Great Full Morning Flow

Good morning, Namaste. Welcome to our final practice of this show. No props needed. Just the just you, your mat, the wall, a sense of adventure. We're gonna be moving through a playful flow.

That can involve, popping up to the wall here and there are some greatest hits of what we've kind of experienced in this, show. So enjoy. Let's start on our tummy and just relax all the way down. Against the earth. Create a little pillow for your forehead. Drop down into the hands.

Bend your knees. And let's just let the shin bones shift from side to side. And this particular little kind of self soothing movement always reminds me of childhood. And it feels really nice on the low back and is actually quite a functional movement for just bringing some relief into the side joint, but the quality of it is kind of playful and light. So just let it start to rock with your head side to side.

Let your feet maybe circle. From one side to the next and just feel that freedom in the knees and in the hips and maybe even crossing the ankles in and out and just sort of exploring the space right above your knees. Take it over to one side and the other a couple more times. And as you do that, you might feel your knees and hips shifting a little bit closer together more towards hips width apart. And then keeping your knees bent, your heels kinda close to your your, butt, bring your hands next to your chest. We'll roll up and over the knees to press back to child's pose, and I'd love for you to think of that almost like a massage because we'll go in and out of that a few times, shifting the hands and knees bring the heels with your bottom, walk your hands forward lower to your chest through Chaturanga.

And then same thing here as we lift up, come through cobra, go up and over, rolling across the knees. Into child's pose. You can grab a blanket if you need, but otherwise just feel that rolling over the knees through chaturanga to your tummy. Inhale cobra, go up and over your bent knees. Into child's pose.

And one more time, a little massage for the knees up and over, melting down through Chaturanga, inhale, lift the chest, rolling over the knees, child's pose. Walk your hands over to the right edge of the mat, reach the left hand a little further and slide your right hand down next to your knee. Turn your chest open a little bit towards the right, and you can even roll the palm, left palm open rest your ear on your shoulder and hang out here for a moment, breathing into the sideways. XL completely. And then take it across to the other side.

Right hand sweeps across. Left hand draws down next to your knee. We roll open through the shoulder. Let your head rest against the inner arm. Take a deep breath in.

Exhale. And then coming back to center, rise up to hands and knees. Take a couple cat cows here once you get yourself sorted out with hands under the shoulders, knees under the hips, inhale to arch. Exhale round. Right away. Let this start to become a little playful circle your head and tail.

Circling through the shoulders and the hips and just exploring those kinda round, barreling movements that are available to you in the ribcage, the spine, and the hips, and shoulders. One more time each direction. Working with the breath. And then go ahead and shift into a forward fold at the back of the mat, kind of close to the wall. So we'll walk the hands towards the feet.

And then you wanna be close enough to the wall that you can reach back and touch it because we'll lean into our fingertips, bend the knees and arrive, oh, into a supported chair. Walk your feet forward enough that you can sink down to almost a 90 degree bend and find a chair pose here. Inhale. Cause the walls our friend exhale circle the arms wide and down. Inhale. Sacrum at the wall, shoulders at the wall.

Back of the head at the wall as you circle. One more time, inhale up. Open nice bit of power in the legs. Take your hands to the wall, lean against it. We'll shift our hips up as we straighten the legs and relax into a forward fold.

Inhale lift up halfway, fingertips can slide next to the ankles, exhale, melt it down. Bring your hands next to your hips. Roll up the spine, push off the wall to stand and circle the arms out and up. Exhale forward, fold, swan diving down. Walk it out to your plank, top of a push up.

Just building a little playful namaskar here, lower chaturanga. Cobar upward dog is the inhale. Exhale downward dog walk your hands all the way back. Reaching to the wall, bend the knees, find your supported chair pose as you inhale. Exhale circle the arms wide.

Let's do that again. Inhale. Exhale circle. So you can go lower if you'd like, right? The lower we sit, the more kind of power we build in the legs. Take one more. XL. Taking your hands to the wall lean forward.

Shift your hips up the wall, supported forward full, let your arms go. Inhale, lift the heart halfway. Exhale, relax back down. Take your hands to the wall, start to lift your chest, soften the knees, push up to stand, look up, exhale swan dive all the way down, walk it out to plank. Lower chaturanga.

Inhale upward dog. Exhale downward dog. Let's take that one more time walking the hands all the way back. Reach to the wall. Bend the knees, land in your chair as you inhale, exhale circle the arms. Take it up. Exhale nice and wide.

