Rise and Shine, Again!

Welcome. We made it. Together, we'll move through a fluid and a rhythmic sun salutation practice with some standing shapes and then ease our way down to the very end. Let's start standing. Bring your feet just a little wider than the hips. Start with the shoulders. Just roll the shoulders up back and down.

You might bend your knees. Rolling the shoulders. And let's go one at a time. Roll the shoulders up back and down, feeling the shoulders live, feeling the ribs, the shoulder gla blades glide on the back, and then reverse back up and forward. Getting into the back of the heart, the shoulder blades, nice fluid movements. This is one of my favorite patterns just to warm and wake up the shoulders, the spine.

And then from here, let's Bring our hands together, just feel that warmth and energy, inhale, exhale, reach the arms out wide. And then roll the shoulders forward, press through the feet, roll the shoulders open open. And Alana, roll the shoulders forward, press through the feet, open the arms, the palms, a few more like this. You might find cat cow through the spine as you Find that internal, external rotation moving from the shoulders. We'll come back to center.

Open the right palm, roll the left shoulder forward. Look to the right palm and then the other side. And then side to side. Let the head turn towards the palm that's up. Nice. Come back to center, press and reach out through the heels of your hands.

Draw the fingers towards the ears, inhale. Exhale draw the fingers under stretch the top of the wrist off and the chin down for a moment. Inhale. Exhale release a couple shoulder roll, sat back and down might feel nice. Let's swing the arms.

Just side to side. Nice fluid movement. Moving energy through the body, listening to your spine as it rotates, and then just come back to center. Take a moment to pause, inhale, Exhale. Let's find our way towards the top of the mat.

Once you arrive, spread your fingers, let's interlace the fingers. Stretch the arms up towards the sky in how lift. And the exhale, roll the shoulders forward interlaced the fingers behind the back, inhale, lift the heart, exhale, bend the knees forward, full chest towards the thighs. Stretch your arms up out and over. Inhale.

Exale release, the hands soft, bend through the knees will roll up through the spine, stacking the bones, feeling the heart, feeling the shoulders, feeling the head. Take a moment to pause with the palms open. Notice how you feel as you arrive in your practice on your mat today. Nice from here. In house, stretch your arms up towards the sky. Feel how you can ground through your feet.

Reach up through your spine, draw your front ribs in wiggle and lengthen. Turn the palm forward as you inhale exhale cactus the arms, open the chest, bend the elbows. And how reach the arms up Exhale. Sweet the right arm down. Open up.

Standing twist. Inhale. Reach the right arm back up. Exhale. Open twist to the left. Swing the left arm back. Open. Inhale reach both arms up again, exhale cactus the arms, open the chest, press through the feet, inhale reach the arms up, exhale bring the hands together at the heart centering breath.

Moving through half sense salutations in how sweet the arms up, exhale forward fold soft, then through the knees. In how half arches you lengthen, exhale, bend your knees forward fold, bend the knees in how sweep your arms up, gather and lengthen, exhale hands together at the heart one more like this. Inhale arms sweep up. Exhale forward fold release. Inhale rise half arch lengthen.

Exhale forward fold then the knees. Ground for the feet, inhale sweep your arms up, exhale hands together at the heart, adding on surya namaskara a, inhale sweep your arms up. Exhale forward, fold, soft, bend through the knees. Inhale half arch lengthen. Exhale, bend the knees. Step back plank pose, pause on your plank. Inhale, exhale lower as you choose.

Point the toes, cobra. Inhale. Roll the shoulders up, back and down. Draw the heart forward. Exhale. Release tuck the toes under. Press up.

Downward facing dog 3 breaths here. Yes. You're ready. Bend the knees. Walk the feet forward. Once you arrive, inhale half arch, exhale forward fold. Bend the knees in house sweep the arms up, exhale hands together at the heart, take a moment to pause, Suriyanamaskar B, as you're ready, bend the knees, utkatasana sweep the arms up, sink down into the feet, inhale exhale forward fold, inhale half arch, Exhale, bend the knees, step back, plank, pose, pause, and plank, lower the knees, or Chaturanga, inhale cobra, or upward dog, Exhale back downward dog.

From downward dog, inhale sweep your right leg up. Exhale step it through warrior 1, ground for the outer edge of your back foot. Inhale. Sweep your arms up. Feel how you can draw your right hip back. So you draw the ribs in, lifting up, inhale, exhale, hands release, spin onto the ball, the back foot, step back, downward dog.

