Day 1 Home Yoga Challenge // MANDALA FLOW + 5 Min. Intention Setting Meditation

What's up yogis? Welcome back to my channel and welcome to day one of our seven day yoga challenge. This week we're going to be hitting everything on the yoga spectrum from strong and powerful vinyasa style flows to workouts and cardio all the way down to some deep stretching, restorative as well as some meditation. I designed these classes to be quick and efficient so that you can slip them in to any part of your day no matter how busy your schedule may be. Before we begin my friends, make sure to subscribe, give this video a thumbs up, and invite a couple of friends to do it along with you. I'd love to keep track of your journey as well so feel free to tag me on instagram at kirstie page so I can tag along. Without further ado my friends, all you need is your body and your mat. Let's begin. Let's go ahead and get started in a nice easy seat like so. Feel free to sit up on a block or whatever makes you feel comfortable. You'll rest your palms facing up or down. Relax your shoulders and then maybe close over your eyes if that feels supportive for you. Take a few moments to just collectively come into our space today. Begin to notice how you feel. Take inventory of your energy. I'm just shedding any expectations that you have for yourself for this practice today. To begin to settle in, start to notice your edges begin to soften. Breath just naturally becomes a little bit full. Start to deepen that connection with yourself here. Commitment that you made for arriving on your mat today is not going unnoticed. Your next inhale, fill up all the way through your belly and chest and then open mouth and elbow. Let's do that once more. A big breath in to fill up and open mouth to release. Slowly unravel your legs here. Just coming into a wide straddle. From this place, take a big breath in. Reach your fingertips high. Maybe lift your gaze and then on your exhale, fold forward over your legs, resting your forehead down. It is okay if you just move an inch or two. Your body, your practice, your edge. Inhale, slowly start to walk your hands back. Reach those fingertips high and then on your exhale, turn over that left leg and fold. Inhale, reach up through center. Exhale, turn over the right leg and fold. Inhale, reach back up through center and on your exhale, plant your palms behind you. Lean back and open up your chest towards the sky. Peel open through your heart and then exhale, fold towards the center. Let's move breath to movement through that. Inhale, reach up. Exhale, over the left leg. Inhale, reach up. Exhale, over the right leg. Inhale, reach up. Exhale, palms behind you. Open up through the chest. One more round all on your own. Big breath in. We'll fold forward, left and right leg. With your own breath, pausing where it feels necessary. We'll meet with our palms behind us, chest up. Take a moment here and you'll sweep that front leg back to meet your back leg. Come into a tabletop and start to move through some Cat-Cows. So your inhales, you drop the belly. Your exhales, you round through your spine and then just keep moving like that, right? Close your eyes and tap into your intuition. Start to experiment with some shapes here that may feel good and nurturing to you. Maybe you sway left and right. Let it be free, right? Let it be yours. Start to connect the inhales with the exhales. The inhales expand you. The exhales compress you. And then we'll meet in a Child's Pose. Toes touch, knees wide, forehead down. Reach forward. Breathe into your hips. Take a moment. Next breath in. Shift forward onto your palms. Tuck your toes under. On your exhale, sweep those hips up and back. Begin to paddle out through your knees, feet up and down on your toes, taking any wiggles that feel good. And then we'll find stillness. Breathe in through the nose. Breathe out through the nose. Our Ujjayi Pranayama, our victorious breath, keeping us rooted and anchored in our practice this entire week. On your inhale, look at your fingertips. On your exhale, slowly travel towards the top of your mat. Find a rat doll pose, bending into your knees, hanging heavy over your thigh. Allow your body to sway left and right. Maybe you bob up and down, releasing any tension in the shoulders, neck, and head. One more breath in. Exhale, release those fingertips. Toe heel your feet to touch. And on your inhale, a slow roll all the way up to standing. Once you get there, sweep your fingertips high as if you're