I am free

Hi there. Welcome to the Filier Cup series. Today will be a hard opening class with a focus on shoulders, inflection. You'll need two blocks and a strap. When you're ready, take a fire a seat at the top of the mat, And just start to arrive for your practice. Feel free to move around as you need to.

Just to get comfortable, get any little fidgets energy out from the day so far. And then focus on finding a sense of stillness in the body. Allow yourself to settle and just start to begin watching maybe from a distance. Feel your breath a little more viscerally. Feel the body a little bit more deeply.

Allow the mind to be there. Draw your hands to heart center, bow your gaze and reverence and gratitude to whatever you bow to look up to in your life. Take a moment if you'd like to offer up your efforts towards someone else or maybe to everyone out there. We'll start and connect together with the single sound of ohm or union sound. If you'd like to put an intention into your home, I offer I am free.

Take a moment to deepen your breath and engage with it, Uji Praniyama, deep inhales and exhales through the nostrils, hearing the texture and feeling it throughout the body. We'll get started in a child's pose today. You can reach around, swing a rick, their legs around, bring your knees together, and then sit back with the arms reaching forward. From your child's pose rise up to a tabletop position and then grab both of your blocks and place them on the medium height at the top of the mat shoulder with distance. You'll take your elbows and you'll place your elbows on the blocks, bring your hands into prayer and walk your knees back until your feel enough of a stretch through the shoulders and drop your chest and bring the thumbs closer to the nape of the neck. Take a couple breaths here.

Just starting to get comfortable with this action, this flexion of the shoulders. Take a couple breaths here if there's any movement you'd like to make side to side up and down a little bit, feel free. Allow yourself to integrate this in the way that it feels right for your body. Two more breaths. From there, slowly walk your knees back up.

Bring your hands to the blocks, move them off to the side again, and then meet me in a standing forward fold. From your down dog, you can lift your knees and walk your way to the front of the mat, easy fold over the legs. Let your body hang for a second. If you wanna grab opposite elbows by the ears again, you get a little of that shoulder flexion stuff. You can move the elbows forward and back.

You can switch the elbow grab and sway as much as you like. This is for you just to help yourself drop into the way your body is here and now. One more breath like this. And then let your arms go slowly roll through the spine to stand, Tarasana mountain pose, roll your palms open, really allowing ourselves to feel nice and tall, expansive in all directions, front back side, high low. We'll take a modified hothis unsolputation with shoulders, inflection grabbing the thumbs. So with the legs together, catch your right thumb over your left as you inhale, lift the arms, pull the thumbs apart, shift up inhale.

Exhale fold forward over the legs. Take a halfway lift inhale, lengthen spine. Exhale reach your left leg back, drop the knee on tuck the toes. Catch your right thumb over your left, inhale anjaneyasana as you lift up, pull the thumbs apart, look up. Exhale, plant the palm, step back downward facing dog.

Inhale plank pose shoulders over wrists. XL, drop your knees, chest, and chin, shift forward elbows back. Inhale, glide onto the belly, cobra pose, lift heart. Exhale tuck the toes downward facing dog. Inhale, lift the left leg up to the sky, reach it back.

Exhale place the left foot forward, drop the right knee untuck the toes. Left thumb over right, inhale high on Janhaos, and pull the thumbs apart, look up. Exhale plant the palm step forward, forward fold top of the mat. Inhale roll through the spine, left them over right as you pull, lift up, look up. Exhale arms by the sides, tadasana. Take a full breath here.

And then we'll do the other side, inhale, left them over right, inhale pull up, look up, exhale fold forward over the legs. Inhale halfway lift. Exhale right leg back, drop the knee, untuck the toes. Inhale, left them over right reach arms up, look up, exhale release the hands downward facing dog. Inhale plank bow, shoulders over wrists, exhale drop the knees chest and chin.

Inhale cobra, slide forward, lift heart, exhale downward facing dog. Inhale lift right leg up, reach foot, exhale place the right foot at the top of the mat, untuck the toes, drop the acne, right thumb over left, inhale pull thumbs apart, look up, exhale, release the hand, step forward, forward fold top of the mat, inhale roll through the spine, right thumb over left, lift up, look up, Exhale arms by the sides, tadasana. Take a breath here. Slowly fold forward over the legs, interlace the hands behind you just for a moment to get a nice reverse spine, a little break from that flexion in the shoulders that we'll be focusing on a lot today. Take another breath here.

