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Tadasana Standing Mountain Pose
Stand with your Feet Hip Width apart, toes spread pointing forward inhale as your
Thigh muscles engage, finding a neutral rotation, gently lifting the knees and arches of the feet. Exhale as the Pelvic floor energetically reaches up and in while the Ribcage lengthens away from the tailbone
Inhale, Engaging through the fingers spreading them wide rotating the palms to face forward. Exhale your Shoulder blades down away from the ears, stacking directly over the hips. Inhale bringing your attention into your neck, bringing it into a neutral alignment floating long over your shoulders. Exhale as your Gaze points forward, softening in front of you calm and focused, settling into your intention
Connect down into the earth, Finding Stability as you steady and strengthen the pelvis
Bringing your body into unity as a completely whole embodiment of your energetic being
Urdhva Hastasana Extended Standing Pose
Keeping fingers spread and engaged, raise your arms parallel above your head as the sides of your waist lengthen upwards, squeezing your biceps in towards your ears. Inhale, pressing down through your feet, reaching up through your arms. Exhale resisting the air, engaging the biceps, fingers spread wide. inhale, Pulling the shoulder blades down your back, gazing up while you broaden your chest filling your ribcage to its fullest capacity. Keep back of the neck long, exhaling to find length.
Inhale while you begin Gently awakening the core and activating the abdominal muscles exhale into aligning your head and your heart in one energetic plane
Parsva Urdhva Hastasana Standing Right Side Bend
Inhale, finding a balance of your weight evenly distributed across both feet. Exhale pressing through the outer edge of your left foot as you clasp your hands and spiral your chest gently toward the ceiling on the right side. Inhale, lengthen your tailbone down, exhale, level your hips up toward your chin. Draw your lower abdomen up and in while gliding the shoulder blades down the back.
Inhale as you expand from the heart, opening and strengthening the heart chakra. Exhale As you release yourself to receptivity, increasing the flow of prana and opening your intuition. Lean gently back to center, rooting down through the feet.
Parsva Urdhva Hastasana Standing Left Side Bend
Inhale, keeping all ten toes in neutral. Exhale pressing through the outer edge of your right foot as you clasp your hands and spiral your chest gently toward the ceiling on the left side. Inhale, lengthen your tailbone down, exhale, level your hips up toward your chin. Draw your lower abdomen up and in while gliding the shoulder blades down the back.
Urdhva Hastasana Extended Standing Pose
Inhale, Keeping fingers spread and engaged, stabilizing back to center reaching your arms parallel above your head as the sides of your waist lengthen upwards, squeezing your biceps in towards your ears. Inhale, pressing down through your feet, reaching up through your arms. Exhale resisting the air, engaging the biceps, fingers spread wide. inhale, Pulling the shoulder blades down your back, gazing up while you broaden your chest filling your ribcage to its fullest capacity. Keep back of the neck long, exhaling to find length.
Uttanasana Standing Forward Fold
Engage the quadriceps as you draw the weight slightly forward to the balls of the feet, gliding forward connecting your hands with the floor in front of you. Heels root, calves widen. Inhale into a slight internal rotation of the thighs to release the tailbone, exhale firming the hips in and back slightly with outer hips engaged. Inhale, hugging the abdominals in, holding the spine in a neutral posture for a flat back. Exhale, lengthening the sternum forward, widening the chest. Inhale lengthening the crown of the head away from the sit bones, exhale into a gentle gaze focused on the shins as you release your neck. Gently pull yourself back to standing, coming up vertebrae by vertebrae.
Urdhva Hastasana Extended Standing Pose
Keeping fingers spread and engaged, raise your arms parallel above your head as the sides of your waist lengthen upwards, squeezing your biceps in towards your ears. Inhale, pressing down through your feet, reaching up through your arms. Exhale resisting the air, engaging the biceps, fingers spread wide. inhale, Pulling the shoulder blades down your back, gazing up while you broaden your chest filling your ribcage to its fullest capacity. Keep back of the neck long, exhaling to find length.
Parsva Urdhva Hastasana Standing Right Side Bend
Inhale, finding a balance of your weight evenly distributed across both feet. Exhale pressing through the outer edge of your left foot as you clasp your hands and spiral your chest gently toward the ceiling on the right side. Inhale, lengthen your tailbone down, exhale, level your hips up toward your chin. Draw your lower abdomen up and in while gliding the shoulder blades down the back. Come back to center.
Parsva Urdhva Hastasana Standing Left Side Bend
Inhale, keeping all ten toes in neutral. Exhale pressing through the outer edge of your right foot as you clasp your hands and spiral your chest gently toward the ceiling on the left side. Inhale, lengthen your tailbone down, exhale, level your hips up toward your chin. Draw your lower abdomen up and in while gliding the shoulder blades down the back. Come back to center.
