Make a Wish

Abundance and manifestation, we are overflowing with abundance. In yoga philosophy, we practice on the mat cultivating an energy within us. That is very real and very strong. We can direct that energy to achieving our individual goals, to the collective, as a dedication to the divine. And In neural manifestation, we know that the brain works in a similar way, that we are all moving towards something, whether we know what it is or not.

So when we set a goal or sincere intention, all of our subconscious and conscious effort and energy in life can flow in that direction. You'll bring your hands to your heart in prayer as you deepen your breath. Notice how you feel in this moment and notice the feeling of overflowing possibilities. We have the opportunity now and always to set an intention to make a wish to send a prayer to ourselves, to others, to the world at large. And in this moment, you're asked to set an intention for yourself.

Something you would like to manifest in your life. Knowing that you have everything that you need, and all that it takes, where do you envision yourself? What are you doing? Who are you with? What are you wearing?

What does it feel like? When you can get very specific, you can even pause here and write it down or journal it. When you have a very real felt sense, you'll take a deep breath in and bow into the heart. Release your hands. Lift your head. Let your eyes blink open and slowly start to come up onto your hands and your knees.

The wrist underneath the shoulders and the knees under the hips, you can take a moment to move intuitively. There might some spinal movement here, some cat cow as we've arrived, arisen out of our meditation. You can tap your feet out if you'd like. And when you're ready, you'll send your right foot back behind you. Maybe a little calf stretch will stop to send the right heel back for a moment.

Shift yourself forward, spin your back heel down to the earth. Allow your right arm to reach upwards towards the sky. So you arrive in supported side plank pose. If it's a little too tipsy here, you can step your right further forward, more like a tripod, a little more support here. And if you would like, you can take your right arm and stretch it up and overhead.

Have a really firm pressure point through the palm of your left hand, almost so much that you could lift the left knee off the ground. A few more breaths here. And slowly reach your right arm up to the sky as you breathe in and bring the right hand down, bring the right knee down to the ground. The left leg will reach back behind you, toes curl under, press back through the heel so the calf muscle stretches. Shift forward and spin the back heel down to the ground, lift your left arm up to the sky.

Stamp the left foot forward if you would like. And decide if you wanna reach your arm up and overhead. Gently release, come right back into your hands and your knees posture. Breathe in and bring your chest forward. And as you breathe out, curl your toes under and shift into downward facing dog.

And can pedal out through the heels here. Let your head go and let your breath deepen. See if you can touch up on that same emotional sense of your intention. Tara Swart, a neurobiologist calls this the magnetic desire. So in order to manifest something, neurologic and downward facing dog, desire for something to happen.

Slowly walk to your hands, a forward fold, Let the head release into the forward fold and you can sway and rock side to side. Bend your knees. Slowly come on up to stand one vertebra at a time. Let the arms extend upwards to the sky as you breathe in and bring the hands to the heart as you breathe out. Inhale at your arms reach up.

Sweep them right back to the heart as you exhale. Inhale. And exhale. Bend your knees for chair pose, bend your knees, sweep your arms forward and up and inhale. Fold into yourself the forward fold, uttanasana exhale.

Breathe in and let your heart lift forward, set the hands down, step back to plank and inhale. Lower towards the ground, exhale. Cobra or upward facing dog. And downward facing dog. Let your right leg rise up to the sky as you inhale, step it up and in between the hands as you exhale back heel spins down or your front.

Rising up, chest lifting, Inhale. Hands come down to the ground as you exhale. Step back to plank and lower. Heat is building. Inhale cobra or updog downward facing dog.

Left leg rises up, breathe in. Step it up in between the hands, back heel spins down, warrior one. Inhale, and wash it on through as you exhale. Lower, lift, and downward facing dog. Take yourself into plank pose for a moment, lean into the right hand, tip the heels or the edges of the feet to the right, lift your left arm up, A brief side plank, left arm reaching, feet could stack or stagger.

And then, the slow tip up and over to the other side, left hand down, right arm up, stack your feet or stagger. Breathe in and up and back to downward facing dog. Lift your heels, bend your knees, look forward, walk or hop to the hands. Breathe in, lift the heart forward, fold in as you exhale. Sweep your arms out and up, breathe in.

Hands to the heart as you breathe out. Keep them here inhale. Inhale a little bit more. And exhale out the mouth. Arms sweep out and up to the sky.

