Recipe for Ability

Welcome to recipe for ability. Let's go ahead and get started on all fours on our mat. So come onto your hands and your knees. We're gonna move right away into pigeon. We're gonna start on the left side.

So you're gonna start to slide your left knee forward behind and outside of your left wrist, slide down onto the top of the right leg, top of the right foot, and just take a moment here to feel out the hip joint, Wiggling a little bit side to side. Come on down into your forearms. Just for a few breaths. Close your eyes. And just take a moment to connect to the breath.

Just allowing the breath to move through the body to move through the depths of the hip joint. Notice how your body is feeling, see if we can begin to invite a sense of grace a sense of ease through the shoulders, through the jaw, through all the muscles of the face. Start to deepen your breath. Breathing into the belly, see if we can feel the belly expanding. And as we exhale, perhaps feeling yourself releasing into the shape just a little bit more.

Then you're gonna stay in the shape. We're gonna come up onto our hands. Maybe tensing your fingertips here. Lift up through your chest. Your gaze is slightly forward.

And we're going to sort of imagine here that we are on a clock. And I want you to start to walk your hands out towards 02:00. So you're going to go over to the right. Really reaching out through the right fingertips, keep the chest lifted. Take a nice big breath in. Big breath out.

Go ahead and walk the hands back to center, and now we'll go towards 10:00. So reaching out even more through those left fingertips, push down into the left shin, and feel yourself lift up and out of the depths of the hip joint. And then go ahead and come back to center, stay lifted, inhale arch your back, lift your chest, lift your gaze, Actale tuck your tail, curl and round into yourself. So a little cat cow pigeon, inhaling arching and opening, exhale rounding. One last time, inhale, and exhale.

Go ahead and bring your hands back. Slide your left knee, left shin back, finding all fours, circle the hips, couple times one way. Couple times the other way. And then we'll switch sides. So you'll take your right knee right shin forward behind outside of that right wrist.

Slide on down to the top of the back leg, top of the back foot, keep the chest lifted, shoulders down and away from the ears, and then go ahead and come down any amount, perhaps just on the forearm so we don't sink too deep into the shape. And just notice how this side feels. Come back to your breath. Move the breath into the belly, deep into the hip joint. Relax the jaw, relax the face.

Notice if your hands are squeezing or gripping, see if we can soften the hands. Couple more breaths. And then go ahead and press back up into your hands. Hands are wide. Perhaps again, tenting your fingertips.

Lift your chest. We're gonna take our walk over towards 10:00. So really, again, reaching out through the left fingertips, push down into the right shin so we lift up and out of the pelvis. Go ahead and walk back through center. Let's go back towards 02:00.

Reaching out through the right fingertips, keep the chest lifted two more breaths. And then go ahead and come back to center. Inhale arch the back, lift the chest, exhale tuck the tail, curl and round. Two more times. Inhale arch.

Exhale round. Last time inhale arch and exhale round. Walk your hands back. Slide your right knee, right shin back, finding all fours. Go ahead and circle the hips a couple of times.

One way. Couple of times the other way. And then we'll tuck our toes, lift our knees, send our hips up and back for downward facing dog. Let's go ahead and pedal out through your feet. Shake your head. Yes.

Shake your head. No. Blow through your lips, release the jaw. And then from here, go ahead and roll forward into a high plank. Exhale fold yourself back into your dog. Inhale forward into your plank.

Xhale back to your dog. And this time, we'll come into the plank. With control, come all the way down to the belly. Open your arms up nice and wide, tense your left fingertips. And just for a moment, roll over onto the outer right hip stacking your legs.

Just opening up this right shoulder. If you would like, you could bring your left foot behind you. And then go ahead and come back into the belly. Tenth the right fingertips. Roll onto the outer left hip stacking the legs.

Perhaps bringing the right foot behind you. Come back into the belly. Press yourself back into a child's pose. Just for a breath. And then we'll come up and back downward facing dog.

Big full breath in. Big exhale. Look forward between your hands, lunge your right foot forward between your hands, lower your back knee to the earth, and reach your arms up high on Janiasana. So guiding your right hip back in space, your left hip forward, we're gonna take our left arm under the right, finding eagle arms. So you're gonna connect the palms or grab your thumbs, start to reach the elbows out in front of you.

And then reach the elbows up. Up, up. And as the elbows reach up, start to lean back into that backbend. Two more breaths. And then release, release the hands down, straighten your front leg, half runner split, Artahanamanasana, guiding your right hip back, your heart forward, shake your head, no, shake your head. Yes.

And then re bend your right knee, let's step forward and fold. Hands to your shins, half lift inhale, exhale fold. Inhale reach up, exhale palms to the heart. Inhale rise, exhale fold, Step your right leg back, step your left leg back downward facing dog. Big breath in.

Big exhale. Look forward between your hands, lunge the left foot forward, lower the back knee, reach the arms up on Janiasana. This time, we'll take our right arm under the left, eagle arms, connect the palms, or grab your thumbs, left hip comes back, right hip moves forward, reach the elbows forward, reach the elbows up, up, up, up. Vision keeps going up. We lean back into that backbend.

Two more breaths. Bring your hands down straighten the front leg. Half runner split. So just extending that left leg flex the foot, heart reaches forward, tails reaching back, big breath in, exhale, re bend your left knee, step forward to the top of the mat and fold. Half lift, inhale, exhale fold, inhale to rise.

