14 Days Yoga Challenge: Day 10

14 Days Yoga Challenge: Day 10


You Hi, My name is Fiji McAlpine with do
yoga with me Welcome to day 10 of your 14 Day Yoga Challenge our practice today
will help us restore our sense of center and balance enjoy welcome to day 10 of
your 14 day yoga challenge let’s start our practice today in a cross-legged
position so you’re gonna rock from sit bone to sit bone I’m just pulling the
flesh out from under them take your hands and glide the hands forward and
back two or three times along your legs just to warm the legs up to reaffirm
that connection with our physical body and then allow your hands to settle in
the place where your elbows can still bend take a moment to draw the shoulders
high to your earlobes scoop the inner shoulder blades towards the spine and
then drop the shoulders straight down towards the floor give yourself the
opportunity as well to close your eyes with your eyes closed you can start to
focus your awareness on your breath slow and steady inhale full complete exhale allowing those first initial waves of
breath to impact your physical frame you might notice that the body softens any
tension you’re holding in the shoulders might be able to release itself just
with the exhaling breath you can consciously begin to attach your mind
and the activity of the mind to the sensations that are brought on by the
inhale and the exhale and that practice allows you to release attachments to
things that are not related to this practice today things that don’t pertain
to what’s taking place right here right now on your mat this practice of yoga is
not only a way for us to move our body to develop strength in the body in the
mind but it’s a way of giving your mind a little bit of reprieve the opportunity
to shed those things that are no longer important and
practice being mindful in the moment now that we’ve taken a few moments to Center
ourselves to draw our awareness back into our breath we’ll bring our hands at
our heart center in the heart symbolically is that place in the chakra
system directly in the middle aligning that intention with our practice keeping
that sense of balance with us today slowly allow your eyes to open keeping
your gaze soft down the cheeks towards the floor we’ll take the hands and
interlace the fingers as you inhale push the hands forward and reach the arms up
and as you exhale using strength from your core twist the upper body to face
your left knee sit nice and tall on the next inhale pushing the palms towards
the sky pushing the sit bones down into the earth and then as you exhale let
your hands fall down so your right hand comes over your left knee and your left
fingers push down into the floor behind you sit nice and tall the next inhale
and then as you exhale take your gaze to the back wall you strength from your
right shoulder and your core combined to help you deepen the twist unravel coming
back to Center bringing your hands again to your heart interlace the fingers
inhale stretch the arms up exhale rotate the upper body to face the right knee
sit nice and tall as you inhale and as you exhale bring the hands down left
fingertips gripping the right knee right fingertips pushing down into the earth
sitting tall propping the spine up and then exhale using strength to help you
deepen the twist and take your gaze to the back wall inhale come back to Center
bringing the hands again to the heart now as you exhale stretch your hands
forward shoulder distance apart draw your chin in towards your throat try and
lift slightly the back of your neck and then as you exhale push the knees down
towards the floor and walk your hands forward lengthen out through the sides
of your waist roll energy back and your tailbone feel the sit bones
continue to root to towards the floor now if it’s comfortable for your neck
you can let your head come all the way down towards the Earth
draw the shoulder blades down your back towards your hips and take a few cycles
of breath here if your next inhale shift your gaze forward towards your
fingertips and pull yourself in that direction unravel the legs behind you
and draw your knees back so your knees are underneath your hips we’re gonna
move the hands forward and come down with the heart come down with the
forehead and chest hook your 10 toes under roll the shoulders again onto your
back your next inhale shift your gaze forward towards your hands slowly move
in that direction laying the quadriceps down the hips down the belly down put
your 10 toes straight back draw the inner shoulder blades towards the spine
and lightly touch down to the mat with your hands tone your legs and connect
the toenails to the floor inhale keeping the charge of your legs begin to lift
your head and heart start to feel those muscles that line your spine get nice
and warm keep squeezing the ankles towards the midline of the mat hugging
into that Center and that strength exhale and come all the way down with
the chest look the 10 toes under inhale to tabletop and exhale bringing your
hips to your heels your forehead to the mat nice deep stretching the inner
arches of your feet opening through the toes inhale come up into an angry cat
and as you exhale again lay the entire belt belly flat down on to the ground
shoulders draw in hands lightly touching and the toenails again connecting to the
earth inhale try and come up a little bit higher hug everything in elbows in
heels in shoulders down exhale to release hook the ten toes under inhale
to that tabletop pose and exhale again push the hips back to the heels inhale
come forward to tabletop bring the hand’s underneath the shoulders
and as you exhale charge the legs and push straight back into downward-facing
dog take the gaze between your feet shift
the shoulders away from your ears energetically push the hands forward
