Clarity

Welcome, and thank you for joining me for this practice that is all about tapping into our intuition, that inner wisdom, that that voice that we can tap into when we have this clarity in the sixth chakra. So the shadow side of that is kind of this feeling of fogginess or not feeling so clear. So these postures will explore kind of opening up that area and tapping into that inner voice. So let's begin in child's pose. Take your time to find your way in.

You can bring the knees together or a little bit wider, if that feels good, bringing the big toes together. And then walking your hands forward, let your third eye, the seed of the intuition rest on something. So maybe the earth, and then just start to rock your head. Side to side a few times, kind of feeling into that space. And then just take a moment to find stillness to ground.

Feel into your breath. And notice what's present for you, physically, emotionally, energetically. What are you showing up to your practice with? I'm just inviting in that sense of Sarah. Or any other intention that you'd like to set here?

Taking a moment to call that in. Breathing in. I'm breathing out. Good. And then take your time. We'll make our way to tabletop all fours. Let your shoulders come over the wrists and the hips come over the knees.

And then tuck your toes on an inhale. We'll come into cow pose, so arch your back with the toes tucked, look up and lengthen. And then as you exhale round your spine and just start to sit back towards your heels. So there's a nice stretch in the soles of your feet coming into this tuck toed child's pose. And we'll do that two more times. So as you inhale, come forward, arch your back, lift up and lengthen, And then exhale, press it back.

Good. And then one more time, inhale come forward into cow. Exhale shift your weight back toward that tuck toad. Child's pose, feel the opening in the feet, bow the head. Good. And then come to neutral spine for a moment where we'll take a moment to sit back on our heels.

You might have a block here and place that between your ankles if that feels best for you. Otherwise, take a moment to find seated on your heels for Vajrasana, and then find eagle arms. So let your right arm come under your left wrap it up, and you're welcome to bring the back of the hands together or maybe the palms together. And then we'll start to draw the elbows away from us on an inhale. Maybe gaze up.

Big full breath in. And then draw the elbows in toward you, tuck your chin and round your spine. Good. And feel that opening through the back. You might sway a little side to side. On an inhale come on up, unravel, take your fingertips behind you, and then just lean back a little bit, maybe take your gaze up and feel that opening in the heart space.

Good. And then come on out of there, and we'll take the left arm under the right this time, wrap it up for eagle arms. Draw the elbows up and away from you, look up and lengthen. And then exhale draw the elbows in, tuck your chin, round your spine. Maybe sway a little side to side just getting into the other side here. Good. And then as you come up unravel, take the fingertips behind you lean back this time you might even lift the hips up a little bit.

Just feel that opening in the chest. Good. And then take your time. We'll walk our way forward coming into downward facing dog, tuck your toes. Lift the hips up and back, and just take a moment to land in your first downward facing dog. And then any movement that might feel good, just feeling into your legs, you swing, hips side to side.

Might shake your head. Yes. And no a few times. So you come into down dog, just kind of notice if there are areas of tension. This is always a good place to to check-in with that. Viting those spaces to soften a bit.

Good. And then on your next breath in, glide forward into plank pose, top of a push up, and we'll take a slow lower. Welcome to lower your knees. Come all the way down to the belly. And then as you come down, reach your arms straightforward, and then we'll lift everything up. So lifting the arms, lifting the legs, allowing a big full breath in, lifting lengthen, Good. And then exhale as you come down, slide your hands back, press back to downward facing dog, either moving up through hands and knees, or up through plank.

Let's do that a couple of times as we start to warmer joints. So on an inhale come forward to plank, slowly lower all the way to the belly, reach the arms in front of you, and then lift everything up. Big full breath in arms lift, legs lift. As you exhale, slide the hands back on either side, tuck your toes, press back, exhale downward facing dog. Go to there one more time, inhale, glide to plank. Exhale lower down, sweep the arms in front of you on an inhale, lift everything up.

And then exhale release, press back downward facing dog. Beautiful. From here, float your right leg up and back. Take a moment to bend your right knee and open up through that right hip. Breathe into wherever you feel this. Good. And then straighten your right leg, big full breath in, gaze forward, and take a big step through between your hands.

