Day 2: Space

Hi. Welcome to day 2, clearing space. So come stand in your Tedasana. And for a moment, just gather your hands together at heart center and give yourself a breath or 2 to arrive. Set an intention for our time together. And once you have that gathered, if you'd like, you can join me in an opening home.

Nice full breath in. Lyft your chest, bow your chin, lower your arms by your sides, and blink your eyes open. Taking in your space. Hi. Come meet me at the top of your map.

Have Two Blocks in reaching distance just in case you decide you'd like them throughout. Right? Press down for the Four corners of your feet. And as you inhale sweep up to the sky, Odvahastasana, Ex, I'll wait a little forward in your feet. Feel free to bend your knees if you're feeling any strain through your hamstrings or low back. Inhale to fingertips or hands on shins, draw your chest straight forward.

Bend your knees enough to get your hands down and then step back with your right foot. Sit your front thigh parallel to the floor. And if you find that you're rounding through your back, put your hands on props. Bring the floor to you. Sit your front thigh again parallel, reach your heart forward, straighten your front leg to the best of your ability and fold in.

Rebend your knee, lengthen your spine. Again, straighten and fold. One more time, bend the knee. Pause here. Walk your hands and or blocks around to the right, pivot on your feet, paralleling them.

Glide your weight slightly forward until outer hips come in line with your outer ankles and reach your chest forward. As you act, how bend your right knee and lengthen through your inner left thigh. In how come back center, if you lost the length in your spine, stretch once again tailbone to crown of head. Place your left hand right underneath your face. Take your right hand to your sacrum, right at the top of your bum.

In how breathe length through your spine as you act, how twists to the right. If and when you're ready, take your right hand skyward, melt shoulders away from your ears and exhale right hand back to the earth or prop. Fold briefly in. Let your head and neck go. In how grow your heart forward, elongate your spine. And as you exhale, walk your hands and or blocks around to the right, pivot on your feet, find a lunge facing the back short end of your mat.

Hook your right thumb to your right hip crease, Guide your right hip back as you stretch your heart forward. Slide your hand once again to the top of your bump Get longer through your spine. Try to keep your hips level as you exhale revolve to the right if and when you're ready, take right hand to the sky. Melt your shoulders away from your ears, firm them against your back, and then exhale. Both hands to the mat.

Step it back to your plank pose, top of a push up, rock forward, lower halfway, pause, set it all the way down. Brush your toes back, smooth your bum toward your heels as you lift your heart, start with low cobra. Exhale, return to the mat. Tuck your toes under, walk them in, inhale to plank or the hands and knees. Exhale. Take your hips up and back downward facing dog.

Inhale lift left leg from inner thigh, so toes point down. X how left knee to right elbow come across your body, inhale, take it back and through. Exhale hug me to write elbow, inhale take it back and through. Last time, hug your knee to your nose, Step your foot forward between your hands. Snack knee right on top of your ankle. Again, find blocks if that gives you more length of space to work with.

Sit your front thigh parallel to the floor, reach your heart forward, exhale straighten your front leg fold in. Do it again. Rebend your knee lengthen. One more time, straighten your leg. Fold in. Ruben.

Walk your hands around to the right. Pivot on your feet, finding your wide leg forward fold once again. Reach your heart away from your navel, same leg, bend the right knee, length, and through your inner left thigh. And make your way back center draw your chest forward, elongate through your spine. Place left hand right underneath your face, right hand to the top of your bum, stretch as long as you can from tailbone to crown of head. And as you exhale, revolve your chest to the right, if and when you're ready, reach your right hand skyward, Notice if left shoulder crept up to the ear, bring it onto your back, and exhale both hands to the earth or your props, fold briefly in. Hi.

In how we lengthen your spine. X. I'll walk your hands and or blocks around to the right. Finding your high lunge. One more time, sit your front thigh parallel to the floor, reach your chest forward. And just one time on the return folded in.

Rebend your knee. Hop your back foot up to meet your front foot. In how reach your heart forward. Elongate your spine. Exhale fold into self.

Root down. Inhale. Rise up. Reach up. Maybe look up and exhale to your heart. Just so left side doesn't feel left out. We head the other way.

Route down in how Ourovahastasana Ex how fold ribs towards your thighs, uttanasana. In how grow your heart forward, Keep the heart forward. Bend your knees. Plant your hands to earth or props. Step back with your left foot this time.

Sit front by parallel to the floor, reach your heart forward. Straight and front leg to the best of your ability. Fold it in. Rebend your front knee, elongate. One more time.

Straighten. Rebend your knee. Pause here. Walk your hands around to the left. Pivot on your feet, finding your lunge.

Draw your chest forward. Bend your left knee this time, lengthen through your inner right thigh, and make your way back center. Grow a bit longer through your spine, plant your right hand under your face this time, left hand to your sacrum, stretch from tailbone to crown of head. Try to keep your hips level as you revolve your chest to the left. If and when you're ready, left hand to the sky, melt shoulders away from your ears, firm them on your back.

X how both hands to the mat briefly folded in. And inhale heart forward. Exhale. Hands and or blocks around to the left. Once again, find a lunge facing the back short end of your mat.

