Hello Journey Goer. Welcome and thank you for choosing me to guide and inspire you through this crazy thing called LIFE. know how difficult + intimidating life is, between cultural and society induced norms, personal fears, and every. one who's already living the dream, it can feel nearly impossible to live your journey. That's where | come in. Hi, I'm Allie, a basic girl who's trying to find her way + inspire you along the way. I checked off all the expected to-dos in life: graduated college, traveled Europe, secured a full-time job, married a great man.... And then shit hit the fan. | ealized this life - sitting at an office all day + gossiping with gitfriends + drinking too much on the weekends - is not what | want. | sorta had a meltdown that went something like... Mom, my cubicle and lifestyle is sucking my soul, I'm freaking out, should | pull an Eat, Pray, Love and hightail it to Bale So I didn't do that, obvi, But | did have a mega realization, wake-up call This realization is how I've made it fo right here, sending you this email, connecting with people all over the world, fueling my soul, and creating a community of badass people, And | want the same for YOU! My job, which | take very seriously, is to help guide your journey through my personal journey. | stive to provide quality inspiration through yoga teachings and tutorials, life musings, and travel experiences. Whether this happens vic a yoga video, yogs tutorial, travel guide, or my monthly goals - | want you to GET INSPIRED and turn that inspi- ration into ACTION. And that’s it, you've been formally accepted into the journey! Hook forward to us becoming c hella lot closer, both on and off the mat, and exploring who we are + what we want thi life to be. Talk soon, li ©The Journey Junkie LLC. | wwww.thejoureyjunkie.com tle Jessy Ju© he Jouney Junkie LLC | www.thejoumeyjunkie.com 2©The Joumey Junkie LLC | www.thejourneyjunkie.com 3Child's Pose ‘Spread your knees wide, bring big toes together, and extend your fingertips long in front of you. ‘Allow your chest fo soften down between the knees, resting the forehead gently on the mat. Take 10 deep breaths here, focusing your inhale breath on a postive intention, ond your exhale breath on a relaxed state of awareness. Cat + Cow Pose Begin in a neutral tabletop position. On an inhale breath, let your belly sink Gown, tailbone rise, and heart pull through. Imagine your heart is going forward and up. (On an exhale breath, reverse your movements by rounding the back, hugging belly to spine, and reloxing the head and neck. Repeat this sequence five times. Thread the Needle Begin in a neutral tabletop position, Inhale your right fingertips high and feel an opening across your chest Exhale fo thread your right fingertips through to the left, bringing your right ‘ear and shoulder fo the mat, Take five deep breaths, breathing into the right shoulder and side body. (On an inhale breath, retum back to neutral tabletop position and repeat on the left side. Downward Facing Dog From a neutral tabletop position, spread the fingers wide, cur the toes under cond extend the hips high Keep aheaithy bend in your knees to protect the low back Activate your ams, relax your head inne with the arms, melt the chest towards your thighs. hug the bell in, send the siting bones high, and open through the backs of your legs Stay here for 10 breaths. ©The Joumey Junkie LLC | www.thejourneyjunkie.comLow-Lunge From downward facing dog, sweep your foot through. plant it between ‘he hands, and soften your back knee down, ‘Come into your iow lunge by inhaling the arms to the heart center. To keep the posture integrated - hug your hip points up as you release {he sacrum down, this wil create space & stabilly in the low back orec Slay for 5 10 deep breaths. Warrior Il From your lowlunge pose, transition into Wartor I... don’ Inlow-lunge, rest fingertips to the ground as you lift he back knee high, Begin to lit the hips, hug muscle to bone, pivot the back foot to flat, and ‘winelmil the arms and body open. You should now be in Wartor I Focus on heel to arch to alignment, expansion from fingertip to fingertip, worry, Il explain, cand extension from your sacrum through the crown of the head, ‘Stay for § breaths and instil that warrior-ke attitude! Reverse Warrior From Warrior I, inhale to extend your front fingertips a teensy bit forward, and exhale to glide them back overhead Stay for 3 - § breaths and focus your intention on opening/creating space In the side body area, “From reverse warrior, exhale the hands fo the ground and frame your front foot, send the front foot back to downward facing dog. Repeat poses 5-7 on the other side. Janu Sirsana From a seated postion, extend one leg out long and the other into a tree pose