Fresh Pressed Juice

Greetings, friends. Welcome back to good morning yoga and what's in your Kappa, and today's practice is dedicated to this place that we are filming in this beautiful orange orchard because we have a fresh pressed juice practice for you today. So I'd love you to for you to connect into your inner juiciness, take your feet a little bit wide apart, and let's circulate the arms out and up and just feel like the rays of the sun right away as you reach through the fingers, through the soles of the feet, and then touch the palms for a moment. And as you exhale, that the palms face or earth as you come down the midline, little juice press here. And as you inhale circle out in a full body breath in, fill that. Fruiting and flowering.

And as you exhale come down the midline, and I love every time I get to come here because it's an amazing place to be surrounded by beautiful orange trees, Valencia oranges, different times of the year. Sometimes they're blossoming. You can smell the the sense of orange blossoms or they're fruiting right now. They're started starting starting the ripening process. And sometimes it's in the dormant process.

And so just notice where you're at today and where you are in your life is you take these few moments to close your eyes and breathe. We're in a very simple movement pattern. As we exhale, the hands come down the midline. It's that sense of release. And as we inhale that sense of building growing and expanding and exhale, ah, enjoying the the fruit, the juice of our efforts.

So where are you right now today? This moment when as you're interacting with this practice, are you in the the flowering process, the fruiting process? Are you in the juicing, enjoying the nectar of something you've just finished? Are you in the kinda dormant phase of cultivating and opening up to new ideas, where are you right now? I'm just feeling that. It gives us a starting point for our practice. Good to connect internally.

Take one more round like this. And as you exhale, bring the hands down the midline. Let's pause at the level of the hips. Let the eyes open and just start to sway a little bit side to side. Let the fingers and the palms become soft.

Let the hips and knees become juicy. As you shift and allow a little elegance to your movement as you sway from side to side. Working with a little vitamin c today, a little super charge, as we start to shift from one side to the other, allowing movement through the rib cage. And this is just a a simple transition a simple way for us to make our way to the top of the mat as we step to one side of the mat and bring the hands together at the heart. We'll move into a classic Serena Muscar a, right, so as you inhale circle the arms out and up, pause at the top for a moment, And then exhale, take a swan dive forward fold, soften the knees, relax head, neck, and shoulders.

Inhale lift up halfway. Exhale step back to plank, top of a push up, and let's lower all the way down to our roots to mama earth. Through chaturanga to the belly, inhale easy cobra for our first vinyasa exhale to hands and knees, and back to downward dog. So I'm gonna introduce or reintroduce a different Vinyasa each time through our Suriyanamaskar a cycles. So that way you have options throughout any practice.

You always have options anywhere, anytime. But in particular, that connecting Vinyasa, it's really nice to just review, what our options are, what some creative options are. Let's inhale to the toes, bend the knees, look forward step to the top of the mat and inhale halfway. Exhale release soft and head neck and shoulders. Inhaled arise come all the way up towards the sunlight.

Exhale. Bring that vitamin c back to your heart. Let's take a few more rounds, inhale circulate out and up. Sun salutation a, Surina Muscar a is a really classic Namaskar, release into your forward fold, inhale halfway, exhale step back to plank and pause. It's definitely a regular part of my practice. Just like our vitamin C, our fresh pressed orange juice can be a regular part of our nutrition.

So let's shift forward and set our knees down this time, a supported Chaturanga, lower all the way down to the belly, and then inhale easy cobra. Excel release back to hands and knees and back to downward dog for 3 good breaths. And get quiet in these breaths. Inhale to the toes. Bend the knees step to the top of the mat.

Lift the hard halfway. Excel release. Let it go. Inhale to rise. Circle out and up tracing the shape of the sun. Ex, I'll bring it back into the heart.

Let's do it again. Inhale circle out and up. Exale forward fold. Let it go. Inhale. Halfway.

Exhale step back to plank. And this time, lower the knees, take cat cow as your vinyasa inhale to arch, exhale round, feel some juiciness in the fine as you articulate inhale to arch, curl the toes under, lift the hips, downward facing dog, 3 good breaths. I study on one point. One more breath here. Inhale to the toes.

Then the knees look forward. Maybe take a little hop. Feet to hand. Lift the heart halfway. A little spring in your stuff.

Exhale release forward fold. Inhaled arise. Exale hands to the heart. We've got 2 more rounds. Circle out and up. Inhale.

