Go-to Sequence 2 v.7

Welcome everyone. Please meet me at the top of the mat, feet together or hips distance, hands to prayer at the heart. Big inhale through the nose. Let it all go with the exhale out the mouth. Inhale, reach your arms out and up. Interlace the fingers and exhale, ease the upper body to the right. Stay for your inhale. With your exhale, ease all the way over to the left. Stay for your inhale. Exhale, simply draw it back to center and reach the hands behind the back, interlacing the fingers. Inhale, let the heart rise. Exhale, take a deep bend in the knees and bow forward. Ease the arms up and over. Send your breath and your awareness into your shoulders. Three, let it go. Two. Stay in your fold. Exhale, release the hands down to the earth. Keep that bend in the knees. Inhale, roll the body all the way to stand and exhale, soften the shoulders down the back. Feet together, hands home to the heart. Surya, Namaskara A. Inhale, reach out and up. Strong center flat back. Exhale to bow forward. Inhale, lengthen halfway. Exhale, step into plank pose and hold, engaging the whole body, finding your strength, building heat and energy. Stay for your inhale. Exhale, lower the knees. Come all the way down, easing into it. Inhale to cobra at your own edge and then exhale, release and take it all the way back to downward facing dog. Pedal out the feet, shift the hips, saw through the neck, whatever you need for this first dog of the practice. One more breath. And then with your exhale, bending the knees, step forward. Inhale, halfway. Exhale, bow and fold. Strong center flat back. Inhale to rise, reaching beyond the physical body, extending out the fingertips. Exhale, hands home to the heart. Again, inhaling. Exhaling to bow. Inhale, halfway, long spine. Rooting the hands, hop or step back into plank pose and exhale. Stay with knees or chaturanga dandasana. Inhale, stay with cobra or up dog and exhale all the way back, downward facing dog. Just a breath or two, continuing to open through the back body and continuing to deepen in to your own experience of your body, your breath in this moment. Bottom of the exhale, bend the knees, hop or step forward. Inhale to lengthen halfway. Exhale, bow and fold. Rising on the inhale, flat back. Exhale, hands to the heart. Once again, inhale, reach out and up. Exhale, bow out and down. Inhale, halfway, shine through the heart. Root the hands, hop or step back. Exhale, knees or chaturanga. Inhale, cobra or up dog. Exhale, take it back, down dog. One or two breaths here. With your inhale, reach the right leg to the sky. With the exhale, open the hip, bending the knee. Inhale, reach it back up and exhale. Take that knee outside of your right elbow.

