Rewrite the Stars

Hi. Welcome to today's practice. My name is Erin. You will need two blocks, and we will actually begin seated on one of the blocks. If you have sensitive knees, you might want a blanket as well. So come to the block wide width under your sit bones in a viras in a position, and this class is called rewriting the stars.

So we're gonna be moving to the top. We're gonna be moving to the back. And it's all about noticing how things shift. So imagine how you want this next twenty minutes to take shape and to transform. So close the eyes.

Take a moment to just breathe. Join the palms together in front of the heart. And if you have an intention for your practice, go ahead and get clear. Take a deep breath in, bow the head towards the heart, release the palms, and allow the eyes to open. As you inhale, reach the arms forward shoulder height, And on the exhale, pull the elbows back, squeeze the shoulder blades together. Inhale reach the arms forward.

And this time, we'll twist to the right, open twist. And then inhale back to center. Exhale pull the elbows back, inhale reach them forward, and exhale twist left, inhale back to center adding on, exhale bend the elbows, inhale reach forward, Open twist as you exhale, release the right hand down fingertips. It's a modified ustrasana. You could either just reach up or lift the hips, lean back, inhale.

Exhale lower. Inhale reach the right arm forward. Exhale bend the elbows last side. Inhale reach forward. Open twist to the left, exhale.

Inhale, left hand down right arm up. You can stay right here or lift the hips, take another breath, exhale lower, inhale reach forward, and exhale release. Okay. We'll be coming back to that a few more times. Let's come forward to a tabletop position, and we'll take a few rounds of cat cow. So inhale lift the chest, exhale press to round the back.

Again, twice more inhale lengthen. Exhale round one more inhale, big breath. Exhale round. Come to neutral, cactus the right arm out to the side, set it down, hydrant the left leg out to the side, set it down one more separate right arm cactus, set it down, left leg, hydrant, set it down, both together, hold for the breath, and then extend the right arm back, catch the left foot kick the shinbone back with the heart inhale and release around the spine, exhale. Come to neutral, second side.

Left arm cactus. And set it down. Good right leg hydrant and set it down. One more each side, left arm, inhale set it down. Exhale, right leg hydrant, inhale set it down both together, left arm, right leg, hold for the moment, catch the foot, kick the shinbone back lift the heart, big breath. And round the spine.

One more cat cow. Inhale lift the heart, exhale round, tuck the toes downward facing dog, take a moment to breathe here. If you need to bend the knees, if your spine is rounded so you can lift the sit bones higher, step the feet together, inhale shift forward to plank, exhale downward dog. One more time, inhale forward to plank, exhale downward dog, and lift your right leg up as you inhale, step your right foot in between the hands, lower the back knee inhale anjaneyasana. Good. Exhale.

Roll the arms. Inhale reach forward. And then exhale open twist to the right, you can stay right here. If it feels okay on your body to reach down for the calf or heel, backbend, take an inhale, exhale, come back up to center. And then bring your hands to the blocks, pyramid pose, hop the back foot, and let's have the blocks on high for today so that you're gonna flat back. And, in fact, come to fingertips, wrap the right hip back and microbend your front knee.

If you need to keep hands to block stay here, take an inhale, and then exhale, pull the elbows back row this time adding a tricep extension inhale. Exhale bend the elbows and release the hands to the blocks on fingertips one more time. Inhale here, exhale row, squeeze the shoulder blades, inhale extend the arms back. Exhale, re bend, inhale release, walk the blocks forward, lift your back leg. It's a supported warrior three.

Think of extending long through the left leg, microbend your standing leg. Again, you can stay here pulling the belly in or add those arms, inhale, exhale bend, inhale extend, exhale bend, release one more time, exhale row, inhale reach, exhale bend, inhale, good. Turn the blocks on medium. Step back to plank pose, lower the knees, pull the heart forward, and then take these kneeling chaturangas for three. Good exhale elbows in two. And one, push into an up dog if you'd like. Your knees can stay down.

Getting a little extra height here, and downward facing dog, move the blocks to the side, step back, step the feet together. Same thing second side. So inhale to plank, exhale downward dog one more time, inhale shift to plank, exhale downward dog, and then on your inhale lift your left leg up and back, exhale, step your foot forward, lower the back knee, and inhale reach your arms up. Exhale, row. Pull back. Inhale open twist to the left, Stay here or tip it back, lift your right arm.

One more breath. Come back to center. Bring hands to blocks. Turn them on high. Hop the back foot in slightly and then come to fingertips, and I'd micro bend that left knee, but wrap the left hip back.

Take an inhale. If you're just staying here, you can stay or exhale elbows bend, inhale tricep extension, exhale bend, fingertips to blocks. One more time, inhale here, exhale bend, inhale extend, exhale, re bend, fingertips to the blocks, walk the blocks forward, little bend in your standing leg, extend along through the spine and right leg, take an inhale, stay in the support, or exhale. Pull the elbows back. Good inhale extend.

Exhale re bend. Inhale fingertips to the blocks. One more time. Exhale pull back. In Hal extend, exhale re bend, fingertips to the blocks, turn the blocks down to medium.

Step back to plank. Your choice needs up or down, lower chaturanga three times one, exhale lower, inhale push back up. One more time. This time, if you'd like, add the up dog, try to lift up out of your shoulders, maybe extending the thighs up, Let's go down dog on the blocks this time. Press the heel of the hand to the edge of the block, chest back, and just see how it feels. One more breath.