Forward fold, releasing head, neck, and shoulders. Inhale halfway. Exhale step back to plank, perhaps this time, lower halfway and hover in full Chaturanga Dandasana, flip over the feet, come to upward facing dog, Irdva Muka, shvanasana, exhale lift the hips, uncurl the toes, downward dog, and hang out here either in child's pose or grounding in down dog for 3 breaths. Creating space at the neck, rolling the shoulders away from the ears. Let's inhale to the toes, bend the knees, look forward, take a nice light hop, Beet to hands, lift the heart halfway, exhale release forward fold.

Inhale to rise. Exhale. Hands to heart. One more round. Inhale. Serena Muscar. Hey. Reaching up.

Exale descending, releasing down, inhale lifts the heart halfway. This time, maybe bend the knees and plant, the palms gaze forward, and we'll hop back to Chaturanga landing with elbow soft, inhale, upward facing dog, exhale, downward facing dog. 3 breaths. And just sun salutations on their own can be their own beautiful us, taking 5 to 10 rounds each morning with nothing else is a fantastic way to supercharge bring a little vitamin c into your day. Let's inhale to the toes, bend the knees, step, or lightly hop, feet to hands. Let's lift the heart halfway on an inhale, exhale folding inward to your utanasana forward fold.

Inhale to rise deep breath in. Exhale hands to heart. Take a nice wide step towards the long edge of the mat. And come back into this simple juicy circulation. Almost like your palms are now calming the, a river or an ocean, a body of water that might represent your nervous system and just calm things down. Bring a little sweetness into it, a little juice as you shift from side to side.

And the next time we bend the right knee, we'll take it all the way into our warrior too. So adjusting your feet, finding your verab address in a two shape, and reverse your words, tilt through the upper body reach up and back. As you exhale coming into side angle, Top arm reaches up and over. Take that a couple times. Inhale and exhale.

Sample flow that gives us so much back, so many vitamins and minerals for the the lower body, freedom for the upper body, option to take this into a bind. We'll go into a really beautiful tropical standing balance, bird of paradise, So if you'd like to take the full bind under your hip, you're welcome to, and we'll step into it towards the back of the mat. So I always like to heel toe my back toe, my back foot forward a bit. So it's not such a lurch, and then step left foot next to the right. If you are not in the bind, totally fine. You can keep the left hand behind your back and take the right ankle.

And will come up just slightly lift up from ankle or knee and find tree pose. This is the first cousin. I'm slightly turned a little bit here. So I can see a tree out the window, connect, right, one of the beautiful orange trees. So you might stay in this version of Ricksasana of tree pose, right, or you might come down and take a bind right where we came from.

And when you come up into bird of paradise, drop the hips a bit, look forward and use the strength of the left leg rather than pulling on the spine so much to slowly upright the torso, lifting up through the chest. If your shoulders are stacked over your hips, you can start to elongate through the right leg. You can keep the knee bent. It's a big pose. A lot of opening in the hips and shoulders. And then we release and step back and come back into that flow bringing a little sweetness back into the hips and the shoulders and notice the flavor and the taste of that one. Good.

Let's come into warrior 2 on the second side, coming into that left leg, lining up heel to arch, lining up your pants and then reverse your wire, reach up and back, exhale, side angle. Finding a little freedom here, a little humor. I practiced yoga and taught yoga in a very serious manner for many years. And it's definitely nice to bring the element of humor in because the shortest distance between two people is a laugh. And the sometimes the two people is yourself.

So hanging out here in your side angle pose, option for a half wrap, grabbing the ankle. We're about to go into our tropical flavored bird of paradise or full wrap. Bringing that back foot, heel towing it forward, shortening the distance between right and left foot and angling. I'm angling towards this corner of the mat. So that way when I come up, I have a steadiness in my stance. So option for this bird of paradise, I'm gonna stay in for a moment or option for tree pose.

And if your shoulders are stacked over the hips, you can elongate the raised leg. Yeah. Lots of sensation, lots of flavor in that pose, and then we let it go. And we come back to this kind of rinsing off from side to side. Taking your hands all the way to the right, to the back edge of the mat coming into a renters lunge, And let's extend the front leg long for a moment coming into a long pyramid pose. So the back foot's in a warrior 1 stance.

From foot straight ahead, reach out to full length. And then as you exhale spin on the ball, the back foot, come up crescent pose, big inhaled or rise. Gaze is steady on one point, and let's push off the back leg, lift the left knee up. Option here to either keep your knee bent or take a strap to the sole of your left foot or your peace fingers to your big toe. We'll extend any amount for Pata Gustasana b. So we'll take the leg out to the side This oftentimes gives us a little more play in the hamstrings. We can lift that leg a little higher.

