Space for Inspiration

Hi. Welcome to another one of your 30 minute Vinyasa flows. This practice will hopefully cultivate a little bit of inspiration or energy and creativity for your day. We're gonna start in a seat. We have Two Blocks for practice. You can sit upon one of them as you come into Sukhosinam, and the palms will land onto the thighs.

Feeling the tailbone sink heavy towards the earth or the block that you're sitting on. And then from here, just flip the palms up, letting the back of the hands rest in the thighs. Even with that shift, there's this little bit of brightening, opening, and lifting through the palms, the belly, and the heart. Finding the breath, breathing in deeply, exhaling fully. Breathing and sipping in that prana, that life force, it's gonna fill you up and then exhale letting that go.

One more deep breath in, deepest inhale you've taken all day. Full exhale out. Next, inhale. Sweep the hands up to the sky. Breathe in. Let the left hand travel down towards the earth, the right hand up and over into the seated side body stretch.

I'm just picturing the breath carving out some space here. Through the rib cage, all the way through the armpit and the fingers, inhaling come back through center, and then right hand comes down, left hand, up and over. Staying a few deep breaths. Next inhale guides you hands back up. Cactus the arms as you exhale lean the heart up and back.

Inhale reach the hands up to the sky. Exhale palms to touch thumbs into heart center. Take those hands and just start to rub them together, creating a little bit of heat through the palms, breathing into the hands, exhaling fully. We'll start to roll into a tabletop as you're ready. So you can take that block off, set it to the top of your mat space for down the road, and then stack the shoulders over the wrist, the hips over the knees.

And drop the belly and lift the heart as you breathe in, exhale curling round into a cat. Inhale into cow. Axale into cats. Start to neutralize the spine a little bit. Tuck the toes if they aren't already.

Fingers spread wide downward facing dog. Walking the dog out, however you'd like moving the body in a way that feels freeing. A little bit of curiosity. I can enter into your mind and your spirit. Welcome high the toes and gaze forward and just tippy toe feet towards hands.

Ragdoll is where we land. Bigbed in the knees. Head can be heavy. You're welcome to grab for opposite elbows here. Just take a nice way.

Side to side. We'll release the hands down towards the earth. If they're interlaced, bring the feet hips with or a touch, halfway lift, inhale, heart forward, tailbone back. Exhale and fold plant the palm, step the feet back, and hold that high plank pose. So now feeling the energy run into the legs, the heels really plugging back in space.

Squeeze the quads. Shift forward to the toes. Your knees are there for you. The lower halfway down elbow stay in. Upward facing dog straighten the arms, untuck the toes, and press to the feet.

The kneecaps are lifted. Downward facing dog is your exhale hips up and back. Moving into a 3 legged dog, so the right leg will lift high to the sky. Squeeze the right glute. Draw a full inhale.

Right knee to nose as you exhale into your tiger. Right? Like, high inhale. That one more time, knee to nose, tiger, shift into the high plank, right leg high inhale, knee to nose, but you'll step the right foot through, drop the back knee down, Arms reach up Crescent Moon on Jana. Go ahead and keep the back toes tucked here, but feel free to bend in and out. You could roll the wrists.

And then we'll pause in stillness just finding a really full breath in, little lift of the heart. So the back toes are tucked. I'm gonna press to the right heel, come into a low fly. Cress it. Lift the back knee.

Sweep the hands behind you. You can feel that long line of energy now. The legs are completely active, and it's rushing that energy out the crown of the head. Reverse warrior as you breathe in. So left heel will spin down.

Right hand begins to reach up and back. That left hand can come behind your back if you want to open up the left shoulder just a little bit more. One last full breath in reaching a little bit more through the fingertips. And continuing that reach, but bringing it forward forward and down to extended side angle. That rate form can come into the inner thigh.

The left hand can reach up to the sky. You can reach it overhead if you wanna find a little bit more side body opening. Remember that left foot. Just feel the left heel press into the earth. Right leg will straighten as you're ready.

So reverse triangle. Right hand goes up and back once more. Now here, we'll find the right toes flexing up off the earth. Squeeze the inner thighs so that midline pulls us up and in as we reach a little bit higher, breathe, come into a low lunge as you exhale, toes, ground, right knee bends, right hand will then move into a twist. Left leg is super strong.

Heart rotates off just a little bit more. As you exhale, we'll find Horizon lunge. The feet are really active. Think about the toes flexing to the face, spin to the sides of the feet, and reach the right hand behind you. Inhale come back through your twisted lunge, exhale right hand down, high plank pose, right, footsteps back, shifting to the toes in your high plank, lower halfway into your chaturanga, inhale up dog, Exale down dog.

Few breaths to land. And then left leg lifts high when you're ready. Left knee to nose. It's a really strong exhale Tiger pose. Left leg high.

Need a nose exhale. Left leg high. Inhale. Strong step through as you exhale. Right knee grounds, but the back toes stay tucked. Crescent moon.