pulling energy from the earth all the way out of your hands. And then with your exhale, press the palms together. Pull your thumbs to your heart space. Gently bow your chin and close your eyes. This entire week, my friends, we'll be focusing on turning inward, noticing, observing, developing this deep rooted connection with ourself. Just for a moment here, notice. Notice if you've been neglecting any parts of yourself that are trying to push through, show up for you, honored us. From here, interlace your back three fingers, so just your pointer and your thumb are extended. Breathe in, shoot your fingertips high. Breathe out, reach up and over to the right, finding a side body stretch. Inhale, back through center. Exhale, reach up and over to the left. Inhale, back through center. Exhale, fold forward all the way into your hamstrings. Press your forehead towards your shins. Breathe in, lift up halfway. Breathe out, plant those palms, step back to a high plank. Take a breath in. Exhale, lower all the way to your belly. Take your time. As soon as you arrive, untuck your toes. Bring your fingertips wide. Point your elbows towards the sky. Tip your palms and then inhale to lift your chest up. Exhale, drop the right shoulder. Gaze left, stretching the front line of your chest. Inhale, back through center. Exhale, drop that left shoulder. Gaze right. Breathe in, back through center. Exhale, all the way to your belly. Tuck your toes under. Use your knees to inhale, press up to a tabletop. Exhale, downward facing dog. That's our Surya Namaskar A. We're going to flow through it, breath to movement, two times through. Big breath in, big breath out. Next inhale, look at your fingertips. Exhale, travel to the top of your head. Inhale, lift halfway. Exhale, fold. Inhale, root to rise. Reach all the way up, scooping up your energy. Press your palms together. Exhale, hands to heart. Interlace those back three fingers. Inhale, shoot them up. Exhale, stretch to the right. Inhale, center. Exhale, stretch left. Inhale, center. Exhale, forward fold. Breathe in. Find that halfway lift. Breathe out, plant your palms. Step back to a high plank. This time, pause. Lower halfway down into your elbows. Maybe release your knees to the earth. Inhale, upward facing dog. Flip your toes. Shine your heart. Press your shoulder blades down and back. Exhale, downward facing dog. Roll over the toes, hips up and back, chest towards your thighs. Full breath in. Full breath out. One more time around. Inhale, gaze at your fingertips. Exhale, travel to the top of your mat. Half lift and fold. Inhale, root to rise. Reach up. Exhale, palms pressed. Take a bow. Honor yourself. Interlace the fingers. Inhale, shoot them up. Exhale, stretch right. Breathe in, center. Exhale, left. Breathe in, center. Exhale, fold. Inhale, halfway lift. Exhale, take that vinyasa high to low. Up dog, down dog. Remember, those are always optional. Take what you like and leave the rest. Inhale, gaze at your fingertips. Exhale, top of your mat. Inhale, halfway lift. Exhale, fold. Inhale, chair pose, utkatasana. Sit low. Reach your arms high. Start to fire up through the legs. Our surya namaskar A warmed up our spine. Our surya namaskar B is warming up our lower body. On your exhale, drop that right arm down the back. Take a twist. Inhale, back through center. Stay low. Exhale, left arm down and back. Inhale through center. Exhale, fold. Breathe in, lift halfway. Breathe out, plant those palms. Take that vinyasa up dog, downward facing dog. On your next inhale, you'll sweep your right heel high towards the sky and then with your exhale, step your right foot in between your hands. Slowly guide that left knee down and then breathe in to lift your chest and reach your fingertips up. Maybe you find a little backbend here. The exhale will sweep your chest forward. Sweep your fingers back and lift that left knee so you come into a lightning bolt crescent. From there, think up dog in the chest, but long through the spine. Bring that left heel down. Inhale, reverse your warrior. Left arm behind your back. Right arm high. Deep lunge in that right leg. Exhale, straighten the right leg. Find a triangle. Right arm down, left arm high. Both legs are straight. Lean your weight back. Breathe into your upper left palm. One more inhale. Exhale, release the left hand down. Fold over your legs. Turn those right toes in so that your feet are parallel with one another. Stay right here. Inhale, find a halfway lunge. On your exhale, walk back