Reset

Hello. Welcome to class. This is intentionally designed to program resets. So knowing that we can pause at any point in time through our practice in our day, and that we have the ability to self correct and change course and just reset where we're at. So I'd like you to begin in a comfortable seat, closing the eyes, taking a moment to just ground and breathe.

Noticing whatever showing up and then join the palms together in front of the heart. And if you have an intention you'd like to set for your practice, maybe recognizing that you can take those intentional pauses to reset. Maybe there's something else that you'd like to connect with. Let's take a deep breath all the way to the top. As you exhale bow the head towards the heart, release the palms and allow your eyes to open.

And then we'll begin with a few neck rolls. So drop the right ear towards the right shoulder, take an inhale, And then lower the chin to the chest as you exhale and then roll the left ear towards the left shoulder and take an inhale. Exhale lower chin to chest. We'll do one more each side. Rolling to the right, inhale, exhale through center, and over to the left, inhale.

Exhaling through center. And then this time, go to the right and pause. If it feels okay on your shoulder, wrap the left arm behind the back. And if you'd like to take your right hand to the left temple, and push your head into your hand as you give yourself a pull. If you're creating a little bit of a resistance, staying here for the breath. And then support your head and come back up to center and then release that side.

Then we'll just drop the left ear towards the left shoulder. If you'd like, wrap that right arm behind the back, roll the shoulder back. And then maybe take that left hand to the right temple and push the head into the hand and give it a pull for the breath. Support your head with your left hand, gently rise back to center and unwrap the arms. Good. Let's come to tabletop position, hands and knees. We'll take a few different rounds of cat cow.

So inhaling, lift your chest. As you exhale press and round through the spine, two more like that, inhale spread the fingers, open the collar bones, exhale press and round. Good. Once more, inhale, lift the heart and seat, exhale press to round. Then this time come to neutral, and we're gonna do flossing the shoulders. So plug the arm bones into the shoulder, retract the shoulder blades, push the ground away, protract.

Plug in and press away. Two more plug in. Pull the belly in, press away. One more plug in. Press away, flip the fingers. If you need to move them back a little bit closer to you, you can, or do one at a time.

And then if you'd like to add that cat cow here, inhale heart forward, and exhale round one more time. Inhale lift and exhale round. Good. Turn the hands back forward. And let's reach the left arm up towards the sky, inhale, thread the needle back of the shoulder ear to the floor, pushing out of the right palm or fingertips to turn And if you need to, you can come up off the ground. Otherwise, head can come all the way down.

Take another breath here. Press out of your right palm, return back to center open the left arm back up and come back to tabletop switching sides, right arm to the sky, big reach, thread the right arm through, back of the shoulder ear to the floor, Again, if you need to lift a bit and lengthen the neck, you can. And then otherwise, feel free to adjust where your left hand is, and take a breath here. Full exhale. Using your left hand, come back to center, reach the right arm open, and then come back to tabletop position.

We're gonna tuck the toes and lift the hips back downward facing dog. Take a moment if you wanna bend one knee and straighten the other, press through all 10 knuckles, especially the inner hand. And then look at your toes, lift your heels high, round forward to plank, let your head come out last. Bend your knees and press back to downward dog. We'll call these wheelbarrows.

So lift your heels high. Look at your toes round forward. Let your head come forward. Bend your knees and press the hips back. To that downward facing dog one more time, lift the heels looking at your toes, round forward to plank, gaze forward, bend your knees, and press your hips back downward facing dog.

Take a deep inhale. And open the mouth, sigh. Walk your feet up to the top of the mat, come up halfway, and exhale fold. Hold opposite elbows, soften the knees, let your head heavy. Take one more breath here.

Release the arms, bend the knees, roll one vertebra up at a time, and come to stand. Take a pause. Full exhale. Good. Hug the left knee into the chest, standing tall. Keep hold of the knee with your right hand, open twist to the left.

Turn the ribs, keep the pelvis neutral. One more breath, come back to center, reach the arms up, and then sweep the arms back, bend your right knee extender left leg, warrior three. Want you to bend your right knee like you're doing a one legged squat, tap the left toes down, maybe just the big toe, and then extend, squeeze that left glute. Two more heart reaches for tap the left toes. And lift extend. One more time, tap and lift step way back, press and pose.

Take an inhale, and then open this up warrior two as you exhale. One time, reach up, straight legs. Big breathe, exhale re bend, gather up anything you don't need, make a fist, stretch those fist out wide, visualize it, hold on to it, and then open it up, let it release out onto the ground. Take a breath here, flip the right palm, and reverse warrior. Big breath.

Good. Circle the hands down. Let's lower the left knee, kick the right leg to a modified side plank, reach your right arm up, option to bend the right knee, catch the foot, and take this kneeling to pause in a variation. Deep breath in, full breath out, extend your right arm and leg, bring your right toes and hand to the floor, lift your left leg up to a three legged dog. Big breath here. Step your left foot forward, ground the back heel, inhale warrior one, exhale open to warrior two, track the left knee straight ahead.

Reverse warrior, big breath? Turn the heels and toes out, palms to the heart or hands to thighs. Sumo. Take a little stretch here. You can dip a shoulder in. Take a little twist and switch sides.

Come back to center, eagle wrap your left elbow on top of your right, press the elbow tips forward, straighten the legs, pivot back to crescent pose, take an inhale, And then full eagle, right leg over left, you can always use your toes as a kickstand, or you can double wrap. Take a breath here. And then unwind utkatasana chair pose, rise to stand, arms by your side, pause, and reset. Take a breath. Exhale.

