Inner Trust

Welcome in to another 30 minute vinyasa flow. If you've been following us along on this little bit of theme of growth cycle and evolution, we're at the point of building some trust within that journey and that inner trust. And so lots of binds, a little bit of balance, and a lot of fun. We'll start in childs when you're ready. Nies will come wide.

Big toes to touch. Can sit the hips back. Let the belly start to get heavy towards the thighs or the earth. Let the forehead just settle onto the map space. Breathing and fully filling up into the lower belly, exhale completely softening into the earth.

Full breath in, full exhale. Staying with that rhythm of breath and allowing that to be your anchor, your friend, and your guide to bring you back home through this practice. Feel all ten fingers spread wide. Press the palms into the earth and start to roll into tabletop. Shoulders will start to stack over wrists, hips over knees, Finding cow. So dropping the belly and lifting the heart as you breathe in, exhale curling around into a cat.

Two times inhale cow. Exale cat, broadening the heart, broadening the collar bones, cow, doming the heart up and back cat. Neutral spine as you're ready. You can start to slide the right leg out long beside you, pressing to the side edge of that right foot. We're in this, like, half gate variations, the hands can walk forward slightly as there's space to rock back to the hips and forward.

Maybe dropping the stomach if you wanna find a little bit more of that cow shape. Taking a few of these rocks with your own breath pattern, landing with the hips stacked over that left knee. Bring the left hand a little bit closer into the center of your mat space. We'll reach the right hand high to the sky, opening up the chest, reach the right arm under and through. The shoulder might touch the earth.

It might not. We're just working this twist. The left hand can crawl forward slightly. If you wanna open up the left shoulder, just a little bit more. Repressing that right foot onto the earth stable foundation. Left hand comes back underneath the shoulder, breathe in, right arm high, open the heart back up, right hand down as you exhale, right knee comes in for your tabletop. Just switching out left leg goes long out to the side, pressing through the side of your left foot.

Can walk the hand slightly forward and rock in this gate pose. Making these rocks as big or as small as your body is calling for on this day. Hips start to stack over that right knee. Right hand comes a little bit more center, right underneath your shoulder. Read and open the wings.

Open the heart. Exhale thread the left arm under and through. The shoulder might hover, the right hand might walk forward. Maybe the chest lowers a little bit more to the left shoulder and the head can rest onto the earth. Reconnecting to the left foot.

Right hand will crawl back underneath your shoulder if it moved, left hand high, inhale, tabletop, exhale, left hand down, left knee in. Walk the hands forward, slightly spread all ten fingers wide. And send the hips up and back downward facing dog. Soft better than me is. Shake the hips a little bit side to side.

Lending yourself ease into this first bit of inversion of our practice softening the crowd of the head down a little bit further. Coming high of the toes, gaze forward, take some baby steps into ragdoll feet hips width, bend the knees a lot just so there's space for the stomach to be supported by the thighs. And you can maybe grab for opposite elbows, letting the legs support you here so there could be a trusting and a surrendering of the shoulders. Muscles of the face soften a little bit more. Unless the hands, if you have a bind, feet can stay hips width or come to touch.

Bend of the knees to roll up into a standing position. Arms by the sides, rolling the shoulders up, down, and back. Inhale sweep the hands up to the sky. Exhale hands come into the heart. Gentle bow, the chin inwards, his honoring, his human behind those thumbs.

I just invite you to place one palm on the heart and one hand on the belly. Breathing into those hands. Building a little bit more flow. Arms start to sweep up as you inhale. Forward fold as you exhale.

Halfway left inhale. Palms to shins, heart forward. Plant the palm, step the feet back as you exhale high plank. Shift to the toes. Your knees are there for you.

We're taking it all the way down to the stomach this first time around. Elbow stay in and in. Untuck the toes, bring the hands into little airplane wings with the palms facing down. Press to the feet, lift the chest, squeeze the hands back in this little bit of floating cobra variation. One big breath in, exhale over the chest down, bring the palms, beneath the shoulders.

Tuck the toes. You can move through tabletop or high plank. Downward facing dog is the exhale. Right. Legal lift high, the sky, 3 legged dog, breathe in, bend the knee. Just open up the hip here. You can stay in stillness or draw circles, knee, or ankle. Square the hips as you breathe in.

Step the right foot forward and through as you exhale. Back foot is gonna hop in and up warrior 1. Now sometimes finding the feet, mats with distance can feel really supportive for the hips. We want a deep lunge of the right thigh. Left hip, drawing forward, right hip back.

One more breath in to reach as you exhale hands behind you and at least the fingers squeeze the palms together. We're gonna play with the hands here in this sunbeam. So we're gonna try and keep the hands connected to a part of the body at all times just supporting ourselves. And so from here, this bind draws down the heart lifts, devotional warrior lead with the heart as you bow forward, letting the strength of the legs hold you. Crown of the head, again, can just release down to the earth.

