Catch a Wave

Hi. My name is Aaron. Welcome to class. Today, you might want two blocks for things like pyramids, standing split, and half moon. Or if you have sensitive knees, a blanket, I'm practicing without props today. So we will get started in a comfortable seated position across one shan in front of the other. And, the title of the class is Ketchup Wave.

So it's about riding the waves of life. And also improving, range of motion and flexibility in our wrist flexors and other joints. So close the eyes. Take a moment to just land Maybe even visualize that you're at the ocean, just watching the waves crashing, and then join the palms together in front of the heart. And if you have an intention that you'd like to set for your practice, go ahead and get clear.

Take a full deep breath in. And as you exhale bow the head towards the heart, release the palms and allow the eyes to open, and then reach the arms behind you, interlace the fingers if possible, and see before you fold how much range of motion you have by lifting the fingertips up in the back. And then start to fold down, let the crown come or the forehead towards the floor as the fingertips lift up and back behind you. Enjoy that to shrug the shoulders up by the ears. We're here for one more breath.

And then come on back up, bend that elbow switch the clasp, opposite thumb and index finger on top, and opposite shin in front. And then again, sit up tall, see if you can lift the fingers up off the floor. And then start to bow forward, forehead towards the mat. Try not to round the back, so lengthen and then extend the arms, keeping those upper shoulders away from the ears, one more breath. And then come back up.

Good. Alright. Interlace the fingers. We'll take a wave motion with the wrist, stretching one down, pulling the other up. Fifth three, two, One, flip the palms inside out bottom gully asana, press down through your sit bones, reach up through the palms, take a deep breath, and exhale release. And then we'll take dorsi flexion plantarfection of each wrist. So just see how much range of motion in either wrist you have, one more each side.

Good. And then reach across the body, give yourself a little stretch, right arm across, and release, and then switch, left arm across the body. Take a deep breath. And exhale. Good release. And then we'll come forward to a tabletop position, spread the fingers, and take a few rounds of cat cow. So inhale lift the heart.

And exhale press to round the back. Again, inhale lift. Exhale round. One more time. Big breath in. Exhale round, and then see if you can lift the heel of the hand and the palm, and then lower it down.

Keeping the finger joints down. We'll do that two more times. If you need to do one at a time, if it's too much, you can alternate one more. Good. And then come to fingertips and sit back into a fingertip child's pose. So hips to heels big toes together, stretch through the side body, maybe even crawl the fingertips further forward, getting into the upper thoracic, and then fold deeper.

One more breath. It plant the palms down, lift back downward facing dog, and press the chest back, press the thighs back, little lift of the belly. And then inhale shift forward to plank. Now, again, if you wanna try lifting the heel of the hand and the palm, maybe one at a time in your plank, notice how much you rock to one side, see if you can stay fairly center. One more each side if you can. You can always go back to knees or just hold your plank and then downward facing dog as you exhale.

That on your inhale, let's lift the right leg open up the hip, bend the knee, breathe. Some of you might slide the left hand back, lowering the elbow, getting a little deeper into the shoulder hamstring. And then straighten out the leg, straighten the arms, step your right foot forward, lower the back knee, and inhale reach your arms up on Janae. Good. Release the left hand down. Open twist turn your right palm back half wrap.

You can stay here or tuck the back toe and extend the back knee. We're here for one more breath. Good. Release the hands to the ground or if you're using blocks. Straighten both legs pyramid pose, take a breath to lengthen, and an exhale to fold. One more breath. Little bend in your front knee, step to the top and fold.

Come all the way up, inhale big breath, exhale palms to heart, inhale, or the hosta, exhale bell forward, uttanasana, inhale lengthen and step your right foot back, lower the back knee, inhale arms rise on gina asana, release the right hand down to the ground reach your left arm up, turn the left palm behind the back half wrap. You can stay right here or tuck the back toe and extend the back knee. Take a breath. Release the left hand down frame your foot and straighten both legs pyramid pose. Find some length. You can shorten the stance, widen the stance, and fold, pull the naval towards the spine.

