Untitled
Untitled
Untitled
Over the next 30 Days, you will be taking a We will then jump into a 10
minute low
daily 10-20 minute Aerial Yoga class. These hammock class. Most days this
will be a
restorative style class, but you will also ritual to help you create sacred
space and learn how to build some heat and use the
hammock creatively.
essential oils, clean and tidy the room of your and/or video 0 in the series.
space and set up any calming objects like crystals, cards, plants, art pieces
or
Within this booklet you will find a daily sculptures. Within this booklet you
will also Pose Guide for each class, an explanation have space and prompts
for journal each
day, either before or after class for gratitude journaling with a couple of
journaling practice or expressing how you feel.
Class starts tomorrow with Day 1! I’m really intention around a preset daily
word.
After setting your intention, you will then committing to the 30 days, so
comment
left hemispheres of your brain, boosts clarity and productivity and reduces
stress levels.
That About Section
Hi! I'm Jess! I'm an aerial yoga and yoga instructor from Australia currently
based in Austin, Texas.
My husband, Lenny, and I both work on our company Aerial Yoga Life
where we are
I created the Embrace Your Light series after using the low hammock in my
own morning ritual and noticed how huge of an impact it made on my mind
and energy for the day. I was also trying to produce regular content for
Aerial Yoga Life which lead me to share my practice as a daily live stream
on my IG channel.
Each episode is made to feel super accessible, achievable and unique so that
you can easily decide and look forward to coming back each day.
The transformation and community that this series is building is bigger than
I can comprehend and is the reason the series is a free gift to the Aerial
Yoga Life community. “People need this support. You need this support.”
Aerial Yoga Equipment
2 x carabiners
In the Embrace Your Light classes I am using a single point, swivel set up.
You do not need to have the single point swivel set up to complete the
classes, you can also use the traditional double point set up.
If you have a trapeze style hammock with handles, you will not be able to
do all of the poses in the classes as I use a lot of open hammock poses and
transitions throughout the series.
My Set Up:
Extra Large Yoga Mat - YoGorilla Mats (Use AERIALYOGALIFE for 10%
off) Risk Disclaimer
I and all connected to Aerial Yoga Life, strongly recommend that you
consult with your physician before beginning any exercise program.You
should be in good physical condition, have the correctly installed and safety
checked rigging and equipment setup, and be able to participate in the
exercise.You should understand that when participating in any exercise or
exercise program, there is the possibility of physical injury. If you engage in
this exercise or exercise program, you agree that you do so at your own
risk, are voluntarily participating in these activities, assume all risk of
injury to yourself, and agree to release and discharge Aerial Yoga Life Inc.
from any and all claims or causes of action, known or unknown, arising out
of Aerial Yoga Life Inc.'s negligence
A lot of people have not used a low hammock setting in their practice
before. I personally LOVE it because of the incredible therapeutic
advantages being low to the ground. A low hammock is awesome for
beginners to the hammock because it is so safe and feels so supportive with
so much more of your body being connected to the ground. It creates a
super accessible, easy and safe vibe for all experience levels to join.
need to play with the setting until it feels comfortable for your body type.
Stand
your knee. Before going through the class, test out a couple of the poses
from the
class to check that the hammock height is going to work for you. I
recommend using
hammock height.
Sleep is the most important part of your day, health and life.
When you wake up is a huge opportunity to set yourself up for success right
away. The Embrace Your Light series is a tool to help you become
motivated and take back your control in your mornings so no matter what,
you are showing up for yourself and setting yourself up for success first
thing.
In Sanskrit, “prana” means life energy, and “yama” means control. The
practice of pranayama involves breathing exercises and patterns. Practicing
certain pranayama, or breathing exercises, comes with a huge array of
benefits to your health and wellbeing, and for me is a way to “trick” myself
and my students into a meditative state.
In this series, I welcome you to explore one of the pranayamas called Nadi
Shodhana.
