Twisting Side Angle Flow

Welcome everyone. So grateful to be with you. We're gonna explore a little twisting today, some cleansing and clearing, and also a sense of play, just exploring a bit. Let's start in a comfortable seat, rest your hands wherever they're comfortable, soften the gaze, or close the eyes. Let's take a big inhale together through the nose, fill it up. And then go ahead and open the mouth and exhale.

Let it all go. One more like that. Big inhale through the nose. Sense of releasing, exhale, let it go. And then deep steady inhale through the nose.

Suttling into your Uji breath, victorious breath. And as the breath deepens and expands, Let it help to draw your awareness into your body into the moment for your practice. Landing here. Hence come to prayer, heart center. Let's open with a gentle ohm, exhale empty all the breath out.

And then together through the nose, a big inhale. And in the vibration that follows, if you feel for it, setting an intention for your practice. Let the eyes open, take a big inhale, reach the arms out and up. And with your exhale twist to the right hand to opposite knee spiral the spine, take a big inhale lengthening all the way up through crown of head. And with the exhale deepen into your twist, just gently gazing back. Take one more full breath here. And then with your next inhale, just draw it back to center, reaching arms up.

And with the exhale twist left, spiral to the other side, lengthening as you breathe in, and deepening as you breathe out one more breath as is. And then inhale, drop back to center, reach the arms up, exhale to the right again. Side to side. Inhale center. Exhale, left inhale center.

Again, each side exhale to the right, inhale center. Exale left, wring it out, warm it up, and then inhale, come to center, reach up, and with your exhale, rock your body forward, rising to your hands and your knees. Spread fingers wide, press hands deep into earth, simple cat cow with your inhale, lift the tailbone, heart gaze, look up. And with your exhale round the back, all the breath out belly to spine. Two more like that, inhaling lift, tailbone heart gaze, exhaling to round all the breath out, belly to spine.

And again, inhaling rise through the heart. Exhaling round, empty all the breath out. Good. Then with your inhale come back to a neutral spine, exhale to just ground here. Strong through your center, inhale, take the right leg straight back, and the left arm straight out. Keep the left shoulder blade on the back.

Feel that expanse in both directions. Stay for a big inhale. And with your exhale round the back, elbow to knee knee to elbow belly to spine. Again, inhale to extend. Exhale draw it in strong center.

Inhale extend. Exhale, draw it in. Then inhale extend, reach out again. And with your exhale, just release hand and knee to the earth, circle the head a little, neck stays soft. Home to a neutral spine and inhale reach left leg back right arm out.

Give that a breath. Feel the expanse. And then stay for your inhale and exhale to round, elbow, and you need a elbow. Inhale reach it out. Exhale draw it in.

Inhale to reach. Exhale, take it in. Then inhale reach, and with your exhale, release hand and knee come down to the earth, soft through the next or glid out. Back to neutral spine. From here grounding through the hands, inhale to tuck the toes, and with your exhale, lift your knees just an inch, two, three, up off the earth, hover here. Feel the strength of the whole body.

Feel the belly drawing up to spine. Study for three. Mhmm. Two. Stay for your inhale. Exale, press all the way up and back, downward facing dog, Adamuka, Shonasana.

Give yourself two, three, four breaths here paddling the feet, easing into the whole back body. Sensing the breath in the body. Landing on your mat, really arriving for your practice. One more breath. And then settle into stillness in your down dog.

And with your next inhale, let the body roll forward into plank pose pausing here for a moment, shoulders over wrists, long line of energy through the whole body since your strength. In a moment, we're going to lower all the way to the earth. Pause here for your inhale. And then strong through the whole body, especially center exhale, slow lower. Finding the earth, and then full pranam, full body prayer. Extend the arms out.

And just lay it down for a moment. Then with your next inhale, lift the right arm and the left leg, head rises a little. Feel the strength of the back body, hover here. Stay for your inhale. XL to release, arm and leg go down.

Then inhale reach, left arm, right leg, strong through back body, and feel that cross body movement. Stay for the inhale and exhale release. Good. Hands outside of ribcage. Inhale press to your hands and your knees and with your exhale hips to heels, for child's pose.

