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Season 2 - Episode 6

Detoxifying Flow

60 min - Practice
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Peace is acceptance of this moment as it is. Free stuck energy and stoke the internal fire in this detoxifying practice encompassing deep twists, warming core activation, challenging balancing sequences, and stabilizing standing poses. You will feel strong and spacious.
What You'll Need: Mat, Strap

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Namaste and welcome everyone. Thank you so much for joining me for this episode of Soulful Flow. I'm excited to be together today and I welcome you wherever you're joining from. I'm here in Manhattan Beach. I'm excited to get started for another practice together. Today we are going to move through a really detoxifying practice that will include twists, we'll do some core work just to start to release any stuck energy that you might be feeling in your body. We'll move that around a bit and also to stoke the internal fire to build some heat. This place of transformation, the third chakra, we'll move with that today. So I'm really excited to get started. If you have a strap and a block on hand, great. You might want to grab those for this practice. If you don't, that's totally fine as well. I'll cue without the props as well. But if you do have a strap, let's go ahead and grab that. Come on to our backs and we'll start there. So coming on to your back, rolling down. Take a moment to land, to arrive, acknowledge yourself for showing up today. We'll step the feet wide, as wide as your mat. Let your knees knock into touch for a moment. Feel that gentle release in the lower back and then just let your hands fall somewhere on your body. Maybe gently close the eyes, just as a way of beginning to tune your awareness and your attention inward. Start to notice the rise and the fall of your breath.

And just checking in, taking this moment of pause to notice what it is that you're showing up to your practice with today. On a physical level, an energetic level, an emotional level, all the layers, allowing them all. Taking a moment, finding acceptance of wherever it is that you're starting from, um, meeting yourself right there. Let's take a few full deep breaths together to arrive here. So allowing a big full breath in through your nose, filling up and then opening the mouth, sigh it out, let something go, release. Good. Letting go a little more with every exhale today. Inhale through your nose. Exhale out the mouth, release, let it go.

Go one more cleansing breath like that. Inhale, sigh it out, let it go, exhale. Beautiful. If there's an intention that you'd like to set for our practice together today, feel free to call that in. It can be anything at all. Anything you'd like to call in, a feeling, it might be a word or a mantra that you're working with. Allowing your practice to have a deeper meaning, your heart's wish. Allowing just a few more full deep breaths here. You might stay here for 60 minutes and it might feel nice for you, moving in a way that it feels good to move today. Good. And then grab your strap if you have it nearby. Bring the soles of the feet about, hips distance apart. I'm going to take the strap to the sole of my right foot. Again, if you don't have a strap, just straighten that right leg up toward the ceiling. You might hold onto your leg with your hands. And then with the left leg, I'm going to straighten the left leg long, keeping it active. So letting the left hip kind of melt down toward the earth and then just pressing my right heel up toward the ceiling. You can keep a bend in that right knee any amount. It's with the intention of breathing into the back of your right leg. Feel that opening. And can you be at a place where the shoulders can soften and relax on the earth? Allowing the breath to deepen, breathing into whatever sensations you feel in the back of that right leg. Beautiful. And then bringing the strap into your right hand or just holding on to the right leg with your right hand, start to open that right leg out to the right any amount.

Let the right hip roll down as you do that. And you might press your left hand on the earth or gently press the left hand into your left hip. Feel grounded through both hips. And then just notice the sensations here. Where do you feel this in your right leg? Maybe the inner leg line. Again, softening and releasing where you can, the shoulders, your gaze. And then slowly come back up through center. Switch the strap into your left hand or hold on to your leg with your left hand. Start to angle your right toes to the left a little bit. And then draw the leg in and across the midline, maybe just a couple of inches. Shouldn't take much to start to feel the outer leg line and the right leg, the IT bend. And you'll see where we're going with this in a little bit. But start to open that place that can be pretty tight for many of us. At least it is for me. Feel into that. Send the breath to wherever you feel it.

Gorgeous. And then coming back through center, release your strap for a moment if you have it. Straighten both legs out long on your mat. And then just take a moment to notice your right side versus your left side. You might feel quite a big difference in the length of your leg. And then just tune into that, and we'll balance it out. So bringing the soles of the feet back down onto the earth. Feel grounded for a moment here, pressing the feet down. And then left side as you're ready. Straightening your left leg up toward the ceiling. Strapping both hands if you have it. Maybe straighten that right leg long on your mat. Flex the right foot. Let the right hips soften and release. And then always welcome to keep a bend in that left knee. Just feeling into your sensation without pushing, starting to feel that opening in the back of your left leg. Relaxing the shoulders, softening the jaw on your gaze. Beautiful. And then strap into the left hand or left hand to left leg. Start to open the left leg to the left any amount. The shoulders release. Let that left hip roll down. You might take your right hand out to the right or press it gently into your right hip, staying grounded through both of your hips. Noticing if this side feels a little different from the first side and then slowly coming back through center. Change the strap into your right hand. Angle your left toes to the right a little bit. And then draw the leg in and across the midline. Maybe just a couple inches. Feel into all that big sensation in the outer left leg. You can go a little deeper if you'd like.