Urdhva Hastasana Extended Standing Pose
Keep fingers spread and engaged, rooting back down as you recenter stretching your arms parallel above your head as the sides of your waist lengthen upwards, squeezing your biceps in towards your ears. Inhale, pressing down through your feet, reaching up through your arms. Exhale resisting the air, engaging the biceps, fingers spread wide. inhale, Pulling the shoulder blades down your back, gazing up while you broaden your chest filling your ribcage to its fullest capacity. Keep back of the neck long, exhaling to find length.
Uttanasana Standing Forward Fold
Engage the quadriceps as you draw the weight slightly forward to the balls of the feet, gliding forward connecting your hands with the floor in front of you. Heels root, calves widen. Inhale into a slight internal rotation of the thighs to release the tailbone, exhale firming the hips in and back slightly with outer hips engaged. Inhale, hugging the abdominals in, holding the spine in a neutral posture for a flat back. Exhale, lengthening the sternum forward, widening the chest. Inhale lengthening the crown of the head away from the sit bones, exhale into a gentle gaze focused on the shins as you release your neck. Gently pull yourself back to standing, coming up vertebrae by vertebrae.
Utkatasana Chair Pose
Inhale, Sinking your weight back into your heels, dipping your tailbone down like you’re sitting in an invisible chair. Exhale Keeping your lower back long and neutral hugging your belly button to the spine supporting your upper body. Inhale, Keeping fingers spread and engaged, raising your arms parallel above your head as the sides of your waist lengthen upwards, squeezing your biceps in towards your ears. Exhale, Pulling the shoulder blades down your back and dip your chin slightly, gazing at the floor in front of your mat
Parivritta Utkatasana Revolved Right Chair
Inhale your right hand to your lower back as you extend the left arm forward. Exhale, reaching through the left fingertips with spine parallel to ceiling. Allow the extension to lead you into a rotation as you begin to twist. Inhale, pulling your abs up and in, exhale the left elbow to the outside of the right knee fusing your hands together in prayer at heart center. Inhale lengthen into the spine, exhale drawing the abs up and in twisting deeper with every breath. Squeeze your inner thighs together and keep the weight in your heels. Sink down two inches deeper than you want to.
Parivritta Utkatasana Revolved Left Chair
Come back to center, staying low. Inhale your left hand to your lower back as you extend the right arm forward. Exhale, reaching through the right fingertips with spine parallel to ceiling. Allow the extension to lead you into a rotation as you begin to twist. Inhale, pulling your abs up and in, exhale the right elbow to the outside of the left knee fusing your hands together in prayer at heart center. Inhale lengthen into the spine, exhale drawing the abs up and in twisting deeper with every breath. Squeeze your inner thighs together and keep the weight in your heels. Sink down two inches deeper than you want to.
Adho Mukha Svanasana Downward Facing Dog
Come back to center, planting your hands beneath your shoulders, stepping back into Downward Facing Dog. Feet hip width apart, toes spread pointing forward, spread your fingers wide beneath you inhaling into the lengthening of your spine as you press your chest to the thighbones. Exhale, hugging your abs up and in, slowy straightening your legs behind you. Knit your front legs in as you draw your sits bones up and back. Bring your ears in line with the biceps and send the breath wide into your lower back.
Virabhadrasana II Warrior II
Extend your right leg long behind you, bending the foot down over the crossline of your body. Inhale straighten the leg and rock forward bringing your knee to nose, exhaling as you hold the pose. Inhale step your foot forward between the hands, exhaling into a position of balance and stability. Inhale pressing up to find warrior 11, pivoting your back food out to a 90 degree angle as you exhale sinking into the right angle of your front knee bent directly above your ankle. Feet draw towards one another energetically as you inhale your arms up in line with your shoulders, reaching out through the finger tips, exhaling length into the spine as your rise taller and reach longer.
Parsvakonasa Side Angle
Bring your right forearm down to bend against your right thigh as you cartwheel your left arm long above you, reaching over the side body extending away from your back foot. Inhale your ribs towards the ceiling as you lengthen the sides of the waist stretching through the spine. Exhale out through your legs, rotating your back thigh in and your front thigh out feeling the strength and stability rooting down through grounded feet pressing against the mat. Keep the back of your neck in line with the spine as you reach longer.
Plank Pose
Plant both arms beneath the shoulders, stepping the right foot back and releasing your body just above the ground hovering in plank pose. Inhale your feet, ankles, knees, and hips into alignment hugging the thighs in toward the midline of the body. Exhale strength through the upper arms as you knit the front ribs in and widen the chest, pulling the navel up and in to protect the spine. Wrist, elbows, and shoulders are aligned as you squeeze your shoulder blades together low on the back. Inhale length into the back of the neck as you press stability through a strong body.
Chaturanga Dandasana Four Limbed Staff Pose
Inhale your body forward about two inches, bending your elbows into your sides. Exhale your body down hugging the elbows and upper arms against the torso. Pull your abs up and in as you lift your thighs and core steady, long, and strong. Keeping elbows in find the length extending from your feet to the back of the neck as you focus your gaze beneath you.
