60-Minute Yoga Flows Artwork
Season 2 - Episode 3

All-Around Flow

60 min - Practice
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Sarah guides us in a fluid and watery continuous flow to find rhythm and ease in the body and mind. You will feel fluid, relaxed, and happy.
What You'll Need: Mat

Transcript

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Welcome to your practice. So in this sequence, we're going to move through just an all-around flow. It's going to be continuous and watery so that we can just start to find some rhythm in the body, some ease in the body and in the mind. So we'll start seated. So find yourself a comfortable cross-leg seated position.

And then just take a moment to land so you can kind of wiggle in and maybe root down through your sitting bones, lengthen up through the spine, through the crown of your head, maybe just letting your hands rest on your knees, palms facing down or up, whatever feels best for you. And then if it feels comfortable to close your eyes where you are, just take a moment to allow the gaze to shift to the internal by closing the eyes. And then just take a moment to notice and we'll begin with three cleansing breaths together. So as you're ready, allow a big full breath in through your nose and then open your mouth and sigh it out. Let it go.

Do that again. Inhale through the nose. Open the mouth, sigh it out. Let it go. One more cleansing breath.

Inhale and sigh it out. Let it go. Exhale, beautiful and then just come back to either the natural rhythm of your breath or if it would feel good to tune into yogic breathing, ujjayi breath, feel free to allow the breath to begin to move in and out through the nose and then we're just going to come into that water equality right away. So from your seat, we'll take some Sufi rolls. So as you inhale, just let the chest come over the knees.

And then as you exhale, just sitting back on your sitting bones round through the spine. It's kind of like this cat cow movement, inhaling forward and exhaling as you come back. And as you're doing that, you can take these circles as big or as small as it feels good. Maybe let the head and neck relax as you're moving through. So you're just churning the energy and also just inviting a little bit more ease into the spine, into the hips.

You can really take these as big or as small as it feels good in your body. And if there's any point where it feels nice to linger, feel free to linger, maybe change the direction of the circles at some point. So I'm just taking maybe five more rounds, linking your breath with the fluid movement. Good, and then start to make your circles a little bit smaller. So start to come back up toward your center and then find that seated position again.

So find that rooted seated position. Notice the fluidity in the body and then just start to walk your hands forward any amount. So you can just come into a forward fold, but let your sit back so you can just come into a forward fold, but let your sitting bones kind of root down as you do that. And when you find your edge, let your head and neck and shoulders relax. Take a couple breaths here.

Nice and then wiggle your way back up to your seated position. We're just going to change the crossing of the legs just to allow us to get into the opposite hip. So maybe take the circles in the opposite direction to start as you inhale coming forward as you exhale rounding back. And then again, just let the head, the neck, the shoulders relax as you move at your own pace, move like you and then tune in. So again, inhaling as you come forward, exhaling as you round back, linger anywhere.

It feels good to linger and then just notice what this opens up for you. So maybe there's a little bit more opening in the hips and spine. Taking a few more rounds, maybe changing directions if that feels good if you did that on the first side. Good and then you can start to make the circles a little bit smaller as you're ready. And again, just kind of circulating that energy back to center.

And then as you do that land ground, tent your fingertips and then any amount, just walk your hands forward, root back through your sitting bones, let the head and neck relax down and just take a couple breaths here to land. And just notice the movement that's occurring within even though we're still. Good and then walking your hands back in, step your feet in front of you and we'll bend our knees, bring the hands behind the back and you can turn the fingers out to the sides of your mat a little bit and then start to lift your hips, lift your gaze, take a big full breath in and then stick out your tongue and take a lion's breath. Good and then lower your hips down and then crossing at your ankles will come to all fours. So make your way to tabletop position, let the shoulders land right over your wrist, hips over the knees and then again just start to find circles here.

So we'll take some barrel rolls, you'll shift the weight forward so the shoulders come over the wrists and then shift the weight back. You might even come back through child's pose and then just keep moving in circles. So shifting the weight forward in a circle and back over the heels, inhaling as you come forward and exhaling as you come back, exhaling as you round back and just take this a few more times in one direction. There's anywhere it feels good to pause, feel free to do that. Good and then shift directions as you're ready.

So just taking it the opposite way, shifting shoulders over wrists, sinking it back towards your heels and again linger wherever it feels good to linger and next time you come back towards your heels, land in child's pose. So letting your hips sink back towards your heels, reach your arms forward actively, let the head rest down so maybe the forehead and third eye rest on the earth. And then tint your fingertips if that feels okay so that the elbows start to lift up off the earth. And then go ahead and walk your hands over to the right side so that you're feeling a stretch through the left side body, shift a little weight towards your left hip. And you might even place your left hand on top of your right hand and then breathe into the side waist, the side body, couple breaths here.

Good and then coming back through center as you're ready and just taking the hands up and over to the left, shift a little weight toward the right hip, the head relaxed, maybe placing right hand on top of the left and then just a couple breaths here breathing into the right side body. Good and then come back through center. So coming back up to all fours, find your tabletop position again. Let the shoulders land over the wrists, hips over knees. And then take your left leg back so tuck your toes and then just start to shift the weight back and forth a few times, really stretching into the back of the left leg and whatever feels good there.

