Let It Go Flow

Welcome. Thank you for joining me for this let it go flow. We'll start seated. Take your time to find a comfortable seated position. And then just take a moment to land, to arrive. To show up on your mat, acknowledge yourself for making the effort to land here.

If it feels safe, take a moment to close your eyes, let your gaze turn inward. And we'll work with the mantra today. I release what is no longer serving me. Breathing in, I welcome peace. Breathing out.

I let go with grace. I release what is no longer serving me, breathing in, I welcome peace, breathing out, I let go with grace. Allowing a very big full breath in, and a long breath out really focusing on extending that hail in this practice today. Con gently blink the eyes open. We'll move into some soofy rolls.

So starting to move around in either direction, clockwise, counterclockwise. And right away, just feeling into your hips, your lower back, the inhale brings us forward. The exhale brings us back. You can reach the chest as you come forward and kind of round the spine as you come back. Maybe taking these circles in the other direction moving at the rhythm of your breath lingering anywhere it feels good to linger to get into a place a little bit more and maybe swaying a little side to side, letting the head neck and shoulders release into this as well.

And then allow the circles to become a little bit smaller as you center your weight. Back to your midline and as you get there, change the crossing of the leg. So take the opposite shin in front and take a moment again to ground and seated. On an inhale sweep your arms all the way up. Take a big full breath in.

We'll take a twist to the right, so let your left hand find your right knee. Let your right fingertips fall behind you. And then as you inhale, root down through your sitting bones, lengthen up through the spine, through the crown of your head. Maybe take the gaze over that right shoulder. Beautiful. And then sweep your right arm up and behind you. Cross it over your left and take eagle arms. So we have the arms crossed.

We'll draw the elbows up and away, allowing a big full breath in, as you exhale round your spine, almost into cat pose as you draw the elbows in, tuck your chin, and then let that feel really nice in the back body. Good. And then come back up through center. We'll release the arms as you inhale sweep the arms all the way back up, maybe gaze up, and then take your twist to the other side. So right hand to left knee, left fingertips fall behind. Root down as you inhale lengthen your spine, ease into the twist a little more as you exhale. Beautiful, and then sweep that left arm up, cross it on top of the right, eagle arms draw the elbows away.

Allow a big breath in here as you exhale elbows in, round your spine, tuck your chin. Let it feel good. You might even sway a little side to side opening through the back body. Beautiful. And then come on up out of there and we'll come to a tabletop position. So take your time as you come to tabletop, let your shoulders, come right over the wrists, hips over knees. And then right away, let's stretch the left leg back, tuck your toes and start to shift your weight forward and back a few times. So as you come forward, the shoulders will come over the wrists.

We're stretching through the wrists. As you come back, stretching into that calf. Beautiful. And then center your weight shoulders right over your wrist, spin to your left heel for Arda Vashistasana. Bring the weight into your right hand. And sweep your left arm up. So, we're in side arm balance.

Find that opening across the chest. Maybe take your left arm up and over your left ear. So, there's this line of energy from your left fingertips all the way back to that left heel. And then keeping that solid base, press off the right hand, come up to stand and we'll come into gate pose. So let your left hand Find the outside of your left leg and reach your right arm up and over your right ear. Find that nice stretch through the right side body as you do that. Good big breath in.

And then exhale circle it down to the ground. Let your left knee come down. We're going to take this left arm and thread it under the right. Come onto the left shoulder, the left side of your face. Let your hips stay level.

Maybe walk your right hand forward, or you could take that right arm up and behind your back for a half wrap. And as much as you can, allow the weight to yield to the support of the earth. Really stretching into that left shoulder. Let the left side of the face relax down. Nice and then coming on out of there, press through the right hand.

Come back to tabletop position. We'll take one cat cow just to release as you inhale arching through the back, lift the heart in the gaze, exhale navel to spine rounding into cat pose, tuck the chin, the tailbone. And then find that place between cat and cow neutral spine. Reach your right leg back this time. Tuck your toes.

Start to shift the weight forward and back. Forward and back stretching into the wrists and the calf. Shoulders over wrist, center your weight. Artivashistasana spin to the right heel this time. You're welcome to kickstand that left shin back a little. Bring the weight into your left hand.

Sweep the right arm up and then maybe take that right arm up and over your right ear. So there's this nice side body stretch line of energy from right fingertips to right heel, and then we'll press off that left hand to stand up on that left knee and then let your right hand come to the outside of the right leg. Sweep the left arm up and over your left ear. Again, it's that nice side body stretch up and out of the left side this time. Good. And then circle back down to the earth. We'll bring the right knee down.