Just lay it down a couple breaths, let yourself ground and settle, and maybe just offer something up. Clear space for your practice. When you're ready to move, inhale rise, hands and knees, talk the toes, exhale, press up and back, downward facing dog. Take a big inhale through the nose. Open the mouth, exhale.

Let it go. Clear it. Inhale, walking the feet forward to the front of the mat. As you arrive, just an easy fold. Let yourself relax into it, hands fall or hold elbows, maybe sway. Maybe even twist.

Another breath or two. And then finding center, hands fall to the earth. Keyhead, heavy, neck, soft, and inhale roll all the way to stand. And when you arrive, let the shoulders melt back and down, opening across the chest, shake it all out a little bit, Step the feet together, take the hands to prayer, heart center, samastitihi. One breath together here, inhale through the nose.

Through the nose, exhale. Suriya Namaskara A. Inhale reach the arms out and up. Exhaling to bow out and down. Inhale lengthen halfway.

Ground the hands, hop or step into plank and exhale lower knees or Chaturanga, inhale to cobra updog. Exhale, go up and back downward facing dog. Let's breathe here for five. Give yourself some space to arrive to land in your body. Let the rest fade Couple more breaths.

Just this right here. The bottom of the exhale, soft bend in those knees, hop or step front of your mat, inhaling lengthening halfway, exhaling bow and fold from center, inhale rise all the way up. Exhale, hands to prayer at the heart. Again, inhale reach out and up. Exale to bow out and down. Inhale halfway.

Grown the hands, hop or step back, exhale, chaturanga, five breaths long spine draws this. Enjoying the breath. I'm gonna draw you into the body. And then it softens fluctuation of thought. One more breath here.

Bottom of the exhale, soft bend in the knees, hop or step, front, Inhaling halfway. Exaling bow, fold. Inhale rise all the way up reaching out. Exhaling hands to prayer, heart center. Once again, inhale reach out and up.

Exaling to bow out and down. Inhale halfway. Hop or step back, exhale, lower as you choose, inhale, lift the heart, exhale downward facing dog. Deep, steady breath. Five. Long spine, opening that channel of energy.

Heels descending. Doesn't matter if they ever touch. Just moving in that direction. One more breath. And then with your next inhale reach, right leg goes to the sky.

With your exhale, open the hip and the knee, give this one breath. And then with your inhale, just reach it straight up to the sky and with your exhale flow right foot forward between the hands. Simple twist, ground your left hand, inhale reach, right arm to sky. Mhmm. Feel that opening, stay for a big inhale. And then with the exhale release, right hand to earth lower back knee on tuck toes, inhale to float up, low lunge.

XL to deepen in. And then big inhale long spine with your exhale hands to prayer heart center. We're gonna deepen that twist. Inhale lengthen a little, exhale left elbow outside of right knee, spiral the spine gently, press in with elbow out with knee. Uh-huh. Couple more breaths.

Then stay for a big inhale. And with your exhale just unwind, release the hands to the earth. Talk the back toes inhale. And with your exhale, step your back foot in shortening the stance, pretty generously variation of pyramid. Inhale to lengthen halfway up.

Exhale just release into your fold, soft through the neck. Take a breath here. Out or right hip up, outer left hip down. Okay. And then we're gonna play with this a little bit. So with your inhale lengthen halfway with your exhale, press off the back foot, take the hands forward.

Big inhale, sail left leg to the sky standing splits as is or hold standing ankle or any variation, give it a couple breaths. Sips neutral or open your choice. Mhmm. Then Stay for a big inhale reach it a little higher, exhale bend both knees curled down towards the earth, strong right leg, inhale reach left leg to sky, exhale curl down and in. Again, inhale rise. XL, curl down towards the earth.

Inhale reach, left leg goes all the way back to the sky. Then with your exhale, bend the right knee, step your left foot way back again, long lunge. Ground the hands lift from the deep belly, inhale right leg goes back to the sky, exhale, open the hip and the knee. Stay for a breath. Let that settle. And then inhale reach, right leg to sky, exhale release into your down dog.

