Like the sun salutation, this vinyasa invokes and embodies the dynamic circular energy of the water elements through coronary-based movements. We will move in a circle around in that. So trust your body I mean you can not see me. At your feet-hip distance apart, feel the way of rising from your feet up to your spine. Feel the invocation of Jala, the water element. We take our arms to the right and circle them to the left over the crown of our head. Enjoy the opposite side. As we move, keep the sacrum stable towards the feet. Lower belly to the spine.
So from here, take one more round right-side to left and we'll begin to take this in a fuller movement. So inhale, open the arms over head, exhale, pour the spine down, knees bent, relax the neck. Inhale, feel it tight and pull, come all the way up to the finger tips. Exhale into the spine down. Inhale rising up. Exhale, fluid spine, water falls down. Inhale, coming up, slowly take your feet, three to four feet apart, extend your arms and exhale, hands to the hips. Fold over, legs straight, turning the toes out. Bend your knee to the left. Inhale, exhale, bend to the right. So this movement, will connect the upper body. So bending the left knee, you are going to flow to the right, to the left and go up and over back to the right. Go to the left and right and go up and over to the left.
So your body moves like water. Inhale, go up and over, and now shift over your right leg. Inhale, take the foot back into Chaturanga, knees, straight legs. Roll into upper dog, press your hands, lift through the belly, and as you pull back into downward dog, bend your knees and undulate the spine.
Slowly come back to downward dog keeping the sense of the way of both the breath and the movement. On an inhale, extend the right leg to the sky, exhale bending the knee into the navel. Circle the leg three times in the beginning and once on the second round. Draw the knee into the navel, then take the foot forward between your hands. Take the back heel down, and now flow to the left. Flow to the right, left, up, and over. Left, right, up, and over. Right, left, up, and over. Left, right, up, and over.
Now, flow over your left leg. Go back to Chaturanga, exhale down. Inhale, open into upward dog or cobra. Exhale, pull back, undulating the spine and downward dog. Inhale, extend now the right leg to the sky, exhale. Bend the right knee, take it to the navel and circle it to the right for hip joint mandala and exhale, bring your foot forward between your hands, back heel comes down.
Now, bend your knee, flow to the left, right, and go up and over back to the right, left, up, and over, left, right, up, and over. Right, left, up, and over. Now, circle over your left leg, exhale to Chaturanga Inhale, roll into upper dog, exhale, pull back, undulating the spine and downward dog.
So left side, inhale, extend the left leg to the sky, exhale, bring the knee into the navel and circle the left knee in a circle. Two more times, knee into the navel circling around, bringing mobility into your hip joint. Then as you're ready, knee into the navel, step the foot forward, take the back heel down and get ready to flow to the right. Left, up, and over to the right, left, right, up, and over to the left.
Move gracefully, powerfully like water, pulling through the hips like the tides. Now flow over your right-leg, Chaturanga, inhale, roll into upper dog. Exhale, downward dog, undulating the spine.
Same left leg is going to extend into the sky. Inhale, this time one hip joint mandala, exhale knee into the navel, circle to the left, exhale, take the foot forward between your hands, bend the right heel down. Flow to the right, left, up, and over.
Go to the left, right, up, and over. Right, left, up, and over. Left, right, up, and over. Now, flow over your right leg, and exhale down into Chaturanga. Roll the shoulders upper dog or cobra, and exhale. Stay here for an extra breath, frame the neck. Inhale, go right to the center and exhale, undulate, and downward dog.
Now, step your right-foot forward and shift both feet parallel. This is hard with inhale, exhale waving down, inhale lifting up, exhale waving down. Turn your toes out and press your elbows against your knees. Inhale, coming up through yogic squat, open into Prana mudra. Full inhale, coming up to standing, exhale, release the arms. One more time, inhale, let the arms flow over the crown of the head. Left to right, stay with this rhythm. Spreading joy to widithy(ph), beauty, ease, grace through your body.
Last time, and then coming to still, palms facing up Hasta Mudra. Feel a rain of grace pouring down through your body as if you are standing under a waterfall. Take this over your body, and the crown of the head, sweeping down. Feeling the healing flow, and slowly bring your hands to your heart. Jala Namaskar.
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