You will sometimes hear this exercise called “Alternative Nose Breathing
Technique”.
This technique balances the right and left hemispheres of your brain,
improving your overall mood and cognitive (decision making) abilities. You
can choose to either hold your breath at the top to increase energy or at the
bottom of your breath to relax your energy.
rounds of this exercise after you have connected in with your intention and
before each class. Here is a written explanation of one round of Nadi
Shodhana Pranayama: 1. Find a comfortable position.
2. Ball your right hand into a fist. Extend your thumb, pinky finger, and
peace fingers. Bring your peace fingers to your third eye/forehead.
3. Close your right nostril with your thumb and breathe into your left
nostril.
Repeat 5 more times. You will then release your hand back to your knee or
lap and connect back into your intention. Notice the sensation in your body
and come back to a normal breathing pattern
HOW TO WIN:
beginners build their strength and skills There are also a bunch of other
bonuses
www.aerialyoga.life/freetraining
T-Shirts
Hammock Kit
Buy an Embrace Your Light T-shirt!
www.aerialyoga.life/shop
Day 0
Day 1
Day 2
Day 3
Day 4
Day 5
Set Up
Surrender
Home
Supported
Enough
Embrace
Day 6
Day 7
Day 8
Day 9
Day 10
Day 11
Commune
Calm
Power
Desires
Deserving
Love
Day 12
Day 13
Day 14
Day 15
Day 16
Day 17
Sacred
Gratitude
Inspire
Freedom
Connection
Radiate
Day 18
Day 19
Day 20
Day 21
Day 22
Day 23
Worth
Comfort
Devotion
Kind
Compassion
Om
Day 24
Day 25
Day 26
Day 27
Day 28
Day 29
Nurture
Mother
Reflection
Grace
Flow
Joy
Day 30
Light
About Day 1’s Theme:
Surrender
Welcome to Day 1 - Surrender.
First up! I am truly honoured you are here and I wish you all of the
happiness, love and abundance that this year has in store for you!
Like any journey, you need to surrender what you already know and what
has come before, so that you can be open to new experiences.
Taking some time with this sensation will allow you to acknowledge where
you might be feeling stuck in old ways and move forward or through to
these new experiences of Embracing Your Light.
So, let’s start the experience of surrendering together and begin today’s
class.
Day 1 - Surrender
Shoulder Blades
Add Sways
Add Sways
Inverted
Heart Opener
Goddess
Seated Foward
Add Sways
Add Sways
Childs Pose
Fold
Surrender
Add Sway
Add Sway
Forward Fold
Head Rest
Hug
Option 1
Head Rest
Option 2
Journaling Space
You might imagine the physical building that you live in, you might
imagine members of your family, you might notice that home feels like a
safe haven, or maybe there are parts that do not feel safe. The meaning of
Home can be anything you choose for it to be, and you might even dream of
it being different to what it currently is.
With more awareness around what is hidden within, you give yourself an
opportunity to connect to that deep truth and light within you. With more
awareness, you are able to heal and find your light.
Home is usually where you feel safe and secure, so start to search for that
feeling as you begin your class today.
Day 2 - Home
Knee’s knock
Sways’s with
Neck
together + sways
Twist
decompression
legs + sways
gentle
Neck
Spinal Twist
Release head
Waterfall
decompression
to ground + leg
deeper
sways
Plough
Dragonfly
Up Dog / Cobra
Supported
Range of Motion,
Slide Back
Childs Pose +
Kneeling, Prayer
Sways
Journaling Space
Start to notice the ways in which you support yourself. Does it feel light or
heavy?
Let’s play an imagination game that I like to play when I am literally going
for a run, to trigger some more support vibes. Imagine you are starting to
run a race.
As you run and start to puff and feel like giving up, imagine that 1 or 2
people are on the sidelines giving you cheers and encouragement to keep
going. Those 1 or 2
people start to turn into 5 and 10, then 20, then 50 then starts to become a
whole sea of people you don’t even know, cheering you on, believing in
you.
