| A | B | C | |
|---|---|---|---|
1 | sequence | pose | cues / transitions |
2 | * thanks for taking the time to come out and support Nina and me in our very first public teaching! * we're extremely honored to have you all in our lives * your support means a lot to us | ||
3 | child's pose | * take the gaze straight down * and check in with yourself - how're you feeling this fine Sunday morning? * are you a little hung over? ready to let go of what happened last week? and let go of the expectations of what will happen next week? * take a deep breath in... and a long exhale out "HAAAAAAA" * set your intention for your practice today - whether you want to be more present, or aware, * let's take some time and acknowledge how you're feeling today and where you're at * notice your breathing... and see if you can deepen it a little * throughout today's practice, we're going to slowly build heat and energy in the body internally * and have the slow sun rise help build warmth externally * take another realllllly deep breath in... and a long exhale out "HAAAAAAA" | |
4 | * inhale to slowly roll yourself up to a table top position | ||
5 | hands and knees | * make sure the shoulders are over the wrists * knees are underneath the hips | |
6 | x5 | cat and cow | * time to warm up the spine with cats and cows * cow -> inhale, belly falls down, shoulders roll back, and the gaze is to the sky * cat -> exhale, suck the belly in, gaze toward your navel, curl your chin to the chest * continue inhaling to cow and exhaling to cat on your own for 5 breaths |
7 | * when you're finished, come back to a neutral spine, * time to start building the heat - staying in cat / cow posture - tuck the toes and lift the knees up an inch off the ground | ||
8 | x5 | cat/cow (tucked toes / knees up) | |
9 | * keep your knees a little bent * step your feet back a few inches * bring your hips up and back - downward dog | ||
10 | downward dog | * say hello to the first downward dog of the morning * do what you need to do here * find some organic movement * pedaling out the feet, left and right, bending the knees, standing up on the tippy toes * whatever it is that your'e doing it, play with it * when you're done with both sides, find stillness in your downward dog | |
11 | * slowly walk your feet towards your hands | ||
12 | forward fold (rag doll) | * allow the weight of the head to drop down * if you want, grab opposite elbows with your hands and rock side to side * nod your head yes... shake your head no... and just breath * come into your body and the moment | |
13 | tadasana / samastidihi | * let the sun shine onto your body, giving it external warmth as you begin to build internal heat and energy with your practice | |
14 | x3 | Sun A (arms only) x3 | * inhale, integrate * get used to moving with the breath |
15 | x3 | Sun A (standing only) x3 | * spread awareness into your body * get used to moving with the breath |
16 | plank | * push up position, your toes should be tucked * hands underneath shoulders * don't let your belly collapse * maintain integrity in your core | |
17 | * lower down, knees, chest, and then chin | ||
18 | x3 | baby cobra x3 | * untuck the toes * inhale lift the head 6 inches from the ground * rolling the shoulder blade back, gaze is to the grass in front of you * slowly lower down |
19 | * plant the hands, tuck the toes, hips go to the sky and back | ||
20 | repeat | downward dog | * inhale hips a little higher * exhale ground a little deeper through your heels and palms |
21 | * inhale right leg to the sky, feel your right foot soaking in the sun * exhale knee to elbow / nose | ||
22 | (other side) | knee to elbow / nose | * holding here for 3 breaths, (3.... stick with it, 2... you got it, 1... almost there) |
23 | * drop the right foot in between the hands * lower the left knee to the ground and uncurl the left toes * arms reach for the sky | ||
24 | (other side) | low lunge | * feel the energy of the sun as you inhale to reach a little higher * chest is forward, spine is straight * inhale, lengthen the crown of the head 1 inch higher * exhale, don't lose the integrity of your body * lift the heart * widen the chest * soften the throat |
25 | * on the next exhale, frame your foot with your hands * untuck the left toes and raise the left knee * spin your body open to the right, your right arm reaches for the big blue sky | ||
26 | (other side) | revolved lunge | * inhale reach * exhale see if you can rotate a little further * opening up your chest to the left side * exhale see if you can sink a little deeper into your left thigh / knee |
27 | downward dog | ||
28 | * halfway lift * forward fold * inhale, drop the tailbone back as if sitting into a chair * sweep your arms up coming into chair pose (utkatasana) | ||
29 | repeat | chair pose, utkatasana | * inhale, shine your chest forward * exhale, sink a little deeper into your chair * find your fire in this pose * I know it's tough, hang in there * build the warmth * 5... keep it up, 4... find your fire, 3... keep it up for, 2... almost done, 1... and inhale * find your knees * arms up * knees back * press down * reach up |
30 | * stand up | ||
31 | tadasana | * hands to hearts center | |
32 | * arms up * swan dive down | ||
33 | forward fold | ||
34 | halfway lift | ||
35 | * left foot steps back 3-4 feet, arms up over head | ||