voriation (sole of the foot hugging into the thigh) Inhale the arms high and slightly twist the torso towards the extended leg, On an exhale breath, hinge from your hips and extend the fingertips and chest down towards the toes. Let your hands meet wherever is accessible - clothing, shin, block. or possibly the toes. Stay here for 5 breaths. © The Journey Junkie LLC | www.thejourneyjunkie.com it 5Baby Wild Thing From the Janu Sesana, plant the hand 68 inches behind you. the hand of the bent knee side that (On an inhale breath - press down fimiy into your planted hand. i the hips high. send the opposite am reaching back, and come fo gently res atop your knee. Stay for3- 5 breaths, release the posture on on exhale breath “Once you release baby wild thing, switch up the legs and repeat poses 8-9 on the other side. Upavistha Konasana From a seated position, extend both legs out wide. Connect fingertips info the ground as you inhale to lengthen up through the crown of your head. ‘On an exhale breath - hinge from your hips fo slowly lower the chest and walk the fingertips away from the body. Keep both legs active by flexing the toes, hugging muscle to bone, and gently lifting the knee caps. Stay for 10 deep breaths - only move deeper into the posture iis truly supported. Remember, it’s the momning, we'te stil waking up! Parivrtta Upavistha Konasana From the some postion above, we'te moving into a side body awakening postu. Place the forearm onto the ground and hug i into the thigh On on inhale breath - send the opposite arm overhead as you spiral he chest ‘open, sending the hear fo the sky Onan exhale breath -sink a tiny bit deeperinto the posture by reaching for the toes stay for § breaths ond switch sides Meditation Find a comfortable seated position... meaning anything that feels good, Find your sing bones, raot them down into the Earth as you rise up through the ‘crown of your head. Rest the fingertips alop the thighs or wherever comfortable, Relax the shoulders down and onto your back as you lengthen through the back of the your neck. Close your beautiful eyes, turn on your beautiful breath, and end this short practice ona powerful, beautiful note. ©The Joumey Junkie LLC | www.thejourneyjunkie.com le Jenny Juke 6 AW@The Joumey Junkie LLC | www.thejourneyjunkie.com lv Joist JukiSeated Centering Come to the edge of your seat, plant both feet hip-width distance, cand lengthen through the crown of your head. Close your eyes, Take five deep breaths here. Seated Cat + Cow Pose Use this movement to gently awaken the spine, stretch the back side body, and awaken the front side body, Inhale the chest up and open as you slightly arch the back, exhale to round the back, relax the head and neck down, and hug belly fo spine. ‘Complete five rounds of the movement. Seated Twists Use this posture fo release stored tension in your side body and fo combat liregulor sitting habits. Use your inhale breath to grow tall through the crown of the head and. the exhale to gently twist deeper. Take five deep breaths and complete on both sides, Seated Eagle Pose Use this posture to stretch into your hips and release tension in the shoulders cand upper back Interiace both the legs ond arms, creating a bind that's comfortable for you ~ Hug into yourself by squeezing leg to leg and arm to arm. “Take five breaths and complete on the both sides ©The Journey Junkie LLC | www.thejourneyjunkie.com the Jang ju 3 ésSeated Figure Four Take five deep breaths and complete on both sides. While holding, send your breath to the hip of the crossed leg cand allow yourself fo open, release and expand here, if wonting more, you can lean the chest forward and down, bring fingertips to the flor, or trying @ standing version by holding conto your desk or choir. Hamstring Stretch Start in a standing position and extend aleg + your fingertips to rest atop your chair Keep your back and chest extended + expanded and breathe into the backside of your legs. Stay for five breaths & complete on the other side. Chest Opening Stretch startin a standing positon with your fingertips resting on top ofthe chair Walk your feet back as you extend your arms and stack your hips over ankles From here, alow the chest to completely melt between the arms, basically justhang out Stay for five to ten deep breaths. ©The Jouney Junkie LLC | wwwthejoumeyiunkie.com te sy Jo 4©The Joumey Junkie LLC | wew.thejoumeyjunkie.com 2Child's Pose + Bolster Spread the knees wide and bring big toes together. Place your bolster or pillows) snug into the groin oreo. (On an inhale breath, create «hella lot of length and on the exhale breath, melt your chest down, Relax your shoulders down ond gently hug the bolster with both cms, Create steady inhales and exhales os you surrender and meit