Earth Focused Flow

Sun Namaste Namaskar, my friends, welcome today. So, today's practice as we get started is going to be really focusing on grounding, really connecting to the earth, to really feel the power of the divine shakti. So as we get started today, really find that place of stillness, say, get you rooted, as we feel the shift, change in cycles, change in life, change in the seasons, it's good to come back to the source, to that rooted energy. So as we get started, we're gonna come into child's pose. So, as we come into this, let the big toes touch, let the knees open, nice and wide, so that you can really feel getting down into the root, and then walk you hands out and let the third eye just come to the earth, and let yourself just pause a moment.

Just feel the breath as it softens and just take a moment with this time here before the practice, before the rush of your life, all that would go on, just to feel the pulse of the earth, letting yourself just slow down. Take a deep inhale through the nose, feel the back expand, and exhale to softly melt down and feel that subtle wave, inhale, expand, with a sigh, let it out. (sighs) On this time, as you extend forward, tuck the chin and round the spine, inhale as you come up onto the hands and knees. As you come up, drop the belly lifting the head, and then sitting back, exhaling to the earth. Third eye, last thing to come down.

Tuck the chin and round the spine, inhale, feel that wave rising, and as you exhale, let the heart lift shining forward, exhale as you sit to the earth, and just continue, feel that ripple, wave of the breath like the current flowing to the shore. Just continue to letting yourself, let go. Let the breath call to you, let it draw you deeper and deeper just into the subtle movement flowing between cat and cow, earth and heaven, and just letting yourself, let go, unwind. Next time, as you come down, let the ribs move off to the right. As you round the spine, feel that right side waves come up through the right side.

As you come center, drop the belly, lift the head, and sitting back. And this time, through the left, tuck the chin in and feel the body rounding, opening to the left side, and as you come up, drop the belly, lift the head. And this time, tuck the chin, come up to the center line, round the spine, inhale as you lift, curling the toes under, drop the belly, lifting the head, press the hips back and then feel the sacrum as it rises into your first down dog, and as you come into your down dog, again, you feel that simple, subtle wave of the spine, so you're riding the current of your breath, and to feel that subtle movement, you're freeing up your down dog here. So the heels will lift, tuck the chin in, soften the knees and as you drop the belly, lift the head, press the heels back. Once more, tuck the chin in, rounding with the heels, and as you drop the belly, lift the head, press the heels back, just feel your down dog.

And as your feet now come together, we're gonna take a double leg lift, press the right heel down and send the left leg out and back, feel that length, not only just lifting up but press the earth away, feel the back of the right hamstring grow longer, as you inhale, lift a little higher, exhale, lower the left foot down by the right. Right leg, inhale, let it rise, coming out and back, take your time, feel the breath, exhale as you step the right foot forward between your hands and keep the back heel lifted. Charge your legs, let the body rise coming up, high crescent lifting, you can gaze out in front your lift to the heavens, feel that rising. As you exhale, let the arms softly, float down by your side. Inhale, let them sweep out, rising up either gazing out and look to the sun, looking up, exhale, all floating down by the side.

Inhale, feel that rising, last cycle, drawing down through the center coming to the earth, stepping back into plank in this first time, lower the knees down, back the hips up, and then walk the arms your out, anahatasana, opening the front of the body, heart to the earth, either resting to the forehead, we're again, if you feel more open, coming to the chin, letting the heart melt. Let the body now slide forward onto your belly, hands by your ribs and then ride that wave again, bhujangasana, as you tent the fingers, heart rising to the heavens, and as you exhale, coming down, and your choice again, we'll take the easy road here first today, so, we'll press back into child's pose, later, we'll begin to amp it up, take it a little bit more fire, and as you come into child's pose, tuck the chin in, rounding, lift up onto the hands and knees and then drop the belly, lift the head, curl the toes under and pressing back into down dog. So, feet coming together, again, double leg lift. So, right leg rising to the sky as you press that left heel down, feel that extension, exhale the right foot down by the left. Left leg, inhale, let it rise, lifting, feel the hip open if it's there.

Exhale, set the left foot forward between your hands. Keep the back heel lifted, charge your legs, let it rise as you come up, and as you exhale, just softly root down, feel the hands coming by your side, you can follow this movement. Inhale, rising, lifting, look at the rising sun, exhale, heaven to earth. One more cycle, inhale, feel that rise, and exhale, arms by the side. This time, as you lift up, reach up, go up, extend out, coming down to the earth, stepping back into plank.

Again, backing it off, this first cycle, hips move over the knees, hands walking out, heart towards the earth, anahatasana, and just feel the front of the body just soften, melting down. Let yourself slide forward onto the belly, hands by your ribs, ride that wave, inhaling, bhujangasana and exhaling to the earth. And again, taking it easy as we start out, pressing back into child's pose, and as you come down, tuck the chin in, rounding the spine, lift up onto the hands and knees, and then drop the belly, lift the head, curl the toes under, and then press back, feel yourself rising into down dog. So continue, we're gonna take it up, amping it up a little bit more, so feet coming together, double leg lift throughout, inhale the left leg, let it rise, exhale, the left foot down by the right. Inhale, the right leg, let it softly, take your time, feel from the earth rising.

