Strong, Steady, and Balanced Flow

So namaste, namaskaram. So welcome to the Power Hours. We're going to begin with the feet nicely open, a little bit wider than hip distance. So you can feel the soles of the feet really grounded down into the earth. And if it helps, lift all 10 toes and then just let them softly come down.

You can feel there's a gentle sort of sway in the body, a natural sort of rhythm. And then just allow the arms to relax by your side. Let the eyes soften. As you inhale, feel the arms lift up out to the side, rising to the heavens. Feel as you reach up towards the sun, allowing the palms to come together, just drawing down through the center line.

Just continue with this. Inhale, let the arms sweep out to the side, rising as the hands draw down to the center. Feel that internal gaze awaken as the eyes soften deeper within. Just coming together here in this opening, moving meditation, we enter into the flow, the flow of our breath, feeling that flow of the divine current, that greed, pranashakti. Just letting yourself in these moments here. As you draw heaven down, feeling that radiance from above, pouring down through the body to the earth, inhale and exhaling completely.

We just take this time in these moments here, coming together, coming together here in the flow of our breath, the flow of our body, the flow of that divine oneness of life, that here that unites us and drawing you closer to the one, to the source, whatever that is for you. Each cycle as you draw down, feel from above, pouring within. So as we're here together in the flow, we're going to offer out the sound of Aum. So feel the arms rising, Aum. Just pausing here a moment, hands at the heart center, just setting an intention, your mantra, what it is through your practice today that is awakening within us, as the eyes just softly open.

And then stepping to the top of the mat, coming to Tadasana, big toes mount together, heels just slightly apart, let the arms release, inhale, sweep out, rising up. And as you exhale, forward fold, coming down Uttanasana, inhale, let the spine lengthen halfway and as you exhale, forward fold, sweep out to the side, feel it rise, inhale, lifting up. As you exhale, forward fold, coming down Uttanasana, inhale, lift up halfway, lengthen, flat back and exhale as you fold, inhale, sweep out, rising, gazing up, exhale as you fold, coming down to the earth, inhale, let the spine lengthen halfway, flat back, planting your hands, float back or step back, moving through Chaturanga, rising up dog or cobra and then drawing it back into down dog. Take a moment, breathing here, press the earth away, feel the hands hasta bandha as it connects down into the earth. Take a deep inhale and then exhale, let it go, let your down dog just soften, so as the feet come together, right leg, inhale, let it rise out and back behind you.

As you exhale, coiling in, step the right foot forward between your hands and feel that activation from the left thigh out to the crown of the head, let the hands move wide coming off the mat. Keep the right foot flexed as you allow the right knee to drop off to the side and as you bend the elbows, exhale, turn your gaze to the left as if you were listening to the earth, inhale, pressing up, changing direction, exhale, gazing to the right. Allow the elbows to bend, keeping the back thigh lifted and active, inhale, press up, gaze out in front, looking into the distance, exhale, elbows bend. As you're pressing back up, resetting the hands, step your right foot back into plank and then knees down, straight legs, chaturanga half or full, letting the heart rise, cobra or up dog, lifting up out of the earth and then drawing it back into down dog, breathing here and just feel that moment as you come into your down dog, the body resetting, so feet together, left leg inhale, let it rise out and back, as you exhale, lower stepping the left foot forward between your hands, grounding the left foot, hands moving wide, keeping the right thigh active, so drawing the thigh muscle to the bone, left knee off to the side as the elbows bend, turning your gaze to the left, breathing down into the left hip, inhale, pressing up, gazing to the right, exhale, elbows bend, inhale, pressing up as the elbows bend, aligning, elbows over wrist, gazing out in front and then pressing up, resetting, step your left foot back into plank, knees down or straight legs, chaturanga, let the heart rise up dog or cobra and then drawing it back into down dog, let's take a moment just breathing here, inhale through the nose, feel that rounding of the back and as you exhale sink a little deeper, getting deep into your down dog, letting the body just surrender, inhale and exhale. As you gaze forward soften the knees, float or step to the top of the mat, inhale lengthening, exhale and full, sweep out, inhale, rising up and drawing the hands down to the heart and just pause a moment, breathing in, notice how the body beginning to shift to awaken, to feel that rising from within, let the arms release, inhale, rising up, same action and as you exhale draw heaven down as you fold, inhale halfway, plant your hands, float or step back, chaturanga, inhale up dog or cobra and then drawing it back into down dog.

