Transcripts
1. Welcome :): Welcome to today's practice. Today we're staying on our maps from doing a flow
peaks, ladies seated. And we're gonna be
staying in these poses for a little bit
longer than normal. So we've got a little bit
of a guinea going on today. We're going to get started
with the meditation to find yourself on the mat. Because in practice
for all levels, just want to always
listen to your body.
2. Let's Meditate and Grounded: Inspiring ourselves
in the position. Resting your hands on. Your shoulders, fall back
down, chest, shine forward. Closing your eyes and face
as any tension that we have, arcades comes areas. Every inhale we're
gonna sit taller, strength, lower, releasing any tension
or getting rid of that. Activate the parasympathetic
nervous system. Access longer. Stay the breath up together. Your hands to marshal
breath and capital. Under the intention
for today's practice. Symbol like, I want
to shut my mind off the next complicated or a
little bit more detail. And I want to stretch out my strength and
really notice a difference. Abstract us today. I want to shine love on myself
or my shrine compassion on my struggling practice. It's held every year
for us to really focus your attention on your energy on excellence. Guys, practice guides.
3. Let's Warm Up!: Okay, so like I said, we're gonna be completely
suited our maps today. There's no standing
postures in this flow. We're gonna get started
in tabletop position. Always really checking
your alignment, sorry, your hands under your
shoulders and your hips. It's super common to
having these a little bit wider or even more
common tongue superhero. Here we want them to
be aligned with us. Not alive that you see in
front of us or beside us. Here are opening
our hands super, super wide, really robbing
all the space below us. And we're gonna start
with a little bit of walking on our
signature for genital. If you have any issues
in your toes are taking pressure off or we can protect both legs down and
see how that document for me. I'm okay with my knees. I'm gonna look into my body but taking it at your own pace. Just kinda feeling the movement. You can close your eyes. You can walk your hands a
little bit even more forward and practice a little bit
of bending at the elbow. If we decide to do that, we're taking are making sure that our elbows aren't there. I have to decide, right. We want them to be coming
into the direction of me. This is quite my eyes closed. It's quite are stored in and
kind of comfort in costume. It just kind of
strike in my arms, strengthened my
continuous getting back to a tabletop, again, checking our line. Keep a flat back. The right arm comes
up to the sky, goes right fingertips
doing a dance, a little circle with
this right holding one or taking this
right hand underneath our left arm, heart,
right shoulder, right ears mat, walk forward without really
changing it up here. Maybe we love a little more forward if that
shoulder for us feeling much as possible, the
better left hand. And on one we're
going to push away. We're gonna push our right, our left hand down
superstorm, the ground. I'm trying to lift
this opposite leg, the left leg and my kids are super active,
strong left side. If he follows the side, that's super normal, assume
it's always myself as well. Actually holding in here are doing to balance
your breath for 21, releasing that knee
to the ground, taking your left hand
in front of your face, pushing the ground away. Right hand to the sky. Left arm to the sky. Yeah. Isn't that risks and circles for one-sided bit more tense. One taking it onto the
right arm, left shoulder, left ear tomorrow
talking super forward that right hand, maybe
readjusting yourself. Holding here walking
forward those standards. One, taking your right
hand dumps the GRAV-D, pushing the ground away. One pushing the ground away. Left arm, right hand
when you're lifting that needs this guy. Sorry. Holding me here. Pushing the ground
where there are three. One gentleman right knee
down to the ground, bring our right hand
in front of our face. This guy from here are enough
to activate our corvids. Which other shoulder
we've got the arms. They're gonna come to a cat, cows and helped pushing
the ground away, rounding our spines, this
guy dropping our neck. Really make you to inhale. We're bringing more chess board. Tailbone to the sky.
Up, looking up. Need to round our spine, dropping our head back into our stomach towards
the sky chest forward. Three more of these cat cows, I own pace at your own
breath following your motor. Meeting a table, top position. From here, finding your table, We'll talk with your back flat. We're going to find our
balance really grasping the ground or extending
that left leg. Checking out that my left
leg here, super active, somebody like myself fall into those IT person to grind away. My left leg is
super test toes are pointed and we're gonna
extend the opposite arm. Right arm comes forward again, if you spent lot of time
to really histogram where you hold here for three, squeezing the core for one, I'm taking my right-hand, bending those right
the left foot, grabbing the inside of us. And I'm kicking back with that left foot as much as I was shining
forward a bunch test. That's where we get the
buttons also going, Mr. up on the ground
holding it here. Why do we release? Coming onto our forehead, forearms are left leg is
still the sky bending to the sky within the event
going up or 10987651, coming back up on
work has dreaming this knee into our chest,
rounding our study, opening up this nice the side
and we're doing time kicks the side for 1087654321. Gently. We're opening our
knees as wide as our new to a child's pose. Fingertips forward as possible. One more deep breath here. Backup during the other slides, checking on your
tabletop position, stable hands, lifting that
right leg, super active leg. Not just flopping about, has a purpose in how
opposite arm comes up. Checking your core,
keeping it under control, holding it here for three. Pushing the ground vapor to one left hand comes behind us, like it's bad to crop it
inside of that right foot, forward, kicking
back as equally.
