Fluid Motion Flow

Welcome, everyone. So lovely to be together. Let's dive right in. Comfortable seat grounding through sits bones. Kind of saddling in resting the hands.

Upper down on the legs or palm and palm, base of lap. Spine, tall, shoulders soft. Awareness turning towards the flow of your breath. Gradually deepening and expanding the breath, And letting that rhythmic sound, draw your awareness into the body, into the moment. And in so doing, letting everything else fade as much as possible, giving yourself this time and space on your mat.

Hans come to prayer at heart center, exhale empty, all the breath out. Together through the nose, a big inhale. And then just another moment of stillness. If you feel for it setting an intention for your practice for this day, and distill that down grounded in the body and as you're ready float the eyes open. Let's take a big inhale and reach the arms out and up.

Interlace the fingers, exhale press palms to sky. Feel an uplift in your deep low belly, strong through center, let that travel all the way up front body and ease the arms back as you lift the heart, lift the gaze, opening a couple breaths here. And then just stay for a big inhale. And with your exhale, rock your body forward, let's rise to the hands and the knees. Grounding here, and then inhale to lift the tailbone, the heart, the gaze look up.

And with your exhale round the back, draw the belly to the spine, really release the weight of your head. Couple more, inhaling lift, the tailbone, the heart, the gaze, exhaling to round, empty it out, warming through the spine, warming through muscles of back. Again, inhaling. Look up. Exhaling round.

Yeah. From here, three, four, five more breaths for any movement that feels good. Stay with cat cow as is or maybe to spiral the spine circling the head and the hips, maybe circle through the whole torso, maybe even melt into child, sense your body. Take what you feel for. In this moment, no right or wrong, and no better or worse. Another breath or two.

Gradually as you're ready, returning to a neutral spine, take a big inhale, tuck the toes, and exhale. Let's press up and back, downward facing dog. Three, four, five breaths here puddling the feet, shifting hips side to side, warming through backs of legs and continuing to warm the whole body. And then just gradually, settle into stillness in your down dog. And on your next inhale, roll forward into plank pose. Pause just for a moment, brief alignment check, shoulders over wrists, energy out through the soles of the feet, through the heart, through the crown.

And then without moving hands or feet, stay for your inhale. And with your exhale, press back into down dog. Good. Let's roll between those two. Inhale, ripple forward, plank pose. Live from center exhale to float back. Again, inhale roll forward.

Exhale, float back. Yeah. This time, inhale roll it forward plank pose and with your exhale, lower the knees and then the hips, the belly, the chest, come all the way down. Inhale into cobra just as high as feels good for your back, strong, lifted center. And then with your exhale, go all the way back into down dog. Mhmm. Let's do that again. Inhale, roll forward into plank.

This time with your exhale, knees first, or chaturanga dandasana. Inhale to cobra or upward facing dog. And exhale up and back. Down dog. Your choice. Stay right here. Or one last flow.

Inhale forward to plank. Exale knees first or chaturanga, always up to you. Inhale cobra updog, exhale. Take it all the way back downward facing dog. Through the nose, big spacious inhale, and open the mouth exhale. With your next inhale simply walking the feet forward to the front of the mat, Easy fold when you arrive.

The feet are about hips distance, head heavy neck soft, holding opposite elbows and letting the upper body really sway side to side. Releasing, softening. Good, sway to center, hands full. Keep a little bit of a bend in the knees and then slowly with your inhale. Rolling all the way to stand.

And as you arrive, exhale, soften shoulders back and down, shake it out a little bit. Keep your feet about hips distance inhale to reach the arms out and up. Hold the right wrist with the left hand and go up and over to the left, anchoring through your right foot, breathing into right side body, soft gaze to earth, or up and under right arm, one more breath. With the next inhale, come to center, switch the wrists and go up and over on the exhale. Yeah. Opening waist, ribcage up through shoulder, one more breath.

And then inhale back to center. And with your exhale, let your arms just drop and shake them out a little bit, let it all go. Feed together, hands to prayer heart center, Take a big inhale here. Ground on your exhale. And then inhale reach the arms out and up.

And with your exhale bow out and down. Stay in the fold. Inhale just halfway. Exale just release strong center, come all the way back up, inhale rise, reach through fingertips, exhale hands to the heart. Again, like that. Inhale out and up. Exhale to bow out and down.