Lift the center. Inhale, go back up and exhale, draw the knee to the nose and then step the foot between the hands. Root your left hand and inhale, reach the right arm up to the sky. Simple twist. Stay for a big inhale, heart wide open. Exhale, release, hand to the earth, lower the back knee. Simple low lunge, hands to the front thigh. Guide the hips forward. Let the heart rise. Feel free to stay right here or inhale, reach the arms up and with your exhale, take the hands behind the back and interlace the fingers. Wide open heart, invite the back bend. Inhale and then exhale, simply release, hands to the earth, hips pull straight back for Aradhana Manasana. Inhale, extend through your heart and exhale, fold, take one breath. And then inhaling, coming forward, exhale, tuck the back toes, lift the back knee, grounding through your feet. Inhale, rise into high lunge, Crescent Pose. And with your exhale, gently hold the left wrist and ease up and over towards the right, creating space in the left side body all the way down into left hip flexors. Inhale, directly up, reach and exhale, release, hands to the earth, step into plank, knees or chaturanga. Inhale, cobra, up dog. And exhale, go back, down dog. Inhale, left leg to the sky. Exhale, opening the hip, bending the knee. Inhale, back up. Exhale, knee outside of the left elbow, belly to spine. Rise on the inhale. Exhale, knee to nose and then step, left foot forward, root the right hand. Inhale, reach left arm up, simple twist, wide open heart, big inhale. Exhale, release, left hand down, lower the back knee and simple low lunge, hands to the front thigh, ease the hips forward. And then again, feel free to stay here or inhale, reach the arms. Exhale, reach it back, interlace and open through the heart. Offer it up, big inhale. Exhale, just let it go, hands down, draw the hips back for aradhana manasana. Inhale, reach through the spine and exhale, release, one breath. And then inhale, come forward, bend the front knee. Exhale, tuck the back toes, lift that knee, foundation strong. Inhale, rise, high lunge, crescent. Take the right wrist and left hand and exhale, ease up and over to the left, moving the breath down through the side body, deep into low waist and hip flexors. And then inhale, reach straight up. And with your exhale, release, hands to the earth, step back into plank, lower knees or chaturanga. Inhale, lift the heart, cobra, up dog. And exhale, go back, downward facing dog. Take a couple breaths here, home to your center, back to your source. With an exhale, right leg to the sky. Exhale, open the hip and the knee. Inhale, reach it back up and again, exhale, knee outside, right elbow. Inhale, float it back to the sky. Exhale, knee to nose and then step it through, spin the back heel down. The left arm opens you, inhale, warrior two. Exhale, just sit down into it and then into the flow. Inhale, lengthen the legs, reach the arms. Exhale, sit down. Inhale, reach up. Exhale, bend the knee, extend the arms. Once again, inhale, reach and exhale, open. On the inhale, reverse your warrior, float it back. On the exhale, come into side angle, forearm to thigh or hand to earth. Just touching in. Inhale, back to warrior two. Exhale, reverse your warrior again and from here, inhale, lengthen the right leg, ground on the exhale, reaching out. Inhale, float it up and exhale, extend out and down into triangle. Place the right hand wherever it serves, reach the left arm up. Stay for a big inhale and as you exhale, if you'd like, wrap left arm behind the back, finding the hip crease or the sacrum and just ease right ear to right shoulder. A couple breaths here, opening through the neck. If you've bound the arm, reach it back to the sky, press through the feet, inhale, float the body back up. Exhale, turn the feet to parallel, hands to the hips, drop down through the tailbone. Inhale, lift through that center line and exhale, fold. Hands to the earth about shoulder width, prasarita, padasana, A. Lengthen, inhale, deepen the fold, exhale. Just a couple breaths, tip the weight into the front of the feet. Then inhale, lengthen about halfway up, turn the toes out, heels in, exhale, bend the left knee for skandhasana. Just come as deep into it as feels best, mindful of the knees. Stay for a moment. On your next inhale, back to center and on your exhale, ease to the right. Again, just as far as feels. Good. Bathing the body with awareness, compassion, kindness. Inhale, back to center and with your exhale, let's just pivot to the right. Keep the hands inside of the front knee, release the back knee down for pigeon. Take any expression of the pose. Hands are forearms, knee in or out. Maybe the bind. Breathing for two. And then inhale, exhale, release. If you have that foot, inhale, draw it back up. Hands either side of the front foot, exhale, draw the hips back, revisiting aradhana manasana. Heart shines out, inhale, and deepen, exhale. Then inhale to come forward and exhale, step directly back into plank. Optional vinyasa, knees are chaturanga. Cobra up dog, inhale. Take it back, exhale. Left leg to the sky, inhaling. Open the hip, bend the knee, exhaling. Inhale to reach and exhale, knee outside, left elbow. Rise on the inhale. Knee to nose, step it through, exhale. Root the back heel, right arm opens you. Inhale, warrior two. Exhale, sink sit bones to the earth. Inhale, legs lengthen, arms rise. Exhale, bend the knee, reach the arms out. Again, inhale, reach.