lock your gaze on your left foot and with your next inhale begin to lift your
right leg towards the sky you don’t need to lift the leg too high here we’re
focusing more on keeping the hips Square to the floor pushing energy into your
hands bringing all of your awareness into that left leg and just enjoying
that initial stretch in the left hamstring now as you exhale with
strength from your belly pull your right knee into your chest and bring the chest
forward over the hands you can take the right leg back up towards the sky full
flexion of the foot exhale pull the knee into chest and this time step your right
foot towards the right thumb and lower the left knee to the ground on an inhale
do a nice shoulder loop here reaching the arms up back and then down bring the
hands on to the mat and step into downward facing dog again take a full
cycle of breath in exhale all the way out locking your gaze on your right foot
now inhale begin to lift the left leg towards the sky again flexing the foot
attempting to keep both the shoulders and the hips Square to the floor energy
is pushing forward into your hands to help you shift weight back into your
heels now as you exhale pull the left knee into your chest bringing the chest
forward inhale take the left leg back to the sky exhale initiate that same
movement stepping the left foot now to the left thumb right knee to the ground
inhale reach the hands forward or not exhale reach them back and down inhale
now to step into high plank try and squeeze again everything energetically
towards the center line the core line of your mat as you exhale come halfway down
or less’n chaturanga inhale now to upward facing dog
heels together crown of the head is lifting
downward-facing dog again as you exhale reaching the hips back letting your head
hang heavy lift the heels high look to your hands and step one foot at a time
to the front of the mat take this forward fold with your palms rotating to
the sky and your head pointing down towards those open hands almost as
though you could empty the contents of your mind just allowing yourself to
release any thoughts any worries anything that might be lingering from
previous parts of your day or your week so that you can truly be present to
enjoy this practice with your next inhale we’ll come halfway up light on
the fingertips as you exhale bend your knees like you’re sitting down on a low
bench or a low chair reach the hands forward in front of the chest and then
as you exhale sweep the hands beside you interlace the fingers stretch your
knuckles back opening the chest and then take the chest down towards your legs
take your gaze between your knees and push the knuckles forward towards the
front of the room now begin to lean the hips forward slightly and try and find
that balance point where you feel like you might tip over but don’t actually as
you exhale again drop the hips down inhale to reach the hands forward exhale
to push the hands to the floor coming to stand join your feet together big toes
heels inner arches inhale to sit down to that chair of agat asana extending your
arms reaching your hips back rolling the shoulders on to the back as you exhale
bring your hands to heart center take your left elbow over your right knee
pushing the right hand down in to the left to work a twist to the center of
the spine not only you’re working out tension through the spine itself
you’re also ringing out tension in those internal organs ringing out tension you
might be carrying in your body as you exhale take your gaze down
towards the floor and then on the next inhale with conviction step your left
foot back if you feel like you didn’t take a long enough stride you can always
tick-tock your heel from side to side and it will wiggle that left foot a
little bit further back now push the right hand down in to the left again to
move your heart up draw the right shoulder back pull the left shoulder
under splitting your energy evenly in two different directions by pushing your
feet both forward and back reaching the crown of the head forward the tailbone
back feel the heart lift feel the energy between your hands even as well with
that next inhale take the gaze forward shoot both arms forward try and frame
your ears with your biceps keep your shoulders soft not only are you using
your legs here you’re also using the core stabilizing and extending through
the torso with that next exhale bring the fingertips to the floor stand in
your right leg and lift your left go into a forward fold as you exhale taking
your gaze between your legs inhale to return to that chair of a katana
shoulders rolling onto the back take the hands beside you interlace the fingers
stretch the knuckles back to open the chest bring the chest to the thighs gaze
between the knees and again push the knuckles forward with that next inhale
sit back down in that chair bucket asana exhale push the hands to the earth to
stand roll the shoulders on to the back inhale sitting back down into chair as
you exhale hands to heart taking the twist in the opposite direction taking
your right elbow across your left knee pushing the left hand down towards the
floor trying to maintain the length of your neck by pulling the shoulders back
away from your ears threading the navel in towards the spine
left shoulder rolling back right shoulder pulling under now take the gaze to the earth focus on
one spot for balance and with conviction step the right leg back tick-tock the
heel side to side as much as you feel that you need to so that your shin is
vertical knee over your ankle and then work the twist again left hand pushing
towards the floor hugging the belly in towards the spine getting long through
the spine as you twist the gaze is forward shoot both arms forward and
train frame the cheeks in your ears with those
biceps your hands are alive with energy shooting energy straight out through the