towards that left leg. Turn the left toes towards the back of the mat. Keep the right foot as is. Find your triangle on the other side. We're just taking all those same shapes in the opposite direction. Breath first, movement next. Bend into the left knee. Inhale, reverse your warrior. Up and out of that left hand. Find space. Exhale, lean forward. Scoop the arms back. Lift the back heel for that lightning crescent. You've been here on the other side. Find it here. Slowly guide the back knee down. Inhale to reach up and gaze up. Exhale, plant your palms. Step back. Take that vinyasa. Beautiful work, guys. We are moving into a full mandala float today. We're moving all the way around our mat in a circle. So this time, we're going to start with our right heel high again. Inhale, reach it up. Exhale, step it through. You've done this whole thing. Let's do it again. Lower the back knee. Inhale, reach. Modify crescent. Exhale, leaning crescent. Stretch forward. Inhale, reverse warrior. Right arm up and back. Exhale, triangle. Breathe in for length. Breathe out forward fold. Guys, if my pace isn't working for you, move at your own. Inhale, lift halfway. Exhale, walk towards your left leg. Turn the left toes. Inhale, find that triangle. Reach up. Exhale, bend into the left knee. Inhale, reverse your warrior. Exhale, leaning crescent. Lift the back heel. Reach forward and reach back at the same time. That opposition in the body. Back knee down. Inhale, reach the fingertips high. Exhale, plant the palms. Step back. Find that vinyasa or just make your way to a downward facing dog. This mandala flow representing the circle, this cycle, this idea of renewal, wiping the slate clean. Let's take it on the other side. Inhale, left heel lifts this time. Exhale, step through. Back knee down. Inhale, modify crescent. Third time we're here. Exhale, reaching crescent. Chest forward. Back heel up. Inhale, reverse your warrior. Stay low in the left leg. Exhale, triangle. Straighten. Fold. Breathe in for length. Breathe out. Fold over your legs towards the wide edge of your mat. Make sure to turn those toes. On your inhales, back to the right leg. Lifting the left arm for triangle. Exhale, we bend to the right knee. Find that reverse warrior. On your inhale. Exhale, leaning crescent. Lift the back heel. Sweep the arms back. Chest forward. Back knee down. Inhale, reach the chest high. Reach the fingertips high. Exhale, plant the palms. Step back. Move through your flow. Up dog. Downward facing dog. Last time around. Inhale, left heel high. Exhale, step through. Back knee down. Inhale, reach. You know it by now. Exhale, lean forward. Reach back. Inhale, reverse warrior. Left arm up and out. Exhale, straighten. Fold over the left leg. Breathe in. Breathe out. Fold over both legs towards the wide edge of your mat. Breathe in. Triangle towards the right front top of your mat. Exhale. Find that bend. Inhale, reverse warrior. Exhale, leaning crescent. Sweep back. Chest forward. Back knee down. Inhale, modified crescent. Reach up. Exhale, plant your palms. Step back. Find your way downward facing dog. Beautiful work, yogis. Should be nice and warm. We're going to add on to that flow from here. On your inhale, sweep the right heel high. This time on your exhale, right knee to your nose. Tiger pose. Pull it in. Feel the core. Inhale, sweep it back up. Exhale, step your right foot in between your hands. You know where to go. Left knee down. Inhale, reach up. Now listen closely. On this exhale, you're going to launch off of that back foot. Sweep your arms back. Come into airplane pose like a flying warrior. Flex those left toes. Flying space. Big full breath in. Slowly set the back toes down on your exhale. Inhale for a crescent lunge. Anjaneyasana. Reach the fingertips high. Send your left hip forward. Exhale, press those palms together. Lean forward and twist towards the right. Hook your left elbow to the outside of your right knee and peel your chest open. Gaze up. On your inhale, you'll reverse that warrior. We've been here so many times before. Stay low in the right knee. Reach up and back. Exhale, find that triangle. Tick tock the arms. Full breath in. Exhale, forward fold towards the wide edge of your mat. We're adding on. Inhale, lift halfway. Walk towards your left toes. Listen for the change. Bend to your left knee. Plant the right palm. Scoop that left arm high. Find a twist. A big beautiful breath in. Exhale, release the left hand in front of your left toes. Launch off