Exhale, bend. Last one. Inhale, rise. Exhale, bend. Inhale, reverse your warrior. With your exhale, come directly into side angle, form to thigh or hand to earth, touching and just taste the pose. And then inhale back to your warrior two. Exhale, reverse again. Inhale, lengthen the left leg. Keep it strong. Stay for the inhale, expand. And with the exhale, coming all the way forward and down into triangle pose. And once you're rooted, keep this. Or with your exhale, wrap right arm behind the back, finding sacrum or hip crease and ease left ear to left shoulder. Just a moment. Letting that right side of the neck release. And then if you've bound the arm, reach it back to the sky. Press through the feet. Inhale, rise again. And then exhale, feet parallel. Hands clasped behind the back. Press straight to C. Inhale, lift the heart. Exhale, fold. Ease arms up and over. Surrendering into it. Letting the body yield and open. With your exhale, hands to the earth. Inhale to lengthen. And exhale, walk the arms out for hammock, heart dissolving to the earth. Back of the heart melting through and down. Inhale, walk the hands back in. And exhale, turn to the front of the mat for lizard, second side. Stay on the hands or come down to forearms and elbows. Keep this or let the left hand go back for the right foot. Whatever expression of the pose you're in, enjoy it. Melt into it. One more breath. And then unwinding. Rise on the inhale. Hands either side of front foot. Exhale, pull the hips back. Inhale, lengthen the spine. And exhale, release. Arda Hanumanasana. Inhale, come forward again. And exhale, tuck back toes. Lift the knees, step to plank. And lower knees are chaturanga. Inhale, lift the heart. Exhale, back. Down dog. The bottom of your next exhale, take a soft bend in the knees. Hop or step back to the front of the mat.

As you arrive, inhale, halfway. Exhale, fold. Strong center, flat back. Inhale, rise. And again, reach it out. Expand beyond the body. And exhale, hands home to the heart, standing tall. Samastitihi. Let's move into the balance. Ground the right foot, take your left foot into tree pose. Hands to prayer or reach the arms out and up. You might choose to stay here or rest. Left forearm to thigh and extend. Right arm up and over, revisiting that side stretch. Give it a moment. And then we'll come to center. Inhale, both arms up. Strong center line. Exhale, let it just float back to the earth. Grounding through the left foot, take the right foot into tree pose. Steady gaze, breath, body, mind. Inhale, arms up if you choose. Keep this or rest. Right forearm to right thigh and extend up and over through the left arm. Another breath. And then inhale, drop back to center. And again, exhale, simply float down back to a neutral stand. Bending the knees. Inhale, reach the arms out and up. Utkatasana, chair pose. And then exhale directly down into your forward fold.

Inhale to lengthen. Heart shines. Root the hands. Exhale, step to plank. Pause. Re-engage the whole body. Stay for a big inhale. And with the exhale, a slow lower all the way to the earth. And when you land, simply pause, preparing for Shalabhasana, locust pose. For Shalabhasana, draw the arms alongside the body. With your inhale, lift the legs, the head, the chest. Lift through the arms. Let everything rise strong through the back body. Big inhale. Exhale, really stack the palms. Rest the forehead on that top hand. Take one breath. From here, extend the arms out alongside the ears. And with your inhale, let the legs lift. Let the head and the chest lift. Let the arms rise strong again through the back. Stay for a big inhale. Exhale again. Release. This time draw the hands outside of the rib cage. And inhale, press to the hands and the knees. Ground on your exhale. Reconnect. Gentle cat-cow, just a little ripple through the spine. Neutralizing, centering. And then we'll come to stand on the knees in preparation for Ustrasana or Kamal. Always honor your own edge. Feel free to keep hands on the hips or toes tucked or untucked. Reaching back for the heels and then pressing the hips forward, lifting through the heart. Head kind of neutral or dropping back. Just listen to your neck. Another breath.

