Strong and Aligned Flow

Welcome, everyone. Let's dive right in. Hands to prayer, heart center, spine really tall. Soften your gaze or close your eyes and move your awareness from the root all the way up through the crown. So drawing length into the central channel. Let your inhales rise and let your exhales ground. Gentle through the nose, inhale. Just a moment of stillness if you feel for setting an intention. And as you're ready, let your eyes open, take a big inhale, reach the arms out and up. Let's interlace the fingers, press palms to sky, keep neck and shoulder soft. Then a big inhale, lengthen and exhale, ease to the right. Soft gaze down to the earth or up and under left arm, heavy through left hip bone. Inhale, back to center and exhale to the left. Heavy through right hip bone, gaze where your neck feels best. Another breath. Yeah, inhale to center, exhale back to the right. Inhale center, exhale left. Again to each side. Inhale, rise, exhale right as far as feels good. Inhale center, exhale left. And then inhale, rise to center with your exhale, release. Just let the arms float down, roll the shoulders a little and make your way up onto your hands and your knees. We're going to ground here, press the hands deep into the earth, especially base of thumb and first finger, and then play with this. Tuck the toes, lift the knees just an inch or two or three up off the earth, hover here, hug everything in towards the midline, hug the muscles in towards the bones, and feel the belly drawing up towards the spine, generating a little heat for three, two. And then on the next exhale, just press all the way up and back, downward facing dog, adjusting hands and feet as needed. Take a few breaths here, waking up, opening up through the backs of the legs, continuing to find length through the spine through the central channel. And slowly with your inhale, walking the feet forward towards the front of the mat, easy fold as you arrive, soft bend in the knees, hands fall or hold elbows, neutral or sway, take what feels good for three. And having that soft two. Yeah. And then find center. If you have a bind, let it go. Keep the head heavy, the neck soft. Slowly with your inhale, roll all the way to stand. And then with the exhale, roll shoulders back and down, shake it out a little, samastitihi. Hands to prayer, heart center, gaze steady through the nose, inhale, and through the nose, exhale. Surinamaskara A, inhale, reach out and up, exhaling bow out and down. Inhale halfway, hopper step back as you exhale, lower knees or chaturanga dandasana. Inhale to cobra or upward facing dog. And exhale, take it all the way up and back, downward facing dog. A full five breaths here. You're still warming the body, entering the flow. Just feeling into this. Move the breath where you need it. Let that whole back body open. Another breath or two. And then bottom of your exhale, soft bend in the knees, hopper step, front of your mat. Inhale halfway. Exhale, bow, fold, strong center, flat back. Inhale all the way up. Exhale, hands to the heart. Again, inhale, reach out and up. Exhale, bow out and down. Halfway, inhale, hopper step back. Exhale, knees or chaturanga. Inhale to cobra or up dog. And exhale, take it back, downward facing dog. Deep full breath for five. Really landing in it. Dropping in. Connecting with the breath and the sensations in the body. And let the rest fall away for the time being. One more breath. Bottom of the exhale, soft bend in the knees, hopper step, front of the mat. Inhale halfway. Exhale, bow and fold.

From center, inhale all the way up. Exhale, draw that energy home to the heart. Once again, inhale we reach. Exhale to fold. Halfway, inhale, hopper step it back. Exhale to lower. Inhale, lift the heart. Exhale, downward facing dog. Deep full breath, fire. Four. Relaxing the neck and the jaw. Soften the eyes and the brow. Then bottom of the exhale, soft bend in the knees, hopper step, front of the mat. Inhale halfway. Exhale, bow, fold. Strong center. Inhale, rise all the way up. Exhale, hands to the heart. Let's take a breath here. Back to center and intention. All the breath out. Surinamaskara B. Deep bend in the knees. Inhale, sweep the arms out and up. Utkatasana. Exhale to bow, out and down. Inhale halfway. Exhale, hopper step it back. Lower as you choose. Inhale, cobra, up dog. Exhale, downward facing dog. With the inhale, reach, right leg to the sky. With the exhale, step right foot forward. Root the back heel and then inhale, we rise, warrior one. We're going to pause in this first cycle and just kind of feel into it. Find the alignment. Drop tailbone lift belly. Ease that right rib cage back. Tall through spine. Wake up central channel. Another breath. Stay for your inhale. Exhale, release hands to earth. Step back into plank. Lower knees or chaturanga. Inhale, lift the heart. Exhale, downward facing dog.

