Yoga poses for confidence courage

what’s up everyone welcome to yoga  befit and today we have a firey practice for courage so hop into something comfy and let’s get started [Music] okay doke my friends let’s begin in a nice comfortable seat of your choice we’re just gonna take a quick second to tune in sit up nice and tall draw your hands together and preposition right at your heart and just right away go ahead and bow your head down to your hands you start to feel a nice stretch in the back of the neck take a deep breath in and as you exhale relax your shoulders down close your eyes continue to gently deepen your breath I’m just gonna jump right in right the courage to show up that’s where it starts and here we are so thank you for showing up here today for sharing your practice with me and with Bengie take a moment here to set a little intention if that feels right for you today seeing if you can elongate your inhalations maybe extend your exhalations and then we’ll take a deep breath in together here we go inhale and use your exhale to relax your shoulders and slowly lift your head back up you can open your eyes and here we go we’re gonna draw there’s some small gentle circles with the nose one way and then the other you might notice some sound effects here just move nice and easy one way and then the other by Benji peace and

then bring it back to Center we’re gonna squeeze the shoulders up to the ears take a deep breath in and on an exhale drop him down again squeeze and lift big inhale and exhale drop him down one more time big squeeze big breath and exhale to drop it down awesome we’re gonna come forward now into all fours spread your fingertips wide right away finding a strong hand earth connection tabletop position on an inhale drop the belly open the chest really feel the muscles of the abdominal wall stretch here so pause here breathe claw through the fingertips and then on your next exhale follow the breath as you round through the spine chin to chest take a couple breaths here in cat pose just feeling the back of the neck get long we’re pressing into the fingerprints or pressing into the tops of the feet and now flowing with the breath inhale drop the belly open the chest look forward exhale rounding through chin to chest navel draws up inhale drop the belly open the heart but your heart energy just shine forward forward forward and then exhale round through opposite direction navel draws up one more time with the sound of your breath then inhale to neutral tabletop position nice long beautiful neck here so we’re not collapsing we’ll curl the toes under and when you’re ready peel it up to downward facing dog if you’re wearing a baggy shirt like me might come in to your own private little love cave here bend the knees find what feels good nice and then

we’ll take baby steps baby steps all the way to the top of the mat I’ll meet you in a forward fold feet hip-width apart at the top of the mat just take a couple breaths here the longer the better see if you can extend your inhalation and extend that exhale the longer the better there on your next inhale come up to a flat back position so palms on the shins or thighs inhale to find length all the way through the crown and then exhale to soften and fold bend your knees generously really feel that weight in your heels tuck the chin and then take your time as you roll it all the way up to Mountain Pose stack your head over your heart hear your heart over your pelvis try to find this upward current of energy lifting you up through your front body and then this downward current of energy kind of grounding you through your back body finding your balance in between those two opposing forces let’s lift in this fall Mountain Pose I take a deep breath in here exhale to spread your awareness through all four corners of your feet on your next inhale go ahead and spread the fingertips reach the hands all the way up towards the sky and

 

then exhale palms are going to kiss together we’re going to slice it right down the midline here all the way down back to that forward fold good inhale halfway lift here find length through the crown of the head exhale uttanasana forward fold awesome ground through the feet root to rise here we’re gonna inhale reach all the way back up and then exhale palms come together and melt down right to your heart good nice cleansing breath here inhale in through the nose exhale out through the mouth good inhale fingertips go down to come up reach for the sky exhale palms kiss together and we go all the way down Shh good inhale halfway lift find length from crown to tail so really reaching and then exhale fold everything down good here we go fingertips kiss the mat

I’m gonna step just the right foot back just the right foot now squeeze inner thighs to the midline strong legs here you got this you can lower the back knee here if you like inhale reach the fingertips forward up and back big breath big stretch welcoming some heat and then exhale plant the palms step the left toes back plank pose pause here lower the knees here if you like lifting up through the upper back body so your shoulder blades are moving left to right

spreading and you feel this doming effect in the upper back body now lower belly draws in and up we hug the lower ribs in in in we’re here four three two and then on the one send the hips up high and back downward facing dog awesome work bend the knees here inhale in and then exhale out through the mouth find stillness good baby steps at the top of the mat take your time take your time here we go inhale halfway lift find lengthen the neck exhale just soften and fold it back in awesome fingertips kiss the mat we’re gonna step the left toes back keep that back knee lifted always the option to lower it but maybe you start with the lift squeezing the inner thighs to the midline here we go inhale scoop