Extend long, like the roots of a tree down into the ground up into the sky, and then let the left leg just drop back into a little twisted root and we'll come into a lot of teachers will call this 1 a Shiva squat. And if we break it down a bit, it's basically a chair pose. But I've got one knee tucked behind the other. I'm gonna just slightly turn here. So it's a version of Okatasana with a twist.

My left elbow is on my outer right thigh, and this is a really fantastic kind of wringing out juicing of the spine. You might stay here. You might drop down a little lower and take the hands off the edge of the mat. I still have my connecting point of elbow to knee. And I'll lift and shift and let the feet fly and hang out in this beautiful expression of Baccasana.

And then we let it go. And we come down to our hips and take a seated twist and wring it out just a bit more. Looking over the back shoulder, take a full body breath in, option to straighten the bottom leg, which gives us a little more stability on our seat. And hang out here for a moment. Notice how it feels.

There's always the option to go deeper more complex in these Lasanas. There's always the option to soften them and make them a little more subtle. Find your sweet spot where there's a balance of ease and effort. Let's unwind. Come on to hands and knees.

Take a moment here to feel a prep for heads down. You can always slide your mat next to a wall, but if we create, fingertips to elbows and then bring it to the mat, then lace your fingers. We create this triangular base. The crown of our head is gonna drop down just below the hands, and the hands are gonna hold the back of the head. And I'd love for you to just feel that anchor point of crown of the head into the earth.

Kind of plugging through the roots of your crown, curl the toes under, pressing into your forms lightly into the head. You wouldn't even have to press into the head. Just feel contact with the mat. Just lift your hips up for a moment and feel this version of headstand as you press into your forms and feel contact with the crown of the head against the mat. Holding here for a breath or 2.

Just getting used to that sensation. And then as you exhale, release down to the knees, climb up onto the hands, and we'll make our way back into down dog. So curl the toes under and lift your hips. And relax your head and neck shaking out. Yes and no.

Back to yes. From this downward dog, let's take the right leg to the sky, little hamstring check-in, exhale, bring it down. Inhale left leg to the sky. Step it forward about 2 thirds of the way, and let's turn to the right coming into this wide leg forward fold once again. Walk your hands back so they're on the same alignment as your feet and do your best to press your palms flat.

As you exhale, bend the elbows, crown of the head's gonna come down towards the mat. It may or may not touch today. It's no big deal. Just That's the direction we're going in is that rooting, rerouting of the roots of the tree, rooting through the palms, and starting to shift a little poor, a little weight into the crown of the head. This is another approach from headstand.

You can see that my heels. Well, you can't see if your head's down, but your heels can lift a little here, and you can start to feel that pouring into the crown of your head. And just rehearsing that, kind of marking that feeling here. As you exhale, release the heels, press into the palms, chest lifts, and let's turn to the left coming into a runner's lunge facing the front of the mat. Pause here for a moment. As you exhale, straighten the left leg, slightly turn the right foot out, long pyramid pose, long parsvottanasana, relax head and neck and shoulders down.

Lengthening spine. Lengthening breath. Activating through the legs. As you're looking at the back foot, it slightly turned out like warrior 1. Front foot is pointed straight ahead. From here. Let's lift the chest.

Slowly come up into crescent pose. So I spin on the ball of my back foot in how to rise. Right away, gaze steady on one point will shift up into a standing balance. Knee comes to chest. I'm gonna slightly turn your choice here keeping the knee bent for this whole sequence taking a strap around your foot or grabbing your big toe.

And we'll take this to potagustas in a beast. We take that leg out to the side or that bent knee out to the side, reaching upwards and downwards. Through left arm and left leg. Big inhale here. As you exhale, releasing into that shiva squat. Again, little just touch stone. Ukatasana, the knee crosses behind most of our weight is on the left foot. The ball of the foot just creates a little kickstand.

So we have this nice opening through the outer hips, and a deep twist as your elbow comes to the outer knee. You might stay here. You might start to pour your weight into your hands, look off the edge of the mat, Ship forward. Keep a lift through left side waist and let the feet float into your parsva. Bakasana. As you exhale, we gratefully land on our tush and take a seated twist.

Bottom leg can be long or stay bent. Right arm comes up and over. Turning. Into yourself and feeling this. I love twists because they access so many different body parts at the same time.