of that back foot. Reach your right arm high. Find a balancing half moon. Ardha chandrasana. Open up through the right side of your body. Breathe here. Full inhale. Exhale, a giant step back with your right foot. Plant both palms and then scoop that left leg high. Three-legged dog. Breathe in. Exhale, pull the left knee all the way across to the right tricep and then send it out to the right. We'll find a nice big fallen star here. Reaching the right arm high. Breathe in. Exhale, sit down on your bum. Fold over that right leg. Big stretch here. With your inhale, you'll start to lift your chest and plant your palms to the outside of that left hip. You'll slide the left knee in. Find a half pigeon. Lift your chest. Exhale, fold. Breathe. Your inhale will lift your chest and all the way onto that left hip. Scoop the right leg up and around and set the right foot to the outside of your left knee. Finding a seated spinal twist, right hand behind the left arm. Lift. Exhale, hook, twist. Breathe. From here, there's a few options. You can plant your palms and just hop back to a high plank or you can lower your forehead down. Keep your knees crossed by an eagle headstand or you can just simply step back and take that vinyasa. Honor yourself. Honor your body and take what works for you. Downward facing dog. Good guys. Now this time, inhale. Lift your left heel high. Let's add all of that onto the other side. Exhale, lead to nose. Inhale, scoop it up. Exhale, step through. Back knee down. Inhale for that modified crescent. Here's where we add it on the other side. Exhale, launch off into warrior three. Chest forward, reaching the back heel. Breathe here. Slow and steady, the back toes release down. Inhale, reach up for a crescent lunge. Exhale, press the palms together. Lean forward and twist. Hook and expand through the left side body. Inhale, find that reverse warrior. Bending in the left knee, reaching the left arm up. Exhale, triangle. Tick-tock those hips. Right arm high. Breathe in. Exhale, fold over your legs. Here's where we change it up again. Inhale, halfway. Exhale, walk towards your right leg. Bend into the right knee. Left hand down, right arm high. A nice easy twist, otherwise known as dragonfly twist. Light on the left wrist. Engage your core in bundles. Keep yourself steady. Release the right hand down in front of the right toes. Launch off. Find that ardha chandrasana balancing half moon. Deep breath in. Deep breath out. Slowly set the left toes back. Plant those palms. Get sturdy and scoop the right leg up and back. Three legs up. Exhale, pull it all the way across to your left tricep. Send it out. Reach the left arm high. Find space. Breathe in. Exhale, slowly sit on your bum. Fold over that back leg. That transition can be a little tricky. No big deal. Just move in a way that feels good. Meet yourself where you are. Inhale to lift your chest. Exhale, plant the palms to the outside of that right hip. And then just lift up your hips and slide that right knee across. You come into that number seven half pigeon fold. Inhale, lift the chest. Exhale, sit onto that right hip and scoop the left leg up and around. Set it behind you. Big breath in to reach. Right arm high. Exhale, twist towards the left. Now this next exit is your own pathway. Find what works for you. Maybe that eagle headstand. Maybe just a step back. Maybe a jump back. Maybe a handstand. Who knows? Who cares? Just enjoy it. All the way to your downward facing dog. Take a full breath in. Open mouth. Let it all go. On your next inhale, my friends, bring your toes to touch here and then stretch your right heel all the way high. And then exhale, pull your right knee to your right tricep. Pause. All right, we just did a lot of movement. Now it's time to find some stillness here. So just find this plank position. Keep trying to make contact with your knee to your tricep. Focus on one breath at a time. We're not here for long, but we are here long enough to meet your edge. Keep breathing. I'm right here with you. Try and tap. Make that connection for the last three rounds. Next inhale, sweep that right leg up. Exhale, step your right foot in between your hands. Get rooted into that right leg and then inhale, reach all the way up for a crescent lunge. On your exhale, take a double lunge, bending that left knee just about two inches off of the earth and then sweep that right arm down and back, finding a twist. Another opportunity to get still, to notice and experience everything that this