Renewal: A 7-Day Yoga Challenge Artwork
Season 1 - Episode 2

Day 1: Essentials with a Twist

30 min - Practice
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Our journey begins with a foundational practice designed to warm and awaken the whole body. We flow through Sun Salutes and standing poses, play into Bird of Paradise, and explore twists to prepare the body for deeper detox later in our journey. You will feel grounded, open, and strong.
What You'll Need: Mat

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Welcome, everyone, to this seven-day yoga journey. So excited to be with you. For day one, we're going to work with a really grounding, warming practice to help open the body. If you have a block and even a strap at home, grab it. If not, we'll improvise.

Just begin in a comfortable seat, rooting down through sit bones. Soften the gaze or close the eyes, and just let your hands rest wherever they're comfortable. We'll take a moment to land and settle in, observing your breath, and beginning to expand your breath. Let it welcome your awareness into your body and into the moment. And as much as possible, let the rest begin to fade.

Hands come to prayer. At heart center, exhale, empty all the breath out. And then together through the nose, let's take a big inhale. Then just another moment of stillness here, considering your intention, maybe for this practice and maybe for the entire journey, anything at all, you'd like to clear out or welcome in. Beautiful.

As you're ready, let your eyes open, take a big inhale, reach the arms out and up, interlace the fingers and exhale, press palms to sky. Keep lifting from that deep low belly. Take a big inhale here, rise through the heart. And as you exhale, ease to the right, breathing into the side body, soft gaze to earth or up and under that arm. Create some space through waist, ribcage, shoulder.

And then with the next inhale, just draw it back to center and with the exhale, take it to the other side. Anchor through opposite sit bone. Take the gaze wherever your neck feels best. Just move awareness through that side body. See what's there.

Another breath. And with the next inhale, draw it back to center and with the exhale right away, let's rock it forward, come up onto your hands and your knees. Hands under shoulders, knees under hips, spread the fingers really wide and actively press through base of thumb and first finger. Simple cat cow with the inhale, lift, tailbone, heart, gaze. And with the exhale, round the back, belly to spine, release the head.

Now just one more, check in with your spine, inhale, lift, tailbone, heart, gaze. And with the exhale, round, release the head, relax the neck. Then inhale, just come back to neutral, tuck the toes and exhale, go directly up and back into downward facing dog. Take a few breaths here, pedal it out, start to warm through the backs of the legs, continue to warm through the back and continue to arrive to land in the body. One more breath here.

And then find stillness in your down dog. With the next inhale, start to walk the feet forward to the front of the mat and take an easy fold, Uttanasana, feet are hips distance, head having neck relaxed, any variation you feel forehands drop or hold elbows, maybe sway. Two or three breaths, let it unravel. And then if you're swaying, come back to center and if you have any bind, gently release it, keep the head heavy, keep that soft bend in the knees and slowly on the inhale, roll the body all the way to stand. As you arrive, exhale, roll the shoulders down the back, shake it out a little and let's meet in Samastitihi.

