Embracing Change

Hi. Welcome to your 30 minute flow. If you're with us in this series, we're about halfway through this cycle of moving from beginning to completion. And this class will circle around a mandala flow in the midst of that cycle and exploring what that brings up for us. So we'll start in child's pose.

You can wear your knees wide. Big toes to touch. Let the hips draw back towards the heels. You can walk the hands forward. Just let the forehead rest down towards the earth.

I'm feeling the back line of the body is broadening and open up towards the sky. The space in the lower back and the hips starting to form as the breath moves a little bit deeper into the lower belly and back out to the fingertips. It's about all ten fingers wide from this child's pose as you inhale start to roll forward through a wide need tabletop. Start to drop the belly and lift the heart as you inhale. The feet might lift up into this child variation of a seal.

Exhale begin to sit back into child's pose, hips rest towards the heels. Inhale rolling forward rounding to the spine, then dropping the belly, lifting the heart, staying for that breath in, curling and rounding hips back towards the heels. Rolls through your tabletop and start to draw the knees underneath the hips, tuck the toes, send the hips up and back into downward facing dog, Autumniko Shmanasana, You can spread all ten fingers wide, take time, walking the feet, maybe pedaling them out, bending one knee or the other. As you land in distillness, feeling the shoulder blades slide down the back, so there's space through the neck, and the heart to press towards the thighs. Finding inspiration from that child's flow into our tabletop, we'll start to come high at the toes and breathe and roll into a high plank pose.

So shoulders stack over wrists, hips start to draw online with knees and shoulders. Draw a breath in here, start to bend the knees and sit the hips back almost like you're in a little crouching downward facing dog, belly comes close towards the thighs, exhale hips high, downward facing dog, legs, straight, and back out. Two more times, inhale rolling forward, high plank pose. Bend the knees as you exhale, sit the hips back, crouching down dog, legs begin to straighten out. Like a wave, inhale, high plank.

Axale, bend the knees, sit the hips back, settle into your downward facing dog, inhale come high of the toes, start to roll forward into your high plank pose. Shoulders stacking over wrists. Heels plugging back. The knees can lower here. We'll find our chaturanga.

So shifting to the toes, lowering halfway down as you exhale. Straight in the arms, lift the heart up on top the toes upward facing dog, roll it up and back downward facing dog, exhale. Right leg will start to lift high the sky when you're ready. Breathe in. Begin to step the right foot forward and through.

Keep the back knee lifted. Start to rise into crescent, high lunge. Back knee is lifted. You can keep a soft bend of that back knee just so we can feel the tailbone tuck underneath us. And from that rooting down to the feet, a little lift through the fingers, the crown of the head.

As you exhale, right hand will come back. Left hand comes forward. This high lunge twist. Lags holding you steady, but the wings broadening out as you reach to the fingers. Now this breath in will spiral us all the way open to the left into a star shape.

And then bend to the left knee, Skandasana lateral lunge. Play with the right toes flexing up here. Just opening the inner thigh. We'll bend into the right knee, Skandasana, left toes start to flex up hip, drop down, heaviness in the tailbone. And then keeping the gaze at your left foot, you'll travel to the back of your mat space, grounded low lunge, right knee down, Keep the back toes tucked, but reach the arms up to the sky for crescent moon.

One more breath in. Begin to plant the palms towards the earth, press through the back foot, right, leg, left standing splits, head drops low. Find a soft bend of the left knee. Right foot will come next to the left in a forward fold. Bend both knees a lot.

Utasana chair pose shift the weight into the heels. The toes can almost wiggle up off the mat. Space through the neck, soft shoulders. Wait, firmly, plants in the right foot. We'll find a low fly crescent.

So left foot steps way back. Arm, sweep behind you, and the left toes land back onto the earth. From that line of energy to the left heel, press, activate the left leg and then reach to the crown of the head, lean the heart forward a little bit more. Inhale will spiral all the way open through the center of our mat, exhale warrior 2 at the front of your mat space. Left toes, pivot forward, bend the left knee, and you can feel that right foot pivots inwards as well.

And breathe. Sorry to find a reverse warrior with your next breath in. Left hand goes up and back. Maybe a half behind behind your back with that right hand. A lot of breath into that left side body. Exhale, rain the hands down.

High plank pose, step the left foot back, lowering down into your Chaturanga. Up dog, breathe in, hips high, down dog, exhale, settling. Left leg lifts up. 3 legged dog. Strong step through with the left foot. High lunge, crescent, rise, arms reach up to the sky, steadiness to the left leg.