Inside. Inhale, left leg up. Exhale, step it forward. Ground the back heel. Rise on your inhale, warrior one. And again, kind of settle into it. Know what you know about the pose. Make those subtle adjustments and then breathe three. Two. Big inhale. Exhale. Hands to the earth. Step it back. Knees or chaturanga. Lower to the earth. Inhale, lift the heart. Exhale, downward facing dog. Good. Breathe here for three. Two. Bottom of the exhale, soften in the knees. Hopper step, front of your mat. Inhale, halfway. Exhale, bow, fold. Deep bend in the knees. Drop the hips. Inhale, utkatasana. Exhale, samastitihi. Good. Take a breath. And then again, building the pace, the heat, the energy. Stay with it. Bend the knees. Inhale, utkatasana. Exhale, bow, out and down. Halfway, inhale. Hopper step back. Exhale, lower. Inhale, lift the heart. Exhale, down dog. Inhale, right leg to sky. Exhale, step it forward. Ground the back heel. Inhale, rise, warrior one. Exhale, come right back down. Step back and lower. Inhale, lift the heart. Exhale, downward facing dog. Left leg, inhale up. Exhale, step it forward. Root back heel. One inhale to rise. One exhale, hands to earth. Step back. Knees are chaturanga. Inhale, cobra, up dog. Exhale, downward facing dog. Breathing here for three. At two. Bottom of your exhale. Soft bend in the knees. Hopper step. Front of mat. Inhale, lengthen. Exhale, fold. Bend the knees. Inhale, utkatasana. Exhale, samastitihi. Last cycle, bend those knees. Inhale, chair pose. Exhale, bow out and down. Halfway, inhale. Hopper step it back. Exhale to lower. Inhale, lift the heart. Exhale, downward facing dog. Right leg up, inhale. Step it forward. Exhale, root back heel. One inhale, lift it all the way up. Warrior one. One exhale, hands to the earth. Step back. Lower as you choose. And of course, you can always skip the vinyasas from time to time. We meet in down dog. On the next inhale, left leg up. Exhale, step it forward. Root that back heel. Rise. Inhale, warrior one. Bure. Exhale, release. Hands to earth. Step back and lower. Lift the heart. Inhale. Exhale, downward facing dog. Pausing here. Deep, steady breath. Feel the energy building, the strength building, the body warming. And then from here, we're going to keep the feet where they are. And on your exhale, walk your hands to the back of the mat. Easy fold for a moment. And then padangusthasana. Grab big toes. First two fingers and thumb. Inhale, extend. And exhale, deepen. Tip the weight into the front of the feet. Shoulder blades up the back. Releasing into it another breath or two. You're welcome to stay where you are or inhale halfway. Exhale, padahasthasana.

Hands under feet, toes against wrists. Inhale, reach. Exhale, deepen. Breathe into it. Create some space. Three. Two. Yeah, keep whatever grip you've chosen. Inhale, halfway. Exhale, release. Shake out hands and wrists. Then inhale, lengthen again. Exhale, walk it back into down dog. Pause when you get there. And then here we go. Inhale, right leg to sky. Inhale, open the hip and the knee. Inhale, back up. Exhale, float the right foot forward, root the back heel. Left arm opens you. Inhale, warrior two. Exhale, ground. Then inhale, lengthen the right leg. Exhale, reach out and down. Triangle pose. Classic shape. Find it in your body and breathe for five. Four. Three. Two. Press through the feet. Inhale, warrior two. Then with the exhale, hands to the earth. Inhale, take your right leg back to the sky. Inhale, open the hip again, bend the knee. Inhale to reach. And then with your exhale, you're going to step your right foot forward between the hands. Pause. Step the back foot in quite a bit. Fairly short stance. Then grab your block, if you'd like to use one. Left hand inner or outer edge of that right foot. Right thumb to right hip crease draw it back as the heart goes out. Find the length first. And then inhale, reach right arm to sky. Twisting triangle. Five breaths. Use that back heel as your anchor. Ring it out.