fingertips and back through the heel now from here fingertips to the floor
stand on the left leg lift the right join your feet together inhale sit deep
in that chair of agat asana and exhale to stand bring your hands to your heart
as you inhale separate your feet out or hips distance apart as you exhale inhale
to reach up exhale take the hands forward and down lift your big toes and
slip the index and middle finger around them come halfway up on the next inhale
and as you exhale bend the elbows to the side tuck your chin and take your gaze
between your legs energy is pulling you down and lifting
up to the sit bones balance is all about splitting our energy evenly in two
different directions with that next inhale come halfway up as you exhale
release the grip around the left foot step the left foot back and pivot the
left heel to the floor take your left arm now and reach it up towards the sky
an attempt to lift your fingertips to touch the ceiling feel a pull upward
with that same force take your hips down towards the floor try and push the hips
forward as you lean the chest back and find the power in the pose take the left
arm now and extend it beyond the top of your head
drawing your wrist as far away from your heel as you possibly can
with that next exhale bring the left fingertips to the floor lift your left
heel up take the right hand extend the right hand forward and then up to the
sky turning to the chest to face your inner knee bending that knee a little
bit more so your hips get low rolling the right shoulder back now from here
we’re gonna reach the right hand to the wall behind us slowly lower the left
knee to the floor keep rolling the right shoulder open and bring the left foot in
to the right hand if that’s available to you today if you make a connection with
the foot in hand draw the heel in towards your tailbone continue to rotate
the chest keep pulling the left shoulder under rolling the right shoulder back
sinking the hips forward and down as gracefully as you can release the left
foot to the mat reach the right hand up and forward charge your left leg from
here pushing into both hands swing the right leg back to meet the left and open
your hands outer shoulder distance apart full cycle a breath in as you exhale
lower through chaturanga upward facing dog on the inhale downward facing dog
exhale full cycle a breath in and exhale all the way out when you’re empty lift
your heels look to your hands and gently hop between the thumbs halfway up on the
inhale lifting your toes slipping those hooks around them again active forward
fold as you exhale bending the elbows to the side pulling the crown of your head
down towards the tops of your feet inhale come halfway up release the grip
around the right foot step your right foot back with conviction lower the heel
to the mat inhale to reach the right hand towards the sky and try and touch
the ceiling with your fingertips feel like it’s difficult to keep your left
hand on the floor you’re pulling up reaching up using that energy to help
you broaden through the chest the up back keep charging your right leg and
pushing the heel into the floor as you extend your right arm over your head
rotating the palm down pulling the shoulder blade back down and in towards
the hip slow steady even cycles of breath here now bring the right hand to
the floor lift the right heel up release the grip around your toe extend the left
hand forward and up towards the sky turning the chest rolling the left
shoulder back again the hand is alive with the energy so that energy goes from
your heart out through your limbs take the left hand now and reach towards the
wall behind you feel that opening through the shoulders slowly guide that
right knee down to the ground and if it’s available to you reach the right
foot up and bring it into your left hand pull the heel in towards the tailbone
sink the hips forward towards the floor make sure in all of this that you still
have that slow steady inhale full complete exhale release the grip around
your right foot bring that left hand forward and down palms flat charge the
right leg up and with strength from your core swing the left leg back and open
the hands shoulder distance apart inhale exhale chaturanga upward facing
dog as you inhale downward facing dog as you exhale full cycle of breath in and
all the way out with that next inhale we’re gonna walk the hands back towards
your feet finding forward fold at the back of your
mat halfway up light on your fingertips active forward fold as you exhale
pushing the fingers into the floor taking your gaze between your legs
soften the knees inhale to reach the hands forward come all the way up exhale
your hands to heart full cycle a breath in and all the way
out drop your hands down beside your hips roll the shoulders on to the back
move your feet about outer hips distance apart and find the grounding nature in
your base by pushing down into the four corners of your feet bring the hands
first to your hips bringing the hands to the bony structure of the hips just
highlights your awareness of this area as we begin to lift the limbs we’re
gonna lift the right knee up I’m just noticing here did you lift your right
hip at the same time is it possible to push the right hip back down using your
hands to create a pelvic tilt for stability and then re-energizing the
left leg taking that right leg and extending it from your core out through
your heel and then taking a nice big brave step forward into life with that
right leg now your right arm reaches towards the sky but the shoulder falls
away from your ear the left hand coming out to the side we’re gonna bring that
left foot again into our left hand grabbing hold of your foot pulling the
feel towards the sit bone this time joining the knees together
re-establish the strength in your standing leg try and be supple through