You're welcome to stay right there or inhale forward to plank, exhale chaturanga, inhale lift through the heart. Exhale, go up and back downward facing dog. Second side, inhale left leg to sky. Exhale, open the hip and the knee one breath. Inhale to reach, Excel float left foot forward between the hands, ground right hand, inhale reach left arm up.

Yeah. And stay for a big inhale, exhale release left hand to the earth, lower back knee untucked inhale, low lunge, take it up. XL ease hips forward. Then super tall spine, big inhale, and with your exhale hands to prayer, heart center, inhale lengthen it a bit, and then exhale twisting right elbow outside of that left knee. Gently, press in with the elbow. Press out with the knee, deepen the spiral, maybe gaze up.

Couple more breaths. Good. Stay for the inhale. XL unravel hands to the earth, tuck back toes, lift back knee, step the back foot in about halfway, inhale lengthen, exhale to bow and full. Just really, give this a moment, lift out or left, tip drop out or right.

Okay. Let's play a little, inhale halfway up, exhale, press off the back foot, hands come forward, then big inhale reach right leg to the sky standing splits. As is or play with a balance holding, standing ankle. One more breath. And then we give it a big inhale reach a little higher Exale, bend both knees curled down towards the earth, tiny little ball, inhale right leg back to the sky. XL curl down and in, strong left leg.

Inhale to reach, Exhale, curl down. Inhale reach again, right leg to sky, then exhale, bend left knee, float the right foot way back. Ground through the hands. Inhale reach, left leg back to the sky. Exale, open the hip and the knee.

Give it one breath. And then inhale reach, exhale to release into your down dog. Again, you can stay right there. Or inhale roll forward plank pose, exhale chaturanga. Inhale to lift through the heart. Exhale, go up and back, downward facing dog.

Pause home to center, home to breath and intention. Give it a moment. From here with the next inhale reach right leg to sky. With your exhale, knee to nose all the breath out. Inhale, go back to the sky, then with your exhale step right foot forward, we're coming into a high lunge or crescent pose.

Inhale up Exale just ground for a moment and then really feel the tailbone dropping, the deep belly drawing in and up, opening left hip flexors, steady here for three. Two. Nice big inhale let the heart rise a little with the exhale release hands to the earth, step to plank and lower as you choose. Inel, lift the heart. Exhale down dog, second side inhale left leg rising, exhale knee to nose.

Inhale to rise with the exhale step, left foot forward, high lunge crescent inhale to take it up. XL just ground. Good. Dropping tailbone. Lifting deep belly. Feel right hip flexors steady three. Mhmm.

Two. Big inhale lift the heart a little and with your exhale release hands to the earth, step it back lower as you choose inhale lift the heart. Exhale down dog. Take one breath. Then building the pace, inhale right leg up. Exhale, need a nose.

Inhale reach, exhale step right foot forward, high lunge, inhale rise, exhale ground. Inhale. Exhale hands to the earth, step to plank vinyasa. Meeting in down dog, suck inside, inhale left leg exhale, need a nose. Inhale, exhale, step it forward, high lunge, inhale, rise.

Exhale to ground and deepen, inhale, lift hard a little. Exhale hands to the earth, step to plank and lower. Inhale heart up. Exhale, go back. Inhale right leg up.

Exale, knee to nose, inhale rise, and then exhale step right foot forward, inhale, high lunge, take it up, exhale to ground, and then pause. We're going to play with this a little bit. Stay for your inhale, and then with your exhale twist to the right. Yeah. Reach right arm back, left arm forward. Spy roll the spine.

That's enough great. Stay there. If you'd like, right hand finds left thigh, inhale reach, left arm, up and back, breathe three. Yeah, explore within it. One more breath. And then inhale, draw it back to center line.

And with your exhale, just release hands to the earth Step straight back into your down dog. Take one breath. Study here. Second side, inhale left leg up. Exale, need a nose.

Inhale up. Exhale, step it forward. Inhale, find your high lunge rise. Exhale just ground. Find that inner stability. Stay for your inhale.

And with your exhale reach, left arm back, right arm forward, twisting left, gazing back if you're steady. Yeah, sense that. As is, or left hand finds right leg, big inhale reach, right arm up, and back. Breathe three. Two.