Release the hands halfway lift, inhale, exhale plant the palm, step back to plank pose and lower down halfway, Chaturanga. Inhale, up dog, thighs, lift, heart pulls through, lift, chest, exhale downward facing dog, hips high and back. Take a single breath here. Inhale, lift your right leg to the sky, reach the foot, exhale place your foot at the foot at the right at the top of the mat around your back foot. Cartwell, the hands open warrior two as you find your nice wide lunge, nice set up for the standing series of poses. Take a moment to find the length appropriate for your body, neutralize the spine gaze forward, take a breath.

Flip your right palm inhale reverse the warrior, get a nice side bend, lift the chest, exhale side angle a, bring the right hand down outside the right foot floor or block, reach your left arm up and long and a long diagonal here. Let the heart open up, but keep that right, and he's stretching away from you as you feel that oppositional stretch here. You can stay just like this to add some more strength, you press into the back foot, reach your right arm along by the ear as well, maybe catch the thumbs and pull wide as you twist. One more breath here. As you exhale release the hands, to the floor frame the foot drop the knee, untuck the toes. Long lunge and Janiasana lunge reach the arms up, take an inhale, lift the arms straight up, exhale practice the arms, bend back, look up.

Inhale reach back up to the sky. Exhale palms to prayer thumbs behind the neck, lean back, and stay for a breath. Squeeze the elbows by the ears. Slowly release the hands to the floor. Step your back leg to the front of the mat, forward fold. Slowly roll through the spine to stand.

At the top of the mat, reach your arms up to the sky, draw your left knee into your chest. Flex your left knee, flex your foot. With control, like you're pressing into the back wall, push your left leg back and hinge your heart forward, find a warrior three reach. So the arms reaching forward, core is strong, left foot is pressing back, try to hover in space, taken in the hill, sweep the hands down to the floor, standing split at the top of the mat. You can always use blocks if you need to, but if you're able to bring the palms closer to the earth, See, bend your knee as needed.

You can stay just like this or to build some shoulder strength. You lift your bottom heel up to the sky and learn how to shift the weight from the heel to the hands. Maybe a little rocking. Feels really good here, pressing the floor away, pushing the shoulders to the leg. If you feel comfortable, you might shift so far forward that you lift the foot up, maybe you take a little balance and come back down.

Reaching the left leg back, meeting me back in a low lunge. Twist the lunge out from there, left hand down, reach the right arm up to the sky. And then roll to the outer edge of your left foot. Nice and simple, take your front foot, place it around your back, drop the hips a little bit, setting up for a little wild thing prep. Inhale, drop the hips, exhale, press and lift the chest up use that lift to stretch your shoulder a little bit. Take one more breath inhale lower and exhale lift.

Wrap around back to your plank pose, refine your core, take an inhale. Exhale vinyasa Chaturanga lower down. Inhale heart pulls through it up. Exhale downward facing dog. Take a breath here.

Inhale, lift your left leg to the sky, exhale place your left foot at the top of the mat. Warrior two is around the back foot. Cartwheel the arms open. Same thing, use this pose as a nice barometer to set up the left side standing series. Nice breath here.

Reverse the warrior, inhale flip the left palm stretch up. Side angle a, left hand down, outside the left foot, floor a block with the bottom hand, top arm goes up and over, same thing, open the gaze up, push that knee away from you, feel that oppositional strength there, long, strong back leg. Stay like this or float the bottom arm up, catch the thumbs the other way, and stretch and twist. One more breath. And as you exhale, release the hands to the floor frame the foot, drop the back knee, untuck the toes. Anganiasana build, reach the arms up, take an inhale, exhale elbows wide cactus lean back.

Inhale reach up, exhale prayer hands, thumbs behind the neck lean back, stay for a breath, squeeze the shoulders in. With control, release the hands to the floor, Step forward forward fold. Roll through the spine to stand tadasana. Shift the weight into the left foot, right knee into chest arms to the sky. Find the press through the bottom leg, really activate that bending of the right foot.