Sit your front thigh parallel to the floor, lengthen through your spine. Hook your left thumb to your left hip crease. Guide your left hip back as you stretch your heart forward. Keep the length. Move your left hand to your sacrum. Again, elongate from tailbone to crown of head, try to keep your hips level as you revolve to the left.

If and when you're ready, reach to the sky, maybe you touch it, or at least imagine you can. Exhale hands back to the earth or props. Actually, everyone hands to the earth. Step back to your plank pose, rock forward, lower halfway. Either greet the earth for COBRA or roll through to your upward facing dog.

Excel. Push the earth away. Take your hips up and back downward facing dog. In how lift your right leg, lift from inner thigh, so toes point down. Exhale, right knee to left elbow, come across your body.

Inhale, take it back and through. Do that again. Right knee to left elbow. And inhale back and through. This last time, hug knee to nose, snap your foot forward between your hands, Sit front thigh parallel to the floor, draw your chest straightforward. Straight and front leg to the best of your ability, fold in.

Rebend your front knee, lengthen. Do it again. Straight in your front leg. Fold it in. Ruben your knee and lengthen.

Walk your hands around to the left, pivot on your feet, finding your wide leg forward fold. Parallel your feet, stretch nice and long through all four sides of your torso. Bend your left knee. Lengthen through your inner right thigh. And come back through center.

Place your right hand right under your face. Left hand to the top of your bum, stretch from tailbone to crown of head. Work to keep your hips level as you revolve your chest. To the left. If and when you're ready, take your left hand skyward, melt shoulders away from your ears.

Think a little cobra pose in your upper back. And then exhale both hands to the earth or your props. Fold it briefly in. Let your head and neck go. Inhale, re lengthen.

And as you exhale, walk your hands and or prop around to the left one last time. Sit front thigh parallel to the floor, lengthen through your spine. One time straight in the front leg fold it in. Rebing your front knee. Hop your back foot up to meet your front foot.

Inhale stretch nice and long. Exhale surrender. Let it all go. Root down as you inhale rise up. Reach up.

Maybe look up and exhale, take your hands to your heart. Relax your arms by your sides. If your blocks aren't already framing your feet, take a moment to get them here just in case you decide you'd like them through this next series. Bring your hands to your hips. Give a little bin to your knees.

Step back with your left foot anywhere from 2 to 4 feet, just depending on your height and stability. Press down for the ball of your right big toe and guide your right hip back in line with your left. Angle your left toes toward the top left corner of your mat. Drive down for the heel of your back foot as you guide your left hip forward. So we're aiming for that place where front hit points are parallel to the wall in front of you.

You know what? Open your arms straight out to the sides and rotate your arms internally. So palms face the wall at your back. Bring the arms behind you, either taking palms to touch and reverse prayer. If your wrists say, no. Listen to that.

Take your nickels together, making fist with both hands. If your shoulders are still like, I'm not coming with you, bring your hands to your hips. What do you need in this moment? Right? Smooth the top of your bum down as you lift your heart skyward, broaden across your chest. And as you exh, I'll hinge forward.

Try to move from the hinge of your hips as opposed to rounding through your back. Stretch all four sides of your torso as far away from your pelvis as you can. Ax how revolve the left side of your rib cage a little closer toward your right thigh. And then if you can do so without strain, gently soften a touch more into the fold. You may notice that gravity wants to pull your shoulder heads towards the ground, causing the chest to collapse. Instead, smile with your collar bones, lift your shoulder heads.

Parsh vote in Asana, pyramid pose. In how draw your chest straightforward, press into the earth hinge from your hips, bring yourself back upright. Take your hands to your hips. Guide your right hip back in how sweet your left hand skyward. Use the hand to keep drawing your right hip back and try to touch the wall out in front of you.

If you get there, I'll give you a prize. I don't know what it is, but When I find it, it's gonna be fantastic. As you draw the right hip back in your left hand forward, Posable place where you can maintain length through your spine and place your hand either to the earth or a prop inside your front foot. Get your bearings. If you can hold on to the even link through both sides of your torso and do so, move your hand to the prop at the pinky side of your foot.

Notice how the right side body wants to squish and crunch. Guide your right hip back. Grow your heart away from your navel. Move your right hand to your sacrum, and think cobra pose in your upper back. Lift your heart. Try to keep your hips level as you revolve your chest to the right.

If and when you're ready, right hand skyward, melt your shoulders away from your ears, firm them against your back. ParaVita Trikonasana revolved triangle posts. Exhow, both hands to the earth or props. Bend your front knee right on top of your ankle. Find the ball of your back foot.

Hop your back foot forward. Stretch your chest forward. Acts, how surrender to self, and then root down in how rise up, reach up. Exhale, hands to your hips, little bin to your knees. Step back this time with your right foot anywhere from 2 to 4 feet just depending on your height and stability.

Classically heal to heal or a little wider for more stability. We're clearing space. Take the space you need. Press down through the mound of your left big toe. Guide your left hip back, your right hip forward.