The simple truth is, is that there is a huge earth, supporting each step that
you take and so many people you may not even know, cheering you on.
This is your time to shine, so let’s start class with an intention of feeling
supported today.
Day 3 - Supported
Cocoon
Banana Sways
Waterfall
Wide Leg
Waterfall
Spinal Twist
Spinal Twist
Forward Fold
Inverted Cobra
Sways
with Shoulder
Opener
Figure 4 Passive
Wide Leg Sway
Squatting Frog
Squatting Frog
Option 1
Option 2
Squatting Frog
Butterfly
Child’s Pose
Inversion
Journaling Space
Start to notice every time you feel “not enough”, or think you do not “have
enough”.
What if you could instead consistently think that you are enough and that
you have enough.
The outer world reflects your inner world, so let’s practice connecting to the
deeper understanding that you are already enough in today’s class.
Day 4 - Enough
Inverted Goddess
Hip Raises
Inverted Dancer
(Diamond/Butterfly)
Sways
Variation
Sways
Shoulder Blades
Inverted
Heart Opener +
Goddess
Lunge
Half Splits
Sways
Gazelle
Seated Tree
Firelog
Forward Fold
Journaling Space
To see the opportunities of where you can further embrace yourself and
your inner light, you will need to notice the sensations of resistance.
In those moments you would normally push away, play with the action and
sensation of a loving embrace instead during today’s class.
Day 5 - Embrace
Cat Press
Skandasana
Malasana Spinal
Fig 4 Seated
Sways
Twist
Straddle Staff
Seated
Seated Tree
Stag
Sways
Meditation
+ Side Body
(Butterfly)
Stretch
Pigeon
King Pigeon
Straddle Staff
Sways
Journaling Space
Commune might make you think about your sense of community, it could
also make you think about how you communicate and connect with others.
It’s important to understand deeply that the light you bring into your
community and environment is incredibly valuable.
In today’s class you will spend some time communing with yourself and
noticing how you would like to interact with your surroundings.
Day 6 - Commune
+ Blanket Optional
Hook + Sways
Child Pose
Constructive Reset
Knee Circles
When you feel calm, you’re able to use the higher cognitive functions of
your brain. This means that you are able to improve how you make
decisions and the experiences you have.
As you move through class today, allow yourself to be guided into a space
of calm that always exists within you.
Day 7 - Calm
Seated Spinal
Seated
Partly Cocooned
Twist
Dragonfly
Ankle Rolls
Cocoon
Body Waves
Front Cocoon
Dragonfly
Surrender
Up Dog/
Supported
Child Pose +
Savasana with
Cobra
Range of Motion
Sways
leg support
Slide Back
Reclined
Butterfly
Goddess
Journaling Space
Do you feel Calm? Where do you feel Calm within your body and your
mind?
What does it look like? What colour is it? What details do you notice about
the sensation of Calm?
About Day 8’s Theme:
Power
When you think about the word power, notice if a sense of excitement or
fear arises within you. Start to gently question why and allow your body to
guide you to the answers.
Let’s start to connect to that bright flame of power that burns within you as
you begin your class today.
Day 8 - Power
Reverse Tabletop
Knee Crunch
Staff + Ankle
L Sit to
March
Rolls
Bumblebee
Hang Time
L Sit to
Inverted
Super Supported
Bumblebee
Butterfly/Angle etc.)
Bumblebee
Side Plank +
Hang Time
Back Bend
Super Supported
Supported Crow
Super Supported
Super Supported
Side Plank
Side Plank
+ Back Bend
+ Toe Taps
Forearm Plank
Baby Crow
Childs Pose
Journaling Space
What does Power feel like in your body? What colour and texture is the
sensation of Power for you?
About Day 9’s Theme:
Desires
Commonly, we will focus on what we don’t want and then tell ourselves
what is not possible. So today you are going to practice taking a big ol’
spoon of honesty with yourself.