Breathing here, so we're going to come into our namaskar, the first round going to take it a little bit easier, working with high lunge, second round we're going to work into Virabhadrasana one, warrior one, so if you need to stay with high lunge, stay with high lunge, if you want to activate a little bit more fire then come into Viral one, so feet together, right leg, inhale let it rise, we'll all be together on the first round, exhale set the right foot forward, keep the back heel lifted, sweep out, rising coming up, gazing to the heavens and exhale down to the earth, step back into plank, chaturanga half or full, rising up dog or cobra and then drawing it back into down dog. Feet together, left leg inhale let it rise, coiling and step the left foot forward, right heel stays lifted, first cycle, arms out to the side let it rise up, so lift high but stay rooted, exhale down to the earth, stepping back into plank, chaturanga with knees down or straight legs, rising up dog or cobra and drawing it back into down dog, so second cycle same thing or we'll take it a little bit deeper, so feet together, right leg, inhale as you rise, coiling in, right foot steps forward, now either heel lifted or ground the left heel with a slight angle, sweep out, rising, lifting up, exhaling down to the earth, stepping back into plank, chaturanga half or full, moving through your vinyasa, up dog or cobra drawing it back into down dog, feet together, left leg inhale let it rise, exhale coiling in, step forward, either the back heel lifted or grounding, sweep out, rise up, so root down to lift, exhale down to the earth, stepping back and flowing through your vinyasa, rising and shining the heart and then drawing it back into down dog, so one more cycle, feet together, right leg inhale, exhale either high lunge or virile one, inhale lift up high, exhale down, stepping back, feel that danda, so lengthen out and exhale chaturanga, inhale up dog or cobra and then drawing it back into down dog, feet together, left leg inhale, as you step, virile one or high lunge, easy or a little bit more fire, so virile activating from the soles of the feet and then heaven down to earth, stepping back and flowing through, rising, lifting high and then drawing it back into down dog, take a moment, breathe in here, feel the body just surrender letting go, each breath allows you to soften, each breath allowing to surrender, so as you gaze forward, float or step the feet to the top of the mat, inhale as you lengthen and exhale as you fold, bend the knees, sweep out, rise come up, ukatasana and then reach your arms out, lift all ten toes and then sitting towards your heels, keeping the heels rooted down and then lower, and then take hold back to the thighs, lifting the heart up, lengthening here, so coming in navasana, so keeping that length through the spine, not collapsing in the lower back, activate from the core, rising up and then taking the arms out, keeping the heart lifted as you extend out through the balls of the feet, lower the body down, breathing here, now bringing the right knee in, taking the right shin across the body and then just cradle that right foot in, taking your right hand behind your head and just support the neck, so the neck is long, keeping the left foot active and now without letting the head drop down, inhale lift the heart, exhale back, inhale lifting and exhaling, inhale to rise, yes and exhale, keep the left leg active, lift up through the center and soften, now lift up, stay up, extend the right leg out, let the body reach forward, hover, hover, draw the navel down and lift back up, navasana, from here again take it down, arda navasana, draw the left knee and pull from the center, left foot comes across and then just holding that left foot, left knee in, keep the right leg active, so press through the ball of the foot and then take your left hand behind your head, support the neck, so there's no neck pressure here and then lift the heart up and then soften, lifting the heart up and soften and lifting, soften back, feel that rise, yes heart to the shin and back and then lifting up, pause, stay here, press out, send the left foot out to meet the right and then feel yourself rising, navasana, take a moment breathing here and then let the feet come down, take hold of the tops of the knees and then just draw the heart through, ah smile at the heaven and then tuck the chin in around the spine, rolling back and again lift the heart, gazing up, ah open the front of the body and then rounding, soften back, one more time, lifting high and soften and then as you come back up center, take hold backs of the thighs, draw the feet up and then lifting up, yes breathing here, so one more cycle and we're going to change it up just a little, so building on to the same thing that we've already begun now, taking it through the side body, so we'll feel that activation, right, so arms coming out, navasana, lower the body down, arda navasana, right knee drawing in through the center, right foot coming across and then cradle that right foot in, keeping the neck long, so no tension through the neck, right hand comes behind your head and now as you lift up take your right elbow over to the right foot, yep move across, yay and then back center, bring