Thread your right arm under your left arm, come on to the right shoulder, the right side of your face, find that shoulder thread, maybe walk your left hand in front of you or you could take it behind your back, finding a half wrap. Try to let your hips stay level. Then breathe into that right shoulder allowing a very big full breath in exhale to let something go extending that exhale. We'll press back to tabletop, hands and knees, shoulders over wrists, walk your hand just slightly in front of your shoulders, and then tuck your toes and lift the hips up and back downward facing dog. As you come into this first down dog, start to pedal it out, move around in a way that it feels good to move as you start to feel into your back body, maybe sway your hips side to side.

You might shake out your head. Yes and no. Just kind of noticing where you might be holding some habitual tension in the body and releasing that, inviting that to soften just a bit. Good. From down dog, sweep your right leg all the way up and back. Put a bend in the right knee to open up through that right hip. Find any movement. Maybe roll out your ankle, your foot a few times, feel that opening through the right side.

Good. And then straighten your right leg gaze forward, draw your knee to your nose and take a big step through between your hands. Come to runner's lunge, come up onto your fingertips, really activate through that back leg. Plant your left hand right under your left shoulder. You're welcome to slide a block under that left hand. We'll come into a twist, sweep your right arm up, open the chest to the right.

Stay really active in that back leg. Feel that opening across the chest. Allow a big breath in. And then lower the right hand and lower your back knee down to the ground setting up for low lunge on Janiasana, inhale sweep your arms forward and up and take a moment to land in your low lunge. Let's put a bend in the elbows to cactus your arms.

Feel that opening across the chest. You might even gaze up a little bit. On an inhale, sweep your arms all the way back up, maybe press your palms together. Exhale release your hands on either side of your front foot. And take a hamstring stretch, Arda Hanamasana, shift the weight back straighten through your right leg, lift the toes up off the earth.

You could stay right here or take both hands on the outside of your right leg, for an it band stretch. So as you reach your left hand a little bit forward, you might feel that nice opening through the outside of that left leg line. Keep drawing the right hip back. Good. And then come back through center. We'll re bend through the right knee.

Plant your palms and step back. Downward facing dog. You're welcome to stay right here. Or inhale to plank pose, top of a push up will take a very slow lower all the way to the belly, hug your elbows in. As you get down, take your hands on either side of your mat, tent your fingertips.

On an inhale, we'll come into this wide-arm cobra. So peel the chest up off the earth. Engage through the legs as you lift the heart. Big full breath in and exhale to release. Bring your hands next to your side ribs.

Tuck your toes, firm the thighs up off the earth, come back up into plank pose, inhale downward facing dog, exhale. Let's allow a very big full breath in and a long release on the exhale, float your left leg up and back. Take a moment to bend through the left knee, open up through that side. Maybe match seeing any movement that you did on the first side, noticing how this side feels. And then straighten through the left, gaze forward, knee to nose, take a big step through.

Between your hands setting up for runner's lunge, come onto your fingertips, really activate through that back leg, plant your right hand, and this time we'll sweep the left arm up twisting from the naval up lunge twist, lean back a little, keep hugging your left hip in this time. Allow a big breath in. XL lower the left hand and lower your right knee down to the ground for low lunge. Find your solid base and then sweep your arms forward and up. Allow a big breath in.

On an exhale cactus your arms feel that opening across the chest, the heart space. Inhale sweep the arms back up, maybe press the palms together as you gaze up, exhale release your hands on either side of your front foot and shift back for half split, Artahanamasana. And again, you can stay centered in this stretch, find length in the spine, or take both hands to the outside of your left leg. You might reach that right hand forward a little more and really feel or I really feel that stretch on the outer leg line this time of the left side, the IT band. Beautiful, and then come back through center, rule re bend through the left knee, plant the palms.

Step your left foot back to meet the right downward facing dog. Stay here or inhale plank. Exhale lower all the way down. Take your hands on either side of your yoga mat tent your fingertips, let your elbows point up to the sky. Inhale, peel the chest up, find that cobra, and exhale soften and release.

Bring the hands next to the side ribs. Tuck your toes from the thighs, inhale plank, exhale downward facing dog, allow a big breath in, and a long full breath out. Good. And then slowly walk your feet all the way up to the front of your yoga mat, take a nice soft fold at the front of your mat, soften your knees, let everything melt down here. Maybe shake your head. Yes. And no a few times, releasing what you might be holding in the head, neck, and shoulders.

And then plant your right hand right under your nose. You can slide a block under that hand as well. To bring the floor up to meet you a little bit, if that works best for you. Put a big bend in your right knee straighten your left leg, start to reach your left arm open to the left. So again, we're targeting that outer leg line feeling into the left IT band, maybe gaze up, and then switch sides.

