Go-to Sequence 2 v.6

Welcome to your practice, let's start at the front of the mat. Bring your feet together, hands to prayer at your heart, and just center here, taking a deep breath in through your nose. Long exhale out your mouth, and do it again, deep breath in. Release it out, reach your arms out and up, interlace your palms, and press your hands up towards the ceiling. Get a long stretch from your feet to your fingers, and then just gently lean over to the right.

Take a full deep breath here, and on your inhale come back up, exhale leaning to the left, take another full deep breath, inhale coming up, exhale reach your arms behind you, take an interlace, lift the heart as you inhale, as you exhale bend the knees and fold forward. Just take a few breaths here, maybe wiggle your feet a little wider apart, bend one knee and the other, dipping the shoulders, letting the head hang, lots of loving space for your neck, and then release your hands down to the floor, bend the knees, slowly ragdoll all the way up to stand, and let your head be the last thing to come up, and here as well a couple shoulder rolls, getting out any kinks in the neck, moving the head around. Hands to prayer at your heart, surya namaskar A, take a deep breath in, arms out and up. As you exhale slowly fold forward, take a halfway lift, inhale, exhale step back to plank, pause there, and just take a few breaths to feel the belly engaged, feel your palms push down to the earth. Maybe close your eyes and feel your body from the inside, and then lower your knees, lower your chest right between your thumbs, ashtavik shasana, opening the heart, and then sliding into cobra, inhale lift the chest, exhale downward facing dog, and just take a couple breaths here to paddle out your feet, again releasing your head and your neck, look forward, walk or light hop front of the mat.

Halfway lift, inhale, reach the heart, exhale forward fold, inhale rise up, reach your arms, exhale prayer to your heart, one breath per movement, inhale reach up, exhale forward fold, inhale halfway lift, exhale step to plank, pause for your inhale, exhale lower knees chest and chin, inhale sliding into cobra, exhale downward facing dog, hold for a couple breaths, from here look forward, walk or light hop front of the mat, take a halfway lift, inhale, exhale fold back in, inhale rise up, reach your arms, exhale prayer to your heart, inhale reach up, exhale forward fold, inhale halfway lift, exhale step to plank, hold for the inhale, this time maybe lower chaturanga or knees, chest, chin, cobra or up dog on the inhale, downward dog on your exhale, feel the quality of your breath, smooth and silky at the back of your throat, let your right leg rise up, bend the knee, open up the hip, deep breath in here, as you exhale need a right tricep, inhale send it up and back, exhale knee to your chest, slowly stepping through, twist the right arm up, big inhale, exhale the right hand down to the floor, lower your back knee, reach your arms up on jannyasana, crescent moon, good for this version, reach your hands behind your head and you can just interlace your hands right at the base of your skull, lean the head slightly back and maybe even lift your gaze up, elbows wide, push into your right foot, take another deep full breath and then reach the arms back up as you inhale, exhale hands to the floor, shift your hips back half split, flex your front toes and for this version maybe take a few undulations, reaching your heart on the inhale, rounding the spine as you exhale, one more inhale and then round back in as you exhale, coming to high crescent lunge, lift the back knee, reach your arms all the way up, good and then again bend your elbows, interlace your hands right at the base of your skull, lift the heart up, lean the head slightly back, keep pushing into the right foot for support, two more breaths, good, reach the arms back up, inhale, exhale hands down to the floor, downward facing dog, inhale coming into vinyasa, shift to plank, exhale lower down, cobra up dog inhale, downward dog exhale, left leg rises up, bend the knee, open the hip, take a deep breath in, exhale knee to left upper arm, inhale send it back, exhale knee to chest, step it through, twist the left arm up, inhale, exhale lower it down, lower your back knee, reach your arms on jannyasana, root through the left foot, elbows wide, bring your hands, interlace the fingers behind the base of your skull and just breathe into the ribs, feel the expansion of your lungs, that lift in the heart, that lift in the throat, reach your arms back up as you inhale, lower the hands down, shift your hips back as you exhale, good and then maybe take a few angulations here again, reaching the heart, inhale, exhale round back in, inhale lengthen heart forward, exhale round back in, coming to high crescent lunge, lift the back knee, reach the arms up, good, land into the left foot again, land into your breath as you bend your elbows, interlace the hands, base of the skull, try to find a little more length here this time from your hips to your ribs, pulling the belly in, good, one more breath, reach your arms back up, inhale, exhale hands to the floor, downward facing dog, on the inhale coming to plank, exhale slowly lower down, cobra or upward dog and then downward facing dog, taking three deep breaths, maybe sigh out your mouth, let something go, maybe move the head around, one more breath, from here lift the right leg up and back, bend