One more time here. Inhale. Find some length. Wrap the left tip back as you fold. Little bend in the front knee to plant the palms. Step back to plank.

Shift forward. And as you exhale lower all the way down to the belly, come to fingertips, and then roll the shoulders back, lift into a fingertip cobra. Lower down like a wave one more time, roll the shoulders back lift the chest and the chin and lower down, press back to that fingertip cobra, strengthening the fingers, and take a breath here. And then downward facing dog as you exhale. We'll be on the same leg. This is a serious c type sequence.

So left leg will lift, open up the hip, bend the knee, breathe here for a moment. And again, you might slide your right hand back to lower the elbow down, getting a little deeper into that hamstring shoulder if it feels good in your body. And then reextend arm and leg inhale. Step your left foot forward, and this time we'll rise to a crescent pose. Take an inhale flex through the wrist, pull the arms down by your side.

This is sort of like an up dog. And then point the fingers down, inhale, like, a wave reach up, flex the wrist, pull the arms down, shoulders back, one more time, point the fingers reach up and then flex the wrist and pull them down. Good. Make a fist, pull the elbows by your side, lift your right knee to your chest, Keep the fist by your shoulder. Keep the shoulder heads back. Use your thumbs maybe to even remind.

And then kick the right leg back to a warrior three. Good. One more breath here. And then step back to a crescent pose, punch the ceiling away from you, take the left hand to the hip, reach up and over side bend. Inhale. Good. Exhale here. Come back to center, make fist reach up, and then open up to warrior two.

Go post the arms, and then inhale reach up straight legs, and moving dynamically exhale goal goal post. Two more inhale reach up, exhale bend, one more inhale reach up, exhale re bend, reverse this. Big breath. Good circle the hands down, spin to the ball of the back foot, step to the top, uttanasana. Inhale, exhale fold. Rise to stand, big breath, inhale, palms to the heart, exhale, repeating second side, inhale reach up.

Exhale bow forward. Inhale lengthen, step your left foot back, reach the arms up, crescent pose, flex the wrist, paint the sky, roll the shoulders back, fingertips point down, reach up, inhale, flex the wrist, exhale, shoulders back, one more time point, the fingers reach up, inhale, exhale, flex, pull down. Good. And then reach up. And as you step up onto your right foot, make fist, pull the left knee to the chest shoulder heads back, keep your fist towards your shoulders, kick the left leg back through warrior three. Good. Maybe even use your thumbs to remind your shoulder heads to roll back.

And then slow step back, press and pose, punch the sky. Take the right hand to the hip, reach up and over side bend to the right, take an inhale, Stay for the exhale. Come back up to center, make fists reach up, and then open this up warrior two sync in. This time bicep curls turn the palms up. Curl the biceps as you straighten and then extend and open the palms.

Two more times curl and squeeze the biceps and open one more time curl create some resistance, exhale open, reverse warrior, big breath, circle the hands down to the mat, this time step to plank pose, and then inhale exhale lower slowly to the belly. So we're gonna take a pec stretch now. You'll reach your right arm straight out or cactus the arm. It's about shoulder height. Keep your left elbow bent, lift your left foot, start to roll to the right. You can step your left foot behind you.

You can come to fingertips. Your head can be up or down. I like to lift and kinda turn away from the floor a bit. That gives me a deeper stretch. If something doesn't feel right, just listen to your body and back out. So one more breath here.

Good. Engage your core to slowly unwind back to center. Rebend your right elbow, and then extend your left arm. About shoulder height, you may have to move up or down unless you cactus. And then look to the right, lift your right foot. You can bend the knee and start to step behind your back.

And then push out of your right palm or fingertips, head up or down and start to turn and again adjust as needed, breathing into your pec and your shoulder. One more breath. Good. And then slowly unwind. Come to that fingertip cobra, inhale lift up.

