Energizing Warrior Flow

So namaste, namaskaram. So this practice today has become Viradhanda, those who are joining us. So we're going to feel that energetic, it's a very powerful practice, really focusing at the root chakras. So even though we're going to be doing lots of Vira warrior poses, really connecting down into the root, down at the base. So as we come together, we're going to come into a hand mudra and bringing the thumb to your ring finger and your pinky and getting that connective energy here.

Take the right hand and just cross it over the heart and then bring your left hand crossing on top and just let the eyes soften and just feel that rising up from the soles of the feet, lifting to the heavens. And so as we come together, nadanda being a staff, being that conduit of energy, you feel it rising up the shishunanadi, the center line of the body. So as you inhale, let the arms together rise up and open out to the side. Let the middle and index finger point up, arms extended fully out. So the body energy field is radiating in all directions, the hands release down, the left crosses over the right and just letting it rise up, let the arms open out and take a moment, arms extended fully, middle and index finger lifted upwards, heart rising, radiating out in all directions, letting it release this time together with the sound of om, feel that in-breath rise, om, and just pause, releasing, let the eyes just softly open again, letting the hands cross here at the heart and feel that energetic, the danda, the shishunanadi line rising.

So as we come into this, a very clear focus, really gazing out with intention, with mantra. So let the balls of the feet turn slightly out, let the arms lift up, and now as you open, bend your knees coming into this high malasana, to this two times, let the arms come down, lift up, so finding your deepest high malasana, so coming here, and then one more time, rise, and then opening out, so start with the right hand, so bringing this motion, the right hand across the center, look to the left and then pull to the heart, and then let it change, follow the left fingertips, shift and look to the right, see that intention, and again right, center, left, looking out, setting your intention, moving to the future, move to where you want to go in your life. The danda is that kind of energy, extending to the heavens, and crossing, and then rising, ah, so you can already feel that warm energy right here at the hips, yeah, so as we step to the top of the mat, and just pause, hands at the heart, breathing in, inhale, sweep out, rise up, and exhale as you fall, inhale, lengthen halfway, and as you exhale, folding, hands press down, so lift the left leg, let it rise up, standing split, take a moment, pause here, step the left foot back into your lunge, taking your right foot back to meet it and feel, again, we're gonna talk about the danda, so that line of energy from the heel all the way out to the crown, engaging from the hands, hasta bandha, exhale as you lower chaturanga, half or full, rising up dog or cobra, and drawing it back into down dog, breathing here, so as the feet come together, we're gonna do a double leg lift, so we normally start with the right foot coming forward, but we're gonna start with the left rising, so inhale, left leg, and press the right heel down into the earth, so that that right hamstring goes longer, exhale the left foot by the right, inhale the right leg, let it rise, exhale, step the right foot forward between your hands, now that back left heel ground with a slight angle, if your hips are a little tight, let the feet be a little wider, so that you can really get down into this Vira 1 stance, in breath, let it lift up, and drawing down through the center, crossing, take those pranamudra fingers, and all the way down, open out Vira 2, so starting with the back hand, bring it along the horizon, pull into the heart, then shift, we're gonna stay with this Vira 2 stance, but take the right hand across, shift, look to the back, shifting to the front, and then shift, so you can pivot on the heels looking, one more time, and then shift, gaze forward, stay low, pull the hands together, extend the left arm, and this half Vira 1, so you can feel the line from the left heel out to the fingertips, pull back, half Vira 2, and then shift, two more, extend, radiate out, pull towards the center, shift, going back, yeah, last time, extend out, bring your right hand to meet the left, and then lift up Vira 1, rise, exhale down to the earth, lower the left knee, and now straighten the right leg as we've been in the hip a lot, Art of Hanuman being your best friend here today, and then fall, feel that just that little ripple, lengthening and letting yourself fall, one more cycle, lengthen and lead with the heart as you fall, and as you lift up, gaze forward, look out, come up through your lunge, lift the left leg, standing split, and bring your left foot to meet the right, feel the