Ask yourself what you want... then go a step further and ask yourself why.
What is it you truly desire deep down inside?
Let’s begin your class today and find the connection to what you desire
most in the world.
Day 9 - Desires
Reclined
Spinal Twist
Decompression
Goddess
legs + sway
Spinal Twist
Release head to
Waterfall
Plough
ground
+ leg sways
Thread the
Thread the
Needle
Needle
Inverted Cradle
Seated Childs
Pose
Journaling Space
What do you Desire..? What is the feeling behind what you Desire? Where
do you currently have what you Desire?
About Day 10’s Theme:
Deserving
Hey guys! Welcome to Day 10 of the Embrace Your Light Aerial Yoga
Series!
Yesterday you connected to your desires, and today you will hold space to
now feel deserving of your desires.
You are already deserving of those core desired feelings right now, so let’s
start setting your intention for today’s class.
Day 10 - Deserving
Reclined Ball
Savasana
Spinal Twists
Inverted Cobra +
with Leg Support
Sways
+ Sways
Fig 4 Spinal
Open Hammock
Open Hammock
Open Hammock
Twists
Butterfly A
Butterfly B
Inverted Butterfly
+ Sways
Batman Butterfly
Cocoon
Thoracic Spinal
Seated Ball
Twists
Seated Forward
Fold Rock
Journaling Space
What would it feel like to know you are Deserving? What details do you
notice about the sensation of feeling Deserving in your body?
About Day 11’s Theme:
Love
Today you will focus on the sensation of “Love”. This is probably one of
my favourite words.
Start to notice what love feels like in your body. What does love make you
think of? Does love have a colour? Where is that colour in your body?
What is the texture? The size? The shape? The movement.
I really love this heart meditation from Christie Marie Sheldon if you’re
looking for one to practice.
Continue to notice the sensation of love as you make your way into your
class today.
Day 11 - Love
Seated Meditation
Straddle Waves
Forward Fold
Cocoon
Banana Sways
Inverted Cobra
Inverted
Inverted
Goddess
Goddess Hip
Press
Forward Fold
Seated Tree
Star Gazer
+ Sways
+ Arm Circles
Firelog
ward Fold
Journaling Space
What came up for you around the sensation of Love in today’s class?
About Day 12’s Theme:
Sacred
The word sacred means to regard something with great reverence.
You might notice or add in something sacred into your morning ritual today
and for the rest of the series. Notice what ritual would set your mind up for
your practice and for the day. Maybe that’s lighting a candle, chanting Om,
saying a prayer, writing in a journal, using essential oils or incense.
Your time is your most valuable possession, how can you make your time
feel more sacred and honoured?
Notice what sacred means and feels like to you in todays class as we work
on stretching and massaging out the hips and glutes.
Day 12 - Sacred
Shoulder Blades
Inverted Goddess
Bridge
Heart Opener
+ Sways
Wrap
+ Neck Stretches,
Childs Pose
+ Sways
Glute Massage
Glute Massage
Bridge March
Inverted
+ Floats
+ Knee Crunch
Goddess
+ Sways
Journaling Space
What feels Sacred to you? What came up for you around the sensation of
Sacred in today’s class?
About Day 13’s Theme:
Gratitude
The simple practice of gratitude steers your focus back to what you already
have instead of focusing on everything you don’t have. Gratitude teaches
you to be happier in the present moment.
I recommend writing down at least 3-5 things that you are grateful for each
day which will condition your mind to be more positive and productive.
Writing down what you are grateful for becomes easier the more you do it.
Chest Opener +
Spinal Twist
Cocoon
Supported
Neck Sways
Ankle Rolls
Bridge
Waterfall
Spinal Twist
Supported
Butterfly
Grounded
L Sit
Journaling Space
Does Gratitude come easily to you? What are 10 things you are grateful
for?