Inhale halfway. XL just fold. Inhale all the way up. Exhale hands to the heart. Once again like that, inhale reach.

Exhale fold, synchronizing breath and body inhale halfway. Exhale, full, strong center, inhale rise all the way up, and exhale hands to the heart. Good. Moving on. Inhale reach out, exhale to bow out and down. With your inhale halfway, grounding the hands, exhale simply step into plank pose, take a big inhale here, strong center, exhale, lower knees, or Chaturanga Danasana. Inhale to cobra updog.

Exhale, go all the way up and back downward facing dog. Holding steady here for three breaths. And at the bottom of your exhale, soft bend in the knees, hop or step, find the front of the mat. Inhale halfway. Exhale to bow and fold.

Inhale we rise all the way up. Reach it out. Exhale, hands to prayer heart center. Inhale again, reach out and up. Exhale to bow out and down.

Inhaling halfway ground the hands, hop or step back, exhale lower knees or chaturanga, inhale cobra updog. Exhale go up and back downward facing dog, long spine, again, steady breath here for three To bottom of the exhale, bend the knees, hopper step front of mat, inhale halfway. Exhale bow and fold. Inhale rise all the way up, reaching it up. Exhale hands home to the heart.

Once again, inhale rise. Exhale, bow and full. Inhale lengthen. Harper step it back. Exhale, lower as you choose.

Inhale to lift the heart. And exhale, go back, down dog, three breaths, dropping in. With the next inhale. Let's reach the right leg up and back. And with the exhale, open the hip and the knee, take one breath.

And then inhale reach it up. And with the exhale, draw your right knee to your left elbow and then kind of swim it over to the right elbow and inhale back to the sky. Two more like that fluid hips, exhale to the left, swim it right, inhale rise. Again, exhale, big circle under the body, inhale rise. And then with your exhale step, right foot outside of the right hand, ground the left hand, and inhale reach, right arm to sky, really spacious twist.

Extending out, opening up couple more breaths. And then just stay for a big inhale. And with your exhale release, right hand comes down inside of that front foot again, lower the back knee and melt into lizard. Hands or forearms on the earth are on a block. Find your sweet spot in the pose.

Only if you feel for it, right hand finds left foot for the bind. Just breathing here for three. Yeah. Two. If you have that bind gently, let it go. And then inhale, walk the upper body back in and up, exhale hands either side of that front foot, and then just ease hips back coming into Arda, Hanamasana.

With your inhale, send the heart out. And then with your exhale, just melt down into the fold. Opening right, calf muscles, hamstring muscles, all the way up into low back. Couple more breaths here. Inhale lengthen.

And then with your exhale ease forward, bending that front knee with your exhale, talk back toes, lift back knee. Play with this. You're just going to quarter turn to the left for Prasrida Pada Tanasana. Hands grounding under the shoulders feet parallel, inhale to lengthen halfway up. And then with your exhale melt into the fold, maybe tips of fingers line up with tips of toes, maybe not, release into it, saw through neck head, heavy breathe three.

Yeah. Grounding the hands, inhale just come halfway up, and then exhale turn toes out heels in start to bend the left knee for Skandas just go as far as that knee joint allows finding your edge, breathing into it, warming right, hamstring muscles, inner thigh muscles, another breath or two. Inhale, come to center, bending the right knee, exhale to the other side. Again, just as far as your body wants to go. Breathe here. Warming legs, warming foundation easing in.

Inhale. Let's draw it back to center. Exale feet to parallel, hands under the shoulders. Inhale just lengthen halfway, and then exhale quarter turn back to the front of the mat, hands either side of front foot. Inhale reach your right leg back to the sky, exhale open the hip and the knee. Inhale reach it up again, exhale release, stay in your down dog, or inhale roll forward, plank pose, exhale lower, inhale lift through the heart.

And exhale, go up and back, down dog. Take one breath. And then second side, here we go. Inhale left leg rising. Exhale, open the hip and the knee. Inhale to reach it up, exhale left knee to right elbow, swim it over to the left, inhale back up.

Exale again, big circle under the body fluid through that hip. Inhale up. Exale last one, circle it, inhale rise. And then with your exhale step left foot outside of the left hand, ground the right hand and inhale reach, left arm to sky, really spacious. Wide open twist, ring it out, open it up another full breath. And stay for a big inhale, exhale left hand inside of that front foot, release back knee down to the earth, and find your lizard, hands or forearms to the earth or a block.