Now let your back knee lower down to the earth. And then as you come up into Anganiasana, Let your left arm come under the right, come back to eagle arms, and then start to sweep the elbows up and away from you as you breathe in, sink in a little deeper into your lunge. Good. And then release your hands on either side of your front foot and bring this into half split, Arta Hanasana lifting toes up off the earth. Feel free to keep as much of a bend in that right knee as it feels good. Breathing.

Beautiful. And then read then through your right knee, plant your palms and step back to downward facing dog. It will glide into plank. This time lower halfway or all the way down and come into cobra pose or upward facing dog. So lift the heart, draw the shoulders away from your ears. Big breath in.

Good. And then pressing back to downward facing dog. Beautiful. And then from here sweeping left leg up and back, bend the knee, open up the hip, breathe into that left side. Allowing a big full breath in. Good. And then straighten your left leg, gaze forward. Big step through.

Let your back knee lower. This time, bring your right arm under your left. Draw elbows up and away, lean back a little bit, allowing a big full breath in, and exhale release your hands on either side of your front foot and shift back lifting toes up off the earth, fold over your front leg. Good. And then rebend your left knee, step back downward facing dog. Welcome to stay here or glide into plank.

Lower halfway or all the way down. Inhale cobra or upward facing dog. Exhale, press back meeting in downward facing dog. Nice work. And then take your time to start to walk your feet up towards your hands, come to forward fold at the front of the mat. Let your knees soften a bit. Let everything melt down.

And just roll up slow. One vertebra at a time, letting the head be heavy and the last thing to arrive. And as you come to tadasana at the front of the mat, maybe take your prayer to your third eye, just pressing your thumbs into that space of our intuition, checking in with any intention. Listening to that inner voice. What's it telling you today?

Sometimes we just have to get quiet enough to listen. And we'll allow our sun salutations to be a moving meditation, breath, per movement, Suryanamaskar a as you're ready can let your arms fall on either side of the body on an in house sweep the arms out and And then exhale dive into uttanasana forward fold on an inhale lift halfway, lengthen your spine. And then plant your palms, step or lightly float back through chaturanga. Inhale cobra or upward facing dog. And then as you exhale, coming into downward facing dog.

Maybe find stillness and down dog, find one point to focus your gaze, your drishti, Breathing in, breathing out, inhale rise up onto toes, knees, bend, look forward, step or float, front of the mat. Inhale lift halfway and lengthen, exhale release and fold root to rise, inhale arms sweep out and up, and then exhale draw your hands to third eye into your heart. Good. And again, let's keep moving. Inhale arms sweep up. XL forward fold.

Inhale lift halfway and lengthen. Exhale plant palm, step her lightly, float back chaturanga, inhale cobra or updog. Exhale downward facing dog, lift the hips up and back, find length in your spine, lengthen your breath. Maybe stillness, breathing in, breathing out. And he'll rise up onto toes, bend your knees, look forward, step or float in front of the mat.

Inhale lift halfway, lengthen, exhale fold, root to rise, inhale arms sweep up, and then touching thumbs to third eye. In heart center. Good one more. Maybe even close your eyes. Inhale arms sweep up. Xhale forward fold.

Inhale lift halfway lengthen. Exhale plant palm, step or float, chaturanga, inhale cobra or upward facing dog, exhale downward facing dog, breathe in. Stay for your exhale. Start to let the heels disappear behind your toes. Breathe in and breathe out.

Beautiful. From here, rise up onto toes, bend your knees, look forward, step or float, front of the mat, inhale lift halfway, lengthen, exhale release and fold this time, bend your knees deeply for chair pose udkatasana, inhale arms sweep up, bend your knees as you shift the weight back, and then straighten your legs, feel the lift in the upper back, stand up nice and tall. Draw a thumbs to third eye, and your heart and just take a moment. Maybe one hand to heart, one hand to belly, bow in towards yourself. Notice where the movement lands. Any internal whispers that arise.

Beautiful. And then we'll come back to chair blinking the eyes open as you're ready, utsukutasama, Sarah sweep up. Exhale forward fold, let that go. Inhale lift halfway and lengthen. And exhale plant ear palm step or lightly float back chaturanga. Inhale cobra or updog, exhale downward facing dog.