Urdhva Mukha Svanasana Upward Facing Dog
Release your body to the ground, planting your hands directly below the shoulders. Turn the tops of the feet against the mat, pressing firm through the top of the foot, lifting your legs away from the mat as you inhale through the palms, pressing against the mat, lifting through the upper body to open yourself upward towards the sky. Exhale strength down through the arms and feet, keeping your torso long and reaching, lifting your chin to gaze slightly above you.
Ardho Mukha Svanasana Downward Facing Dog
Release down, pressing back through the hands to lift your tailbone to the sky for downward facing dog. Feet hip width apart, toes spread pointing forward, spread your fingers wide beneath you inhaling into the lengthening of your spine as you press your chest to the thighbones. Exhale, hugging your abs up and in, slowy straightening your legs behind you. Knit your front ribs in as you draw your sits bones up and back. Bring your ears in line with the biceps and send the breath wide into your lower back.
Virabhadrasana II Warrior II
Extend your left leg long behind you, bending the foot down over the crossline of your body. Inhale straighten the leg and rock forward bringing your knee to nose, exhaling as you hold the pose. Inhale step your foot forward between the hands, exhaling into a position of balance and stability. Inhale pressing up to find warrior 11, pivoting your back food out to a 90 degree angle as you exhale sinking into the right angle of your front knee bent directly above your ankle. Feet draw towards one another energetically as you inhale your arms up in line with your shoulders, reaching out through the finger tips, exhaling length into the spine as your rise taller and reach longer.
Parsvakonasa Side Angle
Bring your left forearm down to bend against your left thigh as you cartwheel your right arm long above you, reaching over the side body extending away from your back foot. Inhale your ribs towards the ceiling as you lengthen the sides of the waist stretching through the spine. Exhale out through your legs, rotating your back thigh in and your front thigh out feeling the strength and stability rooting down through grounded feet pressing against the mat. Keep the back of your neck in line with the spine as you reach longer.
Plank Pose
Plant both arms beneath the shoulders, stepping the left foot back and releasing your body just above the ground hovering in plank pose. Inhale your feet, ankles, knees, and hips into alignment hugging the thighs in toward the midline of the body. Exhale strength through the upper arms as you knit the front ribs in and widen the chest, pulling the navel up and in to protect the spine. Wrist, elbows, and shoulders are aligned as you squeeze your shoulder blades together low on the back. Inhale length into the back of the neck as you press stability through a strong body.
Chaturanga Dandasana Four Limbed Staff Pose
Inhale your body forward about two inches, bending your elbows into your sides. Exhale your body down hugging the elbows and upper arms against the torso. Pull your abs up and in as you lift your thighs and core steady, long, and strong. Keeping elbows in find the length extending from your feet to the back of the neck as you focus your gaze beneath you.
Urdhva Mukha Svanasana Upward Facing Dog
Release your body to the ground, planting your hands directly below the shoulders. Turn the tops of the feet against the mat, pressing firm through the top of the foot, lifting your legs away from the mat as you inhale through the palms, pressing against the mat, lifting through the upper body to open yourself upward towards the sky. Exhale strength down through the arms and feet, keeping your torso long and reaching, lifting your chin to gaze slightly above you.
Ardho Mukha Svanasana Downward Facing Dog
Release down, pressing back through the hands to lift your tailbone to the sky for downward facing dog. Feet hip width apart, toes spread pointing forward, spread your fingers wide beneath you inhaling into the lengthening of your spine as you press your chest to the thighbones. Exhale, hugging your abs up and in, slowy straightening your legs behind you. Knit your front legs in as you draw your sits bones up and back. Bring your ears in line with the biceps and send the breath wide into your lower back.
Balasana Child’s Pose
Inhale your hips down to your heels with knees folded beneath you either hip width apart or hugged together. Exhale your head forward, gently resting on the mat before you. Breathe into your lower back imagining each inhale expanding across the lower back and each exhale releasing your body deeper against the floor. Close your eyes and soften the shoulders. Inhale, ground down. Exhale, allow your body to feel a release. Inhale against the floor allowing your body to be cradled by the earth, exhale through your body, releasing everything that no longer serves you. Focus on the flow of your breath as you sink into the serenity of stillness, sinking down against the floor and rest here for a few moments.
Gently come back to the space, wiggling your arms, your fingers. When you’re ready open your eyes and rest your gaze in front of you, pressing up through the mat to lift yourself to sitting. Bring your head into a bow as you find prayer with your hands, dipping your chin to sternum as you rest in gratitude for everything today’s practice has provided you. Prepare yourself with the newfound peace and serenity cultivated here today as you raise your head to go back out and meet the world, ready, willing, and able. Thank you for sharing this practice, Namaste.