Just tuning into what you need here. Good. And then come on out of that side. Release your strap if you have it. You can take it to the outside of your mat. Straightening out both legs for a moment. Maybe you feel a little bit more balanced now. Right side, left side. Taking a moment to observe. Beautiful. And then hug your right knee into your chest. Give it a squeeze for a moment. Float your left leg up off the earth an inch or so. You can flex that left foot. Good. And then just switch sides. So left knee draws in. Right leg goes long on your mat. Start to engage your core. The depths of the core. Drawing that navel in toward the spine. As you start to move from side to side. Right knee in. Left knee in. Good. And you can stay here with this. Engaging the core. Working with just the legs. Or if you want a little bit more, hands interlace behind the back of the head. It actually might be a lot more. Start to bring opposite elbow to opposite knee. So it's core work. It's twisting. It's wringing it out as you slowly move from side to side. Begin to link your breath with the movement of your legs. Good. Let's take two more full rounds. Right and left.

At your own pace. Good. And then when you finish those two rounds, press it up to bridge pose. Soles of the feet to the earth. Lift your hips. Feel that opening in the front of your body. If it feels okay, reach your arms up over your head. And then come up high onto your toes. Lift the heels up off the earth. And slowly roll down. One vertebra at a time. Good. Keeping your arms reaching up over your head. Heel toe the feet as wide as your mat again. And just drop your knees to the right side. Easy twist. As you inhale, draw knees through center. Exhale, draw the knees to the left. So starting move into some windshield wipers here. Warming the spine. Feeling that twisting. Opening up slowly through the body.

Beautiful. Finishing with knees dropping to the left to balance it out. Coming back through center. Hug your knees into your chest. Take a moment here. Maybe rock around a little bit. Massage the lower back. Notice how it's feeling. Maybe taking your knees in circles in either direction. Letting it be just a nice release in the lower back. Good. And then start to take your rocks up and down along the length of the spine. And we'll meet seated. So you might take that a few times. Massaging the spine. Or just simply sit up. Bringing the right shin in front of your left shin. Find your rooted position here. Your sitting bones reaching down on the earth. And then right or left fingertips out to the left side of your left hip. Reach your right arm up and over your ear. Take a nice easy side body stretch here. You can soften that left elbow to sink it down a little bit deeper. Good. And then take this into a seated twist. So let the right fingertips come behind you. Let your left hand find the outside of your right knee. Sit up nice and tall here. Anchoring down as you lengthen up through the spine. The crown of your head. And with ease. Coming into that twist. Beautiful. And then softly unravel. Walk your hands forward. Just a little bit coming into a forward fold here. Letting your head, neck, and shoulders release down. Breathe into this. Nice. And then just kind of round your way back up. We'll change the crossing of the legs to get into the opposite hip. So left shin in front. Bring your right fingertips out to the side of your right hip. Sweep that left arm up and over your ear. And you can soften the right elbow a little bit. As you reach up and over, breathe into the side body. Good. And then taking your twist to the other direction. Left fingertips come behind. You can bring your right hand to the outside of that left knee. Sit up nice and tall. Lengthening through the spine. Ease into the twist on your exhale. Beautiful. And then unravel. Walking your hands forward. Easy fold. Let the head, neck, and shoulders release. Breathe into the left side.

And then come on back to your center. We'll meet in all fours. Just slowly working it up today into our practice, our flow practice. And letting your shoulders land over the wrist. Come to tabletop. Hips over knees. And just a few cat-cows. So as you inhale, you can really drop the belly. Feel that stretch in the lower abdominals. Good. And then as you exhale, navel to spine, press the floor away. Feel the rounding in your spine. Do two more like that. So the inhale brings us forward. Stretching, arching through the back into cow pose. Exhale, cat pose, navel to spine. Press the floor away. One more with the breath. Inhale brings you forward. Exhale, glide you back into cat. So nice. And then come back to your neutral spine. So find that place between cat and cow. Shoulders are right over the wrist and then stretching both legs long behind you. Tuck your toes coming into plank pose. Top of a push-up. Good morning. Good afternoon. Good evening. Core. Start to shift the weight forward and back a few times. Always welcome to lower your knees when we're here. Good. And then keeping that nice length in your spine, simply lift your hips up and back into our first downward facing dog and then exploring any movement that feels good in your body today. Maybe pedal it out. Maybe sway your hips side to side. Shake your head yes and no. Feel the length in your spine. So sitting bones reach up toward the ceiling, pressing through the inner hand as well as your outer hand, letting the biceps start to roll forward. Triceps roll back. Some space between the shoulders and your ears. Nice. And then your inhale, come back to plank pose right where we were. Top of a push-up. Strong in the core, strong in the legs. Feel that length in the spine. And then let the exhale glide it back to downward facing dog. Lift the hips up and back. And let's do that one more time. Inhale, gliding forward plank pose. Top of a push-up. Exhale, glide it back downward facing dog. Nice job. Walk your hands back to your feet. Let's come to a forward fold at the back of the mat. And as you come into your fold, we'll take a twist here. So planting your right hand right under your nose. Put a big bend in your right knee. Start to straighten your left leg out and then sweep your left arm up. There's that IT bend again, the outer leg line on that left side. So opening the chest toward the left side of your mat. Maybe roll out your wrists a few times. Good. And then switching sides, letting your left hand come right under your nose. Put a bend in your left knee. Straighten the right leg up. Peel the right arm up, opening up toward the right side of your mat. Breathing into the outer leg line, couple full deep breaths. Let it feel good. Good. And then go ahead and release. Let everything just melt down over your legs for a moment. Maybe sway a little side to side or shake your head. Yes and no. Just feeling into the backs of the legs. Good. And then slowly walking your hands all the way back to plank pose, coming into the top of a push-up here. This time we'll lower all the way to the belly. Welcome to lower your knees down. Let's lower for the count of five. So hug the elbows in for five, four, three, two, releasing all the way down. Nice. Untuck your toes. Press into the tops of your feet and then take your hands a little wider than your mat. Tent your fingertips. Let the elbows point up toward the ceiling. And then as you inhale, just start to peel your chest up off the earth any amount. We'll take a little twist and shoulder stretch here. So letting the right shoulder start to melt down toward the center of your mat. Take the gaze over your left shoulder. Beautiful. And then just taking that to the other side. The inhale peels the chest up and then the exhale draws that left shoulder down. Take a gaze over the right shoulder. Good. As you inhale, come back through center one last time and then bringing your hands next to the side ribs. Press it back into our downward facing dog. Tuck the toes, lifting the hips up and back. Take a moment to land here. Beautiful. And then let's float the right leg up toward the sky. Put a bend in the knee. Open up that right hip for a couple breaths. Keep pressing through both hands. Let your shoulders stay level. If there's any movement that wants to happen in that right leg or ankle, go for it. Beautiful. And then straightening your right leg out any amount. Square off your hips. Draw your knee into your nose. Round through the upper back, hovering top of a push up. Good. And then sweeping the leg up and back. Three leg downward facing dog. Beautiful. Draw your knee to your nose this time. We'll step the foot all the way through between your hands and come up onto your fingertips for a moment. Stay on the ball of your back foot.

