Here Now Artwork
Season 1 - Episode 3

Flow Into Inspiration

5 min - Practice
24 likes
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Alana guides us through a simple lunge pattern to inspire and refresh the body, mind, and spirit. You will be ready for whatever is next and instantly feel more alive.
What You'll Need: Mat

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(waves crashing) So I'd like to share a pattern, a lunge pattern that I find myself doing to feel better quickly. So please join me at the top of your mat, bringing your hands together at your heart. Taking a few moments to spread your toes. And bring your awareness towards your breath. As you are ready, on your inhale circle your arms up, lengthening.

And as you exhale, dive forward and in towards uttanasana. Now releasing the head and the arms. As you inhale, half arch lengthen, and on your exhale, bend the knee, step your right foot back into a lunge. Let the left knee bend, and we'll come in and out. So as you inhale, draw the hips back, come on to the left heel.

And as you exhale, bend the front knee and sink low. We'll do that two more times. Inhale, draw the hips back. Exhale, sink in. One more time.

Inhale, draw the hips back. Exhale, bend the knee, sink in. You might stay low here. You might bring the hands on to the thigh, softening the shoulders down the back. As you're inspired, the arms might reach up towards the sky, breathing into the shape.

Inhale, exhale, release the arms. Tuck the back toes, lift your back leg, and step back into plank pose. From plank, lower the knees. Keep the elbows in. Lowering down, and as you inhale come up to cobra.

Draw the heart forward. Exhale, release, tuck the toes under. Press back downward facing dog. On an inhale, reach the right leg high. As you exhale, float the right foot between the hands.

We'll lower down into the lunge. Inhale, draw the hips back. Come on to that right heel. Find the hamstrings, exhale. Bend the front knee, sink in.

Two more rounds. Inhale, draw the hips back. Exhale, sink in. Last time together. Inhale, draw the hips back.

Exhale, sink in. Again, you might stay low in the hips. You might come up onto the thigh. From here the arms might reach up over top of the head, finding crescent. Inhale, breathing into the shape.

Exhale, release. Tuck the back toes, lift the back leg. We'll step forward. Inhale, half arch lengthen. Exhale, forward fold.

Soften the knees, inhale, circle the arms up. Exhale, release the arms. Hands together at the heart. We'll find that one more time together. Inhale, circle the arms up.

Exhale, dive forward and in uttanasana. Inhale, half arch. This time we'll exhale, step the left foot back. Let the right knee bend, lowering down. You might stay low here.

You might rise up, or reach the arms up towards the sky. Lengthening. Exhale, release. Stepping back into plank. You might lower onto the knees or find chaturanga.

Inhale to cobra, or upward dog. Exhale downward dog. As you're ready, inhale, reach the left leg high. Exhale, float the left foot between the hands. Lower down to the lunge.

You might stay low here. You might rise up. As you're inspired, the arms might reach up towards the sky. Breathing. Inhale, exhale, release.

Tuck the back toes, lift the back leg. And step forward. Inhale half arch, lengthen. Exhale, uttanasana. Soften the knees.

Inhale, circle the arms up, reaching. Exhale, release. Hands at the heart. (deep exhale) Notice how you feel. Namaste.

Comments

Very nice flow, thanks!
Hi Frederic, Thank you for being here!
For me, this is a perfect quickie practice to get you motivated for more.
Hi Kristi! So glad you enjoyed the practice! xoA

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