45-Minute Yoga Flows Artwork
Season 5 - Episode 2

Recognize

45 min - Practice
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Call in the curiosity of the beginner's mind in this grounding flow focused on the feet, legs, and ankles. You will feel balanced, open, and present.
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Welcome, and thank you for joining me for this practice where we will move into a grounding and energizing flow, focusing on the feet, the legs, the ankles, and really this grounded core focus practice that will focus on this quality of recognition, recognizing and noticing the internal space. So please meet me in child's pose. We'll begin there. So as you come to this pose of the beginner, you can bring your knees together or wide, whatever feels best for you. And then just start to walk your hands in front of you. Let your hips start to sink back towards your heels. And if it feels okay, let your head rest on the earth. And just take a moment to ground here to arrive. If it feels comfortable, you can let your eyes soften and close. And then gently shift your gaze to the internal space. And just take a moment to scan through the body, noticing and recognizing what you're showing up to your practice with today, physically, energetically, emotionally. And can you allow yourself to start from wherever that is? Start from that place. Beautiful. And then start to bring the awareness into your breath. So we'll allow a big full breath in through the nose. Maybe open up your mouth and let out a sigh. Let something go. Beautiful. One more like that. Big full breath in. Exhale to release. Let something go. With the curiosity of the beginner, this is the pose of the beginner. We'll just tune into that quality of inquiry as we move into this practice. So tenting your fingertips, start to crawl your hands over to the right side. As you come into a nice, easy side body stretch, you might let a little weight shift toward the left hip. Breathe all the way up through the rib cage on that left side. Nice. And then slowly walk your hands back through center and take them over to the other side, to the left side as you let a little weight shift toward the right hip. Start to send your breath all the way through the right side body. Those little spaces between your ribs. Feel that opening. Nice. And then as you come back through center, we'll slowly make our way to tabletop position. So just coming up to all fours for a moment, really noticing the parts of the body that are making contact with the earth, our foundation. So pressing through the hands, let your shoulders come over the wrist, hips over knees. And then as you inhale, just start to come into cow pose. So arch the spine, reach the heart forward, lift your gaze. And then as you exhale, tuck your toes underneath and start to lift your hips up and back into our first downward facing dog. Beautiful. And you can start to pedal it out through your feet. As you come into down dog, just start to feel into the back of the legs. Notice how that feels, the back body, maybe sway your hips side to side. Beautiful. And then on an inhale, rise high up onto your toes and then gently let your knees come back down to the earth. So come back to tabletop, keep the toes tucked and then come right back into cow pose. So arch the spine, lift the heart and the gaze. And then in the exhale, we draw the navel to the spine and come up and back into down dog.

So we'll just start to move between those two shapes as we start to open up through the body. Start to warm, inhale, come high up onto toes. Let the knees lower, come into cow, arch the spine, lift the heart and the gaze. Good. And then as you exhale, navel to spine, lift the hips up and back, down dog. Good. Two more like that, linking our breath to the movement. Inhale, high up onto toes, lower the knees. Cow, arch the spine, lift the heart. Exhale, rounding back into down dog. Good. And one more like that, just warming the joints. Inhale, knees lower, heart lifts, cow pose. Feel the opening in the front of the body. And then as you exhale, come back to down dog, open the back body. Good. And then we'll pause here in down dog for just a couple of breaths. So again, feel that grounded quality, that first chakra energy, that earth energy in our practice today. Beautiful. And then nice and slow, start to walk your feet to the front of your mat and we'll come to a forward fold at the front of the mat. So just let everything start to melt down. You can soften your knees any amount. Let the crown of your head melt down. You might hold opposite elbows or whatever feels good with your arms. Maybe shifting a little weight toward the balls of your feet. Beautiful. And then softening your knees, start to roll up slow, one vertebra at a time. Let your head be the last thing to arrive. Good. As you get there, maybe roll out your shoulders a little bit, get out any wiggles, anything that you need to eventually start to find stillness in Tadasana mountain pose is grounding down through the soles of your feet. Beautiful. And then draw your hands to your heart. We'll slowly build into some sun salutations. So as you're ready, inhale, sweep the arms up, lengthen through your spine as you root down to rise. And then as you come into your forward fold, soften the knees a little bit, nice and long in your spine, Uttanasana. Good. On an inhale, lift halfway, either keeping fingertips on the earth or you might walk hands up onto shins. Feel the length in the spine. And then as you exhale, soften and come right back into that fold. Go root down through the feet to rise, come all the way up to stand, arms sweep out and up. And as you exhale, draw hands back through the heart center. Good. Let's take that a couple of times as we link our breath to the movement.