Find the length in your spine and we'll twist from the navel up. So planting your left hand down under the left shoulder, sweeping the right arm up, twisting from the navel. Good. And then keep hugging your right hip in. Stay active in that left leg. Maybe take the top arm over your ear for a breath. Feel the energy from your right fingertips back to your left heel. Good. And then lower the right hand down. Plank pose. Top of a push up this time as you shift the weight forward. Maybe chaturanga halfway or all the way down. Welcome to modify with the knees lowered. Cobra or upward facing dog on the inhale. Good. Rolling over the toes. Downward facing dog. Exhale. Beautiful. Let's breathe together. Inhaling. Maybe side out. Release something. Let it go. Nice. And then just taking that to the left side. Inhale. Sweep the left leg up.

Bend the knee. Open up through the hip. Breathe into your left hip. Again, any movement that wants to happen in the left knee, the ankle, feeling into the left side. Good. And then straightening that left leg any amount. Gaze between your hands. Draw your knee to your nose. Round through the upper back as you come forward. Big full breath in. Good. Exhale. Three leg dog. Sweep that leg up and back. Good. Knee to nose. This time we'll step it all the way through. Good. Setting up for our twist. Come on to your fingertips. Feel that length through your spine. And then plant your right hand down. Sweep your left arm up. Twisting from the navel up. Then again, stay active in your right leg as well. And if it feels okay, you can take that left arm over your ear. Feel that long line of energy from fingertips to back heel. Nice. And then lowering your left hand down. Step the left foot back plank pose. Chaturanga. Inhale cobra or upward facing dog. Kneading back and down dog. Roll over the toes. Lift the hips up and back. Breathing together. Big full breath in. And long release. Let it go. Good. Slow walk to the front of the mat this time. Walking your feet up towards your hands. Take a moment at the top of the mat. Soften your knees and just let everything melt down. Then releasing any tension off the spine, the shoulders, the neck. Good. And then we'll slowly roll up one vertebra at a time. As you come up to the top of the mat, draw your shoulders up towards your ears and just let them roll down your back for a moment. Finding tadasana. Take a moment to feel your feet grounded on the earth. Maybe pick up your toes and place them back down. Good. Feel that lift through the heart space. Drawing the low belly in and out. And then gather your hands together in front of your heart space. And we'll move into a variation of a sun salutation with that twisting. So as you're ready, inhale, sweep the arms up. Feel the length in the spine. So you're rooting down, lifting up at the same time. Maybe arch back a little bit. And as you exhale, soften the knees as much as you need to. Feel the length in your spine, uttanasana. Good. Let's come halfway up. Inhale, lengthen either fingertips or hands up onto your shins. Feel that length in the spine here, arda uttanasana. And then step your left foot to the back of the mat. So you're back in this lunge and we'll plant the left hand down. Sweep the right arm up. Take a twist. Good. Top arm over the ear. And then moving through your vinyasa. Right hand down. Chaturanga. Cobra or upward facing dog. Inhale, lifting the heart. Exhale, downward facing dog. Nice work. And just hang here for a couple full deep breaths. Start to let the heels get heavy. Finding that point to focus your gaze, your drishti. Good. And then we'll rise up onto toes. Big bend in the knees, looking forward. Step or lightly float to your hands. Come to the front of your mat. Inhale, halfway up, lengthening through the spine. Exhale, release, uttanasana, forward fold. Good. Rooting down through the feet. Come all the way back up to stand. Arms sweep out and up. And then hands together in front of your heart. And we'll take it to the other side. So as you're ready, allowing the breath to guide us. Inhale, arms sweep up. Exhale, forward fold. Good. Inhale, halfway up, lengthening. Step the right foot to the back of the mat. Find your twist here. Right hand down. Left arm sweeps up. And take it over your ear for a breath. Good. And then just let it come to the earth as you step back. Move through your vinyasa or you're skipping it. And you're coming right to your down dog. We'll meet there. Breathing. Couple full deep breaths. Inhaling. Exhale, release. Again, inhale through the nose. Exhale, letting go. Good. And then as you're ready, rising up onto toes. Big bend in knees. Look forward. Step or you can lightly float your feet to your hands. Come to the front of the mat. Inhale, halfway. Exhale, fold. Good. Rooting down to rise. Arms sweep out and up. And then gathering your hands together in front of your heart.

