Blossoming

Hi. Welcome to your 30 minute Vinyasa flow. This practice is really inspired by some expansive blossoming movements. To start, though, we'll begin recline on our backs. You can lay down into a supine position that feels comfortable for you.

Perhaps the legs long, arms by the sides. Nice settling of the shoulder blades underneath you and the head heavy. Start to draw a full breath in through the nose and a big exhale out. Taking each finger and just tapping it to your thumb one time. With this next breath in, start to reach the hands up overhead into a full body stretch, reaching from head to toe.

Rolling into supported fetal on either side, just curling into a tiny ball. Using that bottom arm is a little pillow to support the head. I'm feeling the earth hold you. Using that top hand to press up off of the earth, meet in a seat. If you wanna find a block to sit upon, you're welcome to, if it's nearby.

Just a little easy sucross and the legs crossed. Arms will start to reach up to the sky as you breathe in, and then cactus the arm just one time as you exhale. Drawing the heart open. Inhale reach the hands back up to the sky. Plant the left hand down towards the earth and reach the right hand up and over.

Just welcoming in some space to the side bodies. Stay here and just begin to bend that right elbow, placing your hand behind your head, feeling the hand hold the head and letting the weight of the head roll back into the hand. Keeping the hand there. We'll just lift the torso back up. The right elbow will now bend, and that right hand comes behind your back.

So just this concept of a bind happening through both hands. Nice lift through the center point of the body, big heart. So the left hand will unravel from behind your back. Release the right hand. Right hand comes down, and then the left hand reaches up and over into this side body stretch.

And the shoulders soften. The left hand starts to capture your head, bending your elbow, and then rotating the heart up a little bit more. And keep that left hand behind your head. Just lift the torso back up. Right hand will come behind your back.

Press the back of your right hand into your lower spine. Call or bones broaden. Breath deepens. Release the hands from behind your head and back. I'm gonna meet in a tabletop so you can swing the legs around or roll over the shins.

The shoulders start to stack over the wrists and the hips over the knees. Let's tuck the toes, spread all ten fingers wide, drop the belly lift the heart for a cow pose. As you exhale, curl, and round, and then press the hips back, downward facing dog, Autumnakosha Vanasana. Soft, bend of the knees. Nice firm press of the palms into the earth.

As the shoulder blades slide down the back. Walk the feet back a little bit. Just have enough space so we can roll into high plank pose. Shoulder stack over the wrists. Hips drop down, heels drop back. From here, you'll bend the knees, set the hips back into a crouching downward facing dog.

Heart comes close to the thighs. And then exhale straighten out the legs, hips high, full down dog. So it's like a wave. We'll inhale, come high at the toes, high plank. Bend the knees as you exhale sit the hips back.

Then saddle into your downward facing dog legs straightened out. One more time. Big wave of the heart forward, inhale. Exhale. Bend the knee is set the hips back. Land and downward facing dog. Inhale, roll forward high plank and will hold.

Your knees are there for you to ground onto the earth. We'll try on a chaturanga. So elbow stay in low plank. Up dog, breathe in, lift the heart, straighten the arms, untuck the toes, downward facing dog, exhale. View breaths to land.

Right leg lifts up to the sky. Let it be joyous. Big reach to the right heel as you breathe in. Exhale step the right foot through. Coming into high crescent, back knee stays lifted.

Reach the fingertips up. Settle into the feet. Sense of rudeness through the right heel. Next exhale hands come behind you. Heart leans forward, low fly crescent.

You can press that left heel back even more so that left leg is just as active as the right. Belly button stays pulled into the spine. Just the arms move here. Reaching crescent. Breathe in.

Slide the fingertips forward. We keep the neck soft. One point of focus with the eyes. As you exhale, we're coming into a chair with airplane arms. So left footsteps forward, hands come behind you, settle the weight into both heels, squeeze the pinkies or the palms towards one another. Now arms come forward into chair, utkatasana.

Lift the heels as you do. Find your center, inner thighs squeeze. And we'll play with the heels lifted here. So breathe in, press into extended mountain heels, say lifted rise, settle the heels down, forward fold, hinge through the hips. Halfway lift as you breathe in.

High plank pose. Plant the palm, step the feet back. Moving through a Chaturanga, lowering down. Back bending to up dog, breathe in downward facing dog as you exhale. Left leg goes high, breathe in.

Step the left foot through as you exhale. High lunge Crescent, inhale rise. Left foot is firm. And there's duality here. There's softness in the shoulders, even through the strength.