So soften both knees, plant your left hand right under your nose, Put a big bend in your left knee straighten your right leg and sweep your right arm up, opening up to the right, maybe gaze up, big breath in, release soften your knees, roll up Nice and slow. One vertebrae at a time. Take a moment. Up at the top to land. Feel your feet grounded on the earth.

We'll take one surya namaskar a here as you're ready, bring hands together in front of your heart on an in house, sweep the arms out and up. Big breath in. Exhale forward fold, soft knees, long spine. Inhale to lift halfway, lengthen. Plant your palm step or lightly float back Chaturanga.

Inhale cobra or upward facing dog. And exhale, roll over your toes, downward facing dog. Let's allow a few cleansing breaths together really focusing on that letting go of the exhale. Allow a big breath in through your nose. Maybe even stick out your tongue lion's breath.

Getting again inhale through your nose. Exhale let out a siren sound. And one more. Inhale, breathing in peace. Letting go with grace, exhale.

Beautiful. Reach your right leg up and back. Inhale. Take a big step through, come back to runner's lunge, come on to your fingertips. Stay on the ball of your back foot. Allow a very big full breath in as you reach the heart forward.

And as you exhale, just start to straighten both legs. So you're pressing back actively through the left heel, straightening the right leg any amount, let the torso drape down. It's kind of this wider leg pyramid pose, and we'll move between those two shapes a couple of times. So inhale, Rebend to runner's lunge, lift the heart in the gaze, exhale fold over your front leg, press back actively through your left heel. One more inhale, rebend, lift the heart in the gaze. And exhale straighten both legs.

Let the torso drape down. Beautiful. Now, step this into pyramid pose. I'm going to step the left foot in into the left a little so that both feet are on the ground. You might widen the stance just a bit.

And then as you're in pyramid, so you can draw that right hip back. Let the left hip roll forward. Try to let the hips be level. And this is where I really like to have a block or two under my hands. We're going to set up for revolve triangle.

I'm taking a block on the inside of my right foot. I'm placing my left hand on top of the block. I have it on the lowest height. You're welcome to take it any height. And then before I move into that revolved shape, I want to find my feet firmly planted.

I want to find length in my spine, so I'm coming halfway up. I'm taking my right thumb into my right hip crease and encouraging the right hip to draw back with that length in the spine, then I'll start to peel my chest open to the right side of the mat. Now, you could keep your hand on your sacrum and check out your hips here for that levelness, or maybe you reach your right arm up. Stay really active as you press through that left heel. Find that IT band. There it is again, allowing a very big breath in.

Now, welcome to stay here or maybe you're taking this into revolved half moon. I'm going to take my block with me for the ride. It's going to land right under the left shoulder, float the left leg up. And again, the hips stay level twisting from the upper body, from the naval up, My hand is on my sacrum or maybe reach that right arm up. Keep really activating through that left heel.

Oh, wee. Allow a big breath in. And then fold over your front leg for standing split. Both hands down. Float your left leg up any amount. Let the torso drape down.

From here allow a big breath in and then bend both knees, tap your left knee to the back of your right calf and hover in the little squat here. And do that two more times as you inhale sweep the left leg up. Xhale, bend both knees, tap your left knee to the back of the right calf. And then one more inhale standing split. And exhale, bend both knees this time.

Ben so much that you make your way to seated. And it can be a little bit of an awkward transition, but let your sitting bones find the ground. You're welcome to straighten your left leg long, stepping that right foot across the left thigh and onto the earth, sitting up nice and tall, setting up for a seated spinal twist. Bringing the right fingertips behind you, lengthen through your spine, sweep your left arm up. And then you're welcome to hug that right knee in or you could hook the left elbow to the outside of the right thigh and really using that kickstand of the fingertips on that right hand to lengthen, to breathe in, and exhale ease into the twist.

A little bit more. Beautiful. To counter balance gaze forward and then release your hands on either side of your left hip, soften your elbows, tuck your chin and let everything just melt down. That should feel really nice and does for me. And and then come up through center, take both feet out in front of you. We'll cross at the ankles, reach your hands forward, and then however you wanna get back to down dog. I'm gonna hop it back through Chaturanga. And how cobra or up dog, maybe you're just stepping right back into down dog and then clearing that side, big full breath in.

Long breath out. Let something go. I release what is no longer serving me. Breathe in. Breathe out left side as you're ready, inhale, float the left leg up, exhale, step all the way through setting up for runner's lunge. Come on to your fingertips, find length in your spine, run the ball of the back foot, big breath in.

And then exhale, start to straighten your left leg any amount, press back actively through your right heel. Let your torso drape down over your front leg. And then moving with the breath, allow the breath to guide your movement as you inhale, re bend into your lunge, exhale fold over that front leg. One more inhale re bend. It's kind of flossing through the legs here.