X hail lower down, plant the palms, push back downward facing dog. Take a breath. Open the mouth, exhale. We'll start with the left leg this time, inhale left leg lifts, exhale step your left foot forward, and rise crescent pose, take an inhale, make fist push the arms back chest forward, dekasana, and then bend your elbows, either stay right here, or if you're okay in your low back, extend the arms forward. Power lunge one more breath.

Good hands to ground our blocks if you're using them. Lift your right leg standing split. You're welcome to take one or two hands behind the calf. Maybe plant the palms. Do a little lean.

Little heel raise, maybe a little hop kick. One more breath. Good, landon Crescent pose. Inhale reach up, exhale, open up warrior two, flip the left palm, inhale reverse warrior, good come upright straighten your front leg shorten the stance reach forward, either land your hand on the shin or a block, trikonasana, reach the top arm to the sky, make a fist. Take a breath.

Good look down. Keep extending that fist up, bend your left knee, step up into half moon, and then kick back through your right leg, or bend the knee, catch the foot, Chapasana. Take a breath. Full exhale. It extends the leg long. Square off. Take a step back to plank pose.

And then lower chaturanga with her without your knees, inhale either modified cobra or updog, and downward facing dog hips back. Take a breath. Exhale. Right leg lifts on an inhale. Step your right foot forward and rise crescent pose inhale.

It make fists and then hover day costs on a roll the shoulders back, pull the belly in, and then bend your elbows. Either stay right here, roll the shoulders back, or extend the arms forward. Inhail. Good. Exhale standing splits. Step onto your right foot. Lift your left leg up and back.

One or two hands can fold behind the calf. Maybe you're playing with tipping the weight towards the fingertips. Little heel raise, roll the biceps forward, maybe a tiny hop kick. Your bottom foot can act as a break. Good land in crescent pose.

Inhale reach up. XL warrior two. Flip the right palm. Inhale reverse warrior. Come upright, straighten your front leg.

I like to shorten the stance, cut the right hip back, hand to shinner block, reach up, make a fist, punch the ceiling. Take a breath here. Try not to hyper extend the knee. If your hand is on the shin, look down, bend your front knee, travel with or without your block, half moon, kick back through the top leg, or bend the knee, catch the foot, and open the chest Chapasana. Take one more breath, good extend the leg, release the hands, square off step to plank, lower the knees, and come back to child's pose.

Take a breath. And exhale. Come upright and take the soles of the feet together knees apart, baddha konasana, lift the chest. You can stay right here. Sometimes it feels good to press one knee down and the other.

And then if it feels okay in your body, you can start to fold. Full deep breath in and complete breaths out. One more here. Good. Come upright. And we'll make your way onto your back for bridge pose.

So lie down. Bend your knees. Give your shoulders a little tuck. Lift the hips. And then you can interlace the fingers and puff the chest up. Dig the heel bones down and lift the heart.

One more breath. Good. Release the interlace lower down. If you have a full wheel in your practice, you're more than welcome to flip the palms and mindfully come up. I'm going to repeat one more bridge. So lift the hips, tuck your shoulders, and And then you might interlace the opposite clasp.

Roll the inner groin down. Try to keep your feet parallel and about hip distance. If they turn out or widen slightly, that's okay. One more breath. You just want the sacrum to have some space, and then release the interlace, lower down, hug your right knee into your chest, and take it across the body for your spinal twist. Deep breathe.

One more here. Come back to center, hug your left knee in, extend your right leg out, and then take it across the body, spinal twist. Final breath. And slowly return to center. You can hug your knees into your chest.

Take a little rock. And then extend the legs long, tuck your shoulders under, and find your way into your final rest. And I'd love for you to stay as long as you can if you have the space. Relaxing from head to toe. Thank you so much for practicing.

Namaste.