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Day 5 printable affirmation sequence


My body resonates with the Natural World as one, making me a whole, embodied being of the Universe.


Virasana Hero’s Pose

Inhale to the floor, sitting on your knees. Keeping the knees together, spread the feet and place them away from your hips. Exhale your hips to the floor and sit back completely on your gluteus resting inside the heels. The feet should have the toes pointed outwards and not inwards. Inhale Relaxing the shoulders and the chest, bring the spine up and straight elongating the spine. Exhale Bringing the chin down and relaxing the face, the jaw, sinking down to the ground. Engage the core, inhaling your navel into your spine, stabilizing your torso, exhaling length into the spine. Bring your hands to prayer at heart center, inhaling down through the palms, exhaling out as your press them together. Inhale down through the stability of the back, exhale out through the strength in your hips.


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


Ustrasana Camel Pose

Inhale yourself to standing on your knees while raising your body away from your heels lengthening the spine long against the floor. Exhale your gaze to a fixed point in front of you, inhaling the navel into the spine as you stabilize against your grounded knees. Keeping the knees hip distance apart focus on bringing your hips , knees and feet into alignment. Exhale your hands just below your hips behind you with elbows pointing backwards. Inhale the shoulders behind you while holding your hips. Tuck your tummy and hold the abdominals tight, gently drop your upper body , slowly curving your front body outwards as your neck releases down behind you. Inhale into the thighs, holding them straight and tight as you release your hands down to your heels as you lift the heart upwards releasing the head and neck even deeper.

With every inhalation, try to push the spine deeper inside while the chest and heart reach higher stretching parallel to the floor. Exhale your head and neck back up, releasing your hips back to seated against your knees.


Ardha Kurmasana Half Tortoise Pose

Inhale raising the arms up, exhaling your arms down to the mat in front of you folding the chest, head and arms over the knees, planting through the palms and drawing strength through your palms as they press into the mat.

Connect with your breath and relax the body, every inhale grounding down through the earth, every exhale drawing length into the spine.


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

Ustrasana Camel Pose

Inhale yourself to standing on your knees while raising your body away from your heels lengthening the spine long against the floor. Exhale your gaze to a fixed point in front of you, inhaling the navel into the spine as you stabilize against your grounded knees. Keeping the knees hip distance apart focus on bringing your hips , knees and feet into alignment. Exhale your hands just below your hips behind you with elbows pointing backwards. Inhale the shoulders behind you while holding your hips. Tuck your tummy and hold the abdominals tight, gently drop your upper body , slowly curving your front body outwards as your neck releases down behind you. Inhale into the thighs, holding them straight and tight as you release your hands down to your heels as you lift the heart upwards releasing the head and neck even deeper.

With every inhalation, try to push the spine deeper inside while the chest and heart reach higher stretching parallel to the floor. Exhale your head and neck back up, releasing your hips back to seated against your knees.


Ardha Kurmasana Half Tortoise Pose

Inhale raising the arms up, exhaling your arms down to the mat in front of you folding the chest, head and arms over the knees, planting through the palms and drawing strength through your palms as they press into the mat.

Connect with your breath and relax the body, every inhale grounding down through the earth, every exhale drawing length into the spine.


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


Ustrasana Camel Pose

Inhale yourself to standing on your knees while raising your body away from your heels lengthening the spine long against the floor. Exhale your gaze to a fixed point in front of you, inhaling the navel into the spine as you stabilize against your grounded knees. Keeping the knees hip distance apart focus on bringing your hips , knees and feet into alignment. Exhale your hands just below your hips behind you with elbows pointing backwards. Inhale the shoulders behind you while holding your hips. Tuck your tummy and hold the abdominals tight, gently drop your upper body , slowly curving your front body outwards as your neck releases down behind you. Inhale into the thighs, holding them straight and tight as you release your hands down to your heels as you lift the heart upwards releasing the head and neck even deeper.

With every inhalation, try to push the spine deeper inside while the chest and heart reach higher stretching parallel to the floor. Exhale your head and neck back up, releasing your hips back to seated against your knees.


Ardha Kurmasana Half Tortoise Pose

Inhale raising the arms up, exhaling your arms down to the mat in front of you folding the chest, head and arms over the knees, planting through the palms and drawing strength through your palms as they press into the mat.