As you inhale, sweep the arms up. You might lean back a little. Exhale, forward fold. Soften the knees. On an inhale, Ardha Uttanasana, come halfway up. Exhale, forward fold. Good. Root down through the soles of the feet, come all the way back up to stand. Exhale, draw hands to heart. Good. Just one more like that with the breath. Inhale, arms sweep up. Exhale, fold. Inhale, lift halfway, Ardha, offer the heart forward. Exhale, release and fold. Good. Root down to rise, arms sweep up. Hands to heart. Good. And we'll start to build into Sun Salutation A, Surya A. Inhale, arms sweep up. Exhale, fold. Good. Inhale, lift halfway. This time as you fold in, step your left foot to the back of the mat and then step the right foot back to meet the left and come into plank pose, top of a pushup. So as you find plank, just take a moment, we'll find our alignment here, grounding through the hands, through the toes as you press back through the heels. And then keep this length that you have in plank pose and just start to simply lift the hips up and back into our first downward facing dog. Beautiful. And a couple full deep breaths here, maybe start to find some stillness in down dog. So you can let your head hang heavy, pressing through the inner and the outer hand slightly pigeon toeing the feet. Let your sitting bones reach up, allow your spine to be nice and long. Beautiful. And then as you inhale, rise high up onto toes, put a big bend in the knees, look forward, step or if you feel ready, you can lightly hop your feet to the front of the mat. On an inhale, lift halfway. Exhale, release and fold. Good. Root down to rise, arms circle out and up. Exhale, hands to heart. Good. And we'll add on a bit with each round as you're ready. Inhale, arms lift, gaze lifts. Exhale, Uttanasana, folding in. Inhale, lift halfway and lengthen. Good. This time, step the right foot back first and then the left foot will meet the right. Start to shift your weight forward. As you hug your elbows in, you're welcome to lower the knees. We'll come all the way down to the belly. Beautiful. And then untuck the toes, press into the tops of the feet as you start to peel your chest up into cobra pose, bhujangasana. Big breath in as you lift the heart. Good.

And then exhale, either pressing back through hands and knees or plank pose, we'll meet in downward facing dog. Good. A couple of breaths. Breathing in through the nose. Maybe let out a sigh. Good. Take one more breath here. Inhaling. Stay for your exhale. Good. And then as you inhale, rise high up onto toes. Bend the knees, look forward. Step or lightly float to hands, front of the mat. Inhale, lift halfway. Exhale, fold. Good. Root down to rise. Arms sweep out and up. Exhale, hands to heart. Good. Another round. As you inhale, sweep the arms up, lengthen. Exhale, forward fold. Inhale, lift halfway. As you exhale, step back to plank pose. Shift the weight forward. This time, maybe come halfway down, chaturanga. Inhale, cobra. If you feel ready, you can come to up dog, straighten the arms, firm the thighs up off the earth. Heart lifts. Nice. And then meeting back in your downward facing dog and allowing down dog to just be this reminder to come home to your breath to check in and notice. Recognize what's coming up for you. Good. Inhale, rise high up onto toes. Bend your knees, look forward. Step or lightly float to hands, front of the mat. Inhale, lift halfway. Exhale, fold. Good. Root down to rise. Arms sweep out and up.

And exhale, hands to heart. We'll take one more round. Surya Namaskara A as you're ready. Inhale, arms lift, gaze lifts. Exhale, fold. Good. Linking the breath. Inhale, lift halfway. As you exhale, plant your palms. You could step back. If you feel like you want to hop back, landing in chaturanga, go for it. Moving through. Inhale, cobra or up dog. And again, exhale, meet in your down dog. Couple breaths here. Breathing in. Breathing out. Beautiful. And then take your time. We'll lower the knees down to the earth. If it feels okay, keep your toes tucked underneath and you might need to adjust your toes so that they're tucked. If it doesn't feel good to sit back on your heels here, you're welcome to untuck your toes. We'll just take a moment to stretch into the soles of the feet, which can be a tough place to get into sometimes. So taking a moment to land here, letting your hands rest on top of your thighs. Maybe close your eyes. Again, allow your gaze to shift to the internal space. Take a moment to recognize, to notice with curiosity, all that's happening within thoughts, feelings, emotions, or sensations that may arise for you. And again, just become curious. You might even check in with that question of what's happening inside me right now. That will allow our mind to shift to this present place, the here and the now.