And then center your weight, bring the shoulders over the wrists, spin onto your left heel, kickstand your right shin back, bring the weight into your right hand, just reach that left arm up for Ardavashisthasana. Good and then from here let's take some circles with that right arm, or left arm, excuse me. So take the left arm over your ear and then circle it in front of the face and down and up and we'll do that three times and start to link the breath, inhaling and exhaling. Inhale, reach the arm up over your head and exhale, sweep it down and up and then take it three times in the opposite direction. So inhale as it comes down, exhale as it reaches up.

Inhale, exhale. One more time, nice circle in that shoulder, inhaling as you come forward and up and exhale, feel that opening. Good, from here bring your left hand down. You're going to come onto the left toes again, so tuck your left toes, draw your right knee in toward your nose so you're hovering in a plank pose with the right knee in toward your nose. Take a big full breath in.

Good, as you exhale sweep the right leg all the way up and back, three leg downward facing dog and then bend the right knee to open up through the hip. Good, and then maybe roll out your foot a few times in one direction and then the other, feeling the opening through that right hip. Keep pressing through both hands, let the shoulders stay level. Good, and then start to straighten the right leg any amount. Take a big full breath in here and then step the right foot through between your hands.

And then lower your back knee down, come onto your fingertips, nice. And then take a big full breath in to lift up through the heart, through the gaze. And then as you exhale, draw the hips back. Maybe come onto that right heel as you lift the toes up. And then we'll be fluid with this for a few breaths.

So let's inhale to rebend through the front knee, lift up through the heart. Good, and then exhale, draw the hips back and fold over your front leg. One more like that. Inhale, rebend through your front knee, lift up through the gaze, through the heart. Good, and then exhale, draw the hips back, folding over that front leg.

Take a couple breaths here, just holding, breathing in to the back of the right leg. You can keep that right knee bent as much as you need to. Beautiful, and then rebend through your front leg. Tuck your back toes, lift the back knee up. Plant your left hand down so it's right under your left shoulder.

And we'll take a lunge twist from here. Sweep the right arm up. Let the chest open up toward the right. Good, and then keep hugging the right hip in. Let this twist happen from the navel up.

And then maybe take that right arm over your ear for a breath. Lower the right hand to the inside of your front foot. And then walk to your left. So we're going to take Skandhasana. So as you walk to the left, you'll come through center.

Put a bend in your left knee. Maybe turn the toes out a little bit. And then keep that right leg nice and straight. You can keep the fingertips down. You might bring them toward your heart if that feels better for you.

It's a little bit more strengthening in the legs. Good, and then stay low, and we'll crawl all the way back to your lunge facing the front of the mat. And then go ahead and step back to downward facing dog. And just take a couple breaths here. Maybe pedal it out.

Sway the hips. Shake the head. Feeling into the back body, the backs of the legs. Spreading the fingers wide. Good, and then on your in breath, we're going to lower the knees down and come into cow pose.

So drop the belly. Lift the gaze. Take a big breath in. And then as you round toward cat pose, draw the navel to the spine, tuck your toes, and lift your hips right up and back to down dog. Do that two more times.

So inhale, knees lower, belly drops, heart lifts. Exhale, tuck the toes, navel to the spine. Press the hips up and back. One more. Inhale, knees lower, heart lifts, gaze lifts.

Exhale, right back to downward facing dog. Nice. And then lower your knees down. Come back to tabletop and we'll just set up for the other side. So float that right leg back, tuck your toes.

Maybe shift the weight back and forth a few times. Feeling into the back of the right leg. Yeah, and again, just inviting in that watery fluid quality. So move in a way that it feels good to move for you today. Good.

And then find your center. So shoulders over wrists. Spin the right heel down. Maybe kicks down the left shin back a little bit. And we'll reach that right arm up.

And then we'll take some circles with that right arm. So inhale as the arm comes over the ear, down and up as you exhale. Take two more in that direction. One more. Inhale it over the ear, down, exhale it up.

And then as the arm comes up, we'll take it in the opposite direction. So inhaling it down, exhaling it up. Inhale, circle down, back, round. Last one. Back, down, and around.

Nice job. And then again, we'll bring that right hand down. Tuck your right toes. It's a little bit of a tricky transition. So draw that left knee in toward your nose.

So you're hovering in that plank pose, left knee in. And then sweep the left leg up and back. Bend your knee, open up the hip, and find that down dog split. Maybe roll out the foot a few times. And just really feeling into that left hip, the foot, shoulders.

Good. And then start to straighten through the left leg as you're ready. Take a big breath in. Exhale, step it all the way through. Lower your back knee down, come onto your fingertips.

You can also have a couple blocks here if that kind of brings the floor up to meet you a little bit. Feel free to do that. Good. And take a big full breath in as you lift up through the heart, lift the gaze. And then exhale, shift everything back, fold in.

