Moving in a circular pattern, we will open our hips and instinctual energy with gravity. Remember to trust your body and my voice when you can't see the screen. To move around the circle, we will lift the right leg twice and then the left leg twice. You will know what I mean in a moment, enjoy.
Exhale and on an inhale, step to the right, lifting your arms overhead. As you exhale, you will always bring your left foot to the right. Now inhale, turn to your right, hip distance apart reaching up, exhale, draw the left foot to the right, smooth ujjayi step to the right as you inhale, reaching up, exhale, left foot to the right. Inhale, keep turning to the right, exhale, left foot moves to the right. Now facing back to the center, inhale reaching up, and we will prepare to take the other side. Exhale, left foot to the right.
Now step to the left, inhale reaching up, exhale, join the right foot to the left, turning step to the left, inhale reaching up. Exhale, step the right foot to the left. Inhale, step to the left reaching up, exhale, right foot to the left. Inhale, step to the left reaching up, exhale, back through center.
Now turning to the beginning, inhale, reaching up, and as we exhale, we will bring both feet together to top of our mat. Now we will flow in a circle beginning with Utkatasana. Bend your knees, inhale, circle the arms overhead. Exhale, forward pose just the thigh, Uttanasana. Inhale, come up half way. Exhale, hands to the air, step back into plank position, and either take knees or straight legs lower down into Chaturanga Dandasana, hover here, shoulder hips even. Inhale, roll into upward dog, stretch back to your toes. Exhale pull into downward dog. Now take your left foot closer to the right, inhale, extend the right leg to the sky. Exhale, draw the foot forward between your hands, and your back heel comes down.
Now take your left elbow over the crown of your head into Virabhadrasana 2. Exhale, lift the right arm up, left elbow under, Garudasana arms. Inhale, open into Virabhadrasana 2 to the back, exhale, hands come down flow into Chaturanga. Inhale, roll into upward dog. So you may not be able to see me at this, listen to my voice as you exhale, back into downward dog. The same right leg is going to extend to the sky, exhale bring the foot forward between your hands repeating the movement, back heel comes down, come up with the left elbow shaving the crown of the head into Virabhadrasana 2.
Take your right arm up, left elbow under coming to yogic squats, stretching your spine. Inhale, open into Virabhadrasana 2. Exhale, hands come down, Chaturanga knees or straight legs. Inhale, flow into upward dog, exhale, pull back into downward dog, same movement on the left side. As you are ready, inhale, right foot moves closer to the left, left leg reaches back into the sky, and exhale, bring the foot forward between your hands, back heel comes down, inhale, circle the arm over the crown of the head into Virabhadrasana 2.
Exhale, left arm up, right elbow under as you go into your yogic squat. Inhale, open through the center over your right leg. Exhale, hands come down into Chaturanga Dandasana, knees or straight legs, know your body. Inhale, flow into upward dog or cobra and pull back through your belly, downward dog. Same left leg reaches up. Exhale, bring the foot forward between your hands, back foot wider, heel comes down. Inhale, open it up for Virabhadrasana 2.
Now slowing your breath down take the left arm up, right elbow under, sustain the top of that exhale, and then inhale, expand into Virabhadrasana 2 back to center. Exhale, Chaturanga, lowering down knees or straight legs. Inhale, flow into upward dog or cobra. Pull through your belly, exhale, downward dog. To a flow in the Mandala again, stand with your breath, left foot moves to the center line. Inhale, extend the right leg back into the sky. Exhale, bring the foot forward between your hands, back heel comes down. Inhale, open it up into Virabhadrasana 2. Exhale, the right arm up, left elbow under, sit into yogic squat. Inhale, open it up to the center, Virabhadrasana 2.
Exhale, hands to the air, flow into Chaturanga, you can either have the leg extended to you lower down, or go right into Chaturanga. Inhale flow into upward dog or cobra. Exhale, pull back into downward dog. Inhale, the same right leg reaches back. Exhale, bring the foot forward between your hands. Inhale, Virabhadrasana 2. Exhale, right arm up, stretch your arms and your hips away from each other. Inhale, open into Vira 2. Exhale, hands to the air, press back into Chaturanga. So keep the buoyancy of the foot, body rising up, like you are coming out of water, shoulders spread open, and pulling back like the tide. Now we will enjoy the left side. Inhale, the left leg reaches back, exhale, bring it forward. Inhale, start to feel the flow without needing to think about your movements. Exhale, the left arm comes up, stretch the hands and hips away, inhale, open to the right, gazing over your right hand, exhale, Chaturanga. Stay buoyant.
Lifting up to the underneath of your body, as you are lowering down. Inhale, roll into upward dog or cobra. Pull back into downward dog. The same left leg reaches back, at the last time. Exhale, bring it forward, back heel grounds. Slowly come up, feel the peak of the inhale in Vira 2. Exhale, left arm up, right elbow under. Inhale, open it up into Virabhadrasana 2, and your last Chaturanga, slowly lower down like a tiger in the grass. Feel your body, stretch back to your toes, spread open through the heart, and exhale in downward dog. Feel the wave of your breath, make your whole body respond to that wave subtlety, and grounding into your heels, looking forward, rock your hips back.
After you have got a few times, then spring forward, stepping or jumping. Inhale, the heart opens, exhale, knees or straight legs folded in. Bending your knees, open it up into Utkatasana, and exhale, come up to standing.
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