Inhale forward into your Alana, exhale lower as you choose, inhale cobra or updog, exhale back downward dog. As you're ready and how sweet the left leg up, exhale step it through, warrior one, ground through the outer edge of the back foot, inhale sweep the arms up. Feel how you can ground through your feet, reach up through your spine. Left hip draws back, inhale, exhale release, plank pose, inhale plank, exhale lower, inhale cobra, or up dog, Exhale downward dog 3 breaths here. Soft, bend through the knees, wiggle, and reach out through the sitting bones.

Back of the neck soft. As you're ready, walk or hop your feet towards your hands, Inhale half arch, exhale forward fold, bend the knees, utkatasana chair pose, sweep the arms up. Inhale, exhale press through your feet, lengthen. Let's cactus the arms, open the chest, inhale arms reach up, exhale draw all the hands together, at the heart, take a moment to pause, feeling your strength, feeling the energy, willing the warmth in the body. 2nd round, as you're ready, utkatasana, bend the knees chair posts sweep the arms up along the ears, sink low into your chair, inhale, exhale, uttanasana forward fold release, inhale, half arches you lengthen, exhale, bend the knees, plank pose, pause in your Alana, inhale.

Exhale lower, inhale cobra or up dog, exhale downward facing dog. Inhale sweep your right leg up, exhale draw through high crescent lunge. Stay low and strong in the legs. See my rise up, hands on the hips. Draw the tailbone under.

From here, sweep the arms up. Yeah. You can draw your front ribs in. Draw your tailbone under. Inhale brings you up, exhale, release the hands, plank posts, inhale, exhale lower, inhale cobra up dog, Exhale down dog from downward dog inhale the left leg high. Exhale step it through high crescent lunge.

Take your time. Hands might find the hips as you rise up inhale reaching the arms, tailbone draws under, front ribs, draw in, reaching from your heart into your hands, inhale. Exhale release, plank pose, inhale, exhale lower, inhale cobra or up dog, exhale downward dog. Three breaths here. From your down dog, bend your knee, step, or float forward, Inhale half arch, exhale, bend your knees forward fold.

Keep your legs bent. Inhale, utkatasana chair pose, sweep the arms forward and up. Inhale. Exale press down through your feet. Rise up. Reach up. Exale cactus the arms open the chest. Inhale. Reach the arms up.

Exhale hands together at the heart. Take a moment to pause. Check in with your breath. Adding on inhale arm sweep up. Exhale. Forward fold this time releasing the head.

Inhale, half arch lengthen, exhale, bend your knees. Tell them we're gonna step the right foot back coming into warrior 2. Pivot onto the outer edge of your back foot. An in house sweep your top arm up. Here we are. Find your warrior 2 foot pattern pausing here.

It's in house sweep the arms up. One round. Dancing. Warrior pausing here and reverse in how sweet the left arm up, peaceful warrior, exhale side angle pose, left forearm onto the left thigh, sweep the right arm up. Let's do that a few times. Inhale. Peaceful warrior.

Exhale side angle pose. Dancing in and out. One more inhale. Peaceful warrior. Exhale side angle pose.

Stay low and strong in the legs as you inhale peaceful, and then press into the ball that left foot straighten the leg moving towards reverse triangle reach up. And the next sail, we're gonna begin to reach and lengthen. Here's where a block might be nice. If you love it in triangle pose sweeping the arm forward and up towards the sky, feel like you can root through the feet length and through the side body. Just find a place where your neck feels good. Feel the energy through your top hand.

A few more full breaths here. The arm might reach up. You might sweep the arm down. And lengthen as you reach. Let it feel good.

Let it feel like you. Nice. As you're ready, Inhale. Come all the way up. Turn that left foot until he'll the feet a little closer together. Inhale. We're gonna lift the heart, exhale.

Forward fold. Bring your hands and reach the shoulders in how length and your spine and then exhale. You can draw your head towards the earth. Let it hang. Heels of the hands. Maybe in line with the heels of your feet.

Does you lift the shoulders away from the ears, flatting the spine hang, keeping your legs engaged, breathing. Take your time as you're ready. Walk the hands back underneath your shoulders. So we're gonna travel to the top of the mat, find the shape of the lunge, left foot forward, right foot back, Wiggle back for the ball of your right foot. Lower the back, right knee down.