posture has in store for you. Don't sell yourself short. You carved out the time to do this practice. You've already come so far. You're already stronger than you were before you stepped onto your mat. Keep digging deep. If you haven't met your edge yet, bend a little bit deeper into that left knee, stretch a little further and then look back over your right thumb. Stay with me. Next inhale, look forward, send your weight into that right leg and lift your left knee high, one-legged Tadasana. We'll wrap our left leg all the way over our right and then bring our left arm under our right, finding Garudasana Eagle Pose. Find this balance and this strength here and then breathe. Compress a little bit deeper, pull the shoulder blades apart and then down to stretch the upper back. Slow and steady here, friends. Three more breaths. Very good. Unravel, keep your left leg lifted and then take your peace fingers and your thumb and grab that left big toe. You can stay right here with a bent leg or start to straighten your left leg, pulling that left shoulder back. Remember, yours may not look like mine and that's fine. That's why it's called yours. Your body, your breath, no distractions, you, yourself, and this posture. One more inhale. On your exhale, open that left leg up towards the left. Maybe you bring your gaze over your left toe just for a moment and then softly pull it back in. We'll start to bend into our right knee. Nice and slow. Pistol squatting all the way down to our bum and then lift both heels up off of the mat. Boat Pose. Pause here. Breathe in, exhale, breathe out. Come into a low boat. Inhale, bring it up. Exhale, bring it down. Last one. Inhale up, exhale down. Inhale up to pause. Exhale, grab the back of your knees, rock back, cross those ankles, plant your palms, take it through a vinyasa. This is our last vinyasa, friends. Feel it. Wipe the slate clean. Downward facing dog. All right. The good thing is we've got another side. Inhale, sweep the left heel up. Exhale, left knee to your left tricep. Make the connection. Pause. Movement does for the body what stillness does for the mind. Get still. Tap in. You are stronger than you think you are. I promise. Make that connection. I may not be there physically with you right now, but prove it to yourself that you can break through those barriers and stay a little bit longer. Three more. Inhale, sweep that left leg up. Exhale, step through. Your breath in will bring you up to Anjaneyasana, Crescent Lunge. Your breath out will bring you into that double lunge, dropping the left arm down and back. Find your twist. Stay. If you need to, close your eyes. Turn all the way in. Let your body start to shake. And remember that all transformation comes from getting outside of your comfort zone. So lean into that. Find the discomfort and then breathe through it. Moment to moment. Gaze over your left thumb. You've got it. Stay with me just a little longer. Inhale, launch off. Come into that one-legged Tadasana. And on your exhale, find Eagle. Wrap right leg and right arm. Sit low. Compress the belly and bring it up and in. Think about locking your core here. And then pump your breath. Awakening that life force within. You're almost there. Go ahead and unravel. Bring that right knee up and grab the right big toe with your peace and thumb fingers. You can stay here or begin to straighten the leg out in front of you. If you're doing that, try not to round into your back and get small. Keep taking up space with your chest. Keep your heart open. Open up that leg. Maybe you gaze right just for a moment and then bring it back. If you're wobbling, that's great. Don't worry about it. You're only human. Slowly start to come down into that pistol squat. Nice and soft land. Lift up for your last boat pose and hold. Opportunity to straighten those legs. One more inhale. Exhale. Bring the soles of your feet to touch and your knees wide. Good work, my friends. Finding a Baddha Konasana in our legs. We'll breathe in to lift our chest and breathe out to fold forward. Notice if any expectations or judgments bubbled up to the surface while we were in all of those strong postures. Now that we're here in this soft space, let them go. Notice what's left and then just be. There's nothing more to do here. Let's undo all the doing. Let's recalibrate our energy, reconnect with ourselves. Let's restore our body. Very nice, guys. On your inhale, slowly start to lift your chest. You'll walk your fingertips behind you and then just pause