Let’s us stand in Mountain Pose feeling the
rhythm of our breath flowing in and out of our body. Pressing down with our feet
as we lift our thighs up off our knees and our tailbone down. Breathe in and let’s
draw our arms overhead. Exhale hands to our heart center. The center of love and
compassion. Breathe in lifting arms overhead and exhale hands to our heart. Breathe in arms overhead and press
down with your feet. Exhale lower one arm down by your side. Gaze up to a gentle
neck stretch. Inhale lift. Exhale hand down by your side. Gaze up rotate your
ribs up, inhale left extended Mountain. Exhale palms together lean to the side
like a crescent moon. Inhale lift. Exhale to the other side. Our hips are facing
forward, our glutes are contracted. Extend up open your heart to loving-kindness.
Exhale swan dive to the oceans below. Breathe in halfway up elongate your
spine. Exhale fold cat back. Shaking your head yes, shaking your head no, shaking
your head yes once again. Letting go. Breathe in reach your arms overhead
with your weights, one-three pounds. Exhale hands to your heart center.
Breathe in and lift with control. Contract your thighs. Exhale hinge at the hips
lower down. Breathe in lift. Soften your jaw. Exhale fold.
Inhale right footsteps back. Lower the knee to the earth and extend your arms
overhead. Exhale hands to the ground. Set the weights down.
Step back to Child’s Pose resting your mind. Inhale forward to plank. Exhale elbows in
lower down. Breathe in and find the back bend that’s appropriate for your body
today. Exhale lift up and back, resting your whole being. Inhale right
leg lifts toes down. Let’s sweep it forward in between our hands. Picking up
our weights and balance our ribs right above our hips. Exhale hands down. Step
forward and fold. Let us soften our jaw. Inhale lift. Exhale low into chair pose. Inhale extend up and
exhale fold. Breathe in hands to shins and exhale
fold. Long smooth inhale step back lower the knee to the earth draw your arms
overhead. Exhale hands to the ground palms underneath. Extending back to
Child’s. Take a deep breath in shift forward. Exhale lower down mindfully. Roll
forward open your shoulders and exhale press up and back through our thighs and
our belly. Inhale leg extends back. Balance. Hollow the belly step it forward.
Pick up your weights and reach them overhead. Exhale hands down to the earth.
Step forward and fold. Inhale circle sweep up. Exhale low into chair. Weight on
the heels. Inhale lift. Exhale fold. Letting go of all
thinking and just feel. Inhale halfway up. Exhale fold. Inhale step back with your
foot. Reach through the heel. Full Crescent lunge. Balance. Find a focal point to look
at. Exhale hands down. Palms to the earth. Extend up and back to a full downward
facing dog. Inhale shift forward. Exhale lower down. Inhale roll up thighs on or
off the ground. Exhale press up and back. Rotate your inner thighs out. Inhale leg
lifts. Hips square and toes down. Let us step forward in between your hands.
Balance. Pick up your weights work with control. Building your heart rate. Exhale
hands down. Step forward. Chin towards chest. Breathe in, extended Mountain.
Exhale low chair. Inhale lift. Exhale fold. Inhale halfway up. Exhale fold.
Welcoming peace and calm. Inhale step back long Crescent lunge. Use all the
space that’s provided. Exhale hands down step back downward facing dog. Let’s
broaden our shoulders. Make room for simplicity. Inhale forward to plank. Exhale
lower down. Inhale roll up. Exhale tuck the toes under lift up and back.
Breathe in extend the leg up, sweeping it forward in between the hands. Picking
up our weights. Strong crescent lunge. Sink low with the hips. Exhale hands down.
Step forward and fold. Breathe in and reverse your swan dive.
Lift your thighs up off your knees. Exhale low into chair. Inhale lift. Breathe out
fold. Breathe in halfway up. Exhale fold. Breathe in step back. Lift the arms
overhead. Open your heart to compassion. Exhale hands down palms to the earth.
Step back Soften your neck. Inhale forward. Exhale
lower down. Find your inner strength. Breathe in roll up. Exhale press up and
back. Inhale lift your leg up. Extend it. Sweeping forward in between the hands.
Pick up the weights and extend them over your shoulders. Follow your gaze down and
step forward and fold over your legs. Inhale with your weights extended
Mountain. Exhale lower the weights to your heart. Inhale lift. Exhale fold. Inhale
halfway up. Build stamina. Build endurance. Exhale fold. Inhale step back, strong
crescent lunge. Knee right above the ankle.
Arms lift overhead. Stay with your focal point. Hands to the earth. Step back
downward facing dog. Inhale forward. Contract the thighs.
Slightly lift the hips and lower down. Breathe in roll forward. Exhale press up
and back. Long smooth inhale. Lift the leg sweeping it forward in between the hands.
Hold on to the weights and lift them over head. Slightly contracting your
right glute muscle. Exhale hands down. Step forward and fold. Inhale press
down with your feet circle sweep up. Exhale low into chair. Inhale lift. Exhale fold.
Welcome the feeling of clarity. Placing your hands behind the ankles. Inhale
circle sweep up. Exhale hands to your heart, feel it beating. Breathe in arms out to the sides interlace them behind you. Slightly bend the knees and
roll your chest up towards the sky. Exhale hinge at the hips forward bend
with chest expansion. Knuckles towards the ceiling. Inhale press down to the
feet, circle sweep up. Exhale hands to your heart. Inhale arms out interlace
them opposite direction. Roll your heart up. Exhale fold forward. Breathe into your
shoulders, your hamstrings. Lowering the hands down to the earth. Let us step back
with one foot. Set the weights aside step back with the other foot and rest
completely in extended Child’s Pose. Connecting our body. Connecting our
breath. Connecting our mind. Inviting oneness into our practice. Let us sit down to one side and bring
our feet around. Shifting to the front of our yoga mat. Let’s roll down vertebrae by
vertebrae all the way down onto the earth.
Let’s bend our right knee and shift onto our hip. On our exhalation rotate our
spine. Lying down spinal twists. Breathe into the body parts that need it the
most. Let’s switch sides. Bending the knees. Aligning our spine. Extending our
right leg. On our full exhalation, twist. Breathe into our abductors. Safely unwinding.
Extending the legs, the arms. Tuning into our belly breath. Expanding our belly
with our inhalation. Exhale draw our navel center down towards our spine. Feel the silence that you’ve created
with your practice. Welcoming peace and calm. Let’s bend our
knees. Lean to one side in a fetal position, using our bottom arm as our
pillow. Rolling up vertebra by vertebra in a comfortable sitting position. Our
palms are open. Breathe in lift your arms overhead. Exhale hands to your heart.
May all beings be happy. May all beings be healthy. May all beings live with ease
and may all beings be free from suffering and the cause of suffering.