Saying thank you to this left leg. I'm just holding you strong. Then twist, right arm forward, left arm comes back. Now feeling that broadening to the wings, fingertips, and opposite directions. Spyling all the way open through that star pose shape, then bend the right knee skinnedasana, left toes flex up off of the mat space.

You know, bend into the left knee into your Skandasana. Right toes flex. Keeping the gaze of that right foot will crawl into our low lunge. Left knee down. Keep the back toes tucked, but reach the arms up to the guy. Failing up with an inhale, rain the palms down as you exhale, pressing off the left toes, standing splits, and then soft bend of the right knee, left foot comes next to the right.

Bend the knees a lot come into your utkatasana chair. Weight shifts into the left foot. Right foot steps way back. Arms come behind you into your low fly crescent. And there's a lot of power through the legs here.

A little bit of softness in the face. Spiling all the way open to your right through that star into warrior 2 front of your mat space. Right knee bends. Left foot pivots in. Breath and gaze is steady.

Keep the strength of that right leg. Just flip the right hand up and back. A little bit of peace in this reverse warrior, a little bit of surrender, and the exhale guides you down into your high plank pose. Lowering halfway into your chaturanga, inhale up dog, exhale downward facing dog, pausing and breathing. Feeling the energy move head to the toes, taking that and flowing it one time breath to movement, start to lift the right leg high of the sky, inhale.

Step the right foot forward and through exhale. Inhale high crescent, breathe in, exhale right hand, back twist. Pivoting all the way open, left knee, Skandasana, lateral lunge, take it over to the right knee Skandasana, take it to the back of your mat space, crescent moon, back knee down, breathe in and reach, almost like a little launching pad, press of the right foot, standing splits, exhale forward fold, chair pose, inhale, hips, back arms forward. Left foot steps back, low fly crescent, hands behind you, inhale through your star, big heart, exhale warrior 2 front of your mat space. Reverse, breathe, then left hand up, and back.

AC sail hands come down into your high plank pose, lowering halfway, up dog, down dog. Left leg high, inhale. Step the left foot through, exhale. Crrescent, inhale rise, exhale twist, left arm back. Inhale, open it up, right knee bends, exhale, Skendosana, inhale through center, and then bend the left knee Skendosana. Take it to the back of the mat base, lower the back knee, just one time inhale crescent reach, exhale palms plant lift the left foot standing splits.

Forward fold left foot next to right. With the chair, inhale, right foot steps way back, low fly crescent exhale. Inhale, all the way open the star, warrior 2 front of your mat space exhale. Reverse warrior, big breath in, plant the palms as you exhale, moving through your Chaturanga, lowering down halfway of dog, breathe in, down dog, exhale. We'll take that through one more time, slowing it down, but staying with this Mondola.

Right leg goes high. Need a nose and step the right foot through. Crrescent, inhale rise, high lunge. Right hand comes back into your twist exhale. So we'll pause.

This is a really beautiful place to stay and just work the strength of the legs, embracing this open arm twist. If you wanna take the hands into the heart center, you'll bring them into a prayer, lean the heart forward, and then see if that left elbow can hook onto the outside of the right thigh. If you have that connection of elbow to thigh, you're playing with a little bit of dialogue, the thigh pressing into the elbow, and the elbow into the thigh, just so you can rotate the heart up a little bit more. And that right leg is super strong. I'm gonna press open and through your star.

Rise. Left knee, Ben Skendossana. Right knee, Ben Skendossana. Take it towards the back of your mat space, right knee down, crescent moon, breathe in, reach the arms up. Plant the palms down, right leg left standing splits.

Spine some shivas here. So bend into both knees, squeeze the right knee behind the left, and then kick up into your standing splits. Ben the right knee, bend the left, Shiva, inhale standing splits. Shiva, hold. You might play with one hand to heart.

The other hand might come to heart. Trying on something new, embracing a little bit of challenge and change in your practice, where you can breathe a little bit deeper. Where you can speak a little bit kinder to yourself, standing splits, big press, big inhale, exhale forward fold, share pose, bend the knees, breathe in, exhale, low fly, left foot steps way back hands behind you. Inhale, reach open through star, warrior 2 at the front of your mat space, exhale. Inhale, reverse warrior, breathe in.

Exale hide, plank pose, palms, plant down. Now this left leg is gonna go up and back. 3 like a dog. Bend the knee. Open the hip.

You can shift the shoulders slightly over the wrists that left foot might step behind you into wild thing. Lift the hips. Left arm reaches over a year. Being the spiral back through high plank pose. You can move through a Vinyasa if you'd like.

You can also meet us right in downward facing dog. Being here with your breath, with your body, Left leg, left inhale. Step the left foot through, exhale. Crescent, inhale rise, high lunge, left arm back, exhale twist. We pause.