Good. Let's take one more. Surya namaskara A, just traditional sun salutation A. Inhale, arms sweep up. Exhale, soften and fold uttanasana. Inhale, halfway up, arda uttanasana. Exhale, plant your palm step. If you feel ready, you can lightly float back through chaturanga. Inhale, cobra or upward facing dog. Good. Downward facing dog. Take a moment, lower your knees to the earth. And take your knees wide. So big toes and heels together. We'll set up for a wide child's pose, letting the torso just start to drape down between your legs. Take a moment to feel the flow of energy here. There's any area that's feeling a little stuck or stagnant. Send the breath there. Start to let it flow. And you can stay here if you want to twist in a shoulder stretch in the upper body. Maybe slide that right arm under your left arm. Come onto the right shoulder in the right side of your face. Or you're just staying centered if that feels more relaxing for you. Tuning into what you need here in this moment. Peace is acceptance of the present moment as it is.

Say that again. Peace is acceptance of this moment as it is. And then we'll come to the other side. Reaching your right arm forward, thread your left arm under the right if you're taking that twist. You can bring the left side of the face down to the earth. Breathe into that left shoulder. Let it feel good. Couple breaths. Beautiful. And then taking your time. Let's meet back in downward facing dog. Stay there as long as you like. Otherwise we'll start to move on coming into our standing sequence. So from down dog we'll rise up onto toes. Big bend in your knees. Look forward. Step or lightly float to your hands. Front of the mat. Inhale halfway. Exhale release. Let's come to chair pose this time. Utkatasana. Weight into the heels. Arms sweep up. Let a little weight shift toward the heels.

Take a look down. Make sure you can see your toes. Good. And then straightening the legs. Feel that lift in the upper back. Hands to heart. Take a moment here. Breathe. Check in. Feel the heartbeat. Feel the earth. Beautiful. And then as you're ready let's come right back to chair. Utkatasana. Inhale. Exhale. Moving through. Forward fold. Utkatasana. Inhale halfway up. Lengthen through the spine.

Plant your palms. Step or lightly float back. Chaturanga. Inhale cobra or upward facing dog. Meeting in downward facing dog. Beautiful. Let's float the right leg up. Take a big full breath in. Knead a nose. Round through the upper back. Hover top of a push-up. Good. Inhale. Sweep the right leg up and back. Three leg dog. Knead a nose. This time we'll step all the way through between your hands. And setting up for a crescent pose. So I like to step the left foot over to the left a little bit. Giving myself just a wider base for support. And then as you're ready sweep the arms up. Take a moment to land so you can soften that back knee. Let the tailbone melt down. Hug the rib cage and engage through your core.

Good. And then draw your hands to your heart. Keep the length in your spine as you come halfway down. So hovering the low belly up off the right thigh. And then we're taking our transition into warrior three from here. So weight into the right foot. Flex your left foot. Floating that left leg up. Reaching the heart forward. Probably feeling that IT bend again. Right side. And then simply stepping it back to crescent pose. It might not feel so simple. It's a balancing sequence. You're wobbling. No worries. Modify how you need to. You can always have blocks under your hands as you come up into warrior three. And you can also always lower this back knee down. Let's take a vinyasa as you're ready. Hands to the earth. Right foot steps back. Chaturanga. Inhale cobra or upward facing dog. Meet me in downward facing dog. Big full breath in. Breathing together. Long breath out. Release. Good. Left side. Inhale left leg lifts. Need a nose. Round through the upper back as you come forward. Press the floor away. Good. Inhale sweep it up. Three leg dog. Stepping it all the way through. Setting up for your crescent pose. Maybe step the right foot to the right a little bit. Find your strong base. And then as you're ready when you feel stable, arms sweep up. Take a moment to land in this crescent pose. Let the shoulders soften. Energize up through your fingertips. Good. And then let's draw hands to heart. Keep the length in the spine. Reach with the crown of your head. And then transferring the weight into that left leg as you float the right leg up. Let the hips stay level. Reaching the crown of the head forward as you reach back through that right heel. Good. And again, you might have hands down on the earth or a couple blocks. And then we'll come out the same way. Stepping right toes back. Bend your left knee into crescent pose. Good. Big full breath in. Exhale. Move through your flow.

