Welcome to your practice today. I think this will be a fun class. We're going to work on
dancer pose with natural adjustment. It will be quick and fun. So just come onto your hands
and knees to start. Find your wrist right underneath your shoulders and your knees underneath your
hips. You could tuck your toes or keep them untucked, whatever feels most stable for you.
And just start moving through some cat and cow. So inhale, lift your sitting bones, collar bones
and gaze and exhale. Push the floor away. Push your heart up between your shoulder blades.
And just follow your own natural rhythm of your breath. You inhale and exhale and really think
about every vertebrae of your spine as you're moving. Let yourself just kind of warm up
into all of your joints. A few more rounds here. Come to a neutral spine and just start doing
some circles. So drop your right hip back towards your right heel, just over to your left. And then
come up. Inhale forward and exhale back. Just push through your right side and come up through
your left side. And so you're still finding a little bit of that cat and cow movement as you
exhale around. And then inhale, arch your back. Feel yourself get all of your joints into this.
So your wrist, your elbows, your shoulders, your hips and your knees. Just really big circles.
Push, push, push through your side. Come up. You want to get your ankles into it. You want to tuck
your toes. And then when you come back to center this time, switch directions. So push back through
your left side and up through your right. This can be organic. It doesn't need to look any certain
way. You don't even worry about what you look like. Really feel what you're doing from the inside
out. Just get into all your joints and push yourself around. One more here. When you come back to
neutral, let your fingertips turn to face each other. And just slide your right hand past your
left finger, your right shoulder, right side of your head to the floor for a twist. Keep your hips
over your knees. You can keep your hand here. Don't bring any tension into your neck. This should
just feel good. You can walk your left fingertips toward the top of your mat or inhale your left
arm up, rotate the palm away, bend your elbow. Grab that inner right thigh or just bring the back
of your hand to your outer hip. And then plant your hand in front of your face left and use your
arm strength from back up. Fingertips face each other. Slide your left hand past your right
for your left shoulder to the floor. And then just find the same arrangement with your hands,
as you did on the first side. Reach your fingers away or inhale, bend your elbow up. Plant your
right hand in front of your face. Come up to your table. We'll do a little bit of balancing
forward here. Inhale your right leg back, left leg forward, and really knit your belly towards
your spine to keep a neutral spine. And then exhale release. Inhale, left arm right, left
leg right arm. Hold for a few breaths, and then release. Left arm right leg, inhale, exhale lower. Left leg,
right arm, exhale lower. Right leg, left arm. Stay here. Move in about right leg. Really push
your heel up towards the ceiling, and then maybe reach back for that foot. Kick your foot into
your hand, and then let that shoulder open. And then release. Left arm right leg. So reach,
reach, reach. Stay here. Just keep that foot up, or reach back for your foot. Open, open, and then
release. Big toes touch. Take a seat back to your child's both foreheads up the floor,
and then walk your hands over to your left. Get really long through your right side. Reach
those right fingertips away. Push your right hip back towards your heel. Come back through center,
and left arm away. Let the tip towards your heel. And then back to center. Reach your arms in front
of you as far as they'll go, and just look forward at them. Make sure your fingers are all
coming straight forward, and spread your fingers wide. Pull your shoulders down your back away
from your ears. Tuck your toes, and lift your hips up and back here. First, now we're facing
out of this practice. Hello your feet out. Just lift one feel, and then the other.
And then take an easy walk to the top of your mat. For your hands to your shins,
find a halfway lift, and look forward, and then exhale to fold.
Inhale all the way up to standing, reach high, and exhale hands to your heart.
Let's go through some lunging sensation. Reach high. Exhale, fold. Inhale halfway lift.
Exhale, fold. Inhale, step your right foot back into a lunge. Look forward. Exhale,
right knee down. Inhale, reach your arms up. Interlace your fingers, let your pointers
point away, and then exhale, find a little bend over to your left. Get really long through your
full right side. Inhale up, look up. Exhale, hands freeing that front foot. Inhale back to a plank.
Now this first one is exhale lower, knees, chest, and chin. Inhale, slide your heart forward,
pull sarcopara, reach forward, and exhale lower. Really push down into the tops of your feet,
pull back on your palms, inhale, lift. Exhale, lower. One more,
push down into your feet with both, and then help pull your shoulder blades behind your heart.
Exhale, lower. Puck your toes, push your hips back, and up for a downward facing dog.
Take a deep breath in and out. Look back at your feet. Make sure that your heels disappear behind
your toes. Push into the inner edges of your palms. Find space between your shoulder blades.