And from here, float the right leg up and back. As you exhale step through, set up for warrior two, so spin the back heel down, let your left arm guide you up, and then flip your right palm right away coming into reverse warrior, big full breath in. Good. And then exhale, circle your hands down to the ground. Step back to plank, we'll move through vinyasa. Feel free to skip any of these Chaturanga, inhale cobra or updog, exhale downward facing dog.

Left side, inhale sweep your left leg up. XL step through. Coming up for warrior two, just taking a moment to land. And then flipping that front palm tilt back reverse warrior, big breath in. Exhale circle down, step back, plank, chaturanga, inhale cobra or updog, downward facing dog on your exhale.

Take a moment to land. Always welcome to lower your knees here. Breathing in. And out. And rise up onto toes, knees, bend, look forward, step or float in front of the mat, inhale lift halfway, exhale fold coming back into chair, bend your knees, arm sweep up.

And straighten the legs, feel the lift in the upper back, draw hands through third eye, and then take a moment to draw your hands to your heart. Feel your breath, your heartbeat. And then let's take this one more time. So coming back to chair, utkatasana inhale, exhale, uttanasana forward fold, inhale to lengthen come halfway up. Exhale, step her lightly float back, Chaturanga, inhale cobra, or up dog, exhale downward facing dog, inhale right leg lifts, exhale step through, come all the way up to reverse warriors. So let the left arm guide you up, flip your right palm until back, big breath in.

Exhale circle the hands down, step back, plank. Vinyasa Chaturanga inhale cobra or up dog. Exhale downward facing dog. Good Sarah side inhale left leg lifts. Exhale step through.

Inhale come all the way up to reverse warrior, reach up and over. Go ahead and then circle down, step back, plank, chaturanga, inhale cobra, or up dog. And exhale down dog, and just take a moment to lower your knees. You're welcome to come to child's pose or sit back on your heels for a moment. And breathe.

And again, you have the block if you'd like to take it between your ankles that might feel good. I'll do that here. Just give a little bit of support. Again, just taking a moment to check-in, taking these sacred pauses to notice what's coming up for you, gently coming back to your breath. Beston this inhale, Justice exhale.

Beautiful. Welcome to stay here as long as you like. Otherwise, let's come back to downward facing dog. We'll move on. And from your downward facing dog, rise up onto toes, bend your knees look forward. Step or float front of the mat on an inhale lift halfway and lengthen, exhale fold, and then come back to chair at utkatasana and pause there for a moment.

We're moving into eagle pose, So start to transfer the weight into your left foot, pick up your right leg, cross it on top of the left. You're welcome to kickstand toes, float foot, or wrap it behind the left. And then let your right arm come under your left, find the eagle arms. Again, welcome to hold shoulders, if that feels best for you. Start to draw the elbows up and away. Find that point to focus your gaze, squeeze the inner thighs together, sink in.

So nice. And then from here, we'll sweep the arms up, start to draw the right knee in towards your Beston. Engage your core just a bit. Good. And then transfer it back to warrior three. So let that right leg sweep back. Draw your hands to prayer in front of your heart.

Take a moment. Just briefly in warrior three pausing, and then let your right toes. Find the back of the mat, finding crescent pose, arms sweep up. Good. Take a big full breath in. And then circle your hands down to the earth.

Let your left leg sweep all the way up and back for a three legged dog. And then bend your left knee, find that opening through the left hip. You're welcome to stay right here, or flip your dog letting the shoulder shift over your wrists, step your left toes behind, and then sweep your left arm up and over the ear. Good. Breathe into this. Beautiful. And then to unravel, maybe come back to plank, Chaturanga, inhale cobra or upward facing dog.

And then finding your way back to downward facing dog, big full breath in, let that all go, maybe let out a sound or a sigh. Good. And then inhale to rise up onto toes, bend your knees look forward, step or float front of the mat, inhale lift halfway, lengthen, exhale fold, and then bend your knees the hack into chair pose. And this time, we'll transfer the weight into the right leg, pick up your left leg, cross it on top of the right, find eagle legs, and then sweep your left arm under your right. Start to draw the elbows up and away. I'd sink in, squeeze the inner thighs together, find your drishti, find some lightness, some ease within your effort.

