Come into a table pose and start to warm up your spine with a few rounds of Cat and Cow. Neutralizing the spine and activating the core muscles, tuck the toes under on the right foot and extend your heel towards the back of the mat. Shift your upper body weight into your right hand and your left hand to the top of the mat. Find a stationary point to focus on and then lift your left arm and right leg up. Keep the abdomen engaged as you activate through your left bicep, right glutes and hamstrings. Pull equally forward and back on your inhale, and then exhale to round your spine, trying to connect elbow to knee in the center of your body. Repeat 5 times, and switch sides. Return to table and press up to Downward Facing Dog
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Take a few breaths to bring some organic movement to your Downward Dog: bend your knees, pedal your feet out, or sway your hips. Then returning to stationary Downward Dog, dig the heels of your hands into the mat and press your torso closer to your thighs. Lift onto your tiptoes, hips reaching up high, then start to "roll" your spine forward into plank, taking your time to move one vertebra at a time, stacking shoulders over wrists and engaging your core. Return to Downward Dog and repeat 5 times. On your final plank, vinyasa through. Return to center plank.
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From Plank pose, pivot your heels toward the right side of your mat, stacking left hip over right. Engage your core muscles, drawing your belly button in and up towards the center of your spine. Shift your weight into your right hand and start to float your left arm overhead. Energize through your obliques and avoid dumping into your right shoulder. Hold for 5 deep breaths.
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From your side plank, float your left leg up and bend your knee. Externally rotating your hip, point your toes towards the floor behind you and slowly lower them down. Press through your left foot to lift your hips high and arch your back, facing your heart toward the sky and reaching overhead with your left hand. Hold for 5 breaths, return to Side Plank and lower down to Plank. Repeat Side Plank and Wild Thing on the opposite side, then vinyasa through to Downward Dog.
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From Downward Dog, "roll" your way to Plank once more, then lower knees to the mat, coming into a Table pose. Bring knees and big toes to touch in the center of your mat, and lower hips down to rest on heels. Rest forehead on the mat as well and bring arms down by your sides. Rest here for 10 breaths, then make your way into Easy Seated pose.
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The Parting Words:
Take some time today to think about your reasoning behind the goals you're striving towards, both on and off the mat. What is it that is driving you to work towards them? Motivation and inspiration are fleeting, but the purpose behind our actions is more constant. May that intention fuel your inner fire and keep you pushing forward. Namaste. |