And then with control as the heel presses back, reach the arms forward, find that nice long, warrior three really moving slow and trying to reach in both direction to find your balance. This is your handstand l shape here, taken inhale. Hands to the floor standing split, feel free to use the blocks, or as you feel comfortable, palms press to the floor, bend the bottom knee if you need to, stay or lift the back, heel, shift the weight back and forth. Feel the energy moving from the weight of the foot to the weight of the hands, pushing the shoulders back, maybe taking little hops as you feel able to, and then shifting back to your low lunge, twisted lunge, right hand down left arm to the sky. Get, settle into that right hand nice and easy, take that front foot, roll to the outer back foot, and step around, drop the hips, reach the arm back, take an inhale, exhale, press, and lift, build the shoulder rotation.

One more time, inhale drop down. And exhale up and open. Wrap around, plank pose, refine that strong core, take an inhale, exhale chaturanga. Inhale up dog. And exhale downward facing dog.

Take a breath. Inhale, lift your right leg to the sky again. Exale place your right foot at the top of the mat, sitting up for a more traditional variation of the Anjaniasana, as you reach the arms up, call the mood during your hands, index fingers and thumbs released, everything else interlaced. Slowly start to lift the arms, more in line with the ears as much as you can. You can keep the chin tucked or slowly start to lift the gaze, maybe thinking about looking to the thumbs as you lean forward with the hips, you stretch the arms back. And take a couple breaths here.

Really keeping that weight in your front foot as you can tell helps you find the oppositional strength, last breath. And then as you exhale release the hands down on the inside of that right foot, lizard pose. So he'll tow your right foot to the outer edge of the mat, palms in line with the foot, and get a sense of settling here as you drop the weight into that front leg. You can stay on the palms or see if you can get your elbows down to the floor, ideally in line with your heel but as close as you can get, getting comfortable into that deep hip flexion. Squeeze your right shoulder by the ear. Take a breath.

From wherever you are on the forearms of the palms, take your right hand to the inside of the right knee, flex your right toes, and stretch that right knee open, give yourself a little external rotation option to stay here or reach your right arm back, maybe bend your back leg pull the heel into the seat. Deep breathe in. If you have the foot release it, either come to your palms or your forearms or meeting in forearm planks. So from your forearms, you might be able to just step that right leg back, or just step back to plank and meet me in forearm plank. Find that nice strong core, and then slowly start to walk your feet up towards your elbows, dolphin pose, walk as close as you can, And once you're as close as you can, start to push your shoulders back, maybe pulsing a little bit forward and back, learning how to strengthen those shoulders by pressing into the elbows.

You can stay here and hold and build the strength, or think about lift your left heel left leg up to the sky, maybe looking forward, similar to those handstand shifts, right? Maybe just holding and shifting the weight from the heel or maybe shifting into the elbows and thinking about one day floating up into that forearm stand. Little by little trying to build that strength. To balance. Take another breath here. And then as you come out of this, you release back into your child's pose.

Drop the knees. Maybe reach the arms behind you. Give your shoulders a little break. Drop the forehead to the floor. Deep breaths.

Once you've found your breath again, reach the arms forward downward facing dog. Lift your left leg to the sky as you inhale, exhale left foot top of the mat. Drop your right knee, untuck the dough, the toes, inhale, reach the arms up. Coli Mudra, maybe the other way. So other pinky on the outside, index fingers and thumbs released, a little arms in line with the ear variation, lean forward. Same thing.

The hips move forward while the heart goes up and eventually the opening of the spine happens through this upper chest. And you gaze as far back as you can and you take a breath or two. One more breath. And with control up and around, lizard pose, hands on the inside of the left foot, heel to the left foot to the outer edge, get nice and long and wide, and get settled into this posture. Stay on the palms or drop to the forearms. A breath or two in the deep variation as you want.

And then the left hand comes into the side of the left knee, flex the toes, open the knee a little bit, stretch the outer hip. Stay here or reach your arm back, maybe bend the back leg and get a little bit of that back leg opening. Another breath here. Release any binds you may have from either forearms or palm, step your left leg back, and meet me in your forearm plank. Find once you find that nice strong core, you walk your feet as close as you can, finding that similar dolphin space.

