Let it go, find your flow

Hello. Welcome to class. Today is about letting things go and finding your flow. Sometimes we feel like we're just on the edge of something or really challenged and How do we let go of something that has just really thrown us off balance? Or how do we find our balance? So we might be playing with that tipping point a little bit in this class. So I hope you enjoy.

Let's begin into Dasana. You can join the palms together in front of the heart closing the eyes, and take a moment if there's a focus that you have for your practice to go ahead and set your intention here. Feel the feet grounded beneath you. One more breath, bow the head towards the heart, release the arms, take a little wider stance, hands to hips, and just circle the hips in one direction one more in this direction and reverse the direction. Go the other way.

Good. One more here. Nice. And then stand tall. Center your right foot. Open your left knee. We'll take tree pose.

You can slide the foot above or below the knee. And then if you'd like to reach your right arm up, start to tilt into a side bend. Just playing with that balance. One more breath. Come back up through center.

Both arms extend. Release the arms, step the foot down, and recenter. Shifting weight into the left foot, stand tall. Let's open the right knee, slide the foot up above or below the knee. You can stay here. Extend the left arm, maybe start to side bend over to the right.

Just playing with your balance. One more breath. Come back to center, reach both arms up tall, and release that down. Starting at the top of your mat, we'll reach up or the hosta inhale. Exhale bow forward, utanasana, exhaling, aorta lengthen the spine, and fold exhale.

Hold opposite elbows. You can take a little wider stance, maybe bend the knees just hang here in this ragdoll position, letting anything go that you don't need to carry. Let it roll off your back. One more breath. And then slide the hands to the shins Find Arda, roll the shoulders back, and step your right foot back.

Lower the knee. Inhale reach your arms up, Anjanae. Exhale cactus open the chest. Again, inhale reach up, exhale cactus the arms, and then inhale reach up, bring the palms to the low back. So the fingertips point up and then back bend, hug the elbows in, upper arm bones in, lift your chest.

It's like a half, ustrasana, and then re extend the arms up, big breath, and release the hands inside your front foot. We'll come into this lizard lunge for a moment. You can turn your toes out, opening that front knee, hip, take another breath here, and exhale. Now you're welcome to stay here. If you'd like, try to shift forward and lift to the ball of the foot, hug the left knee into that left upper arm, maybe extend through that back leg. Lastly, if you'd like, you squeeze the knee into the arm, you kick your heel towards your bum, maybe adding a little chaturanga for an arm balance prep, and then we'll kick the left leg up and back to a three legged dog.

Open up the hip, bend the knee, and take a breath here. Good. Extend that left leg long. Look forward towards your thumbs, bend your left knee. Like you're trying to kick your toes towards your head mini chaturanga, straighten the arms, pull the left knee to the chest, and then step to plank. Take an inhale.

You can lower knees chest chin or chaturanga. Pull through cobra, or if you're ready upward facing dog, and exhale downward facing dog. Take a deep breath in. Exhale. Right leg lifts on your inhale.

Cross the knee under to the left elbow, exhale. Stretch it back inhale. Step your left foot forward. And twist in your lunge, right arm to the sky, turn the palm and extend the arm overhead, wrap the inner arm towards the cheek, and then release the right hand and the back knee straighten your front leg half split. Pull the heart forward, inhale, exhale fold.

One more breath. Exhale, revenge your front knee, lift your back leg, standing splits, maybe walk the hands forward and play with coming to the tip toes. One more breath, and then step the ball of your left foot down, high heels, and lower the heels down. Good. Cross your right ankle behind the left foot. And then if you'd like, you can walk your hands to the left. If you need to soften the knees, let your head heavy.

Take one more breath. And then unwind your upper body and the feet. Bend your knees, utkatasana chair pose, rise to stand, palms to the heart exhale, hug your right knee into your chest, And then hold the knee with just your right hand, open it out to the side. So it's kind of like a hovering tree pose and maybe play with lifting to the ball of your left foot. And then lower down, bring your right knee back to center, and then skier's pose, release the foot, bend your knees hover, inhale, and fold down the legs, exhale.

