Let's Go!

Welcome friends. Let's go, front of the mat. Feed together or hip distance, prayer to the heart. Close your eyes and bow your chin towards your heart and Just see if there's a specific intention that wants to come in today. Something you are wanting in your life that does not currently exist When this practice is all about movement forward, and it stems from one of my favorite quotes, intention, without action is simply intention.

Take a deep breath. And let's go. Let's just dive right into forward momentum and movement. Reach your arms up. Big, inhale. As you exhale, dive forward and fold. Take a halfway lift, inhale flat Baffa.

And exhale fold back in. You would step your right foot Baffa. Lower the back knee on your inhale, sweep your arms to the sky and lift your heart. Start to bend your elbows like a goal post and feel even more space in the heart. Received here. One more breath.

And on the inhale, sweep your arms back to the sky. As you exhale, circle the arms all the way down, framing your left foot. Lift your back knee, step to plank pose, hold for a breath, firm the core, knees up or down, inhale shift forward, exhale slowly lower. Take a cobra or an upward facing dog. Again, open the chest. Exhale downward facing dog, press back.

Right leg up in the air, and just reach it straight back. Find a lot of length. Take a big inhale. As you exhale, knee to chest, squeeze the belly, hold for a breath. Step your right foot forward, lower your back knee. On your inh, he'll sweep your arms forward and up.

And then start to bend the elbows again, open the chest. Let yourself receive again. Big space across the heart. Inhale reach back up, exhale circle the arms all the way down. Lift the back knee step forward front of the mat.

Inhale halfway up, exhale forward, fold, inhale rise and reach your arms all the way up. Exhale Linda backbend here, bend your elbows open the heart. Inhale reach back up. Exhale bow and fold forward. Inhale halfway lift.

Exhale fold back in. Good. Step your left foot back this time. Lower the back knee. On your inhale reach your arms to the sky. Exhale bend your elbows, goal post arms.

Inhale, reach back up. Exhale, hand circle down. Inhale, find your plank. Xhale, find a vinyasa lower. COBRA or up dog. Inhale, lift your heart.

Exhale downward facing dog. Left leg rises up, inhale. Just pause for a moment, really stretch back. Take another deep breath in. And as you exhale knee to the chest, hover around, hold for a breath, push the floor away from you here. Could step the left foot through, lower back knee, inhale reach your arms up.

Exhale, bend your elbows open your heart. Inhale reach back up. Exhale the arms circle down. Lift the back knee, step forward, front of the mat. Inhale halfway lift.

And exhale fold deeper. Inhale rise and reach, really lift, length, and show up, exhale bend your elbows open the heart. Hold it here. Really ground into the feet. Feel the support system of the earth.

And then also feel the support system of your belly, pull in and uplift the heart, receive your intention. One more breath. On the inhale, sweep the arms back up. As you exhale bow and fold forward, inhale halfway up, step or float through a vinyasa, and we'll meet in downward facing dog. Take your time.

Follow your breaths. From here, let's lower the knees. Linda up your hands just right under your shoulders, knees under the hips. Right leg's gonna go straight back in the air. Just shoot it back and flex your foot like you're stamping the foot on the back of the room.

Take your left arm forward and balance here, pulling in through your belly. Settle your gaze on one spot, and you're welcome to stay right here, or fire up the belly with me, elbow and knee come together, squeeze and round, inhale, take it back out. I exhale squeeze and round. Inhale Baffa out. Three more, exhale squeeze and round. Inhale out.

Keep that right palm firmly planting down. Keep going. Follow the breath. Last one. Alright. Hold it here. Great option or bend your back knee, and try to grab your foot.

So you can just keep reaching and trying. Or if you can grab the foot, kick it into the hand, reach the heart forward and up, take one more breath. Beautiful. Let's slowly release back down. Give that right arm a little shake. I like to do, like, kind of a phantom arm here.

Swirl it all around, wrist. Good. And then left leg straight back. Let's just go straight to the other side. We're focusing on action, movement, forward motion, pull the belly in. Let's keep going. Right?

