We will need a wall for this class. I recommend performing this is a low light situation.
My understanding of the high priestess is all about intuition, connecting to our subconscious. I believe this is what we do in mediation. So today I invite you to approach each pose as a meditation. Using each pose as an opportunity to go within. We will be moving slowly and holding our poses today. To encourage a meditative mind please perform as much of this class as you can with your eyes closed.
hands and knees
make sure your knees are under your hips and your hands are under your shoulders
inhale
look up towards the ceiling
drop your stomach towards the floor
hold for 3 breaths
cow
now look down towards the floor
exhale and arch your back up towards the ceiling
hold for 3 breaths
cat
repeat cow - cat 2 more times holding each for 3 breaths
once these 2 rounds are completed tuck you toes
inhale
raise your knees off the floor
exhale bring you hips up and back while bringing your heels towards the floor
downward facing dog
inhale bring your right hand to your left leg
hold for 3 breaths
exhale come back to center
inhale bring your left hand to your right leg
hold for 3 breaths
exhale come back to center
hold for 10 breaths
downward facing dog
inhale come forward so your hands and directly under your shoulders
you are on the balls of your feet
hold for 10 breaths
plank
exhale lower down to the floor
relax here for 3 breaths
bring your forearms to the floor, elbows underneath your shoulders
palms on the floor
have the tops of your feet on the ground, legs together
inhale press gently into your forearms to raise your head towards the ceiling
hold for 3 breaths
sphinx
exhale lower down to the floor
rest here for 3 breaths