Arda Hanamanasana. Take a few more of those. So inhale to rebend through the front leg, lift up and lengthen. Exhale, draw everything back, folding into half split. Hamstring stretch.

Good. One more. Inhale, rebend. Look up and lengthen. And then exhale, fold in.

You might hold for a couple of breaths for this last one. Taking just a couple of breaths to create some space in the back of your left leg. And again, feel free to bend that left knee. Breathe. Good.

And then we'll rebend through the front knee. Tuck your back toes, lift the back knee up. Plant your right hand down. We'll set up for that lunge. Twist again.

So this time, sweep the left arm up. Maybe lift the gaze up towards your fingertips and then hug the left hip and stay active in the right leg. So you're twisting from the navel up. And then maybe take top arm over your ear, feel that length in the side body. Good.

And then lower the hand to the inside of your front foot. Again, this time walk to the right, coming through your center, parallel the feet. And then bending the right knee, keep the left leg straight. Feel free to turn the right toes out a little bit as you come into Skandhasana. Good.

And then just take a couple breaths into that right hip. Beautiful. And then coming all the way back to your runner's lunge. And then we'll step it right back to down dog. Good.

And let's take those cow poses again. So take a big breath in, lower the knees, lower the belly, lift the heart, lift the gaze. As you exhale, tuck the toes, come back to downward facing dog. And you might round back a little bit. Two more.

Inhale, knees, lower cow pose. Exhale, tuck the toes, lift the hips up and back, downward facing dog. One more. Inhale, knees, lower, belly drops, gaze lifts. And exhale, tuck the toes, lift the hips up and back into your down dog.

And then just take a couple breaths right here. Tune in and notice what you notice. Good. And then as you're ready, let's float the right leg up. Take a big full breath in here.

And then exhale, step your foot through between your hands. And again, let's lower the back knee down, come on to your fingertips. And this time, hook the thumbs, come up into a low lunge on Jnyasana. And then just take a couple of breaths to land. Let your front knee land right over your ankle.

Engage through the core to protect the low back. And then let the shoulders drop. Good. Nice. Take a big full breath in.

As you exhale, hands frame your front foot. And then one more time, just shift the hips back, Ardha Hanamanasana. Maybe lifting up the right toes as you fold over that front leg. Good. And then rebend through the front knee.

Tuck your back toes, lift the back knee up. Lunge twist, left hand down, right arm lifts, opening up to the right. Take a big full breath in. Take the top arm over your ear. Lower it to the inside of your front foot, Skandasana.

Left knee bends. Come through your center. Keep the right leg straight. Maybe float hands up this time. Good.

And then coming into the flow, come all the way back to your lunge. And step back, downward facing dog. Nice. This time, as you inhale, come forward to plank pose and pause. Find the top of a pushup.

Find your strong energy here, reaching through the crown of the head, back through your heels. Take a big breath in. And then exhale, just lift the hips up and back. Downward facing dog. We'll do that two more times.

Just warming the joints. Inhale, come forward to plank. Keeping the length and the spine, lift the hips up and back. Down dog. Good.

One more. Inhale forward to plank. Exhale back, down dog. Nice. Allow a big full breath in here.

And then maybe open the mouth inside out. Left side. Inhale, the left leg lifts. Exhale, step it all the way through. Lower your back knee down.

Hook your thumbs. Maybe take the opposite thumb on top if you remember which one. It's usually the one that you don't do first. So as you come up, engage through the core. Protect the low back.

Let the shoulders relax. Soften the gaze. Breathe. Good. Big full breath in.

Long breath out. Lower the hands down to the earth. Frame your front foot and then fold over your front leg. Shift the hips back. Arda ahanamanasana.

Good. Inhale to rebend through your front knee. Tuck the back toes. Lift the back knee up. Plant your right hand down.

Sweep the left arm up. Lunge, twist. Maybe take the top arm over your ear for a breath. And then lower to the inside to walk to the right. Come through center.

Parallel the feet. Bend your right knee. Straighten the left leg. And then skandhasana. Stay low to the earth.

Come all the way back to your lunge. And then step back to downward facing dog. Good. This time inhale, glide forward to plank pose. Pause.

Exhale, lift your hips up and back down dog. Again, inhale, glide forward to plank. Keep the length in the spine. Lift the hips up and back down dog. Good.

This time as you come forward, pause in your plank pose. Inhale. And then exhale. Hug the elbows in. One line lower all the way down to the earth.

You're welcome to lower the knees down. Untuck your toes. And then tent your fingertips on either side of your mat. Let the elbows bend. And then we'll press into the tops of the feet.

Start to peel the chest up off the earth. Take a nice cobra here in the center of your mat. Good. And then as you exhale, let the chest melt down. Let the head melt down.

Let's do that two more times. Inhale. Peel the chest up. Legs engaged. Exhale.

Lower. One more. Inhale. Peel up. And exhale.

Lower down. Beautiful. One more time. Peel up. This time let your left shoulder melt down as you bring the left side of your face down toward the earth.

Just a nice shoulder stretch. Inhale. Come back through center. Exhale. Right shoulder melts.

