Beautiful Energy

Hi. My name is Aaron. Welcome to class. Today, we will be embodying the beautiful energy that is within us and all around us. You might want a strap for your practice and two blocks optionally a blanket for coming down onto your knees, and we will get started on your backs. So come on down to the ground. Grab your strap if you're using one and hug your right knee into your chest.

And then let's loop the strap around your right foot and extend the right leg up towards the ceiling. You wanna wrap your outer right hip away from you. And breathe into your hamstring, plugging the shoulders down the back. If you'd like to set an intention for your practice, you can go ahead here. Maybe it's just to embody that energy that's within and around you that we can always tap into, knowing that it's there.

So take one more breath here firming down through your left extended leg. And then hold both ends of the strap in your right hand, start to rotate your leg out to the side, rotate the inner thigh towards the outer thigh. And as you go out to the side, maintain a neutral pelvis, so the moment that this left hip lifts try to back out a bit. You can use your elbow as a kickstand and then breathe all the way up the length of the spine. And as you exhale, pull the naval down towards the floor.

Take one more breath. And a full exhale. And then bring your leg back up through center. Switch hands holding the strap in your left hand or the foot. Reach your right arm out to the side, wrap that outer right hip away from you and begin to cross the leg over the body.

And then pull the pinky edge of the foot back and breathe. Good one more breath. Fullly exhaling. And then return to center. Let's re bend the knee, remove the strap, then bend your left knee, extend your right, loop the strap around your foot unless you're hooking the piece fingers around your big toe.

And then press that left thigh bone forward. Try to maintain a neutral pelvis and firm down through your right thigh. And then as you reach up, plug the arm bones down into the shoulder sockets, as you extend through the inner ball of the foot, plug the femur bone back down into its hip socket. Take one more breath here. If you have the space, your leg can come back, but just not at the expense of that hip hiking up.

And then hold the strap in your left hand or the foot, start to externally rotate the leg, and then open to the left. You can ground your right thigh with your hand or open your right arm out to the side. Take a deep inhale. If you need a microbend in your knee, listen to your body as well. Full exhale.

One more breath here. Extending through that inseam of the leg all the way through the big toes, and then come back to center, switch hands. Press that outer left tip away from you. Open your left chest. And cross the leg over the body.

I'll take a deep breath here and a full exhale. One more flexing through the foot, exhale, bring your leg back up through center, rebend your knee. And then hug both knees into the chest and let's rock up to a tabletop position. So we'll come to cat cow, hands and knees. So spread the fingers, stretch the toes, inhale, lift the heart, and exhale press to round the back.

Again, inhale lengthen. Exhale round. One more. Inhale, open the chest. Exhale press the floor round, lift energy up your inner arms. Tuck the toes, lift the hips downward facing dog.

Take a moment here to adjust. If you wanna look forward, turn the index fingers forward, the biceps forward, and press your chest and thighs back. And then on your next inhale, lift your right leg up and back. Let's open the hip, bend the knee, and breathe. Take another deep breath in.

And straighten the leg, square the hips, and step your right foot forward. Let's lower the back knee down and inhale reach your arms up, hook the thumbs give yourself a tug, sink the hips, take a big breath here, and then frame your front foot, feel free to use blocks and straighten your right leg half split. You're welcome to stay center or you might walk your hands or blocks to the right and turn your right toes right, you might even pick up your left foot and swing it more left so you get into that outer right hip. One more deep breath. Full exhale.

If you turned right, return back to center, revenge your front knee, lift the back knee, and will open twist to the right, right arm to the sky. Good, big breath, release the hands down, step to plank pose, and downward facing dog as you exhale. Get on your inhale, lift your left leg up and back. Let's open up the hip, bend the knee and breathe. Take an inhale straighten the leg and square off, and then step your left foot forward, lower the back knee, inhale reach your arms up, hook the thumbs, give them a tug up as you sink the hips and lift the back ribs backbend, and then exhale hands frame the foot straighten your front leg half split. And again, you can stay center, start to walk your hands and blocks to the left, let the left toes angle left, and naturally the right foot will sway right.

Pull that left hip crease back. As you fold. One more breath. Return back to center. Rebend your front knee, lift the back knee, right hand to ground or block left arm to sky, big breath in, and exhale left hand to the ground, step to plank pose, and downward facing dog as you exhale.

Good deep breath in. Exhale. Good lift your right leg straight back on an inhale. Cross the knee under to the left. Kick the right foot off the mat.

You're welcome to stay here or spin the left heel down, open up fallen triangle. One more breath. Bring your left hand down. Kick the right leg back. Three legged dog.

Step your right foot forward. Good. Breathe here for a moment. Lower the back knee. Reach your arms up inhale. Catch your left wrist with your right hand.

Pull up. And side bend over to the right. Take another breath, exhale. Inhale back tall through center, frame your foot, use your blocks if you'd like, hop the back foot in and straighten both legs pyramid pose. Come a pathway, find a flat back. And as you exhale, you can either fold deeper.

Some of you might flex through your foot. If it's at the expense of rounding your spine though, keep the foot down. You might even lift your back heel to modify. Take one more deep breath here. Full exhale.

Put a little bend in your front knee and step to the top fold forward. Come up halfway, Arda Uttanasana shoulders away from the ears. Exhale fold down the legs, inhale rise, reach up tall. And then as you exhale, pull your right knee into your chest, kick the right foot back warrior three. You can micro bend your left knee, but extend along through the right leg, open your chest, start to bend deeper in your left knee, land your right toes, and inhale the arms up crescent pose. Take a breath. Good exhale. Warrior two, turn the back toes in slightly sink the front thigh down.

