00:00welcome to this gentle morning practice this class is here to help you wake up slowly
00:08release tension from the body and to begin the day with calm energy
00:14nothing intense today just soft movement gentle stretching and a mindful breathing
00:22move slowly take poses whenever you need
00:57you blink the eyes open let's begin inhale both arms overhead
01:08lengthen the spine exhale twist gently to the right
01:17keep the shoulders soft breathe calmly
01:25inhale back through center exhale twist to the left slow and easy
01:55exhale right hand down left arm overhead soft side stretch creating space through the body
02:20back through center
02:25change sides left hand down right arm reaches up and over slow breath in soft breath out
02:46come back to center inhale both arms overhead lengthen gently
02:55exhale hands to heart
02:59pose here for a breath
03:04gently come on to hands and knees
03:10begin to create figure eight motion with the hips
03:15soft movement no effort
03:44then slowly sink back into child's pose
03:48then slowly sink back into child's pose
03:48let the forehead let the forehead soften down take a slow breath in and a soft breath out
03:59rise slowly into rounded cat shape
04:06then soften the back into child's pose
04:09move slowly move slowly between these shapes rounding and a softening
04:20one more round
04:27and then slowly begin to wave through the spine
04:31then slowly begin to wave through the spine coming gently forward into a deeper upward dog
04:35opening through the heart then slowly melt back into child's pose
04:44move as your breath slowly slowly slowly forward
04:49and softly back
04:54One more gentle wave, then rest in child's pose.
05:08Take a calm breath here.
05:22Come forward into a tabletop, inhale, cow pose, drop the belly, drop the chest, lift
05:31the heart, exhale, cat pose.
05:40Inhale, cow pose, lift the chest softly, exhale, cat pose, round the spine gently.
05:49A few slow rounds, no rushing, just waking up the body.
06:18Tuck your toes and slowly lift into soft downward dog.
06:26Keep the knees bent if you'd like, paddle the feet gently.
06:41Take one slow breath here.
06:47Then slowly step forward between the hands, inhale, half-wheel lift, lengthen the spine
06:55gently, exhale, fold forward.
06:59Grab opposite elbows, sway softly side to side.
07:06Relax the neck completely.
07:19Slowly roll all the way up to standing, sweep the arms overhead, then hands softly to heart.
07:33Inhale, arms rise again, exhale, dive forward slowly.
07:42Inhale, half-wheel lift, then softly bend one knee at a time, slow shifting through the legs,
07:51easy movement.
08:00Step the right foot back, lower the knee down, rise slowly into a low lunge, arms lift overhead,
08:10option to gently hold opposite elbows, relax the shoulders, breathe calmly.
08:19Option to stay here or gently twist.
08:26Hands can come to prayer.
08:30Option to lift the back knee or keep it lowered.
08:34No pressure.
08:53Slowly release.
08:55Lower the back knee down.
08:57Extend the front leg softly.
09:01Relax into the stretch.
09:03Take three deep breaths here.
09:07Slow inhale.
09:09Soft exhale.
09:14Now slowly come into shoelace.
09:17Left knee stacks over the right.
09:21Sit tall.
09:23Ground through the sitting bones.
09:32operators.
09:38Option to stay here or gently, add a bind, behind the back.
09:43back. Keep the breath calm, no forcing. Slowly release. Gently come on to hands and knees.
10:09Sway the hips gently side to side. And softly return to downward dog.
10:49Step forward between the hands. Halfway lift. Exhale, fold. Grab opposite elbow
10:59toes again. Sway slowly side to side. Release the upper body.
11:21Slowly rise all the way to standing. Exhale, hands to heart. Pose.
11:34Inhale, arms overhead. Exhale, fold forward softly. Inhale, halfway lift. Exhale, step the
11:48left foot back. Lower the knee gently down. Rise slowly into low lunge.
11:55Hold opposite elbows if that feels good. Relax the jaw. Relax the shoulders.
12:16Option to stay here or gently add a twist. Hands at prayer. Back knee lifted or lowered. Choose what feels
12:29supportive today.
12:43Then slowly release. Lower the knee down. Extend the front leg softly. Pose here. Take three calm breath. Slow inhale.
12:56Soft exhale.
13:06Then slowly come into shoelace. This time the right knee stacks on top left. Sit tall. Ground the hips gently.
13:34Option to stay here or softly add a bind behind the back. Breathe deeply. No forcing.
14:03slowly release. Back to hands and knees. Sway the hips gently to reset.
14:22Now open the knees wide. Come into wide-legged child's pose.
14:40Now open the knees wide. Come into wide-legged child's pose.
14:55soft side stretch in a child's pose. Walk both hands on the right side. Keep the hips on your heels
15:06if you can.
15:09Breathe in. Breathe into the left side body.
15:27Slowly come back through center. Walk the hands to the left. Soft stretch.
15:49slowly come back to center. Close the knees. Bring the hands beside the feet.
15:57Relax the shoulders. Breathe deeply.
16:21gently rise into a comfortability position.
16:38place one hand on the heart. One hand on the belly. Close your eyes. Notice the breath. Notice the body.
16:52Notice the calmness you created this way.
16:55this morning. Take one slow deep breath in. And a gentle breath out.
17:11slowly blink the eyes open. Thank you for practicing with me this morning. I hope your body feels softer. And
17:21your mind feels calmer. Have a peaceful and a beautiful day. Namaste.
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