the left shoulder all of those shoulder openers and twists that we’ve done
preparing the shoulders to move in this way focusing your gaze on the floor stay
with your breath you can just work the pose here or if you’d like to go further
again it’s that energy moving in two different directions but with equal
force as you lean forward you also push back as you lower the chest down you
also lift the leg up as you inhale of course you exhale now very slowly we’re gonna open the
body into warrior three so taking the charge first out of the left leg
bringing the left hand forward as you reach the left leg back squaring both
the shoulders and the hips just as we’ve done in one legged downward facing dog
and again trying to frame your cheeks or your ears with your biceps bring your
hands to the floor on either side of your right leg charge the right leg
again bow your belly to your thigh take the left heel towards the ceiling bring
the left foot down next to the right foot come halfway up light on your
fingertips octave forward fold as you exhale soften your knees and inhale
reach the hands forward to come up exhale hands to her and drop the hands
beside your hips shuffling your feet again re-establish the connection with
the four corners and place your hands on top of your hips focusing the gaze again
on the floor now we’re gonna lean into that very strong capable right leg lift
the left knee just noticing if you lifted your left hip if you did can you
shift it back down from strength from within kick out into your heel keep the
charge and tone of your leg as you step forward now lifting that back right heel
inhale reach the left arm up exhale we can take the hand out to the side taking
our gaze to the floor you’re gonna bring the right foot into the right hand and
draw the heel towards the sit bone the knees towards one another tucking the
tailbone firming the lower belly gazing at the floor one spot your Drishti
staying here and working on this standing balance or going further by
beginning to lean forward with the same amount of force that you push back in
the foot dropping the chest down as much as you lift the leg to the sky
supple in the right shoulder inhaling as fluidly as you are exhaling take the
charge first out of the right leg and then allow your body to open up into
warrior 3 framing your cheeks or your ears with your biceps squaring the
shoulders and the hips to the floor bringing the hands to either side of
your left foot taking the right leg to the sky taking your chest down to your
left knee gaze back behind you and return your right foot to the mat
halfway up inhale octave forward fold exhale soft knees inhale reach the hands
full come all the way up exhale bring your hands to your heart drop the hands
down beside the hips roll the shoulders once inhale reach the hands up and
exhale come all the way down halfway lift on the next inhale as you exhale
step your left leg back high on the toes and the ball of the back foot stacking
your right knee over your ankle inhale to reach the hands up so after we have
that intense focus in a standing balance pose it’s nice to become a bit more
fluid we’re gonna soften the back and lower the hands down inhale try and
straighten the legs and reach everything up do that twice more get as low as you
can exhale inhale to lift last time exhale inhale lift this time as you
exhale reach the hands forward down and back interlace the fingers and stretch
the knuckles towards the sky take a nice long cycle of breath here savoring the
sensations and the hips and the shoulders and then as you exhale let
your hands drop down to the floor on either side of your right leg we’ll take
the right leg now to the sky just draining out some of the
lactic acid roll the ankle wiggle the toe now from here as you exhale pull
your knee into your chest roll to the outer edge of your left foot
and take the right foot and position it somewhere along the inside of your left
leg you can stay here with the hands on the ground and the gaze on the ground
working on strengthening the obliques and the shoulders to lift your hips if
you’d like to add the elements of balance take your right arm up towards
the sky even inviting chin mudra to the right hand you can extend the right arm
over your head bring the right hand down to the mat position the right knee on
the mat lift the left leg point the toes both feet from here lower the right toes
down to the mat stretch the left leg up towards the sky slowly lower the left
foot next to the right inhale come forward to plank exhale chaturanga
upward facing dog inhale and down or facing dog exhale
lift your heels high and lightly hop between the thumbs
halfway up on the inhale fold forward exhale
next inhale halfway up now let’s step the right leg back high on the toes and
the ball of the back foot inhale to reach the arms up towards the sky as you
exhale we’re gonna soften the back knee lower the hands down and then allow the
breath to carry us through inhale to reach up exhale to sink
inhale up exhale sink last time inhale up exhale down now inhale to reach up
exhale take the chest forward reach the hands down and back interlace the
fingers and slowly push the knuckles forward locking your gaze in your left
big toe enjoying that sensation for a full cycle of breath and releasing the
hands down to the mat stretching your left leg up towards the sky rolling the
ankle wiggling the toes exhale the knee into chest rolled now to the outer edge
of the right foot and position the left foot anywhere along the leg that you can
taking your gaze to the floor for balance staying here working on lifting
the hips or taking that left hand to the sky maybe adding chin mudra perhaps
extending the hand over your head bringing the left hand down bringing the
