Fire it Up!

Now, mistake friends. Let's begin seated. Just any comfortable seat. We're gonna move right into some breath of fire to fire it up, get the abdomen and abdominals just going. So go ahead and close your eyes.

It's a rapid inhale and exhale only through the nose, sort of like a dog panting, and when you're ready, begin. Feel the abdomen pumping, keep going. Tall spine, keep going. Ten, nine, eight, keep going. Seven, six, five four three two one, exhale everything out. Take a long inhale, hold the breath in for a moment, feel that rise of energy, hold the breath. And sigh it all out.

Good. And then blink your eyes open. Take your arms up and over the head, and we're gonna do something called a heart pump. So you're gonna make fist with your hands. And as you exhale, you're gonna bend your elbows and tuck your chin towards your chest, squeeze your belly like this. So it's inhale up, exhale, and you blow out your mouth like that.

So just keep going about 10 of these. Nine, eight, seven, six, little faster, five, four, three, Two, one, rest your hands on your lap, feel the energy, tall spine. Just a couple quick little bursts there. You can do that any time of day when you just need to fire it up. Alright. Let's come to hands and knees. Take a few rounds of cat cow.

So when we fire things up, we still wanna be mindful. We still wanna stay connected to our breath and our bodies. But we will move at a spicier pace today. So you can stay with this. This might feel really lovely.

Another option is to tuck your toes and hover your knees a few inches in the air and just feel the belly turn on, feel the arms turn on, try to suck your hands and toes towards each other. So when we think about fire element, we think about third chakra. We think about the core where we stimulate heat, in the body. Waking up our center. Let's take one more big breath here.

Good. And then go to down dog from there. So you might widen your stance just a little bit. Take a few petals of your feet. Take a few nods of your head and just feel into your body and feel into your core here. So a lot of core element in down dog, suck the belly in as you draw the hips up and back. One more breath.

And from here, lower back down to the knees, put your elbows on the earth. And you can do a few forearm cat cow. You might wanna interlace your hands together here. Otherwise, it's forearm plank. Let's go.

Find your breath. Find your breath as a support system. Dig down into the elbows. Optional challenge here, if you're up for it, toe taps, right toes tap out to the right, and then back in. Left toes tap out to the left, and back in. Do two more on each side.

Try not to dump into your hips, keep your belly firm, keep squeezing towards the center, feel the effort. When you've had enough, lower all the way down to the belly. Oh, let's stretch it out into sphinx pose here, shoulders rolling back, lift the heart space, and keep squeezing the belly a little. So drive a lot of energy down into the tops of your legs tops of your thighs, elbows dig down, one more inhale, and exhale all the way down, slide your hands back by your ribs, downward facing dog, tuck your toes, lift your hips, take another breath. And from here, playful hop front of the mat, or you can walk, inhale halfway up, and exhale fold, inhale Linda chair pose, Nothing like a good chair to fire things up. Sometimes we actually call this fierce pose, which I love.

Feeling a little fierce, a little fiery. We're gonna take an open twist, right arm back, left arm forward. Squeezing at the belly. So very much a core move here. Yeah. Inhale, come back to chair as you exhale, left arm sweeps back, right arm forward, squeeze the belly, maybe sit a little deeper.

Inhale back to chair. Two more. Each side, opening up through the chest. Inhale chair. Exhale left. Inhale chair. One more each side.

Feel your breath, exhaling as you open up. Inhaling chair. Good. Let's float all the way to the top, reach your arms all the way up, exhale dive forward and fold. Inhale halfway up. Let's jump back, Chaturanga, or you could step back if you prefer.

Lift your heart, cobra, or up dog, and press back downward facing dog. Right leg in the air here. Bend your knee. Open the hip. Good. Let's do knee to chest. A couple times just to find that fire of the belly, inhale, take it up and Baffa.

And exhale, need a chest. We're gonna step the right foot all the way forward this time. Come to your fingertips. So you can just stay right here. Great option, fire up the legs, or you can jump switch.

So you're literally gonna switch your feet, left foot up, right foot back. And we'll do that a few times. Keep going. Switch, switch, switch, switch, switch, switch, and make sure that right foot is in front. And when you're ready, you're gonna rise up.

Find your crescent Linda, reaching your arms. Just straight up, lift the heart. Little bend in that left knee to start. Just feel it out. Good. And then you're gonna bend your elbows like a goal post here, feel a nice lifted backbend.

And then if you wanna play here, if you wanna challenge yourself, steady gaze, your left knee is gonna hover right over the floor. Fire up this right glute, squeeze in, inhale straighten the arms straighten the leg any amount exhale bend back in. Oh, this is fun. Handale reach up. Two more exhale bend.

Inhale reach up. Last one, bend. Good inhale reach up. Now lean forward about halfway down. We're gonna stay fiery on that right leg, step the left foot forward, chair pose, step the left foot back, crescent lunge.

Step the left foot forward, chair pose. Oh my goodness. Step it back. One more. Oh my goodness. Okay. Step it back. Reach up.

Find that crescent lunge and release it down. Step Baffa, downward facing dog. Dog. You could shake out that right leg. Feel free to slide it into a vinyasa. Take about three breaths.

Just feel the heat. Feel the fire. Feel the energy in your body. Feel what you're capable of. We're often so much stronger than we think we are. Almost always. Left leg up.

When you're ready, bend the knee, open the hip, knee to chest two times. Squeeze and round. Inhale, take it up and back. Exhale, need to just step it through. Dare, we jump switch again. Yes, we do. Go for it.