Good are to lengthen the spine. Step the left foot back, lower the knee, inhale reach your arms up, Anjanae. Exhale cactus the arms, open the chest. One more inhale reach up, exhale cactus, inhale reach up, and then bring the hands down to the sacrum fingertips, lift the back ribs, heel of the hand presses the tailbone down or it's sacrum down, and then arc up and back. Hug the upper arm bones in, broaden the collar bones, and then upright and reach up inhale.

And release the hands inside your right foot. And you could heel toe it over for your lizard lunge, maybe turn the toes out. Just breathe here for a moment. One more breath. Exhale.

Good. You're welcome to stay here in the stretch. If you'd like, shift forward and pick up the heel. So push the ground away. If you want a little bit more, extend that back leg. If you want a little bit more, try to squeeze the right knee into the tricep and kick the heel towards the bum.

Maybe adding those chaturanga arms. Oh, and then three legged dog reach your right leg up and back, open the hip, bend the knee and breathe. Good. Exhale. Inhale straighten the leg. Look towards your thumbs.

Shift forward. Ben your right knee. Like, you're trying to pull your toes towards your head. If you wanna add that mini chaturanga, do so. Straighten the elbows, pull the right knee towards the chest, and then inhale step to plank, and your choice vinyasa. Modify if you need to.

Full deep breaths. And downward facing dog as you exhale, left leg lifts on an inhale, cross the knee to the right elbow exhale, stretch it back inhale, Step your left foot forward and twist in your lunge, left arm opens to the sky, turn the palm, extend the arm overhead, take a breath. Good release the left hand to lower the right knee, and straighten your front leg, flex through the foot, inhale pull the heart forward, and exhale fold. Take another breath. Exhale.

Good one more. Dig the heel bone down. And then rebend your front knee, lift the back leg up standing splits, you can hold here, or walk your hands forward, maybe lift high into the ball, the back fit, try to lift through the inseam of that right leg, and then come to this tip toe fold on both balls of feet, and then lower the heels down. Across your left foot behind your right ankle. And then if you'd like, you can start to walk your hands to the right.

You might soften the knees. And let the head heavy. Take a breath. Full exhale. Walk back through center, unwind the feet, Ben your knees, reach up tall chair pose, utkatasana, rise to stand, and palms to heart center. Good. And then hug your left knee into the chest.

Right hand can come to the hip. You can open that knee dropping the left hip, maybe lift up onto the ball of the foot, and then lower down. Pull the left knee back to the chest and stand tall tadasana. Just find evenness. Ben your knees reach your arms back roll the shoulders back skiers pose, take an inhale, touch the ground straight in any amount through the legs and folds.

Inhale, Arda, uttanasana, chest broad, either step or jump back through your chaturanga, over the toes, up dog, exhale downward facing dog, lift your right leg up on an inhale, step your right foot forward, warrior one, inhale to rise. Open up warrior two, adjust heel to arch and sink in. Now see if you can come to the ball of your right foot, allow that right hip to scoop under and descend the thigh bone down deeper. Good. Keep that depth, release the right heel down, reverse warrior, big breath. Good. Coming to the left foot, turn your left toes out, bend your left knee scandasana.

Use their outer left arm to nudge journey open. Walk through center, bend your right knee, skandasana. You can always modify in a lateral lunge a little higher. One more breath. Exhale.

Walk through center, turn the toes forward, proserita, wide legged fold, maybe playing with those heel raises, and then sinking down into a bent knee. So shift forward, lift your heels, sink back and bend one more time, inhale, high heels, and exhale bend, straighten the legs, walk to the top right foot forward, low lunge, back knee down. You can widen the stance and stick with lizard or reach back, catch the back foot. Some of you maybe come down to the forearm. And I like connecting my left hand to the right ankle and creating this sort of circle of energy.

