Scattering now thank you for reading my youtube blog Jenna right now yoga say a voice all about radiating they decide out let’s begin today with a gentle heart opener. So you might want two blocks for this one you’re going to set on your mat and lie down on that right out where your bra strap with my right underneath your shoulder blades. And then you can rest your head on the second block or maybe you have a blanket you want to rest your head on the blanket instead of a block. And then you can let your legs be however they’re most comfortable I prefer to bring the soles of my feet together and open up my knees and soup Tabata canosa. So you might need to adjust and wiggle around and find a nice comfortable space the most important thing is to feel expansive through the heart so start to settle in and relax here start to breathe a little bit deeper in through your nose and exhaling slowly nice deep breaths in and out begin to imagine a son a nice beautiful bright light right at the center of your chest right in your heart and imagine with every inhale that Sun just goes brighter and brighter. And then with every exhale imagine that that light is just radiating out through your limbs this warm light is spreading through your arms spreading through your legs spreading out through the crown of your head.
Yoga for Flexibility Time to Radiate Jenna Raynell Yoga Photo Gallery
And it’s even begins to shine out from your heart straight up into the sky I want to do your breathing in and exhaling slowly meditating on this beautiful bright light allowing the light to flood your entire team. And also sharing that light with the world around you remember when you’re ready slowly start to come up pushing yourself up gently start to move your blocks to the side any props that you may have been using and gently come to a tabletop position when your shoulders directly over top of your ms nothing in a few rounds of cat-cow inhaling dropping the belly down looking up exhaling press in the way inhale drop the belly down look up exhale press away you joy that stretch they come back to that neutral spine inhale stretch your right arm out in front of you send your left leg back behind you feel energy pulling through your fingertips out through the back of your heel even imagine that bright light spreading through your fingertips and out through the sole of your foot and gently release that down inhale stretch your left arm out in front of you right leg goes back behind you lengthening lengthening lengthening breathing deeply. And then gently release inhale stretch your right arm out in front of you light right leg back behind you. And it start to spread your arm to the side your leg to the side inhale back to a straight line exhale spread it wide to the side in hill to the street life xsellize inhale to that straight bar and gently release down to the left excellent he’ll that left arm out in front of your right leg goes back behind you breathe here open up to the side exhale come back to that straight right inhale to the side exhale straight back behind you inhale to the salmon a straight back behind you excellent job, if you sit down to the mat gently tuck the toes under and start to come to downward facing dog lifting the hips high up into the sky maybe gently swaying your hips side to side just finding what is feeling really good in your body today and he’ll stretch that right leg back behind you.
And then set that back down and he’ll your left leg back behind you lengthening lengthening lengthening. And then set that back down onto inhale forward to a plank bring your shoulders over your wrists exhale lower down chaturanga lifting to upward facing dog and back to downward facing dog for you wonderful inhale the right leg back behind you exhale gently step your right foot forward in between your hands press down to rise up to a high lunge sweep your arms up overhead feel your shoulders melt down the back energy through your fingertips. And then exhale release your left hand to the mat stretch that right arm up to the sky keep feeling that energy down through the earth. And also floating up to the sky exhale that hand down to the mat step back to a plank and lower down chaturanga lived your heart to upward facing dog. And come back to downward facing dog leave here draw your breath inhale your left leg back behind you exhale step that foot forward in between your hands root down to rise up sweep the arms up overhead melt the shoulders relax the face green inhale exhale your right hand to the mat reach that left arm up to the sky lean back into this twist and joy fill yourself spreading in all direction and exhale release your left hand to the mat step back to a plank lower down chaturanga lift your heart to upward facing dog breathe reading all ten fingers really wide start to bend the knees lift the heels look to your hands step your way to your hands lift your heart to a flat back exhale fold reach the arms like come on up to stand reaching up to the Sunday to reaching reaching exhale your hands beautiful inhale reach the arms up exhale fold at the links.
And how lived in your heart exhale plant your palms jump back to chaturanga lift your heart to upward facing dog we’ll come back to downward facing dog beautiful breathe bending your knees lifting your heels look to your hand step or jump your way there inhale to a flat back exhale phone reach the arms wide come on up to stand exhale your hands to prayer at your hunt inhale the arms wide reach up to the side reaching exhale full inhale to a flat back exhale plant the palms jump your way back to chaturanga Cobra or upward facing dog and downward facing dog beautiful inhale your right leg back behind you exhale step that foot forward in between your hands spiral your left heel down to the ground and open up to warrior two so feel energy through all ten fingertips like someone’s pulling in opposite directions. And then flip that front palm come to Peaceful Warrior and he’ll come back to warrior to straighten that front leg trikon Asana triangle pose extend that right arm over your right leg reach the left arm up to this guy and feel yourself expanding in all directions that warm light is spreading through every limb out through your fingertips down through your feet out through the crown of your head take one more deep breath in exhale press down through your feet rise back up to stand bend your right knee come to extended side angle rest that right forearm on to your right side extend your left arm overhead. And then coming to ardha chandr Asana bring your left hand to your hip start to reach your right arm out in front of you about 6 to 10 inches you can use a block, if you’ve liked feel your left leg extending back behind you energy through the heel of that back leg maybe you float that left arm up to the sky.