Right side of the face comes down. Good. Inhale back through center. Exhale as you lower. Bring your hands next to your side ribs.

And then we'll press back to your downward facing dog and just take a couple breaths. Let that go. Tune into all that movement that's already occurring. The fluidity. The breath.

And then as you're ready, rise up onto your toes. Put a big bend in your knees. Gaze in front of you. Step or lightly float. Come to the front of your mat and pause there in your fold.

And just let everything melt down over your legs. Let the crown of the head be heavy. Spine nice and long. Knees soft. And you can really bend your knees any amount here.

Good. And then rooting down through the feet, start to roll up nice and slow. Let the head be the last thing to arrive one vertebra at a time. And as you get to the top, bring the shoulders up towards your ears. Roll them down the back.

And then bring the palms together in front of your heart. And just take a moment to pause and notice. Come back to your breath. Feel your heartbeat. Good, so we'll move into some sun salutation variations.

So as you're ready, you can bring the big toes together. Find a slight separation between your heels. And then we'll inhale to sweep the arms all the way up. Feel the length in the spine as you lift up. Maybe lift your gaze.

And then exhale, soften the knees and fold over your legs. Good. Inhale halfway up. Step your left foot all the way to the back of the mat. And then we're going to come up into crescent pose.

So stay on the ball of your back foot. Reach your arms forward and up as you come into your balance. And since it's the first one, let's just take a couple breaths to really establish this posture. So let the back knee soften. Let the tailbone melt down.

The front knee land over the ankle. Energize up through your fingertips. Relax the gaze. Going to take a big full breath in. As you exhale, lower your hands down to the earth on either side of your front foot.

And just step back to downward facing dog. Inhale your left leg up to the sky. Exhale, step your foot through between your hands. Stay on the ball of your back foot. And again, just come up to crescent pose this time on the left side.

As you come up, just take a moment to establish your connection, rooting down. But feel that lift in the upper body. Going to take a big breath in. Maybe lift up through the chest a little bit. And then exhale, hands find the earth.

Step your right foot to meet the left and fold over your legs. Inhale, lift halfway up and lengthen. Exhale, fold, soften your knees. And again, let's roll up nice and slow. Let the head be the last thing to arrive.

As you come up, bring the shoulders up with you. And then let them roll down the back. Coming to the right side, inhale, arms lift. Lift the gaze. Exhale, soften the knees and fold.

Come halfway up, inhale, lengthen. Ardha Uttanasana. Step your right foot to the back of the mat this time, setting up for crescent. Let's move with the breath. So one breath in, crescent, inhale.

Downward-facing dog, exhale. Right leg lifts, inhale. Step it all the way through between your hands. Exhale. Inhale, crescent, arms sweep up.

Exhale, forward fold, front of the mat. Come halfway up, inhale. Fold in, soften your knees and roll up nice and slow, one vertebra at a time. Shoulders up to ears, drop them down the back. So let's take that one more time with the breath, just picking up the pace a little bit, building a little bit of heat as we flow.

Inhale, arms lift, lengthen. Exhale, fold in, Uttanasana. Step the left foot back. Inhale, crescent pose, arms sweep up. Exhale, downward-facing dog.

Inhale, left leg lifts. Exhale, step it through. Inhale, crescent, arms sweep up. Exhale, forward fold, front of the mat. Come halfway up, inhale.

Exhale, fold, roll up nice and slow, one vertebra at a time. As you get to the top, just circle the arms out and up right away, and then we'll come right back into that fold. Step the right foot to the back of the mat. Inhale, crescent pose, arms sweep up. Exhale, find your down dog.

Inhale, right leg lifts. Exhale, step it through. Crescent, stay on the ball of the back foot. Inhale, arms lift. Exhale, fold, front of the mat.

Good, halfway up, inhale. Fold in, soften your knees. Roll up nice and slow. And as you get to the top, just bring the shoulders up to the ears, roll them down the back, and just pause for a moment. Check in again, noticing the fluidity and the movement that's happening within.

On your next breath in, let's come to chair pose, Utkatasana. So sink the weight into the heels, bend the knees, and sweep the arms up. Take a couple breaths here, sinking down a little deeper, maybe lengthen through the spine. Good, big full breath in. And then as you exhale, just fold down over the legs, forward fold, straighten the legs, any amount.

Inhale, lift halfway up and lengthen through the spine. And then go ahead and step back to plank pose. And you might move through Vinyasa here, welcome to lower the knees, otherwise maybe halfway down, Chaturanga. Cobra or up dog, inhale. And then rolling over the toes, downward facing dog, exhale.

Sweep your right leg up, take a big breath in. And then right knee, right tricep, hover, top of a push-up. Good, inhale, sweep the leg all the way up and back. As you exhale, right knee, left tricep, hover, top of a push-up. Good, inhale, sweep the leg up and back.

Exhale, step your foot through, and we'll come back up to crescent pose, stay on the ball of your back foot. Arms sweep up, take that hook with the thumbs that we did in Anjaliyasana as you lift up. Good, and then just hold here for just a couple of breaths, just feel that alignment. And then we'll straighten through your front leg, and then open up to warrior two. So spin the back heel down as the arms open nice and wide, and reach forward and back.

