Good morning. Thank you for joining me and welcome to Javiyoga. Come to seated on your
mat in a comfortable position and if you have coffee or tea nearby, take a nice big sip.
Roll in with one big long deep breath and let's begin the practice with Sufi grind.
Place your hands on your knees and begin to roll the upper body around in nice big wide
circles with the rib cage. Really rolling the spine, the base of the spine around on
the floor. Pull the breath in deep and long. Once you know the move here, close your eyes
and go deep inside. Keep the breath long and smooth and reverse at about 30 seconds moving in the
opposite direction. We're looking for something new here in the second half of the exercise.
Make the breath long and the movement fluid. Eventually, softly coming to stillness. Pull
the breath down deep and exhale it long. Let's move on to spine flex. Place your hands on
your knees and begin to move your spine into the shape of a sea, opening up the collar bones
to the ceiling. Moving on the breath here from a sea curve to a big flex. Using the breath,
you can go slowly or you can go quickly. It's your body and it's your practice and you get to decide.
Let the breath stay long and smooth, flexing and extending.
Eventually, slowly and gently coming back to seated. Taking a nice deep inhale, breathe it
right down to the pelvis and a nice deep exhale. Taking a sip of coffee or tea.
Let's get ready for spine twist. Bring the fingertips to the shoulders and begin to rotate
around the base of the spine, twisting side to side. The head and neck can just follow here.
We're really emphasizing the base of the spine. We're beginning to move the movement up towards
the big muscles of the back and into the shoulder blades. Once you know the movement,
once again, close the eyes and go inwards. Really warming up the base of the spine.
Settle back to center. Take a big deep inhale and a big deep exhale. Settle the shoulders.
And I'm going to reset my timer here for the next pose, neck stretch. Press the fingers of the
left hand into the floor, wrap the right hand up and over, grabbing onto the top of the ear. Begin
to pull just gently away. The ear moves away from the finger that's pressing into the floor,
making this long diagonal line between the ear and the middle finger. You can gently drop the
chin here and breathe long and deep. Switching sides, press the right fingertips into the floor,
wrap the left fingers over top of the head and gently, very, very gently, we're very gentle
on the neck muscles. Begin to pull the tip of the ear away from the fingers on the floor.
Once again, dipping the chin if you like and using the breath. Big deep inhales.
Long, long, soft exhales. Come back to center. Take a nice sip. Settle the shoulders and let's
get ready for eagle arms. Inhale your hands overhead. Touch the fingertips together and then
sweep the right arm under the left. Press the palms together into eagle arms and inhale the
fingers high and then exhale them low. On the inhale, push up. On the exhale, push the elbows
towards the floor. You can feel your shoulder blades moving across the back here, really getting
into upper back mobility. And on the exhale, you can fold forward towards the floor, really
elongating the back here. Now inhale your way up. Hands go overhead and then scoop the left hand
under the right. Same thing other side. Take a nice deep breath to align the palms, push them
into each other and then inhale the fingers high. Exhale the elbows low. Watch the shoulders here.
Let them stay settled. Last couple of big, smooth breaths folding forward on the last breath. Inhale
your way up. Settle the fingers. Settle the shoulders. Take a deep full inhale. Exhale fully.
Let's get ready for seated tree. Extend the right leg long, flex foot. Pull the left leg into the
inner thigh. Little micro bend in the right knee. Extend the spine long and fold forward. Pull the
breath in deep and exhale it long. We're starting to work into the low body here, into the hamstrings.
Grab on wherever you can. Extend the spine long and fold forward. Switch sides. Extend the left
leg. Flex the left foot. Pull the right leg into the inner thigh. Inhale the spine long and fold
forward. We're working deeply into the low body now. We're getting close to the end of our practice.
Sensation is in the hamstrings, the muscles at the back of the legs. You should feel it just above
the knee. Keep the breath long here. Come back to center. Settle the shoulders and exhale. Take a
sip. Let's move into forward fold. Extend both feet forward this time. Lean both heels into the
mat. Flex both feet. Grab on where you can. Legs, ankles, toes. Inhale the spine long and exhale
fold forward. You can move on the breath for this posture or you can just hold in the forward
fold and breathe. You get to decide. We're working deeply into the hamstrings here. This is our final
pose. You should feel sensation behind the legs just on top of the knee. Hold the breath in deep
and exhale it long. Your final fold. Then begin to work your way back up towards seated. Come back
to a seated comfortable position. Settle the shoulders. Take a nice deep inhale. Fill the
lungs up fully and a big noisy exhale. Thank you for practicing with me. Have a wonderful day.
See you next time. Namaste you guys.
