Fluid Spinal Wave

So namaste, namaskaram. So welcome. And so today, as we come into our practice, this fluid spinal wave, right? Lots of the energy at the spine. We spend a lot of our day and a lot of our time restricting the spine and holding the energy in. So today, as we move, really letting that undulation, that fluid body, right? We know we're mostly made up of water. So really letting yourself move like water. So let the eyes just soften. Let the hands rest onto the thighs and let the palms face up. Palms up just allowing yourself to receive. You begin to even notice as we're here, there's a gentle sway in the body. Feel that soft movement. As if you were riding a gentle wave. As we come into this moving meditation, as you inhale, draw the hands up to the body, the energy rising up out of the earth. Coming to the third eye and let the hands offer forward and out, down towards the earth. As you inhale, let the hands rise up the body. And as they offer out, soften. And this moving meditation is a prayer wheel of offering. What are you offering today?

What is it that calls to you? Your intention, your mantra, a dedication, maybe to someone or something, offering forth, offering out. Let this practice be one that you offer in your life here. So as we're here together in the flow, as we're always in the flow, no matter where we are in life, whether we're racing to the kids or family or pets or whether we're resting or being held in the arms of the divine of our love, we're always in the flow. Here in the flow of our sadhana, our practice, our place of devotion, we'll offer together in opening the sound of all. So feel as the hands softly rise, drawing up. As you draw to the heart and softly allowing the eyes to open, feel the heart shine here. As we come onto all fours, coming into our table, as you inhale, tuck the chin, rounding the spine. As you exhale, just drop the belly, lifting the head. Inhale, tuck the chin and round the spine, press the earth away, feel the spine just awaken. Exhale, as you drop the belly, lifting the heart.

Inhale, tuck the chin, rounding, and exhale. As you round this time, draw the right knee and inhale, pull to the center. Send the right foot out and back with the knee bent and take your left arm in breath, extend your left arm, reaching, grow long through the side. Let the left hand open out to the side, coming around, reaching to the right foot and then find the foot. Feel that pulse. Inhale, lift up and exhale as you soften. Inhale, lift the heart, let it shine. Exhaling. One more. In breath, rise. Release the left hand down, draw the right knee and step the right foot forward between your hands. Sink the hips down towards the right heel and as you inhale, let the arms rise up, lifting the heart, shining hot. Let your arms expand, opening out to the side, interlace the fingers behind your back and as you draw the palms together, reach your hands down and maybe touch the earth. Let the heart shine, let a smile come across your face, lifting up and then releasing, bringing your right knee to meet the left knee. Walk the hands out on a hot dasana, heart towards the earth. Let the body slide forward onto the belly and feel that wave of the spine inhale, bhujangasana, feel the heart rising and exhaling to the earth. Press yourself back into child's pose, tucking the chin in, rounding the spine. Feel as you rise up onto your hands and knees. If you come up, drop the belly, lifting the head.

Inhale, tuck the chin around in the spine. Exhale, drop the belly, lifting the head. One more. Inhale, rounding and exhale, release. This time as you round, left knee pulls in, inhale, send the left foot out and back with the knee bent. Take your right arm extending forward, open the right arm to the side, let it come around, reaching for the left foot and then take hold. Kick the foot into the hand, inhale, lift up, go up, exhale, soften. Inhale, lift up, go up and soften. Let it rise once more and then releasing, draw the left knee in, round the spine, stepping the left foot through. Sink the hips down towards the heel, inhale, let the breath lift you and letting the heart shine to the heavens and then open out wide, just really expanding, radiate all throughout. Interlace your fingers and then reaching down, lifting and then smile. You can even draw the hands away from you, opening the heart here. Release down to the earth, bring your left knee to meet the right knee, walk the hands out, heart towards the earth, letting the body slide forward, coming onto the belly, hands by the ribs, tent the fingers, feel this wave, bhujangasana, feel yourself arise and exhaling down. Pressing, take up dog or take one more cobra, lift high, letting the heart shine and then drawing up and back into down dog. Let's take a moment and pause in here.