Good, and then we'll keep the movement. So straighten the front leg. Arms lift, gaze lift, take a big breath in. And then exhale, deepen your warrior two. Let's do that two more times.

So inhale, straighten the leg, arms lift, gaze lift, exhale, warrior two. One more like that. Inhale, arms lift, legs straighten, gaze lift, exhale, warrior two. Good, and then flip your front palm, reverse warrior, and just take a moment to feel that length through the side body. And then we'll come to extended side angles.

So go ahead and bring the elbow to the top of the thigh, let the top arm come over your ear, and breathe here for a couple breaths. Good, and then we'll flow with this for dancing warrior. So inhale, come all the way up and back, reverse warrior. Exhale, right back to extended side angle. One more like that.

Inhale, reach up and back. Exhale, extended side angle. Good, and then reach up and back. This time just circle your hands down to the earth, pause in your lunge, come onto the ball of your back foot, and let's take that lunge twist again. So left hand down, right arm lifts, find the twist, and then same thing here.

Lower that right hand to the inside of your front foot, and then come on into skandhasana. So bending, left knee, right leg straightens, stay low to the earth, and then come all the way back through your runner's lunge. Step back to plank pose, lower through your vinyasa. Feel free to modify, you can always lower the knees. Chaturanga or all the way to the earth, cobra or up dog, inhale.

Downward facing dog, exhale, nice work. Let that side go, big breath in. Long breath out. Good, and we'll take it to the left side as you're ready. Inhale your left leg up.

Exhale, left knee, left tricep, hover. Good, inhale, sweep it all the way up and back. Exhale, cross the body, left knee, right tricep, hover. Inhale, sweep it all the way up and back. Good, and then again, step your foot all the way through between your hands, stay on the ball of your back foot, crescent pose, hook with the opposite thumb on top, and just take a moment to land and arrive.

Good. And then straighten through the front leg, lift up, and then open it up to warrior two. Good, and so find your Virabhadrasana two just for a moment, and then we'll keep it moving. So inhale, straighten through the front leg, lift the arms, lift the gaze. Exhale, deepen your warrior two.

Two more like that. Inhale, arms lift, front leg straightens. Exhale, warrior two. One more, inhale. And exhale, re-bend warrior two, this time flip the front palm tilt, back reverse warrior.

And then extended side angle, elbow to the top of the thigh, top arm over your ear, and breathe. We'll hold this first one for just a couple breaths. Find your intuitive alignment. Feel the soles of the feet rooting down. Good, and then moving with a breath.

Inhale, come all the way up in back reverse. Exhale, extended side. One more, inhale, reverse. Exhale, extended side. Beautiful, strong in the legs, come all the way up in back, reverse warrior.

Circle your hands down, come on to the ball of your back foot. Drop your right hand off, sweep the left arm up, find that twist. Top arm over your ear, take it to the inside of your front foot. Walk to your right, come through center, Skandhasana, right knee bends, left leg straightens. Nice, and then come all the way back, stay low, come to your lunge, Vinyasa, or feel free to step it right back to down dog, your choice.

And then take a moment to arrive in downward facing dog, take a couple breaths, feel free to lower your knees if you'd like, and rest in child's pose. And again, just taking that brief pause to tune into the movement. Good, and then meet me back in downward facing dog when you're ready. If you want more time here, feel free to pause. And then we'll come to another flow sequence.

As you're ready, inhale the right leg lifts. Exhale, right knee, right tricep. Inhale, sweep the leg all the way up and back. Exhale, right knee, left tricep. This time maybe thread the leg all the way through for fallen triangles.

Spin onto your left heel, bring the weight into the right hand, sweep the left arm up. Feel the lift in the back of your heart. And then we'll unravel from there, left hand down, sweep the right leg all the way up and back. Good, step your foot through between your hands. Again, set up for crescent pose, hook your thumbs, arms come up.

Straighten through your front leg, take a big breath in. Exhale, warrior two. And then just one time flowing with the breath, inhale, straighten the front leg. Arms lift, gaze lifts. Exhale, warrior two, flip your front palm, inhale, tilt back.

Exhale, extended side angle, left arm reaches over the ear. Good, and then come all the way up and back, this time straighten through your front leg. Reverse triangle, take a big full breath in. And then exhale, hinge forward coming into triangle pose. So let the right hand fall below the knee.

The left arm lifts straight up, maybe gazing up towards your fingertips. And then breathe, take up space here. Feel the expansion of this pose. Nice, and then we'll take that transition into half moon. So gazing down, left hand to hip.

Bend through your right knee and then reach forward with your right hand as you float the left leg up. Flex your left foot, maybe add the left arm, reaching it straight up toward the ceiling. Good, and breathe. Playing with your balance, embracing the wobble. Good, and then take a big breath in.

You're going to step your left toes behind your right foot and bend both knees. So cosmic curtsy here, kind of an interesting transition. Reach the arms back behind you and then come right back into your half moon. Straighten the right leg, lift your left leg up. And then one more time, step the left toes behind you and reach your arms back.