Okay. Now your feet are probably screaming. So let's get out of there. We'll come to tabletop for a moment. Maybe top tops of feet to earth. You can kind of pat them down to get out of there and then we'll meet when you're ready. Back in downward facing dog. Beautiful. So let's sweep the right leg all the way up and back. Big breath in. As you exhale, start to draw your knee to your nose and then we'll take a big step through between the hands. Let your left knee come down to the earth. So coming into your low lunge and then sweep the arms forward and up on Jnyasana. And as you come into your low lunge, just take a moment to sink in. Feel your legs, your foundation, energize up through your fingertips and let your shoulders soften. Good. Allow a big expansive breath in here. As you exhale, bring your hands down on either side of your front foot. Tuck your back toes, lift your back knee up and then plant your left hand down. We'll come into a twist, sweep your right arm up and just open up to the right side of your mat. Good. And then if it feels okay, take that right arm over your ear, lower it to the inside of your front foot and then we're walking to face the side of the mat. So parallel your feet as you face the side of the mat. Come all the way to Skandhasana. So turn your left toes toward the left corner of the mat. Start to bend your left knee and we'll keep that right leg straight. You can keep the sole of the foot on the earth or you might sink in a little deeper and lift the toes up. Beautiful. And then we'll stay low to the ground. Come all the way back to the front of your mat, runner's lunge, and then plant your palms and just simply step back to downward facing dog. Good. So we're just breaking down this first round a little bit. We'll come to the left side. As you inhale, sweep the left leg up. Exhale, knee to nose. Big step through between your hands. Set up for low lunge. Let your right knee lower down. And then Anjay Niyasana. Once you have that foundation, reach the arms forward and up. Good. And then just take a moment to sink in. Feel the psoas on the right side, the left hip crease, really ground down through the parts of the body that are making contact with the earth. Energize up through your fingertips. Big expansive breath in through the nose. Exhale, hands frame the front foot. Tuck your right toes and lift the right knee up. So we're in high lunge and then set up for that twist. Right hand down. Sweep your left arm up. Open chest to the left. Maybe take the top arm over your ear. Feel that line of energy from fingertips to right heel. Good. Lower the left hand to the inside of your front foot. And then we walk to face the side of the mat. So feet are parallel. As you come through center, turn your right toes out. Bend your right knee for Skandhasana. Sink it in. Let that feel good and that right hip. Good. And then again, stay low to the ground as you come all the way back to face the front of your mat. Plant your palms. Step back. Downward facing dog. Good. Big breath in. Maybe stick out your tongue lines. Breath. Let something go. Good. And then we'll add on a bit. So same beginning. Inhale, right leg lifts. Exhale, step through one breath per movement for the parts that we've already created. Inhale, Anjali Asana. Arms sweep up. Good. As you exhale, hands come to the earth. Set up for that twist. Left hand down. Right arm lifts as the back knee lifts. Top arm over your ear. And then Skandhasana. Walk to face the side of the mat. Left knee bends. Right leg straightens. Sink in. Good. Stay low. Come back to the front of the mat. Find your runner's lunge. Pause here for a moment. And then we'll set up for warrior one. So spin your back heel down. Ground down through the soles of the feet. Once you have that foundation, reach the arms forward and up for Virabhadrasana one. Good. Sink in a little bit. Toward 90 degrees in that front leg. Ceiling the outer edge of your back foot down. Arms energize up toward the sky. Beautiful. And then from here, bring hands behind your back. If it feels okay, catch an interlace with your fingers. Or if that's too much, you can always hold opposite elbows. Good. And then start to draw shoulders away from the ears. Heart lifts, gaze lifts, big breath in. Good. Sink in a little deeper into that front knee. And then reach the arms up over your ears. Humble warrior. Letting the crown of your head melt down. Into the shoulders a little bit. Beautiful. And then just go ahead and release your hands on either side of the front foot. We'll step back to downward facing dog. Big breath in.

