Planting Seeds

Hi. My name's Annie. Welcome to your practice. I am really glad you're here. In the last class we had together, we played with a little bit of clearing away and almost like clearing out soil and and this class will play with sowing some seeds and moving with that intention. So we'll start in an embryo pose.

Embraer, you'll bring your knees close together. And set the hips back just like you would in child's pose, but wrap the arms around the legs and let the forehead just settle down towards the earth and rest the head onto the earth. And imagining this as your little seat, just going inwards and curling yourself into center. Allowing that natural rhythm of the breath to expand and open the body to the back line, and then soften and settle you with an exhale. Bratz thinking of, like, what seeds do you wish to plant through your practice?

Maybe a little bit of joy today or peace of strength and breathe into that seed that you are creating for yourself. And seal it with a breath out. You can start to slowly roll on up. Head comes last. Just vertebrae by vertebrae. Roll the legs around.

Come on to your seats. You can take the feet in front of you and plant them knees bent feet about mats with distance and hands just right by your sides behind you. Rolling the shoulders back and lifting the heart, start to windshield wiper the knees, just right and left a couple times. Maybe following an inhale through center. I'm gonna exhale, drop the knees to one side.

We'll meet through center. Feet can be about hips with distance. The fingers can flip towards the hips or right out to the sides. Just depending on what feels better in your forearms. We'll start to press through the feet, and he'll lift the hips into a reverse tabletop.

Squeezing the shoulder blades together so that space to the heart just shines and opens up towards the sky. One full breath in, exhale as you lower the hips back down to the earth. We'll wrap the arms around the shins and just take a couple of rocking rolls up and down the length of your spine. You're gonna roll all the way through tabletop, swinging legs around or rolling over the shins. Drop the stomach and lift the heart just one time as you arrive into your tabletop, then exhale round and curl into a cat.

Neutral spine as you breathe in. See all ten fingers spread wide. Talk the toes, downward facing dog, Autumnoko Shfanasana. And then you can just play. Let yourself sway right in the left of the hips.

Perhaps bend the knee is shake the head no or yes a couple times. And then we land Hips are bright, and they reach up towards the sky. The heart is open as we press the chest towards the thighs. Keep the feet right where they are and just start to walk the palm slowly gently back. Almost like you're planting a little seed with each hand as you walk towards the back of your mat space.

Ragged off for a moment. Head as heavy. These bend, tongue softens in the mouth, finding your center through both feet, Keep a soft bend of the knees, but just roll up to stand vertebrae by vertebrae. Breathing in and reaching the hands up to the sky for extended mountain, Sadasana. Cactus the arms, lift the heart up and back.

Just a baby backbend here. Inhale, reach the hands back up to the sky, exhale forward fold, soft, bend of the knees. Come on down. Find a halfway lift, lean the heart forward, just enough space so we can walk back into our high plank pose, shoulders stack over wrists, feet can step back just so you have enough space in the hips. As you exhale downward facing knock.

Alright. Taking the the opposite side of our mat, so we'll bend the knees and gaze forward. Now picture planting little seeds to the feet as you tippy toe towards the top of your mat. Maybe it's joy, strength, presence, and then ragdoll for a moment once the feet reach the top within that space. Relax the head. Slow roll to stands.

Breathe in as you rise. And as the crown of the head lifts, reach the arms up, big breath in. Practice the arms, baby backbend, and he'll reach the hands back up, exhale forward fold, soft bend of the knees, halfway lift as you breathe in, plant the palms and step the feet back into a high plank pose. This time, we're gonna shift to the toes, keep the belly pulled in, lower halfway, elbows pull in, Chaturanga. Up dog, breathe in, straighten the arms, lift the heart, press to the feet. Leggs are active.

Downward facing dog, flip it up and back, and then land one deep round of breath to yourself. Right leg will go high for a 3 like a dog. Now as you exhale, draw your knee towards your nose into a tiger pose shape, then gently set the right shin down about halfway through your mat space. Left hand goes high into a grounded side plank and start to pick up the left foot just to hover it up off the mat space. Gaze towards the right hand.

That left foot is gonna step up to the top of your mat's space. Left hand comes down. Tuck your right toes, lift, and launch into a standing splits. Right leg goes high. Head drops low. Breathing in here. Right? He'll lift lifts a little bit higher.

Accale into your Shiva. A final tiny ball, bend both knees. Squeeze the other thighs together, inhale back into standing splits, exhale step the right foot way back. You're gonna crawl your hands through prosorito wide legged forward fold. Parallel of the feet.

Let the hips be high. Head heavy. Halfway lift through the heart as you breathe in. Right knee will bend into Skandasana lateral lunge. So the left toes wanna play flexing up towards the sky just so we can feel a nice opening through the inner thigh.

Hands can stay on the earth. You can also take one or both hands to heart at any point. Drop the gaze back towards the left foot. You can walk your way back into your low lunge, top of your mat space. Drop your right knee down and lift the left hand high back into that low lunge twist.