Exhale, set the right foot forward. Now, this time, ground the back heel slight angle, vira I foot pattern, let the body rise, coming up, virabhadrasana I. So as you rise, root down to lift up, feel that rising from the soil of your life. Let the hands come down behind you and this time, as I do, interlace your fingers, draw the shoulders together, heart lifted, and now, lead with the heart as the body comes forward, bowing to the inside, humble warrior, crown of the head again, last thing to come down, and keeping the hands interlaced, inhale, lift the body halfway up, gaze out, exhale, lead with the heart first, crown of the head, last to come, humble warrior. Once more, inhale, come up halfway, and as you exhale, bowing completely, surrender, and from the earth, from that root, inhale, lift it out and up, rising to vira I, exhaling down to the earth.

Step back into plank and again, if you need to back it off, you can do anahatasana, half chaturanga for those who full chaturanga, all the way down to the earth, hands by the ribs, rise into bhujangasana, and exhaling down. Now, those who like to press back into child's pose, feel free, those who take it up a little higher, now rising into up dog, and we'll all draw up and back into down dog, whichever rhythm you feel today, through child's or through up dog, feel your flow, what comes natural the through your body. So the left side, feet together, double leg lift, inhale, the right leg, exhale, the right foot down by the left. Inhale, the left leg, let it rise, exhale, set the left foot forward between your hands, ground that right heel, slight angle, vira I, rising up. Now, hands again, just soft, feels it come down, root to the earth, interlace the fingers, lifting the heart, and then bowing, lead with the heart, third eye or crown of the head last thing to bow, inhale, come up halfway, gaze out and then once again, bow, surrender, feel that offering to the earth, bowing down to the soil.

Inhale as you come up halfway and exhale, and from the soles of the feet, press it down into the earth, let it rise, coming up, vira I, exhaling down, stepping back and again, back it off, amp it up, chaturanga with control all the way to the belly, inhale, bhujangasana, feel it rise, and exhaling down. And again, child's pose or up dog, feeling that lifting and shining of the heart, and drawing it back into down dog. And just take a moment, so we're building on, each wave going a little deeper, feeling that bit more heat or tapas growing. So feet together, double leg lift, inhale, the left leg, exhale, the left by the right. Inhale, your right leg, let it rise, exhale as you step the right foot forward between your hands.

Now, let the left foot turn parallel, left arm, sweep it out, and the body rises, vira II, so rooting down, feel the expansion here, nice. Turn the right palm to face up, inhale, reverse to warrior, and exhale now, right forearm to the thigh, left arm by your ears, circle that left arm down now in the flow, inhale, reverse, right arm rising and exhale, right forearm to the thigh, left arm by the ear and just follow that, circle it around, inhale as you rise, and exhale as you circle that around, bring it up, vira II. Cartwheel it down to the earth, stepping back, feel that danda, either back off with knees down or straight legs all the way to your belly, and then rising, bhujangasana, and then exhaling to the earth. Riding it back in through child's pose to take it up up dog, and drawing it back into down dog. So the last cycle, feet together, last cycle together, inhale, the right leg, exhale, the right foot by the left.

Inhale, the left leg, exhale, step the left foot forward, right foot turns, right arm sweeps out and as you rise, sit low, get in, power in your vira II. Be that warrior in your life, starting at that root, left palm turns up, inhale, reverse, exhale, left arm to the thigh, right arm by your ear, circle the right arm all the way around and then follow it, left arm, inhale, parsva vira II, exhaling, parsvakonasana. One more cycle, inhale, and exhale. Inhale into vira II, yes, and then down to the earth, stepping back, your vinyasa II belly. And then riding that wave, bhujangasana, heart will shine to the sun.

And returning to the earth. Take a moment, sit the hands, make a little pillow and just rest the third eye down. Breathing here, just feel that completion, let the body rest upon the earth, letting go. Take a one big breath here, open the mouth and let it out. (exhales loudly) So, as the hands now, coming by your side, either press back into child's pose or if you like rising up dog, and drawing into down dog. Let's take a moment as you pause.

So the latter part of this now, just gonna really feeling ourselves close to the earth. So, feet together, double leg lift throughout, left leg, inhaling, and as you exhale, left foot by the right. Inhale, your right leg, let it rise, and then drawing the right knee towards the right wrist, turning the shin onto the earth, keeping that front leg nice and active, to protect the knee, walk the hands and lift up, and then lead again by the heart, always letting the heart guide you, okay. And as we follow our heart will never led in the wrong direction, just bowing towards the earth. Take a few breaths here, you can make fist with the hands resting the third eye down, you can walk the hands out, whatever is comfortable for you, if this is too much, keeping the forearms on the ground, and just close the eyes, soften, finding where you need to be today, listening within and just surrender just a moment.