Hang out for your exhale. Good. Second side. Inhale, left leg lifts. Exhale, step through. Same beginning. On Jainasana, let the back knee lower. Inhale, arms sweep up. Feel the lift in the heart space. Good. Exhale, hands frame the front foot, lunge twist. Plant the right hand down. Sweep the left arm up. Good. Top arm over ear. And then walk to face the side of the mat. Skandhasana this time. Right knee bends, left leg straight. Beautiful. As you come back to the front of your mat, pause in your runner's lunge. And then set up for warrior one. So spin the back heel down. Once you have that foundation, arms sweep up. And just take a moment to sink in. Feel your warrior one building from the ground up. Feel that solid foundation. And that lightness and ease in the upper body. Beautiful. And then as you bring your hands behind your back, you see if you could take the opposite thumb on top. So the one that might feel a little awkward. And then draw shoulders away from ears. Heart lifts as you do that. Maybe the gaze lifts. Big breath in. Exhale, fold and bow forward. Humble warrior. Devotional warrior as you bow in. Crown of the head heavy. Just notice all the little movements in your ankles and your feet. All that's holding you up. Good. Hands just come down to frame. The front foot will step back to downward facing dog. Beautiful. And then just clearing that round. Big breath in. Big, full breath out. Release.

Let it go. One more round with this. We'll add on just a bit. Inhale, right leg lifts. Exhale, step it through. Low lunge, onjani asana. Lower the back knee. Inhale, arms sweep up. Exhale, hands frame the front foot right into that lunge twist as you lift the back knee. Right arm lifts. Good. Skandasana to face the side of the mat. Left knee bends. Right leg straight. Good. Stay low. Come back to the front of your mat. Runner's lunge. And again, set up for warrior one. Spin the back heel down. Arms sweep up. Good. As you exhale, hands behind the back. Catch that interlace. Inhale, heart lifts. Gaze lifts. Exhale, bow into humble warrior. Let the crown of the head melt down. Good. And this time as you release your hands on either side of your front foot, we'll come into pyramid pose.

So step your left foot in and to the left a little. Press back through your left heel. And then let everything drape down over that front leg. So nice stretch in the back of your legs. Neutralizing a little bit here. Let your spine be long. Nice. And then we'll step to the front of the mat. So step your left foot to meet the right. Come into chair pose, Utkatasana. Bend your knees deeply. Sweep your arms up. Let your spine be nice and long as you sink in. Good. And then draw your hands to your heart and we'll take a twist here. Keep the length in the spine. Draw your left elbow to the outside of your right leg. Let your knees stay level as you twist. And then sink in. Breathe. Good. Big full breath in. As you exhale, let that all go. Forward fold. Step your feet about hips distance apart. And then if it's accessible, take your peace fingers to your big toes. So your first two fingers and your thumbs can wrap them around your toes on an inhale lift halfway. As you exhale, let your elbows splay out to the side. Tuck your chin. And you can let the crown of your head melt down toward your toes. Any forward fold is great here. Just releasing tension, calming the nervous system. Maybe shake your head yes and no. What might you need to release here? Again, just taking these sacred pauses between the movement to recognize what is coming up for you in this moment. It's going to change each time we practice, each moment in our practice. Just being present to the moment. Good. And then go ahead and release your toes on an inhale. Lift halfway. And then maybe step back to plank pose from here. If you want to move through vinyasa, we'll shift the weight forward. Come halfway or all the way down. Chaturanga. Inhale, cobra or upward facing dog. Exhale, meet me in down dog. Good. Clear that side. Big breath in. Exhale. Release. Beautiful. Last side. Inhale, left leg lifts. Exhale, step through. So just flowing with the breath. Right knee lowers. Anjali asana. Inhale, arms sweep up. Exhale, lunge twist.

