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welcome back to move with Nicole today's
class is a 20-minute feel good yoga flow
perfect for any time of the day so when
you're ready to get started roll out
your month and let's begin
let's start our class today in a seated
position rest your hands on top of your
knees with your palms facing up close
your eyes
and just turn into your breath and into
this present moment
deep breaths in through your nose
and out through your nose
take one more deep inhale
and exhale
open your eyes rest your fingertips on
the floor beside you and gently draw
your left ear down to your left shoulder
as you wiggle your right fingertips
further away from you to feel a
beautiful stretch through the right side
of your neck
then carefully drop your chin down
towards your chest
return your head through Center and
let's switch sides take your left
fingertips to the floor and gently drop
your right ear down to your right
shoulder wiggle your left fingertips
further away from you so that you feel a
beautiful stretch through the left side
of your neck
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drop your chin down towards your chest
[Music]
then return your head through Center and
let's now come on to our hands and our
knees
on your inhale Circle forward arching
your spine and exhale round back
inhale as you Circle forward
exhale as you round back
two more
making these circles as small or as big
as you like
and now let's reverse inhale arch your
spine Circle forward
exhale as you round back
three more
really connecting with your body and
with your breath
inhale
and exhale
one more
beautiful
find a neutral spine now tuck your toes
under and press back to your first
downward facing dog
let's take a moment to Pedal our heels
alternate bending one knee at a time
just to gently warm up into this
position
then carefully lower both heels down
towards the floor
Press Your Hands away from you and
really lengthen through your spine
take one deep breath in
and deep breath out
and then on your next inhale Ripple
forward to plank lower your knees to the
floor and exhale lower your chest down
to the mat
inhale roll your shoulders back lift up
into Cobra open through your heart
then exhale release back down
one more inhale Cobra roll your
shoulders back open through your chest
exhale release
then inhale press yourself up and exhale
press back to downward facing dog
beautiful
let's take our full Vinyasa now so
inhale Ripple forward to plank exhale
bend your elbows chaturanga
inhale upward facing dog roll your
shoulders back and exhale press back to
downward facing dog
one deep breath in
and deep breath out
then look up in between your hands
carefully tiptoe your feet forward
halfway lift inhale
exhale fold
then keeping your knees bent roll up to
standing
inhale sweep your arms up to the sky and
exhale lower your hands to prayer in
front of your heart
on your next inhale reach your arms up
to the sky
exhale bend your elbows and open your
chest
inhale reach your arms up and exhale
dive forward
inhale halfway lift then exhale step
your right foot back and lower your back
knee
inhale low lunge reach your arms up
exhale hands to the floor and step back
to downward facing dog
stay here for one breath inhale through
your nose and exhale through your nose
then inhale reach your right leg up to
the sky exhale step your right foot
forward and lower your back knee low
lunge inhale reach your arms up
then exhale hands to the floor and step
your left foot forward
inhale halfway lift
exhale fold
roll up to standing vertebra by vertebra
inhale reach your arms up and exhale
lower your hands to prayer
let's do that one more time inhale reach
your arms up exhale bend your elbows or
open through your heart
inhale reach your arms up exhale dive
forward
halfway lift inhale
and this time exhale step your left foot
back and lower your left knee
low lunge as you inhale open through
your heart
exhale hands to the floor and step back
to downward facing dog
one deep breath here
then inhale reach your left leg up to
the sky exhale step your left foot
forward and drop your back knee
inhale arms sweep up to the sky then
exhale hands to the floor and step your
right foot forward
halfway lift inhale fold exhale
roll up to standing inhale reach arms up
to the sky
and exhale lower your hands to prayer
let's add on to this flow now so inhale
reach your arms up exhale bend your
elbows open your heart
inhale Arms Reach up and exhale dive
forward
halfway lift inhale
then exhale step your right foot back
and drop your right knee
inhale low lunge reach your arms up
then exhale bring your hands to prayer
and twist over to your left hooking your
right elbow onto your left thigh
really press your palms together as you
broaden through your collar bones really
twisting through your waistline
one more deep breath in
and deep breath out
then inhale return through Center reach
your arms up exhale hands come to the
floor and shift your hips back
straighten your left leg flex your foot
inhale exhale fold
feeling a beautiful stretch for the back
of our left leg
then inhale re-bend your left knee and
exhale press back to downward facing dog
on your next inhale reach your right leg
up to the sky exhale step your right
foot forward and lower your back knee
inhale low lunge reach your arms up to
the sky then exhale take your hands to
prayer and twist over to your right
hooking your left elbow onto your right
thigh
really roll your right shoulder Open
Press your palms together as you broaden
through your collarbones and twist
through your waist
[Music]
let's stay here for one more deep breath
[Music]
then on your next inhale return through
Center reach your arms up then exhale
take your hands to the floor and shift
your hips back flex your right foot
inhale lengthen your spine and exhale
fold
feeling a beautiful stretch for the back
of your right leg
keep drawing your belly button in and
lengthening through your spine
on your next inhale re-bend your right
knee and exhale step your left foot
forward
inhale halfway lift
exhale fold
roll up to standing vertebra by vertebra
inhale arms to the sky and exhale lower
your hands to prayer
inhale reach your arms up
exhale bend your elbows open your heart
inhale Arms Reach up then exhale die
forward
halfway lift inhale then exhale step
your left foot back and keep your knee
lifted inhale High lunge lift your chest
reach your arms up to the sky and exhale
Bend into your right knee
take your hands to your heart inhale
hinge forward then exhale twist over to
your right hooking your left elbow onto
your right thigh
really draw your inner thighs together
finding a lift through your pelvic floor
muscles as you hold in this twist
