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Day 4 Printable Affirmation Sequence


I open myself to Love to respond with ease, authenticity, and grace.


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.


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

Uttanasana Standing Forward Fold

Engage the quadriceps as you draw the weight slightly forward to the balls of the feet, gliding forward connecting your index fingers with the floor in front of you. Imagine all the negativity flowing from your body out through your fingers. Plant your hands as you bend your knees keeping a flat back. 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.


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.

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

Uttanasana Standing Forward Fold

Engage the quadriceps as you draw the weight slightly forward to the balls of the feet, gliding forward connecting your index fingers with the floor in front of you. Imagine all the negativity flowing from your body out through your fingers. Plant your hands as you bend your knees keeping a flat back. 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.

Ardha Uttanasana Standing Half Forward Fold

Gently pull yourself halfway up, extending your arms long in front of you or resting on your shins or the ground. Lengthen through the crown as you bend at the waist, keeping a strong back and long neck angled parallel facing the floor. 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 with hands coming to rest at your sides.


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


Malasana Squat

Inhale, looking forward, Exhale step feet wider than shoulders in the middle of your mat turning toes out slightly. Inhale the hands to heart center finding a prayer mudra and exhale the hips down sinking over the feet for Malasana or a yoga squat. Inhale rooting down through the heals, exhale out from the base of the lower back. Find the rhythm of your breath as you ground down through the feet and extend your crown towards the ceiling.


Navasana Boat Pose

Find your way to the mat, inhaling as you gently connect your tailbone down to the ground beneath you. Exhale as you Squeeze your thighs together and lift your shins until they extend out running parallel to the earth. Inhale, Pointing your toes as you find your balance resting between your sit bones and tailbone. Exhale through the Engagement of your upper body stacking your ribcage diagonally away from your hips leaning back with a straight strong core. Inhale your hands forward, either reaching out in line with your shins or coming to rest on the underside of the thighs. Inhale as you Find your grounding force strengthening down into the earth. Exhale As you release yourself to receptivity, releasing your subconscious to settle into a deeper awareness inside of your self.


Setu Bandha Sarvangasana Bridge Pose

With feet directly under your ankles Rooting down through your feet, inhale your hips strong toward the sky, exhaling into the stability of your lifted pelvis, holding the length of your hips in a backwards plank extended long over the mat. Shimmy your shoulders toward one another as you clasp your hands under your low back, lengthening your hips as high as possible on the inhale while lengthening the tailbone forward with every exhale. Press the hips forward toward the ceiling as you rest your gaze toward your chest.


Sarvangasana Shoulder Stand

Inhale Releasing your hips down to the ground and exhale extending your legs long beneath you. Walk your shoulder blades into the midline of the body and bend your knees one at a time as you dip the weight of your pelvis into your hands. Stack the knees over the hips then lengthen legs straight towards the sky. Inhale Squeezing your inner thighs together as you point your toes away from your body. Keep the weight of your torso in your hands as you exhale and lengthen your neck away from the shoulders. Make sure no weight is resting on your head or your neck, redirect your energy through the strength of your hands holding your pelvis.


Halasana Plough Pose

Inhale Contracting your abs to bring the knees and legs overhead. Exhale pressing your shoulders and outer arms firmly into the mat as you extend your legs straight behind you. Lift your hips off the ribcage and curl your toes under as you walk your feet closer or farther away from you to position the hips directly above the shoulders. Breathe deeply into the shoulders and low back. Take the hips forward in space keeping the back of the neck long with weight staying in your elbows and upper arms.


Urdhva Dhanurasana Wheel Pose

Inhale Walking the feet back toward your head and bend the knees. Exhale Squeezing your temples with your knees and give yourself a head massage. Use your core strength to roll down one vertebrae at a time. Bend your knees placing your feet directly under the ankles and plant your hands up and back beside your ears with finger tips pointing towards your heels. Inhale Drawing your shoulder blades down your back and firm your elbows together as you press up through your hands and feet lifting your body and dropping your head behind you. Exhale, Narrowing your shoulder blades together and push yourself higher. Lengthen your tailbone forward as you breathe into your front and back body, lifting the hips and squeezing your inner thighs together. Draw the chin in bringing ears in line with your biceps as you push your body long and high.


Savasana Corpse Pose

Inhale while you Bend the elbows, gently lowering the top of the head to the floor. Lift your heels as you roll down carefully, taking the feet as wide as the mat letting the knees fall into touching. Exhale, Releasing your body down gently, extending your legs long as you lie back into Savasana, finding the quiet stillness of corpse pose. Close your eyes and 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 toes, your fingers. When you’re ready open your eyes and rest your gaze in front of you, rolling onto your right side, 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.

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