The strength of my spiritual intention unites my mind, body, and soul in integrated, unwavering harmony.
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.
Adho Mukha Svanasana Downward Facing Dog
Fold forward 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.
Marjaryasana Cat
Bring your knees to the mat and come to tabletop with hands over shoulders, knees over hips. Inhale your navel up and in as you lengthen your tailbone toward your knees. Exhale, releasing your head keeping back of the neck long looking back towards yourself. Inhale your palms against the mat as you ground down through the tops of the feet and pull your abs up toward the ceiling. Exhale all the air out of the body as you round, round, round.
Bitilasana Cow
Inhale your abs up and in, broadening across the chest, taking your collarbones back in space as you lift your gaze in front of you. Send the sternum and heart forward as you exhale your shoulder blades down your back. Inhale deeply pressing through your hands. Exhale, drop your gaze back into yourself as you round up. Inhale your head back up, shoulders back, chest forward. Exhale, dropping the gaze and rounding back up. Relax into a table top position, releasing your tailbone down to sit on or between your heels.
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.
Adho Mukha Svanasana Downward Facing Dog
Inhale back to sitting planting your hands beneath your shoulders, pushing up as you step 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.
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
Garudasana Eagle Pose Right
Inhale, balancing on your left foot, lifting your right leg draping it over the left thigh, connecting the top of the right foot with the back of the left leg. If you can’t reach, squeeze the right leg in beside the heel of the left foot. Exhale dropping your left arm so the right arm can cross over into the elbow, bringing the right hand outside the left hand to clasp in front of your face. Inhale, finding your balance as you squeeze your limbs together, sinking down into a constricting seat, exhaling as you lengthen through the arms, through the legs, holding the twist as you stand up through the hold. Lift your gaze as you glide your body upwards, reaching long through the spine. Unwind back to the balance and stability of both feet planted against the mat.
Garudasana Eagle Pose Left
Inhale, balancing on your right foot, lifting your left leg draping it over the right thigh, connecting the top of the left foot with the back of the right leg. If you can’t reach, squeeze the left leg in beside the heel of the right foot. Exhale dropping your right arm so the left arm can cross over into the elbow, bringing the left hand around the outside of the right hand to clasp in front of your face. Inhale, finding your balance as you squeeze your limbs together, sinking down into a constricting seat, exhaling as you lengthen through the arms, through the legs, holding the twist as you stand up through the hold. Lift your gaze as you glide your body upwards, reaching long through the spine. Unwind back to the balance and stability of both feet planted against the mat.
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.
Utthita Hasta Padangusthasana Extended Big Toe Pose
Bring your left hand down to the left foot. Hold the bottom of the foot as you lift your left leg to straighten it out pushing against the hand. Find your balance as you extend the leg long and high out to your side. Release the foot down to the ground, stabilizing as you ground down through both feet.
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.
Utthita Hasta Padangusthasana Extended Big Toe Pose
Bring your right hand down to the right foot. Hold the bottom of the foot as you lift your right leg to straighten it out pushing against the hand. Find your balance as you extend the leg long and high out to your side. Release the foot down to the ground, stabilizing as you ground down through both feet.
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.
Anjanayasana Lunge
Lift the right leg long behind you, bringing your knee to nose placing the foot inside the hands, coming up into a high lunge with knee stacked over ankle, back leg long.
Parsvottanasana Pyramid Pose
Push up to Pyramid Pose, inhaling the front leg straight in front of you. Exhale into your thighs, hugging them in towards the midline of the body. Firm your hips up and in as you draw everything in to the midline of the body. Inhale your hands to heart center for prayer pose, exhaling your spine long as you fold over the legs. Inhale through a flat back and broad chest. Exhale engaging the abs as you fold deeper over your legs. Lengthen your tailbone back in space as you draw the crown of the head forward. Pull the front thigh back into the hip socket as you draw your breath down through the length of the spine. Gently Inhale your torso back to center as your gaze lifts in front of you.
Parivritta Trikonasana Twisted Side Angle to the Right
Take the right hand to your right hip as you reach the left arm up. Inhale into an extension through the left fingertips with the spine lengthening as you lower your body parallel to the floor. Let the extension lead you into a rotation as you begin to twist. Exhale your left hand outside the front foot as you reel your abs up and in opening your heart to the side wall. Inhale to find length from the tailbone to the crown of the head with spine stretching parallel to the ceiling. Draw your right hip back in space as you release your left hip forward. Inhale squeezing your inner thighs together, narrowing your hips towards one another. Exhale, dipping the chin, bringing your head into alignment with the rest of your spine. Gently release, untwisting to plant your hands beneath your shoulders and stepping back into downward facing dog.
Adho 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 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.
Anjanayasana Lunge
Lift the left leg long behind you, bringing your knee to nose placing the foot inside the hands, coming up into a high lunge with knee stacked over ankle, back leg long.
Parsvottanasana Pyramid Pose
Push up to Pyramid Pose, inhaling the front leg straight in front of you. Exhale into your thighs, hugging them in towards the midline of the body. Firm your hips up and in as you draw everything in to the midline of the body. Inhale your hands to heart center for prayer pose, exhaling your spine long as you fold over the legs. Inhale through a flat back and broad chest. Exhale engaging the abs as you fold deeper over your legs. Lengthen your tailbone back in space as you draw the crown of the head forward. Pull the front thigh back into the hip socket as you draw your breath down through the length of the spine. Gently Inhale your torso back to center as your gaze lifts in front of you.
Parivritta Trikonasana Twisted Side Angle
Take the right hand to your right hip as you reach the left arm up. Inhale into an extension through the left fingertips with the spine lengthening as you lower your body parallel to the floor. Let the extension lead you into a rotation as you begin to twist. Exhale your left hand outside the front foot as you reel your abs up and in opening your heart to the side wall. Inhale to find length from the tailbone to the crown of the head with spine stretching parallel to the ceiling. Draw your right hip back in space as you release your left hip forward. Inhale squeezing your inner thighs together, narrowing your hips towards one another. Exhale, dipping the chin, bringing your head into alignment with the rest of your spine. Gently come back to center, pushing through the feet to step your feet hip width apart in a standing pose.
Malasana Squat
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.
Navasana Boat Pose
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.
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.