Beautiful, and then come up into tree from here. So you're going to catch your left ankle and place it to the inner right thigh. Find your balance, and feel free to kickstand those toes down or take the foot a little lower, hands to heart. Good, and when you find your balance, maybe reach the arms up. And then draw the knee into your chest.

We'll come right back to crescent pose. So step the left toes all the way to the back of your mat. Good, and then we'll come right back into that lunge twist. So left hand comes down, right arm sweeps up. Good, and this time as you walk to the left, let's hold in center, so parallel through the feet.

Walk your hands forward, inhale to lengthen your spine. And then prasarita, walk your hands back and come into a wide leg forward fold. Let your hands fall wherever they fall, let the crown of the head melt down. And you're welcome to have your head on a block, the earth, maybe hands come to the ankles. Be at a place where you can enjoy this stretch through the backs of your legs.

Maybe there's a couple blocks under your hands. And then keep your quadriceps engaged so that you're lifting up on your kneecaps. Allow a few more full deep breaths here. Good, and then walk forward. Come halfway up, walk your hands under your shoulders, lengthen through your spine.

And then just come back to your lunge and pause facing the front of your mat. Good, and from here let's come into lizard pose. So start to heel toe the right foot to the right a few times. Take your hands on the inside of your front foot, maybe lower your back knee down. And maybe lower your forearms down to the earth or you can always have a couple blocks here.

And then take your variation of lizard. So lots of options. Find the one that works for you. You might even turn the right toes out toward the corner of your mat a little bit and roll to the outer edge of your right foot. And you can take that right hand to the inner right thigh.

Just make sure that the knee stays over the ankle to protect your knee. Don't go too far. And then breathe. Good, and then as you're ready, hands to the inside of the front foot. Walk back up onto your hands, heel to the foot back to the center of your mat.

And let's just step it back to downward facing dog. Again, feel free to take a vinyasa if you want it. We'll meet in downward facing dog. Couple breaths here, just let go of that right side. Notice the right side versus the left.

And as you're ready, inhale, left leg lifts. Exhale, left knee, left tricep, hover. Good, inhale, sweep the leg up and back. Exhale, left knee, cross the body, right tricep. You might stay right here or thread that leg through for fallen triangles.

Spin onto the right heel, weight into the left hand, right arm lifts up. Feel the lift in the back of the heart. Good, and then unravel, right hand down. Left leg sweeps all the way up and back. And then step your foot through between your hands.

Stay on the ball of your back foot. Hook the opposite thumb in front as you come up to crescent pose. Take a big breath in. Straighten the front leg to lift, and then open up warrior two. And then we'll stay fluid, so straighten the front leg.

Inhale, arms lift, gaze lifts. Exhale, warrior two. Inhale, reverse warrior, flip the front palm tilt back. Exhale, extended side angle, elbow to thigh, top arm over the ear. Beautiful, and then come up and back this time, straighten through your front leg.

Take a big full breath in, feel that length through the side body. And then you might shorten your stance a little bit as you come to triangle pose. Left hand below the knee, right arm straight up as an extension of your shoulder. Maybe gaze up towards your fingertips. Now let's hang in this pose for a couple breaths.

Engaging through your left quadricep. Try not to lock out through that left knee. Breathe. Nice, and then right hand to hip. Gaze down at your left big toe.

Put a bend in that left knee, and we'll transition to artachandras in a half moon. Reaching the left hand forward, reach your right leg up. Flex your right foot. And then maybe extend that right arm up towards ceiling. Good, and embracing the wobble, press into the ball of your left big toe.

Breathe. Good, and then that transition, you're going to step your right toes behind your left ankle and bend both knees. Reach your arms back, bowing the chest down. Take a big breath in. And then find your balance again.

So left fingertips find the earth, lift the right leg up. Good, and then one more time, step the right toes behind you. Reach both hands back. And then as you come up, transition into your tree pose. Stepping into that left foot, straighten the left leg.

Maybe hands to heart. And if it feels good, you can reach your arms up toward the ceiling. Just a couple breaths, playing with your balance. Good, and then right knee to chest. Slow step back to your crescent, find the earth.

Good, and then lift up, lengthen, and then find the twist. So right hand comes down, left arm lifts up. Take it over the ear to the inside of your front foot, turn to your right, parallel your feet, pause. And this time we'll take hammock pose. So walking your hands in front of you as much as it feels okay in your body.

And sealing the outsides of the feet to the earth. And then as you reach forward, start to let your chest reach back toward your legs any amount. Let the head and neck and the shoulders relax. And just take a couple full cleansing breaths here. Enjoying the stretch.

Lots of movement. Taking a moment to pause. Good, and then walking your hands back in. Come back to your lunge, facing the front of the mat, come onto the ball of your back foot, and we'll set up for lizard pose. So heel towing left foot to the left a few times, hands on the inside of your front foot.