over the bolster. Stay for two minutes, “it your knees are sensitive, place a blanket underneath to offer support Upavistha Konasana Bring yourself into a seated wide-legged position with both legs stretched out long cond gently activated. Create a biock tower by ulzing both blocks -one block on the second height & the other on te falls helght Place the Bolster fight info the groin area and res it over the block tower. On an inhale breath - lengthen your os way trom the pels On the exhale breath -relax your chest over the baker. planting the hands onto the ground or hugging them around the bolster/blocks Stay here for five minutes, edly snkinfo this space and alow youself to open Up. “If desired, switch the direction of the neck halfway through. If hip/leg flexibility is 0 concem, place a folded blanket under your seat fo help prop the body up and hinge forward with more length. Parivrtta Upavistha Konasana From the posture above, keep the legs exactly lke so. Shift your entire black/bolster castle to one side and connect it info your knee and thigh area, Take an inhole breath to find thal some length as before, ond an exhale breath to surrender over the bolster Focus your breath and awareness on allowing the side body channels fo open. Stay for 2.5 minutes on one side and switch to the other. Supported Fish Pose For ou final posture, we'l focus on opening the hear! center, creating space in the upper back. and allowing he shoulders to surendlr. Place one block where your bra strap would be and tne second block directly under the head, a he base of the seul ‘low the leg to stretch out long, the shouicers to melt own, ond he ams 10 relax by your sides (palms facing up). Close your eyes and jus! Be - nothing fo do, nowhere logo. jus! you. your Body. ond your breath Stay for ree minutes ©The Journey Junkie LLC | wmw.thejouneyjunkie.com ie Jouey Juti 3© the Joumey Junkie LLC | wwnw.thejoumeyjunkie.com 2©The Joumey Junkie LLC | www.thejoumeyjunkie.com "©The Journey Junkie LLC | www.thejoumneyjunkie.com yExhale to drop your chin to chest. Inhale to roll your right ear towards your right shoulder. Exhale your chin back to center. Inhale your left ear towards your left shoulder. Exhale your chin back to center. Take five breaths on each side, focusing your breath on opening & expanaing your back side body. Inhale your arms out wide. Exhale your right arm undemeath the left to create the bound-like shape. Either take the half bind by bringing the backs of the hands to touch. OR the full bind with the palms touching. Seated Cat + Cow Pose Do five rounds of inhaling fo open and exhaling to close the body. Make this movement organic, natural, and most importantly - feel good! With the hands interlaced behind the head, inhale to send the elbows wide as you open and extend the heart up. Exhale to hug the elbows together as you round the body and stretch the back. Side Body Stretch Hold each side for three fo five breaths or move back and forth between sides using your breath. Stretch your hand/forearm out to your side as you inhale the other arm overhead. Reach through your fingertips as you spiral the heart open and stretch into your side body. the Journey Junkie LLC | www-thejourneyjunkle.com he Jauey Jus 5Three Legged Down Dog Hold the pose for five to ten breaths. Send your knee up to the sky and allow your hip to open. Feel free to circle your ankle or knee here and/or straighten and bend the leg. Low Lunge Hold the posture for five - ten breaths, focusing your breath on opening: and releasing the hip flexor and psoas area. Come into this posture from your three legged down dog. Choose to keep your fingertips on the ground, resting atop your thighs, or going straight up to the sky, Half-Splits Hold the pose for five deep breaths. Transition from low-lunge into this posture by sending the hips back, straightening the front leg, and coming onto the front heel Focus on squaring your hips, keeping lenath in the spine, and allowing the hamstring to open. Runner's Lunge Hold the pose for five breaths. Transition into the posture by hinging back into low lunge and liting the back knee, Keep fingertips down, send your shoulders back, and pull the heart through ©The Joumey Junkie LLC | www.thejoumeyjunkie.com te Jeu Juki 6Wide-Legged Pyramid Pose Hold the pose for three - five breaths. Work on squaring your hips as you melt your chest down the front thigh. Transition back and forth between runner's lunge and pyramid pose. Make it fluid. Make it feel good, Skandasana Hold the pose for three to seven breaths. + Focus your breath to both the hamstring and the hip region If wanting more here, rest the heel down and float the hands. Open Arm Twist Hold this pose for three to five breaths. Transition into the posture by