Time: 25 minutes
Equipment: Blocks or none
Level: All Levels
Please perform this class in a quiet and dark room.
We are going to start class with a meditation so please come to a comfortable seated position. You may find it comfortable to place blocks underneath your knees.
I ask you to perform as much of this class as you can with your eyes closed. Please do your best to remained focused on each pose. If you notice your mind wandering simply refocus your attention back onto the pose you are performing.
Now please sit up straight. Close your eyes and place your hands on your thighs, palms down. Take 6 rounds of deep and slow inhalations and exhalations to prepare yourself for meditation. The actual length of time you spend here doesn't matter. I want you to focus on going past what is comfortable to you. The first time you feel you want to stop meditating go just a little bit longer. The second time you feel like you want to stop meditating please do so.
Take a deep inhalation while sitting up a little taller. Silently and gently exhale. Begin your meditation keeping your breath calm and deep.
once your have finished your meditation
please come to your hands and knees
knees directly under that hips
hands directly under the shoulders
inhale drop your belly down and look up (cow)
exhale arch your back to the ceiling and look down (cat)
repeat, following your breath, for 6 rounds
cat/cow
on an exhale, bring your feet together
sit back onto your heels bringing your knees wide apart
slowly walk your hands forward as your bring your forehead to the ground
feel free to place a block underneath your forehead
hold for 6 breaths
child's pose
inhale, slowly rise up to all fours
bring your knees together
tuck your toes
sit back onto your heels
extend the crown of your head towards the ceiling sitting straight up
hold for 6 breaths
hero's pose
place your hands on the ground
inhale, lift your knees off the ground
exhale, walk your feet back into a plank position
hold for 3 breaths
plank
inhale, raise your hips up and back
drop your heels down, towards the floor
hold for 6 breaths
downward facing dog
exhale walk your feet up to meet your hands