Feet together, hands to the heart, steady gaze. Together a big inhale and through the nose a grounding exhale. Here we are, Surya Namaskara A, inhale reach out and up, belly in flat back, exhale bow out and down, with the inhale come halfway up, root the hands, hop or step into your plank pose and exhale lower knees or chaturanga dandasana, inhale into cobra or upward facing dog and exhale, let's take it up and back, downward facing dog, Adho Mukha Svanasana, just three breaths, continuing to warm, to land, settle into the body and then at the bottom of your next exhale, a soft bend in the knees, hop or step front of the mat. As you arrive inhale, lengthen halfway and exhale, deepen into the fold from your center, inhale rise all the way up and with the exhale, trace the midline hands, come home to heart center, two more, inhale out and up and exhale, bow out and down. With your inhale lengthen halfway, with your exhale, hop or step back and lower knees or chaturanga, inhale cobra, up dog and exhale, take it back, downward facing dog, again three breaths, really long through the spine, creating space through the whole back body, yeah, bottom of your exhale, soft bend in the knees, hop or step forward, inhale we lengthen halfway and exhale, bow fold from center, inhale all the way up, reaching it out and exhale, hands home to the heart, once again, inhale reach out and up, exhale to bow out and down, inhaling just halfway, reach through the heart, hop or step back, exhale chaturanga dandasana, inhale Urdhva Mukha and exhale back, downward facing dog, long spine, breathe into it, roll the shoulders away from the ears, send the heels to the earth, lift through the sit bones, at the bottom of your exhale, soft bend in the knees, hop or step forward, inhale halfway, exhale bow fold from center, inhale all the way up and with the exhale hands to the heart, beautiful, moving into surya namaskar b, bending the knees inhale Urdhkatasana, with the exhale bow out and down, inhaling lengthen halfway, hop or step back, exhale to lower, inhale lift through the heart, exhale downward facing dog, with your inhale reach the right leg up and back, with the exhale step right foot forward, spin the back heel down to the earth and inhale rise, warrior one Virabhadrasana A, for this first cycle let's move slowly, spend a few breaths here, settle in, feel into the alignment, feel into the vibrancy of the spine, the uplift of the whole body, one more breath and then a big inhale let the heart rise a little and as you exhale release hands to the earth, step back to plank and lower knees are chaturanga, inhale lift through the heart and exhale downward facing dog, inhale left leg to the sky, exhale step left foot forward, spin the back heel down to the earth, rise on the inhale warrior one second side and again just kind of settle into it, feel into it, feel strength of foundation, feel the rise of central channel, enjoy, another breath, yeah and then stay for the inhale lift the heart a little and with your exhale release hands to the earth step back and lower chaturanga, inhale lifting through the heart and exhale downward facing dog, beautiful work really strong, generating the heat, building the energy give yourself a couple breaths here, yeah and at the bottom of your next exhale a soft bend in the knees hop or step forward inhaling halfway and exhaling fold bending the knees inhale and exhale home to samastitihi excellent take a breath here stabilize and then two more cycles building the pace bend the knees inhale scoop it up exhale to bow out and down inhale halfway hop or step back exhale to lower inhale lift the heart exhale downward facing dog with the inhale reach right leg to the sky with the exhale step right foot forward spin the back heel down to the earth one inhale lift to warrior one and one exhale hands to the earth step back and lower inhale lift the heart exhale downward facing dog then inhale left leg to the sky exhale float it forward spin the back heel to the earth one inhale rise warrior one one exhale hands to the earth step it back lower inhale lift the heart exhale downward facing dog good breathing here for three and two one more bra the bottom of the exhale soft bend in the knees hop or step front of the mat inhale lengthen halfway exhale return to the fold bend the knees drop the hips inhale hold katasana exhale samasthiti hee excellent one more cycle bending the knees inhale katasana exhaling bow and fold inhale halfway hop or step it back exhale to lower hug the elbows in inhale lift the heart shoulders down exhale down dog inhale right leg to the sky exhale step forward root back heel rise on the inhale warrior one hands to the earth step it back and lower knees are chaturanga inhale cobra up dog exhale down dog left leg inhale up exhale step it forward ground the back heel inhale to warrior one exhale hands right back down to the earth step into plank and lower inhale lift the heart exhale downward facing dog nice work give yourself a moment here a few breaths all right let's start to play with it a little bit keep rooting the hands deep into the earth so you're strong and engaged through the upper body with the next inhale take your right leg to the sky and with your exhale go ahead and open the hip bend the knee take a couple breaths here feel into that outer right hips and left heel to earth then inhale reach right leg back to the sky and with your exhale draw the knee to the nose lift the belly to the spine and just hover here we're going to stay for the inhale and stay for the exhale and then inhale reach right leg back to the sky exhale float right foot forward spin the back heel down to the earth and with your inhale let the left arm reach forward up and back landing and warrior two fear bhadrasana b steady gaze out over right fingertips feel strength the foundation feel rise of central channel and just be in it for three two yeah let's keep foundation strong with your inhale reverse left hand slides down the left leg reach that right arm up and over feel that space through the side body again extend through right fingertips three two yeah let's stay for a nice big inhale and then with your exhale come directly into side angle so you might rest the forearm to the thigh and you might take the right hand down to the earth or the block if you have it left arm reaches up and over turn the palm down to the earth anchor through that left heel and reach reach reach feel the spaciousness through side body yeah another breath or two yeah press the feet into the earth connect with your center lift from there on the inhale return to your warrior two just ground on the exhale yeah let's take a big inhale here and with the exhale hands to the earth step into plank take the vinyasa or let it go you can always skip it from time to time and then we meet in downward facing dog take a breath here right let's play with the second side inhale left leg rising exhale open the hip bend the knee enjoy this for a couple breaths right heel towards the earth opening left hip soft through neck and jaw then inhale reach it up and with your exhale draw the knee to the nose lift the belly to the spine stay there for the inhale and stay for the exhale good inhale take that leg back to the sky and with the exhale float left foot forward spin right heel down then inhale right arm opens you warrior two second side exhale to ground in it steady gaze out of her left fingertips feel the strength feel the energy rising three two good keep your foundation strong inhale to reverse reach it back opening through left side body yeah feel