And then inhale center line. And with your exhale, release hands to the earth, step back straight into your down dog, pause. Take a big inhale through the nose. Open the mouth, exhale. Keep cleansing and clearing.

Take another moment here, sensing center. Sensing intention. And then soft bend in the knees, bottom of your exhale, hopper step, find the front of the mat, inhaling halfway, Exaling bow, fold, let something go. And then nice and easy, soft bend in knees, head heavy with your inhale roll. All the way to stand, head is the very last thing to arrive. And when you do, melt the shoulders back and down, shake it out a little bit, heel toe feet together, hands to prayer heart center.

Samasthiti. Give your body a breath or two here, let everything settle, kind of collecting your awareness. And then as you're ready, deep bend in the knees, inhale sweep arms out and up, utkatasana. Take a breath, feel your strength, feel your foundation. Big inhale, And then with the exhale, draw hands to prayer at the heart center with your inhale lengthen a little and with your exhale, here's that twist.

Left elbow outside of the right knee, spiral the spine gently lift the gaze. As is, or maybe open the arms, maybe even the arm balance, give yourself a couple more breaths. Play with it. Okay. Then we stay in the twist. Just turn the gaze down to the earth.

Keep anchoring through that right foot. Feel strength of center drawing in and up, inhale pick up the left foot, And with your exhale slowly step it back, twisting side angle, the back knee can be up or down. The hands can stay in prayer or the left hand can take outside right foot, right arm up and over, or maybe half or full bind. Breathe into it. Bring it all out for three.

Two, we're going to meet in a high lunge. So unravel and inhale. Come back to that center line. Exale just stabilize here. Take a big inhale, lift the heart.

And then with your exhale, open it, warrior two, virabhadrasana, be grounding down, steady gaze. Nice. Give it a couple more breaths. Big inhale. And then with your exhale, simply release hands to the earth spin the back heel up, release the back knee down.

We're gonna walk both hands inside of that front foot for lizard. You're welcome to stay on the hands. You can release down onto the forearms. Block or no block. And then maybe right hand reaches back for the left foot adding the bind.

Breathe into it. Just kind of sensing where any stickiness or tension is in your body. Send your breath and your awareness there. Send a lot of compassion there. One more breath.

Good. And if you have the bind gently let that back foot go. In the hell, walk the upper body back in and up. Exale hands either side of front foot, tuck back toes, lift back knee, inhale, sweep, right leg goes back to the sky. With your exhale, open the hip and the knee and give yourself a few breaths here.

You might hold steady. You might circle it out, flip it open, see what feels best. As you're ready, simply return to your down dog, steady the breath, steady the awareness. Bottom of your exhale, soft bend in the knees, hopper step front of your mat, inhaling halfway exhaling to bow and forward. Feed together. Deep end in the knees. Inhale, exhale sit a little deeper.

Feel that foundational strength. Big inhale lift the heart. Exale, hands to prayer, heart center, inhale lengthen a little make space, exhale twist left, elbow outside of knee spiral the spine. And again, as is, or maybe the arms open, maybe even the arm balance, couple of breaths. Yeah.

Okay. Then if you're playing with it, just draw it back to hands in prayer, stay in the twist, turn your gaze down to the earth, root that left foot, engage deep belly and help pick up right foot, and exhale step it all the way back. Twisting side and go, parivrtta Parjva Konasana. As is, or arms open, right hand grounding outside of front foot, left arm up and over. Or maybe half or full bind. Finding your expression of the pose, no better or worse.

Breathing three. Okay. We're going to meet in high lunge, unravel from the twist, take a big inhale, reach it up, and exhale, just ground. Good. Big inhale. Exale go wide open warrior two, second side, saddle here. Study the gaze.

Study the awareness. Be right here. And stay for your inhale. And with the exhale, release hands to the earth, lift back heel, lower back knee, and then let's walk it into lizard. Left knee hugging in or opening out Stay on the hands or release to forearms on the earth or up on a block.

And then only if you feel for it, left hand back for the right foot adding the bind. Finding your sweet spot, and again, sending breath into it. Study for three. One more breath. If you have that bind gently release, and then with your inhale, walk the upper body back in and up, exhale hands either side of front foot.