Knuckles high. Find a little halfway lift. Start to release the bind. As you do, you're gonna reach for the right wrist with your left hand, pull it up and back reverse triangle with this archers variation. So you're just gently giving that right wrist a tug.

Sauffening shoulders down. Moving through warrior 2 in the legs, but sliding the hands behind the head elbow tips wide. If you can just let the head be cradled by the hands here and then shift through an extended in angle with that cradle of the head point the right elbow towards the right thigh. So there's a lot of heat happening here in the midline. Tell yourself that you got you.

Let the head just fall into the hands. Keeping the hands at the head. Straighten through a star post shape of the legs. You'll pivot the right toes in, give me the feet in line with one another. Elbows are wide.

Breathe in, circle the elbows to the left, left, left, coming all the way to prosorita wide fold. Once you're down there, release the hand from the head, hands can come to earth. So nice little sway as we arrive in this first prosorita. Let's start to find a halfway lift, breathing in, turn to the front of your mat space. Left foot will step up to the right into a forward fold, flowing a sun a, inhale half lift, exhale forward fold, route to rise to the asana inhale, Palms to heart center, exhale, inhale arms sweep up, exhale forward fold, halfway lift, inhale, high plank, lowering halfway into your chaturanga this time.

Upt dog as you breathe in, straighten the arms, lift the heart. Untuck the toes. Down dog, exhale, settle, feel what's happening in the body. Notice the mind. Feel this breath, left leg high and heel.

Step the left foot through as you exhale. Prepping warrior 1, right heel spins down at a 45. Left knee is bent. Has the arms sweep up to the sky. Full breath in.

Hands come behind you as you exhale. Interlacing the fingers squeeze the palms, lift the heart up, draw the knuckles down, devotionally bow over yourself in honor. Head heavy. Trusting the legs. A little halfway left, gently releasing the bind, and then capturing the left wrist with that right hand.

Draw up and back reverse triangle. A little archers variation as you hug the left wrist, pulling it up and back slightly. Moving through warrior 2 in the legs, hand slide behind the head, elbows wide, and then reach forward and down with that left elbow just hovering in this extended angle. Feet pressing and holding you. Heart big head back supported by the hands.

Keeping the hands at the head straighten out the left leg, pivot the left toes in, circle to your right, right, right, prasarita wide legged forward fold, release the hands. A little shake. Halfway lift as we move through turning to the front, right foot will step next to the left forward fault. Half lift, inhale. Forward fold, exhale, tadasana, inhale rise, palms to heart center, exhale, keeping that flow going, inhale, reach up forward fold exhale, halfway left inhale, high plank pose, Chaturanga, lowering halfway elbows in.

Up dog, breathe, then shine the heart forward, and down dog, exhale. Alright. Taking that breath to movement, just one time. Maybe the focus stays at those hands, supporting yourself through the binds, through the connection of hands to head. Big breath in right leg high. Strong exhale step the right foot through.

Hop the back foot in, warrior 1, inhale. Axale hands behind you and release the fingers. Breathe in and lift the heart. Axale devotionally bow. Release the bind, lift the heart, reverse archers, capture the right wrist, breathe, and straighten the right leg.

Hands behind the head hovering extended angle, right elbow towards the right thigh. Keeping hands behind the head, move through star, circle to your left, left, left, prasarita, release the hands, crawling right through to our forward fold, left foot next to right, Half lift inhale, exhale forward fold. Tarasana inhale root to rise. Taking it right on down forward fold. Halfway lift inhale.

High plank into a Vinyasa, Chaturanga, maybe you're lowering knees. Big heart in that back bend, down dog, exhale. Inhale, left leg high. Step the left foot through exhale. Warrior 1, inhale.

Hands behind you exhale. Inhale lift the hearts. Devotionally bow with that bind exhale. Reverse archers, reach for the left wrist, left leg straight inhale, hands behind the head, hovering your extended angle exhale. Inhale through star of the leg, straighten both legs, circle to the right, prasarita, wide fold, release the hands, crawl into the left foot, Step the right foot to left forward fold.

Half lift, full breath in, bow inwards, exhale. Root to rise to Dawson. Biggest reach yet. Big inhale. Right on down through your fold exhale, halfway lift, inhale, high plank, step step, chaturanga, elbows in, Up dog, inhale, down dog, exhale.

Pause in here. Finding this full breath in in full breath out. Right legless high of the sky, 3 legged dog, one last time. So Step the right foot forward and through. Now if you have any blocks nearby, you can always bring one to the medium setting or higher setting.

We're gonna play with that little bit of balance. Just there to have the ground a little closer to you. Coming into crescent high lunge, keep the back heel lifted. It's a strong through that right thigh. As you exhale hands come behind you, interlace the fingers just like we had in our devotional warrior, breathe and lift the heart.