here. Find a little rebound, opening up your chest towards the sky. Lift your chin. Feel your open heart. You'll bring your hands to the outside edges of your knees. Close them like a book and then pull your heels in even closer. Wrap your arms around your shins. Give yourself a hug. You deserve it. From here, we'll slowly make our way down to our back, setting up for a few rounds of back bends here. Our first one, I welcome you to take a bridge pose. So just bring your heels close to your glutes and then on your inhale, press into your feet. Lift your hips up. Maybe wiggle your shoulder blades towards one another or interlace your fingers behind your back to pull your collarbones apart. Really open up through the front line of your body. Breathe here. One more inhale. Exhale, slowly lower. Another opportunity to take a bridge pose or if you'd like some more, we'll find wheel by bringing the fingertips up towards your shoulders. Elbows point towards the sky. Press into your palms and your feet at the same time. Straighten your arms and find this big wheel shape. Keep sending your chest over your wrists. Breathe and slowly bring it down. We'll pause here for a moment. Maybe wiggle our feet wide and bring the knees to touch just to create some space in your sacrum. One hand on your heart, one hand on your belly. Allow your breaths to become a little more gentle and fluid. Keep your feet wide and just cactus open your arms. Let your knees fall towards the left here. Finding a little twist and then to exaggerate this twist, bring your left heel on top of the right knee and then press it back down. Gaze towards the right. On your next inhale, come back through center. We'll just swap it out on your exhale. Let the knees fall towards the right. Gaze left and then stack that right heel on top of the left knee so you'll feel that nice long stretch to the left side of your body and hip flexor here. Notice where your mind is traveling off to now that your body is still. Just bring it back. Every time it wanders, bring it back. Back to your breath. Back to this moment. Back to the sacred space you've created for yourself. On your next inhale, bring your knees back in through center and then pull your knees into your chest. Grab for the outside edges of your feet. Find a happy baby. Ananda balasana, otherwise known as blissful baby. Rock left to right. Maybe play with straightening one leg or straightening the other. Just any last little movements here that you need before we find our final resting pose. Anything you want, guys. And then when you're ready, send your legs long. Rest your palms by your sides. Take up space on your mat. Release all tension. Shavasana. I'm going to guide you into a meditation from here. Feel free to stay lying down or make your way up into an easy seat. Just finding a place that's as supportive and comfortable as possible. If you've made your way to an easy seat, allow your palms to rest facing up or down and close your eyes. Allow yourself to sink deeper into this state of peace and feel your body relax further, surrendering more. Just keep your focus on your breath. This very simple train of thought here. Staying as present as possible. As soon as your mind starts to wander, just come back to that space right above your upper lip where you can feel the simplicity of the silence and of your breath to hold you. Now would be the perfect time to set an intention from this clear, calm, and supported space. How do you want to show up into the world today? It doesn't have to be complicated. It also doesn't have to be anything extravagant. It can just simply be, I want to show up in peace. I want to show up with love in my heart. I want to make decisions based on my health and well-being. I want to rest. Find what works for you and then bring it into your mind's eye and repeat it three times to yourself. After you've completed this resolve to yourself, we'll bring our palms together and we'll rub them together, creating some heat, attracting some of that energy that we've just cultivated from within, and then transferring that heat over your eyes, letting that velvety darkness cover you. From here, you'll bring that energy from your eyes and your palms to your heart, letting that heat awaken you and connecting further with your intention one more time. As we close out this practice, my friends, I am in deep gratitude for you for joining me on this seven-day journey. I hope you have the most beautiful day. I'll see you tomorrow. Namaste.