Anusara Yoga Morning Practice with Jennifer Harbour

Transcript

[Music] good morning my name is Jennifer Harbor I'm a certified Anya sari yoga teacher and we will do a practice that invites you to set an intention for your entire day come to standing at the top of your mat invite yourself to ground into the floor to create a sense of mindfulness in your body so that your mind your heart and your spirit can all come together as you release heavily through the mound of your big toe inner heel mount of your pinky toe and your outer heel and then inhale lengthen through the crown of your head take your arms straight up towards the sky and exhale fold deeply into the pose you tonnison or standing forward bend inhale lift and lengthen your spine become long from hips to armpits and then exhale unfold two more of those create an opportunity to energize your body inhale lift and lengthen exhale and fold mindful of your breath inhale lift and lengthen exhale and fold step back downward facing dog from your heart invite your breath to become the prayer of your heart and from your heart release down through the four corners of your hands the mound of your index knuckle the root of your thumb the mound of your pinky and the root of your palm set an intention of awareness all the way down from your heart to your hands and then from your hands rise up to your hips and release down through your heels with your next inhale come forward to plank pose top of a push-up exhale come all the way to the ground let yourself be held by gravity as you're held by gravity take the top of your feet and press them into the mat engage your legs from the back of your waistline draw your butt flush down and tone your belly and as you tone your belly Hill and lengthen through the crown of your head lift just your chest and chin breathe for a moment feel the capacity that your breath invites to open your body take your forehead to the floor turn your toes under and lift to downward facing dog return to your breath return to your intention the prayer of your heart with your next inhale come step forward between your thumbs exhale and fold forward with your next inhale take your hands on your hips come all the way up to standing take your arms straight up towards the sky and reach fill your heart fill your breaths feel your foundation and then let's run through that one more time exhale fold forward uttanasana standing forward bend if you are a beginner here you could use blocks under your hands to bring the floor a little closer to you and if you feel like you can keep your legs straight and strong you don't need blocks lift and lengthen your spine exhale step back downward facing dog take the prayer of your heart your intention and release it down into your hands mindful gravity mindful that you're always held and then inhale come all the way up to your hips and release down through the back of your legs all the way through your heels inhale come forward to plank pose top of a push-up stay strong in plank pose and as you exhale come all the way to the floor re-establish your foundation always being held mindful that you're never alone through the top of your feet active through your legs from the back of your waistline as you draw your butt flush down tone your belly feel the awakening of strength in your belly as you lengthen through the crown of your head and lift your chest and chin feel the strength of yourself the inspiration to hold yourself steady with your next exhale take your forehead to the floor turn your toes under and push up downward facing dog with your next inhale look between your thumbs and step forward exhale and fold forward stay planted through your feet held with your next inhale take your hands on your hips come all the way up to standing take your arms up straight up word of a hasta santa Dawson upward facing Mountain classic your thumbs press your fingertips together stay present through your feet inhale lengthen through your spine all the way through your fingertips as you exhale extend over to the right Crescent pose from your pelvis become mindful to your feet from your pelvis press down through your left foot become long from your left hip to your left armpit and reach again through your fingertips just invite a little expansion so your heart has an opportunity to set its intention inhale come back to Center exhale lengthen over to the left be strong in your legs open through your side body available expansive inhale come back to Center exhale fold deeply with an awesome standing forward bend inhale awaken your heart lift and lengthen your spine exhale step your right foot back into high lunge reestablish your foundation through the four corners of your feet tone your legs and then draw them towards each other create an energizing capacity to hug into the strength of yourself and then from your feet pull all the way up into your hips into the core of your pelvis or right below your belly button from your pelvis press down through your feet and as you inhale become long from hips to armpits lengthen through the crown of your head being present in the strength of your legs take your hands onto your left knee and push your arms straight breathe a little bit more length into your spine from hips to armpits inhale take your arms up reach up veerbhadra sana one or warrior one exhale take your fingertips to the floor Rock and step forward exhale step your left foot back high lunge again as a beginner you could use blocks here underneath your fingertips if you're stable and confident in your legs you don't need to use blocks you can just take your hands to the floor no matter where you are establish the strength of your legs draw them towards each other from your feet pull up into your hips lengthen through the crown of your head and press back down through your feet to become more stable more strong in your legs more attentive in your heart take your hands on to your right knee and push your arm straight as you inhale get long from hips to armpits create space take your arms straight up towards the sky breathe yourself open can you hear the prayer of your heart exhale take your fingertips to the ground step back downward facing dog feel the stability of the ground you're always held there's never a moment when you're not held and from that place of holding inhale come forward to plank pose top of a push-up and as you exhale come all the way to the ground press the top of your feet into your mat again re-establish your mindful connection to yourself your intention the place where your heart can actually have a buoy deenis to open and clasp your hands behind your back to invite a little bit more energizing capacity to your practice tone your belly inhale lengthen your spine lift your chest engine notice can you stay firm in your belly in order to buoy your heart keep the lift of your chest take your hands next to your chest turn your toes under push up downward facing dog with your next inhale step forward between your thumbs exhale fold into uttanasan or standing forward bend invite your heart to become more mindful to your head invite your heart to tell the prayer of its heart all the way to your brain and then release your neck about 10% more yeah with your next inhale take your hands on your hips come all the way up to standing arms up reach up full capacity of breath and then exhale take your hands to heart center and release your hands to your side and take a wide stance on your map in onion sorry yoga a wide stance is