The Practice That Makes Your Body Feel Clear Again.

Hello friend, welcome to a new class. Welcome to a new day. I hope you're doing good. I'm excited and honored to share another practice with you today. All you need for today's practice is your mat and we will start on our back today in half shavasana. If you've been practicing for a while and something still feels unclear, it's probably not about yoga anymore, but it's about how the practice relates to your life. You might be doing the classes, you might be consistent for a while and then something drops off again. You lose momentum and then you start over and then this cycle just keeps repeating itself. And to be honest, there's nothing wrong with you. It's not that you lack discipline, it's that you lack clear structure because there's nothing that's holding your practice over time. So every day you are deciding again, what should I do? What do I need? Where do I go? And that breaks your consistency. So the real question is not what class should I take today, but it is what holds my practice over time so I can stay consistent with it. That's what the Wolfpack Path is built for. It's a structured way to practice that brings together movement, meditation, reflection and your daily life. So you're not starting over every day. You're stepping into something that already carries you forward. In fact, you're stepping into something that is already moving you deeper towards yourself. Because what most people are actually looking for is clarity. Clarity about your life and clarity what to do with your life in this lifetime. And a way to come back to themselves without overthinking everything and without losing it again a few days later. If this resonates, welcome to the Wolfpack Path. Take a look below and see if it feels right for you. So make your way onto your back, bend your knees, feet on the ground, keep your eyes open, take a moment to feel your body, how it's supported by the ground. Take a moment to check how you're feeling today, right now. From this knowing of what is, we can start to make changes. From this knowing where we're at, we can decide where to go. And this going somewhere is determined by your intention. So take a moment now to set your intention for your practice today. And oftentimes it's not so much of going somewhere or achieving something, but more of this being you, being yourself fully, feeling yourself more. Start to deepen your breath, at the very least keep the lips closed, breathe through the nose, or set up ujjayi as part of your practice. From here bring the heels a bit closer to your hips, lift your hips up nice and slow, and at the very top we hold. Three more breaths here, slowly roll down through the spine, from the top of the spine to the bottom. Come into happy baby, grab behind the knees, or grab the outside of the feet. Gently pull your knees into the armpits, try to keep your sacrum, the base of your spine, on the ground. If you want you can straighten one leg and then the other. Stay a bit longer if you want, or straighten both, you decide. Slowly release, let's rock forward for both pose. Point the toes forward, reach the arms forward, stay here if you want, or connect the fingertips, rotate to the right, to the left, to the right, to the left, right, and back to the front. Slowly cross your ankles, roll over the knees, come into a tabletop position, tuck the toes under, lean back, place the hands a bit closer to the knees, with the arms straight, lean forward, and back, forward, forward, back, forward, and make a circle clockwise, another one, and switch directions counterclockwise. Rotate the hands so the fingers are pointing out to the sides, lean right and left. We're just feeling and warming up into our wrists from all kinds of angles and directions. Back to the center, rotate the hands so the fingertips are pointing towards you, and lean back. Last one, you can bend one knee, one elbow, and then the other, just to feel a bit more into the palms, into the forearms. Sit back onto the heels, shake out the hands, place the hands back down on the ground, untuck the toes, just three rounds of Cat-Cow, inhale, open the front, exhale, round your back. Try to roll through the spine a little bit, from the bottom of the spine up to the top, back to the center, tuck the toes under, send your hips up and back for Downward Facing Dog. Take your time to arrive, feel free to move around, bend one knee, then the other, or both, rotate the heels side to side, whatever you want to do. And if you don't want to do any of that, that's also your decision. To not do anything is also a choice, and then you just stay. And that is true on the mat and also off the mat. If you don't do anything, nothing will change. Slowly come into a Downward Facing Dog shape that we're holding, but you are truly in it, exploring, diving inward with your breath, your intention, your awareness, is what is carrying you deeper into the experience of the practice, into the experience of your body and yourself, at least on that physical body layer. Again, come back to the breath and to your intention. We have to constantly redirect our minds and tame our minds, train it, so we can focus on what we want. Let's lift the heels again, walk the feet forward to the front of the mat, between the hands, lift up halfway, exhale, Forward Fold. Roll up, come to standing, and we will fly the arms here again. We start at the bottom, flying the arms forward and back, especially the reaching back, where we want to get into the bounce, the recoil, so we're pulling back and then the body is recoiling forward. And we start to bring the arms up over the head and slowly back down. Do two more like so. Slowly bring the arms up and out to the sides and down. One more time. Fly your wings up and out to the sides and down. Let the arms hang down by your sides and we start to lift the heels, keep the heels lifted the whole time, and we're hopping on the spot. But we're only on the toes and the tops of the feet. The heels stay lifted the whole time. So we're working on that bouncing and recoiling through the bottoms of the feet, which is connected to the deep front line, especially from the big toe, up the inner arch, up the inner legs. And we just do this for one minute. Last 10 seconds and stop the bouncing, just stand, close your eyes, feel what's coming up, what's present. And from here let's squat down and make our way into a seated position. Butterfly, so butt down, soles of the feet together, grab the feet and melt forward and down. Push yourself up just a little bit so you can extend the legs. And I will just rotate so you can see me better, but you can stay wherever you are. So we're coming into a seated straddle, forward fold, walk forward, melt forward, and stay. So you can totally stay here in this position and take it a bit more as a yin pose, which in this case you're cultivating a bit more the plasticity properties of your tissues, where they change length and they're lengthened and stretched and then they they stay. But if you want a bit more elasticity and youthfulness, which these classes are mainly focused on, you can keep the legs as they are and you reach the arms forward and you reach the entire body and the arms forward as you bounce, bounce, bounce, bounce. You press the heels into the ground. Let's go together for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Another 5, 4, 3, 2, 1. Some deep breaths into your lower back. Slowly push yourself up. Use your hands to help bend your knees again and come into a cross-legged seated position. You can rotate if you want like I do here, but I'm just rotating so you can see me better. But either way we will come into a seated cross-legged position. Close your eyes and take this moment to cultivate a bit of gratitude for your body, your physical body, this vehicle, this temple that the passenger is experiencing this three-dimensional reality through. And for all the input we gave your beautiful body today to be healthy, grounded, connected and clear. I invite you to stay a bit longer here for some silent meditation to ground the experience, to ground this practice. But I'll leave you here for today. Again, if you enjoyed this practice and you want to go deeper, explore the long version. And until then I wish you a wonderful day ahead and hope I see you again on the mat tomorrow. Much love and gratitude. Namaste.