it up across, yes and then center, three more bring it across, press out, pull in and center, try not to let the elbow come in but move through the side body and across, last time take it across and then center, taking the right leg out, legs active, gather from the center to lift up, yeah alright and then left side, here we go, coming on down, press the feet away, active, feel that danda, that long line of energy and then pull from the belly, left knee comes in, foot coming across, right, so use your right hand, help support the left leg and then take your left hand behind your head so the neck is free, now take your left elbow across to the right and then back center, left elbow goes across, so you lift up and then extend across the body, so try not to use the hand but use the side lats, use the side body to really move through this, so keeping the right leg active and coming center, one more time, take it across and then center, left leg extends out, feel the body rising, coming up and then feet come down, hold the tops of the knees, lift the heart and then tuck the chin in around the spine, rolling back and again, two more, so just feeling that wave of the spine, the heart lifting and then the spine rounding, last time and then soften, so as you come back center, lifting up, hug the knees in, we're gonna rock back and then rise to ukhatasana, so you might need a few rocks, so rock back, plant the feet, sweep in and rise up, ukhatasana, lifting up, lengthen, active through the soles of the feet, through padabandha, inhale and exhale as you fold, uttanasana, inhale halfway and exhale, two more, then the knees sweep out, rise up, ukhatasana and exhale as you draw down, forward fold, inhale halfway, so letting the rhythm of the breath guide you, exhale fold, bend the knees, rise up, ukhatasana and drawing down as you fold, inhaling halfway, float or step back, flowing through your vinyasa, chaturanga, up dog or cobra and then drawing it back into down dog, take a moment breathing here, so letting yourself just pause a moment, notice how we've shifted, feel that fire starting to awaken, the breath deepen, the body letting go, so feet together right leg, inhale let it rise, exhale, coiling in, step the right foot forward, now ground in the back heel, slight angle, vira one foot pattern, letting yourself rise up, taking vira one, let the arms open out wide, bring the right arm on the bottom, left arm on top, wrap, take eagle arms and as you draw the elbows up and back, feel that lifting out, pull into the body, lean slightly forward, lift your back heel, gaze out in front and now feel that long line from the left heel to the crown as you rise up into vira three, from your vira three lift the body up, pull the left knee in, take your left foot wrap it around the right, then that right knee coming in garudasana, now from here lifting back up, keep the arms interlaced, send the left foot back into vira three and as you softly step it back, high lunge, back heel lifted, arms lift up, circle them around, bringing it down to the earth and as you pause lower the left knee, straighten the right leg, flex the right foot and then bowing over arda hanuman, inhale, feel that little ripple as you lengthen and exhale as you fall, one more cycle in breath and now surrender, as you come back forward into your lunge, step back into plank and then your vinyasa or skip it, so either hold plank and breathe or lower chaturanga half or full, up dog or cobra and then drawing back into down dog, breathing here, feel the right side, just awaken the solar at fire within us, so feet together, left leg inhale, let it rise, exhale as you coil in and step, back heel grounds, inhale, rising vira one and then arms open out, left arm on the bottom, right arm on top, wrap the elbows, draw the elbows up and back and then pull into the body, lift your back heel, lean slightly forward, so you'll feel that line from the right heel to the crown and as you press back, spring up, rising into vira three, keep those arms interlaced, lift the body, draw the right knee in and then take the right foot, wrap it around the left, bend the left knee, coming in garudasana, now as you press down, feel yourself lift up, pull the knee in, send the right foot back, hover into vira three and then softly step it back, let the arms lift up, uncross, high crescent, take it down to the earth, lower the right knee and as you straighten the left leg, flex the left foot and bow over arda hanuman, feel that little ripple as you lengthen and then lead with the heart as you fall, one more inhale, let it lengthen and exhale, as you come back forward to your lunge, step back to plank, hover here and then either skip or take the vinyasa chaturanga half or full, rise into up dog or cobra and then drawing it back into down dog and just breathe, inhaling and exhale, inhale, big deep breath, inhale and exhale, letting go, one more time, breathe in here, let it out, gazing forward, float or step the feet to the top of the mat, feel the spine as it lengthens and exhale, fold and now bend the knees, sweep it out, rise up, and now drawing your hands into the heart and just pause, so we're going to set up in for galavasana, we're going to start right here working with this ukatasana, so