ankles under wrist creases so just take your arms out to the side and look and see are your ankles under your wrist creases and then keep in mind as a beginner you might want to go a little bit more narrow it's a little bit more stable but rule of thumb ankles under wrist creases take your hands on your hips re-establish your foundation four corners of your feet plug in all the way down into gravity you're always held make your legs strong hug skin to muscle muscle to bone dry your legs towards the midline and then from your feet pull all the way up into your hips into that core of your pelvis right below your belly button from your pelvis press back down through your feet inhale lengthen your spine feel the strength of your legs Bowie the lift of your heart and invite yourself for a moment to that your intention can you hear the prayer of your heart can you become present enough mindful enough and then take your hands out in front of you like you're gonna serve cookies and take your arms out to the side and then from your heart from this prayer send it out extend your arms wide into a post called five pointed star and then just breathe and invite your morning intention to infuse every cell of your body to come from a place of inspiration to invite you to say yes and then keep your yes take your hands on your hips inhale lengthen through your spine exhale fold deeply into a pose called prasarita padottanasana or standing wide spread standing forward bend now from the stability of your feet in the tone of your legs release from your pelvis all the way down through the crown of your head and then inhale lengthen your spine so it's parallel to the floor and the crown of your head is facing forward keep your legs actively strong and take your right hip and kick it over to the right a little bit notice your left inner thigh has a bit more opportunity to awaken this morning to create a little bit more space with your next inhale come back to Center and as you exhale shift your left hip over to the left keep both legs straight so that your present mindful of your entire practice and come back to Center and then exhale fold one more time release your spine keep your legs strong it's super easy here especially as a beginner you're gonna lose the engagement of your legs and you'll know that because your kneecaps are gonna kind of fall down towards your feet so engage your legs in such a way that your quads and your hamstrings are working synergistically together to provide the stability that will take you through your entire day with your next inhale take your hands on your hips come all the way up to standing nice step your feet together for a moment with your feet hip-width in parallel in your legs strong and firm tone your belly and lengthen through the crown of your head let your arms just be by your side for a moment and breathe in to this simple simple posture called Tadasana feel yourself held feel your legs strong and then just invite your heart to awaken invite yourself to find your inspiration to move through your day invite the intention that has come up through your practice to expand and then take your feet wide again remember as a beginner you might want to be a little bit more narrow totally fine but rule of thumb ankles under wrist creases turn your right foot out parallel to the long edge of your mat and keep your left foot parallel to the short edge of your mat feel the four corners of your feet create space for you to root down mount of your big toe inner heel mount of your pinky toe and outer heel feel the support of gravity feel the support that you've always had that you've never been without and then engage your legs strongly as you inhale lengthen to your spine as you exhale take your arms out again from your hearts inspiration extend your arms out and then just look over the third finger of your right hand feel the strength of your legs and bend your right knee warrior ii virabhadrasana ii is the pose that marches you into your day from the inspiration of your heart extend out through your fingertips and then inhale come all the way back up to standing make your feet parallel take your hands on your hips and then turn your left foot out and your right foot parallel rule-of-thumb parallel foot is parallel to the long edge of your mat back foot is parallel to the short edge of your mat reestablish your foundation engage your legs draw them towards each other from your feet pull up into your hips from your hips press down into your feet lengthen through the crown of your head take your arms out and as you exhale bend your left knee the bend of your left knee is relative to how your body feels so it could be parallel to the floor it could be not as parallel to the floor it really depends on your level of movement either way keep yourself strong in your legs and then from your pelvis lengthen through the crown of your head take the inspiration of your heart the power of your heart extend it out in all directions as you inhale come all the way back up to standing and step your feet back together step back to the top of your mat and place your hands at heart center an active ceiling in your intention sealing in what is your heart's desire ceiling in your capacity to stay present and then exhale release your hands inhale take your arms straight up towards the sky exhale fold deeply with an Austen standing forward bend one more time inhale lift and lengthen your spine get long from hips to armpits exhale and fold step back downward facing dog and then lower your knees to the floor and lay on your back take your arms into cactus pose and draw your knees into your chest stay firmly established in the strength of your core with your next exhale take your knees to the right to your capacity just breathe yourself unwind yourself become ready to step into your day your heart has the space to open it's a place of vulnerability a place of intention come back to Center and then take both knees over to the left no matter where you're at beginner or advanced practitioner invite yourself to be present mindful awake and then bring your knees back to the center take your legs straight out on the floor to come home to the center of you take your hands behind your head clasp your hands behind your head bring your feet together zip yourself up from your big toes all the way to your heels all the way up through your legs into the core of your pelvis back into that place right below your belly button tone in as you inhale become long from hips to armpits as you exhale curl up look at your toes seal in your intention seal in what inspires you to move through your day seal in this capacity to be so strongly connected to your Center that no matter what happens today as you release down back to the mat release your shoulders release your arms to the side release your legs you can settle through this easy pose of shavasan into your intention into the the capacity to be held by gravity give yourself as much time as you need here in shavasana give yourself an opportunity to say yes and when you're ready draw your knees into your chest roll to your right side give yourself a moment to collect the work that you've done in your practice when you're ready come to sitting on your mat and place your hands at heart center seal in the work that you just did be grateful for the time you gave yourself to sit on your mat and step into your day with a true intention inhale fully exhale completely to all that you are and all that you will be namaste