Right hand down. Left arm sweeps up. Open to the left side of the mat. Good. And then come through center. Face the side of the mat for skandhasana. Bend your right knee. Left leg straightens. Good. As you stay low to the earth, come back to the front of your mat, runner's lunge. Come up to warrior one. Spin your back heel down. Find your foundation. Arms reach forward and up. Exhale, hands behind the back. Opposite thumb on top. Draw shoulders away from ears. Heart lifts, gaze lifts. Humble warrior on your exhale. Bow forward. Good. Place hands on either side of your front foot. Pyramid pose. Step your right foot in, into the right a little. So letting the soles of both feet ground down. Draw that left hip back. Let the right hip roll forward and then let your spine be nice and long as you fold over your front leg. A couple breaths here. Beautiful. And then gaze forward. Go ahead and step your right foot to meet the left. We'll set up for chair, utkatasana. Bend the knees deeply. Arms sweep up. Let your spine be nice and long here and then draw hands to heart. Keep that length in your spine and twist to the other direction. So right elbow comes to the outside of the left leg. Prayer in front of the heart. You might gaze up or out at the oranges and then breathe. Let your knees stay level. Big full breath in. Good. As you exhale, forward fold. Let that all go. And then again, heel to the feet. So they're about hips width apart. Maybe just taking a forward fold, letting your hands hang down.

Or if you'd like, slide the palms of your hands under the soles of your feet. Let your toes come up towards your wrists. Give your wrists a little love. Can soften the elbows. Tuck the chin. Let something go here. Breathe. Noticing, recognizing what may have shifted for you. With curiosity, that mind of the beginner, approaching each posture like it's the first time you've ever done it. Good. And then go ahead and release your hands from the soles of the feet. If they're there, you can soften your knees. Let your head be heavy. Pull up slow. One vertebra at a time. And just take a moment as you get to the top of your mat, ground. Feel your soles of the feet connected to the earth. And then find your drishti. So that gazing point, one point that you can focus your gaze on, something that's not moving preferably. And we'll just play with balance here as we move into tree pose. So start by letting the right foot get heavy. And then you can come up onto the ball of your left toes, if that feels okay. And then maybe reach for your left ankle. You can bring the foot to the inner upper thigh. You can bring it to the calf. Or you can kickstand your toes down on the earth. So just notice, where's your balance today? I'm a little wobbly. And just noticing that wherever you're at, just meeting yourself there, maybe draw hands to heart, hugging everything into center. Maybe reach your arms up. If you just had a big cup of coffee, you might not have your balance here. And that's okay. Without judgment, just noticing. Feel all that movement in your foot, your toes, your ankle. Good. And then go ahead and release that side. Bring the soles of the feet down. Re-commit to grounding.

Feel the earth beneath you. Find your drishti. Good. And then we'll transfer the weight into the left foot this time. You can come up onto your right toes. And you might just be staying right here, turning the toes out to the side. You feel that opening through the right hip. Hands to heart. Good. If it's accessible, you'll reach down. Find the right ankle. Bring foot to inner upper thigh, the calf, or the earth. The only place you really don't want to press the foot is into the knee. So just try to let it be above or below the knee. Plug everything into center and then move from your core. Maybe the arms sweep up. Find tree, rakshasana. Building from the soles of the feet, so from your roots, all the way up through your fingertips. Beautiful. And then go ahead and let that go. Shake it out. Come back to your center. Find the feet on the earth. Maybe close the eyes for a moment.

Just check in. Notice. So nice. And then we'll bring the soles or just the feet together, the ankles together. We'll come into chair pose. Bend your knees deeply. Arms sweep up. Good. And then slowly lower all the way down to your sitting bones. You're welcome to bring your hands to the earth. And we'll come into boat pose, navasana. So start to lift your legs. You're welcome to straighten out through the legs or you can keep the knees bent. You might even bring peace fingers to big toes if you want that support and you can straighten your legs from here. Wherever you're at, allow your spine to be nice and long. Let your heart lift and let your gaze lift up. And we'll hold for about five breaths here. You might even close your eyes. Play with your balance. Of course, engaging the core a bit. Good. Just notice your breath. Notice the inhale. Notice the exhale. Big breath in. And nice long full breath out. Good. And then go ahead and soften your knees. Bring the soles of the feet to the earth. Bring the hands behind us with the fingers facing in towards you or out to the side a little bit. Whatever feels best on your shoulders. And then press through the soles of the feet and your hands start to lift your hips. Reverse tabletop. Big breath in here. Maybe stick out your tongue and take a lion's breath. You can release your head back if that feels okay in your neck. Beautiful. And then let your sitting bones come back down. And we'll sit up nice and tall. Move into a seated spinal twist here. So let your right leg go long. You can keep the sole of your left foot to the earth and hug your left knee in. Now you could stay right here. If it feels okay, step your left foot across your right thigh and onto the earth. And then maybe bend your right knee. So drawing the right heel in towards you. Sit up nice and tall here. So letting both sitting bones root down. Bring the left hand behind you. Fingertips on the earth. Sweep the right arm up. Feel the length in your spine. And go ahead and twist gently to your left. Either hooking the right elbow to the outside of the left thigh or a little less intense might be to just hug that left knee. Wherever you're at, as you inhale, root down through the sitting bones. Lengthen through your spine. And then as you exhale, ease into the twist a little more. So you might even gaze over your left shoulder. Good. Big full breath in to lengthen. Exhale. Ease into the twist. Beautiful. And then go ahead and gaze toward the front of your mat. Slowly unravel. Bring both hands to the outside of the right hip. And then soften your elbows. Tuck your chin. Counterbalance as you just let everything melt down and release here. Beautiful. And then gently come on back to center. Bring the soles of the feet to the earth. Good. And then we'll hug the right knee and let your left leg go long. Sit up nice and tall. You could stay here. You could twist from here if that feels best for you. Otherwise, step your right foot across that left thigh.

