Course of Action

Welcome to class. For today's practice, you might want a blanket. We're gonna be coming to the knees quite a bit and two blocks handy for, your practice. So we're gonna begin in a comfortable seat Today's practice is all about finding the right course of action. So getting to the root of the matter so that we can make positive change and, change our path if we need to.

So That said, let's close the eyes, start in a comfortable seat, take a deep inhale, exhale sigh it out. One more time, breathing from the base of the pelvis, all the way to the top chest, exhale, open the mouth. Join the palms together in front of the heart. If you'd like to set your intention, go ahead and get clear. Take a deep breath.

Bow the head towards the heart, release the palms, and allow the eyes to open, and then take the right hand down, reach the left arm up and over big breath. Come back through center and switch, left hand down, right arm up and over. Come back up, take the right hand back, left hand to left knee, open the chest and turn. Good. Unwind back to center, right hand to the right knee, left hand back behind you, lift your chest open, and turn. Good. Unwind back to center.

Let's come to a tabletop position for a few rounds of cat cow. So inhale lift the heart, exhale press to round the back. One more time, inhale lengthen, exhale pressing around. Come to a neutral spine. Extend your left leg straight back, right arm forward, reach, inhale.

Set the hand and knee down, extend your right leg back, left arm forward, reach, take it inhale. Set that down one more time each side together, right arm, left leg inhale. Exhale release, together, left arm, right leg, inhale, exhale release, walk your hands forward and imprint, one handprint, tuck the toes, lift the hips back downward facing dog. Take a moment to breathe. Pull the belly in as you exhale.

Press your chest and thighs back. And then on your inhale, lift your right leg up and back, exhale step your right foot forward, lower the back knee, inhale reach your arms up. Bring hands to hips, pick up your left foot, pivot the shin, and then tilt into a modified side angle. You can stay right here, maybe bring your hand to the inner ankle Take a deep breath, exhale, turn the chest open, reach the left arm up, sweep it back behind you, straighten your right leg, right toes point forward. You can be on fingertips or flat palm, and then swivel this left shin back, reach your right arm up and overhead option to push through your right foot and hover your left knee for a breath.

Good. Release that. Walk back through center. Walk your hands forward, sit back onto your left heel, modified, sort of puppy child's pose. Extended leg combo. One more breath.

Come forward. Pivot back to the top, walk inside your front foot, lizard lunge. Take a breath here. Roll the shoulders back as you exhale, back the hips up, plant the palms, kick the right leg back, extend your left arm forward, inhale. And then elbow and knee curl in as you exhale.

Inhale reach, set the hand and knee down, and then find your way back to downward facing dog for the second side. Take a breath in, sigh it out. Good left leg lifts on an inhale. Step your left foot forward. Lower the back knee.

Inhale arms up on Janae asana. Bring your hands to your hips, pick up your right foot, pivot the shin, keep your left knee tracking forward, tip down into this modified side angle, and feel free to bring your hand to your ankle. Turn the chest open. And take a deep breath here. XL.

Reach the right arm up, sweep it towards the back of the mat, straighten your left leg out. You can be on fingertips, You can swivel your right shin bone, plant the palm, reach up, and option to hover the knee. Take a breath. Good reset the knee if you lifted, walk your hands back to the long end of the mat, sit back into this modified child's puppy leg extension. Take a breath.

Exhale. Come back to center, walk your hands inside your left foot, bend your left knee, lizard lunge. Take a breath here. Exhale. Back up, plant the palms, kick the left leg back, right arm extends inhale, elbow to knee exhale.

Inhale reach extend, set the hand and the knee down, and then tuck the toes, lift back downward facing dog. Take a breath. Exhale. Right leg lifts, inhale, open the hip, bend the knee, breathe, straighten out the legs, square the hips, and then step your right foot forward crescent lunge, inhale reach your arms up, exhale, decasana, shoulders back, hover the chest, stay here or reach the left arm forward, take an inhale, and then windmill the arms up warrior two. Just take a moment to settle into your warrior.

Good. As you inhale, reach your left arm in front of the belly, right arm to the sky, reverse strekonasana. And then as you exhale, bend your front knee, sweep the right arm in front of the belly, left arm overhead. One more time like that. Inhale, reverse left arm in front of belly, exhale right arm in front, bending into your right knee, left arm to the sky overhead, come back to warrior two, reverse warrior inhale, circle the hands to the ground or use your blocks, straighten your front leg, half split, flex the front foot, take an inhale, and fold exhale. One more breath here. Inhale lengthen.

Good exhale fold. Ben your front knee, step to the top of the mat, fold forward. Come up halfway, inhale,arta, micro bend the knees, exhale fold. Good. Step the right foot back, pivot to the right, prasarita Pototanasana, lengthen the spine, engage your quads, and then fold down. You can walk your hands back towards your feet, or take them forward and extend.

Good. Take a breath here. Hug the outer hips in, exhale. Walk your hands back so they're underneath the shoulders. Micro bend the knees, bring your hands to your hips, and rise to stand. From deep within your left hip socket, rotate your left foot forward.

I'm gonna use my block on high. Take your right hand to your hip, reach the left arm forward, cut the left hip back and track your knee straight ahead. Bring your left hand down to the ground or block, turn your right chest up towards the sky, Take a big breath here, pulling the heart forward, and then keep the hand on the hip gaze down, traveling with or without your block, bend your front knee, walk your hand or block forward, lift your back leg, half moon. I like to keep a little microbend in my standing leg, but tighten the top leg. One more breath.