Saddle down into it as is or left hand finds right foot. Adding the bind, breathing, three. Nice. Two. If you have the foot very gentle release, inhale, walk the upper body back in and up, then exhale hands either side of front foot, ease the hips back, lengthen that leg, Arta, Hamamasana, inhale shine out through the heart.

Exhale melt a little deeper into your fold. Give this a moment a few breaths. Nice, and then inhale halfway, exhale, ease hips forward bending that front knee, exhale tuck back toes, lift back knee, quarter turn to the right, Prasrida, Patatanasana facing the other way, inhale halfway, and then exhale, walk your arms out, melt the heart down towards the earth, kind of, hammocking the upper body. Yeah, breathe between the shoulder blades. So often into it.

One more breath. Yeah. Draw the hands back in, big inhale, lengthen, and then exhale, turn the fingers, walk the hands, the arms through the legs. Release into the fold here and breathe, soften through the neck and the jaw, soften the eyes and brow. With your next inhale, hands come back under the shoulders lengthen it, exhale, quarter turn back to the front of the mat, strong through center, inhale sweep left leg to sky, exhale, open that hip and the knee, inhale rise, exhale release into your down dog. Again, you're welcome to stay right here, or inhale forward into plank. Exhale, lower knees or chaturanga, inhale, lift through the heart, and exhale, go up and back, downward facing dog.

Take a breath. Come home to center again and again and again. One more breath. Okay. With the next inhale reach right leg to sky again, with the exhale open the hip, bending the knee. Inhale rise, exhale one circle under the body to the left swim it right, inhale, go back to the sky.

And then with the exhale, step right foot forward between the hens, spin back heel down to the earth, inhale, left arm opens you, finding your warrior two, virabhadrasana b. Grounding down into it, kind of melting from shoulders down through tailbone, lifting from belly up through heart, steady the gaze, and just breathing here, feel your strength. Couple more breaths. And then foundation stays strong, big inhale reverse your warrior, reach it back. Space is through a right side body.

Mhmm. Few breaths. Be with it. And then we keep everything as is just slowly with the inhale, lengthen the right leg, grounding that right foot into the earth, reaching away through right fingertips, breathe into it. Yeah. Then inhale, we float the torso up, hinge at the hips, exhale to reach out and then down trikonasana, triangle pose, that right hand wherever you want it, hand to earth, or block, or ankle, or shin, and then extend left arm up, feel that expanse in all directions, steady gaze and breath. Steady body and mind.

Yeah. Okay. Let's play with this a little bit. Inhale, left arm extends kind of a long left ear reaching forward. And then with the exhale, just let the arm fall to the earth, inhale reach it back and up, exhale forward and down again, inhale back and up. Exhale forward and down. At the bottom, let it sway back and forth, nice and loose, and then shifting directions, inhale forward and up, exhale back and down. Again, inhale rise.

Exhale back and down. This time, big inhale rise. And with your exhale, wrap that left arm behind the back, just play with a half bind. Roll the heart and the left shoulder open. Given another breath or two.

Yeah. And then inhale, left arm goes back to the sky, exhale just ground here, pressing through the feet, inhale, return to warrior to exhale, settle, steady the gaze, steady the breath. Mhmm. Big inhale just reverse. And then with your exhale hands to the earth, step back into plank pose and lower as you choose. Inhale lift the heart, exhale go up and back downward facing dog, pause here.

Just gathering your energy, home to your intention, a couple breaths. Second side, inhale reach left leg to the sky, exhale, open the hip, bending the knee. Inhale rise, exhale one circle under the body, go right, left, and inhale back to the sky. Exhale step, left foot forward, ground right heel, inhale reach, right arm opens, warrior two, exhale to settle in. Strong and steady.

Deep full breath. Sensing your strength. Yeah. Keep foundation strong. Inhaling to reverse, reach it back, spacious through side body. Just this. Breathe into it.

Nice ground through that left foot, inhale just lengthening the left leg, keep reaching, reaching, reaching through left fingertips. Breathe here. Yeah. Inhale, fluid the torso up, hinging at the hips, exhale to reach out and then down, triangle, second side, left hand wherever you want it. Reach right arm to sky. Again, feel that expanse, kind of shining out in all directions. And then breathing into this.