the knee, open the hip, deep breath in, exhale knee right tricep, inhale send it back, exhale knee to chest, step it through, inhale warrior two, back heel flat, pause and land and this time for a dance, bring your palms together as you straighten the right leg, inhale, as you exhale press energy away from you and come back to warrior two, inhale straightening right leg, palms together, exhale bend the knee, warrior two, arms out, one more, inhale palms together, exhale back to warrior two, reverse your warrior, lift up through the heart and this time if you want to hold the back of the head, similar to what we did earlier, lean the head back into the hand, lift up through your elbow, one more breath, and then come all the way to extended side angle and this time maybe take a wrap with that left arm behind your back and possibly release your neck and let your head hang towards your right shoulder, couple breaths, come back to reverse warrior for an inhale and straighten out your right leg, exhale all the way to triangle pose, maybe shorten your stance a notch and then option to take that same half wrap left arm behind the back, keep the chest open let the head hang if it feels okay on your neck, like a nice self-massage here breathing into the tissues and then slowly come upright, parallel your feet, arms out to the side, deep breath in, as you exhale hinge forward, wide fold, hands to the floor, let your head nod yes and no here, shoulders away from your ears, moving into skandhasana, come high to the fingertips and bend into the right knee, walk over to the right, bend into the left knee, walk over to the left, one more each side, and then crawl yourself all the way to the front edge of the mat for lizard pose, wiggle the right foot over, this time you might bend your back knee, reach back with the right hand, grab the foot and either stay on your left palm or come down to the left forearm and maybe here as well, let the head just hang like you've got a waterfall cascading down your head, down your hair, flushing everything away, one more breath, gently come up and press back to a half split, just reach the hips back, flex your front toes, a little release here for a breath, good and then bend the front knee, downward facing dog, optional vinyasa, inhaling to plank, exhaling slow lower, cobra wrapped dog, inhale and press it back, downward facing dog, deep breath in, long breath out, left leg rises up, bend the knee, open the head, deep inhale, exhale knee left tricep, inhale send it back, exhale knee to chest, step it through, inhale warrior two, good, land into the warrior, then bring the palms together, straighten front leg, inhale, exhale open back into warrior two, inhale palms together, straighten leg, releasing out as you exhale, one more, palms together, straighten front leg and back out to warrior two, reverse your warrior, option to hold the back of your head with your left hand, lift up through the left elbow, couple more breaths, coming all the way to extended angle maybe with a half wrap, right arm behind your back, possibly reaching for the left thigh, maybe let the head hang, breathe into what you feel, and coming back for a reverse warrior for an inhale, straighten left leg, exhale all the way to triangle, maybe shorten your stance a notch, and maybe take that half wrap, right arm behind the back, let the head relax, left ear towards the left shoulder, good, one more breath, and slowly press all the way up to stand, parallel your feet, hands interlace at the lower back, inhale lift the chest, exhale hinge at your hips and fold, really let the head dangle here, maybe close your eyes, release your hands down to the floor and walk your hands out in front of you for hammock pose, let the heart melt, let the head hang again, one more breath, walk your hands back, crawl yourself to the front edge of the mat for lizard pose, wiggle the left foot over, back knee down, reach back with the left hand as an option this time, and maybe let your head hang, good, one more breath, gently release, shifting back into a half split, flex the front toes, bend the front knee downward facing dog, plant your palms, another vinyasa, inhale rounding into plank, and lower as you exhale, inhale cobra rep dog, press it back downward facing dog, smooth long breaths in and out, from here look forward, walk or light hop front of the mat, halfway lift, inhale, fold as you exhale, rise all the way up on your inhale, reach your arms, exhale prayer to your heart, steady gaze out in front of you, tree pose, left foot down, right foot up, maybe this time you reach your arms out and up, opening your chest, receiving what you need from this day, feeling the solid root in your left foot and letting it lift all the way into your heart space, one more breath, hands to prayer at your heart, gently release your right foot down, root through the right foot, left foot up, tree pose, other side, maybe the arms reach out and up again, couple more breaths, feeling the heart space expand and open, bring your hands back to prayer at your heart, release your left foot, inhale come to chair pose, exhale forward fold, inhale halfway lift, exhale step back to plank pose, take a deep breath in here, as you exhale lower all the way down to your belly, reach your arms behind you, now interlace your hands at your low back, zipper your legs together, draw your shoulders away from your ears and on your inhale lift everything off the floor, variation