And we settle. Staying in this open arm variation or maybe bring hands to heart for that prior leaning the heart forward. Right elbow might connect to the outside of that left thigh. Whatever variation you're in, that back leg is just as strong as your left thigh holding you. Seeing if the shoulder blades can draw down and back a little bit more space in the neck.

One last exhale to rinse heart lifts a little bit more as you twist. Strong, press of the left foot, inhale open into your star, right knee bend, Skandasana. Take it to the left Skandasana. Take it to the back of your mat space, ground the left knee, crescent moon, inhale arms up to the sky. It feels nice through the hips. Yeah.

Open up, and then plant the palms down. Left leg lifts, standing splits. Few shivas, axial, a squeeze in chamber, inhale the standing splits, axial shiva, building a little bit of heat that fires what transforms us, inhale standing splits, axiel Shiva. Try on something new. Maybe a hand or 2 float to heart.

One more breath. Press standing splits. Left leg high. Forward fold. Left foot to right. Half lift and hill, exhale forward fold.

Hootkatasana chair pose, right foot steps way back into your low fly. Move through star, breathe in warrior 2, exhale, right knee bends. Breathe in reverse warrior. Right hand flips up and back. Akhale plant the palms down.

Right leg will go up and back. 3 legged dog. Bend the knee from here. Open the hip. You can hang out and just take some circles or stillness. If you wanna try a wild thing, shift the shoulders forward.

Step the right foot behind. Lift the hips up, right hand reaches over the ear. Back into your high plank, optional Vinyasa, if you'd like to take it, lowering down, in your chaturanga, up dog, breathe, and hips high, down dog. Maybe 2 or 3 breaths just to settle to feel that flow moving through you embracing it with the breath. Soft bend of the knees gaze forward, and just go ahead and lower the knees down to the earth.

Set the hips back for a moment, and a child's gonna reach the hands forward. It's kinda connecting in from that beginning point of class to now. Noticing if any change has happened in the body, in the mind. You start to roll on up when you're ready. You can come onto your seat and swing the legs around.

Reach both legs long in front of us. Just setting up for a forward fold before we come to our back, reach the hands up to the sky, draw a really full breath in reaching through the crown of the head and heart and then bowing and hinging through the hips into Pashimotes and Asana seated forward folds. Mind the change, spout inwards, a little bit more, these last couple breaths as you surrender. And humble honor of the body in this moment here. And he'll rule the heart back up.

Scoothe the hips forward and take a slow descent down onto your back. Once you land there, plant both feet and just windshield wiper the knees, right, and left. A little release to the hips and the lower back from all those lunges and twists. We'll start to slide the left leg long hugging the right knee up and in finding half wind. Maybe taking an ankle roll with that right foot.

But really pressing the left heel forwards, the left toes flex to the face. Breathe in a little bit deeper, hug a little bit tighter with the right thigh. As you exhale, draw the right knee over. Moving into your supine twist. Arms might draw it to a tear cactus.

Just rinsing it out. Body, mind, and spirit. Surrendering away any gripping. Breathing in some new life with each inhale. Drop the knees back through center.

Take a moment and bring both knees into the chest. Giving a nice reset of the spine. All pose. Left knee will stay in. Right leg slides long.

Maybe a couple incorals with the left foot, but then really press to that right heel and flex the right toes towards the face as you hug the left knee up and around. Exhale, left knee over, supine twist. Let the arms fall into a shape. It just feels like they can be free. Like, they can let go and not carry so much.

That way the shoulders can unburden a little bit more as well. Follow your next inhale to draw the knees through center. Knees come back into the chest one last time, and you can really make this yours. You can hug and ball. You could draw little circles.

So the knee is if there's any other shapes or shiftings that are really calling to you at this point in your practice, I just invite you to welcome them in. Make these last few moments completely yours. When you're ready, we'll start to land into supta baddha konasana with the feet touching the knees, drawing wide, like, little butterfly wings. The hands, they can land wherever you'd like, maybe arms by your sides or one or both hands on the belly. Lowing the back of the head to find surrender, to find permission, letting go.

There might be a little bit of swirling of warmth or heartbeat or breath that or just reminders of this Vinyasa practice, and the gift your body just offered you. Me let go. Letting that be enough. Start to draw this next breath in a little bit deeper. Letting that full inhalation, inspire movement, pack into the body, taking the hands outside the thighs and just closing them like a book.

You can roll through either side or roll right up through center. I mean, I guess, in a seat. And finding the hands back into the heart space um's connected in with the sternum. Seiling together with one last full inhale and a full exhale. Bowing inwards to ourselves to one another.

I thank you for sharing your practice today and send you off with a bow and so much gratitude. Namaste.