Okay. Let's stay for a big inhale and just reach the right arm up and over front of mat. And then exhale let it fall to the earth, inhale, go back and up, exhale forward and down again, inhale to rise, really fluid through that shoulder, exhale down at the bottom, let it sway back and forth, and then switching directions, inhale forward and up, exhale back and down. Again, inhale forward and up. Exhale back and down. Inhale forward and up. And then with the exhale, wrap and bind, go behind the back, maybe find hip crease or just lower back.

Roll heart open. Take a breath. Yeah. Then inhale, arm goes back to the sky, exhale to ground here, pressing through the feet, inhale return to your warrior to settle in on the exhale. Give it a moment. And then inhale reverse, floating it back, exhaling hands to the earth, step into your plank pose, lower as you choose, inhale lift the heart.

Exale up and back downward facing dog, take a big inhale through the nose, and open the mouth, exhale. Let it go. And then give yourself a few breaths here. Just a landing grounding, returning to center and intention. We're gonna link that all together building the pace and playing with it a little bit.

Here we go. Inhale reach, right leg to sky, exhale, open the hip, bending the knee. Inhale reach, and then exhale, draw that knee to left elbow, swim it over to the right. Inhale to rise again. Exhale, step it forward between the hands, ground that back heel, Inhale, left arm opens you, warrior two, exhale, settle, and ground. Inhale to reverse, reach it back.

Pause ground on your exhale. Inhale just lengthen the right leg, reach through fingertips, pause on the exhale. Inhale, we rise, lifting through the torso, exhale to extend out and then down returning to triangle pose, take a big inhale here, exhale, settle and ground. And then anywhere you wanna go with this, The half bind had neck release, maybe extend both arms working strength of core, maybe half bind and then rise into half moon. Five six seven breaths.

Take it anywhere the body wants to go. If you're traveling to half moon, the block can be super helpful. Take that with you. Mhmm, traditional pose or maybe left hand fines left foot for Chapasana variation. Play with it.

Few more breaths. If you have the bind and shapasana, gently let the foot go. If you're in half moon, exhale to float back into your warrior too. If you've taken any other variations of triangle, float off up and meet us here. Grounding for a moment, steady the gaze.

And then big inhale to reverse, reach it back. And with the exhale, release hands to the earth, step into plank and lower as you choose. Inhale, lift the heart. Exale, go up and back, downward facing dog. Take one breath.

Second side, inhale reach left leg up. Exale, open the hip and the knee, inhale rise. XL knee goes to right, elbows, swim it over to the left, inhale rise again. Exale step, left foot forward, grounding back heel. Inhale, open at warrior two, exhale to settle. Big inhale reverse, reach it back, exhale here.

Inhale to lengthen the left leg. Exhale to ground. Inhale, float the torso up, hinge at the hips, exhale extend, out and down, returning to triangle. Feel into it as is or any variation arms extend, half bind, head, neck release, half bind traveling into half moon, yours to play with, sense what feels best. Four, five, six more breaths, half moon as is or adding the vine, cha pasana, breathe into it.

Yeah. Another breath or two. If you're binding in half moon, gently let the foot go. And then with your exhale, float it all the way back returning to warrior two. And then again, if you're in any other variations, just meet us here grounding, steady gaze. Give it a breath.

Big inhale to reverse, reach it back with your exhale hands to the earth, step into plank and lower knees or chaturanga. Inhale cobra updog, exhale up and back downward facing dog. Beautiful work, really strong, pause here. Give it a few breaths. Yeah. Just grounding, centering.

Okay. Let's keep the feet where they are. And with your exhale, walk your hands to the back of your mat. And as you arrive, just an easy fold, kind of let it all go for a breath or two. And, pausingustas, and take the big toes, first two fingers and thumb, inhale to lengthen.

Exhale deepen into your fold. Tip a little weight forward into the front of the feet, soft through neck and jaw, breath into back body three. Mhmm. This is enough. Stay right there. Otherwise, inhale halfway, exhale, padahastasana, slide hands under feet, toes against wrist. Lengthening inhale deepening exhale.

For three, And using all that heat and energy you've generated through the flow to open back body. One more breath. Yeah. Keep the hands where they are. Inhale lengthen look forward. Exhale to release, shake out hands and wrists a little.

