Everything I’ve done has planted Divine Seeds of gratitude revealing a world created from all the blessings I’ve received.
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.
Plank Pose
Inhale your arms beneath your shoulders, stepping yourself back into a plank pose releasing your body just above the ground. 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.
Bhujangasana Cobra
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. Release yourself to the ground, pushing back onto your heels and lifting off your feet to bring your legs long in front of you as you balance the weight between both of your sits bones.
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. Release yourself to the ground.
Salabhasana Locust Pose
Lengthen you tailbone back, pressing your hip points into the mat. Inhale your arms back alongside the body with palms face down. Exhale through the tops of the feet pressing against the mat as you reach your fingertips back. Inhale, engaging the core, slowly lifting your upper body off the floor keeping the tailbone long. Clasp your hands at the lower back and lift your legs from the mat for an added challenge. Inhale, pressing your hips into the mat as you reach back through the arms and the legs, extending the sternum forward keeping the back of the neck long. Exhale drawing your abs up and in to support you. Inhale, lengthening from heels to crown, exhale, grounding down through your hips rooted against the mat. Release your hands bringing the palms to the mat beneath your shoulders, pushing through the hands to generate strength as you lift your body into a plank pose.
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.
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.
Eka Pada Rajakapotasana One-Legged Pigeon Pose
Lift your right leg long behind you on the inhale, exhaling your knee into your nose coming down resting your shin into the mat for one-legged pigeon. Inhale placing your hands beside your hips pressing down into the floor to lift your hips up. Curl the back left toes under and press your toes into the mat to help the left hip come forward. Inhale, opening the chest, arching the back, exhale, folding down over your leg. Bring the heel closer into your body for a less intense stretch. On every inhale expand the area of the right hip with your breath filling that space. With every exhale, allow yourself to relax and surrender down. Slowly take the hands underneath the shoulders and curl the toes back under, pressing back into Downdog. Shake out the leg or let your body engage in any intuitive movement it might want to feel here.
Ardho Mukha Svanasana 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.
Eka Pada Rajakapotasana One-Legged Pigeon Pose
Lift your left leg long behind you on the inhale, exhaling your knee into your nose coming down resting your shin into the mat for one-legged pigeon. Inhale placing your hands beside your hips pressing down into the floor to lift your hips up. Curl the back left toes under and press your toes into the mat to help the right hip come forward. Inhale, opening the chest, arching the back, exhale, folding down over your leg. Bring the heel closer into your body for a less intense stretch. On every inhale expand the area of the left hip with your breath filling that space. With every exhale, allow yourself to relax and surrender down. Slowly take the hands underneath the shoulders and curl the toes back under, pressing back into Downdog. Shake out the leg or let your body engage in any intuitive movement it might want to feel here. Release yourself to a seated pose, grounding down through the sit bones as you find your equilibrium against the ground.
Parivritta Janu Sirsasana Head to Knee Pose
Inhale length into your spine 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.
Parivritta 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 left 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.
Savasana Corpse Pose
Inhale your body to the mat, gently lengthening your spine as you fall into alignment with your body stretched long. Exhale, Releasing your neck, stretching your legs long as you fall into the stillness of Savasana, finding the peaceful relaxation 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.