Light, feel it in the belly. Last two. Left foot forward, rise up inhale. Little bending that right knee to start, feel out your stance, steady your gaze, start to bend your elbows, goal post the arm, start to bend the back knee, any amount, Maybe it just hovers off the earth. On the inhale, we straighten back up on the exhale bend. Inhale straighten.

Exhale bend. Inhale straighten. Exhale bend one more. Inhale straighten. Exhale bend. Good, straighten and hold. Halfway down.

Chair pose, step up. Step back. You got this. Step up. Step back. Step up. Step back. Hold the crescent one more time.

And float the hands down. Vinyasa or down dog, you choose. You might even feel the call to rest in child's pose for a few breaths. And catch your breath. Oh, feel all that energy moving through you.

Blood pumping through your veins, heart, thump, thump, thump, and beautiful reminder of your life force. Moving through you. Alright. Let's meet in down dog if you're in child's pose. Take a walk or a hop up to the front of the mat.

Halfway lift, inhale, exhale fold deeper. Inhale rise all the way up reach your arms. Let's do a lifted backbend here, opening up the chest, feel that heart space, and then keep going with the arms, interlace your fingers at the low back. Take a big inhale, and as you exhale forward fold with the hands interlaced, drop the head. Take an extra breath. Good. Let's release the hands.

Inhale back to chair. Exhale open twist to the right. Just one time each side. Feel the breath. Inhale, find share. Exale open twist to the left, inhale Linda share, exhale forward fold, inhale halfway lift, exhale step or float back vinyasa.

Meeting a downward dog, right leg will rise up. Option to flip your dog this time. So take a couple breaths in a nice big open backbend. Linda more breath here. And the right hand comes down one time knee to chest, step it through.

Crescent lunge rise back up. One time, bend the elbows, bend the back knee. Inhale reach up. One time step forward into chair. Feel those strong legs.

Step it back. Find your crescent. Lift the heart. One more big inhale. Feel the hands come down. Take another vinyasa if you'd like. Hopefully, maybe some sweat coming through now.

Feel that, feel that cleanse left leg up and the knee, and maybe flip your dog. Take a couple breaths. Reaching up through the heart. Good. Left hand down. Left knee to the chest one time.

Step through, rise up, crescent lunge. And one time bend the elbows bend the knee. Inhale reach one time step forward, chair pose, and step it back. Find your crescent lunge from the belly. And flow back down.

Last vinyasa here, make it count. Keep a lot of integrity in your body, in your breath, in your core. We'll pause and downward dog together or maybe child's pose, big long inhale, and even longer exhale, inhale completely. And maybe with sound out the mouth, let it all go. One more big inhale.

Xhale. Let it go. Alright. We're gonna come onto the back now. You can walk or hop through. And land on your back. Good. So once you're there, take your right leg up into the air.

Now just a little more formal core work here, but we get a bonus hamstring stretch left leg's gonna come out long. And your option is to really just stay here. If you're feeling pretty fatigued, feel free. Stay. Otherwise, if you got a little more fire, you're gonna slide your hands up your calf and engage your belly and maybe hover this left leg. You can breathe here or you can reach your arms forward for a little bit more. Yay.

And you can switch your legs a few times. Maybe five. Keep the belly firm. If you're lifting, really lift from the rib cage. Keep the face soft.

Good. Let's land with that right leg. Maybe take a little pulse. Three, two, one, go ahead and switch your legs. Let your head come to the floor for a moment. Hold the left leg.

And, yay, we have two sides of the body. So come up, grab your left calf, hover your right leg. Stay with me. We are purifying. We are burning. We are firing.

Maybe the arms reach forward, and we'll switch the legs about five. Four. Three. Two. One, and make sure that left leg is still up. Maybe a little pulse.

Three, two, you got it. Oh my god. One, hold that left leg. Come all the way down. Huck both knees into the chest. You deserve a big hug for all of that. Feel your vibration.

Feel your heat. Alright. Let's put the feet on the earth and just gently stretch out the belly. It's done a lot of work. We're also gonna move into back bends, which are just super energizing for the heart space really opening us up. So take a bridge pose or a wheel pose you choose.

And let's hold it for about ten breaths. You could wiggle your arms underneath you and bridge, really drive a lot of energy down into the feet, puff the heart towards your chin. Feel free to close your eyes here and connect inward to that source of fire within you. A source of fire connecting to your light, your sense of self, your ego, your identity, right there, represented like a big yellow sun. One more breath.

We're gonna slowly lower down. All the way back to the mat, land for a moment, spread your arms out like a t shape, take your knees over to the left, or even just one knee. Or maybe cross your right leg over your left eagle wrap. Such a great way to end the practice to just really stretch every major muscle group. We'll take one more breath here.

And on your inhale, come back to center. Go ahead and switch it over to the other side. Your shoulders away from the ears. Face is soft. Got inhale back to center. Give yourself one more squeeze needs to chest, fire up the belly, maybe lift your head, lift your shoulders tight little ball, take a big inhale, hold your breath, hold your body.

And just consciously create tension for a moment. Keep the breath held in. And as you exhale it, it'll all go, finding a shavasana, splay your body out, like the rays of the sun, just displaying in all directions. Taking up space on this earth. Just allow yourself to really land in the space of your radiance.

Feel your heart beating. Feel your natural breath. And just feel everything that makes you uniquely you The world deserves your bright lights. Let it shine. May you take this energy and fire with you throughout the rest of your day, uplifting yourself and everyone around you. Be well. No mistake.

Thank you.