This time, we're moving through toppling tree. So the left foot starts to lift, starting inbound warrior 3, then start to play with dropping the head down, lifting the knuckles a little higher to the sky. This is almost like a trust fall. You and the earth, that block is there for you. Your hands will catch you at any point as you fall out.

Are all meeting and standing splits eventually. So hands whoo. They got you. They land onto the earth. Find a little Shiva just to flush out that right leg squeeze the left knee behind right, kick up standing splits, one more time, strong exhale shiva, inhale standing splits. Left foot steps way back plant the palms, right leg goes high 3 like a dog, maybe a couple shakes or circles with the right knee.

Right foot is gonna come towards the left thigh as you bend the right knee. Sit back in a figure for a down dog. Bending the left knee is finding like a little crouch laying that right thigh and glute open up and downward facing dog. Left leg high. Big breath in. Step the left foot through exhale.

Tell yourself you got this. Rise into your crescent. Hands behind you and release the fingers. Proud heart. Lean forward.

Moving through Bound Warrior 3 that takes you into toppling tree. And guess what? You're supposed to fall. Supposed to be human. You're just playing with that little bit of edge and getting curious.

Catching yourself when you're you're ready with your hands. Standing splits. Let the head drop. A couple shivas. In house standing splits.

Squeeze it in shiva. Standing splits inhale. Right foot steps way back exhale. Really nice effort. Left leg goes high. Inhale.

Couple shakes. Bending the left knee, taking that left ankle to the right thigh for a figure 4 down dog. Crouch, sit the hips back. Land both feet down. Breathe then gaze forward.

Just lower on to the knees. Swing the legs around. We'll meet in a seat. As you land into your seat and invite you to bring the arms out to a wide tee. Big breath in, and then just wrap the arms around the torso.

Giving yourself a nice hug. Just bowing inwards for a moment and really squeezing through center perhaps even a kind thought comes into your heart space, offering yourself that support. Let's the heart back up and just start to take some big soofy rolls with this self hug. So circling the torso around stirring through the hips, enjoying this sensation in the side bodies, and then take those circles the other way. Holding yourself here.

You got you. You come into center. Bring the arms back out to that wide tee. The arms will come in front of us, reaching forward, and the palms slip away from one another. So just one forearm will come over the other, and then you'll interlace the fingers and find that squeeze of the palms.

Bend the elbows here and let the knuckles come towards you up and settle elbows into the side bodies. This is a really beautiful self compassion technique if you ever need a moment of grounding in your day. You're just having one of those days. Take a minute in this self hug. Squeezing the palms as tightly as you can and drawing those knuckles into the heart space so much so. Maybe the chin rests on top of the knuckles.

Receiving this hug. Finding a really deep breath in, settling, knowing that you are held. And then lift the chin back up if it's lowered and unlace the hands. Just touch them onto your thighs. So we'll find a couple hip openers and hamstring openers openers to seal.

If you're on a block, you can just gently remove it and bring the right leg out long. The left foot will stay in. Half Johnu. You can rotate the chest towards that right leg and reach the arms up as you breathe in and then just lead with the heart towards that right thigh and keep a soft bend of the right knee. Not worrying too much about the shape or the aesthetic or making this perfect. Just letting the body speak to you here.

You can roll the heart back up as you breathe in. Bring both feet together knees wide into a butterfly shape. You can keep the heart lifted and just really work a long, tall spine in this butterfly. If you wanna bow the heart inwards folding, this is also a great option. I invite you if it feels comfortable for you to take the thumbs and just kinda rub the thumbs along the arches of the feet here.

Give yourself a little massage. Let me take the hands and kinda squeeze them up. The calves, the hearts lifted if you're not there already, and then left leg goes long, right foot in. Setting up into our half seated forward fold, squaring the shoulders over that left leg, reaching the arms up, and then exhale bowing the heart forward. Laying the chin, surrender towards the chest.

You are held. You are right where you need to be. And he'll lift the heart back up. Exhale. Left leg comes in.

We'll just seal with ourselves in a seat. Palms can be up or grounded on the thighs. Sits bones heavy. Heart space open. Finding a thanks to yourself or making the time to show up on your mat space.

It's an offering of a gift to yourself. So may you receive that gift here and just soak the benefits of this practice in? I'll invite you just to join in this meta mantra as we meditate in vision of ourselves. Standing before us and seeing you in your radiance. Perhaps your smile.

Looking at this version of you and offering this wish, may you be happy? May you be healthy? May you be at peace? And may you live a life of ease? May you be happy?

May you be healthy? May you be at peace? And may you live a life of ease? Stay here soaking that prayer and that wish in. I'm sending you off with much love and much gratitude you join me today.

Peace be with you. Namaste.