Inhale, look forward. Step your right foot between your hands. Exhale, left knee down.
Inhale, reach your arms high. Anyways, let your pointers point away, and exhale,
let your side bend over to your right. Inhale, come back to center. Exhale, hands freeing that
front foot. Inhale, step forward, and look forward. Exhale, pull. Inhale, all the way up to
seven, reach high. Exhale, hands to your heart. Inhale, reach high. Exhale, pull forward.
Inhale, halfway lift. Exhale, fold. Inhale, left foot back this time. Exhale, knee down. Inhale,
reach high. Exhale, hands freeing that front foot. Find your left hand, and knees to your left
shoulder. Inhale, reach your right arm up for a twist. Stay here, or bend your left knee, reach back
for that. So with your right hand, and then push your foot away and open that shoulder. Release,
both hands freeing that front foot. Inhale, step back into a plank. Knees up or down,
wrap forward. Bend your elbows to a 90 degree angle. Chaturanga. Inhale, lift your heart. Push
into the top of your feet, knee to the upward facing dog. Raise your knees up off the floor.
Exhale, lean from your belly, back into a downward facing dog.
Root into your hands. Get really long through your outer arm heads. So then find space for your neck.
Bend your knees just a little bit, and push your inner thighs back. Reach your spine long,
and then straighten your legs. Look forward. Inhale, step your left foot between your hands.
Exhale, right knee down. Inhale, reach high. Exhale, hands freeing that front foot at your right hand
underneath your right shoulder. Inhale, left arm up for your twist. Stay here, or bend that back knee.
Kick that foot into your hand, really open your heart. Find an external rotation of that right
of your arm. Put your left hand with your back knee. Inhale, step forward. Look forward.
Exhale.
Inhale, all the way up to standing. Exhale, hands to your heart.
Just stay where you are. I'm going to turn to face you. Bring all your weight into that right foot,
and inhale your left knee up into your chest. Bring your right hand to your right hip,
flex that left foot, and then just open it out to the side. Balance here. Really lift up through
your right hip. Come back to center. Bring your right hand to your left knee, and find a big twist.
Come back to center. Bring your hands to your heart. Straighten that left leg,
and then float it down. Shake out whatever you need to. Reach out through your left foot.
Bring your right knee into your chest, left hand to your left hip.
Flex that foot. Open it out to the side. Breathe. So, steady breath, steady gaze. So,
your Drishti is your focal point. So, look at something that's not moving,
and slow your breath down, and lift long through your standing hip. Back to center.
Switch hands. Raise your right arm back, and maybe look over that shoulder if that's
tricky for your balance to stay. Looking forward. Come back to center.
Pull your hands to your heart. Straighten that right leg, and then float it down.
Shake out what you need to, and then inhale. Reach your arms high.
Exhale, fold forward. Inhale, halfway lift.
Exhale, fold. Soften your knees. Inhale, step your right foot back into a high lunge.
So, your feet are on the skis, or railroad tracks, your left foot to the left,
right foot to the right. Really, from your core, exhale your hands back by your hips.
Inhale, reach high. High lunge, flip it up. Exhale, hands frame that front foot. Inhale,
back to your plate. Knees up or down. Rock forward. Exhale, bend your elbows, and then
your degrees. Inhale, shoulder blades lift from the back of your heart. Exhale, down your facing
leg. Deep breath in. Deep breath out. Look between your hands. Step your right foot between your
hands, and then look forward. Find your foundation here for your high lunge.
Exhale, your hands back by your hips. Inhale, and reach up.
Look to your breath. Shoulders away from your ears. Reach out through your ring fingers.
Exhale, hands frame that front foot. Inhale, step forward. Look forward. Exhale,
fold. Inhale, all the way up to the stand and reach high.
Some hands to your heart. Say where you are. Bring all your weight into that right foot,
and lift your left knee. This time, we're coming into tree pose. So, bring that left
knee out to the side, and you can bring your foot to the inner ankle, and use your toes as a kick
stand. Bring it to your calf, or bring it to your inner thigh. No pressure on your knee joint,
and your hands together at your heart. Find your steady gaze, and then you're really
heading everything into center. So, the thing that helps you balance is connecting to your center
right here, and your foot comes into your leg, and your leg comes into your foot.
And then, feel yourself really growing along from your center of your heel,
all the way up into that right armpit.
Maybe reach high.
Bring your hands to your heart. Bring that knee in to center. Keep your hands at your heart, and
just send that leg back into a warrior three. Hold your warrior three here,
left leg back, bend your right knee, step your left foot back, and set up for warrior one.