And, also, it feels like a little look back to the path you've walked, a little gratitude for everything that and everyone that's brought you here in this moment. One more breath. And then slowly release Turning over to hands and knees coming back into that headstand prep one more time. So we drop down. To our forearms, elbows, the width of the shoulders. We do a little fingertip to opposite arm, and then lace the fingers.

It's pretty common that when folks go down, they'll put the hairline on the mat and be a little too far forward. We wanna tuck the chin in and take the crown onto the mat. Toes curl under lift the hips. If you feel more comfortable being up against near a wall, feel free. And this might be where you hang out. This is a headstand, even with the feet on the floor.

If you're near a couch, you can put your feet up on your couch or a chair. Some of you might walk it in and tuck one heel into the hips followed by the other heel. If you feel stable and supported, sliding the legs, imaginary wall, and just reaching your legs up the wall, engaging through the core, engaging through the legs, shoulders drawing down. Feeling that plugging in through your roots, crown chakra, right into the earth. Soles of the feet reaching up towards the light, juicing your entire spine with energy, Stay for about 5 more breaths if you can.

Child's pose is waiting for you at any time. As you're ready, coming down slowly, either bending the knees. I'm coming down with straight legs, folding at the hips, and then slowly with control, lowering back down. Meeting in child's pose, releasing forehead to the earth, releasing the arms alongside your legs. Fingertips towards toes.

5 good breaths. Last breath here. And then slowly rolling up your spine sitting on the heels. Coming up to a comfortable seated position either on the knees in Verasana or seated cross legged. Sometimes it's nice to put a couple blocks between the heels and elevate the pelvis, whatever feels comfortable for you.

So I'm gonna shift into Sukhasana easy pose. You could cross legged. And before we go into our final Shavasna, I'll work with to a little bit of breath and a little bit of bhanda. So if you think about when when we squeeze, squeeze a lemon or a lime or the juice from a an orange and that feeling of pulling inward. It's very similar feeling, in the subtle body, the inner body, the bundles. So sometimes we'll hear this term Uddiana banda, mula banda. I'm like, yeah. Yeah. What is that? It's that internal lift and squeeze juicing of these vital organs and chakra points in the body. So if you engage at the base of the spine, right, right, at your root chakra where all of our reproductive organs are engaged there.

That's your mula bandha mula dara chakra. And then if you go a little higher up into the naval center draw in and up, Udiana Banda. And the word Banda means to lock or to fly up. So we have this engaging of the inner lower body. And then the chin draws to the chest, Jalindara Bhanda. And that's like the the pot simmers, and then we put the lid on it and contain the energy, contain the prana and the juice. So we'll work with those bondas with breath. Just a few rounds.

Take a deep breath in through the nose. Exhale all the breath out. Empty out. Hold the out breath and gather your bond as film mula bond at the base of the spline. Uddiana Bonda at the naval center, Jalandara Bonda, the chin to the chest and hold.

And release inhale. Exale completely. Inhale. I'm just working with subtle introduction of this, exhale all the breath out. So we do a little breath retention, exhale, exhale, exhale, hold the out breath.

Engage at the pelvic floor, Mula Banda, pull the belly in, Udiana Banda, and then put a lid on it. Jalendarabonda and pause. Release, inhale. Exhale. One more cycle. Inhale.

Excel all the breath out. Base of the spine, move the banda engage. Naval center, Udiana banda, pull in and lift. Chin to chest, put a lid on it, Jollandarabonda, hold. Release inhale.

Exhale. Completely. Beautiful. Let's take this onto your back for Shavasana. All this beautiful prana that you've circulated and worked with in your body released down. And enjoy. Turn the feet out.

Relax the legs. Relax your arms. Palms face up. Relax your neck. Your jaw. Resting in all this beautiful prana that you've circulated literally marinating in your juices, best qualities that you contain.

And that are unique to you. I'm receiving and digesting all the minerals of vitamins of your practice, both in physical body and energetic body and mental body. All the layers coming together, receive rest. Slowly start to bring your awareness back into your body. Send a little bit of movement to your fingers and your toes, wrists and ankles, knees, and elbows.

Hips and shoulders, draw everything into a tight little embrace. And not squeezing the juice out, but squeezing the juice in, rolling over to one side, press up to a comfortable seated position. Yeah. Good morning. We did it. Bringing the hands back to the heart. Feeling this beautiful sense of accomplishment.

I hope you feel bright and awakened, vital, and vibrant. Thank you so much for being here. I will see you in the next practice. Have an amazing day, Namaste.