Right arm forward. Breathe here. Find your balance. Find your strength. Find your energy.

Good. And then slowly, elbow and knee come together round forward. Inhale, take it back out. Exhale squeeze it in. So forward motion does not have to be quick or fast. It can be super conscious, slow, full of integrity. Right?

And we actually want that. We want that in our life and our practice. We wanna feel like we are consciously moving forward. Right? Two more. So maybe that means you're just doing the knee. Right? You can modify here, honor what you need. Let's hold it out.

Find that fire in your belly. Maybe reach back. Try to grab the back foot. If you can grab the back foot, kick it into the hand really. Pull the belly in and reach the heart forward.

Take one more breath. Beautiful. Slowly. Release. And come back down, give that left arm a little movement, shake it out, circle the wrist, and we'll go down to the elbows all those right under the shoulders. It wouldn't be a fire practice without forearm plank.

Let's go toes tucked Baffa. And here we are. Firming through the belly. Feel it. Feel everything just start to burn and purify.

Anything holding you Baffa, maybe, any fears, fire practices are all about being a little more fearless. Moving through any negative beliefs, any limiting beliefs. We have the strength. We have the power. Even if our knees come down, stay with it.

Last three breaths. Shaking, burning, all good things getting stronger. The muscles are working. And we're gonna come all the way down. Oh, my goodness.

Just flop on the floor like a dead fish. And turn one seat to the mat and just feel your heart beating. That beautiful vibration of your life force. Alright. So come back to your intention. Bring your chin to the mat, reach your arms behind you, interlace your fingers.

And on your inhale, lift your heart up. And just open your heart, open yourself to your intention. Neutral neck here, you can gaze just slightly forward. The legs might lift, stretch the toes back, stretch the arms back, squeeze the fingers together and really light up. One more big breath.

Good. And then lower all the way down and turn your other cheek to the mat. Let everything go. Arms display alongside your body, thump thump thump in the beating of your heart. One more big belly breath here. Okay. This time, you're either gonna do what we just did, Shalabasana variation, or you can bend your knees.

Reach back, grab the tops of your feet or ankles, and on your inhale, deeper backbendana, your us, Linda bow pose, kick your feet into your hands, and hold here for three full breaths. Scooping through the belly to protect the back, root through your pubic bone, the base of your pelvis, really open the heart here. One more big inhale, and exhale all the way back down. Good. Hands by your ribs, and you're gonna push up nice and slow, finding your way back to downward facing dog. Take your time here.

So especially if you did a deeper back then, maybe even bending your knees, shift and your hips a little side to side. Good. And then just land in your dog. Take a full breath. From here, take your right leg up and back. This time, bend your knee open the hip.

Then bring your knee to your chest, take that hovering rounding, feel the belly, step your right foot through, warrior one, round the back heel, reach your arms all the way up. Bender elbows like a goal post here, but just keep going with the arms, interlace your hands at your lower back. Take a big inhale, puff up the heart. And as you exhale, come down into humble warrior, any amount towards that right knee, drop the head, drop those negative beliefs, anything holding you Baffa, and then release your hands down to the earth, crawl them out in front of you a little and pop your back leg up, standing split. You can stay right here, great option, or take a few Jiva squats.

Ben both knees. The right booty goes back like a one legged chair. Left knee can tap your right calf. Feel the burn, inhale back up. Exhale squat again. Keep going. Inhale.

So think honesty integrity, muscles hugging the bones versus momentum here. Stay with the breath. Root through that right foot. Last one. Really hugging.

Squeeze to center. Good. And then step your left foot all the way Baffa. Back to down dog split. Give that right leg a nice healthy shake kick. Release.

And then you can go to down dog or slide through a vinyasa. You choose, inhale forward. XL lower. Inhale lift the heart. And exhale back downward dog. Left leg rises up and the knee open the hip.