left knee down and then lifting the right leg up pointing the toes back hook
the left toes down onto your mat inhale one-legged downward facing dog exhale to
lower the right foot next to the left inhale come forward to plank exhale
chaturanga inhale back to plank and exhale knees to ground point the toes
back and invite your body to sink down into Child’s Pose release the forehead
pull the shoulders away from your ears breathe into the hips
slow steady even cycles a breath and with that next inhale begin to roll the
spine up slowly taking your weight back into your heels rolling the shoulders up
back and down into place from here we’re gonna rock down on to the left hip swing
your right leg out to the side rotating the knee and the toes up towards the
ceiling gonna take our hips up and over the left
foot if that’s available to you take your left hand and just roll the flesh
out lower part of your leg if it feels stuck now there’s a couple
of options here option number one we’re gonna take the right arm inside the knee
the left arm to the sky maybe adding that stretch of reaching over option two
if you can go deeper we’re going to take the right hands under the hips and
position it on top of your left heel swing your right shoulder towards your
right quadricep your right kneecap try and stack your left shoulder above your
right shoulder maybe take your gaze up and then extend the left hand up and
over just exploring the variation of the stretch that suits your practice best
today whatever works for you whatever allows you to be in the pose to enjoy
the sensations the pose is able to create for you the rotation the stretch
of the hamstring stretch to the side waist now to come out we’re gonna
release the grips that we have around our feet slowly use the hands to help
upright the torso bring the hands back behind the hips lean now into the right
hip swing the left leg forward bring the right leg forward from here reach both
hands up as you exhale take the hands out towards
the feet tuck the chin and take the gaze towards the floor inhale to roll the
spine up now let’s swing the left leg out to the side we’ll bring the right
foot in you keep the leg here or to go in that next variation you slide up and
over the foot maybe rolling the flesh of the lower leg out to the side you can
take the left arm to the inside of your leg extending up and over or if you’d
like to go further you’re gonna lift your hips momentarily so you can reach
your left hand underneath and grab your heel laying your left shoulder on top of
your left knee stacking your right shoulder above your
left shoulder and then reaching your right hand up and maybe all the way over
again trying to find a frame where you can really savor the sensations that are
created by the stretch use your breath the inhale especially to accentuate
those sensations and then to come out we’re gonna release the grip that we
have around our feet use the hands to help upright the torso from here we’ll
lean into the left tip to free the right leg forward and bring yourself to seat
the front of the mat side to side again to find those sit bones just letting
yourself come back to Center lengthen the spine and place your hands just
behind your knees now we’ll lean the chest back walk the feet in get nice and
light in the heels to that point where we feel we can lift the feet up extend
the arms in the same direction as your feet draw the shoulders onto the back
get nice and high with your feet on the inhale reaching the arms up and then as
you exhale slowly bring your feet back down tap as lightly as you can inhale
again to lift exhale to bring the legs down
last time inhale reach up and exhale release now allow the bottom of the feet
to shine against one another the knees to open up interlace the fingers around
your toes and move your forehead down towards your heels got the shoulders
melt apart let your elbows come down to the floor with that next inhale slowly lift the
chest and going into the next variation pulling your heels as close to the sit
bones as you can maybe even pushing the sit bones up towards the heels interlace
the fingers again this time using your elbows to gently push the legs out and
down to hold the knees down and to move your heart towards your toes with the next inhale if the chest take
your hands again to your knees this time to help them come back together your
knees lightly touching and the feet lightly touching the floor reach the
hands forward come about halfway down re-establish your connection to your
core your power and then use that core to ease yourself down onto the mat lay
the shoulders onto the mat gently push into the back of your head now so you
can float the shoulders off the floor and pull them apart now re release so
that you feel soft at the back of the heart Center can allow the bottom of the
feet to again shine towards one another palms rotate towards the sky letting the
body fall open giving yourself a moment to close your eyes feeling gravity work
on the hips the inner thighs softening the face and the jaw and then one leg at
a time extend your legs out allow the energy to pass freely through the knees
down into your feet your next inhale start to extend your
arms over your head see if you can reach up into your fingertips and push down
into your toes to wake the body up for a second time today then draw your knees
one at a time into your chest take your hands onto your knees and gently Rock
side to side massaging your lower back cross the ankles and begin to rock
yourself forward and back until you come all the way up to a seated pose bring
your hands to your heart center again returning to the idea of balance and just keeping that feeling with you
and that charge that centeredness this mindfulness for the rest of your day
until next we meet almost a you

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