So, your toes dial in, your hips are square forward. Reach, reach, reach.
You bring your hands together, shoulders away from your ears,
and lift that left inner thigh up, knit your lower ribs together,
and then straighten your right leg. Exhale, hands to your hips, lengthen through your heart
to come down to a flat back. And you can stay here, or bring your hands to the floor, to a block.
Join that right outer hip back, and reach your heart forward.
And then into your right knee, let your hands to the floor, inhale back into a plank.
You're going to exhale straight back to Downward Facing Dog, Child's Pose,
or Chanuranga. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog.
Inhale, look up between your hands, and just step one foot then the other up to the top of your
mat. Find a halfway lift, and exhale to the fold. Inhale, all the way up just down, and reach high.
Exhale, hands to your heart. This time, for all your weight into that left leg,
lift your right knee up and out to the side, and your tree pose. So, you can use those toes to
kickstand, bring your foot to your inner calf, or foot right into your inner thigh. And you're
having everything into center. Your core is tight, and your tailbone is reaching toward that bottom
heel. Your shoulders are away from your ears, and your lung from the center of that standing heel,
all the way up into your armpit. Find your drishti, that standing gazing point, reach your branches.
Then bring your hands back to your heart right into center, and then lean forward,
stand, send that back leg back into your warrior three. So, all five toes are pointing toward
the floor. You're not opening your hip up. You're reaching toward the floor. Stay there in your
warrior three, bend your left knee, step back with that right foot. Find warrior one,
hip square to the front, reach, highly seal the pinky toe edge of your back foot to the floor.
Rotate that inner right thigh back.
Bring your hands together, exhale, hands to your hips.
Lengthen that left leg, and then reach with your heart. Keep drawing that left outer hip back
as you fold forward into a flat back.
And stick here, maybe bring your hands to shin, hands to blocks, or to the floor.
Every inhale, just get your spine a little bit longer, reach through the crown of your head.
Push into your right big toe ball mound, and drive your left outer hip back.
Keep your hip square, really lengthening through your left leg.
Then into your left knee, plant your hands in healthy plank, exhale,
child's pose, downward facing dog, or float through Chaturanga, cobra, upward facing dog,
downward facing dog, and breathe here.
Bring your knees to the floor, do one more pose to open up our quads, and step your right foot
forward into a low lunge. And then come up and bring both hands to your right thigh.
And then really focus on your toe when going down toward that back knee,
and getting a big opening through the front of your left hip. And this could be enough for
you here, where you can bend your left knee and reach for that foot. Now I'm not right on my knee
cap, I'm kind of forward about a mini part of my thigh. And if you want some more opening for
your shoulder, you can turn your left fingertips to the left, and then forward in the same direction
as your toes. And then lift through your lower belly, and then bring your lower ribs toward each other.
And release, both hands to the floor, step back, Chaturanga, downward facing dog.
Bring both knees to the floor, step your left foot between your hands,
and up into a low lunge, just both hands on that left thigh.
And then point your toe low down, so you're really clearing and stretching through the front
of your right hip. You can stay there, or bend your right knee, reach back to that foot,
rotate your fingers in the same direction as your toes, maybe.
And then release here, and then your hands step back to plank,
exhale child's pose, downward facing dog, or Chaturanga, upward facing dog.
Now we're facing dog. Inhale high, a bunch of your two feet toes, exhale bend your knees,
bottom of your exhale step, or hop your feet between your hands. Inhale, low, high, exhale, and fold.
And then inhale all the way to the stomach, reach high, exhale hands to your heart.
Find your balance again. So again, all of your weight can come into your right foot.
This time, bend your left knee, and just reach back for that left foot.
Now make sure that your knee is pointing down, nothing is coming out to the side.
Okay, so feel the slight inner rotation of both inner thighs, and really a lifting up through
that right outer hip. And then inhale, reach your right arm up. From here, just kick
your left foot into your left hand, and draw that behind you. So I'll turn to the side.
So left hand on that foot, kick, kick, kick. Just find a little bit of balance here,
like a teeter-totter, and kick, keep, hugging into your mid-life. Come out,
just come out again, find your drishti, and then release, nothing, that's not your adjustment.
Switch sides, weight down into that left foot, bend your right knee,
reach out, make sure your knee is pointing straight down, and then you have a slight inner
rotation of both thighs, so you fill space through your lower back. So even though this
brings you into a back bend, you don't want to crunch your lower back. Left arm up,
and then kick, kick, kick. And that will bring you forward, and try to work on straightening
that standing leg that you've got from this through the outer hip. So I'll just show you.