Connect with your breath and relax the body, every inhale grounding down through the earth, every exhale drawing length into the spine.


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.


Paschimottanasana Straight Legged Seated Forward Bend

Inhale Lowering your legs, extending them straight out in front of you pointing your toes upward. Exhale, Engaging your quadriceps, slightly lifting the kneecaps while keeping the knees unlocked as you rest your femur bones deeper into the socket beneath. Inhale Drawing your tailbone back and lengthening up through a neutral curve in the spine. Exhale Broadening your chest with a slight external rotation of the arms as they reach towards the feet. Inhale Tucking your chin slightly to the chest as you lengthen the back of your neck. Exhale, Allowing the head to fall lower than the heart as you submit to full surrender. Inhale, Resting the Jaw, eyes, and muscles of the face into a softened relaxation. Exhale as you begin Gently noticing the peace available to move in and quiet the chatter of a restless mind.


Upavista Konasana Wide Legged Forward Fold

Inhale Coming back to center, exhale opening your legs wide in front of you. Press thigh bones down into the mat and flex your feet back. Anchor your sit bones into the mat as you inhale finding length in the spine, exhale beginning to slowly walk your hands forward. Draw the shoulder blades down the back and broaden the chest while you continue rooting through the sit bones deeper as you fold forward. Inhale Pressing your palms into the ground in front of you to send energy into the sits bones,exhale grounding them back and down. Pull your shoulders away from the ears.


Janu Sirsasana Head to Knee Pose

Inhale Coming up to center, bringing your right leg into the body as you anchor down through both hips, exhale lifting the chest and sternum to lengthen through the spine. Reach both arms up, drawing your abs up and in as you fold over the legs. Inhale Pressing your left thigh bone down into the floor, exhale flexing the left foot as you bring your right hand to down to the floor beside your knee rebounding energy back up through your torso to create length in the underside of the right waist. Inhale Spiraling your heart toward the sky, pressing through the right hand keeping both sides of the waist long. Draw your shoulders away from your ears, exhale lengthening through both sides of the waist. With every inhale find more length in the spine, every exhale draws you deeper into the fold. Listen to the peaceful stillness in your breathing as the chatter of your mind quiets and softens.


Janu Sirsasana Head to Knee Pose

Inhale Coming up to center, exhale extending your right leg out and bringing your left leg into the body as you anchor down through both hips, lifting the chest and sternum to lengthen through the spine. Inhale Reaching both arms up, drawing your abs up and in as you exhale and fold over the legs. Press your right thigh bone down into the floor, flexing the right foot as you bring your left hand to down to the floor beside your knee rebounding energy back up through your torso to create length in the underside of the lerft waist. Inhale Spiraling your heart toward the sky, exhale pressing through the left hand keeping both sides of the waist long. Draw your shoulders away from your ears, lengthening through both sides of the waist. With every inhale find more length in the spine, every exhale draws you deeper into the fold.


Ardha Matsyendrasana Half Lord of the Fishes Pose

Inhale as you Gently sit up keeping weight evenly distributed across both sit bones. Exhale Crossing your left foot over your right thigh pressing the foot evenly into the ground rooting through the big toe. Inhale Planting your left hand behind you as you bring your right arm to the outside of your bent knee or around it to squeeze the leg into your chest. Exhale Pressing through the left hand to keep your torso centered between your legs as you rotate from the midline of the body. Draw your shoulder blades down your back as you lengthen through the spine. Inhale, find length, exhale pull your navel into your spine deepening your twist.


Ardha Matsyendrasana Half Lord of the Fishes Pose

Inhale Coming back to center keeping weight evenly distributed across both sit bones. Exhale Cross your right foot over your left thigh pressing the foot evenly into the ground rooting through the big toe. Inhale as you Plant your right hand behind you bringing your left arm to the outside of your bent knee or around the knee to squeeze the leg into your chest. Exhale Pressing through the right hand to keep your torso centered between your legs as you rotate from the midline of the body. Draw your shoulder blades down your back as you lengthen through the spine. Inhale, find length, exhale pull your navel into your spine deepening your twist.

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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