This time, we're gonna sweep the left hand all the way behind us up and around. The right hand follows into crescent moon. On Jana. Find a full breath in, plant the palms, move into a half splits pose just for a moment. The left leg can straighten any amount. Left toes can flex up off the earth.

Crawling back through your low lunge, palms will plant. Tuck your right toes, right knee lifts. Moving right into the left side, left leg high, breathe in 3 like a dog, axial knee to nose, into that tiger post. Set your shin down, open into a grounded side plank, right hand high. And then just hover the right foot up off the earth and squeeze that right glute.

Right foot is active here. Take the gaze towards the left hand. Step the right foot forward. Talk your left toes and launch into standing splits, head heavy, left heel high. Find an exhale, Shiva squat, squeeze and chain where the left knee behind the right.

Then inhale standing splits, kick it back up. Step the left foot way back. Crawl the hands. Almost like you're sliding through prosorita this first time. Maybe just a sway as we're setting up our flow.

And we'll lift the heart forward, bend into the left knee, Skandasana, right toes, flex up to the earth. Gaze to the right foot. Crawl your way towards that right foot again. Low lunge, back knee down. The right hand reaches up into your twist.

Big circle down and around with the right hand. It guides you into Crescent moon with both hands lifting up to the sky. Big heart space. Exale half splits pose, palms rain down towards the earth, hips shift back, and the right leg straightens out. And we'll start to crawl our way back into our lunge.

From here, we'll flow that breath to movement. So tuck the left toes, lift the left knee, inhale right leg goes up and back three legged dog. Axile knee to nose, set your right shin down, left hand high, grounded side plank. Lift the left foot. Take a breath in.

Step the left foot forward as you exhale. Right leg lift, standing splits, inhale, shiva, exhale, inhale standing splits, right, footsteps way back, crawl through prosorita, skandasana, Rainy Benz, crawl back to the top of your mat space, low lunge twist, left hand high, inhale, circle the left hand all the way back and around, crescent moon, inhale. Half splits as you exhale. Crawl forward back into your lunge, left leg high, 3 like a dog, inhale, knee to nose, Set your left shin down, grounded side plank, right arm high, right foot lifts, step the right foot forward, strong press inhale standing splits, Sheva as you exhale. Standing splits inhale.

Big step back with the left foot. Prosarita crawl through all the way. Skandasana, left knee bends. Take it to the front, into your low lunge twist, right arm high, left knee down, breathe in, big, sweet, down and around, cross and inhale reach the hands up. Axale half splits, pose, hips back.

Crawl forward. Plant your palms. Right? Footsteps back this time. High plank pose. You can lower down halfway.

Up dog, inhale, hips high, downward facing dog, exhale. Few breaths to land. When you're ready, lift the right heel back up high of the sky, breathe in. As you exhale, knee to nose, tiger, hold. Right leg goes up and back big inhale.

Step the right foot through this time. Keep your back knee lifted, and we'll find that right arm high, another variation of our twist. K. So you'll find the gaze towards the right foot. Feel the right heel root into the mat.

Those left fingertips, conten slightly, or onto a block if you have one nearby. We'll find a little twisted shiva. So the left knee will start to tap behind the right. You're gonna reach the right hand for the left foot and then inhale open back up into your low lunge twist. 2 more times, exhale sheva top, inhale into your low lunge twist.

Last time, strong exhale, Shiva tap, inhale into your low lunched twist. Axhale right hand comes down, toe heel to right foot a little bit wider. Staying here in lizards, perhaps if a grounded variation is calling too, you can drop the back knee into a runners. Maybe the right knee just slides owen in, kind of flushing out the right thigh. Come back through center as you're ready.

Tow heel to right foot a little bit closer to center, lift the left knee up off of your mat space. We'll find that Shiva rather standing split. So left leg will start to lift. Then find that Shiva right through center. Standing splits, kick back up, breathe in.

Left foot comes down towards the Earth forward fault. It's been a halfway lift, breathe, then lift the heart forward, exhale chest towards the thighs, forward fault. Route to rise, extended mountain, inhale. Palms to heart as you exhale. A little pause.

Thumbs into sternum. Feeling the feet grounded. Thinking the hands back up to the sky. Breathe in. Forward fold as you breathe out.

Halfway left inhale. Plant the palm, step the feet back as you exhale. You can move through that Chaturanga, lowering halfway, up dog, inhale, hips high, down dog, exhale. Left leg high, inhale. Tiger pose as you exhale.

Need a nose. Left leg high, inhale. Step the left foot through as you exhale. Right hand stays down. Left hand goes high.

That back knee is lifted in this twist. Feeling the left heel grounded. Press firmly through the left foot, finding your twisted jeeva, draw the right knee behind the left calf, and tap the right foot with that left hand. Inhale, open back into your low lunge twist. Exhale shiva top.