And just keeping that little space behind the back here so we're not anchoring the low back at the wall, but just keeping a nice neutral spine. Bringing the hands to the wall, hips sneak up. Forwardful. Inhale, lift up halfway. Exhale soften the knees, release.

Hands to the wall. Let's push off the wall up to standing. Exhale swan dive forward, fold. Walk it out to plank. Lower Chaturanga.

Inhale. Open the heart. Exhale. Fold it back. Three good breaths right here. One more breath.

And then from here, step the feet close together. We're gonna take the left leg to the sky, inhale to reach. Exhale, step it all the way through. Let's come up into warrior one. Rising up, inhale.

Now, as you exhale, sweep the arms forward and down, walk your hands to the right edge of the mat all the way towards the wall. Pivot, and then step back to down dog with the right leg high. Big inhale. And then we just repeat that sequence. We step it forward.

Warrior one base. Inhale. Come on up. Exhale, reach forward and down, walk it to the left, all the way around to the back of the mat, step back to down dog. So a little half mandala here, left leg high, step it through, warrior one. Inhale to rise.

Exhale forward and down, generating heat as we walk it towards the wall. Stepping back down dog, right leg is high. Bring it all the way forward. Warrior one base. Inhale. One more time, exhale forward and down.

Walk it to the left. Step back to down dog. Left leg goes high. Bring it all the way through. Warrior one base. Inhale.

Exhale forward and down, walk it all the way to the wall. Step back to down dog. Right leg. Exhale step it through. Inhale. Come on up.

Exhale. This time back to downward facing dog. Take one more slow deep breath in your downward dog. Exhale completely. Let's drop it down to child's pose. Just for a moment here, big toes touch, sink the hips, melt down.

So we're about to come into some opportunities to play and to add on some of the things we've learned or experienced at the wall. Just suggestions. Take what you want. Leave what you don't. As you inhale, come on up to hands and knees, curl the toes under.

Take it back to downward facing dog. Step the left foot forward just a few inches, shoulders over the wrists, look towards the top edge of the mat, and then let's lift and lower that right leg three times. You do have the option to drive down through the left leg and reach up through the right the wall is there to catch you if you overshoot your balance, but we're just lifting and lowering a few times and then we'll step the right foot forward coming up into crescent pose. Inhale. Exhale, take a prayer twist, left elbow to right thigh, turn the chest open. Maybe open up your wings like a butterfly, left arm down, right arm to the sky.

And then let's exhale, release that top arm down. Inhale, high crescent. Exhale, push off the back foot, hands to the wall. Left knee comes up. We catch the heel or the top of the foot with the left hand. And here's our royal dancer moment. Taking this opportunity to lean into our friend the wall to open the quadriceps.

And then as we exhale, we'll come back up. Step the right or the left foot back slightly behind the right and bring the right foot to the wall. We've been here before. We take our arms up over our head. I'm out of breath, but I'm gonna keep going forward fold, parsvotonasana.

Right? Pyramid pose, if we were on the mat, both feet on the mat, Patagustasana, if we were balancing. Sweep your right arm up and back, opening up. As you exhale, draw your hand back to the wall, We turn the bottom foot open, heel toe the right foot over and bend the knee. We were here before.

Inhale, sweep your left arm up and over. Exhale, turn the right toes in. Here comes that wide forward fold. Make sure that top foot is turning parallel if if anything slightly inward. And then we continue to turn turn turn towards the back of the mat setting up for our warrior three.

You're welcome to stay right here. You're welcome to soften the standing leg and bring your hands to your hips raising the torso up. Third option would be to plant the palms and take the left leg to the sky, finding that hovering elbows shape. And then we release wherever you are coming out of. We step down.

Approximate our reach to the wall and then sit back and are supported. Oh, where we are at the beginning, chair pose. Open up the arms. That was a lot. In hell reach it forward, open the arms up. Hopefully, some of this is familiar by now. One more time. Inhale, open. Take your hands to the wall.

Shift the hips up. There's your supported forward fold. Keep the knees soft this time and reach back, lace your fingers, send the knuckles up and over. If your shoulders feel tight, pause, grab a strap, and hold the strap with, at least shoulder width distance between the hands. Anyway, hang out here and relax for a moment or two.

Catch your breath. I want to catch mine. And then we release the hands. Hands come right next to the hips. We push off the wall, stand.

Exhale hands to the heart. Take a little about face, back it up to the back of the mat, inhale open the heart and reach. Exhale swan dive forward fold. Walk it out to plank, picking up where we left off going in to side two. Lower Chaturanga.