spine lengthen, and exhale, fold, inhale, sweep out, rising up, and exhale, fold, continue, working the other side, inhale, halfway, and exhale, fall, so lifting the right leg now, standing split, step the right foot back, taking your left foot back to meet the right, your vinyasa, feeling that long line of energy, high to low, and then let it rise, up dog or cobra, drawing it back into down dog, so again the double leg lift, right leg now this time, rise, and exhale, so really feeling the back of the hamstring, left leg inhale, gaze forward as you step, so right heel ground, that half angle, Vira one, let it lift up, and as you draw down, turning to the side, taking that pranamudra thumb to the ring and little finger, opening out, Vira two, look forward, now start with the right arm, bringing the back arm around, and pull in, and then shift, right, shift, shift, as it pulls through, shift, now from the back, send the right hand forward, left arm reaching back, gaze long, pull to the center, and then shift, Arda Vira one, reaching out, pull it back, Vira two, last time extend, left hand reaches out, rise up, lift up, take it down to the earth, lower the right knee, straighten the left leg, and bow over, Arda Hanuman, inhale as you lengthen, and exhale, one more, just feel and enjoy this little ripple, and then bow, as you come forward, lift the right knee, and take that giant step for life, lifting it up, and bringing your right foot to meet the left, inhale lengthen, exhale, sweep out, rising, and drawing down to the heart, and just pause, take a moment, as you just settle, so as you come to the next cycle, this last cycle, really feeling that intention, awakening, right there, at the root, rising high, so let the arms lift, in breath, take it up, exhale and fold, inhale halfway, and folding over, lift your left leg, let it rise, standing split, step the left foot back, taking your right foot back to meet a long line of energy, Chaturanga high to low, dog or cobra, and pull it back into down dog, so double leg lift, again press the right heel down, left leg inhale, exhale the left by the right, inhale the right leg, and exhale, right foot steps through back heel ground, in breath, rise up Vira 1, and drawing down, taking that prana mudra cross at the heart, and as you open it out, Vira 2, gaze to the front, now front hand, bring it along the horizon, pull to the heart, but look to the back, so you've seen the world all around, with powerful mudra, shift, looking to the front, bend the left knee, shift, extending, and shift, as you look to the front, pull to the center, left arm extends, reach out, half Vira 1, pull back in that Vira 2 stance, but looking forward, bend the left knee, two more, rise, extend out, pull it in, shift, one more time, extend, and pull back, now this time, as you pull in, bend both knees, crossing at the heart, let it rise up, open out, big smile, really feel that radiance of the heart, and now lift, draw down, cross and then come, elbows pressed to the inner thighs, this variation of melasana, really root it in, and as you cross again, rise back up, lift, ah, turn the heels out, and now fold, pasarida, padottanasana, and here, take any arm variation, outer edge of the heels, hands can interlace if you need more of a shoulder release, and just letting yourself go, and as your hands now release down, lengthen the spine, feel the heart draw forward, hands to the hips, and rise, ah, the right heel turns, open it out, Vira 2, and then cartwheel down to the earth, lower the left knee, hands straighten the right leg, inhale, grow long, and exhale as you fall, two more, lengthen, and fall, one more, big breath, inhale, and exhale, now as you come back forward, so this variation, hands moving to the inside, lift the back heel, take your right hand, and taking it to the back of the right ankle, so you might need to widen your stance just a little, and working the right shoulder slightly under, right, this variation here of lizard, but moving it now into standing split, like we began, step forward and lift up, now pause here, look down to the earth, and now those who like, keep working the right shoulder underneath, pause, hands coming down, bend your left knee, and bring your left knee on to the left arm, pause, setting up half crumb, as you lift up, and then extend the right foot, yeah, and then bringing the feet back, coming down into malasana, yeah, ah, don't worry, we have the next side, so if you didn't get it this time, you get another chance to play with it, right, so hands release, inhale, breath in, lift the hips, and exhale, full, heel, toe the feet together, sweep out, inhale, rise, and exhale, as you fold, feel the spine lengthen, and folding, now lifting of the right foot, come in standing split, right foot steps back, and then left meets, high to low, chaturanga, dog or cobra, drawing back into down dog, so again, feet together, double leg lift, press the left heel down, and feel the