Good. Bend your knees chair pose. Shifting weight to the right foot, cross your left ankle on top of your right thigh, palms to the heart, you can bring your elbow to your knee and elbow to ankle. Try to maintain a neutral pelvis so the right hip moves back and in. Take another breath here. And then the left ankle will cross in front of the right, cross ankle fold.

Take a breath and exhale if you need to soften the knees. Just fold a little deeper. One more breath, exhale, unwind the feet, uttanasana, and then rise to stand, inhale reach up tall. Palms to the heart, returning to your intention. Second side, shifting weight to the left foot, hug the right knee into the chest, stand tall.

Keep hold of the knee with your left hand, reach your right arm back, and twist the upper body. Take one more breath, return to center, reach your arms up, and then sweep them back as you kick your right leg back. Bending deeply into your left knee to help square off and then just lower your right big toe to the ground and lift it up, squeeze the glue. Two more. Inhale tap the toes. Exhale lift, one more tap the toes, lift the leg, bend a little deeper step back, crescent pose, take an inhale, And then open up warrior two, one time, reach up, straight legs, big breath, exhale re bend, make those fists, gather up anything you don't need.

Maybe grab the air and hold on to something, reach it out even if just energetically you're thinking I am letting go. Release it down onto the mat. Take a breath, reverse it. Big inhale. Circle the hands down, lower the back knee and kick the left foot back.

Good modified side plank. Feel free to reach up or bend the knee, catch the foot, kicking back, open the chest. Take another breath. Full exhale. Extend the arm and leg.

Left hand and foot come to the ground. Right leg kicks back. Three legged dog. Inhale. Step your right foot forward, ground the back heel, inhale warrior one. Exhale warrior two.

Warrior two. Flip the right palm, reverse warrior, big breath, and then turn the heels and toes out palms to the heart sumo squat. You can stay right here. Hands to the knees or maybe this time, four arms down, if you wanna deepen it a little bit, and you can sway side to side, taking a moment to just stretch, lifting energy up through the belly, through the pelvic floor. One more breath.

And then stay in your legs, just eagle wrap your right arm over your left, take an inhale, and then pull the naval in as you exhale. Good straighten the legs. Pivot back to a crescent pose, spin to the ball of the back foot, inhale here, and then full eagle. Step up, cross your left leg over. Feel free to use your toes as a kickstand.

Sync a little deeper, or double wrap. Take a breath. Unwind utkatasana chair pose, inhale. Rise to stand, palms to the heart, close the eyes. Take a breath, exhale.

Reset, feel the heartbeat, no we can pause at any point in time. Blink the eyes open, bend your knees, utkatasana chair pose, shift the weight to the left foot, pick up your right and then cross the right ankle on top of the left thigh. Palms to the heart. The left tip wants to sway out, hug it in, drop it down, and then sink and breathe. Breathe into your right glute.

Find the balance one more breath. Good. And then the right ankle will cross outside the left foot. Fold soften the knees if you need to. Take an inhale, find some space. Exhale full deeper. One more breath.

Come up halfway, unwind the feet, and then step your left foot back to a lunge. Let's drop the knee for a moment, sink the hips. And then back out a little bit, heel toe the right foot over to the left, This right knee will come at an angle outside the hip. If your hip is pretty open, the shinbone will be more parallel, but don't force it. And then square the hips, maybe bring your elbows to the ground.

And take about five breaths here. Deep inhale, exhale, letting go. Again, inhale. Exhale soften the shoulders, the neck, the jaw. Three more breaths on your own. See if you can even soften the facial muscles, anything close to the brain. Extending long through that back leg.

One more breath. Good. Come back up to the palms, lean to the right, sweep the left foot outside the right leg. If you need to modify, step it in front of the shin, take your left hand back. I'm gonna hold on to the knee just to get a little bit more height, lift and turn the left shoulder head back. Take a deep breath here.

If you have any variations hooking the elbow or wrapping, you're welcome to take that. One more breath. And then unwind, and we'll either stack the shins one on top of the other, or if that's too much, stack, across the shins one in front of the other. So be your left shin in front. If your double pigeon looks like this, you might press down into your hip creases and fold from there.

Let's just take two more breaths here. Exhale, Long spine shoulders back one more, exhale. Good. And then step your left foot down Let's come to a kneeling lunge on the right knee just for the breath. Back up slightly. Let's move the left foot off to the left.

That knee will direct towards the corner and then scoot your right leg long. And the outer right hip down. And again, you might move back if the hip is open, and we'll breathe here for a moment. Five deep breaths. For softening with each exhale, allowing things to realign.

To recenter. Two more breaths. Follow the inhale to the top. The exhale to the bottom. And then press back up to your palms, lean a little to the left, let your right leg swing around to the front, then you're either stepping outside or in front of the shin.

Left right hand back behind you. Left hand can hold the knee just to give yourself some height. Turn the shoulder head back. Maybe take a different variation if you did on the first side. One more breath.

Unwind, either sukhasana or double pigeon. So you're either crossing in front or stacking. And again, pressing into the hit crease in leaning forward might help if the knee is very high, but don't force it. Two more breaths. Good. And what I'd like you to do is come into your Shavasana, taking a moment or as long as you'd like there.

If you have a block and you wanna take a supported bridge legs up, Viparita Karani is a really nice reset as well or legs up the wall. So thank you for practicing. Have a lovely day.