Come back to your breath. And then to come out of there, sweep the arms up, draw the left knee in towards your chest, engage your core, and then find warrior three. So hands to heart, sweep your left leg back, let the torso lower, keep your heart lifted and soften that right knee a little bit. And then that transition, let your left toes find the back of the mat, find Beston arms sweep up, Big breath in. Good circle your hands down to the earth and then sweep your right leg up and back.

Three leg dog. You can bend the right knee to open up through that right hip. Staying here or shift your weight forward, step your right toes behind you, flipping your dog here, reach the right arm over your ear, feel that lift through the heart space. Good. And you're welcome to come right back to down dog or unravel into plank, Chaturanga, inhale cobra, or up dog, and then land in down dog. Again, Take a moment, lower your knees, sit back on your heel or a block, and notice. Notice where that lands.

Come back to your breath. Just take a moment to let that settle. Where does the movement land? Good. And then meet me in tabletop. We'll set up for dolphin pose.

Go upside down for a moment. Let your forearms come down to the earth and then reaching the hands forward or you're welcome to interlace your hands. You might even take a block between your hands and use that for support holding on to the outsides of the block. Hug your elbows in so they're under your shoulders, and then tuck your toes, lift your hips up. And essentially, we're in downward facing dog on our forearms, so walking the feet in towards you any amount. And breathe. You're welcome to soften your knees.

A couple more breaths as we shift our perspective, Get upside down. Let the head hang heavy. Good. And then let your knees come down and just counterbalance for a moment in child's pose. Maybe wrap your arms behind you. And then let your third eye rest on the ground. The earth beneath you, let everything release.

Beautiful. And then take a moment, roll up, and we'll set up for camel pose. So tuck your toes. And then stand up on your knees so that your hips are right over your knees and take your hands to your low back, either fingers facing up or down. Just find that support in your lower back. And then from here, to start to lift the sternum, like, there was a string from your sternum all the way up to the sky, lift your gaze.

You can stop anywhere along the way. You might stay right here, or maybe you reach back Find your heels, your ankles, keeping the hips over the knees, lift the heart, lift the gaze, big, big full breath in. Good. And then coming on out of there, support your low back, lift from your core. And again, just that counterbalance to sit back on your heels and breathe. Notice where that big opening lands.

Good. And then take your time, meet me on your back. We'll roll on down, take the knees with you, hug them into your chest, and rock a little side to side, massage through your low back, maybe take your knees. In circles in one direction. And then the other take a moment to just land. Good. And then those of the feet of the earth We'll take an eagle spinal twist.

So cross your right knee on top of your left, cactus your arms on either side of your body. And then from here, I'd like to scoot the hips to the right a little. Let the knees drop to the left. Maybe gaze over your right shoulder, softening into this twist, breathing in, and out. Ringing everything out.

Anything that's blocking that intuition, soften and let go. Good. And then coming back through center, take a moment to uncross. The legs, step the feet to the earth, lift your hips, and just place them back down to neutralize your spine. And then cross your left knee on top of the right, cactus your arms, scoot the hips to the left a little, and then drop both knees to the right. Maybe gazing over that left shoulder.

Maybe close your eyes to go inward. With each exhale letting go just a little more. Beautiful, and then take your time, unravel. Coming back to center, lift the hips and lower. Hug knees in, maybe wrap your forearms around your shins, rock a little bit side to side, hugging everything in to start to draw your knees up towards your nose.

Big full breath in through your nose. Hold the breath up at the top. SIP in a little bit more air. And then exhale. Let everything release coming into Shavasana, let your legs go long on your mat.

Bring the palms to face open on either side of the body. Maybe let your shoulders draw down the back a bit. Just giving yourself this gift of presence of listening of listening inward and noticing what you notice become the witness. Shavasana. Start to bring the attention back.

To your physical body, your breath, biting any gentle movement back in. Wiggle your fingers, your toes. We're gonna roll out your ankles and your wrists, and reach your arms up over your ears to stretch through the whole body, big full breath in, and side out. Just take your time to make your way up to seated and we'll take a moment to land. Are you bringing the hands to third eye pressing thumbs gently into The forehead that space between your eyebrows.

I'm just listening for a moment. Checking in. Thank you so much for sharing this practice. You have a beautiful rest of your day, namaste.