Same activations, right, get as close as you can, maybe move the shoulders forward and back as you need to. Maybe this time, lift the other leg up, right leg, and same thing rock until maybe you feel a little bit of a lift and a little bit of a balance into that shoulder stand pressing into the elbows, learning to find the strength through the shoulders. Take one more breath here. And then with control releasing back down and dropping into your child's pose. Find your breath. Once you find your breath here, slowly start to walk your hands back forward, lift your chest, grab your blocks again, and same thing hand blocks are a medium height shoulder with distance, but this time the palms are gonna be on the block.

And you're going to take a long armed puppy pose. So as you walk the knees back, you get the arms straight, and try to get the elbows as straight as you can, and first get settled into this long reach, letting the heart drop a little bit. Maybe you hang the forehead to the floor. Just get a a moment or two to feel the activation of the shoulders, maybe a little external rotation here. We'll play with little cats and cows in this puppy pose warming up the shoulders even further.

As you inhale, think cat spine, curl the belly up and tuck the chin to the chest and exhale cow spine, drop the heart, maybe look to the th the blocks there. Two more times, inhale cat pose curl up. And exhale drop and open, look forward. One more time, inhale lift up. And then drop and hold.

See what new depth you might have found. Maybe the heart gets closer and closer to the floor. One more breath here. With control rising up, walking your knees back in, you can set those blocks off to the side for a moment, and then we'll swing our legs around and lie into the back here. Just take a moment on your back to let the, low back settle, the hips settle.

And we'll take a bridge pose building up into a wheel pose, So just start by finding the the back of the glutes, the back of the hamstrings by pressing the heels and the palms into the floor and lifting and lowering a couple times. I always consciously squeeze my back hips, back glutes, back hamstrings when I lift up to remind myself that we need that support, and then I hold at the top. You can always keep the hands by the side as you want or bring the hands by the ears and just get comfortable bringing the palms in line with the ears and working on those elbows rolling in and up. From here, the build is slowly pressing, coming to the top of the head, and maybe going back in and out a couple times, really getting comfortable as this can be a really tricky spot to get more nuanced and engagement. And then once you get comfortable up to the top of the head, you can stay or start to do these little push ups. Little wheel push ups, right, building all that pressure into the hands until you feel like, okay.

Once I get up, I find my hips, and then I slowly push through the legs and start to open up. Little by little. Maybe using my legs to walk forward, finding that shoulder space up into maybe a higher wheel posture. Taking another breath or so. With control, releasing back down, untucking the chin, dropping the shoulders, taking the soles of the feet together, letting the knees butterfly open, maybe the hands on the belly here. Take a couple nice breaths, feel the result of the back bends in your body.

As soon as you're ready, draw the knees into the chest roll around to one side, we'll go through down dog just for a transition. So find your downward facing dog, lift your right leg to the sky as you inhale, and then find the half pigeon right knee behind right wrist, right foot closer to left hand, nice and long back leg to find the hip space, and then fold forward for a couple of breaths. Just get a little moment to settle in to this half pigeon. Try to square the hips to the floor as much as you can. And breathe nice, slow, steady breaths.

Just know if the back is a little tighter. Always welcome to stay here longer as a way to help release and settle. Working on the king pigeon from here, you'll walk your hands up. I like to use the blocks outside of them on top underneath my hands using the blocks to elevate my chest a little bit, finding that cobra like mentality as you open the chest up and around. You might stay here, or this is where the strap would come in. You can bend that back leg first start to pull the heel and get nice and close with the chest into the leg.

As you take the strap, just really casually, right? You can make a la a little loop, and you take the loop and you place it around the back foot. Same hand is foot. And you find enough slack for you to be able to pull the elbow in and under. And then a little bit of a rainbow effect until you can roll that elbow up, and you can decide once you get there, if you can stay balanced, you start to see if you can lift that right hand up. And then once you get the strap with both hands, you can stretch and open.

And then as you exhale, you can walk the strap little by little until maybe one day, you get the hands to the foot, and you get to enjoy that king pigeon. Take another breath here. And then with control, releasing maybe hand by hand, foot by foot, setting that strap off to the side. Downdog split to release. So palms to the Earth, lift your right leg to the sky, inhale, bend the knee, open the hip.