About Day 14’s Theme:
Inspire
Inspire means to fill someone with the urge or ability to do or feel
something, especially to do something creative.
What content are you currently consuming? Can you create a change here
so that everything you see, touch and hear fills you up with inspiration?
Today’s class will challenge you. Notice where you can fill your cup up
with more creativity and inspiration as you flow through your class today.
Day 14 - Inspire
Childs Pose
Kneeling Forward
Low Lunge
+ Neck Sways
+ Sways
Fold + Sways
High Lunge
Wide Leg
Lightening
Belt
+ Sways
Waterfall
Inverted Straddle
Controlled Lower
Straddle
Deep
+ Sways
Journaling Space
What did you notice about the sensation of feeling Inspired today?
About Day 15’s Theme:
Freedom
Freedom is something that we all aspire for.
But what if, instead, you could live in the sensation of Freedom right now.
Start to notice where you are currently feeling freedom, in the simple act of
laughing, of going to sleep, of going to the grocery store and getting your
favourite food, of being able to make time for this class right now.
Cocoon
Inverted Goddess
Inverted Pigeon
Supported Side
+ Banana Sways
Plank
L Sit
Open Gate
Mermaid
Star Gazer
Pigeon
Fold
+ Arm Circles
+ Ankle Rolls
Firelog
Journaling Space
Where are you currently not feeling Freedom? Where are you and do you
feel Freedom?
About Day 16’s Theme:
Connection
The literal translation of the word “Yoga” means to unite, or to join. As per
Yogic scriptures the practice of Yoga leads to the union of individual
consciousness with that of the Universal Consciousness, indicating a perfect
harmony between the mind and body, Man & Nature.
I want you to notice what feeling connected means for you. I hold a belief
that when you are doing internal work, all roads lead to Rome. This means
it doesn’t matter what comes up when you turn your attention inwards,
because everything is connected and will lead you home.
Reclined Ball
Reclined Spinal
Half Straddle
+ Sways
Twist
+ Ankle Rolls
Butterfly
Inverted Bumblebee
Foot Wrap
Bridge
+ Sways
Shoot through to
Foot Wrap
Foot Wrap
High Boat
Kneeling
Forward
Extension
Lay on Belly
Journaling Space
People pick up on your energy. You’ll notice that people who radiate a
certain energy, become memorable to you for the energy that they radiate.
Start to notice what energy you would like to radiate and start to feel the
emotion you want other people to feel when they connect with you.
We are going to play with some Energy Work today. Your imagination is
your most powerful tool, and is how you connect to and use “Energy”. Let’s
dive in.
Day 17 - Radiate
Reclined Goddess
Straddle Sways
Reclined Ball
Spinal Twist
+ Sways
+ Knee Circle
Reclined Tree
Reclined Fig 4
+ Bind
Transition
+ Sway Crunches
Butterfly
+ Sway/Wings
Journaling Space
What person or place have you felt a strong sense of Radiating with? How
do you want other people to feel when they are around you?
About Day 18’s Theme:
Worth
“I am not worthy” is one of the most crippling, and common beliefs that
will hold you back.
Listen closely. I am here to tell you that you have a gift or talent that you
may not even be aware of its value because it comes so naturally to you,
you will think everyone can do or be it. No one, I repeat, no one, has this
gift or talent that you do. It is completely unique to you.
You are valuable. You make a difference in this world, whether you can see
it or not. But right now, I want you to see it. Even if it is a glimpse of how
much value you bring to those around you and to this world.
These next few minutes your anchor is to feel your value and your worth.
Shoulder Blades
Shoulder Blades
Heart Opener
Inverted Straddle
Inverted
Heart Opener
+ Ankle Rolls
Goddess
+ Hip Press
Inverted Pigeon
Climb to Ball
Slide Plank
Down Dog
Swings
Plank
Down Dog
Flipped Dog
Flipped Dog
Spinal Twist
Rolls
Isolated Rib
Slides
Journaling Space
Do you believe you are Worthy? Why? What came up for you in today’s
class?