So again, feel that little ripple, that wave of energy flowing, lift the heels, tuck the chin and that same flow of cat's breath here in your down dog, fluid spine, inhale and exhale, one more. This time as you press down, really exaggerate that down dog heart towards the earth and then feet come together, right leg, inhale, let it rise out and back. Exhale, step the right foot forward between your hands, lower the left knee down and again today, sink the hips, knee coming beyond the ankle just a little. As the arms come out in front, right arm on the bottom, left arm on top, take eagle arms, draw up and back, hands down towards the inside, turn your left shin so it's parallel to the back edge, walk across the earth, straighten the right leg and then take the right arm along the horizon and open the heart up, let it shine, bring the right arm back along the horizon, come forward, readjust here, right arm on the bottom, left arm on top, lift, go up and back, hands coming down to the inside, left shin turns, walk back, right arm along the horizon and then open the heart each time, let it shine up, right hand back along the horizon, come forward, last time we're taking it into a full mandala, so inhale, go up and back and now coming down, as you move back, right arm in a full circle, let it go all the way around, opening up, up, right hand will come to the back of the mat, draw the left knee and send the left foot out and back, down dog, split, step the left foot forward between your hands, inhalate your fingers behind your back and then shine in the heart, let it rise, ah, releasing down to the earth, step your left foot back to meet the right, lower the knees, backing the hips up, walking the heart out on a hatasana, again feel that wave, slide through, riding that wave, you can bend the knees, hands by your ribs and feel yourself rise up, and then releasing down, press and rise, take up dog or cobra up to you, lift high or low and then drawing it back into down dog, feet together, right leg, inhale, let it rise, step it through, left knee to the same cycle, so we'll take it all the way back around, right arm on the bottom, left on top, draw up and then down to the inside, as you turn, letting yourself just open out, shine the heart up, coming back forward along the horizon, bend the right knee, right arm on the bottom, knee going forward just a little, draw up and back and then down to the inside, left shin turns, right arm opening the heart and then one more time, coming forward, right arm on the bottom, lift up and as you come down, making that huge circle, rotating fully, let it open, shining the heart up, all the way around, coming back to the front of the map, pull the left knee in, send the left foot out and back and then coil, step it through, ride that wave, hands interlaced, shine the heart, lifting to heaven and releasing down to the earth, step back into plank, knees come to the earth, walk the hands out on a hatasana and this time as we slide forward, I'm going to feel that spinal wave of sahaja bhujangasana, so hands drop back a little wider, roll the shoulders and like you're rising up like a snake out of the earth, rising to the heavens, exhale down, hands by your side, pressing up dog, or once again cobra to you and drawing back into down dog and again as we come back here, lift the heels, tuck the chin, feel that spinal wave, inhale and exhale once again, and feet together, taking this mandala all the way around through the left full cycle, left leg inhale to the sky, step the left foot forward, right knee to the earth, left arm on the bottom, right on top, take eagle arms, lift up and then down to the inside, right shin turns, walk it back, straighten the left leg, left arm along the horizon, reach back first and then roll the heart up and as you come back along the horizon, bend the left knee, left arm on the bottom, right arm on top, rising and then down to the inside, right shin turns, walk back, letting the left arm open heart to the heavens and then one more time coming forward, left arm on the bottom, right arm on top and now this time full mandala coming down, right shin turns, left arm circles all the way around, opening the heart up, as the left hand comes to the earth facing the back, pull the right knee in, send the right foot out and back, down dog split, you can step the right foot forward, inhalate your fingers, letting the heart rise up and releasing, send the right foot back, feel plank and then backing up, lower the knees, walk the hands out, anahatasana and sliding forward, bend the knees, hands by the ribs, feel that wave rising and releasing, pressing up dog or one more cobra high or low and drawing back into down dog, so finishing completing this left cycle, left leg inhale let it rise, exhale as you step, right knee to the earth, left arm on the bottom, rise up and back, hands down, right shin turns and you've got it, now letting that just that flow and you can feel how the spine is weakening, the heart rising, each breath taking you deeper, deeper within, deeper into that divine flow of life here, left arm along the horizon and letting yourself shine up, last cycle taking it all the way around, hands to the earth, right shin turns and now making that huge circle, open the heart, reaching all the way around you, coming back to the front, draw the right knee in, send it out and back, down dog split, right foot steps through, hands interlace, heart lifts, let it shine, ah and then releasing down, stepping back to plank, knees to the ground and then walk the hands out, heart towards the