And once again, take a deep inhale, open the mouth and let it go. And as you walk your hands in, lifting the body, so we're gonna take a moment getting out, we've been in the right hip here, so as you sit to the right hip and turn to the side, you're gonna bring your left foot into your inner right thigh and extend out the right leg. This way, you can release, get open that right hip so it feels nice and loose here. So, open your arms like wings as you turn over to that left knee. Reach your right hand out towards the right toes and letting the hand come down, forearm down, and if it's there, turn the right hand and take hold that inner arch of the right foot.

Now, left arm, let it come out like the rising moon, let it lift to the heavens, bring it up and over, and maybe today, here's your extension. Some of you, that left hand will hold the little toe side of the right foot, and if you'd like to go a little deeper, again, it's up to you, right hand comes to that left thigh, bow the head, and then as you press the right arm in, roll your heart up. Feel the body now as you rise, lifting up, and then taking this shape to see the pigeon, draw the right foot in and just cradle today, here, you can start out nice for the hip and this motion really helps to open the hip. Some of you are gonna cradle it in, sitting up high. Some, this is your edge, right.

Rough day, rough week, and okay, I've ran five miles and you can't just do open those hips, that's fine, sit here and just be like, "Yup, this is it today." But those who are feeling it now who spent lots of time, right, getting into that root chakra, we're gonna take the take the right shoulder and maybe you're working underneath, and you're here, just pressing, churning, smiling at your hip, through your hips, so you might as well enjoy them, right? (laughs) And then, those were like, again, that same shape we just were in, parivrtta anjaneyasana, revolved side angle, here left hand will come across, your right hand comes down and it's that rooted energy root down into the earth, and then press, grow out of the soil and lift, see that compass, pull in and lift up, yeah, and then as we release coming down, soles of the feet together, opening up like pages of a book, lengthen and then hinge forward as you fold, and again, today, maybe this is your edge, right here, some of you are gonna keep coming, drawing the heart forward, try to just drop the head, lead again, always let the heart guide you as you bow towards the earth, and then over time, you can let the head go. Take a moment bowing, chin to the chest, rolling up slowly, alright. (sighs) And then hands, drawing the knees together, cross the ankles and then roll onto our hands and knees, drop the belly, lifting the head, and like we began, come here right back in down dog, nice. So, last in this double leg lift, feet together, right leg inhaling, exhale, right foot by the left, left leg, inhale, let it rise, take your time, exhale, the left knee towards your left wrist, turning the shin onto the earth, keep that left foot flexed, nice and active as you release the back toes, walk your hands and lifting up and then lead with the heart, and again, come down maybe to the forearms, if you're feeling maybe a little tight on one side, you can place a towel or blanket under the hip. Some of you are gonna rest making two fists and resting the forehead down completely, and just take a moment and just breathing here.

Let the breath soften, so not forcing the breath, not forcing to open, really letting yourself feel deeper within you. Take a deep inhale and as you exhale, open the mouth, let it out. (exhales loudly) And let it go. Walk the hands back in and this time again, as we sit to the left side, we're gonna get out of the left hip, circle it around, right foot to your inner left thigh, so we've opened up, released the left hip, extending the left leg, alright, and then you'll turn over to that right knee, open your arms out, big wings reach out, let the left hand come down on the inside, maybe the forearm. If you can turn and take hold of the inner arch and then right arm rising come up, and again, it maybe extending straight up, you maybe reaching forward like keep it lengthening, ruling and opening the sideways and if it's there, take hold, little toe side, and if you like to go a little bit deeper, just bow to the earth, left hand comes across, pressing into that right thigh and then as you press away, the heart rules to the heavens, and feeling the body rising, coming up, yeah. Sideways, oh, they need so much love.

So again, here we are, cradling the left shin in, picking the calf up, drawing in a little deeper, and again, just rocking. This motion here today, maybe you spent five minutes, maybe you spent all your life just here cradling it, it's okay, you don't have to do all those crazy asanas that we see all the time, right? They're just a journey, it's your practice, so enjoy it. And those who like taking the left shoulder working underneath, left hand comes down, right hand takes hold on the top, press into the earth and then feel that rising to the heavens. And as we're coming down, soles of the feet together, last time here, press in, lengthen, lift up, bring the heart forward, and fold in.

And again, elbows compress to calves with thighs as we spent a lot of time here today in that deep opening of the hip, maybe you would like to walk your hands out, and then bowing. And then slowly roll the body up and today, I'm just gonna stay seated. So, whether you sit, sukasana, cross-legged, or coming into or the padmasana, the lotus, half lotus, just finding where you feel most comfortable, hands can rest down onto the thighs. And just allow the eyes to soften, as we feel that shift, that change in our lives, the change in the seasons. That beautiful time when you feel that shift, to return back to the root, manipura chakra, connect down to the earth, the soil, as we till the soil, not only of our practice but in our life, to see that shift, the change that has begun, to honor the change, to honor the beauty of the flow of that sacred current, I agree to prana shakti.

Take a moment here, just pause, you should take a deep inhale now. Exhale completely, let it go. And as you draw your hands softly to the heart center, anjali mudra. Letting the fingers slightly part, lotus mudra, mudra of change, honoring the practice, honor the change in your life as you move forward, honoring that divine teacher within. Inhaling, and as you softly allowing your eyes to open, Namaste.