Rooted in Enoughness

When you realize that nothing is lacking, the whole world belongs to you, a quote by Lau Sue, starts our class off rooted in enoughness, will be gun will begin in virasana, sitting on your heels or sitting on a block, a powerful grounding pose, bringing your hands up to ganesha Mudra, bending the fingers, hooking them together. A gentle pull outwards through the elbows and the chest rising up and through. You'll take a deep breath in and a deep breath out. If you'd like, you can start to close your eyes. Feeling a little pull through the hands, a lift up through the chest.

It is a pose and mudra of power and strength. A reminder of your foundation. Any question of am I enough? Do I have enough? Do I have what it takes to get what I want?

Is remedied by this posture of feeling strong and steady. And the steady mantra, I am enough. You'll take a deep breath in and a strong exhale that draws the belly inwards to the spine. A few more of these deep, purposeful, powerful breaths. This practice is focused on the connection to your confidence and a reminder that you have everything that you need.

Shapeshift the hands to the heart in prayer, an affirmation reaffirmation to yourself, I am enough. Breathe in and bow into the heart as you breathe out. Release your hands. Lift your head. Let your eyes blink open. If you're sitting on a block, move it out to the side.

We'll begin our practice in child's pose. Sending the hips back to your heels with your knees, hip distance apart or a little closer together and allowing the forehead to release down into the mat. You can gently rock the head side to side as a way of softening through the space and the brow. A reminder to let go. Perhaps the next few breaths.

Phil up your lower back and your pelvis. Last two breaths here. Slowly rise up to your hands and your knees, and take your feet the same distance as your hips, and your knees will remain underneath your hips as you start to walk your hands forward into puppy dog pose. You can walk them forward a little or a lot and you'll let the heart drop down towards the floor. The head might hang, the head might touch the floor. You could even recruit the block if you want a little more support here.

Take a deep breath in. And a deep breath out. Let both hands walk over to the right side of your yoga mat and then let the left fingertips or those left fingertips walk a little deeper. And then allow once again the heart a drop. So you get this nice big side body stretch as you deepen the breath into the left side.

Last breath in. Then last breath out. Walk your hands to center and over to the sides, both hands walk over to the left, and you start to drop the chest. Right fingertips can walk a little bit deeper if you would like. Breathing, and Al.

Another round of deep breaths on your own. Then slowly start to walk your hands in, recenter so that the wrists are back underneath the shoulders and you can kind of shake it out a little side to side here, head, tail wagging. Let this fun movement spin right into your cat cow so you'll inhale, bring the heart forward, lift your sit bones up, And round in as you exhale scooping tailbone under and looking up towards your naval. Follow your breath here. This is a steady, strong, and powerful breath that we carry with us through our whole practice.

If you know ujjayi Praniyama, you could use that now. It's the slow whispering in the back of the throat when you inhale and exhale. So the constriction of the glottis makes a sound like a whisper in the back of the throat that tends to be heeding and powerful. Take a few more. Release to center, walk your hands to the outside of your yoga mat.

The t the fingertips can turn out just a tiny bit. And you'll breathe in here. As you exhale, dive the left shoulder to the center of the mat, bend your left elbow. Inhale lift all the way up and exhale drop your right shoulder down. Look over your left.

Inhale, and exhale twisting side to side. If you find in your body that it feels a little bit better to look down instead of up, you can experiment that with that. Stick with what feels right for your body. Alright. Bring the hands back down onto your yoga mat.

Curl your toes under behind you, downward facing dog. Find this breath in downward facing dog, breathing wide into your rib cage. So so wide side to side like you're reaching from wall to wall. Breathe into the back of the ribcage and the front of the ribcage, the whole ribcage expands as you inhale. And exhale.

Roll yourself into plank one time. Breathe in and downward facing dog as you breathe out. Lift your heels, take yourself in a walk up to the hands, or hop up to the hands. Inhale at your chest reach forward enough to Arta Uttanasana, and then fold all the way in as you exhale Utanasana. Let the head shake out.

You can take a moment to bend one knee and then bend the other knee. So you're switching a little side to side and let the head move as an extension of that, even if you have to exaggerate it at first. And a reminder, a gesture that everything is connected in its movement in the body. Nothing moves independently from one another. Bend your knees.

Slowly rise up to stand one vertebra at a time. You can let the head be the last thing to lift. And when it does lift the shoulders up to the ears as you breathe in, and let it go as you breathe out. Arms sweep out and up as you inhale. Hands to the heart as you exhale.

You can take a moment to find Ganashamudra once again, reminding you of the stability and the power in yourself a little pull apart and a lift up through the heart. Inhale reach your arms up to the sky. Forward fold as you exhale heart leads the way, fold in. Half lift, heart lifts, inhale, fold all the way in as you exhale. Arms to the sky breathe in.

Hands to the heart in prayer, origanesha mudras you exhale. Two more like this. Inhale arms up. Exhale fold over yourself. Inhale half lift, exhale folded, sweep your arms out and up, breathe in.