About Day 19’s Theme:
Comfort
I think comfort is an important thing to bring attention to because
sometimes it is constructive, and sometimes it is serving old patterns that
may not be helpful anymore.
Let’s bring attention to what aspects of feeling comfortable are drawing you
in. Where do you not feel comfort? And what do you currently do to feel
more comfortable?
Let’s practice awareness so that you can break patterns and reconstruct new
belief systems in your class today.
Day 19 - Comfort
Open Seated
Cocoon
Spinal Twists
Inverted Cobra
Ankle Rolls
Supported
Neck Decompression
Supported
Constructive
Plough
Reclined
Rest Neck
Goddess
Decompression
Journaling Space
Where do you not feel comfort? And what do you currently do to feel more
comfortable? What comes up when you connect into the sensation of
Comfort?
About Day 20’s Theme:
Devotion
Devotion is a powerful choice of focusing on one thing. Take comfort in
knowing that you are in control of this choice and you will need to choose it
over and over. As Tony Robbins says, your energy flows where your
attention goes.
You can choose what you want to focus on and devote yourself to. What is
that going to be this year? This month? This week? Today? This class? You
are in control of this. You can choose what you want your life to be, what
you want to devote yourself to.
Your focus, time and energy are so incredibly valuable! Actively notice
what you would like to be devoted to during today’s class.
Day 20 - Devotion
Stag Sways
Childs Pose
Table Top
Childs Pose
Surrender
Surrender
+ Sways
Hip Hang
Hip Hang
Pike Transition
Seal
Restorative
+ Foot Hook
+ Sways
Lying on belly
Where is your energy and focus currently going? What would you like to be
Devoted to?
About Day 21’s Theme:
Kind
You may or may not understand the value of your own kindness. You will
feel it’s value when someone else does something unnecessarily generous
and thoughtful for you but you will usually devalue the kindness that you
do for others OR keep a tally and attach strings.
True kindness is when you want to make someone else’s life better and
have no expectations on any returned behaviour. When you recognise the
immense value of your own kindness, other people’s opinions start not to
affect you as much, because you know that you have done your very best.
In today’s class you will focus all that outward energy of kindness for
others towards yourself. Because if you can choose to be kind to yourself,
then it’s much easier to choose kindness for others. Let’s get started.
Day 21 - Kind
Shoulder Blades
Front Lion
Front Lion
Front Lion
Heart Opener
Hip Dips
Hip Dips
+ Sways
Front Lion
Cow Face
Cow Face
Supported Side
Hip Dips
+ Eagle Arms
Plank
Straight Leg
Side Plank
Staff
Crunches
Forward Fold
Journaling Space
What does Kindness bring up for you? What does it feel like in your body?
About Day 22’s Theme:
Compassion
Today you will bring your attention to what ‘Compassion’ means.
Usually when you experience pain, either your own or perceiving someone
else’s, you will shy away from it.
Compassion is the act of not looking away when pain or discomfort exists.
Acknowledge any pain that you have experienced with the steady gaze of
compassion and unconditional love as you move through your class today.
Day 22 - Compassion
Cocoon
Inverted Cobra
Inverted
Fetus Pose
+ Banana Sways
+ Sways
Goddess
(both sides)
Seated
Garland
Reclined Leg
Meditation
Swings
Journaling Space
How do you feel about the sensation of Compassion? Where could you be
more Compassionate?
About Day 23’s Theme:
Om
Today you will learn about and use the word “Om”.
“Om” is from a Sanskrit origin and is one of the most sacred mantras of
Hinduism and Tibetan Buddhism.
So today I invite you to chant “Om” 3 times with me at the start and end of
class. Reflecting and connecting with the unification and harmony of
yourself to the Universe.
PS!! Stay till the very end of the video for some bloopers during filming
today’s class!