Ank her through your back heel and then lift your front hip points, smoothing your bum toward the earth to create length for your back. Open your arms out to the sides. Rotate your arms internally so palms face the wall at your back. Bring your arms behind you, and again, choose your shoulder opener. Is it reverse prayer, knuckles, or hands on hips? Smooth your bum down.

Lift your heart. Open your chest. Maybe lift your gaze. X. How rude through your back heel as you fold.

Forward. Pause halfway down. Stretch the sides of your waist away from your hips. And with your how revolve the right side of your rib cage a little more toward your left thigh. Inhale, go for lengths and exhale, soften till you meet your purposeful edge.

What do you need in this moment? If the chest is starting to close, draw your stern and forward a little bit more. And then again, smile with your collar bones broaden your chest. Paj Votanasana. And root into the Earth lead with your heart as you hinge from your hips to stand upright.

Bring your hands to your hips. Leave left hand where it is. Wipe the little drip of sweat from your nose and sweep your right arm up to the sky. It's real life. X. I'll drag your left hip back as you reach your heart and your right hand forward.

Place right hand to the earth and again, guide left hip back, lift the pit of your abdomen, and stretch your heart center forward. You may say here, If you can maintain length through both sides of the body and your stability, move your hand to the earth or the prop at the pinky side of your foot. Stretch long, especially through that left side of your body. Move left hand to your sacrum. Try to keep your hips as close to level as you can as you revolve your chest to the left.

If and when you're ready, left hand to the sky, bring shoulders away from your ears, press them against your butt. And if your neck says, okay, let your gaze follow skyward. Paravrita Trikonasana Revolved Triangle. Acts, how both hands to the earth or to your props, Bend your left knee on top of your ankle. Find the ball of your back foot.

Hop your back foot up to meet your front. Inhale lengthen. Exhale fold in, root into the earth, inhale sweep up to the sky, and exhale, take hands to your heart. Relax your arms by your sides. Come find The center of your mat.

Separate your feet a little bit wider than your outer hips. Rotate your legs so toes angle out to the side. And come take a squat. Malasana. Now if you're here and your heels aren't coming to the ground or your knees are screaming at you, choose kindness.

Go sit on a block. Give yourself that added bit of support. Interlace your finger, send your knuckles forward like head and neck go. Breathe into the fullness of your back. Breathe into all the space you've created through the efforts of your this.

And then return hands to heart center. Let's come take a seat all the way on the mat. If you're using a block, set it off to the side, but keep it in reaching distance. Turn your body and come lie down on your mat. Bend your knees and separate your feet as wide as your mat.

Open your arms straight out to the side so your hands are about the height of your shoulders. Keep your feet this wide. And as you exhale, lazily, send your knees to the left. Turning gaze to the right. If this is creating any strain or aggravation for your inner right knee, stack your knees, stack your hips instead, If you'd like a little more resistance, take your left foot and cross it just above your right thigh.

If you thought you wanted more and got here and this is not the jam, Give yourself permission to unhook your foot. And on cross left foot, if you brought it over, and how bring your knees back up. And as you exhale, send your knees to the left, You can hold here. You can stack if this is straining your inner left knee, or you can add to the lengths by taking your right foot just above your left thigh. Even here, keep a little coil of your abdomen in to protect your lower back.

As you stretch the front of your thigh. And on hook your foot in how bring your knees back center. He'll toe your feet toward each other, till they're about the distance of your front hip points. Walk your heels toward your bum. If you can raise your heels with your fingertips, don't come in any closer than that.

Make sure you have your block. Press into your feet, lift your hips, and slide the block underneath your sacrum at any height that feels stable in your body. Again, the sacrum is that lash triangular shaped bone just above your tailbone. Press into the back of your arms, walk your shoulders under your chest adding to the lift of your heart. And then rotate your arms open so palms face the sky. As you rest the back of your arms and hands on the mat alongside your body.

Salamba Satubanda supported bridge pose. So all this movement round the mat, like sweeping the space all of the twisting to clear out a little of what is no longer serving us within. And now here in this place of support, we get to enjoy all the space that has been created. If you're here and this is feeling like a dream and you'd like to stay here for Shavasana, you're more than welcome to. You can even walk your legs out long, just so long as it doesn't aggravate your lower back.

If you prefer a more traditional Shavasana, press into your feet, lift your hips just enough to slide the block out from underneath you. Set it off to the side. Stretch your legs out long. Take your feet a bit wider than your side hip. And allow your feet to flap open.

Invite your arms and hands to rest wherever you feel the greatest ease. Shavasana. So clearing space within and in our surroundings, allows for the mind to be a little more steady, a little more peaceful. And this practice here today is just one way to move through the crud, to create an open space, so that we can breathe. And so that it becomes a little easier to be present As always, if you'd like to stay longer in Shavasana, this is your practice.

Stay here as long as you'd like. Otherwise, bring any movement into the body that feels natural. I like a little sweep of my arms overhead. Opening into the space you've created. And then bend your knees real carefully onto your side and returning a bit to self.

And press the earth away, finding your way up to seated. Bring your hands together at your heart. Lift your chest. We bow our chins and gratitude. Namaste.