Towheel your left foot a little wide for lizard lunge. Feeling into your right hip flexor. Maybe letting your left toes and hip and knee open out to the left. Breathing as you soften through the jaw. You might round through your right hand and bring your left hand to your left hip as you spin and twist looking over your left shoulder.

If it would feel awesome to reach back for your right foot, you might play with that. Opening out through the chest. Breathing. Take your time slowly unpack the pose. To heal your front foot back into the midline shape of the lunge, we'll step back downward facing dog.

From downward dog in how forward Alana. From your plank lower as you choose inhale cobra up dog, exhale downward dog. From downward dog, bend the knees, walk, or hop forward. Inhale, half arch, exhale forward fold, ground for the feet, inhale sweep the arms up, exhale hands together at the heart, pause, Let's find the second side, inhale arm sweep up. Exhale.

Forward full release. Inhale. Half arch. Exhale. Bend the knees. Just step your left foot back. Right? Need bends.

Warrior 2 at the back. Foot round here. And then inhale sweep your left arm up as you find your warrior 2 shape sink down low, right heel in line with the left inner arch. Find one warrior dance in how press through the ball, the right foot, lift up, exhale warrior 2. From here, peaceful reverse warrior, in how sweep your ride arm up. Exhale side angle pose, right form onto the right thigh, sweet, the left arm, rotate through the rib cage.

Stay low in the legs. 2 more inhale, reverse, peaceful, exhale side angle. Inhale, peaceful. Exhale side angle. From here, inhale, peaceful.

Press into the ball of your right foot straight in your right leg, reverse triangle. And then from here, begin to reach and lengthen the bottom ribs as you move towards Srikonasana triangle popes. Hand might find the shin or a block here as you sweep the rat the left arm up towards the sky. Feel how you can reach and open here lengthening. Taking up space in your triangle pose. Breathing.

Notice what you choose to do with your top left hand. You might sweep the arm down and then lengthen it overhead as you root from the outer left edge of your foot reaching. As you're ready, strong through the legs, inhale come all the way up. Turn the right foot and toe heel to feet a little closer together in how reach the arms out wide roll the shoulders forward, find the interlace behind the back in how lift the heart, exhale fold and hinge at the hips, releasing the head, maybe stretching the arms up out and over here. Maybe rolling some weight towards the balls of the feet.

Breathing. As you're ready, slow releasing the hands down, walk your hands and feet towards the top of the mat shape of the lunge. We go back through that left foot, lower the left knee down, hands on the inside of your front foot. To heal, that right foot, little wider, maybe spin the toes out, the knee out, coming into a low lizard lunge here, releasing the back hip, Meaning a little bit from side to side, breathing into where you feel it. The grounding through your left hand as you bring your right hand onto your thighs spin and open.

You might stay here. You might play with lifting your back foot and then kicking the back foot into the hand as you open the chest. Breathing here. Feeling that space between your left shoulder and your ear. Take your time slowly unwind.

Tow heal your front foot back into the midline. And as you're ready, step back into your downward dog. Stay here or inhale forward into plank pose, exhale lower knees or Chaturanga, inhale cobra or updog, exhale downward facing dog. 3 breaths here. As you're ready from down dog, bend the knees, walk, or hop forward, top of the mat.

In how half arch exhale forward fold then the knees inhale sweep the arms up, reaching up. Exhale hands together at the heart. Take a moment to pause, healing, feeling your breath, grounding through the feet in preparation for tree posts, as you're ready ground through your left foot, spread your toes, open your right hip. You might bring the heel towards the inner ankle, the calf, or maybe towards the upper thigh. Drawing the hands together at the heart or stretching the arms up towards the sky, feeling that outer left hip drawing in towards the midline.

Racing all of the movement, all of the wobbling, inhale, exhale, slow release, shake it out. Zack inside, ground through your right foot, open your left tip, heel towards the inner ankle, the calf, or the upper thigh. Drawing that right hip in towards the midline. Hands might stay at the heart or reach towards the sky. And notice the quality of your breath, the quality of your gaze, Inhale reaching up.

Exhale release. Sun salutation towards the earth. Inhale arms reach Exhale forward fold, inhale half arch lengthen, exhale, bend the knees, step back, downward facing dog. Let's find 1 more Vinyasa inhale forward Alana pose, exhale lower all the way down. COBRA inhale lifting the heart.