right leg rise, and exhale, as you release, left leg inhale, rise, exhale, step the left foot forward, right heel ground, slide angle, virra one, as you lift up, and now as you draw down, cross left over the right, hands to the heart first, and then opening out, pranamudra in virra two, so start with the left hand, front hand brings along the horizon, pull to the heart, but look to the back, see your intention, what is that energetic flowing, where are you sending your energy today? Left hand, pulls, and the left hand extends forward, then the right knee, right hand at the heart, and then shift, again see where you're going in your life, set that intention, move towards it, and shift, now that half virra one stance, then the left knee, extend the right arm, and then pull back, one more cycle, pull it in, and then we take that half virra one, pull in, and then we bring across the left over the right, high malasana, and now let it rise, shine the heart, try ah, and then lift up, up, feel as you draw down, elbows press the inner thighs, flatten the back, and then cross again, rise up, ah, come out, heels turn out, and then fold, and again your choice here, another arm variation, or stay with the same one, really up to you, how do you feel? Smile, when you're upside down, it's the best place to smile, alright, because the face can look as funny as you like, no one's watching, and then hands release, lengthen the spine, hands to the hips, and rise up, turn the left heel out, open it up, beautiful, not real down, lower the right knee, ah, thanking that hip, lengthen the hamstring, and fold it over, two more little ripples, inhale lengthen, spread the toes, and exhale, one more, let it lengthen, and fold, and again as you come up, hands move to the inside, lifting the right knee, and then working the left hand, take it behind, right, so you're actively pressing in, feel that ground down through the left, left hand comes down, and then lift, maybe take the right leg up, and pause here, this might be it for you today, or some of you are going to go into the arm balance, so you bend the right knee, bring the right knee on to the right arm, and you could squeeze the foot in, or extend it out, yay, that's fun to play on your hands, right, coming into melasana, take a moment, pause, breathing in, big inhale, let it out, ah, this is the hands coming down behind, and sit to the earth, bringing your legs out, making sure sit bones are grounded, feet are flexed, lengthen up, so now feeling the danda here, right, legs to hips, spine rising, inhale, lift, hinging from the hips as you fall, feel the spine lengthen, drawing the heart forward, not just rounding the spine, but lead every fold with your heart, leading with the heart, and again feel that soft ripple, and folding, and bowing the head, and rolling up, and we're going to draw the knees in, coming down onto our back, and just bend the knees, lightly brush the backs of the heels now, keeping the soles of the feet grounded down, arms alongside, you can bring your elbows to really into the body, bending and lift up, and then hands release, lifting the hips, pause here, try not to collapse into the throat, so lift the chin slightly so that the breath still flows, and then those who like interlace the fingers, press, roll onto the shoulders, and lifting the heart up, breathing here, a few breaths in bridge, set to bandhasan, and if you like, you can always bring the hands at the side for support, but really actively lift, so if you're staying here with the hands interlaced, lift all 10 toes, press up, lengthen, breathing in, and then exhale, release, rolling down vertebra by vertebra, now letting the soles of the feet come together, let the knees drop off to the side, let the palms turn up, and just take a moment here, just letting go, now, big inhale and exhale, release, and as you're ready now, extend the legs out, and let your body dissolve down into the earth, as the earth rises, just to cradle the body, and letting yourself let go, oh, feel as you surrender, now that gaze within, and these moments just for you here, soft, quiet, surrender completely, and this time now, take a deep inhale, big sigh, reaching your arms up over the head, feel the spine, the body growing longer, in breath, reaching, and soften, drawing the knees in, letting yourself roll to your right, let your right arm make a little pillow here, and just pause, let your head be heavy, as you press into the earth, the body rising up, as you come seated, and once again, thumb to the ring in the pinky, crossing the right hand over the heart, and the left on top, up, feel that rising up through the spine, from earth to heaven we lift, let the arms rise up, and as you expand, opening out to the side, heart is lifted, lifted, healing that intention, that powerful within, radiating in all directions, as again crossing up the heart, offering the sound of all inhale, as you honor the God, Goddess within, Satguru. Namaste.