as you balance on the left foot, pull the right knee in and then take your right foot across, resting your ankle onto the left thigh and then breathe and now sit a little deeper, sending the left hip back and you feel the body coming slightly forward, keep that right foot flexed so it creates a hook and then if you like, fold over the right shin, hooking the right foot onto the left arm, hands coming down to the earth, breathing here, this might be your edge or leaning forward, create a ledge with that right shin and draw the left foot out and maybe you stay here or eventually lifting and extend the leg, pull the knee back in, left foot comes down, hands to the heart and maybe you just stay here the whole time just breathing or you felt that moment of flying and then we'll all rise up and exhale as we fall, inhale halfway flat back and exhale as you fall, then the knees sweep out, rise up ukatasana as you draw down to the heart and just pause, so feel that activation through the soles of the feet and as you press the right foot down, bring the left foot up, flexing the left foot, left ankle resting onto the right thigh, just above the knee here, so as you sit a little deeper, send the hips back so you'll get that nice release for the hip at strengthening through the legs, pause here, maybe this is it or lean forward hooking the left foot onto the right arm, so stay here or bring your hands down and this might be it right, you can also bend the knee a little, open the hips strengthening the leg or lean forward, create that ledge, pull the right knee in, maybe you stay here or working to extend, foot comes back in, coming down, hands to the heart, we all meet together and then rise up, lifting high and exhale full, so as you inhale, feel the spine lengthen halfway and exhale full, sweep out inhale, let it rising up and then trace the midline forward fold coming all the way down uttanasana, so beginning the second wave inhale lengthen halfway, floating chaturanga half or full, rising up dog or cobra and then drawing it back into down dog, so feet together, right leg, second wave, inhale as it rises, draw the right knee in towards the right wrist and now turn the right shin onto the earth, so we're not going to hang out, so the hips are already feeling that warmed up, so just flowing pigeon, inhale lifting the heart, exhale lead with the heart coming down, so pigeon shares in that galavasana that we just experienced right, inhale feel that rising just like a wave lifting up and then from heaven to the earth flowing down, one more cycle in breath, feel as it rises and exhaling to the earth, so as you come rising up plant the hands, curl the left toes under, send the right foot out and back, down dog split and now step the right foot forward between your hands, this time keep that back heel lifted, sweep out, let it rise up high crescent and as the hands draw into the heart now taking that left elbow across to the right side into this twist, so keep the back leg nice and active, press the earth away lengthening out and then gaze down over that right foot, find a line right in line with the little right toe, so as you start to lean forward lifting the left leg, take your left hand to that spot upon the earth and staying in the twist let the right arm rise up, breathing here, as you extend breathing lengthen pull the left knee in, hands coming back to the heart center, lift the left leg up and then like that galavasana flex and place the left ankle onto the knees, so just one cycle, arm sweep out, bend that right knee lift up and as you exhale drawing down, now leaning forward pull the left knee in, send the left foot back via three and from here softly step it back high crescent rising and exhale down to the earth and now bring your left knee behind the right ankle pause and then sitting down for seated twists, so right foot to the outside of the left thigh, take your left arm around the right knee and then send the right arm straight up lifting high cartwheel the right arm back behind you, press into the earth, take the left arm lifting up lengthen the side and then bring your left elbow across the right knee, inhale as you lengthen and exhaling as you twist, just wringing it out, so bringing the gaze forward inhale and exhaling inhale gazing and then look into the back exhale as you come back center take a little counter twist press it and lengthen now coming forward we're going to step back into our lunge so coiling in lean forward pull the left knee in send the left foot back and then step the right foot back move through your vinyasa chaturanga half or full rising up dog or cobra and then drawing it back into down dog take a moment reset let yourself soften letting yourself go so feet together left side second wave left leg inhale let it rise exhale set the left foot forward sweep the arms out back heel lifted rise up high crescent and drawing down to the center taking your right elbow across the left thigh and then lengthen so you'll feel that activation from the right heel out to the crown not just collapsing press away and then gaze down towards your left foot find a line outside of the little toe of the left foot straight out in front of you as you start to lean forward take your right hand to that spot