pivoting to face the front of the mat. Focus on reaching through your fingertips, stretching across your collarbone,and releasing stored tension, From here, step back into downward facing dog & repeat steps 5-11 Double Pigeon Pose Hold for five fo ten breath on each side. ~ Stack your knee ankle over the knee & the knee over the ankle. Incorporate props as much as necessary, like wedging a block in between the ankle and knee or propping a blanket undemeath the sitfing bones. ©The Journey Junkie LLC | www.thejourneyjunkie.com te Jay Ju 7Seated Twists Twist back and forth for three to five rounds, then hold each side for five breaths. Inhale your arms up and exhale to twist to one side. Inhale back through center and exhale to the other side. Half Lord of the Fish Pose Hold the pose for five breaths and practice on both sides. Use your elbow to hug the knee into the chest. Focus on breathing into your hip here, allowing it to release and stretch, Seated Meditation Stay here for two fo fen breaths. Find a comfortable, seated position, Use your breath to quiet the mind & relax into your meditation, Take your meditation lying down if sitfing up is too strenuous. © The Joumey Junkie LLC | www.thejoureyjunkie.com the Jain Juki 8bY ©The Journey Junkie LLC | wwwithejoumeyjunkie.com 2@ The Journey Junkie LLC | www.thejoumeyjunkie.com 3Child's Pose + Bolster ‘Spread the knees wide and bring big toes together. Place your bolster or pillow(s) snug into the groin area, On an inhale breath, create « hella [ot of length and on the exhale breath, melt your chest down, Relox your shoulders down and gently hug the bolster with both ais, Create steady inhales and exhales os you surrender and melt over the bolster. Stay for two minutes. ‘it your knees are sensitive, place a blanket underneath to offer support. Child's Pose Lateral Stretch From child's pose, walk your fingertips over to the right. Once you find a space of comfort, relax your left hip down os you reach further through your lef fingertips. Take five incredibly deep breaths into yourleft side body. Walk hands back through center & repeat on the left side. Seated Cat + Cow Pose Find a comfortable seated position, feel free to prop a blanket or pillow undemeath your bum for lied support Interiace the hands behind the head. On an inhale breath - if the heart, open your elbows wide, and allow the head to fall back. (On an exhale breath - hug your elbows tagether, round the back, hug belly to spine, and relax your head down. Continue this opening and closing action for five - ten rounds. Seated Lateral Stretch From your comfortable seated position, inhale the arms up to the sky. Exhale your right hand or forearm down beside you. Inhale your left arm overhead, Focus on spiraling your heart open and breathing into your side body. Slay for three - five deep breaths. Inhale to rise back up & exhole over fo the other side, ©The Joumey Junkie LUC | www.thejourneyjunkie.com the Jaisiy Jie 4 igs “WBananasana Begin lying on your back & extend your legs and arms out long. Walk your feet fo the right side of the mat, as you shift your torso over to the right foo. (Once comfortable ond if wanting more - cross your left ankle over the right ond send the left hip down to the ground, Slay for five deep breaths & focus on giving the side body permission to open, ‘expand, and release. Switch sides. Supine Figure Four Stretch Begin ying down with knees bent ond fee! planted Cross left ankle over the righ! knee, stay here if this enough forthe hip. ifwanting o deeper stretch, hug the knees into the chest os youinteriace your hands behind the right thigh. Keeping the hands interlaced, soften the shoulders down, create lenath in the neck, ond use only Your arm strength to hug the knees close. Stay fr five deep breaths, focusing your energy on the hip oreo. Snitch sides. Supine Twist From your figure four, unravel and bring both feet back fo the ground. Take a gentle inhale breath, and exhale both knees fo the left as you exend, ne right arm straight out. The left aim can rest wherever is comfortable. Allow this posture to be super gentle and restorative. Stay for five breaths and switch sides. Savasana + Bolster + Place a bolster or pilow vertically behind you, make sure it's snuggled into your low back. Bling soles of the feet together and let the knees spill out wide, Feel free to place ‘adcitional pilows or blocks under the knees, “Take an inhale breath to lift your chest up and exhale to lower onto the bo'ster/pllow. Once comfortable, allow the shoulders fo soften down, the arms to relax by your sides, and the entire body to relax. Slay for however long you'd ike, this is your final resting posture - savasana, ©The Joumey Junkie LLC | www.thejoumeyjunkie.com | (the Jey Juke 5