fingertips forward up and back so we’re at a high lunge here a nice low lunge breathing deep waking up the body lift your heart up towards the sky take a deep breath in exhale slow and steady back down to your lunge plant the palms step the right toes back plank pose okay spread the fingertips and your gaze down reach the heels back crown forward have courage dear one here we go inhale in exhale just gonna turn onto the outer edge of the left foot inner arch of the right foot so the little twist in the belly good back to Center and then over to the right good back to Center take a deep breath in exhale hips up high and back downward facing dog awesome pedal it out inhale in and then exhale find stillness good inhale bend the knees look forward exhale make your way to the top good from here inhale halfway lift your version find length in the neck exhale to soften and fold bend the knees reach the fingertips toward the sky big inhale here as you reach all the way up and then exhale hands

to heart inhale in through the nostrils exhale out through the mouth lift your sternum up to your thumbs here another deep breath in inhale in through the nose and exhale out through the mouth inhale fingertips go down to come up we scoop them all the way up towards the sky exhale palms just together and we go all the way down forward fold good inhale halfway lift finally try to find something new each time we come to this shape good and then exhale soften and fold bend the knees plant the palms step one foot back than the other plank pose here we go tik-tok to the left so you’re gonna move to the left nice and easy press into both palms evenly here and then all the way to Center and take it to the right and then keep it going to the left and to the right gazes straight down turning on those obliques here we go to the left breathing through Center to the right one more time to the left and the right awesome work come back to Center you can lower onto the knees here if you like squeeze the elbows in here we go shift forward on the toes and lower all the way to your belly inhale press into the tops of the feet baby Cobra we rise up over the heart look forward exhale

 

send your gaze out can’t have a courage practice without the lion here we go deep inhale in through the nose and exhale Lions breath tongue out and the hips back good – inhale in and exhale tongue out gaze up Lions breath and one more don’t be shy here we go go for it inhaling deeply and exhale Lions breath tongue out awesome hands first nice and easy come back they ground we’ll walk the knees together shift the hips up come off the toes and then send the hips back Child’s Pose you can paint your yoga mat here dragging the hands until we finally melt the heart melt the forehead and take a rest so if this shape is not a place doesn’t offer a place to rest for you you can modify now let’s all come to a little stillness where we can begin to relax the shoulders and allow our natural rhythm of breath to come back nice and easy slow and steady just whatever feels good with the breath awesome from here slowly bring the

hands back up well rock forward swing the legs to one side as you come up take your time we’re gonna send the legs out and we’re gonna come all the way on to our back you can get there however you like maybe you send the legs out and do a slow roll down if you want a little more connection to core today otherwise get there however you like and when you get there we’re gonna hug the knees into the chest should feel yummy on the low back and then sudden your left leg out long inhale in as you exhale guide your right knee across your body over towards the left side of the mat and then open out through your right arm your right way into a nice supine twist breathe deep here maybe take your right ear towards the earth inhale in exhale nice and slow all the way back to Center you go and then we’ll hug both knees into the chest again and then kick the right foot out inhale in here use your exhale to guide the left leg over towards the right side

and now we’ll open up towards the left take your time working to bring your left ear towards the earth all right take advantage close your eyes take a deep breath in here a long breath out so nice inhale in again exhale to bring it all back to Center we’ll hug the knees into the chest one last time capture your knees with your palms and then nice and easy peek at me if you need to you’re just gonna send the shins forward and we’re not doing anything

here we’re just feeling this slight connection of the sacrum on the earth the low back kind of comes up a bit just kind of neutralizing the spine and you can even part your lips and soften your jaw here then release the feet to the ground walk the feet as wide as your yoga mat and bring the two knees in to kiss each other hands can rest gently on the belly we’re gonna finish here with a couple of deep loving breaths you inhale lots of love in as you exhale close your eyes lots of love out and let these breaths be loving let them be courageous remember just the mere act of showing up can be so incredibly grand so beneficial putting us in a position physically mentally emotionally and energetically to be brave to be confident and when we feel that courage it’s incredible wha

t what all we can do what all we can share how we can serve mm-hmm-hmm-hmm take one more deep breath in exhale to about the eyelashes open you can bring the palms together if you like thumbs to third eye and we’ll finish by just kind of acknowledging one another high-fiving to the courageous superhero within acknowledging our unique superpowers that we all possess if only we could connect to those on a more regular basis my my mind love you guys so much hope to see you again soon take good care

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