Left foot steps back. Chaturanga. Inhale cobra. Or upward facing dog. Exhale downward facing dog. Big full breath in. Long breath out. Release. Good. Coming back to the right side. Moving from the back of the mat. Inhale right leg lifts. Exhale knee to nose. Hover. Good. Inhale sweep it up and back. Stepping it through. Same beginning. Set up for crescent pose. Arms sweep up. Inhale. Good. Hands to heart. Come halfway down. Right back into our warrior three. Shift the weight forward. Weight into the right foot. Float that left leg up. Hips level. Good. And then step it back. Crescent arms sweep up. This time let's open it up to warrior two. Take a moment to land. Adjust your stance as needed. Front heels aligned with the center of the back arch. You center your weight. Let the shoulders release. Energizing forward and back.

Beautiful. And then let's flip the front palm. Keep the legs how they are. Tilt it back reverse warrior. Feel that length through the right side body as you tilt it back. Beautiful. And then as you come into extended side angle, either bringing elbow to top of the thigh or fingertips might find the earth or a block on the inside of your front foot. Left arm reaches up or take it over your ear. Finding that line of energy from your left fingertips back through your left heel. And just breathing here. Take up space. Feel the strong legs, strong energy, lightness and an ease through the upper body. And then if it feels okay, we'll come into triangle pose from here. So start to straighten that right leg any amount. You can sweep your left arm straight up toward the ceiling. Adjust as you need it. Feel that length through the crown of your head. Back through that left heel. Side body. Nice and long. Open. Beautiful. And then soften that front knee a little bit. Come up to stand. Parallel the feet. Face the side of your mat. Might shorten your stance a little bit. Bring hands to hips. Draw the elbows back. Feel the lift through the heart. And then moving into prasarita. Let the hands find the earth for a moment. Good. And you might have a block under your hands here. Let's come halfway up. Lengthen through your spine. And then plant your right hand right under your nose. Bring your left hand to your sacrum, your low back. And then maybe start to peel the chest open to the left. Finding a twist in the upper body. Reaching your left arm up. You can stay right here. Or you're threading your left arm under your right arm. Finding the outside of your right leg. And then maybe walking your right hand forward as you take a gaze under that right arm. Finding a twist. And also that outer leg line stretch. Breathing into that. Good. And then just let that go. Release. Come back to the front of your mat. Find your runner's lunge. And we'll step back. Plank pose. Planting the palms down.

Shift the weight forward. Chaturanga. Inhale. Cobra or upward facing dog. And then clear the energy. Downward facing dog. Big breath in. And release. Exhale. Good. Second side as you're ready. Inhale. Left leg lifts. Exhale. Knee to nose. Rounding through the spine. Good. Inhale. Sweep it up and back. Exhale. Step it through. Setting up for your base. Crescent pose. Arms sweep up. Big full breath in. Good. Draw your hands to your heart center. Coming into warrior three. Lengthen through the spine. Transfer the weight into that left leg. Flex your right foot. Find your drishti. Awesome. And then step it back to crescent pose. Good. Find your base here. And then as you're ready, open it up to warrior two. Virabhadrasana two. And adjust as you need to. Eventually finding that front knee. Tracking over the second and third toe. Coming toward 90 degrees. Soften the gaze over that middle finger. Shoulders soften and release. Good. And then flipping your front palm. Tilt back. Reverse warrior. Keep the legs how they are. Extended side angle. Either elbow to thigh or fingertips to the inside of your front foot.

If you're doing that with your fingertips on the inside of the front foot, can you hug your knee and your upper arm together? Maybe right arm lifts up. Or maybe it comes right up and over that right ear. One long line of energy from the right fingertips to the right heel. Find your breath. Find your breath. Good. Letting this be more about breathing deeply than the shape. And then if it feels okay, nice and slowly start to straighten that left leg out. Sweep your right arm up. And you can always lift that left hand up onto your shin or take it onto a block. Feel that long line of energy from crown to right heel. Breathe. Lean back a little bit. And then soften your left knee as you come up to stand. Parallel the feet. Bring your hands to your hips. I'm just going to spin around so I can face you here. And then draw the elbows back. Feel the lift in the heart space. Keep your quadriceps engaged. Lift up on your kneecaps. And then come on into prasarita. Let the hands find the earth. Lift halfway up and lengthen. This time we'll plant the left hand right under our nose. Bring your right hand to the sacrum, the very low back. So that the hips stay level here. And then you can start to peel that right chest open any amount reaching your right arm up. Staying here and you might be gazing up towards your right fingertips. Or if you want a little more, thread that right arm under your left. Walk the left hand forward. Take a gaze under your left arm. And then breathe. More than anything, find your breath. Good. And then just let that all go. And coming back to the front of your mat, find your runner's lunge and then we'll step it back. Plank pose. Your vinyasa. Or skip it.

