Details

When: Saturday, October 12, 2024 from 11 AM - 12:15 PM
Where: Mourelatos Lake Shore Resort, Tahoe Vista
With: Tahoe Flow Arts and Fitness
Description: This is a private class for a group of celebrating a friend’s 40th birthday. They requested a light flow ending with a nice restorative savasana. The class begins with writing 12 affirmation statements, breath-work, and a birthday meditation. After a brief warm-up, we do sun salutations and add in the 12 affirmations statements as mantras. This is followed by a series of standing poses to build strength, flexibility, and balance. After a little core-work, we cool down, relax, and end with a juicy savasana.

Spotify Playlist

Class Outline (Songs)

• Setup (Affirmations, Chillin)
• Welcome (Wonders)
• Write Affirmations (Tension in the Stars)
• Centering (396 Hz, The Light)
  • Birthday Meditation (see script below)
  • Breath-work
• Warm Up (Kusangi, Quiet, August 10, Solar)
  • Neck and Shoulder Circles and Twists
  • Seated Forward Bends
  • One Leg Forward Bend
  • Cat + Cow
  • Childs Pose + Cobra + Childs Pose
  • Down Dog + Bear Pose Flow
• Sun Salutation (Hari Om)
  • Once with Cues
  • Once with Affirmations
  • Flow on Your Own
• Standing Poses (Feeling Good, Colors, 6s to 9s, Happiness)
  • Warrior I Flow
  • Warrior II Flow + Goddess + Wide Leg Forward Fold
  • Warrior III + Standing Split
  • Tree Pose
• Core Work (Evan Finds the 3rd Room)
  • Boat pose variations
  • Bow or Swimmer
  • Bridge + 1 Leg Lifts
• Relaxation (Fantasy, Fade into You, Cold Spring)
  • Legs Up Wall
  • Knees to Chest
  • Reclined Twists
  • Happy Baby
• Closing (Thank You, Silence)
  • Gratitude Savasana
  • Birthday Candel Visualization
  • The Light in Me Honors the Light in You
  • Namaste

Birthday Meditation Script

Adapted from the Women’s Meditation Network Guided Birthday Meditation.

Today we pause to honor, The person that you are, The journey you have taken, Has brought you oh so far.

The ups and downs, And everything in between, [Have evolved you into] A luminous queen.

The lessons from the failures, And pain from all the nos, Have made you quite resilient, Kept you [on] your toes.

The people that have loved you, And those you’ve held [so] dear. Have [pried] your heart [wide] open, And expanded your love past fear.

Think about the [woman] you were, Just one year ago. [You are] so much wiser now, The year has [brought about a] glow.

You may not be where you want, You may have shifts to make. That’s part of what makes you you, Always growing for your own sake.

So on this special day, Feel the love [and light] within you [shine]. [And know you warm the hearts of others], [Just like a beautiful ray of sunshine].

So breathe in deep, And breathe out long. [Accept] yourself [in the moment], Right here and now is where you belong.

[Alive and breathing], Celebrate this chance to be, Fully and completely you, Wild, magical, and free.

Happy 40th Birthday, Kateryna.

Bookmark

I made a little bookmark for the participants so they could write down their affirmations and either keep it in a journal or post it on a fridge for future reference.