earth, just pause a moment here and then sliding forward onto the belly, breathing hands by the ribs, feeling that sahaja motion, freeing up the spine like a wave coming up and imagine there is nectar just from heaven pouring down all over the spine, and take a moment, hands in prayer, pausing as you bow to the earth, honoring your practice, honor this time here, as the hands draw back by the ribs, feel the body rising up, up dog or cobra, and then drawing back into down dog, so feet together, right leg let it rise, inhale, right knee draws towards the right wrist, turning the right shin onto the earth, as you are releasing, walk the hands in, we are going to feel that wave, so press down, inhale, lift up, exhale, lead with the heart and just that wave through the spine, inhale, round as you rise, coming up, exhale, heart to the earth, one more cycle, flowing pigeon, and as you are coming down, hands can make a pillow, resting, pause, taking a moment here, just letting yourself let go, and softly walking the hands in, and in the body rise, and now sitting to the right hip, feeling that same motion, first coming into this evolved side, right foot to the inner left thigh, open the arms out, yes, with your left hand reaching out to the inside of the left foot, forearm coming down, and if you can turn the left hand, taking hold of the left foot, let the right arm rise up to the heavens, and then coming over, and as you exhale, just gaze down to the earth, inhale, lift the heart up, exhale, down to the earth, and just feel these simple pulsations, these simple waves, roll the heart up, one more, and as you roll the heart up, press down, rise up, yeah, right hand to the front of the mat, left arm along the horizon, lift the left hip, make that huge circle all the way around, and as the left hand comes back around to the front, pull the right knee in, send the right foot out and back, down dog split, and now from here, open the hip up, stay here, or roll the heart open, sending the right foot to the left, as you lengthen and again, if it's there, reaching down towards the earth, coming back over into down dog, and just pause, and feel again the lifting of the heels, the undulation of the spine, just the waves of the breath flowing throughout, so completing through the left cycle, left leg, let it rise up, left knee towards the left wrist, turning the shin on to the earth, begin that fluid movement of the spine, inhale, lifting the heart, exhale, lead with the heart as you come forward, tuck the chin in a rounding inhale, let it rise, and exhale, one more cycle, in breath, let it lift you up, and then as you come down, lowering the third eye, lowering the heart, and just bowing to the earth, and letting yourself just let go, take this moment just to feel, and just breathing in, and as you now walk the hands in, lifting up, sit to the left hip, bringing your left foot to your inner right thigh, extend the right leg out, open the arms out, and then reach out through the right hand, coming down on the inside, take hold of the inner arch, and then let the left arm rise up, reaching to the right foot, and then soften, gaze to the earth, and feel these little ripples through the spine, these waves of breath, and then roll the heart up, exhale as you soften, inhale as you rise, and exhale, now as you roll the heart up, lift the left hand, rise up, left hand to the front, right arm along the horizon, feel that lifting, circle it all the way around, and as it comes around to the front, pull the left knee in, send the left foot out, and back down, dog split, open the hip up, pause, this is your edge, stay there, or keep reaching out through as you roll open, and then shining the heart, bringing it back over, and then lowering, coming down, and then pausing into child's pose, and just take a moment here, and just honoring your practice, honoring that divine flow of life, slowly roll the body up, and as you sit to the side, bring your legs around, making sure the sit bones are grounded, feet are active, lifting the heart, and now letting the arms rise, hinging forward as you fold, inhale, lengthen, feel that little ripple, exhale, fold, once again, lengthen, lead with the heart as you fall, and slowly roll the body up as we come down onto our back, and just pause a moment, bending the knees lightly, brush the backs of the heels, we're going to feel this wave through the spine flowing bridge, so press the heels down, lift the hips, lift the arms, let it rise, and as you exhale, lowering down, this is little waves spiraling up, inhale, feel the lift reaching, exhale, coming down, now your choice, stay with this, or this time as you rise up, hands will come by your ears, press to the crown, and then feel the body lift up, shining your heart, let it all radiate out, and coming down, lowering down, drawing through the center, and letting yourself surrender all the way down, as you let go, as dropping down into the earth, feel the softness of the breath, as you let go, as you let go, so my friends, take a deep inhale, and exhale completely, just notice how the body feels, notice as you feel the flow of life rising and falling, and that sacred current throughout, as you draw the knees in, giving yourself a big hug, and then rolling to the right, and gently pressing yourself up, as you rise, coming up to seated, bringing your hands into the heart center, and just honor your practice, honor this time here today, as we offer together in closing the sound of Aum, Aum, now as you feel the breath rising, Aum, you honor that God, Goddess within, Satguru. Namaste.