of shalabhasana, lifting up through the heart, the gaze is slightly forward and down, the back of your neck is long, one more inhale, slowly lower back down as you exhale turn one cheek to the mat and just pause, bring your chin back to the mat, once more interlace your hands with the other pinky on top, inhale lift everything up off the floor, maybe lift a little bit higher, press down through your pubic bone, your pelvis, pull the belly in for a little support, couple more breaths, strong legs, gently lower yourself down and turn the other cheek to the mat, bring your hands right by your ribs, slowly press on to hands and knees, take a couple cats and cows, moving your spine forward and back. Walk yourself all the way up onto your knees, your hands are going to come right into your hips moving into ustrasana camel pose, in this variation we're going to do a little bit of a camel dance, your right arm is going to sweep all the way up and reach back for your right heel, it doesn't have to touch but then reach it back up and all the way back to your right thigh and do the left arm, reach it up, all the way back towards your left heel and then reach it back up and back to the left thigh, do it one more time on each side, inhaling and exhaling, inhaling keep the belly engaged, exhaling, take a little pause, sit on your heels, let's do it one more time, come up, two times each side, inhale, reach the arm back, right arm back and then back up, left arm up and back and then back and just following your own breath pattern here, really feeling some fluidity in your shoulders and your arms and your chest and then come all the way to child's pose and just stretch your arms all the way back towards your toes, let your forehead melt down and maybe move the head side to side and walk your hands forward and come into downward facing dog, from here take the right leg up and the knee open the hip and come to your single pigeon, right knee behind the right wrist, flex your right foot, come high to the fingertips for a moment, lift the heart, inhale, as you exhale slowly lower down any amounts and you have the block nearby if you want to place it under your right thigh and sometimes a nice variation is to just hold your head with your hands and just let the neck release and just feel each breath massaging the tissues, the sticky spots, give yourself permission to surrender and let go and very softly come up back to a down dog, shake out your right leg, left leg will rise up and the knee open up the hip and then coming into the pigeon on the other side, puff up your chest, slowly come down and once again maybe just hold your head, hold yourself, giving yourself permission to completely release, completely soften, one more full deep breath and come up slowly back to downward facing dog and shake out your left leg a little, walk your feet to the center of the mat, cross the ankle, sit down, extend your legs out in front of you for dandasana, staff pose, lift up through the heart, from here we'll move into navasana, a little bit of core work, you can hold behind your knees for this variation, lift your heels up or reach your arms forward, just about five breaths, lifting through the heart, pulling your belly in, maybe smile, and then tabletop feet to the floor, hands back, lift the hips up, take an inhale, exhale, hips back to the floor, once more, navasana, maybe grabbing behind the knees again or arms reach, maybe even close your eyes and just feel your body from the inside here, a few more breaths, and then gently release and go ahead and lower all the way onto your back and once you come onto your back, place your feet just under your knees, heels to the floor, push down, bridge pose, arms right alongside the body, lift up, just a few breaths, maybe wiggle the shoulders together and interlace the hands, open up your heart, and then gently lower down, grab your block, place it at the lower or middle level just under your hips, under your sacrum bone, and then take your legs straight up on the block, feel a lot of support, and this variation too, you can wiggle the shoulders a little closer and possibly find your fingers, reaching them away from your shoulders, feeling the heart nice and puffed up towards your chin, and then slowly release, feet down to the floor first, slowly release, feet down to the floor first, slide the block out from under you, lower slowly down, Supta Baddha Konasana, soles of the feet together, arms splayed out, just a few breaths here into the hips, and then bring your knees together and just shift your hips over to the left side, let your knees fall to the right for a few breaths, arms out to the side, and then come back through center, hips shifted over to the right as the knees lower to the left, let this be a final release, come back to center and just lay your legs out, even out the hips, Shavasana, arms right alongside the body, palms up, shoulders wiggle down away from your ears and just let everything settle, and as you lie here, imagine yourself being held by the earth, supported, completely letting go. Okay, perfect. When you're next inhaled, take a really full breath in through the nose and sigh out your mouth and start to gently move your fingers and toes and bend your knees and either roll to the right or rock yourself up and come to a comfortable seated position. Bring your hands to your heart in prayer, close your eyes, bow your chin down as a gesture of gratitude.

Thank you. Bye.