Heart wide open. And then inhale, rise. If toes are tucked, untuck. And sit down. Inhale here. And once again, come to the knees. Stay with hands on the hips. Toes tucked or untucked. And as you're ready, reaching back. Strong legs, strong core to support the opening of the heart. Breathing. Two. Rise on the inhale. And let's melt down into child's on the exhale. Arms outer back. Hips heavy. Breathe into your low back and sacrum. One more full breath here. And then inhale, lift to the hands and the knees. And exhale, float back into your down dog just as an entryway to pigeon. Inhale, take right leg to the sky. And exhale, draw that knee through and down. Give yourself support as needed. Lengthen on your inhale. And then release out and down on the exhale. Full five to eight breaths here. Let yourself completely surrender and move breath and energy and awareness into right hip and glute muscles. And lay it down. And feel the breath.

And then slowly rising out of it. Inhale, walk the hands back in and up. Exhale, talk your back toes, lift your back knee. From that center strength, inhale, right leg back to the sky. And exhale, release to your down dog. And second side, inhale, float left leg up. And exhale, ease the knee, the shin forward. Support that left hip area as needed. And then inhale, lengthen and exhale, walk it out and down. Move breath and awareness into left hip and glute muscles. And again, offer it up, lay it down and just let the body melt into the earth. Be with the breath. And one more breath here. And then slowly rising on the inhale, walking the hands back in. Talk the back toes, lift the back knee. And then inhale, sweep left leg back to the sky. And exhale, simply release, downward facing dog. And then at the bottom of your next exhale, let's take a soft bend in the knees, hop or simply step through to sit. In preparation for Navasana, first we'll ground and root in Dandasana. So sink sit bones to the earth. You might even move flesh out from under. Root the hands and just feel the energy of the center line. Really tall, vibrant spine. And we keep the energy through the central channel as we transition into Navasana. Holding behind the thighs, pick it up. And then keep holding or extend the arms. Keep the knees bent or feel free to lengthen the legs. Just for another big inhale. And then with the exhale, plant the feet, hands behind the hips, fast down into the earth. Rise on the inhale to reverse your table. Big inhale, exhale, release back to the earth. One last Navasana, holding, feel into the central channel again.

Keep it tall, reach it out for two. And then simply release and go ahead and roll all the way down onto the back. Hug the knees in, rock it a little and then plant the feet. For bridge pose, grounding the feet, scoop the tailbone. And if you feel for a more nourishing, restorative bridge, take the block under your sacrum at any height and simply release. Breathe into the front body, beginning to slow it down. And then if you're in bridge without the block, gently release to the earth. Find your block, lift the hips and slide it under the sacrum. In preparation for our inversion, extending one leg to the sky and then the other and just letting it all release and empty out. Sweet, deep breath here. Consider closing the eyes or really softening the gaze. And then gently bending the knees, feet return to the earth, hips to remove the block and then melt down. Soles of the feet together knees falling open, right hand to your heart, left hand to your belly. Close the eyes. And again, bathing yourself in that sense of sweetness, compassion, loving kindness as the body softens and begins to integrate the practice. Drawing the knees together, hug the legs to the chest, rocking a little. And just let the knees fall to the right, reach left arm to the left. A moment here. Inhale to center. Exhale, knees fall to the left, reach the right arm to the right and a moment here. Inhaling back to center. And then once again, exhale, draw the knees in towards the chest, wrap the arms around the legs. Stay for your inhale and with your exhale, let it all go, releasing into Shavasana. If you want any support here, take it. If you'd like to cover the body or the eyes, feel free. And then simply lay it all down. As the body releases, let the mind and the heart release, let the subtle body release and give yourself the space, this time to surrender, to let it all go and to fall back into your own center and source. Just rest. Exhale. Always, always feel free to stay in Shavasana as long as you feel for it. Always, always feel free to stay in Shavasana as long as you feel for it. When you're ready to emerge, begin to deepen the breath. And on an inhale, extend the arms up and over, reaching through fingers and toes. Exhale, bend the knees, feet to the earth, rolling to the right and gradually draw yourself all the way up to a comfortable seat. Take the hands to prayer at the heart center, honoring yourself for showing up for your practice. Taking a big inhale and a soft bow forward with your exhale. Namaste. Thank you, thank you, thank you for joining me.