And we'll meet in downward facing dog. Take your time to arrive there. And then walking your hands all the way back to your feet. Step your feet as wide as your yoga mat. Heel to the feet wide. Toes out, heels in. Let the hips sink down for yogi squat melasana and draw your hands to your heart. Now you might stay right here. If you're keeping in line with wanting to twist and keep working with that ringing out energy, that detoxifying energy, then maybe take your left fingertips to the outside of your left shin. Reach your right arm up and then take a gaze towards your right fingertips. You can stay here or wrap your hands around your back. Find your fingers and take that half wrap. If that's just too much, stay wide. It might just feel better to be a little more open. Beautiful. And then if you're taking the twist, come back through center, reset. We'll bring right fingertips on the outside of the right shin. Reach your left arm up. Maybe take your gaze up towards your left fingertips. Maybe you're wrapping it behind the back. Just stand right here. Nice. And then coming back through center, hands to the earth, parallel the feet. Just let everything melt down over your legs. Good. And then slowly walking your hands forward, meeting me back in downward facing dog. Let's take one more round with our sequence here. Adding on, playing with our balance, sweeping your right leg up. Big breath in. Need a nose round through the upper back cover. Good. Inhale, sweep it up. Three leg dog. Exhale, step it through. Same beginning, coming up to crescent pose. Down the ball of the back foot. Arms sweep up. Find your stability, hands to heart. Good. Coming halfway forward, warrior three. Float your left leg up. Weight into your right foot. And then start to draw that left knee in towards your chest. Reach your arms up. So you're standing up nice and tall on that right leg. Draw the low belly in and up. And then find your left ankle for tree pose, bringing the foot to the inner upper thigh, the calf, or kick standing your toes down on the earth. If that's where you're feeling your balances today, this is beautiful. It's a beautiful place where you can focus your gaze, strengthening through that right leg. Nice. And then we'll reverse all that. So draw the knee back into your chest. Reach your arms up. And then shift it back to warrior three. So left leg levers back, maybe hands to heart. Find your balance. And then right back into crescent pose where we were. Good. And then hands to the earth, pyramid pose. Step your left foot in and to the left a little bit, folding over both of your legs, drawing your right hip back. Let the left hip roll forward and you can stay right here. This feeling, you might feel that IT bend again. If you want to go into revolved postures, this is where we've been working toward from when we started. We'll bring the left hand to the inside or outside of your front foot. And you might have a block under your hand just to give the earth a little bit of a lift up to meet you. And then right thumb to right hip crease, draw the right hip back. Start to peel your chest open to the right any amount. And then maybe add your right arm, sweeping it up toward the ceiling. And if you are wobbling, I am with you. This pose is super challenging for me.

That's why we do it, right? Being with it, knowing it's not about the shape of the pose. It's who you are when you get there. Good. And then maybe revolved half moon. I'm grabbing my block for this one. I'm going to bend the right knee, reach the left hand forward, float your left leg up, and then you're still peeling the chest open to the right, reach the right arm up. You might bend that back knee, find your foot, kick your foot into your hand, or just stay with revolved half moon. Oh, baby. And then come on back. Pyramid pose, let everything go. Release that. And then let's find a seated twist here. So I'm dragging my left knee behind the right ankle, and then have a seat and your hands come back behind you. Take a moment to wiggle in, do what you need to do to find this posture. And we'll bring right fingertips behind, sweep your left arm up, and then hooking elbow on the outside of the right thigh, or you can hug that right knee in, sit up nice and tall, lengthening through the spine. And as you exhale without force, ease into the twist. Couple full deep breaths, releasing what you no longer need here. Good. And then gaze forward, unravel, counterbalance by bringing the hands to the outside of your left hip. Let the elbows soften, let the crown of the head melt down. Should feel pretty nice.

Beautiful. And then come on back up. Let's bring the soles of the feet to the earth. Sit up nice and tall, and we'll set up for boat pose, navasana. So lifting the legs up, either paralleling the shins, or you can take the legs straight. You might even be holding onto the legs today, leaning back, lifting the heart, or reaching the arms forward, maybe close your eyes. Be here for just a couple of breaths. Engaging your core, lifting through the heart, embracing any shaking. And then soles of the feet to the earth, hands come behind you. Let's take a reverse tabletop just to let that go. Lift the hips, take a big full breath in, detoxifying breath, tongue out, lion's breath. Good. And then lower your hips down to the earth, cross at your ankles. You might be moving through a vinyasa here, or just simply stepping it back into downward facing dog. Taking a moment to land, let that all go. Take another lion's breath, big full breath in.

Stick out the tongue release. Good. Left side as you're ready. Inhale, float the left leg up. Need a nose round through the upper back as you come forward. Good. Inhale, sweep the leg up. Exhale, step it through, coming up into your crescent pose. Stay on the ball of the back foot, find your base. Hands to heart moving into warrior three. Reach the crown of the head forward, float your right leg up, weight into that left leg.

Good. And then start to draw your right knee in towards your chest. You might give it a squeeze. Draw the low belly in and up. Maybe reach your arms up for a moment. And then we'll find that right ankle for tree pose, inner upper thigh, calf, or kick standing it down on the earth, just feeling that frontal hip points facing straight forward. And then find your drishti, find your gazing point, hugging everything in the center. Good. And then slowly draw that knee back into your chest.