Good. Start to walk your feet up to the top of the mat. Come up halfway, Arda, exhale fold, circle the arms all the way up big breath. Palms to the heart, inhale reach up, exhale fold, lengthen, step the left foot back come up to a crescent pose, reach your arms up inhale, row. Pull the elbows back exhale. Open twist inhale. Stay here. You can have a little bend in the back knee or tip it back.

Big breath, come back to center, inhale, open this up warrior two. Good. Enterlace the hands behind the back, move that clasp to the right hip and then reach the right arm up and back reverse where you're with this half wrap, either bring your right forearm to the thigh for this modified side angle with the half wrap, or some of you might reach under for the full bind. Good. If you'd like, you can also cactus this top arm. One more breath. Go ahead. Rise back up.

Warrior two. Take hold of the blocks. Walk them to the left. Turn the toes left. Wide legged fold length then.

And then take your right hand to the block, left arm to the sky, bend your left right knee, excuse me, and open twist left arm up. Good. Come back to center. Inhale, and then open the right arm to the sky and then your left knee. One more breath. Release the right hand, walk the blocks to the left foot, frame the left foot, come to that lunge, and then walk your blocks forward. Here we go again.

That supported warrior three, Good. This time, cactus the left arm and lower the hand. Bend your right knee, hydrant the right leg out, and lower it down. We'll do those two moves together. Cactus and hydrant hold, reach back, catch the back foot, kick the shinbone back, parivrita Arte chandrasana with Chapasana. One more breath.

Good, release the foot, walk the blocks back to medium height, step back to plank, lower the knees, take a child's pose. I'll take a moment to breathe here. When you're ready, come up to a tabletop position. And let's go downward dog on the blocks. Medium height shoulder distance apart, step the feet together, and then inhale, lift your right leg up and back, step just inside that right block, ground the back heel, and reach up warrior one.

Get palms to the heart, step to a mini squat, and then hands to blocks fold forward, inhale rise to stand, reach up, exhale dive right back down. Lengthen the spine, step the right foot back, reach the arms up, crescent pose, take an inhale, and then open up warrior two as you exhale. Good. In your lace, the hands behind the back, move that clasp around to the left hip, reach the left arm up for this reverse with the half wrap, and then either modify with your forearm on the thigh You can take the half wrap. Some of you will reach under for the full bind. And then if you'd prefer, if it's better on your shoulder to just cactus the arm, find that, take an inhale.

And come on back up warrior two as you exhale, grab hold of those blocks, pivot to the right, just passing through this wide legged fold inhale, and stay for the exhale. Lengthen, walk your hands around the right foot, come to the lunge, take an inhale, and then warrior three on the blocks on high, lift that back leg. Cactus the right elbow, set the right hand down, bend the left knee, hydrant the left leg out, bring it back down, micro bend your standing leg, come to fingertips, hydrant and cactus, and then reach back, catch the foot, kick the shinbone back, lift the heart, pari Vrita, Arta Chandraasana with Chapasana. Good. Release that.

Turn the blocks on medium. Step back to plank. Your choice vinyasa, Chaturanga, maybe a modified up dog. To downward facing dog, tap the feet together, inhale the left leg up and back, set just inside that left block, ground the back heel, and rise warrior one inhale. Palms to the heart take a step up to a mini squat and fold forward.

Good rise to stand, reach up, inhale. Palms to the heart. We're gonna come onto your backs so you can move the blocks to the side, lie down, bend your knees, and then take a modified eagle. So wrap your left elbow on top of your right or hold shoulder blades. So the modified version or the full version, let your knees knock in, And just take a moment to breathe here.

One more breath. Cactus the arms. And then modify eagle. So either hold on to the shoulder blades with that right arm on top, or you can take the full eagle. I'll just take a moment for constructive rest. Full smooth, steady breaths.

Take one more deep breath here and exhale. Cactus the arms just for a breath. And then we'll take suptagomokasana. So cross the left thigh on top of the right. If this is where you hold, that's fine. If you can reach up for the bottom of the heel and pull the feet apart.

Take that. Maybe rocking a little side to side. Press the heels forward. Pull back with your hands. Take one more breath.

And then switch legs across your right thigh on top. You can take the knees here or if you can reach up for the bottom of the heel and pull the feet out. Soup da gomukhasana legs, press the heels forward, pull back, and breathe. One more breath. And then unwind the legs, bring the soles of the feet together knees apart.

You can rest a hand on the heart and one on the belly. If this is uncomfortable for your legs, for any reason, you could support your knees with blocks. And then just feel into the body, into the now. Take a deep breath all the way to the top. Open the mouth and sigh.

Noticing after that bit of movement, anything that either surfaced or shifted If you're visualizing sort of stars twinkling in the sky, maybe they look a little brighter. Maybe things have taken a different shape. And then let's come into your shavasana. So extend the legs. You can give your shoulders and your hips a little tuck.

Let the palms turn up and soften. The fingers can curl back like petals of a flower, scan the body from head to toe. Notice anywhere that you might be holding or gripping that you can release. Stay here as long as you'd like. And if you're rolling to your side to come up, gently, press to seated.

Thank you for sharing your practice.