And just stay right here. This might feel like a good stretch for you. It might be enough for maybe the back knee lowers, maybe the forearms lower to a couple blocks or the earth. And again, you might turn the toes out, start to roll to the outer edge of that left foot. If you're doing that again, just protect your knee.

Let the knee be in line with your ankle. And then maybe that left hand comes to the inner left thigh. And just take a couple breaths here. Breathing into the outer left hip, wherever you feel this in the body. Good, and then when you're ready, walk back up onto your hands and slowly come out of there.

Take your time, heel towing the left foot back to the center of your mat. And then we'll step back to downward facing dog. Maybe a clearing vinyasa if you'd like. You can inhale, come forward to plank pose. Lower halfway or all the way down.

Cobra or up dog. Inhale to lift the heart. Exhale, downward facing dog. And let's lower the knees for a moment. Find child's pose and we'll take a twist in child's pose.

So just taking a moment to gaze forward. And then if it feels okay, just thread your right arm under your left. Come onto the right shoulder, the right side of your face, or you can also have the forehead down. Whatever feels good for you. Just let the hips continue to sink back.

And then just tune into the movement in the stillness. Couple breaths. Good. And then switching sides when you're ready. Gaze forward, reach your right arm forward.

And then thread your left arm under your right. Come onto your left shoulder, the left side of your face. And then just breathe into the left side. Couple more breaths here. Good.

And then gaze forward, left arm forward, back to downward facing dog. Tuck your toes, lift your hips up and back. We'll set up for our hip opener here. So inhale the right leg up. Go ahead and bend your knee to open up through your hip.

And then you might flip your dog here. So if you're doing that, shift your weight forward. Let the shoulders come over the wrists. And then step the right toes behind you. Weight into the left hand.

Reach the right arm up and over. And again, feel that lift in the back of your heart. And then to come out of here, we'll land in single pigeon. So right hand down. Right leg lifts.

Draw the right knee towards your nose. Round through the upper back for a moment. And then start to parallel the shin toward the front of the mat as you lower in. And let's take it fluid for just a couple breaths. So walk the hands in.

Lift up through the chest. And then exhale. Tent your fingertips. They might come out on the either side of your mat. And as you bend the elbows, just bow forward.

And then inhale. Peel the chest up. Similar to the way we did it in cobra. Exhale. Bend the elbows and fold.

One more. Inhale. Peel the chest up, undulating through the spine. This time as you fold any amount, start to walk your hands in front of you. And you might have a prop under that right hip to support you.

And if this just isn't the hip opener for you, feel free to come onto your back. You can take the red eye of the needle or any other hip opener that is in your practice today. And then as you come towards stillness, notice where the mind goes. Notice any resistance. And as you notice that, can you allow it to exist without attachment and come back to the movement of the breath?

Take about five more full deep breaths here. And as you're ready, peel your way up. Take your time. And then we'll press back to downward facing dog and do what you need to let go of that first side. So pedal it out.

Shake the leg out behind you. Take a clearing vinyasa if you want it. But do just take a moment to notice the right side versus the left. So becoming that observer, checking in, noticing. Good. And then as you're ready, in your own time, we'll sweep the left leg up.

Bend the knee, open up through the hip. And if you're flipping your dog, shift the weight forward first to protect the shoulders and then step the left toes behind you. Spin onto the right heel and then reach your left arm up. Feel the lift in the back of the heart. Let this be your back bend, your heart opener this morning, this afternoon, this evening, whenever you're practicing.

Take a big full breath in. And then left hand down, left leg sweeps up, three leg dog. Draw the left knee into your nose, round through the upper back, hover for a moment and then start to parallel the shin down toward the earth. Settle in, take a moment to find your alignment. And we'll just take a moment at the top to stay fluid.

So fingertips on either side of your mat. Take a big breath in to lift up and lengthen. Exhale, bend the elbows and fold in any amount. As you inhale, peel up and lengthen. As you exhale, elbows bend, fold in.

One more, inhale, peel up. This time as you exhale, maybe walk the hands in front of you and just ease your way in, single pigeon or any other hip opener of your choice. And again, notice what happens when you become still. We're never of course fully still. There's always movement happening as long as we're alive.

Notice where the mind goes. Again, can you notice the thoughts come back to the breath? I'm inhaling, I'm exhaling. Let's take about five more breaths here. And peel your way up.

As you're ready, take your time. If you'd like to come back to Downward Facing Dog, you can do that and just pedal it out. Shake the left leg out. If you want that last clearing vinyasa, go for it. Coming forward to plank, maybe lowering all the way down this time.

Cobra or Up Dog, inhale. And take a child's pose, exhale, hips to heels. And then roll up to sit back on your heels, shift your weight off to one side, and just bring the legs out in front of you. We're going to take one last big heart opener here. So you're welcome to bring soles of the feet to the earth and take that reverse tabletop that we started with.

Otherwise, legs nice and straight. Start to point through your toes, and then we'll bring the hands back behind us, let the fingers face towards you. And then you're going to lift your hips, press strongly into your arms, let the toes come toward the earth. And then feel that lift in the heart, lift your gaze. You're welcome to let the head shift back.