Arms reach up to the sky. Permission to make this yours. If cradling the head feels really nice, you can roll the wrist. You can even just, like, noodle the arms about getting out of the shoulds, the perfections, and just letting yourself move in a way that feels supportive to you today. Big breath in.

Back toes are tucked, low fly crescent, back knee lifts, the hips shift back, and there's a lot of strength in that left thigh. Squeeze the pinkies together. Heart opens a little bit more. Right heel spins down as you breathe in. Reverse warrior.

Left hand up and back. Feeling that left knee track towards the left big toe, welcoming in that half bind with the right hand behind your back. If you wanna open up your little wing. Breathe in reach, exhale extended side angle, shift the tailbone back, reach the left arm forward, and then bring it down, right hand high. Maybe over ear. There's a little bit of dialogue with that left forum if it's connected to the left thigh pressing arm to thigh, thigh to arm.

Left leg straightens reverse triangle. Left arm goes up and back. Left toes flex up off the matte space for that little bit of lifted bright variation of our reverse triangle. Full inhale. Palms begin to plant towards the earth.

Moving into your low lunge twist, right hand high or right hand down, left hand high. Horizon lunge, think about the feet being really active flexing towards the face, spin to the sides of the feet, and the left hand reaches behind you. Inhale back through your twisted lunge, exhale left hand down, high plank pose, inhale shift forward, lower halfway, updog, inhale, down dog, exhale, landing in a little bit of a pause, and we'll take that and just flow breath to movement one time. Right leg lift high when you're ready. Exhale tiger pose.

Right leg high, inhale. Need a nose, exhale. Right leg high, full inhale. Step the right foot through as you exhale. Back me down crescent moon inhale.

Low fly crescent exhale. Reverse warrior. It's a big breath in to sweep. Extended angle, exhale, reverse triangle, flex the right toes up off the earth, breathe in, plant the palms down as you exhale, inhale, right arm high twist. Horizon lunch, exhale, inhale sweep through your twist, right hand down, exhale, high plank, moving through a chaturanga, if you want, Up dog, breathe in.

Down dog is home. We'll meet you there. Left leg, left's breathe in. Need a nose, exhale. Left leg high and heel.

Really strong exhale. Need a nose. Left leg high, inhale. Step the left foot through exhale. Right knee down, crescent moon, inhale.

Low fly, exhale. Big inhale reverse warrior, extended angle as you exhale. Reverse triangle inhale. Flex the left toes up. Big reach.

Plant the palms coming into your low lunge twists, left hand high, big breath in, horizon lunge exhale, circle back through the twists, plant the left hand down, high plank, draw really breath, big breath in, low plank Chaturanga, updog, inhale, hips high, down dog, Exhale. Noticing any warmth start to build through the body. Any shift in the mind, maybe even in the spirit, feeling a little bit lighter, a little bit more energized. Been the knees from your down dog gaze forward, breathe in. You can step or hop top of your mat space. Find a halfway lift just so you can locate those Two Blocks.

Let's bring them to the top format space just so we're ready to have them. Halfway lift or there, exhale fold. Root to rise, come up to stand into Tarasana, arm sweep, and to heart as you exhale. So left foot will be your foundation to start. Right knee will start to lift into a one legged tadasana.

K. Hands can be a heart or your hips. We're just gonna get a little funky with it. So the right knee can start to take big circles. There's no right or right or wrong way to do this.

You're supposed to just kinda play with a little bit of edge of balance of feeling this, like, yuminess of the hips opening up the belly button drawing in. Maybe you take a couple circles the opposite direction. You're gonna land the right knee through center, flex the right toes up, bring the hands to the hips, and then start to draw the right knee wide. From here, you're thinking half moon. So we're gonna come into a t shape of the body, but the hips opening. This is where that block can come in handy.

If you wanna start to kick the right heel back, Left hand reaches down, right arm comes high. And you're picturing that hip opening, both hips opening as you rotate the left hip and inner thigh. Up and squeeze the right loop. Soft end of the left knee, land the right foot back, find your reverse triangle, Left toes stay down this time. Just take a full breath in.

Moving into Trikonasana. Hips will start to bump back. I love a block underneath the hands here. Just right next to that left foot. You can begin to reach forward, bumping the hips back.

You can't reach anymore. You can start to bring that left hand down to the block. And the right arm high. Keeping a nice soft bend of the left knee just to protect that knee joint. And then picturing, like, you have this wall or plane of glass behind you, you're pressing the body into that wall.

Shoulder blades squeeze together. And breathe in. Then left knee will come into our low lunge. You can walk that block off of your mat space. Right knee will come down as the left hand comes high into your low lunge twist.

Coming into a grounded side plank. So start to pivot the right toes out for some foundation. Left leg hovers. You just feel the right hand stack right underneath that right shoulder. Great place to stay.