Talk the back toes, lift back knee, inhale reach left leg to sky. Xhale, open the hip and the knee, and again, whatever you feel for, flip it open, shake it out, circle it a little, Couple more breaths. Finding your down dog as you're ready. And with the inhale, roll it forward, plank pose. With your exhale, Chaturanga, inhale, lift through the heart.

Exhale downward facing dog. Take a big inhale here. And with your exhale, release, knees to the earth, hips to the heels, child's pose, lay it all down, knees together wide, arms out, or back, just release with some really deep twisting, deep movement, give the body a moment just to settle a few breaths here. When you're ready to move, slow rise on the inhale to hands and knees. Talk the toes, exhale, press up and back, down dog just one breath.

And at the bottom of your exhale, hop or step through to sit and simply roll all the way down onto your back. As you land gently, draw the legs in towards the test and just rock yourself a little side to side, feel the earth beneath you. Nice. And then grounding through the feet. Resting the arms alongside the body.

Take a breath here, feel the earth rising up to meet you. And then let's play a little bit with a really fluid rolling backbend. You'll ground through the feet, scoop the tailbone and with your inhale, lift the hips and lift the arms up and over alongside the ears. And just pause here, sensing that. Leg strong, front body opening, breath into the heart, give it a big inhale.

And then exhale roll down the spine and let the arms return alongside the body. Nice inhale again, lift the hips, lift the arms up and over. Exhale, roll it back down, feel the fluidity of your central channel. Again, inhale to rise. Access to meltdown.

Once again, inhale rise. XL to release. Okay. Take a breath here and just sense yourself Many, many options. You can stay without rolling backbend.

You can lift the hips and slide a block under sacrum, make it a really restorative bridge. Or if you feel for full Urvet on your now you plant your hands under your shoulders. Press hands and feet into earth and when you're ready, inhale rise for we all. Mhmm. Full five breaths here. Breathe right into heart center.

Three, two. Stay for your inhale. And when you're ready, exhale, release all the way down to the earth. Take the soles of the feet together, let the knees fall open, one hand to heart, one hand to belly, supta baddha konasana. And as you slow it down here, feel the rise and fall of your breath under your hands, your life force flowing through your body.

Feel the energy you've generated through your practice. Moving through your whole system. A couple more breaths. Honoring the space for integration, gently draw the knees together and hug the legs in towards the chest. Rock a little here.

And then we'll twist to the left, legs as is, or you could wrap either leg on top, your favorite twist. Right arm goes right. And then follow right fingertips with a soft gaze so the neck completes the twist of the spine and breathe down the spine. Into lower back and sacrum, ringing it all out. Anything at all, you want to cleanse or clear.

Imagine it, dissolving and releasing. One more breath. Let your inhale, draw you back to center. You might move the hips to the left a little bit, and then just ease, legs to right, left arm to left. Bring it out.

Mphasizing the exhales on your twist, emphasizing the releasing, letting go energy. And then with the next inhale, drop back to center. And with your exhale, once again, hug knees into chest, wrap arms around legs rock a little, and happy baby. Take ankles or feet. And you can rock here or just hold steady.

You can play with lengthening one leg and then the other. Whatever helps to release Whatever your body feels for before your final rest. Mhmm. Take a big inhale. And with the exhale, just really, so that the legs stand and roll open, let the arms rest alongside the body, wiggle around a little, get super comfortable. And let the whole body dissolve into the earth.

Take a big inhale through your nose. Open the mouth, exhale, and let it go. Just rest. Gently begin to deepen your breath and bring a little movement into the hands and the feet. Big inhale reach the arms up and over.

And with your exhale, bending the knees, you can roll to either side, maybe even pause there if you'd like. Take your time, make your way up into a comfortable seat as you're ready. And then just rest the hands, soften the gaze, or close the eyes. Take a moment here, landing back in your center, sensing yourself at the end of your practice. Being with your breath.

And then, straw hands to prayer at heart center, closing with the sound of ohm, exhale to empty all the breath out. Through the nose a big inhale. Gently inhale and a soft bow forward with your exhale, namaste. Thank you. Thank you. Thank you.

Maybe you drink a lot of water or warm sweet tea to help things keep clearing and cleansing. Beautiful work, namaste.