Hands to the heart as you breathe out. Inhale. Exhale, fold, inhale half lift, exhale fold in. Inhale all the way up to stand, hands to the heart, ganesha Mudra, or prayer, chair pose. Ganesha Mudra is kind of fun in chair pose because you can get the sense of the hands pulling apart as you bend through the knees and solidify the shoulders moving down the back.

Breathe in. And breathe out. Good. Throw the hands down by your sides as you stand tall. And then drop right into chair pose arms go up as you inhale. Stantall as you exhale. Good.

Couple more. Stand up and lift your right heel. So left leg is straight and on the map, right heel is lifted, the knee is bent, chair pose here, bend through the left knee. Well, both knees bend. So bend through the left knee, there's a lot of power happening here. You're pretty heavy in that left foot lighter in the right ball of the foot. As you come up to stand, straighten out the left leg, allow the right foot to either swivel in towards that left ankle or to lift up to the lower leg, or if you'd like, you can use the hand to manually lift it up to the inner thigh, standing really tall in tree pose.

Tree pose can have the arms lifted up, up, up, or if you prefer, you can hook those hands into ganesha, mudra. They have a really different feel to them. So you can experiment with both and see what makes the most sense to you. Few more breaths here grounding in this space through the left foot and through your foundation of enoughness. And then right into chair pose, both knees, bend, inhale. Come all the way up to stand as you exhale, lift your left heel.

Left heel remains lifted as you sink right into chair pose, heavy in the right foot, both knees bend, little wave in the ball of the foot on the left side. And then slowly come all the way up to stand, swivel the left knee out to the side. You can bring the foot right into the ankle, the lower leg, or the thigh if you wanna pull it up a little bit higher. You make a decision about the arms, does it feel really nice to have them reaching, or do you want to hook the hands in front of the heart in Ganeshi Mudra? The remover of obstacles. There's that famous Henry Ford quote, whether you think you can or you think you can't, you're right.

And this is the importance of how we see ourselves and our ability to achieve and manifest what we want in our lives. Okay. Right into chair pose, breathe in. Forward fold this time as you breathe out. Inhale at the heart lifts forward, plank pose, stepping your feet back, breathing in, and lowering down as you breathe out. Forehead touches the mat, hands underneath the shoulder three times, heart lifts forward up into cobra, and lower down as you exhale.

Inhaling. And exhaling. Last one in cobra breathe in and slowly lower down as you breathe out. Press up to plank or hands and knees and downward facing dog. Right leg reaches up behind you, you'll breathe in.

As you exhale, step that foot up and in between the hands, spin your back heel down to the mat all the way up and open into warrior two. The right knee, bends, and the left leg is straight with those toes turned in just a bit, shoulder, softening, maybe lower ribs dropping in towards you. Flip the right palm up, and to back for peaceful warrior. Rise back up, warrior two. Gathering the hands to the heart in prayer bend the left knee straighten out the right leg, Scandasana.

Back of the legs straight, nice and stretching. The foot can be flexed, bounce right back up to warrior two. TIP once again, back to peaceful warrior, then extend the right leg straight, straight, straight, so you're making lots of space through the right side body. Keeping the space, reach the right arm forward, up and over into triangle pose, the right hand can come to the shin or the block if you have it nearby and want to use it, left arm will reach upwards to the sky. It's an interesting pose, a pose of expansion of reaching in all directions.

One that asks you to be rooted through both feet. Bend into the front knee, rise all the way up and back. Drop back into peaceful warrior for a moment for the inhale. And as you exhale, bring the hands down to the earth, plank, inhale, and lower in halfway or all the way as you exhale. Cobra or upward facing dog, the breath is invited in, and downward facing dog. Left leg reaches to the sky, breathe in, step it up and in between the hands, breathe out back heel spins down open up to warrior two.

Nice and steady, strong, especially through that front leg, chest reaching, and lower ribs drawing in if needed. Turn the left palm up, tip back for peaceful warrior, rise all the way up to warrior two. Gathering the hands to the heart, right knee bends, left leg straightens, and the you can go back as you elongate through that left leg, Skandasana. Keep the chest lifted. Warrior too, come right back up.

To back to peaceful warrior and then elongate the left leg so you stretch left fingertips as far away from the left toes as possible. Spaciousness through the side body and lift all the way up and over, left hand can come to the shin thigh, block as your right hand extends and opens. Good, stable, and expansive, a few more breaths in. Bendance to the front knee, rise all the way up. Tip back for peaceful warrior, breathe in.

And hands come down to the ground as you breathe out. Step back to plank. Lower down, cobra or upward facing dog, and downward facing dog. We'll take about four breaths here. Allow the knees to drop down to the earth.

A child's pose, hands can remain forward, or they can sweep down by your sides. Slowly walk the hands in. And turn yourself around so that you come onto your seats. We'll bring the soles of the feet together and the knees wide for a moment. Lifting up tall.

And take yourself up and over into a Tarasana. Slowly start to rise up. Let the right leg start to reach out to the side, bring the left foot to meet the right inner leg. So not out in front of the hip, but out to the side. Right foot is flexed.

