I can reach through the cosmic depths of my soul to Know the Truth of the Divine Meaning alive within me.
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.
Vriksasana Tree Pose Right foot Up
Inhale, lifting your right foot and bringing it to the inside of the left leg, either inside the thigh, inside the calf, or perched on the floor just beside the left foot. Avoid placing the foot against your knee as you gently press the right foot into the leg and press the leg into the foot. Exhale Keeping your lower back long and neutral hugging your belly button to the spine supporting your upper body as you lift your arms high overhead, finding your balance and reaching to the sky.. Inhale, Keeping fingers spread and engaged, strengthening 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 as you lengthen the tailbone down towards your heels gazing at a single point in front of you. 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
Ardha Padma Vriksasana Half Lotus Tree Pose
Bend your right leg towards your chest, using the right hand place your foot at the top of the inner left thigh. Turn your right knee out to the side and inhale into your quads as you engage them. Bring hands together at heart center resting into prayer pose, exhaling into the stability of your right leg extending long in Ardha Padma Vriksasana or half lotus tree pose.
Vriksasana Tree Pose Left Foot Up
Inhale, lifting your left foot and bringing it to the inside of the right leg, either inside the thigh, inside the calf, or perched on the floor just beside the right foot. Avoid placing the foot against your knee as you gently press the left foot into the leg and press the leg into the foot. Exhale Keeping your lower back long and neutral hugging your belly button to the spine supporting your upper body as you lift your arms high overhead, finding your balance and reaching to the sky. Inhale, Keeping fingers spread and engaged, strengthening 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 as you lengthen the tailbone down towards your heels gazing at a single point in front of you. As with anything in life, if you struggle to find balance, simply reach higher.
Ardha Padma Vriksasana Half Lotus Tree Pose
Bend your left leg towards your chest, using the left hand place your foot at the top of the inner right thigh. Turn your left knee out to the side and inhale into your quads as you engage them. Bring hands together at heart center resting into prayer pose, exhaling into the stability of your left leg extending long in Ardha Padma Vriksasana or half lotus tree pose.
From down dog,
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 into a low lunge, exhaling into a position of balance and stability. Inhale pressing up to find warrior 1, pivoting your back food out to a 45 degree angle as you exhale sinking into the right angle of your front knee bent directly above your ankle. Inhale your arms up, exhale them down into cactus arms, inhaling up, exhaling back to cactus, and one more time inhaling up as you find length in the spine, exhaling back into cactus arms lengthening through your body.
Cross your right arm over your left elbow inhaling into a spiraling motion as your lift your arms up and then exhale bring them back into the body. Inhale as you bow forward into humble warrior releasing your neck over bound arms, exhaling with the graceful ease of stability as you find your breathe here for 3, 2, and 1.
And release the bind, inhaling your arms long in front of you, exhaling them down to the left corner of your mat. Plant your hands down framing your foot and inhale rising back into a low lunge. Inhale, hands back down framing foot, step your foot back as you descend into a plank position on the exhale. Inhale pressing back into downdog, exhaling your tailbone strong towards the sky.
Inhale your left leg up, bending over the crossline of your body. Inhale, straightening your leg and sweeping it through to touch your nose, exhaling through your shoulders as you press down through thumbs and index finger steady against the mat. Inhale lifting your torso as you step your foot to the front of your mat exhaling into the balance of a runner’s lunge. Inhale pivoting your back leg out 45 degrees as you sink back into your hip socket finding warrior 1. Inhale your arms up, exhaling down into cactus arms, inhale your arms up, exhaling to the strength of cactus arms, and final time inhaling as you lift your arms tall through the spine, exhale lengthening away from your tailbone as you frame your body with cactus arms. Rooting down through the spine inhale your left arm over your right, squeezing your hands together upwards towards the sky, exhaling them back into your body. Bow your body forward on the inhale focusing on breathing length into your spine for 3, 2, 1.
Release your arms straight out in front of you inhaling the length into your body as you stretch towards the right corner of your mat. Hands come down to frame the foot as you inhale up into a runner’s lunge straightening your back foot behind you. Hands back to the mat directly beneath your shoulders inhaling as you step your front foot back releasing your body to the ground for plank position. Rooting down through all five fingers, press back through the outside of your arched hands finding your breath in
Downdog
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.
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 arms back to your heels, resting the forehead against the mat. Exhale your head forward, gently resting on the ground 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
Savasana Corpse Pose
Inhale your body to sitting, unfolding your legs out in front of you. 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.