that space you're creating warming and opening stay for the inhale and with the exhale let's come directly into side angle resting left forearm to thigh or left hand to the earth or a block anchor that right heel reach through right fingertips and breathe through the entire body three two and again feel foundation rooted feel strength of center let that lift you on the inhale return to your warrior two exhale just to settle take a big inhale here and then with the exhale hands to the earth step back into plank lower knees or chaturanga inhale let the heart rise exhale downward facing dog nice work let's pause here for a moment come back to your center over and over and over again and come back to your intention to your breath right so we're going to keep the feet where they are and with the next exhale walk the hands to the back of the mat let's just find an easy uttanasana for a breath or two you can bend the knees you can sway a little just release for a breath and then start to open the feet just a little bit wider than hips distance there can be a slight turnout with the toes or not you'll feel into that then we start to crawl this left shoulder underneath the left knee you can hook thumb and first finger behind the ankle to help assist yeah bend the knees as much as you'd like then that left hand reaches up to the outer left hip and the right arm reaches back maybe you find your fingertips a strap a towel your clothing whatever you've got work with this as long as you need and if you have the bind peacefully play with beginning to lengthen the legs okay feel that opening across the upper back back of left shoulder feel the opening through the backs of the legs yeah just kind of explore within it see what's available no strain just kind of curious yeah and then with your next exhale release let's come back to center sway a little shake it out a little bit and see how the second side feels start to crawl right shoulder underneath the right knee maybe hook thumb first finger behind the ankle to assist bend the knees as much as you'd like and then take that right hand up towards the right hip and the left arm up and back maybe you find fingertips strap towel clothing do what you can wherever it is let it be enough maybe you start to lengthen the legs feel the opening across upper back back of right shoulder yeah a couple more breaths yeah spirit of exploration spirit of play right nowhere to get no right or wrong just experiencing it in your own body and then with the exhale simply release let it go shake it out a bit draw the feet back to about hips distance inhale lengthen halfway and with your exhale walk it back into downward facing dog just ground here for a breath all right then we're going on a little adventure with that standing flow with the next inhale right leg to sky exhale open the hip and the knee inhale reach exhale step right foot forward spin back heel down left arm opens you inhale warrior two exhale to reverse reach it back back we're going to stay here for a big inhale and then with the exhale return to side angle take any variation that serves and it anywhere along this journey stay with your own edge big inhale wrap the left arm behind the back and then crawl right shoulder underneath the right knee find your mind if that's enough it's enough otherwise start to walk that back foot in step it to the front of the mat anchor the left foot use the strength of center and then slowly on the inhale start to arise you know where we're going bird of paradise steady the gaze use the strength of center maybe right leg extends and wherever you are can we just be in it for three and two right stay with it through the transitions bend that right knee release right foot to the earth re-engage center ground right foot and step the left foot all the way back unravel from the bind inhale let's meet in warrior two exhale to settle big inhale and exhale hands to the earth step back directly into your down dog and take a breath reconnect clean slate for the second side inhale left leg up exhale open the hip and the knee inhale rise exhale float left foot forward spin back heel down to the earth right arm opens you inhale warrior two exhale reverse reaching it back stay for a big inhale and exhale side angle forearm to thigh or hand to earth and again listening to your body pausing anywhere along this journey big inhale to wrap right arm behind crawl left shoulder under maybe find the bind grab strap or towel if you'd like and then start to inch that back foot forward step to the front of the mat anchor the right foot lift from deep belly and inhale all the way to stand take your left leg with you that's enough it's enough if you feel for it extend the left leg out steady gaze and let's be in it just this three two start to bend the knee return left foot to the earth ground that left foot stabilize lift from center step right foot to the back of the mat and then we unravel from the bind inhale to rise let's meet in warrior two exhale to settle exhale take a big inhale here and exhale hands to the earth step directly into your down dog and pause home to breath home to center and intention inhale let's lift the right foot just a little and then exhale come through into pigeon ground foundation big inhale lift heart and exhale fold forward just a few breaths here letting the hips release after all of that deep standing work as always if you'd like to remain here please do otherwise a slow rise on the inhale exhale swing the left leg around for artimatsi and rasana foot outside of knee roots at bones inhale reach right arm up and exhale let's twist to kind of clear things out a little bit gazing back breath or two yeah stay in the twist inhale to look forward exhale a counter twist to the other side um and then back to center let's play with the transition you're just kind of lifting onto the balls of your feet spinning all the way around and coming to the other side left knees down right foot outside inhale reach left arm up and exhale elbow outside of knee gaze back over the shoulder breath or two yeah inhale just look forward exhale counter twist to the other side yeah then inhale forward keep the left leg as it is and exhale just reach the right leg back for pigeon second side adjust as needed support it as needed then inhale reach up and exhale out and down again just a few breaths let the hips release stay as long as you'd like when you're ready slow rise on the inhale exhale just gently ease back into your down dog and then hop or step through to sit and roll all the way down onto the back when you land hug the knees into the chest wrap arms around the legs and rock the body a little side to side just a few breaths in your happy baby keep it neutral rock a little feel into the energy of release stay for a big inhale and with your exhale let it all go relax the entire body out and down into shavasana and let the body relax let mind heart subtle body relax and let the whole system replenish um stay here as long as you'd like if you have the space and the time otherwise deepening the breath you can reach arms up and over you can rock to either side you can rock directly up just finding your comfortable seat in any way you choose grounding down through sit bones tall through spine let's draw hands to heart center soft bow of head to heart thanking yourself for joining this journey taking this challenge such a joy to share it with you and we'll close with a gentle ohm exhale to empty big inhale inhaling soft bow forward with your exhale namaste okay thank you all so much look forward to seeing you on day two