And again finding expansion expanding in all direction and gracefully step back to warrior two flip the palm come to peaceful warrior inhale back to warrior two straighten that front leg turn your toes to the side of your mat reach both arms up to the sky and exhale bring your hands to your knees and start to just work out the shoulders dropping one shoulder down. And then the other one enjoying this nice juice and strategy beautiful inhale reach the arms up for star pose expand expand expand exhale fold over your legs let your head be heavy make sure your feet are parallel with one another or slightly pigeon-toed and breathe here one more deep breath bring yourself to a flat back hands come to your waist as you rise up to stand turn your left toes, if he’s the back of your mat warrior 2 to the back of your mat flip that front palm into Peaceful Warrior breathing into the side of the body beautiful inhale come back to warrior two straighten the front leg come to trick on us. And the triangle pose. And then waiting to breathe deeply and imagine that light spreading through all all of your limbs all five points of this beautiful star Shain take a nice deep breath in press down to rise up then that front leg come to extended side angle left forearm comes to that front thigh extend your right arm overhead for you here.
And then bringing your right hand to your hip shifting your way into ardha chandr Asana half moon pose extend that right leg back behind you expanding and breathing growing brighter and brighter with ugly and him and expanding a little bit more with every active practice Oh a job to go one more deep breath in. And then slowly step your way back to warrior two flip that front palm come to peaceful inhale back to warrior two turn your feet parallel with one another hands come to the hip. And then gently interlace your hands at your low back start to straighten those arms. And the leading with your heart fold over your legs relax the neck then press down through your feet slowly rise back up to stand release the hands bring your hands to your hips bend your knees hop your feet together go back to stand at the top of your mat beautiful inhale reach the arms up to the sky slightly back bending expanding through the heart. And then bring your hands to prayer and fold at the waist inhale to a flat back exhale plant the palms step or jump back to chaturanga go right or up dog and downward facing down excellent stretch your right leg back behind you exhale bend that knee stack your hips on top of each other. And then maybe you keep keep reaching those tools for the floor the opposite side to flip your dog into rock star pose reaching and expanding through the heart imagining that like beaming from The Sentinel job. And then slowly gracefully doing that right hand back to the ground extend your right leg back behind. And then inhale forward to chaturanga Cobra or up dog and back to downward facing dog extend your left leg back behind you exhale bend that knee sack your hips.
But again, if you want to start to reach those toes for the floor on the opposite side flipping your dog and expanding expanding expanding through the heart energy radiating from the center of your being out into the world beautiful green. And then slowly crazily start to reach that left hand back to your mat extend your left leg back behind you exhale shift yourself forward to a plank lower down chat around them lift your heart to upward facing dog. And come back to downward-facing. And then gently drop both of your knees down to the ground come to a child’s pose start to walk your hands back home to say. And then stand on your knees bring your knees about hip distance apart setting yourself up for most Ross in the camel pose hands come to the back your low back inhale start to lift the heart lift lift lift lift maybe you drop the head back some of every exhale you slowly start to find a little bit deeper maybe one hand drops to your feel maybe other one drops through your feel I can feel that lift through your chest that light radiating through your chest the entire time breathe in keeping your hips to the Japanese excellent. And then maybe slowly bringing one hand back to your lower back then the other letting your head be the last thing to come up. And then untuck in your toes dirt me sit back down monter blogs breathe here feel all that energy swirling around inside when you feel ready come back on to your knees for one more camel pose lifting lifting lifting through the rib cage maybe feeling a lift through your armpit drop the head back and slowly slowly start to back then every inhale build for space through the spine every exhale fold a little bit more keeping those hips over top of your knees breathing excellent laughing that beam of life is still radiating from the center. And then slowly gently bring your hands to your little box slowly rise back up the stand.
And then sit back on setting your hands rest in your lap 12 face up shoulders melt down the back reading and meditating of all of this beautiful energy all of this light swirling around inside beautiful warm that is right at the core of people any point you can radiate that out into the world and share that with the people you come to. Because we you are at your core is pure love pure quipment your designed to shine and be yup you gently bring your hands to prayer bow your head to cart this beautiful light thank you so much for being with me today, if you enjoyed this sequence please give this post a thumbs up leave a comment letting me know what you like or did you like and please subscribe to my blog for new yoga posts every single Monday built in the beautiful names in New York thank you so much for practicing again namaste.