One more breath. Exhale. Good. Release the foot. Plant your palms. If you wanna play with that arm balance here, maybe the back leg floats and downward facing dog as you exhale. Second side, left leg lifts inhale.

Exhale step through, ground the back heel, rise warrior one, inhale, open up warrior two, exhale. Good. See if you can lift to the ball of the foot and descend this femur bone But on the ball of the foot, see if you can scoop the left hip under deeper. Take a breath. Keep that depth, lower the heel, inhale reverse warrior big breath. Good, straighten the legs, pivot the right toes out, bend your right knee, left toes and knee point up Skandasana.

Take a breath. Walk through center to the left one more time. Skandasana. Both legs are externally rotating. One more breath. And then center wide legged fold, toes forward, inhale, and fold exhale.

One more breath. Maybe leaning forward and lifting your heels. If you have an inversion practice, you can play with it, but we will be moving on, lengthen the spine. Walk around to that left foot, lower the back knee, and then you can stay here. You might sweep the left arm back, catch the foot, or if you lowered to your forearm, catch hold of the ankle and pull the heel in towards your glute.

Take a breath and a full exhale. One more time, big breath in. Exhale, release the foot, either your choice vinyasa, maybe you're kicking towards your glute, bending the elbows and floating that back leg up into ekapodha kundaniasana. Downward facing dog, and lower the knees child's pose. Take a breath. Exhale.

Alright. Come up to your shins, and we're going to set up for Ustrasana. So if you need to fold the mat over or use a blanket, you can. And then come on up. I'm gonna do the first one with the toes top. So you have a little bit of a lift, but if you have blocks or you can keep the hands on the sacrum. So first, we'll start with the hands on the back, fingertips pointing up, hug those upper arm bones in, and then tailbone down, lift the heart, Press the sacrum forward, keep the pelvis upright as you arc up and back one more breath, and then lead with the sternum rise up and sit back onto your shins. For the next one, I'm gonna have my toes pointed, but you can repeat that variation.

So come on up, reach the arms back, lift the heart, try to keep the hips over the knees, and then tip back finding your heels lift your heart towards the sky. Once the chest is open, the head can drop back. One more breath, press through the shins, lead with the chest, rise, and sit back. You're welcome to stay here or try one more. If you'd like to deepen it, you can slide your hands towards the backs of the knees, open the chest.

Maybe the head drops back. Otherwise, stick with one of these variations. Leave with the chest, rise back up, and have a seat. And then we'll swing the legs around to the front, bend the left knee and straighten the right leg for Mauricio c. So left hand back behind you, right hand can hold the knee or you can hook, lift tall, flex through the right foot, and turn the chest open. I'm gonna take a breath here, revolve as you exhale just a little deeper, unwind, open your left knee like tree for Johnu Shir Shasana, reach up inhale and fold forward exhale.

Turning the ribs slightly to the right. Take one more breath. Come up to center, and we'll set up the second side, straighten your left leg, bend your right knee, bring the right hand back, hold the knee with your left hand, or hook the elbow turn the shoulder head back, lift the sternum, and as you exhale revolve deeper. Keep pressing down through that left thigh and try to keep the pelvis square one more exhale. Unwind, let your right knee open, foot on the inseam of the leg, reach up inhale, and then fold forward.

If your back is quite rounded, I would stay upright. Or you can have a little bend in your knee. One more breath, the naval turns slightly to the left, come on back to center, soles of the feet together, knees apart, Bado konasana, full. And come on up. We're gonna roll onto our backs.

Hug your knees into your chest. Open the knees out to the side if you'd like to reach up for happy baby, you can. Take a breath. Full exhale, release the feet to the ground, take a breath, exhale, letting go, and find your way into your final rest setting up really well. So extend the legs, extend the arms, let yourself just find some ease as you close the eyes and stay as long as you'd like in your Shavasana. Take a deep breath.

Open the mouth exhale. Thank you for practicing. Namaste.