Inhale reverse warrior. Deep breathe. Good straighten your front leg reverse trikonasana. And then reach forward, I like to heel toe my back foot in and use a block, left hand to the shinner block, same rotation like suptapod and gusthasana, inner thigh towards the outer thigh. And then turn your chest up towards the ceiling.

Deep inhale. Full exhale. One more breath. Exhale. Rebend your front knee.

Go right into a reverse warrior big inhale. Circle the hands to the mat and pause. Keep your right toes where they are kick your left foot up to a down dog split. Look towards your thumbs, bend your right knee, lower the right knee to the ground, lift your left leg higher, pull the chest forward. You can do mini chaturangas for three.

Is a chin stand prep. You can lower chin towards the floor too, and then maybe chin to the floor, lift your left leg even higher. Press to a tabletop position, take a cat cow, exhale, tuck the toes downward facing dog as you exhale. Right leg lifts, inhale, step your right foot forward, ground the back heel, warrior one, inhale, interlace the hands behind the back. Feel free to use a strap, lift the chest.

And bow, humble warrior, ground the feet, inhale back up warrior one, and exhale hands to the mat, step to plank, and downward facing dog. On your inhale, lift your left leg up and back, cross the knee under to the right, extend the foot off the mat, back heel spins down, reach up fallen triangle. You can modify with your knee, if you'd like. Stay for the breath. Right hand comes down. Left leg kicks back inhale three legged dog.

Exhale step your foot forward. Pause for a moment. Lower the back knee down, inhale reach your arms up. Catch hold of your right wrist with your left hand, pull up and side bend to the left. Take a breath here.

Stay for the exhale. Inhale back tall through center as you exhale, frame your front foot, straighten both legs, shorten and widen the stance. Find a flat back inhale, pull the belly in. And then as you exhale, either fold, try not to round the spine or flex through your front foot, your inner right groin is rolling back, you're plugging this left femur bone back into the hip socket and lengthening through the crown. One more breath, exhale here.

Step to the top and fold forward. Inhale come up halfway, r to uttanasana, exhale fold deeper, rise to stand, reaching tall, inhale, and then palms to the heart, left knee pulls to the chest. Feel like you're about to step onto something, and then kick the left leg back, open the chest, warrior three. Microbend your standing leg and extend long through the inseam of that left leg. Start to bend your right knee, reach the left toes to the floor and the arms towards the sky, inhale crescent, and then open up warrior two as you exhale.

Flip the right palm, reverse warrior, and then straighten your right leg reverse trikonasana. Take a breath here. As you come upright, you can heel toe the back foot in, wrap the right hip crease back, and either land your hand on the shin or a block. Track your knee towards the second toe, lean the chest back and extend the left arm towards the ceiling. Take a breath, lengthening through both sides of the waist as you exhale open your chest.

Guays down, bend your front knee, go right into that reverse warrior, inhale, circle the hands to the mat pause. Keep your palms down, left toes back where they are kick the right leg up and back, down dog split, inhale gaze forward, gently lower your left knee to the ground, lift your heart, lift your right leg, and then mini chatarungas for three. A little bit bigger for two. Maybe chin comes to the floor and the right leg kicks high. If you have a chin stand practice, you're welcome to use the blocks or take it. And then let's pause in a child's pose for a moment.

Take a full deep breath here and a complete exhale out. When you're ready, come back to downward facing dog, and we'll lift the left leg on an inhale. Step the left foot forward, ground the back heel, inhale rise warrior one, interlace the hands behind the back opposite clasp, lift the chest, bow forward, shoulder can rest on or inside the knee, lift your fingers as you drop the crown, humble, Inhale rise back up warrior one, exhale hands to the mat optional vinyasa, if you'd like to take it. Up dog. Two downward facing dog, right leg lifts on it inhale.

Chinbone comes forward single pigeon. Your knee's a little off to the right. The outer left hip wraps down. And then you can fold forward. If this bothers your knee for any reason, just come onto your back and do thread the needle.

Take a moment here. Maybe rest your forehead in the thumb pads. If you have the space, you might tuck your back toes under and scoot your right hip and knee back so that the shin bone gets more parallel to the top edge, but don't force it. Two more breaths. One more deep breath.

Good. And then let's come back to downward facing dog. Lift your left leg on an inhale. Shinbone comes forward, scoot the left hip and knee back if you'd like, wrap the outer right hip down, and then maybe come down to the forearms or fold a little deeper. Notice from side to side. The body is quite different, and then just breathe into the space that you might have created.

Connect to that place inside that feels like that good energy, knowing that we can tap into it, knowing that it's around us, and recognizing the power of our thoughts and what we focus on. Two more breaths. Slowing down as you exhale. Plant the palms, go back to downward facing dog, and then you can step or jump through to seated. And we'll take bottokonasana, so soles of the feet together, knees apart, lift your chest, and bow forward.

Two more breaths here. Come upright. Extend your right leg out to the side. Right hand can slide down to the calf, ankle, or foot. Turn the chest open.

Maybe take a reach overhead and a final rep here. Slowly come back up to center. We'll switch, bend your right knee, extend your left leg out, and slide the left hand down towards the ankle foot, turn the chest open. And if it feels good, extend that right arm overhead, turning the chest up towards the ceiling. Take a breath here.

Exhale, slowly rise back to center, and make your way onto your backs for your Shavasana. So let your shoulders tuck, your legs, and arms extend. And scan the body letting go of any holding or gripping, and feel free to stay here as long as you'd like in your Shavasana. And I appreciate you taking the time to practice. Have a beautiful rest of your day. Namaste.