Last time, big inhale. Connecting hand to foot. Well, a little seed is being placed right between that hand and foot. Inhale step back, exhale, left hand down. Left foot is gonna toe heel a little bit wider. Hands inside the left leg, back knee can stay lifted, hanging out in lizards, maybe back knee lowers.

It's just a moment to flush out that left leg. As you're ready, left foot comes through center, lift up the right knee, tucking your back toes, standing splits. One last time, right leg goes high, inhale, axale into the shiva squeeze through center, inhale standing splits, soft bend of the left knee, right foot comes next to the left. Forward folds. Halfway lift, even out breathe in, exhale folds, extended mountain, inhale rise, palms to heart as you exhale. Thumbs drawn to the sternum.

Breath slows down. Just a teen seep bit. Feel any warmth and the heartbeat moving for you. And I'll take the hands one last time up to the sky. Biggest reach yet, inhale.

In that cactus as you exhale, baby backbend. Inhale reach up, exhale forward fold, halfway lift, inhale, plant the palms, step back, last Vinyasa, if you want it, lowering halfway, up dog, inhale, hips high, down dog, exhale. Slowly gently land the knees onto the earth, swing the legs around so you can come onto your seats. We'll find Fashim Munsonasana the seated forward fold. So legs can reach long in front of you.

I like sometimes shimming my tailbone back. Just give me a little more space in the hips. Reach the arms up and breathe in. Then lead with that heart as you exhale hinging through the hips, reaching forward forward. You can't reach anymore.

Grab what's accessible. Might be the thighs, with the calves, maybe the feet. Let's breathe in. Just wave the heart forward for a halfway lift sensation. Exhale as you fold around through the chest here, around through the shoulders.

The chin can even bow inwards. Just signaling to our nervous system. We can slow down a couple notches. Long exhale out. Long inhale to roll you back up.

Head lifts. Scoop the hips forward. Just so you have enough space to lower down to your back. We'll take this slow. I want you to picture vertebrae by vertebrae.

It's a seed. What's that seed you're planting at this point in your day? And then once you land on to the earth, just letting those seeds settle, bringing the feet together, and the knees wide into supta baddha konasana. It's nice opening through the hips, the surrender, through the lower back. Take the hands just outside the thighs and close the knees together.

Almost like a book. Left foot will stay planted. Take the right knee up and wide, and you can wrap the right hand the hands around the right shin. Just take a moment. Maybe drawing some circles to the right thigh or swaying, right, and left. Start to move into half happy baby and grab the back of the right thigh or crawl the right hand up the shin.

Just drawing the right knee down and wide. A lot of space to the belly here to send the breath a little bit further down into the diaphragm. Take that right foot and start to move it onto the left eye into a figure 4. So you'll keep the right knee wide. Walk the left foot over to the right side of the mat a little bit.

You're gonna drop this figure four shape into a twist. Letting that right foot maybe touch the ground, maybe not. Arms can come out to a tee or cactus. Full breath in. Full breath out.

Generally draw the navel, the belly button to the spine just to draw the knees back through center. Right foot will plant onto the earth, drawing the left knee up and wide into a little hug, a sway of the knee out and in, or some circles. And then half happy baby here, drawing the left knee wide, you can grab behind the thigh or maybe up the shin. Maybe the foot's there for you to grab. In your own time, placing the left foot right onto the right thigh.

Left knee presses away from the body, but the right foot walks over to the left just so we can have some space to drop into this figure 4 twist a little bit more. The arms might draw to a tee. Just broadening the wings. Failing up head to toe with that breath. Gentle draw, the navel back into the spine, knees through center.

Both feet plant on the mat, lower sacrum, lowers, and rests on the mat. Windshield wipe the knee is right and left just a couple times. Make your way into Shavasana. Corp's pose legs long. Arms heavy by the sides.

And it's exciting to vision out and to feel intention and creativity and seeds being sowed on your path. And part of that process is then letting them be in the earth in that creation moment and just enjoying the knowledge that you have put that seed out into the world, and that there's a fruition and a blossoming that lays ahead of you. That awaits you, enjoy. I'm just finding a full breath in here. Full exhale out.

Start to stir the breath. Moving it. In, down to the toes, up to the head, and exhaling fully, emptying. Just invite you to tap each finger to your thumb waking up. And as you do, just thinking that word, that seed, finger by finger.

Perhaps a full body stretch, reach the arms, overhead, the spine, can arch draw the knees into your chest, curling onto one side into embryo. This beautiful little seed that you've planted through your practice. Placing that seed perhaps right in your heart, in your stomach, in your center. I'm carrying with you as you press up to a seat. Palms drawing into heart center, thumbs connecting into the heart space, wishing you with so much joy and excitement as your seeds blossom and grow down your path.

And may we feel in about one another in gratitude?