And then heel to the feet a little wider than hips distance, turn toes out heels in, and we're just gonna ease sit bones down to the earth. For Malasana yogi squat. You might rock a little, and it's spinning on balls of feet until you find your own equilibrium, and then just sinking down through the hips. Draw the hands to prayer at the heart center. Obos gently encourage opening of hips, thumbs at sternum encourage lift of heart center.

And steady the gaze or even close the eyes. A few breaths here right into the whole bowl of the pelvis. Yeah. And then, totally up to you. You can stay right where you are.

You might want to play with the arm balance or hands just released to the earth. Let the background. Let the head fall. It's really sweet stretch from the back of the skull all the way down to top of hips, couple more breaths, allowing that connective tissue. To open and release a little.

Yeah. Okay. If you've taken any other variation, let's meet here, hands on the earth, back rounding head falling. And then just keep this through the upper body and with your inhale lift, hips go to sky, and exhale heel to feet back to about hips distance. Release into the fold, take a breath.

Yeah. Inhale halfway look forward. XL walk the hands back to the front of the mat. Just return to down dog. Take one breath. Okay. And then deepening the hip opening with your inhale gently reach right leg to sky.

And with your sail, draw knees in through and down for pigeon paws. If you want any support under right hip glute area, take it. If you want any support under upper body, take it. And then just a big inhale lift up through your heart. And with your exhale, go out and down melting into the fold. At least five breaths here.

Just relax into it. One more, And then inhale to walk the upper body back in and up. And with your exhale swing that left leg around for Arda matsy andrasana seated twist, left foot steps outside of the right knee ground through your seat, inhale reach right arm up, and then exhale twisting, elbow outside of knee spiral the spine gaze back. Breathing here. Nice. Stay in your twist, inhale just look forward.

And then exhale a counter twist to the other side, tall or rounding your choice. One breath. Yeah. Inhale back to center unwind the legs plant the feet And let's take it up into navasana boat pose, strong through center, rise, keep holding to the support lower back, or reach arms out just for three, strong through center, two. Inhale reach arms up, exhale cross the ankles plant the hands step into downward facing dog one breath. Yeah. Inhale reach, left leg to sky, exhale through and down for pigeon, second side.

Ground it, support it as much as you'd like, then big inhale lengthen. And the exhale sail, melt out and down. Now, again, a full five breaths here. Let the body relax into it. Tiam warm bra.

Yeah. As you're ready slowly and he'll walk up her body back and then up. Keep the weight on that left leg, exhale swinging right leg around. Step the foot outside of the knee grounding into the earth, inhale reach, left arm, and exhale twist, hook elbow outside of knee spiral the spine. Couple more breaths, ring it out.

Stay in the twist in the hell to look forward. Exhale counter twist to the other side, tall or rounding one breath. Inhale back to center, exhale unwind the legs plant the feet and returning to Navas in a strong center, hold steady, breathing three. Two. Last vinyasa inhale arms up.

Exhale cross ankles plant hand step into plank, lower knees, or chaturanga, inhale, lift the heart, exhale, go back. Excellent. Take a big inhale. Exhale, hop or step through to sit, rolling all the way down onto your back. And as you land, draw your legs in towards your chest. Wrap the arms around the legs and rock a little side to side.

Yeah. Just feeling the earth. And then shifting to happy baby holding, feet or ankles, neutral or rocking here. If you have the space, the time, the desire, and you want anything else before your final rest, listen for that. And then a big inhale, exhale to release shavasana. Legs roll open.

Palms roll open. Body drops, down. Lat physical body Let mind and heart and subtle body, just drop and release gently through the nose inhale. Open the mouth exhale and rest here. And gently deepening the breath, bringing some movement into the hands and the feet.

And with a big inhale reach the arms up and over, extend through fingers and toes, waking it all up again. With your exhale bending the knees feet to the earth, you can roll to either side. You can pause there if you'd like. As you're ready, just finding a comfortable seat and letting the hands rest, softening the gaze or closing the eyes will take just a moment of stillness here. Sensing your body, sensing your breath. And then simply drawing hands to prayer at heart center.

We'll close with the sound of om and as we do, we offer up any benefits of this practice to all beings everywhere. Exhale empty it out through the nose together a big inhale. Gently inhaling, and a soft bow forward with your exhale, namaste. Thank you. Thank you. Thank you. Such a pleasure.

Be well. Namaste.