From the side, keep your balance, and come in and out of it as you need to,
really kicking that foot into your hand and pulling your hand into your foot, and then release.
Shake it out, and then step your feet wide on your mat. Bring your hands to your heart,
and your hips, and open your heart. Pinge at your hip crease fold, and your heart,
and your hands to your shins, the floor, stocked books, or block,
and just let yourself come back to your breath. Breathe big into your lower back,
and come up onto your fingertips, flat back, and just let me walk your hands over to your right.
Grab them on a right ankle,
kind of rock some weight into your balls of your feet,
so your hips stay stacked over your ankle, and you're not leaning back.
Come back through center, over to the other side.
Just find an arrangement that works for your hands, so you can just have hands on the floor,
and grab that ankle,
all the way back to center, and just toe heel your feet toward each other.
And then bend your knees, gently roll yourself up, just hand your shoulders back,
and come to stand at the top of your mat, and gently just roll yourself down to the floor.
Lift your heart in one boat pose, maybe grab the backs of your thighs,
reach your arms, maybe reach your legs a little straighter. Grab the back of your thighs, feet down,
bring your hands behind you, leaning towards your hips, draw your shoulder blades together,
push into your hands, push into your heels, and lift yourself into a reverse table.
Just keep your gaze straight up, you don't need to drop your head back,
and release down.
Bend yourself a hug, feet come together, work into knees, and then gently roll yourself
onto your back. Cross your right ankle over your left knee,
but to your right foot, you can stay here, or grab the back of that left thigh,
or grab your shin, whichever feels best for you. Keep both feet flexed,
and work your tailbone toward the floor, like,
wrap a little bit from side to side, place the knee to the lingerie,
and then cross your knees all the way, hug those cross knees into your chest,
so you can reach down toward ankles, or outer edges of the feet, release your arms out to the
T, take your cross legs, and just drop them over to your left, and pop your hips to the right a
little bit, look to your right, like bring that left hand to your right knee,
bring your breath really slow down,
come back up to center, and cross your legs,
get yourself symmetrical again, bring your left ankle over your right knee,
hug the back of that left, that right leg with your hands, and bring your left elbow
into your left inner thigh, flex both feet, and if that's, I mean, you can stay here,
this is what your hip needs, just find the place that's best,
put that tailbone toward the floor, maybe rock, side to side, massage out your lower back,
and then cross your legs all the way,
like a lady sitting in the chair, hug your cross knees into your chest, you can stay here,
or reach for ankles, or outer edges of the feet, just flex your feet if you're holding your feet
to protect your knee joints, and draw that tailbone toward the floor, into your outer hips,
release your arms to the floor, out to a T, you might pop your hips over to the left,
just a little bit, and then drop your knees over onto the right, look to the left,
and just breathe here, lean yourself out, lie to center, and cross your legs,
knees toward your armpits, just a wide leg, knees to chest, and then reach for the outer edges of
both feet, find your happy baby pose, rock from side to side,
push your feet into your hands, pull your hands into your feet,
release,
find yourself taking up all of your mat, your feet as wide as your mat, palms face up,
and bring your hands together, and put up your heart, just rub your hands so your palms get warm,
and then bring those warm palms to your eyes, just sink your brain to the bottom of your skull,
release everything, give yourself a little scalp massage with your fingertips,
rub your forehead, temples, push your ears closed with that little flap there,
maybe pull out all around your ears, down on your ear lobes, drag your fingertips down the
sides of your throat, and then bring your fingertips behind your ears, the top of your
ear and your mastoid bone there, and then pull all down, knee out the back of your neck,
pull down on that place where your shoulder and your shoulders,
and then release your arms along your side,
relax everything, relax your face, your jaw,
the root of your tongue, just let your tongue feel the bottom of your mouth, shoulders,
through the cage, arms and hands, belly, hips, thighs and calves, ankles and feet,
just let everything melt and relax,
and you can stay here and your Shavasana for as long as you feel like you need to,
when you're ready, just gently find a bed in your knees,
roll onto your favorite side and use your upper arm as a pillow for a breath or two,
just rest in a fetal position,
and then use your arm strength, push yourself up to a comfortable seat,
and when you get there, close your eyes, bring your hands together and put them in your heart,
just be thankful for your body, for this beautiful dance
that is your life, the divine light in me honors the divine light in you,
thank you so much for practicing with me today,
I'll see you next time.