Inhale, open the heart. Exhale downward facing dog. So we're just incorporating the wall into our flow. Just think of it as an extension of your mat. Take the right foot forward just a few inches, shoulders over the wrist, the gaze looks to the top of the mat.

Start to lift and lower the left leg. This is a great pathway to work and to practice. If you want to get a little air under that bottom foot, you just drive down to go up swinging the left leg reaching for the wall, reaching for your balance, just enjoy going up and down. And then we step, left foot forward, adjust our feet for crescent pose, inhale. Here we are.

Come on up. Exale hands to the heart, taking a twist, calming it down, bringing the right elbow to the outer left thigh, turn your spine, maybe look over your shoulder. Feel free to open up your wings. And then slowly come back to crescent pose inhale. Push off the back foot, hands to the wall, right knee floats.

We go into our royal dancer, catch the top of the ankle, the foot, draw the thigh back, the left hand up, and just letting it kind of float into that support. We release our right foot slightly behind the left. So we give ourselves a leg length of space. Take the left foot to the wall. Reach your arms up.

Exale forward fold. Reaching to wherever you can. Start to lift up through the crown. Reach your left arm up back and open into your twist and then gather. Opening up heel toe, heel toe, right foot open, left foot over, bend the left knee, elbow goes inside the knee.

We reach up on the inhale. Stay here as you exhale, spiral the chest open. One more breath here lengthening up and over towards the wall. And then that left foot starts to turn in as we adjust the torso down. Oh, it's a long way to go.

Start to walk your hands towards your right, pivoting the feet, finding your warrior three base, soften the knee. Option to take the hands to the hips. Very powerful move here to lift the torso. Option, this might actually be the easiest one, to press into the hands and take your right leg to the sky, finding that hovering elbows, and then bring it back down. Approximate that chair pose at the wall reaching back Catch yourself a little far.

Oh. This feels right. Hang out here for a moment and maybe go a little bit lower. Just to say we did. Fixed your shirt, center your focus.

And then go ahead and reach your arms up over your head. Notice the difference if you posterior tilt versus neutral pelvis. Right? It kind of unloads the legs a little bit and loads the lumbar spine. When we tuck, we wanna keep it neutral. So these guys or girls stay loaded. Right.

Take a deep breath in. XL, start to go down a little more. Walk it on down. Walk it on down. A little more.

And then from here, if you can slide all the way down, all the way down. Oh, that feels amazing. And let's give the legs a little break. We wanna bring the hips right to the wall. And reach into a forward fold.

Take three more breaths here. Start to lift through the chest. Lift through the heart. And then hands to the back of the mat, bend the knees scoot your hips forward. Cross over the ankles, make your way back to downward facing dog.

Bicycle pedal through the feet and knees. The next time that the left knee bends lower it down. And then just approximate reaching the right leg back to the wall. So you might need to move yourself slightly back so that you have that legs length from the wall. Let's pivot our left shin slightly out and come into this kneeling side plank that we experienced in one of the opening practices. And with these anchors with our left hand down, our right leg at the wall, that's the stability of the posture, and then we can allow the upper body to just flow.

There's that bow and arrow action of wrapping down towards the bottom wrist, then drawing up the inner arm open up through the chest. Just one more time is to feel this shape again. It's a nice variation. Good. And then from here, top arm reaches over your head. As you bring both hands down, pivot the right foot so the toes point straight down, press into your hands, coil through your core, and then see about lifting that left knee into the chest.

So we're in this floating plank. As you exhale, left foot down, downward facing dog. Let's enjoy the second side, ripple forward. Let the right knee find the mat. Check out the left leg length.

We pivot the right shin. Line up right hand with knee and we've got that perpendicular placement of the foot. At the wall. So reaching up through the chest. Let the upper body flow like water. Come down towards the wrist, pull up through your bow and arrow, send your intention up.

University's always listening, pick it down. Gather. Open. Once more down. Gathering.

Opening up. As you exhale bring both palms to the mat, we realign your right shin plant your left foot, and you wanna make sure the shoulders or the hands are right under your shoulders, coil, lift, and maybe that knee will lift up. Hovering here for a moment. Very strong shape, exhale. Step the right foot down, followed by the left, walk your hands all the way back to your feet, soften the knees, and hold on to opposite elbows. Hang here.

Two more breaths. Release your hands, soften the knees, draw the navel in slow. Roll up the spine. Stand up nice and tall. Roll the shoulders back.