Palms to the heart, exhale. Inhale reach up. EX, he'll come down. Step back to downward facing dog. Big full breath in.

Big full breath out. Lunch your right foot forward between your hands. Seal your back heel down about 45 degrees, coming up into warrior one. So right hips hugging back, left hips hugging forward, right knee tracks right on top of the ankle. Take your right arm under your left arm for eagle arms, wrapping once maybe twice.

Palms connect or grab your thumb. Reach the elbows forward. Reach the elbows up. Inhale. Keep the eagle arms as you exhale into devotional.

So bringing the elbows inside of the right thigh, squeeze the right thigh into the back of the right arm. Drop your chin into your chest. Feel your stability support you here a couple more breaths. And then start to look out in front of you. You're gonna spin up onto the ball of your back foot Start by reaching your elbows far out in front of you. Shift the weight forward into the right leg. Left leg lifts.

Eagle bound, warrior three. Push back through the left heel. Reach forward through the elbows. Let it be wobbly. Couple more breaths. From here, wide legged forward fold to the left, release the eagle arms.

Just bend your knees, sway it outside to side. Let's come back towards the top of the mat. Left foot steps forward, fold. Half lift lengthen, fold to exhale, inhale rise, palms to the heart, we exhale. Sit back into a chair pose, So moving your knees forward, your thighs, your butt back, take your right arm under your left arm, finding the eagle arms, reach the elbows forward, reach the elbows up.

So lift the chest. Up and away from the pelvis, sit the hips back, lift up a little bit more, big breath in, exhale release forward fold. Step back downward facing dog. Big breath in. And a big breath out.

One more time. Inhale. And exhale. Lund your left foot forward between your hands. Seal the back heel down 45 degrees, rise up warrior one, reaching the arms high to the sky. Left arm under the right, finding your eagle arms.

Leftion is reaching forward Reach the elbows forward, reach the elbows up, look up lean slightly back inhale, exhale devotional. Dive it down. So squeeze the left thigh into the back of the left arm. Find your breath. Stay connected to that back foot and then look out in front of you.

Reach the elbows forward. Shift the weight forward into the left leg. Lift the right leg up. Eagle bound warrior three. Push back to reach forward.

Reach forward to push back. Two more breaths. Wide legged forward fold to the right. Just bend your knees and sway it outside to side a couple of times. Come back to the top of the mat.

Right foot steps forward fold, half lifted inhale, exhale to fold, inhale to rise, palms to the heart exhale. Last chair pose, sit down and back, reach the arms up, left arm under the right, sit back, knees forward, thighs and butt back, reach the elbows up, Shiff the weight back into the heels, keep reaching the elbows up, big breath in, exhale forward fold. Step it back downward facing dog. Look forward between your hands, lunge your right foot forward, finding warrior one as you seal the back heel down, reach the arms up, right arm under the left, eagle arms, elbows reach forward and up, dive it down devotional. Look forward. Tip forward just for a moment.

Warrior three. From here, we're gonna open up warrior two. Peaceful warrior, flip your right palm up, reach up, reach back. Now press into the ball of your right foot, straighten your right leg, and then reach and lengthen forward, trikonasana triangle. Right hand, center block, left arm up to the sky, roll the right shoulder back, just lean back and feel that space.

Bring it up and back, reverse triangle. Warrior two. Now, just a moment of play. Take the right arm under the left arm for eagle arms. Look forward.

Playing with a variation of half moon. We're gonna keep the eagle arms. Walk your back foot forward. Shift into the right leg, lift the left leg up. So for a moment, just think warrior three, then you're gonna start to stack your hips, start to stack your shoulders.

Use the elbows to open up the chest. Woo hoo and then fold. Let it go. Halfly lengthen. Axale fold. Step back downward facing dog.

Let that go with a big inhale. Big lion's breath. One more time. Inhale. Lion's breath. Look forward between your hands, lunge your left foot forward, warrior one, reach the arms high.

Left arm under the right. Elbows reach forward and up. Dive it down devotional. Look forward. Tip it forward. Warrior three.

Bring it back. Warrior two nice and wide. Peaceful warrior, left palm flips up, reach it up, reach it back, straighten out your left leg, and then reach forward forward, trikonasana, left hand of the shin, right arm scoops up to the sky, roll the left shoulder back, lean it back, and just feel that space. And then bring it up and back, reverse triangle, warrior two, find your eagle arms, left arm under the right, keeping that nice bend to your left knee, walk your right foot forward just a bit. Look forward Tip the weight forward into the left leg for half moon with eagle arms.

So start to stack the hips, start to stack the shoulders, use your elbows as a lever, to start to open up the heart to the sky. Few more breaths. Forward fold. Let it go. Half lift inhale. X how fold.

Step it back down dock. Take a moment. Just pedal the feet. Shake the head. And then lower your knees. Nice and wide, big toes touch.

Hips to heels child's pose, bring your forehead down, and just sway your head softly side to side. Take a moment. Just let the right arm come under the left arm. Little child's pose with a twist. Bring the right arm forward. And let's switch left arm under the right. Turn the gaze to the right.

And go ahead and bring your left arm forward. Walk your hands back. Come to sit up on your shins. So knees, thighs, shins are together. Sit back on your heels.

Bring your hands onto your thighs. Lift the chest. Close the eyes. Take a moment to reconnect to the body, bow your head towards your heart, seal in your strength, your ability, your stability, and your vision with gratitude. Thank you so much for practicing with me today. Namaste.