Three. Two. Stay for your inhale. And then exhale, release back to the earth. Block if you're using one. Pausing here in the hell halfway. Exhale, step the left foot way back. And then pause on your inhale. Exhale, right foot meets the left. Pause on your inhale, plank pause. Exhale Vinyasa or let it go. Your choice. Find your down dog. Give it a breath or two. Second side. Inhale, left leg up. Exhale, open the hip, bend the knee. Inhale, reach. Exhale, step left foot forward, ground the back heel. Right arm opens you, inhale warrior two. Exhale, ground. Good. Then inhale, lengthen the left leg. Exhale, reach out and down. Triangle pose. Again, just classic shape. Find it in your body. And then expand into it. A couple more breaths. Press through the feet, lift through the center. Inhale, warrior two. Exhale, ground. Big inhale. Then with the exhale, hands to the earth. Inhale, left leg goes back to the sky. Exhale, open the hip. Inhale to reach. With your exhale, step left foot forward, pause. Step the back foot in pretty short stance. Grab that block if you want to use it. Right hand, inner or outer edge of front foot. Take the thumb into the hip crease, draw it back, heart goes out. Feel that length. That's where the twist comes from. Spacious first, then left arm to sky, twisting triangle. Arita Trikonasa. Breathing into it. Three. Yeah, two. Stay for your inhale. Exhale, release back into the fold. Then inhale halfway. Exhale, step right foot way back. Nice long lunge. Inhale here. Exhale, left foot meets the right. Pause. Big inhale. Exhale, take the Vinyasa or skip it. Just press straight back, down dog. Good. We'll meet there. Give it a couple breaths. Again on your inhale, right leg to sky. Stay with it. Exhale, open the hip and the knee. Inhale to reach. Exhale, float right foot forward, root back heel, left arm opens you. Inhale, warrior two. And then with the exhale, come into side angle, forearm to thigh or hand to earth. Reach left arm up and over. Breathe. Inhale, left heel. Three. Two. Inhale, rise, warrior two. With the exhale, hands to the earth, right leg back to the sky. Inhale, reach. Exhale, open the hip and the knee. Inhale, take it up. Exhale, step it forward again. This time with your inhale, rise into high lunge. And with your exhale, twisting side angle. Take the elbow outside of the knee. Spiral the spine. Maybe as is. Maybe left hand outside of front foot, right arm up and over. Your pose. Three. Two. Now, let's unravel, meeting in high lunge. Big inhale. Exhale, hands to earth, step to plank. Pause, take an inhale. Exhale, your vinyasa or press back, downward facing dog. Take a breath or two here. Good. Inhale, left leg up. Exhale, open the hip. Inhale, reach. Exhale, step left foot forward, root back heel. Inhale, right arm opens you, warrior two. Exhale, side angle, forearm to thigh or hand to earth. Reach right arm up and over. Roll torso open. Breathing into this. Three. Yeah, two. Inhale, rise, warrior two. Exhale, ground. Big inhale. Exhale, hands to the earth, leg back to the sky. Inhale, reach. Exhale, open. Inhale up. Exhale, step it forward. High lunge, inhale to rise. And then exhale into the twist. Spiral the spine. Pressing in with the elbow out with the knee. Any variations, maybe play with taking hand outside of foot.

And left arm up and over. A few more breaths. Yeah, unravel as you're ready. Inhale, we find high lunge. Exhale, release, hands to the earth. Step it back. Take the vinyasa or let it go. We meet in downward facing dog. Follow the breath. Follow the energy. Back to center. Back to intention. And then as you're ready, soft bend in the knees, bottom of your exhale, upper step all the way through to sit. And let's meet in dandasana, seated staff. Just grounding through sit bones, rooting through hands, spine nice and tall. Yeah, feel the length through the spine. Opening and rising through central channel. A couple more breaths. Yeah, and then just nice and easy. Bend the knees, slide forward and roll all the way down onto the back. Hug the knees and towards the chest. Rock a little side to side. Ground the feet. Very simple backbend. Press the feet into the earth. Scoop the tailbone, twisting the hips. If you'd like your block under your sacrum, take it. If you want to interlace fingers, crawl shoulders in an under, take that. You choose. Breathe into it. Heart. Lower plexus. Deep belly, hip flexors, opening the whole front body. One more breath. And then exhale. Release. Rest for breath. And check in with yourself. One last backbend, any variation, and really let it arise from the inside out. What does the body genuinely feel for? Bridge with or without the block or full ervadonyarasana. Rise when you're ready. Breathe into it. A few more breaths. Gently, we release all the way to the earth as you're ready. And meet in Supta Baddha Konasana. Slows the feet together, knees open. Take your hand to your heart and your hand to your belly. Feel the rise and fall of your breath. Gently draw the knees together. Let them rock to the left. Take any twist that feels good. Reach right arm to the right and breathe down into lower back and sacrum. Yeah. Give yourself space here to unwind, to ring things out. It's a strong flow. Take some moments to rest. A couple more breaths. And then inhale. Come to center. Let your hips move to the left a little and take any twist to the right that feels best. Reaching left arm out. Breathing into the low back. And then gently drop back to center. Hug knees to chest again. Rock yourself a little. If you feel for a happy baby, go for it. Maybe lengthen one leg and then the other. Anything you need in your own time. Let the legs extend and release. Let the arms rest, palms to the sky. Let the weight of your body descend into the earth. And we'll take one last deep full breath together through the nose. Inhale. In the mouth. Exhale. Let it go. Just rest.

Inhale. Exhale. Exhale. Inhale. Inhale. Exhale. Inhale. Exhale. Inhale. Inhale. Inhale.