Day 23 - Om
Seated Meditation
Straddle
Stag
Fig 4 Tuck
Butterfly Wings
Extended Pigeon
Down Dog
Supported Plank
Full Plank
(or Fig 4)
Option 1
Option 2
Baby Cobra
Plank
Down Dog
Half Splits
Low Lunge
Straddle
Seated
Meditation
Journaling Space
How did the sensation of Om feel for you today? What does being in unity
with everything mean to you? Do you feel in harmony with the
Universe/God/
If you were to look inwards and see the places you would like to plant some
seeds of growth and development, where would you plant seeds, and what
would those seeds represent?
Notice what qualities you would like to nurture within yourself as you
move through class today.
Day 24 - Nurture
Supported
Reverse Forearm
Reclined
Inverted Cobra
Forward Fold
Plank
Supported Legs
+ Sways
Spinal Twist
Supported Crab
Spinal Twist
Supported Crab
Cocoon
Journaling Space
What seeds of and growth and development did you plant in today’s class?
What drew you to these qualities? What do you need to do to Nurture them?
About Day 25’s Theme:
Mother
Today you will bring your attention to the sensation of what “Mother” feels
like.
Usually when you think of the word “Mother” your attention will go to your
own mother, and then reflect onto your own mothering qualities.
You might even start to think about the entire Earth represented as a
Mother, looking after and caring for you no matter what.
Mother represents a form of unconditional love. You may or may not feel at
peace with the presence of a mother in your life and it will probably take
you back to your inner child. Let’s explore what “Mother” brings up for you
during class today.
Day 25 - Mother
Fetus Pose
Supported Side
Supported Side
Back Bend
+ Sways
Plank Sway
Plank Sway
Front Cocoon
Supported Side
Supported Side
Back Bend
Surrender
Plank Sway
Plank Sway
Fetus Pose
+ Sways
Journaling Space
How do you feel about the word and sensation of Mother? What comes up
for you? Do you feel unconditionally loved? Do you love anyone
unconditionally?
About Day 26’s Theme:
Reflection
We are nearing the end of our 30 days together, so today you will practice
some Reflection on your journey so far and in general.
Let’s take the time to reflect as a powerful process to integrate new ideas
and structures. Notice if something is working and acknowledge how far
you have come.
Childs Pose
+ Hip Sways
Shoulder
+ Neck Sways
Massage
Massage
+ Shoulder Shrugs
Reclined
Reclined
Neck
Goddess
Supported Legs
Decompression
+ Sways
Neck
Neck
Reclined
Decompression
Decompression
Supported Legs
+ Spinal Twist
+ Spinal Twist
+ Sways
+ Neck Sways
+ Neck Sways
Journaling Space
What did you Reflect on today? When did you notice judgement arise?
What emotions came up? How could you hold space for more compassion
here?
About Day 27’s Theme:
Grace
Today you will focus on what “Grace” means and feels like in your body.
Typically, we will think about the word grace in the form of effortless
movement that is beautiful and elegant, which is what we will be searching
for in our class today
Know that it can also mean a favour of time, high honour and connected to
the Divine.
I think the embodiment of Grace is when you hold yourself and move with
a deep sense of confidence. You have time, you highly respect yourself and
you are connected to a greater purpose and have complete confidence in
each choice and movement you make.
Today’s class will challenge you. Search for a deeper sense of Grace within
your mind and body connection during class today. It could happen in a
moment between movements or as you land in a movement, it may not
happen all the way through, but it will happen more and more as you search
for it.
PS. You will probably want to practice today’s flow more than once!
Day 27 - Grace
Supported Staff
+ Leg Sways
Supported
Perch
Standing
Butterfly
Press Away
Slide to L Sit
Manta Ray
Transition
Transition
Extended Opp
Opp
Manta Ray
Sideways L Sit
Foot Switch
Extended Same
Same
Tension
Transition
Supported
Childs Pose
Shoulder Blades
Awkward
Heart Opener
Aeroplane
Journaling Space
Where did you/did you not feel Graceful today? What ways could you
practice Grace moving forward?