XL fold over that front leg. Now, this time we're going to step the right foot in into the right a bit to find pyramid pose. Find maybe a little more space between the feet so they are on train tracks, not a tight rope. And then let everything melt down. So, we're drawing the left hip back, the right hip roll forward. Do you mind have blocks under your hands? And you might stay right here and enjoy all the sensation that's happening, the back of the legs, feeling it quite a bit in that outer left leg line.

If you'd like to explore the revolved shapes, maybe grab a block. I'm taking mine to the lowest height on the inside of the front foot, planting right hand right under my right shoulder on the inside. Bringing left thumb to left hip crease encouraging the left hip back as I lengthen through the spine, really activate back through the right heel. You could stay here or start to peel the chest open to the left. Maybe hand comes to sacrum or maybe you start to reach your left arm up for revolve triangle and find your breath more than anything.

Make sure you're breathing, especially in these shapes that challenge you, letting the breath be the guide. And you could stay there or revolve half moon, maybe bringing the block with you for the ride, float the right leg up, try to keep the hips level here as well. Sometimes they do funky things back there at least in my in my situation. So I'm gonna bring my left hand to the sacrum, then peel the chest open, maybe add the left arm. Brief, embrace the wobble.

Good. And then as you release into standing split, finding that neutralization, reach your right leg up, let everything melt down. Allow a big breath in, and then tap your right knee to the back of your left calf, bend both knees, come to a hover. Inhale sweep the right leg up. XL bend both knees and hover. Inhale up.

XL this time, bend both knees and set it up for that seated spinal twist So, letting the sitting bones, find the earth, wiggle in, adjust however you need to, stepping that left foot across the right thigh, sit up nice and tall, left fingertips, come behind as you inhale sweep the right arm up, and then you could hug the left knee or hook your right elbow to the outside of the left. Anch her in on an inhale, find some lengths. As you exhale, ease into the twist a little more. Big full breath in. These twists so good for releasing detoxifying and letting go. Good to come out of here gaze forward.

Then release your twist. Bring the hands to the outside of the right hip. Tuck your chin. The head hang heavy. Beautiful. And then as you come back through center, step both feet in front of you.

Setting up for navasana boat pose. You could take the hands to the back of the knees or maybe reach your arms forward, lift the sternum, find length in your spine. You could stay right here. Otherwise, if you're coming for the ride, big breath in, exhale lower halfway and hover. Inhale, come on back up to boat. Bring the soles of the feet back to the ground, bend your knees, bring your hands behind you.

Reverse table top, lift your hips. Allow a big breath in. And then release the head back, tongue out lion's breath. Let something go. Good. And then let your hips come down.

We're going to repeat that just a couple of times. So coming back to boat, Navasana. Find that lengthen your spine, big breath in, exhale come halfway down and hover. Inhale come back up, feet to the ground, reverse tabletop, hands behind, lift the hips. Inhale, tongue out, exhale.

Good last one, let your hips lower, boat pose, navasana to hover, big breath in, exhale lower halfway. Inhale up feet to the ground or you could stretch the legs out long in front of you. Same action with the arms, bring the hands behind you, lift your hips, lift the heart. Point your toes down toward the earth. Big full breath in.

And exhale. Let it go. Lower your hips down. Bend your knees and then go ahead and roll onto your back. We'll meet there, hug your knees in. Rock a little side to side and release and let that go. Let's take one last twist here.

So with the knees hugging in, Stroup both knees and stack them over to the right. Can tee your arms on either side or cactus your arms, maybe take your gaze over the left shoulder or any twist you might pick your favorite twist here. That quality of release of letting go of ringing it out. Beautiful and coming back. Through center.

I'm going to drop both knees to the left, stacking the knees, taking my left hand on top of the right thigh, maybe gazing over the right shoulder, you could tee or cactus your arms, or you're taking your favorite twist to release, ring it out like a sponge. Come back to center, hugging these in, draw your nose up to your knees hugging everything into a tight little ball. Big breath in. Hold your breath up at the top. And then really release on your exhale. Let everything go for Shavasana.

Taking a few moments here to allow that integration of your practice, body mind, spirit, to let go, to let be. Just rest. Let's allow a very big full breath in for the count of three. And then extend the length of the exhale to four or five, maybe let it out the mouth. In hell for one, two, three, exhale one, two, three, four, five.

You're welcome to stay with that breathing pattern. As long as you'd like otherwise, we'll gently make our way back up to seated where we began just taking a moment to call in that mantra again, anything at all that you'd like to release. To leave right here on your mat, creating a little space for your day. Thank you so much for sharing this practice. You have a beautiful day, namaste.