Draw the low belly in and up, and then lever the right leg back, warrior three. Hands to heart, crescent pose, right toes, find the back of the mat, arms sweep up. Good. Pyramid pose, hands to the earth, step the right foot to the right a little bit, so you're not on a tightrope with your legs. And then drawing that left hip back, let the right hip roll forward, and you might stay right here. This might feel like a great stretch for you. You can feel into that IT bend from here. If you're moving into a revolved triangle, right hand to the inside or outside of front foot, start by bringing that left thumb to your left hip crease. Draw the left hip back, then lengthen up through the spine. And then from the navel up, we're twisting to the left this time, maybe adding that left arm up, wobbling, breathing, whoo, pressing through the ball of your left big toe. Good. Either staying here or that revolved half moon, reaching your right hand forward.

I'm using a block here under the right hand, float the right leg up, keep that length in the spine and reach that left arm up. You might bend the back knee, kick the foot into the hand. Good. Breathing. Nice. And then get out of there. Let it go. Pyramid pose, let everything melt down over your legs. So nice. Seated spinal twist, right knee behind your left ankle. Let your sitting bones find the earth. Take a moment to settle in, sit up nice and tall.

Nice. And then left fingertips behind, right arm sweeps up, twisting to the left, either hooking elbow or hugging in. And then take a moment to recommit to rooting down to lengthen up. Ease into your twist. Breathe, wringing it out. Letting go. Good. And then to counterbalance, I'll take my gaze to the front of the mat first, then unravel, bring the hands to the outside of my right hip, soften the elbows, crown of the head melting. Let it go. Good. And then coming back through center, bring the soles of the feet to the earth, setting up for Navasana, either parallel the shins to the earth. You could straighten the legs, maybe hold on to your ankles or reach your arms forward, but be at a place where the spine can be nice and long. You might take your gaze up toward the ceiling. Maybe close your eyes. Engage the core. Nice work. One more big full breath in. Exhale, release. Soles of the feet. Find the earth, reverse tabletop hands behind you. Lift the hips up, big full breath in. Maybe stick out the tongue and take a lion's breath. Release. Good. Letting your hips come down toward the earth, cross at your ankles. If you want a vinyasa here, feel free to take it. Otherwise, meet me in downward facing dog. However you choose to arrive is wonderful. Good. And then from our down dog, let's come forward into plank pose. Top of a push-up. One last push here at the core. You might be skipping this. I'm going to get a little feisty for a moment. Pick up your right leg, bring your right knee to your left tricep, crossing the body. And then right foot steps back, left knee, right tricep, crossing the body. Good. And then just moving side to side, right knee, left tricep, left knee, right tricep.

You might start to take this into a little bit of a jog, picking up the pace a little bit, taking a couple full deep breaths. We won't be here too long, I promise. Good. And then let that go. Knees lower, forearms lower. Take a moment to find a forearm plank, stretching both legs back, tuck your toes, hips in line with shoulder blades, reaching through the crown of your head. Oh, hello, Sphinx pose. Lower your hips down, walk your hands in front of you. Drop your chin down toward your chest, keep the legs engaged. And then maybe bring your right ear to your right shoulder. Take a nice neck stretch here. Breathe into the left side. So nice. And then chin to chest, left ear, left shoulder. Breathe into the right side.

Nice. And then go ahead and stack your hands. Let your elbows pose. Splay out to the side. Let your forehead rest on top of your hands. Take a moment to land. Breathe. Good. Let's come into a twist here on our belly and shoulder stress. So reaching your left arm out to the left, bring the palm to face down, tent your right fingertips, let the right elbow lift up. And then roll to your left hip, bend your right knee, stepping the foot behind you. The left side of your head relaxed down on the earth, allowing a few full deep breaths here, wringing it out. Good. And then as you come back onto your belly, come back up into Sphinx pose. So bringing your forearms down to the earth for a moment. Good. And then parallel your right forearm toward the front of your mat, bend your left knee, reach back with your left hand, take hold of the top of your left foot and just gently draw your left heel in towards you. A little quad stretch here.

Awesome. And then go ahead and release that. Stack your hands, elbows, splay out to the side. A couple breaths, letting that go. Beautiful. And then opposite side, reach your right arm out to the right, palm facing down, tent your left fingertips, roll to your right hip, bend your left knee, step the toes behind you. Just breathe there. Breathing into the sensations that arise, checking and observing what happens when you come here in the body and mind, your energy. Good. And then come on back to your belly, come up onto your forearms, Sphinx pose and start to parallel that left forearm toward the front of your mat. You can bend your right knee, reach back with your right hand, find your foot, kick that heel in towards you, feel that quad stretch, that opening, lifting up and out of that left shoulder.

Good. And then releasing. Take a moment, bring your chin or your forehead to the earth, reach your arms back so they're on either side of your body. We'll take one big heart opener here to bend the knees, find your feet, kick your feet into your hands for Dhanurasana. Lifting up, apple full deep breaths. Good. And then go ahead and release as you're ready. Start to windshield wiper your knees from side to side, reverse windshield wiper. Find that twisting. Beautiful. And then take your time. Let's meet in downward facing dog. If you want to move through a child's pose for a few breaths, feel that opening through the lower back, go for it. Otherwise downward facing dog, reaching your hips up and back. Good. And then hopping your feet to your hands, come to seated seated at the front of the mat, bring your legs out in front of you. And let's set up for Janu Sarsasana. So let your right leg go long, conflex your right foot, bring your left foot to the inner upper right thigh. And then go ahead and bring your left fingertips on the outside of your left hip. We're going to take a bit of a twist in this posture. Bring your right hand to your left knee.