4. Time for a bit of Core!: Alright, so Britain
boat pose here, we're lifting our legs up. Feel free to have
your kids suicide. I'm just going to scroll down a little bit under half the side or you can
use your fingers behind you to help elevate
your back elbows in their wives and holding it here chest
and shining forward. Hovering the left
foot for three or two on one switched up
hovering the right foot, left leg is bad for
the three shining. The sounds were hovering both or one, taking our feet to
butterfly pose, letting ourselves down over these laws and really
get into a spine. Taking this momentarily,
coming back to the intention
that you set today. Come back up, back into
both hands or extended. Here we're going to be
extending our legs a little bit longer
than last time. And we're gonna be
scissoring absolutist, going over and top 32132. Or one last time. Why I'm coming back
into a butterfly pose. Really getting worked
up here today. Got a few more things that are racing and then
we're gonna be going slow seated positions where we're really just
sinking into poses. Let's come up water last time. From here we're gonna be standing our legs up
higher this time if we can look at how I
come down as well. Bringing the backup to chest down for three, Two. Last one, butterfly pose. Here to cleaning back to
yourself, back to your breath. Extending the right leg. Toes are pointing two more sets. Left leg is here. If we can't touch the
toes, That's fine. Bending the knee, put a block or a pillow
underneath your knee, keeping your back straight, those are flexing towards you. You're still going to feel your breath feel sensation of putting down the thought that eventually they will
investigation with the straight leg into
your limits. Why? Progress? Super straight back. We're closing over,
listening to your body, your process, holding it here. Generally taking your left
hand behind us, right hand up. Switching it up. Left
leg is extended, the right leg is bent. Inhale has the toes and flex and towards coming down here, flexing this, suppose
towards keeping your back as flat as
possible for three. Gently take your right hand behind your left hand comes up, shifting those
hips up for three. On one, we come back down. Both legs are extended
out in front of us again, listening to your process, Let's see to your steering
level at the moment, places matter musically for making space for our sit bones. Toes are flexing towards us. Calm down slowly for us. Hands behind us, fingertips
plate or significance. From here we're going back into boat pose,
don't break or not. They're going to come
onto our box and face myself onto our box in
the top five for five. Short quick. So does it feel
to come back on your back? Let's bring our hips to us. Just start closing your eyes. Bringing your hips, you're
used to one or the other. So really just getting
our lower back, I believe it's
loaded on this side. Legs are bent legs inside site. Locally let those knees
come to the ground. What are some thoughts
that are distracting? Knowledge? Weapon class, I'm not
going to go just gonna get a quick attention
and see you. Notice you do not
have this experience. Practice and our feet back up to normal from here
we're extending the left leg, right knee comes into our
twice with our left hand. Right knee up and over our body. Left side, right hand
extended to the right side. We're looking at those
right fingertips. Close your eyes here. It really sinking. Is this bringing this right knee into our class, given that it's going
down into the ground, left knee comes into the
chest, squeezing it out. Right hand to left in Lean we carried over to the right side, left hand side looking
at the difference, do you feel more step here? This knee back into our chest. Squeeze your right knee into squeezing that ball
across income side-to-side. Releasing your legs,
dumps the ground, right.
5. Savasana!: Shavasana, paying
attention to your body. And any tension is super important here
so that your glide can just dissolve
into the ground. It's nice space for your neck readjusting your
shoulder blades. Your shoulders are
able to just rest, letting your arms
flare out to the side. We're not keeping everything
close to our ribs. Letting yourself occupies space. We don't have to get bunched. Other losses to be extended. Following side are really
just trusting ourselves. We tend to really keep
a lot of tension in our basic waltz and
noticing your things. The eyebrows, eyes, in continuing your eyes
and keep this tension just noticing your chest
rising and falling. It's
Sarah Yoga