You're lifting up tall, send the right hand down the the right leg, bring your left hand to your heart, hurting it open to the left, and allow the left arm to extend right about above the shoulder level here. So right hand down the leg, left arm reaching out and extending. And if you'd like, you can start to sweep it up and overhead. And you'll get a measurement or a sense of how this feels in the lower back, meaning you can go a little deeper. Or you can come out of it a little bit if you prefer.

And we'll take a few rounds of breath here. Slowly start to rise up. Arm as a shoulder level as you inhale, sweep the arm forward and over towards that right foot as you exhale. We'll do that two more times. The left arm reaches out to the side, exhaling, turning towards the left foot, preparing our body for what comes next.

The next time you turn towards the foot, you can start to release yourself over that right leg. So it's possible you still feel a nice big stretch into the in the left lower back, but in a different way now that we're turned downwards, head towards the knee, You can touch your leg. You can touch the mat. You can hold the foot if you'd like. And you're folding inwards to yourself.

Slow the breath down and direct the breath to the sensation in the body. Unless two of the deepest breaths you've taken so far this practice. And then slowly start to walk your hands in, rise all the way up. The left hand comes next to your left seat. Right arm goes up to the sky as a way of unwinding, where you'll stay or you can lift yourself, prop yourself up onto your left shin and your right foot swinging your right arm up and overhead into stargazer.

Nice big, once again, expansive pose. Breathe in, and slowly lower down as you breathe out. We'll switch to the other side and you can switch by hovering the feet. You can switch by strategically placing the feet exactly where you want them to be. Right foot meets the inner left leg.

Left hand starts to slide down the left leg. Use your right hand to ease the heart open, so we're going for side body here. As the heart opens, the arm extends up and out, And whatever degree you'd like to take the arm up or up and overhead, you're welcome to do so. You still get a benefit in whatever regard or whatever degree you decide to use that right arm or or not. Let's slowly start to reach that right arm up.

Let it pull you upwards. On the next exhale sweep the hand forward and over towards the foot. Two more like that. Inhale open. Exhale arm and ribcage rotate towards the knee.

Last one like this. As you bring your right hand forward, you'll fold in towards the knee, head towards the knee. Hands land where they land, and you let your head go, and you breathe deeply into the sensation. Sensation in the right side of your lower back. The back of the left leg.

And slowly start to rise up. Right hand comes next to you. Left arm reaches up to the sky. Decide if you like to stay here or prop yourself up and into stargazer, bringing the left foot down, propping up onto the right shin, left arm reaching up and overhead, maybe a little turn of the heart open towards the sky. Less breath in.

And breath out takes you down onto your seat. Extend both legs. You can move them a little bit if you'd like. And when you are ready, we'll start to make our way onto our back. So you can slowly roll back.

You can to back any way you'd like, arrive on your back with your knees bent, on both knees hugging into the chest. And there might be a little rocking side to side that feels good here. Continue to hug your right knee into your chest as you extend your left leg long. Give the left foot a flex and a press forward with the heel as you pull the right knee into your chest. Rease the right knee just a bit.

You'll take these right toes and hook them to the inside of the left knee. So right toes come to the inside of the left knee, and you'll pull the left knee over into a twist. So you're in this sort of like half bound twist. Right arm can reach out to the right. If this doesn't feel right to you, you can unhook the toes and come into a twist with your foot reaching more towards the ground beside your mat.

Slowly start to bring yourself back to center, hug your right knee up and into your chest. Hug your left knee up and into your chest, give it a little rock side to side. Left knee stays and right leg reaches long. Right heel presses forward as the left knee hug, hug, hug, hugs into the belly. Release the left knee. Hook the toes behind the right knee.

So left toes. Hook on the inside of the right knee. As you slowly start to tip yourself over into the twist. And remember if it doesn't feel right, you can simply unhook the toes coming into a different form of a twist. Gently release and come to center. The left knee draws in, the right knee draws in, hug it on in. The little rocking side to side here might start to turn open into a happy baby, reaching for the inner arches or the outer edges of the feet with the toes turning out to the side.

Feels really nice to rock here, letting the lower back release, and you might even return to sort of a something similar as when we were standing that. When you rock to the left, the left leg starts to straighten a little or a lot. And then when you rock to the right, the right leg starts to straighten a little or a lot. Shifting a little side to side here. Yeah.

I kinda cultivating some of the playfulness of its namesake. Happy baby. Melisa Shape, when you're ready, take any other movement that you'd like in preparation for our final rest? And when it feels right to you, the legs release on the mat, and the hands can come somewhere on the body or drop down by the sides. Letting the body release, letting the earth hold you, leaning back in a sense of contentment, possibility.

Shavasana. Take a deep breath in. And out. Let little movements reenter through the body, the fingers, and the toes, and the feet, and the head. Take a big morning, stretch.

Arms go up and overhead. Mend your knees. Roll over to one side. And slowly make your way up to your seat coming back to the place we started from in virasana using the block if you wish or sitting on your heels. Connect your fingers into Ganesha Mudra and deepen your breath.

Infusing this shape and this breath with confidence stability of a strong foundation. Shapes at the hands to the heart in prayer, our last collective breath in together. And bow into the heart. Thank you for sharing your practice today.