About Day 28’s Theme:
Flow
Today you will focus on what “Flow” feels like in your body.
Think of a time when you were in full flow, you had deep focus and knew
exactly what you were doing was correct and in alignment. To get into that
deep flow state more often, you need to practice focus without getting
distracted. This is one of the reasons you have been loving these classes and
the breath work we have been doing.
Kneeling Shoulder
Cactus
Kneeling
Cow
Forward Fold
+ Extended Arms
Cat
Table Top
Down Dog
Plank
Chaturanga /
Up Dog
Childs Pose
Wrapped
Low Push Up
Shoulder Blades
Heart Opener
Surrender
Line Transition
Journaling Space
What did Flow feel like in your body today? Did you find your flow?
About Day 29’s Theme:
Joy
Can you believe it’s already Day 29?! Today you are bringing some JOY
into your life!
Joy feels like a bubbling up sensation, like when a bunch of giggles spills
out and a huge sense of play takes a hold of you and you have to move your
body.
Joy can also be a quiet thing. It can be a little sacred part of you that glows
bright and doesn’t need to be expressed so exuberantly.
Notice the things that have brought you joy. What does Joy mean to you?
What events in your life, people or things you have done that made you feel
joy?
In today’s class we are going to use some playful movements to get into the
essence of your Joy. Let’s get started.
Day 29 - Joy
Standing Cobra
L Sit
Straddle
Standing
Open Hammock
Garland
Cocoon
Straddle
Happy Baby
Inverted Cobra
Bridge
Inverted Straddle
Front Belt Wrap /
Seatbelt
Reclined
Back Bend
Goddess
(both sides)
Journaling Space
What does Joy bring up for you? When and where do you feel the sensation
of Joy in your body and your life?
About Day 30’s Theme:
Light
For our final day together, you will focus on your “Light” and give yourself
a big hug for completing this series.
You know you have a light within you. You know that everyone has light
within them. But what does this light actually mean? And how can you be
consciously connected to it all of the time?
Imagination and Repetition is key here. Create practices that remind you to
imagine your light in all its different aspects like we’ve gone through in this
series.
The light within me, see’s the light within you. May we be a reflection of
our light within each other. Today, you will Embrace Your Light. Let’s
begin class.
Day 30 - Light
Neck Decompression
Full Neck
Spinal Twist
Spinal Twist
+ Neck Sways
Decompression
Supported Leg
Forward Fold
Surrender
Sways
Knee Hook
+ Neck Sways
+ Sways
+ Shoulder Sways
+ Press Forward
Hip Hang
+ Knee Circles
Inverted
Shoulder Blades
Open Hammock
+ Foot Lock
Goddess
Heart Opener
Heart Opener
Sways
+ Hip Presses
Standing Cobra
Cocoon
Transition
Journaling Space
How does it feel to Embrace Your own Light? Can you see the light within
others?
What does the texture, colour, size and movement of your own light or of
other people’s lights feel like to you?
I want to give a big hug and thank you to Pau, our graphic designer, for
collating all of this information to look so beautiful and professional, I am
so grateful for all of her efficient creativity. I also want to give a huge shout
out to my husband, Lenny, for doing all of the technical and a tonne of the
marketing work for this series to flourish, you inspire me every day to be
better and dream bigger. I could not have put this together without these 2
people by my side.
And lastly, I want to take a moment to thank YOU for showing up for
yourself and for spending some of your time with me throughout this series.
I truly hope that this practice has helped you to connect to your light and
you show up in the world a little brighter.
The light in me, see’s, loves, and cherishes the light within you.
Thank you. Thank you. Thank you. I’ll see you again soon.
Jess
which is called the Skills section, where we focus more on technique and
more
extensive pose tutorial library, so if that sounds like something you might
be
www.aerialyoga.life/freetraining