either stay here or place your left hand
onto the floor and reach your right arm
up to the sky if you want a deeper twist
if you want even deeper of a Twist hook
your right arm around your back and see
if you can clasp onto your hands coming
into your full bind
do whichever option feels best for you
today just focusing on your breath
[Music]
if you're in your bind return your hands
to prayer then inhale return through
Center reach your arms up and exhale
open into Warrior Two
really Reaching Your Arms gazing over
your fingertips
on your next inhale reverse triangles
straighten your right leg reach your
right arm up to the sky then exhale
reach forward and lower into triangle
pose
extending your left arm up to the sky
really pressing down through all four
corners of your feet here and lifting up
through the underside of your waist
[Music]
on your next inhale reach your left arm
by your ear Circle your hand to the
floor and move into your side lunge on
your left leg
bring your hands to prayer
roll your shoulders back and open
through your heart
this is such a beautiful stretch for our
hips and for our legs
then return your hands to the floor
re-bend your right knee and lift up into
your Warrior Two
inhale reverse Warrior
then exhale windmill your hands to the
floor and step back into your chaturanga
keeping your right leg lifted if that
feels good for you inhale upward facing
dog roll your shoulders back exhale
downward facing dog
well done let's take that to the other
side so inhale reach your left leg up to
the sky exhale step your left foot
forward and keep your back knee lifted
inhale arms sweep up to the sky high
lunge exhale melt into your left knee
really lengthen through the side of your
waist and draw your belly button in
then take your hands to prayer inhale
hinge forward and exhale twist over to
the left hooking your right elbow onto
your left thigh
they peel your chest open up to the sky
as you press your hands together and
broaden through your collarbones
either stay here or take your right hand
to the mat extend your left arm up to
the sky
and if you want even deeper see if you
can wrap your left arm around your back
and your right arm behind your leg
finding your full bind
Wherever You Are
Just Breathe
and keep your forecast on this present
moment
if you're in your full bind return your
hands to prayer
then on your inhale return through
Center reach your arms up to the sky and
exhale open into Warrior Two looking
over your fingertips as you bend deep
into your left knee
reverse triangle inhale straighten your
left leg reach your left arm back and
exhale lean forward and lower into your
triangle pose
reaching your right arm up to the sky
maybe taking your gaze up to your
fingertips if that feels good for you
[Music]
then on your next inhale sweep your
right arm by your ear Circle your hand
to the floor Bend into your right knee
coming into your side lunge
bring your hands to prayer roll your
shoulders back and open through your
heart
[Music]
then return your hands to the floor bend
your left knee and press back up into
your Warrior Two
inhale reverse Warrior
then exhale hands to the floor and step
back into your chaturanga maybe keeping
your left leg extended behind you inhale
upward facing dog
exhale downward facing dog
well done let's take one deep breath in
and deep breath out
on your next inhale Ripple forward to
Plank and exhale lower all the way down
to your belly interlace your hands
behind your back then inhale straighten
your arms lift your chest and lift your
legs
really draw your navel up towards your
spine keep your gaze down to the floor
and really squeeze your glutes
one more deep breath in
and exhale release
rest your head on your hands just for a
moment wiggle your hips if you need to
feel free to repeat that again or if boy
pose is in your practice bend your knees
and reach back for the tops of your
ankles
flex your feet
then press your feet into your hands to
lift your chest really rolling your
shoulders back then press your heels up
to the sky and finally Point your toes
really roll your shoulders back open
through your heart and take deep breaths
can you lift your feet up a little bit
higher
one more deep breath in
exhale carefully release back down
release your legs take your hands
underneath your shoulders press yourself
up and back into a child's pose
just to release any tension in our lower
back after that beautiful back bend
take a few deep breaths here in this
counter pose
then on your next inhale Ripple your
spine forwards coming into your upward
facing dog lifting your knees off the
floor
then exhale press back to your final
downward facing dog
lower your heels down towards the floor
as you lengthen through your spine
then look up in between your hands and
carefully step your feet forward coming
into a cross-legged position extend your
legs straight flex your feet on your
inhale reach your arms up and exhale
fold forward
try to keep as much length as you can
through your spine really drawing your
navel in
take deep breaths here
keeping a soft Bend through your knees
if you need to
on your next inhale lift your chest
and exhale release
let's carefully lower down onto our back
now and hug our knees into our chest
do any little movements here that feels
good for you
then cross your right knee over your
left open your arms to Cactus drop your
legs to the left and look over your
right shoulder
feeling a beautiful twist through your
spine
return through Center and switch sides
cross your left knee over your right
drop your legs to the right and look
over your left shoulder
feel free to close your eyes here just
enjoying this beautiful stretch
carefully return through Center
and let's now finish our class today
with a moment of Stillness open your
knees keep the soles of your feet
together and place one hand on your
heart and one hand on your belly
close your eyes
and just observe all the beautiful
benefits of your practice today
on your body and on your mind
[Music]
take this time to thank yourself for
showing up on your mat today and doing
something to help you feel good
feel free to stay here for as long as
you need to but if you are ready to
finish your practice with me or open
your eyes carefully draw your knees
together and roll onto one side
and then press yourself up to seated
find a comfortable cross-legged position
on your mat sitting up tall
and let's finish class like always with
one last big inhale reach your arms up
and exhale lower your hands to your
heart
thank you so much everyone I hope you
enjoyed today's yoga flow if you'd like
to see more classes like this don't
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have the most beautiful day