36 | (other side) | high lunge | * you want your left leg to be straight * right knee over right ankle * chest should be facing straight forward * inhale lengthen your spine through the crown of your head * exhale, spread awareness through your feet |
37 | * spin the left heel down * open up your arms into warrior 2 | ||
38 | 5x shrugs (other side) | warrior 2 | * inhale shrug your shoulders up * exhale release * inhale shoulders up * exhale release * see if you can sink a little deeper into the pose * keep your torso perpendicular to the earth * lengthen your fingers away from each other, creating a long line through your arms |
39 | * spin the right palm to the sky * left hand to the left back thigh or inner knee * right arm comes over head * keep the legs in the exact same position | ||
40 | (other side) | reverse warrior | * you should feel the stretch in your right outer body and right neck |
41 | * keeping the legs where they are, bring the right elbow to right thigh * sweep the left arm over head so it follows a diagonal line from your back heel | ||
42 | (other side) | side angle | * finding a juicy stretch in the left outer body * ground your back heel while pressing your front shin forward * if you have it in your practice to bring your front hand to the floor, do so |
43 | (other side) | warrior 2 | |
44 | * cartwheel the hands down to frame the front foot * step the front foot back | ||
45 | chatarunga | * lower half way down | |
46 | up dog | ||
47 | downward dog | ||
48 | halfway lift | ||
49 | forward fold | ||
50 | chair pose, utkatasana | * inhale shine the chest forward * exhale sit a little deeper * inhale reach a little higher * exhale hands together at hearts center * twist to left / right | |
51 | * stand up | ||
52 | tadasana | * hands to hearts center | |
53 | * arms up * swan dive down | ||
54 | forward fold | ||
55 | halfway lift | ||
56 | plank | * build and find that heat in your core!! | |
57 | chaturanga | ||
58 | up dog | ||
59 | repeat | downward dog | |
60 | * inhale, leg to the sky * exhale, step it in between the hands | ||
61 | 5x dips (other side) | high lunge | * inhale arms up, overhead * exhale, back knee dips * inhale straighten the back knee * 5x |
62 | * open your arms up | ||
63 | (other side) | warrior 2 | * see if you can sink a little deeper into the pose * keep your torso perpendicular to the earth * lengthen your fingers away from each other, creating a long line through your arms |
64 | * straighten your front leg * reach towards the front with your right hand * slowly start to lower your right hand to your right shin, or the mat, whatever feels more comfortable | ||
65 | (other side) | extended triangle | * straighten your front leg * reach towards the front with your right hand * slowly start to lower your right hand to your right shin, or the mat, whatever feels more comfortable * left arm goes overhead and the body revolves to the left side * try to keep the chest as open and wide as possible * inhale, reach a little higher with the left arm * exhale, and hold |
66 | * bend the right knee, bring the left hand to the left hip * place the right hand ~6 inches in front of the right foot * as you spring off your left foot, coming into half moon | ||
67 | (other side) | half moon | * if you have it in your practice reach for the sky * the challenge of this pose is to keep the weight evenly balanced * between the ball of your foot and the front hand * keep the back leg engaged by flexing your foot and pretending like you're stepping on something |
68 | * exhale, drop the back leg down, coming into warrior 2 | ||
69 | (other side) | warrior 2 | |
70 | * rotate the right foot 90 degrees so you're facing the left * pigeon toe the left foor so that your toes are slightly facing in * clasp your hands behind your back * hinge from your hips and slowly bend forward trying to keep your low back as flat as possible | ||
71 | (other side) | wide-legged forward bend (prasarita) | * if headstand is in your practice, feel free to take it up now * let your head and neck hang heavy |
72 | * unclasp your hands, bring them to your hips * inhale up | ||
73 | (other side) | warrior 2 | |
74 | plank | ||
75 | chaturanga | ||
76 | up dog | ||
77 | downward dog | ||
78 | repeat | high lunge | |
79 | (other side) | warrior 1 | * anchor your back heel into the earth * bend your front knee directly over front ankle * square your chest as you look forward |
80 | * clasp your hands behind your back * pull down and broaden your shoulder blades * really push your chest forward * lower down so that your right shoulder towards the inner right knee | ||
81 | (other side) | humble warrior | * inhale, see if you can bring your clasped hands more forward * exhale, let your head and neck hang heavy |
82 | (other side) | warrior 1 | * inhale back up to warrior 1, hands still clasped |
83 | * kick off your back foot, coming into clasped warrior 3 | ||
84 | (other side) | warrior 3 | * back foot should stay flexed and engaged * try to keep the left hip level with your right hip * smile |
85 | * bring your hands down to frame your front foot | ||
86 | (other side) | standing splits | |
87 | forward fold | ||
88 | tadasana | ||
89 | forward fold | ||
90 | halfway lift | ||
91 | chaturanga | ||
92 | up dog | ||
93 | downward dog | ||
94 | child's pose |