keep that right leg active and then extend the left arm up revolved half moon press away and now as you pull the right knee in draw the hands into the heart take that right ankle place it across the left thigh and then bend the left knee and just pause so now let the arms feel that motion inhale rise up drawing down hands to the heart sitting paper pull the right knee in coil into the belly send the right foot back vera three soften the left knee step it back rising up high crescent and exhale down to the earth and from here pull into the center pull the right knee in right knee comes to the outside of the left foot and we sit all the way down take your right arm around the left knee lengthen the spine take the left arm rising up and then cartwheel it back behind you right and as you press in lengthen the spine inhale the right arm up exhale take the right elbow across and now finding the breath inhale exhale deeper so you can bring just the gaze inhale forward and then exhale gazing to the back inhale feel that length as you turn the gaze forward and exhaling as you come back center take a slight turn to the right keep the spine lifted just to neutralize it and as you come back forward plant the hands lean forward so coil into the belly draw the right knee in send the right foot back lower the right toes step the left foot back your vinyasa and then we'll all meet back into down dog and just pause in here take a deep inhale through the nose open the mouth and this time you walk the feet in halfway slowly roll the body all the way up and then so using the mat as support turning to the center inhale lift up and as you exhale forward fold down through the center line you know inhale halfway and then exhale fold now bend the knees sweep out rise up look at us so you'll see we'll need the mat as we twist right so drawing the hands down to the center lift the left foot up and placing the ankle across the right thigh and pause this is it right breathing here and maybe this is your edge some of you are going to add so do we work on that core part by taking the elbow across so starting there maybe you take your left elbow across into the left foot and you pause now some will stay here some of you will hands will come down keep that twist lean to the right side and extend yay and then pull back in coming back through the center rising up and forward fold so inhale lengthening halfway exhale and fold bend the knees sweep it up rise up and then drawing the hands into the heart so press down and feel that right knee draw up ankle comes across and then pause and feel free stay here maybe today just working on your balance right feel that left foot ground some of you are going to stay here or taking the right elbow across and then stay here or hands come down leaning to the side and extend yeah pull back in rising up yay and folding forward so here interlace the fingers behind your back take your arms up and over and just let the shoulders release let the head go take a big inhale and ah hands releasing down to the earth inhale lengthen and exhaling and as you turn back towards the front of the mat just take your time walk your feet back into down dog so feet together right leg inhale feel as it rises draw the right knee forward towards the right wrist turn the right shin onto the earth ah and then as you walk the hands press and lift in the heart bring the heart forward lowering yourself down and just pausing here just take a moment as you rest just allow the breath to soften letting yourself let go slowing down from your day slowing down even from the practice breathe in here so gently walk the hands in feel the body rising as you sit to the right hip and bring your right shin out a little further so that it's parallel to the front edge and then bring the left leg around stacking the left shin on top of the right so press down feet flex lengthen lift the heart here and then bring the heart forward and just pause so as you're sending the hips back your length in the spine heart is guiding you forward and then maybe you stay there or the hands start to walk out stay here maybe you continue to lead with the heart as you melt over and double pitch in here the eyes close a moment breathing in in letting yourself soften let yourself witness notice how the body feels and as you gently now roll the body up hugging that right shin and then just left shin excuse me lifting the right knee plant the right foot and just press in so a little bit more for that piriformis getting a little bit deeper into the hip and then as you're releasing crossing the ankles roll forward onto the hands and knees and just stepping back into down dog so feet together left leg inhale let it rise and draw the left knee towards the left wrist coiling in and then lowering the left shin down onto the earth walk the hands in releasing the back foot letting go and as you lead with the heart coming forward coming down to the earth and just surrender let the breath soften notice how maybe the left hip feels to the right tuning into the body tuning into the breath and allowing yourself just to be allow just to surrender letting go and as the body fidgets or the mind wants to come out just stay a minute longer just stay a few more breaths breathing here let yourself