Bend your left knee. Draw the heel in towards you. Let your sitting bones land. Take a moment to wiggle in. Good. And then right fingertips come behind. As you inhale, reach your left arm up and gently twist to the right. So either hooking the elbow or feel free to hug that knee in. As you inhale, lengthen through the spine. And as you exhale, just gently ease into the twist. So without force, just wringing things out a little bit. If it feels okay, you can gaze over that right shoulder. One more big breath in. Exhale to release. Good. And then gaze toward the front of your mat. And gently unravel. We'll bring both hands on either side of the left hip. Soften the elbows. Tuck your chin. Let the crown of your head melt down. Should feel nice. Beautiful. And then gently come out of there. Reach both legs in front of you. Flex through your feet. Sit up nice and tall on your sitting bones. And we'll set up for one more forward fold here. So wiggle in. Reach the arms up. Big full breath in. And then leading with the heart as you come into Paschimottanasana. Forward fold. And just let your hands fall wherever they fall. You're welcome to soften your knees. Just notice what you need here. Check in with that sense of curiosity. Noticing how you feel. Beautiful. And then gently as you inhale, we'll come all the way up. Keep the heels connected to the earth. Reach your arms forward. On the count of five, let's take a slow lower all the way to the back for five, four, three, two, and one. Release. Hug your knees into your chest. And just take a moment to rock gently side to side. So massage through the low back. First time here on our backs. Notice how your lower back is feeling.