Feel free to stay here, rolling, releasing. You get one more chance if you want it, wrapping into that wild thing. Maybe you think about full wheel what it would be like to bring the hands down and open up back where you were. Trying to come back the way you came pressing into the hands downward facing dog. Deep breaths.

Left leg to the sky inhale. Half pigeon, left shin forward, exhale. Take a moment to get yourself set up in the pigeon on this side and hinge forward over the legs. Same thing at least three or four breaths to get comfortable here to open the hips to allow the body to settle. Take two or so more breaths here for sure. And then as previously mentioned, you're welcome to stay as long as you want the next transition or join me, maybe using your blocks under the hands to really get some space between the shoulders and the hips.

So you get the spine longer first, neutralize the back hip, and maybe use the blocks to play with that cobra chest opening in and out using your back leg, staying here or taking that casual loop in your strap with the same hand as foot you wrap around. You take a moment to kind of get that connection there, find the right amount of slack for your body, and then rainbow the elbow down until you can pull it up overhead. You stay here or you find the midline. It can help to think of pulling the knees together as you find both hands on the strap. And similarly, right? You straighten as you inhale.

And then you pull a little bit closer and just seeing what's available. Right? See how you you swivel, right? You keep squeezing together through your midline as you open up into the king pigeon. You take one more breath here. And then with control releasing a hand, strap, foot, and then slowly coming out downward facing dog split to get out of this left leg to the sky as you inhale, bend the knee, open the hip, stay here nice, big loop, straight lengthening, or flipping dog one more chance. Maybe you see what's available to get into that full wheel. You take a nice breath.

And then you come back the way you came. Deep breath and down dog and drop the knees. Child's pose. For a little counter twist here, rise up to your tabletop. Reach your right arm to the sky, inhale look up, and thread the needle.

Right arm goes under to the left side, right ear to the floor. Take a moment to feel that twist. Feel that other shoulder opening. You can keep your left hand where it is. Or wrap it around the back for a little half bind.

Try to keep the hips even, feel the feet on the floor, as well as the shoulder stretching around itself. Two more breaths here. Undo your arms, left hand down, right hand back to the earth. Other side, left arm up to the sky as you inhale, and thread the needle, left arm underneath to the right, dropping the left ear to the floor, and repeating whatever you did with the arm on the other side, whether you kept it in line with the head or you half wrapped it around the back. Three breaths here.

One more breath. Release the binds of the hands, if you have it back to tabletop. Sit down, swing your legs forward. And maybe in Abada, Kanasana, soles of the feet together, knees, butterfly open. Just a little bit of moment to open the toes, press the knees down, take an inhale lengthen the spine, and hinge forward over the feet. Think about the belly lengthening and the heart lowering down, can use the elbows to open up the knees a little bit, feel the tailbone reaching back while the head gets forward and the heart slowly but surely gets lower towards the floor.

Just two breaths here. Feel the hinge crease rolling around, the joint and spall in the socket there. As you rise up from this, just draw your knees into your chest, wrap your arms around your legs. And then, lie into your back, setting up for a final release here, supported fish, tall block at the back of the mat, medium block where your shoulders are gonna go. As you lie down, get the shoulder blades flat on the block, adjust as you need to so the arms get nice and wide here, and then adjust the head block so it's under the head, nice and flat.

Souls of the feet together, supta baddha konas, and then now arms by the sides. And just enjoy this final pose as a nice release and, integration of all this beautiful shoulder work we've done today. Nice, slow releasing breaths. Really start to let the body become extremely heavy. Feel the support from underneath.

Maybe say something really nice to your body in this moment like thank you or I love you. If this is a a pose that feels really good for resting, you're welcome to stay in your Shavas in here as a resting posture or as soon as you're ready, release the blocks off from under to you by bringing your elbows into the floor lifting the chest, putting the blocks off to the side here, and then, laying down and setting up for that final pose completely. Lay down, legs long, arms long, palms up, and feel that final rest posture. Shavasana. You're welcome to stay here longer as you need to or slowly find your way up to your final seat.

Conffortable seat with the spine tall, returning to returning to stillness as soon as you can. Taking that final moment to witness yourself. Fully, clearly, with gratitude and compassion. Draw your hands to heart center, bow your gaze, and reverence, and gratitude, thank yourself under your efforts. And we close out with a final, Thank you for your practice.