just witness this moment here together as you gently now rising coming up now sitting to the left hip let the left shin move out so parallel to the front edge of the mat right shin comes out and as you stack the right shin on top and just readjust the sit bones lengthen lifting the heart feet or flex so we felt that same action throughout and then bring your heart forward send the hips back and as you guide the heart forward walking the hands out breathing here lengthen the spine feel the inhale and then hinge from the hips folding over let the eyes close you can keep that length of the neck if you feel without compression you can let the head bow a little deeper letting yourself go and then gently roll the body up so again the right shin comes up and as you lift the bottom left and lean back right plant the left foot and then hands press in and you just get a little bit deeper opening right for the piriformis to the right hip now and as you rock a little you can massage it right just feeling it release right just feeling it release now this time as you lean back extend the legs out make sure the sit bones are grounded feet are flex now for pashimottanasana forward fold so inhale lifting high hinging forward and now take hold legs ankles toes lengthen the spine draw the heart forward long through the neck and then lead with the heart and then feel that little ripple draw the heart forward lengthen fold a little deeper and just let the breath each ripple take you deeper deeper within as you gently now roll the body up take your time as you draw the knees in you can roll down i'm going to switch rolling down onto my back so as you roll down just surrender and take a moment as you pause down onto the earth bend the knees plant the feet and just lightly brush the back to your heels so you can feel them not grabbing and then press down to the earth lifting the hips up and then rolling onto the shoulders inhalation fingers under your back pressing up now bringing your hands to your waist supporting the side so palms are working underneath fingertips alongside and then take the right leg extend it up and then just like in pigeon so we'll get this release for the hip right ankle goes across the left thigh and as you support lift the hips and just let the right knee release release and then taking the right leg extend it back up lower the right foot down press lift reset and taking the left leg extend it up left ankle coming across foot flex support the hips but then just let the left knee drop off to the side and as you're lifting extend back up take the left foot down by the right lifting the hips release the hands in a lace the fingers and then rolling down vertebrae by vertebrae take a moment as you pause and just soften down to the earth so we're going to add an inversion here at the end so coming in for shoulder stand today so as you hug the knees into your body gently begin to rock up and down on the spine gaining a little momentum and as you rock take your legs over your head into halasana now rolling onto the shoulders inhalase your fingers behind your back it's like when we're in bridge so you can get that balance onto your shoulders then bringing your hands to your back supporting the spine and then taking one leg up and then the next press out through the balls of the feet rising for shoulder stand you can keep your gaze on your toes or if you like allow the eyes to close and just let yourself breathing here here take a moment and just feel the effects of the legs over the heart extending to the heavens and now gently taking your legs back down over your head coming back in halasana arms extending out softly roll the body out vertebrae by vertebrae bring the arms alongside the body nice and tight hands can be slightly underneath the hips and as the elbows press in lift the heart open the throat and rest back onto the crown for fish and open your eyes open the mouth stick out your tongue let it go ah and then slowly rolling down and surrendering onto the earth is taking these moments here just for you as you close the eyes allowing yourself to surrender down as you feel the earth rising just to meet the body to cradle you to support you that each breath soften allowing the practice to begin to dissolve letting go nothing left to cling to hold on to allowing yourself just to be you Thank you. Thank you. Thank you. Thank you.

Thank you. Thank you. Take a deep inhale. Exhale completely. Gently feel the body starting to awaken.

Gently roll in your head right and left. And as you draw your knees now into your chest, making a pillow with the right arm as you roll off to your right. And feel this moment here as the body awakens. Pressing down into the earth, feel yourself rising as we come up to seated. Take a moment as you pause.

These moments here are just for you. As we return back to that opening flow, feel the arms to the side, rising to the sun, lifting as an offering. And as the hands draw down through the center line, feel that radiance from above just pouring down. Sweeping out, inhale, let it rise. Feel Heaven raining down over you today, like that radiance of the sun.

Inhale, lifting as we offer together now the sound of Aum and closing. Aum As you honor that God, Goddess within Satguru. Namaste.