Come as you are. Be as you will

For your practice pleasure, here is a short video to move along with. 

My room is messy and I look a fright, but the movements are beneficial to prepare yourself for gardening, or really anytime. 

Enjoy. Hope you are well and peaceful. 

Short practice to pop the bubble

Ever have a bubble in your throat? You know the desire to scream, bitch, cry, drop the diplomacy and just spill it sista! Yeah... that's pretty much my Thursday(s). The small gnawing behind my eyes that was just an annoyance on Monday has matured into what will be a  thumping menace by end of day Thursday. Aargh!
Relax. Friday is coming.
And the following morning flow helps pop the bubble and keep my filters somewhat intact.


1. Tadasana
2. Standing yoga mudra
3. Hands to floor - Forward fold
4. Tadasana
Repeat 3 x
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5. Tadasana
6. standing yoga mudra
7. hands to floor - forward fold
8. rag doll
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9. from rag doll spread feet a bit more than hip width apart
10. bend knees - hands on thighs - lengthen into a jackknife back
11. Standing cats & cows - 3- 5x
12. wide stance tadasana
13. drinking bird - legs straight, hinge forward into a flat back, arms beside hips*
14. rocking horse - deeply bend knees - lift body up - arms beside ears*
15. drinking bird
16. standing cats & cows 3 -5x
17. catcher's twist - hands to thighs, knees bent, long spine - twist through belly, chest to look over one shoulder, then the other.  - 3 - 5 x
18. Tadasana
______

19. Downward dog
20. Plank
21. Downward dog
Repeat 3 x holding each posture for 5 breaths.

___

22. Downward dog
23. lift rt. leg, bend knee, stack rt hip on top of lft.
24. extend rt. leg up into 3 legged dog
25 ease onto lft. knee
25. modified side plank

26. Hands and knees
27. thread the needle
28. down dog
Repeat on other side

_______

29. From down dog - hero's posture
30. breath of fire - 2 minutes
31. sphinx - lion's breath
32. puppy stretch
33. cobra - lion's breath
34. puppy stretch
35. upward dog - lion's breath
36. crocodile - deep sigh
37. Downward dog
38. Cobblers pose w/twist.
39. Sitting meditation.

Breathe.

OM SHANTI

*This video demonstrates "drinking bird" and "rocking horse" and is also a sweet little flow.

In just a few minutes - Move

New job has got me wearing big girl shoes in an effort to appear more professional. Big girl shoes are wreaking havoc on my feet and legs.


I needed just.10.minutes. (which is good because that's really all i had). So, here is my 10 (maybe 15 minute practice)

1) 2 minutes of breath of fire in Thunderbolt pose on a block
2) Cat & cow - how ever many feel right

3) leg stretch on hands & knees - extend one leg out, point & flex  toes take ball of foot to floor. stretch thru heel and calf.
4) step foot through to low lunge -
 5) extend front leg into half monkey pose  - bend knee back into low lunge -rotate body and lift outer arm into a twist
then back to low lunge
half monkey
Repeat 3x ending w/resting in half monkey for a few cycles of breath.
6) low lunge to gate posture
7) back to low lunge.

8) cat & cow
9) knees/chest/chin
10) cobra
11) 3 legged dog (unstretched leg lifted)

12)Hands and knees
Repeat steps 3 - 12 on opposite side.
From 3 legged dog

13) Downward dog
14) Forward fold
15)Mountain

16) Arch building  exercises -
      Spread the toes wide
      Roll to the outsides of the feet ***VERY IMPORTANT to press into the outsides of the feet and NOT
      roll into the ankles.***** Keep the pinky toe active and walk from the front to the back of the mat on
      the outsides of the feet.
      Repeat on the insides of the feet ****
      Alternate the inside of one foot and the outside of the other - then switch feet.

17)Mountain
18)Lift heels and arms then rock back lifting toes and dropping arms.
19)Goddess squat with eagle arms  - both sides.
20) Sitting meditation or savasana.