Let's begin in a comfortable cross-legged position, breathing deeply through the nose only. Bring your right hand down to the floor as the left hand reaches all the way up and over to the side enjoying a stretch in the waist. You can look down, out or up which ever feels best for your neck. Let's go ahead and change to the other side. The left hand comes down to the floor and the right arm reaches all the way over to the side of the room. Let there be essence in the length in the waist, breathing deeply, and then come back up and over. The right hand comes down to the floor as the left arm reaches all the way over to the side. Start to find the sense of union between breath and movement.
The left hand comes down to the floor and the right arm reaches all the way over breathing deeply so that every movement is supported by breath. Left arm reaches as you breathe and then the left hand comes down to the floor. Breathing deeply as the right arm reaches over to the other side. Good. And now let's reach both arms all the way up to the sky as you inhale, exhale, forward pull to elongate the spine, rounding the spine as you inhale and reaching the arms up for the sky, enjoy that stretch, unite the palms and bring the hands to Namaste to the heart center. Let's enjoy that sequence once again.
Right hand comes down to the floor, the left arm reaches all the way over for the side of the room and then the left hand comes down to the floor and the right arm reaches over to the other side. As you inhale, both arms reach all the way up for the sky and then as you exhale, enjoy that forward pull. Start to round the spine, inhaling reaching both arms up and then once again bringing the hands to the heart center to Namaste. Let this be like a moving meditation.
Left hand comes down to the floor and the right arm reaches all the way over, reach both arms up as you inhale uniting the breath and the movement, exhale forward full, round the spine as you rise once again filling the body with breath, with joy, with light and then bring your hands to the heart center, breathing deeply.
Come on forward to your hands and knees making sure that hands are shoulder width and the knees are hips distance apart. Let's inhale as we gaze up to the sky and open the chest, exhale as you round the spine and draw the belly in. That should feel really good. Inhale, open the heart, exhale, enjoy that stretch in the back of your body, stretching like a cat. And then once again, inhale, lift your heart center, lift your gaze, exhale, round the spine, draw your belly up and in.
Now let's come to a neutral spine for just a moment and start to circle the hips around in easy circles. Let these circles start out just a little smaller giving yourself room to grow into larger and larger circles of energy. Let the head and neck come along for the ride. There is no need to hold the neck stiff, just let it move gently. So the entire body is moving like a wave, like a big wave of energy, enjoy this big movement and now let's come around to the other side.
Again, starting off just a little smaller giving yourself room to grow into larger and larger circles of energy, breathing deeply, enjoying that full reach Ujjayi Pranayama breath which is simply breathing through the nose, letting it to be audible to you. Coming back to a neutral spine, let's tuck the toes and reach the hips all the way up to the sky into downward facing dog. Lift your left leg up to the sky and start to externally rotate the hips. So simply open the hip to the side of the room, enjoying the stretch in the front of the hip, reaching that foot all the way up, breathing deeply start to square the hip once again, carry the foot all the way through between the hands into a lunge.
You can go ahead and bring the opposite knee down to the floor. Relax your shoulder away from your ears and bring both arms all the way up to the sky as you inhale. Interlace your fingers in point to index fingers, let there be a sense of calm and peace on the face. If you would like, you can explore back bend here by lifting your heart up towards the sky. Elongate your waist and breathe.
Now let's start to reach up and over to the left, enjoying that sense of stretch in the right side of the waist. That should feel really good in the side body. Both arms come up to the sky, let's bring the hands to the floor and then go ahead and start to straighten your front leg for deep hamstring stretch, bend that left knee again and then straighten the left leg bringing your chin towards your shin. And once again bend your knee and start to straighten the leg enjoying that deep stretch in the back of your leg.
Bend the knee one final time and bring your right hand down to the floor as the left arm reaches all the way up to the sky into a big twist. Start to spiral your body up towards the sky, keep bending into that left knee and now we will circle the arm around. It's as though you are making the shape of the full moon with that left arm. So really enjoy that big circle of energy as the arm moves around and then bring it to the inside of the foot. You will feel a deep stretch in the right hip flex there; in the front of the right hip.
If you would like deeper stretch, simply bring your elbows and your knee down to the floor. Roll you shoulders away from your ears and remember to enjoy that full reach breath really good. Walking the hands back to either side of the front foot, let's step back to downward facing dog once again. Lifting the right left all the way up to the sky, enjoying that sense of stretch and now we will open the hip, externally rotate that hip. So all that means is you are turning front of the hip to the side of the room and square the hip once again, so now the hip faces the floor.
Let's carry the foot all the way through between the hands into our runner's lunge. Lift both arms up to the sky as you fill the body with breath, interlace your fingers point your index fingers and again if you choose you can explore the back bend by lifting up and back creating the shape of a crescent moon. And now we reach both arms all the way to the right enjoying that deep stretch in the left side of the waist, the face is calm; there is sense of joy in your practice. Reach both arms to the center once again, carry the hands to the floor and start to straighten that right leg enjoying the hamstring stretch. So we bend, easy and then straighten easy. Remember to find that sense of union between breath and movement, exhaling as you straighten the leg, really great. Moving into that lunge once again and then brining the arm all the way up to the sky for a big twist.
So now you are facing the right side of the room, you are rolling your shoulders away from ears and then we make our big beautiful circles creating the shape of the full moon with the arms, circle the arm all the way up and around, really nice.
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