Comments

Michelle F
6 people like this.
Hi Rosemary,
What a great gift to be able to practice with you as spring begins. 
Loved this wee wake up, great pace with just enough tricky challenges to stay totally focussed - your  tone as always encouraging and soothing.
Look forward to day 2
Have a wonderful day
loveandpeacexxx
Laura M
7 people like this.
I was not in a yoga mood, but I saw new episodes by Rosemary and had to do one. This was perfect, thank you so much!
Sally S
3 people like this.
Thank you. I appreciate your energy. However, 30 minutes is too short !
Jenny S
4 people like this.
Happy spring Rosemary! Always such a pleasure to practice with you 🌞 My biggest challenge here would be the peak pose, one that even in my youth was elusive to me. What I loved was that you provided encouragement to go only as far as felt good, and that was enough. This is a lesson I must constantly remind myself. I’m so looking forward to playing with my edge for the rest of this challenge! 🙏🏻❤️
Francesca Venturini
Hi Rosemary! I'm so glad to practice with you again! Hope the spring will be great for you and everybody here on the mat!
David G-
4 people like this.
Kudos to all my teachers for giving me the resources to show to this challenge. Not sure I will ever do bird of paradise, but I always get motivated for the vinyasas with your tempo and energy. Thank you! 
Kate M
4 people like this.
Such intelligent and elegant sequencing. And your kind and compassionate guidance... Thank you Rosemary : ) Love!
Catherine A
1 person likes this.
Wonderful to have you back, Rosemary, with this new challenge! Really enjoyed this class & looking forward to Day 2 ❤ ! Many thanks as always .....
Peggy L
1 person likes this.
wonderful practice! Thank you :).




Rosemary Garrison
Thank you, Michelle F ! And Happy Springtime! I'm glad you enjoyed the pace and the tricky challenges. ; ) I am so grateful to share the practice with you. Enjoy the rest of the challenge! And let me know how you feel at the end. Be well. 
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