As you exhale hands, come behind you, low fly crescent, press the right heel back. And that inspires energy through the spine up through the crown of the head. Keeping everything the same, just the arms move. Inhale. Reach forward. Axale come into chair, fly, right, footsteps next to left, flow in the legs, hands behind you.

Find that gaze, that drishti. Start to lift the heels as the arms come forward in your chair variation. We're gonna keep the heels lifted. We'll come to stand. Press reach.

Ground the heels. Forward fold. Come back down. Halfway lift as you breathe in. Plant the palms. You can step back into your high plank.

These chattarangas They just build a little more heat. You can always meet us in down dog. That's our home base just to find a little reset, checking in physically, mentally, emotionally. What's here? Nurture it with the breath.

Taking that and flowing it one time breath to movement Left the right leg high to the sky, inhale, exhale step through, inhale crescent, reach up, exhale low fly. Reach forward, inhale, chair fly, exhale step forward, inhale chair with heels lifted, exhale press, heels lifted mountain. Ground the heels, open the arms to a tee, and forward fold as you exhale. Half lift, inhale. High plank.

If you want that chaturanga, you're gonna lower down halfway. Up dog, inhale, down dog, exhale. Left leg high, inhale. Step the left foot through as you exhale. Inhale. Crescent.

Axale low fly. Reach forward and heal. Chair flies. You exhale. Heels lift, chair pose, arms forward.

Press up. Heels lifted into mountain biggest reach. Heels ground, forward fold soften. Halfway lift inhale. High plank, step the feet back, vinyasa, lowering down, back, bun of choice, inhale, in down dog, exhale. Big round of breath.

As you're ready, lift your right leg high of the sky, inhale. Step the right foot through as you exhale. Inhale rise into crescent. As you exhale, take the hands behind you, start to lift the left foot into airplane. Holding steady, welcoming in the wobbles. If you fall out, it's just a matter of speaking to yourself kindly as you try again.

Hold this t shirt with the body. Let's play a tee of the arms, broaden the wings. Picture yourself almost flying, soaring through the air here, taking up some space. Hands can come to heart, left foot steps way back. So open into a star shape. Ah, feels nice. Just to ground and land and open the arms like wings again.

I'm gonna move into warrior 2 at the back of your mat space, pivot the left toes, bend the left knee. You can find the right foot parallel to the back of your mat space. From this warrior 2, begin to shift forward, reaching forward the left hand, tee the arms into 12 and 6, extended side angle. Okay. So if you have a strap nearby, it could be supportive. We're gonna play with some binds and know that you don't have to go into any final destination.

You choose where you're ready to sprout and just blossom and open and expand. This is a great place to stay and feel the expansion through the wings. If you'd like to flip the right palm back and then bend that right elbow, place the right hand behind your back and press the back of the hand into the spine to rotate the heart up. Another layer to play with is reaching down a little bit more with the left arm. Can reach underneath that left leg.

This is where a strap can help connect the hands, or the hands just reach for one another full bind in this extended side angle. If this is a layer that you like, you stay. One last layer we might play with is gazing towards the left foot. Hop the right foot in closer towards the left. We have this bind of the left leg.

Right foot stays down. Use the help of that bind with the arms to draw the left knee up. Moving into birds of paradise, and that left knee can stay bent. At any point, the left leg might kick into a straight variation, flexing toes up to the sky. Take a big breath in wherever you are.

If you're lifted, go ahead and lower. We'll all meet an extended side angle, right, foot will step back if it steps forward. Big expansion of the arms. Come down into prosorita as you exhale. Parallel up a feet, wiggle it out. This is really just for you to take that pause.

Loosen up. Free yourself. Start to halfway lift through the spine. Turn towards your right foot back to the top of your mat space. High plank pose. Step the right foot back.

Chaturanga as you'd like, lowering down. Inhale up dog. Axale downward facing dog. Let's draw a full breath into the nose. Open the mouth, tongue out.

Left leg goes high, inhale. Step the left foot through as you exhale. Crescent as you rise, inhale. Nice and steady. You're not rushing yourself.

Be with yourself here. Take the hands behind you as you exhale. Right leg begins to lift airplane. Perhaps the arms come out to a tee. What space?

You're willing to take up, finding that courage, right foot steps way back, star, pausing, breathing. Transitioning to warrior 2 at the back of the mat, right toes pivot, right knee bends, you know, adjust the feet so you can settle and have space for the hips. I'm gonna reach forward, shifting the tailbone back, right hand comes down, left hand draws up, extended side angle. So much strength here if you stay. A little to play. If you wanna work a pretzel left hand turns back, bend the elbow.