Right hand grabs your left wrist, take it up and over to the right. Left foot can kickstand So left foot steps behind the right, it kickstands, you're on the ball of the foot and you lean over to the right. Left tip can move over to the left, all the way up to center, grab the right wrist, take it to the left, tip over, right foot can step behind the left. There's a little softness in the knee. It's really more about this side body than anything else.

Inhale up. Exhale go back to that first side. Inhale up, exhale the second side. Good all the way up, bend the knees, chair pose, inhale. We're going to cross the body like that similarly foot goes behind the right, hands sweep behind you exhale.

Share pose, breathe in. Right footsteps behind the left as you exhale. Let's do that a couple more times to get it in the body. Left behind right exhale. Inhale chair, cosmic Coatsy, right foot behind the left, inhale chair.

Left foot behind the right pause here. Stamped the weight of the body into your right foot rise all the way up into tree pose. The left knee comes out to the side and connects to the lower leg or the upper leg, hands can be at the heart where they can be reaching up to the sky. Tall, proud tree pose, inhale, and exhale. Bend both knees, right knee bends, left knee lifts up.

Take a big step back with the left foot all the way up to warrior one in a position that we've already been in arms lift up, chest lifts up, real lifted here. So we are bent and grounded towards the earth, but lifted upwards of the crown and with a heart. Breath in, and breath out. Said your hands behind you, you might grab opposite wrist or opposite elbows as you bump your left foot in about one foot length lengthen your right leg. Breathe in and fold forward over this leg into pyramid pose.

Alternatively, you can bring your hands to your leg, of course. Could let your head release here for a moment. Bend your right knee, place your hands on the ground, left foot goes back, left hand comes onto the ground, right arm reaches up to the sky. So many choices here, you can lean to your left foot, come into a supported side plank with the right foot down. You could come into a side plank with your right foot stacking or a side plank tree pose through right foot touching the inner left leg. Now you have a choice about how you move through the flow. You know what to do.

If you're in the side plank tree pose, take tree pose up and over into plank pose, and lower down to the ground. Let your right foot go back to meet the left, cobra or upward dog, and downward facing dog. Lift your heels high, bend your knees, look forward, hop or step up, inhale heart lifts, fold all the way in as you exhale. Inhale sweep the arms up to the sky, hands to the heart. Breath in and breath out.

Arms reach up as you inhale. Grab the left wrist, take it over to the right, exhale, kicks down the foot behind you if you'd like, breathing in center, and breathing out to the other side. So you can tell there's like sort of bouncy softness to the structure. One more on each side here. Right into chair pose, breathe in.

Cosmic Kursey, the left foot behind the right, sweep back with your hands. Inhale. Study exhale. Same thing to the other side. The next time the right foot crosses behind the left, up into tree pose, lean into the left foot, stamp into it, and allow the right foot to rise to lower leg or thigh, vixasana tree pose. And you balanced into it.

You sent the foot up, so get that rebound energy of as much as that gravity is pulling you down, it's bringing you upwards through the crown of the head. Boyer one comes next, knee moves forward, bend the left knee, stamp the back foot back, warrior one, rise all the way up. Full breath in. Full breath out. Hands can come back behind you if you'd like.

Grabbing forearms, opposite elbows, bump that back foot in one foot length, breathe in to lift up, pyramid pose takes you up and over the leg as you exhale. And wrap the left hip back. Rease the hands to the earth, bend the left knee. Step your right foot back. Step your left foot back.

Side plank. So recall, you can always bring that left foot down to the ground or keep it down. You can stack it on top of the right, or you can stagger it forward or behind you. And if you would like to, you could take the side plank tree pose. A few breaths. Maybe you keep the tree, plank, plank tree, lower down.

COBRA or upward dog, both feet come together behind you, and downward facing dog. I think it's a good time to drop the knees and come into a child's pose. And you come into the child's pose, let the forehead soften releasing onto the mat. Slowly rise up to your hands and your knees. Downward facing dog.

Things start to slow here. So breath begins to slow, and movement shifts to slow as well. Let the right leg rise up behind you, bend the knee and open up the hip, and press the chest back towards your left thigh. Breathe in, and step the right foot to the outside of the right hand. Let your back knee lower onto the ground.