If that's okay in your neck, take a big full breath in. Tongue out, lion's breath. Good. And then lower the hips down. Good.

And then sit up on your sitting bones, arms sweep up. Take a big full breath in. Good. Keep the length in the spine, lead with your heart, and just fold into Paschimottanasana. Let your hands fall wherever they fall, at the head, the neck, the shoulders relax.

And then you might take another big breath in to lengthen and come up just to keep with the fluid pace. And then exhale, maybe there's an invitation to go a little deeper. And try that again. Inhale halfway up. This time as you exhale, fold and we'll hold.

Take five fluid breaths. Beautiful. And then inhale to come up and we'll come on to our back. So just roll down nice and easy. Hug your knees into your chest for a moment, rock a little bit side to side. Maybe take your knees in circles in one direction and then the other just to give the low back a little bit of a massage.

Notice how that feels. Good. And then stepping the soles of the feet to the earth. Step your feet almost as wide as your mat. On an inhale, reach your arms up over your head. And then as you exhale, just let your knees drop to the right side.

We'll start with some easy windshield wipers. So inhale, knees through center, exhale, knees to left. Inhale, knees through center, exhale, knees to right. One more. Inhale, knees through center. Exhale, drop the knees to the left.

Good. This time as you draw the knees through center, drop the knees to the right and we'll pause here and there's a nice twist. And if you want to go a little deeper, you might pick your right foot up and place it on top of that left thigh. Just kind of use the right foot to traction that left leg down. Maybe gaze over the left shoulder. Breathe into the outer left hip and anywhere else where you feel this.

Beautiful deep breaths. Good. And then we'll stay to the other side when you're ready. So unravel through the feet, step the soles of the feet to the earth, drop the knees to the left side. You can stay right here and breathe. Maybe pick up left foot, take it on top of the right thigh.

Tractioning that right leg down. Maybe gazing to the right. You can take your gaze over that right shoulder. If it feels better, just look up. And then go ahead and step the soles of the feet back to the earth as you unravel.

Neutralize the spine. So come back through center, hug your knees back into your chest, and we'll take a happy baby holding on to the outsides of the feet or the shins, knees wide. And then as much as you can, tuck the chin, the shoulders relax, let the low back relax, and then maybe rock a little bit side to side. Take that a couple of times. Any last movement here that the body is asking for, feel free to honor that.

Otherwise, we'll come back through center. Gather knees into chest. Give them a squeeze. Take a big breath in. And then open the mouth and sigh it out.

And just release into your final resting pose, shavasana. Bring the palms to face up on either side of the body. The shoulders relax, the legs relax open, feet relaxed, face relaxed, eyes relaxed. And tune in to the subtleties that are occurring within. Just allowing yourself to let go and let be just for this moment.

Thank you. Thank you. And as you're ready, begin to deepen your breath, letting your next inhale be a little bit longer than your last. And then let your right ear drop towards your right shoulder. And then let your left ear drop towards your left shoulder.

And then as you bring the head back through center, invite any other movement back in. So the fingers, toes, ankles, wrists. And sweeping arms up over your head, take a nice full body stretch, big breath in. And sigh it out, let it go. Bring the soles of the feet to the earth.

Maybe roll over to one side or just rock yourself up to a comfortable cross-leg seated position, and we'll meet there. And just take your time to find your seat. Take a moment, maybe the eyes stay closed, to gather hands together in front of your heart. Tune into your heartbeat, your breath, the movement within. Allowing one more big full breath in, holding the breath at the top.

Sip in a little bit more air. And then open the mouth and sigh it out, let it go. The light and love in me greets and honors the light and love in you. Thanks for practicing. Namaste.

Comments

Ali
Ali
4 people like this.
I loved this sequence even more than the last. I love the movement and the interesting transitions, and this had all my favourite postures. I LOVE fallen triangle and rockstar. Sending you love and light, and deep gratitude, Sarah.
Sarah Beston
1 person likes this.
Dear Ali - so incredibly happy to hear and I'm with you - I love the expansive feeling of fallen triangle and rockstar as well! Stay close and have a fabulous week! 
Kate M
2 people like this.
Such a blessing to have the time and space to practice here with you on YA, Sarah. Very beautiful class. In gratitude, namaste.
Sarah Beston
1 person likes this.
Dear Kate, such a blessing to be able to share these practices together. Thank you for the warm note. Namaste 🙏 
Gabriel W
2 people like this.
Great practice. Thank you.
Sarah Beston
You’re so welcome, Gabriel! Happy to be practicing here in community. Warmly, Sarah
Debbie Z
2 people like this.
Great Class. Loved the flow and pace. Just what the doctor ordered. I look forward to taking this class and others of yours again soon.
Sarah Beston
So happy to be practicing together here Debbie! Stay close and let me know how the other classes go!
Christine C
Amazing Practice! I feel so good! Thank you! You are my coronavirus confinement saviour!
Sarah Beston
1 person likes this.
Christine—I'm so glad! Glad to be practicing together, especially during these times. Stay close and let me know how your practices are going. Warmly, Sarah
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