Left hand behind the back, rotating the heart up. Maybe you reach the right hand a little further down underneath the right thigh. You can grab that strap for the hands to connect onto the strap or interlace the fingers if you have that full bind and perhaps you stay Perhaps the gaze comes to that right foot, and the left foot just starts to hop up towards the right. Pause and feel the left foot root. Breathe in.

And then start to lift the right knee up with that bind for birds. Growing from that left leg, pressing into the earth to lift. Maybe the last couple breaths that right leg begins to kick out to straighten toes flex. Ben the right knee back in. If it's straight, step the right foot down gently as you go.

Step the left foot back with all meet and extended angle. If you're holding extended angle, look how strong you are. And then prosorita. Why legged forward folds? Jake that? No. Jake the head. Yes.

Lift the heart forward, turn towards the front of your mat space. One last Vinyasa. Chaturanga, if you'd like. The knees might lower. I'm gonna play with that this time.

Elbows in. Up dog inhale, untuck the toes, downward facing dog, exhale. Breatheen gaze forward. Come down to your knees as you exhale. Sit the hips back, find your child's pose, slow reset of the spine, forehead, bowels in.

Follow your breath in to roll up into a seat. Lift the crown of the head. And you can stay seated on the heels here. It might feel supported if you have a block nearby to place underneath the tailbone if the knees are just feeling a little tender. We'll prep for full Estrasana for camel, and I like to call these dancing camels because they feel like you're dancing side to side.

So to start, the right hand will come behind you. Lift the hips as you reach the left hand up and over, circling it overhead. As you exhale hips lower, you'll switch with the left hand behind you, right hand up and over as you lift the hips. Let's do it one more time. Each side, exhale, lower the hips, right hand behind you, inhale dancing camel.

Exale hips lower. Left hand behind you. Big breath in. Open up. Exale hips lower. It will come standing on the knees for full.

Toes can be untucked. If the lower back feels sensitive at all, you can always tuck the toes and then slide the hands into the lower back, like you're sliding them into little pockets. In your jeans. Squeeze the elbows together. Start to lift the gaze as you breathe in.

Your exhale just guides you layer by layer. There's no rush. Easing the hips forward, the heart leaning back. The hands might reach for the heels. If they do, picture a gentle tug of the hands and the lift of the heart, just holding the ankles with those hands.

Maybe the throat opens just a little bit more. You can let go. Slowly hands to your lower back if they're to ankles. Lift the heart back up. To send back into your seat.

One hand to heart, one hand to belly. Curious in compassion. For what's here behind those hands. Alright. We'll start to make our way onto our back. So you can just swing the legs off onto either side as you come onto your seat and slowly, first, Just wrap the arms around the shins, giving yourself a nice big hug.

The toes can flex up off the earth. The shoulder blades spread apart. Maybe the words. I love you. Come in here. Embracing yourself with a breath and take your time rolling on to your spine.

Once you get down here, if there's any other shapes or shiftings that you feel the body is calling for, welcome them in. I'll invite you whenever you're ready to find suptobatakanasana for our time in Shavasana together, feet together, knees wide, like butterfly wings. Let the hands land wherever they feel comfortable, maybe connected to the body, maybe the palms flip up by your sides. I didn't go of control of the breath. Inviting the muscles of the face to soften the tongue, teeth and the gums through the jaw.

You can release. Landing with that exhale. Let's start to stir the breath a little bit deeper into the body. Noticing the rise and fall of the body with each new inhale, and each complete cycle that exhale. Even savoring that pause between each breath.

Start to welcome in little wiggles, fingers, toes, full body stretch just like we began. The legs start to reach long. Arms overhead. Welcome in this moment. You breathe in fully.

Exhale completely. We'll meet and supported feet also rolling to either side, taking your time. Holding yourself in this little bit of a ball, a hug, letting yourself be held by the earth. And from that place of support, press up and rise into your seat sense of rootedness, grounding us so that we may rise from that space of being rooted and expand outwards and radiate our unique light that we have to offer on this day. We'll see all their palms at heart center thumbs connected into the heart space.

Wanna offer honor and gratitude that you took the time for yourself today, that you tried on courage and bravery and compassion That is a gift that you may carry with you off of your mat. Seeling together with a breath in. Full breath out. Thumbs can come between the brows, honoring one another with a bow, I think you Namaste.