The right toes can turn out to the right So the right foot is to the outside of the right hand, and the toes are turning out to the right side. This is a really nice place to be in sort of lounge lizard pose, and we'll take a few breaths here. Some of you might like to come down onto the forearms. You're welcome. To do that.

And you have the option to keep the left hand where it is and to bring the right hand to the right thigh or the inner right thigh. Depending on your body and how it feels you could press into your right thigh, letting it move out to the side and even leaning into the outer edge of the right foot. And if you'd like, you can bend that left knee and catch hold of the left foot with your right hand. So right knee moving to the right, right hand holding the left foot, hips descending, quad stretching, breath breathing. Can roll the heart up, like, almost like a little cobra feeling in your upper back.

Wherever you are, you can gently begin to release. Right hand comes down. Right knee comes up and back to meet the left, hands and knees, downward facing dog. Left leg rises up behind you. Bend the knee and open up the hip.

Heart presses back to the right thigh bone. Inhale. Left foot steps to the outside of the left hand, exhale and lower your right knee down to the ground. The toes are turned out to the side a bit. The foot itself more towards the edge of the mat.

You can let your hips sink. You might come onto forearms if you'd like to go a little deeper into the lounge lizard pose. If you'd like to bring your left hand to the inner left thigh, and me, and gently allow some pressure to press it out to the side. Turning your chest open. So already that cobra arc in the back and in the neck.

And if you choose to, you can bend your back knee that right me holding on to the top of the foot so that you're in the bind while you're in the twist. And when you're ready, you'll gently release. Bring the left hand to the ground. Shift your hips back. So that both knees can come down into the ground.

And if there's some wiggling motion or cat cow, something you'd like to take here would be useful to take. I am locate your blanket when you are ready. Unfolding it so that you have something like the shape of a large rectangle. And when you find this large rectangle from the longest edge of the blanket, you'll fold it up into a roll. You have a nice long roll that you'll place on your mat. Eventually, we'll bring ourselves onto our back over this roll.

But for now, you'll turn away from it. The seat will be right up against the roll. Legs both extend forward with flexed feet. You can have your feet hip distance apart or maybe a little wider as wide as you're mad if you would like. Feeling that both of your sit bones are pressing down into the ground.

That the crown of the head is lifting up, we'll place the hands right next to us, push in with the hands, lift up through the crown of the head, dandasana. As an extension here, arms reach up. Breathen. Fold forward as you breathe out. Hands touch the legs or the mat or the feet, paschimottanasana.

And be here for a little bit. So let the head release negotiate what feels like too far, what feels like not far enough. And then when you've found that place, the breath can deepen. Can you allow the head to release just a little bit more? And slowly you begin to rise up one vertebra at a time. Take a look behind.

You can see that there's the blanket roll right behind your back, and you'll slowly begin to roll back onto the blanket roll. It should feel as though it's tracing right in the middle of the spine, and hands come to the heart. These first few breaths help soften the body so the shoulders release down the sides of the blanket roll. You can decide if you'd like to take your arms even wider. You could also make a decision if you would prefer to bend your knees with your feet on the ground or if you would like to bring the soles of the feet together and the knees wide.

The lower back is supported here in a really unique way, and the emphasis is really letting in the shoulders melt down the side of the blanket. So whatever you choose to do, let it be in service of that. Know that we've moved through the movement into stillness. You can start to bring your inner gaze. To your intention, to your vision, and to the feeling of the vision.

I'm feeling the emotion associated with it so that there's a magnetism so that it's charged. And I encourage you to journal and write these intentions down. So that it strengthens them again and again. We'll take a few more breaths in this place. If you love where you are lying on the blanket, you can stay.

And if you would prefer To shift the blanket out of the way as we come into rest, you're welcome to pull it out, to shift it aside, and to come to lie onto the back. And wherever you are, whether you are on the blanket or you are lying on your back. You can start to release the body. And to release the mind and to soften the heart. You can allow the emotional charge or magnetism to sorta hang with you.

These you surrender into Shavasana. Take a deep breath in. And let it go. Slowly, bring movement into the body through the head moving side to side in the fingers and toes movie. Stretch your arms up and overhead.

Bend your knees and shift to one side. Making your way up to your seat. Unriving in a comfortable seat. Allow your breath to deepen. Sweep the hands to the heart and prayer.

Return to your intention, your wish, your prayer, the felt sense that it creates within you. And you'll take a deep breath in. And bow into the heart. Thank you for sharing your practice today.