Slowly guide that left knee to your chest, round forward. Step it through warrior one. Ground the back heel, reach up. And then your elbows open that heart space, keep going and release your hands, maybe switch up the grip here on the inhale, lift a little more through the heart and as you exhale humble warrior. So we soften the ego.

Our action, our forward motion does not have to be driven by the ego. It can be fueled with love and that honesty, that integrity, that uniqueness that we get to bring forward into the world. Don't overthink it. Release your hands, crawl your fingertips out, pop your back leg up, standing split. Jeeva squats. If you did them on the other side, left booty back, tap inhale Baffa up. Exhale squat.

Inhale up. Keep going. Feel again, this burning, this working in your outer hip, in your glutes, I like to call this booty blast. Last one. Where's your smile? Maybe smile here helps. And step your right foot all the way Baffa, down dog split, plant your palms, left leg up in the air, give it a nice healthy movement shake, circle kick, and then land in your downward dog or slide through one more vinyasa.

Follow the breaths. From here, we're gonna hop or walk front of the mat, halfway lift, inhale, and exhale fold. Inhale rise up, reach your arms to the sky. Exale bend your elbows goal, post your arms. Take your right elbow under your left elbow eagle wrap, sit back into a chair.

Stay here or take your right leg up and over nice and slow here. Don't need to rush through it. Squeezy inner thighs. Some of you might double wrap. Or just even keep your right toes on the floor.

Stay right here. Great option. Or if you got a little more fire, eagle core, elbows towards the knees, squeeze the belly. Inhale, take it back up. Exhale elbows to knees. Inhale back up.

One more. Just for fun. Good. And then fly on. Outreach your arms over the head.

Take a big inhale. Exhale drop a prayer to your heart. Take a pause. Feel your intention. And just keep coming back.

Into this mindset stating what you want, going after it. Let's keep going. Keep going is the mantra sometimes. Right? Right when we wanna quit and stop, and it's too much. And we wanna just fall on the floor Linda Shavasana.

We keep going, and I'll reach up. Exale bend your elbows. Open your heart, left elbow under right elbow this time. Eagle wraps sit back into your chair. Left leg might come over the right leg, squeeze the inner thighs.

Stay here or elbows to knees. Squeeze and round. Inhale. Reach back up. Exit elbows to knees. One more. Inhale.

And exhale. Good. Inhale fly out. Reach your arms to the sky. And exhale, just dive forward fold over your legs. Take a halfway lift, inhale, and then fold even deeper on the exhale.

Widen your feet. Malasana squat, sit low. Open your hips. It should feel really nice to open your hips now. You're welcome to stay here. You might bring a prayer to your heart.

Or if you wanna play with me and charge into an arm balance, let's take crow. Palms just under the shoulders. And then the elbows bend straight back needs to the outer upper arms. Look forward. Feel that forward motion with your gaze and any amount, lift your feet up, breathe, pull the belly in, push the floor away, You got this.

Even if you don't, keep trying, keep getting back up, keep going. Maybe today's the day, you lift both feet just for a millisecond. Really Baffa down. Let's come to a seat. You can take one hand back to help guide your way down.

Any comfortable seat here. Maybe pull the flesh from your sit bones. And we're gonna move into around the breath of fire. Just super energizing rapid inhales and exhales through the nose. Any time of day, you need a boost of energy.

You need this fire, you need to take action, come to this breath. It is so powerful. So like this. Like a dog panting. Keep going. Ten, nine.

Feel the abdomen pumping eight, keep going seven, six, five, four, three, two, one, hold the breath out. Take a deep inhale, hold it at the top. And again, sigh everything out. Good. And let's just pause and Linda. In a meditation.

You're also welcome to come into Shavasana lying on your back. I invite you to put your hands on your heart, one on top of the other. And remind yourself how powerful and strong you are. And feel your intention. What do you want to do?

What is calling your soul? Intention without action is simply intention. What is one thing you can do after this practice to move forward towards what you want? See yourself taking that step. Let's go.

No mistake friends. Be well.