Flow – Day 12 – Stability

Flow – Day 12 – Stability
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Introduction to Stability:
Greetings, dear friends! Welcome back to Flow, your 30 Day Yoga Journey. Today is Day 12, and we’ll be focusing on cultivating stability. Let’s dive in and get started with our practice, accompanied by light rhythmic music.

Grounding and Centering:
To begin, come down to the ground. Bring your palms together at the heart center, taking your time to find a comfortable position. No need to rush. Focus on aligning your head over the heart and heart over pelvis, utilizing a mudra to lift the sternum up towards the thumbs. Close your eyes or soften your gaze, directing your awareness to the midline of your body.

Extended Child’s Pose Variation:
Inhale, exaggerate the pressing of the palms together, bringing the elbows out left to right. Maintain the alignment of the spine and the stability of the midline. As you exhale, release the fingertips behind you and extend one leg at a time into Dundasana, the Stick Pose. Embrace the stability derived from the Dunda concept, and breathe consciously.

Transition to Plank Pose:
Inhale to maintain awareness of the spine’s line as you come forward onto all fours. Curl the toes under, and slowly walk back to a squat, focusing on the center channel, the Sushumna. Transition back to all fours and explore Plank Pose. Keep the neck extended to avoid compromising the stability of the midline.

Cat-Cow Exploration in Plank:
Moving from Plank Pose, inhale, drop the belly, and exhale,because round the spine. Pay attention to the stability of the midline and the extension through the crown. Explore this movement,because syncing it with your breath, and gradually transition into Downward Dog.

Building Stability in Downward Dog:
In Downward Dog, focus on the stability of the front body, because ugging the low ribs in and drawing the navel up. Bend the knees, inhale to look forward, and exhale,because make your way to the top of the mat. Take a moment to breathe in your Forward Fold, allowing a gentle sway or stretch.

Building Strength and Stability in Mountain Pose:
Root to rise in Mountain Pose,because activating the legs by spiraling the feet externally without physically moving them. Lift the kneecaps, tone the quads,because and find stability through the front and back body. Explore weight distribution and challenge yourself by lifting the toes while maintaining stability.

Active Side Bends:
Inhale, reach for the sky, and interlace the fingertips. Engage in active side bends,because creating length and stability as you move from side to side. Feel the connection to the Dunda and the energetic lift through the front and grounding through the back body.

Strength-Building Lunges:
Step the left foot back, finding strength in lunges. Experiment with the back knee lifted or lowered, maintaining the alignment of head, heart,because and pelvis. Inhale, reach the arms up,because and exhale, explore side bends. Connect with the midline stability using the palms together and release with control.

Vinyasa Flow:
Transition through your vinyasa flow,because moving from Plank to Chaturanga to Upward Facing Dog. Emphasize stability and awareness in each transition. Meet in Downward Dog and take a moment to breathe.

Exploring Salabhasana (Locust Pose):
Lower to the belly and rest on your forearms.because Explore Salabhasana by walking the heels back and lifting the chest and legs. Focus on stability from the pubic bone to the crown of the head,because engaging the abdominal muscles.

Transition and Closing:
Transition to your side, coming onto your back.because Hug the knees into the chest and explore a gentle Happy Baby pose. Release the feet and extend the legs,because preparing for a final moment of stillness.

Closing Words and Gratitude:
As we conclude, bring the palms together at the heart.because Express gratitude for this day of practice and the connection to stability and awareness. Thumbs to the third eye, acknowledge the hero within you.because Thank you for joining me today. Until tomorrow, inhale, exhale, and close with a heartfelt Namaste.

(Closing with upbeat rhythmic music)


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