Good. And then sweep your left arm up and start to tilt toward your right leg. So there's this nice side body stretch happening here. Maybe your hand finds your foot without force. Breathing into this side, a couple full deep breaths. You're floating up, you're just feeling that length, breathing into the rib cage. Beautiful. And then let your inhale bring you all the way up. Take a moment to land. Let your left leg go long, bring your right foot to the inner upper left thigh, sit up on your sitting bones, flex your left foot, right fingertips come behind you. So just to the outside of your right hip, bring your left hand to the outside of your right knee, sit up nice and tall, sweep your right arm up, and then just start to tilt toward the left any amount here. Breathing into this side, feel that opening through the side body, through the rib cage, let it feel nice. Nice. And then let your inhale bring you all the way back up, stretch both legs out in front of you for a moment. Flex your feet, sit up nice and tall on your sitting bones, sweep the arms up, balancing the right and the left, forward fold, pashimottanasana, letting your hands just fall wherever they fall. And a couple breaths to bow inward. Notice how this feels.

Nice. And then as you inhale, slowly lead with the heart, come all the way up, come on to the up, come on to your back, take the right knee with you as you draw the right knee into your chest. And then with your left hand, draw the right knee across the body. We'll take one final twist here, wringing it all out. Reach your right arm out to the right, let the right shoulder soften, maybe take your gaze over that right shoulder. With every inhale find length, with every exhale release. And slowly unravel, bring the soles of the feet to the earth, neutralize through the hips, scooting your hips over to the left a little bit, letting your right leg go long, hug your left knee into your chest, give it a squeeze. Your right hand, draw the left knee across the body, reach your left arm out to the left. Nice crack there, maybe you got one too, letting the left shoulder soften, release. Good. And then slowly unravel coming back to your center, hugging knees in, you're rocking a little side to side. If there's any last movement here that your body is requesting honor that you might be taking plow or happy baby, just gonna keep it hugging in, rocking a little side to side, that massage in the lower back. And then as you're ready we'll draw the nose up toward the knees, allowing a big full breath in here, holding your breath up at the top, and then sipping in just a little bit more air, opening the mouth, sigh it out, releasing everything into your final resting pose, Shavasana, letting your legs go long on the mat, let your feet soften and roll open, and bringing the awareness up toward the hips, the low belly, can you soften the breath into the low belly, letting the heart space open and release, bringing your palms to face up on either side of your body, and just taking a moment to bring the awareness to the palms of your hands, see if you can sense your hands from the inside out, any pulsing or sensation, allowing the shoulders to soften away from your ears, closing your eyes if that feels safe for you, yourself the gift of this present moment, peace is allowing this moment to be as it is, let go, let be. Start to bring your awareness back to your breath, inviting any movement back in the fingers, the toes, ankles, wrists, and then stretching your arms up over your head, point through your toes, take a nice full body stretch, inhaling here, exhale to release, soles of the feet to the earth, bend your knees rolled to either side, if it feels okay just take a moment on your side to notice what you notice, to check in, and then taking your time with that ease of your shavasana, press your way up to a comfortable cross-leg seated position, gathering hands together and anjali mudra in front of your heart, mudra of gratitude, checking in with something you feel grateful for in your life today, and taking that feeling with you as you move out into your week, into the rest of your day, thank you so much for sharing these practices with me, such an honor and a pleasure to be here, namaste everyone, thank you so much, hope to see you next week.

Comments

Jenny S
2 people like this.
Detoxifying and calming, this was the perfect sunrise practice 🌅 Thank You and Namaste 🙏🏻
Lori
3 people like this.
Today I am feeling grateful for you, Sarah. These practices are the perfect medicine for me in these interesting days. Thank you. 
Sarah Beston
1 person likes this.
I love that you practice at sunrise, Jenny! It’s my favorite time of day and practicing at that hour just feels so special. xo
Sarah Beston
Thank you so very much, Lori! I feel so grateful for you and the loving online community that is Yoga Anytime. So happy to be in this together. Xo
Julie S
1 person likes this.
Sarah, I needed a shift in energy today as I woke up heavy on this HOT October day. Your  practice really helped me release and lighten up. Thank you. PS: Hi Lori, I miss seeing you and chatting about life!!
Sarah Beston
Hi Julie! It's such a hot October day here as well! I am so glad that this practice helped shift your energy today and am happy to be practicing with you. Have a great weekend! (I'm tagging Lori so she can see your comment). xo
Ali
Ali
2 people like this.
Beautiful. I loved all the interesting transitions and the focus on twists. I feel nicely wrung!
Sarah Beston
So happy to hear, Ali. Nothing like a good twist to clear things out. I hope you have a beautiful weekend!
Sharon O
1 person likes this.
Thank you for this beautiful practice—calm strong and energizing all together 🙏🏻💕
Bianca S
2 people like this.
You are just wonderful to practice with! I always feel centered in your guidance! Grateful for it!
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