Good. Ben your top knee, catch hold of the knee, bend your bottom knee, and then step to the top and fold ragdoll. Just hold opposite elbows, let your head hang, hands to shins, lengthen micro bend the knees. Exhale fold. You can do this next piece with your knee bent or straight. So right hand to the hip, left piece fingers around your left big toe, micro bend the knees, and then pull either the left knee up into the chest holding on to the knee or the big toe. Good. From your standing leg option to extend long through that left leg. Plug the arm bone and the femur bone into the hip socket, shoulder socket, and then open out to the side, try to keep a neutral pelvis.

A similar rotation that we did in our triangle pose. If you need to, you can always modify here. Drop the left buttocks, one more breath, bring your knee back to center, and then set the foot down and stand tall. Take a breath. Exhale.

Next side, inhale reach the arms up. Exhale bow forward folds, lengthen the spine. And then step back to downward facing dog. Pause here where you can shift forward and take a vinyasa. Exhale fully.

One more breath finishing your vinyasa if you're taking it. Open the mouth side down dog. Left leg lifts on an inhale. Let's open up the hip, bend the knee, and breathe. Good inhale straighten the leg square off and exhale step your left foot forward.

Come on up, crescent pose, inhale reach up tall. Exhale hover, swim the arms back chess bra de Casana. Stay here. Feel free to use blocks or reach the right arm forward, extend in both directions. Inhale, windmill up Warrior two. Take a moment to just settle here. The right arm will come in front of the belly, left arm reaches to the sky reverse trichonas in a big breath, and then bend your front knee, left arm in front of belly, right arm up and over.

One more time, inhale right arm in front of belly, straighten the front leg reach up, exhale re bend, left arm in front, right arm up and over. Warrior two, inhale, left arm to the sky reverse, circle the hands to frame your front foot lower the back knee if you're using blocks. Do so. Half split straight in your front leg. Pull the heart forward, inhale, exhale fold deeper.

Two more breaths lengthen. Move the sit bone back and press through the inseam of the big toe like you would in pot and gustasana, and then exhale fold a little deeper. On your next inhale, bend your front knee, move the blocks to the side, and step to the top of the mat fold. Come up halfway,arta, microbend the knees, inhale, exhale fold, and then lengthen and step your left foot back pivot to the left wide legged fold proserita, lengthen the spine, inhale, and fold down exhale. Again, hands can come back. If you have a headstand practice and you feel safe, crown of the head down, hands back, underneath the elbows, you can take that. Otherwise, it feels good to extend the arms for me.

One more breath. If you're upside down safely, split the legs and come back, walk your hands back underneath your shoulders, lengthen the spine, microbend the knees, bring your hands to hips, and a rise to stand. Rotate from deep within the hip socket, the right foot forward, angle the back toes in. Again, I'm gonna set the block outside my shin, hand to hip reach forward, pull the right hip crease back, and then land the hand on the shinner block, maybe the floor. And turn that left shoulder head back. Think of melting these top ribs down to elongate the bottom waist and lengthening through the crown. One more breath.

Exhale. Good look down, bend your front knee, walk the hand or block forward, and float your back leg hip height. Half moon, Artichandrasana. Turn the chest open and pin that top hip into the midline. One more breath.

Good start to bend your top knee, reach for the knee, bend your bottom knee, and then curl into a ball and fold, take the elbows, hang for a moment, maybe bend the knees, release the hands down, and then lengthen halfway. Exhale fold, hook the peace fingers around your right big toe, left hand to hip, micro bend the knees, and then rise to stand pushing through that left foot, lift tall. Again, you can hold the knee If you're reaching for the big toe, you might extend the leg long, lift the spine tall, and then drop the outer right hip as you externally rotate the leg out just like trikona. Take an extra breath. Maybe you're bending the knee and holding on to the outer knee. Good inhale, return back to center, and then step down, step the feet about hip distance, hands to hips, lift your chest, and then bow forward fold.

Sweep the arms all the way up inhale. Right hand to the hip side bend, exhale. Stay for the breath. Good. Come back to center, reach tall. Left hand to hip side bend over to the left.

Reach the right arm up inhale. Good. Exhale back to center and take a moment here. Inhale reach your arms up. Exhale fold forward, utanasana, length, and aorta, and step back to plank position. We could lower the knees, lower to the belly, point the toes, lift to a low cobra, maybe extend the legs up, Shalabhasana, one more breath, and then press back to an extended child's pose, hips to heels, forehead to the mat, take a moment here, and then walk your hands to the top right corner, take a side stretch through that left side body.

If you wanna bend your right elbow and add a little rotation to the right, you can. Exhale, come back through center, walk to the top left corner, maybe bend the left elbow, and add that little rotation. Full breaths. Good. Come back to center. Let's make your way onto your back, and then hug the actually bend both knees plant the feet on the ground. Hub the right knee into the chest and take half happy baby.

Take a deep breath here. Good. And then release that right foot down, bend your left knee, hold the outer left foot, and keep the pelvis neutral, half happy baby. Release. Hand to the heart, hand to the belly, take a moment to breathe, and then find your way into your final rest, tucking my shoulders, the hips, let your legs extend. Take a deep breath in.

Open the mouth, exhale. Taking a moment to relax from head to toe. And if you have the space, stay here. Otherwise, start to wiggle the fingers and the toes. Slowly bend your knees, roll to one side, and gently press up to a comfortable seat.

Thank you for sharing your practice. Namaste.