Inhale reach up and back. Look towards the wall. Maybe touch the wall and then bring the hands back to the heart. Just do that again. Inhale. There is the opportunity to walk down the wall into your wheel.

And if you wanted to do that, you might move your mat all the way to the wall. I'm gonna keep it simple right now. So this time we reach up and back The right hand's gonna come to the wall, step your feet away, and then open up the chest. And there's this elegant simplicity here. We were in this shape a little bit earlier in the show. And this is particularly in our culture now with all the kind of typing, holding phones. We get so tight through our chest and shoulders, and this simple shape is medicine.

You don't have to be warmed up to do it. You don't have to be in yoga clothes. You can be at the airport, hang it out and just place your hand on the wall and open your chest. A couple of breaths here. Sometimes I like to place my opposite hand right there at the pectoralis major and minor right heart center to remind myself to breathe into the spot and then release.

Take a couple circles. Catch the upswing with the opposite arm. Fingers point back, thumb points up, right hand can come to the left side of your heart center. And I like to do a little sway side to side just to As we put our weight into the left foot, it kinda opens the left side a little bit more and then we back off. So we keep that slow pulsation. Sometimes I feel like this is even as effective as wheel.

And then release, take a couple swings. Last swing, you're gonna turn and face the wall, line up your hands with your ribs, walk the right foot back, swing the left foot back. Finding your warrior three. There's that option to drop the hands down and kick to the wall. One last inversion.

Hello. But it's not necessary if it seems excessive. Coming back up, hands are level with the ribs, step the left foot back. Just exploring how we can, right leg swings up. Kind of move fluidly with our new prop here.

You can stay right here and enjoy this opening or take the hands down and kick on up to find your balance or work on the inversion. And then when we exit out, our favorite Shavasana is legs up the wall. So you're gonna bring your hips right to the corner like we've been practicing. Do a little tuck and roll. We've got one more opportunity for bridge.

Shoulders stand and plow from this shape. If you're feeling like Shavasana is the only posture that you need to move into at this moment, then this is where you land. If you'd like to take one more little play into this inverted bridge, soften the knees a bit, roll it on up. I was I think I prefer this one over regular bridge just because it has this nice inversion quality. Go up again. And hopefully it's starting to feel a little bit more familiar and a little more welcome coming back down.

One more time to go up. Can lace the fingers, walk the outer shoulders in, support the back. Let's revisit that supported shoulder stand moment. And then from here, one leg can go over followed by the other into your halasana plow. Three good breaths.

Bending the knee, Bringing the heels towards your glutes, one foot on the wall followed by the other, release your hands and slowly enjoy the descent down. Let's let the legs open up to a wide v supta upa vishtokonasana. Lace the fingers behind your head curl up for a moment. Just integrating your power, your strength right back into the center of the body, feeling that coil, holding that shape just another moment, coiling up a little higher. And then slowly lengthening the spine, pulling your head back lengthen the neck to come back down to planet earth.

Bringing the hands to the outer thighs, bend your knees. Bring the feet to hips width apart. Let's army crawl back a little bit. So I've got my hips up. I'm army crawling on my shoulders.

Now I have this 90 degree bend, kind of like our wall sit or chair pose we did at the wall, but way more comfortable here. And this is a great place to come in to thread the needle. Bringing the right ankle on top of the left knee, you can use your hands to press the right knee open and anchor the heel, the outer ankle at the knee. Notice if your hips are tweaking to one side, try to keep them neutral, and then that same thing here as we learned with chair at the wall. We don't wanna load the spine down, but just keep a little bit of space behind the low back. From here, slowly release, and let's take the second side.

Left ankle, right knee, pressing open evening out the hips, little bit of a lift behind the back waist. One more breath. Slowly release, taking your feet down, and then army crawl all the way back. Whoever you like to get there. Give yourself the space to stretch out through the legs coming into our final moment of silence and surrender restoration.

Silence can give us so much more than noise can. So allow yourself to drop into that space. Start to send a little bit of movement to your fingers and your toes. So you inhale reach your arms over your head and reawaken. As you exhale draw the knees into the chest.

Let's rock on over to one side to come up to a comfortable seat. Alright. You did it. Bringing the hands together at your heart. Let the thumbs rest at your forehead for a clear calm mind. Bring the thumbs to the lips for kind, loving communication, and then let the thumbs come to the heart for open intention, feeling that vertical line between all those points just like the verticality of this wall.

We've been working with this whole show. Just bring that with you into your day. Your practice. Thank you so much for joining. It's an honor and a privilege. Namaste.