Exhale lower. This time tuck the toes, press up onto the knees, and round your way back towards child's boat, sink the hips towards the heels, forehead towards the earth. Be a little wobble from side to side. Here as you're ready rolling your way up, let's stretch the legs long on the floor. Setting out for a forward fold. Pull the flesh out from underneath you in how you might reach the arms up and exhale forward fold. Inhale lengthen, exhale, fold at the hips.

Find some ease in the neck. Go. Drawing your gaze inward. As you find that appropriate edge of sensation for your hamstrings, your spine. When you feel ready, just slowly roll your way up.

Moving into a seated twist, bend your left knee, bring the foot underneath you, and then bring the right leg on top. Grounding through your right foot, settling in onto your sitting bones. You might bring a blanket underneath you in how reach the left arm up, and then exhale twist to the right. Ground through the sitting bones in how lengthen your spine and exhale gentle twist towards the right. In how lengthens you and then exhale gentle twist, feeling the spine draw into the back, breathing into the shape.

From your twist inhale as you are ready, exhale slowly unwind. Lean back and switch the legs. Bring the right leg underneath you. The left leg on top grounding through your sitting bones and how reach your right arm up and exhale twist to your left. You might wrap that right hand around the leg in house your root lengthen, exhale gentle twist to your left.

We might ground through the ball of that left foot, breathing, inhale lengthen the spine exhale gentle twist to the left. As do you feel ready and how slowly unwind, take a moment to pause, and we'll free the legs for little Alana boat play action as you're ready. Bring your legs forward. You might bring the hands underneath the back of the legs and just lift the chest, lift the heart, float the legs, feel like you can draw the shoulders down the back, maybe keep the knees bent, or maybe play with standing the legs, reaching out through the arms, inhale exhale slow, roll down as you'd like coming onto your back. I'll meet you there.

Knees into the chest. From here, let's draw the right knee into the chest. Extend the left leg long. We'll up in Alana here. Inhale, exhale switch. Draw the left knee and extend through your right leg.

Inhale. Exhale switch. Right knee draws in. Let your left heel hover off the floor. Inhale exhale switch. Left knee draws in. You might keep your head down or draw your chin and lift your head up into a couple rounds. Switch.

Switch. Extend through the legs. Draw the knees in and switch. And switch and then drop both knees and curl up. Exhale really setting up for your bridge, feet hips width, heels in line with the sit bones, arms alongside the body, inhale. Exale press through your feet, lift up into bridge.

Feel the front body, length, and arms might reach. You might find the interlace or any variation with your arms that feel good. Yeah. Feeling the strength of your legs. Gannet openness, buoyancy through the lungs and the heart.

It's a nice way to balance the hips, strengthening the pelvic floor as you're ready, release the hands, and then slowly roll your spine down one vertebrae at a time upper back. Mid back, low back paws. Nice. Let's bring your right ankle over the left thigh. Stretch your arms out to your sides and just begin to rock from side to side. Rolling on to the inner outer edge of your left foot.

Maybe your right knee or foot falls towards the floor. Find some ease in your neck. Nice. You might stay with this. You might draw the left thigh in for a figure 4, flex the right ankle, thread your right arm through the window.

You might curl up, find the back of the thigh or the shin, and then just slowly release down rock from side to side, softening the jaw. Taking your time with this inhale, exhale slow, release that left foot for you. The right leg down. Other side left ankle across the right thigh, stretch the arms out a little side to side rock. I simply with rear spine.

Your head might roll away from your legs. Me or foot might fall towards the earth. You might stay with this. You might play with drawing your right thigh in as you find your figure 4, flex your left ankle, curl lift, leave the left arm through the window, and the back of the right thigh or shin. The side to side.

Breathing into where you feel the stretch. Feel the back of the neck length then. Nice inhale. Exhale. Slow, release. Touch down.

Free the left leg. Cause you're feeling into if there's anything your body's craving. Might draw your knees and maybe find a little happy baby place. You rock from side to side. Thinking your time as you're ready might stretch out for Shavasana, letting the body rest, You might find your way gradually towards a seat, taking a few centering breaths.

Giving yourself permission to do exactly what it is you feel like doing. Lining the most nourishing shape for you. If you're seated as you're ready joining the hands together at the heart, sharing the sound of home, breathing in. Namaste. Thank you for your practice.