Also a fun place. If you wanna bend the left knee, reach for your left foot. Giving a nice kick into the hand if you have it. It's a little Chipasana variation. Opening up the quad, the belly, the heart, through the throat. Full breath in.

Begin to exhale, release the foot, come into your tabletop. Drop the stomach, lift the heart, cow pose. Talk the toes, exhale cat all the way into downward facing dog. Bend the knees gaze forward. Step or hop top of your mat.

Forward folds. Half left inhale, forward fold exhale, route to rise, mountain, breathe in, gather that energy into the heart, thumbs into your sternum. K. Just making sure those blocks are nearby. Right foot stays left knee lifts. Hands can be a hips or heart.

It's the fun part. Just circle it about. Maybe you're playing with, like, how big the circles can get. You're wobbling and about. You're enjoying the journey.

Couple circles the other way. Knee through center. Hands can come to hips. Draw the left knee wide. Press it out and back. Keeping that inspiration of the hips open.

Gonna start to move into half moon, kick the left foot back, begin to reach the right hand down to the block, or hovering. And then broaden the wings here. You're allowed to take up space through your body, through your breath, through your spirit. Full inhale, soft landing, left foot steps back, reverse triangle. Feels nice to do courageous things.

Even when it feels scary. Wrapping into Trikonasana bump the hips back. That block can start to come right next to the right foot inside the ankle. You can't reach anymore. You're gonna reach the right hand down, left hand up to the sky.

And soft bend of the right knee, just being really mindful of that back knee. Squeezing the shoulder blades, rotating the heart up. Almost like you're being pressed against that wall behind you. And then just find a place where you can soften. Maybe it's the fingers or the face.

Bend the right knee. The left hand comes down, walking the block off, left hand comes down, and the left knee comes down, right arm high. Pivot the left toes out, float into that grounded side plank with the right foot lifted. Feeling the left wrist stacked underneath the left shoulder. Staying here and feeling, again, that space you can spread into, breathe into. Maybe bending the right knee, capturing your foot for a Chipasana variation, letting that kick inspire the reach to the crown of the head.

Breath into the shoulders and then release the foot to able top as you're ready. You can find some cat cows. I'm gonna invite you just to get funky with it and make this yours. Any sways, any wiggles through your tabletop, just to eve and out both sides. Okay.

And we will seal with a rather beautiful hip opener. You'll come to the top, to the side of your mat. Moving into full floor frog. There are so many layers to this. So know that you can take your time getting in.

Starting in tadpole, big toes will touch start to bring the knees a little bit wider than you would into a child's pose. From here, this might feel like quite enough, and you can stay. He might set the hips back. If you need a little bit more sensation in the hips and the inner thighs. If you wanna play with full floor frog, you know, bring those ankles in line with the knees, the feet flexed, again, active towards the shins.

Trying to keep those hips in line with the knees as well. Feeling it. Great. Stay. Honor your pace. We want a little bit of a slow lasting inspiration rather than just pushing through and burning ourselves out. If you wanna lower the forums at any point, you're welcome.

We're here in floor frog for about 5 to 8 more breaths. I'm getting curious about what little spaces the body can soften for these last few long slow exhales. One last breath in. Feel free to open the mouth. Maybe the tongue sticks out.

We move really slowly out of this. So if you're lowering the forms, pass back up to the palms. If the feet are wide, they come together first, backing into that tadpole layer. Let's all slide the knees back underneath us and find the embryo, knees together, arms wrap around the thighs as you sit the hips back, and the forehead can connect onto the earth. Mind this next breath in guide, the heart back up.

Just rolling into your seats. Take a couple of shoulder shrugs up, down, and back. Maybe a couple shoulder rolls forward. You could be funky and roll one shoulder in the other. Roll the wrists.

We'll stay in our seat as we see. If those blocks are calling to you, please feel free to grab 1 and sit upon it. Either in Sukhasana or heroes, heroes, you'll just be seated on the heels. From this seat, flip the palms up, back of the thighs rest, or back of the hands, rest on the thighs. Feeling that heartbeat.

A natural inhale and cycle of exhale that moves us that inspires us through life. So sealing with that gratitude and honor of the breath, we'll take a sweep of the hands from our seats, breathing in, reaching up, maybe the gaze follows up to the sky. Palms come to touch hands into heart. Exhale. Big inhale to sweep up. Exhale hands to heart.

In how big sweep up. Just gathering this day in, drawing it into the heart space, pausing thumbs at sternum. And take those hands and rub them together one last time, feeling that warmth, breathing in, exhaling fully. Now we'll take the palms and place them on the heart and on the belly just to receive that warmth welcoming it in as a gift. You draw that hand that's on belly right up to the hand that's on top of your heart space.

A little gent gentle bow of the chin inwards honoring that human, that heart, that place of inspiration that moves us lifting the head back up, bringing palms to touch and thumbs to the 3rd eye. I sense so much gratitude for you being here. May you walk away feeling energized and ready for the rest of your day in honor with the bow, Namaste.