Notice where you might be holding. Can you soften just a bit? Good. And then setting up for a bridge pose, let the soles of the feet find the earth. Walk your heels in towards you. So you might brush the back of your heels with your fingertips. Letting your ankles come right under your knees here. Good. And then press through the soles of the feet and the palms of your hands. Just start to lift your hips. So we feel this nice opening. The front line of the body, if it feels okay, you can interlace under the low back. The shoulders draw down the back and lift from your hamstrings, drawing the chest up toward the chin. Let's breathe here for a few full deep breaths. You might even close your eyes. Again, just monitoring and noticing the internal space. Good. And then if you have the interlace, gently release. Slowly lower all the way down, hips lower. Take a moment to step your feet as wide as your mat. Let your knees knock into touch. And if it feels okay, draw hands to low belly. Constructive rest as you take a moment to just pause. Notice the echo of the posture and where it lands. Notice what you notice. So for our second round, you're welcome to come back to bridge pose right where we were. If you want to go a little deeper into wheel pose, I'll bring us there. So for Urdhva Dhanurasana, again, we'll step the feet about hips distance, brush the back of the heels with the fingertips. And then bring your hands next to your ears. Let your fingers face toward your shoulders, hug your elbows in. Watch out for your hair if it's under your hand. And then I'll take this in three steps. So as you press through the soles of your feet, first we'll lift the hips and draw the knees toward the wall in front of you. And then pressing through the palms of the hands, lift the head and come up onto the crown of your head and then recommit to hugging the elbows in. And then any amount you'll start to straighten out through the arms lift up, find an even distribution of weight across your spine. So you're reaching the heart behind you, reach the knees forward and then be at a place where you can breathe deeply. A couple more breaths, that big opening, the entire front line of the body. Nice. And then gently wherever you're at, release and then notice. So step your feet again as wide as your mat. Let your knees knock into touch. Rest your hands on the belly, maybe close your eyes. And with beginner's mind, check in, notice. Feel the breath beneath your hands. Let that settle. Beautiful. And then from here, let's reach the arms up all the way over your ears. Let both knees drop to the right side. So take a nice easy spinal twist here. As you come into your twist, it might feel good to pick up that right foot and place it on top of the left thigh. And then maybe you're gazing over the opposite shoulder. Any twist that feels good to just wring it out. All that heat that you've built up. Detoxifying. Breathing in. Breathing out. Beautiful. And as you switch sides, bring the soles of the feet to the earth. Come back through center, gently drop both knees to the left. Let that feel good. And you could stay right here or maybe you're picking up left foot, placing it on top of the right thigh and then taking a gaze over the right shoulder. Breathe into the side body and wring it out. A couple full deep breaths here. And then slowly come back through center. We'll hug both knees into the chest. Rock a little side to side massage the lower back. And then let's balance out the right and the left with happy baby. So you can hold on to the outsides of your feet, your ankles, your shins. You might hook peace fingers onto big toes. We'll bend the knees wide and then try to let as much of the spine ground down as you can. So let your tailbone melt down, let your shoulders soften. You might find stillness here or maybe it feels good to rock a little side to side. And if there's anything else that you feel that your body needs in your practice, feel free to honor that. Otherwise we'll hug the knees back into the chest, draw the forearms around your shins, start to draw your nose up towards your knees, allowing a big breath in and holding your breath up at the top. And then sip in a little more air through your nose. Open your mouth. Let everything release for Shavasana, letting the legs go long on your mat. You can just let your feet relax open, softening the belly. Bring your palms to face up on either side of your body. Let your shoulders release. If it feels safe, let your eyes close as you allow your gaze to again, just shift to the internal space. Perhaps taking a moment here to notice what comes up for you, allowing the integration of your practice and the body, the mind, your spirit, letting your body feel held by the earth. Let go, let be, just rest. Let go, let go, let go, let go.

Gently allowing your breath to begin to deepen, fill your body with breath. Inviting any gentle movement back into the fingers, your toes, maybe roll out your ankles and your wrists. And reaching your arms up over your ears as you allow a full body stretch, maybe point through your toes, big breath in. Long breath out. Good. Let the soles of the feet find the earth as you bend your knees. Take a moment to roll to either side. And as you come onto your side, take a moment to check in. Notice what you notice. And with that ease of Shavasana, pressing your way up to a comfortable seated position, gathering hands together in front of the heart in Anjali Mudra, taking a moment to just bow in towards yourself. Thank yourself for showing up for your practice today. And thank you for sharing this practice with me. The light and love in me, greets and honors, the light and love in you. Namaste.

Comments

Jenny S
6 people like this.
So happy to practice with you this Monday morning Sarah! I set a New Moon intention to get back to doing my yoga in the morning, before the work of the day begins. I can’t think of a better way to kick things off than with a classic “Sarah Beston Flow”. This practice was so grounding and delicious and I’m feeling ready for what ever this day and week has in store. Love Love Love! 🙏🏻❤️
Sarah Beston
Happy New Moon, Jenny S! I am so excited to be sharing these practices from the beautiful Ojai filming barn—what a dream space to practice! Thank you so much for sharing your experience of the practice and please stay close. Warmest fall wishes, Jenny!
David G-
4 people like this.
Such a nice surprise to see a new season. Sweet chill flow!  
Matilda P
3 people like this.
After today this was what I need. exactly. Thank you Sarah Beston for   very calming practice  💙
Catherine R
I was going to look for a 45 minute flow this morning, but didn't have to look very hard!  Wonderful practice for this fall morning! 
Muntsa
3 people like this.
what a beautiful flow to start the day! thanks Sarah
Sarah Beston
1 person likes this.
Hi David G-! Thanks for checking out the new season. Excited to be offering some new 45 minute flows!
Sarah Beston
Dear Matilda P, I am happy to hear this was a calming practice for you. So happy to be practicing with you in this new season. Warmly, Sarah
Sarah Beston
Hi Catherine R! Happy Fall! Thank you for practicing with me in this new season!
Sarah Beston
Thanks so much for practicing with me, Muntsa B! I am looking forward to sharing these new practices!
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