Full Circle Flow

(waves crashing) So, welcome back. This is a really fun, creative, kind of comprehensive flow. Strengthens the whole body and the core, weaves in some hip opening and some back bending. Should be some fun, so enjoy. We're just gonna dive in.

I'm sitting in vajrasana, but if you wanna start in any other comfortable seat, feel free. Whatever feels best. Just gonna ground for a breath or two. Hands rest where they're comfortable, eyes closed. And find that deep, full breath.

Maybe a little sigh out of the mouth with your exhale. (exhales) Settling in. Hm. (exhales) And then let's take the hands to prayer at the heart center, and open together with the sound of ohm. So, exhale all the breath out, and then together a nice, big inhale. (inhales) Ohm.

And then consider your intention for your practice. You're setting the tone. Anything at all you wanna offer away, anything at all you'd like to cultivate, continue cultivating. Let the intention be simple and clear, let it root in the physical body. And then go ahead and gently open the eyes, and let's come on up to the hands and the knees.

So, grounding the hands under the shoulders, and pressing through base of thumb and first finger. As you're ready, take a big inhale, and tuck your toes and exhale. Let's press up and back into downward facing dog. Take about five breaths here. You can peddle your feet.

Kind of shift the hips a little, side to side, easing into the back body. And just waking it all up for three. And two. And one. Slowly, with your inhale, begin to walk your feet forward towards the front of the mat, finding uttanasana, standing forward fold.

Just a breath or two here, sinking down into it to render the weight of the upper body and super soft through the neck. And then, let's open the feet a little wider than hips distance, turn the toes out, heels in, and drop the butt down into malasana, yogi squat. You can a little side to side, kind of find it in your body. And then take the hands to prayer at the heart center. The elbows encourage the knees to open a little bit, and then the hands at the heart encourage that lift through the heart center.

Just a breath or two here. Take one more breath here. And then we'll press through the feet. We're coming all the way up to stand, so a big inhale, interlace your fingers, and rise up, pressing the palms towards the sky. You can ease a little side to side, play with it, a couple breaths here.

Nice and tall. And then finding center, stay for your inhale. Lift, lift, lift through your heart, and then exhale, we'll come on back down into malasana, just one breath. And then with your next inhale, we'll fold forward with a clasp behind the back. So interlace, let the legs lengthen, and then just easing down.

Take a couple breaths here, you can ease a little side to side, breathing into the shoulders. And stay for your inhale, and with your exhale, come on back down into malasana, one breath. And then we're gonna link that all together, one breath per movement as you're ready. On an inhale, rise all the way up. Press the palms to the sky, lift through the heart, exhale, come back down, malasana.

Interlace behind the back as you inhale, fold forward, and exhale, again, back down, malasana. Inhale, press it up, nice and tall, lift the heart, exhale, come back down into your squat. Interlace behind the back, inhale, lengthen the legs, and fold into the shoulders. Exhale, back to the earth, malasana. Again, inhale, rise up, lift through the heart, and exhale back down into the squat.

Inhale, reach it back, and fold it forward. Just warming the legs and the shoulders. Exhale, come back down. This time, inhale, rise all the way up, reach through the heart, and exhale, samasthiti. Take the feet together, take the hands to prayer at the heart center, close the eyes, awareness back down and in, just a breath or two here.

Then float the eyes open. Let's take three cycles through surya namaskar A. As you inhale, reach the arms up. With the exhale, fold out and down. With the inhale, lengthen it, come halfway.

And exhale, hop or step into your plank pose. You can lower knees first or chaturanga or any variations. Inhale, cobra or upward facing, and exhale, take it back, downward facing dog. Five breaths, easing into the back body. Play with it as much as you like.

Four. Three. Two. And then, at the bottom of the exhale, gentle bend in those knees, hop or step to the front of the mat. Inhale, lengthen it halfway.

Exhale, release back into the fold. Strong center, flat back, inhale, rise all the way up, and exhale, hands to prayer, heart center. Two more. Inhale, float it up. Exhale, fold forward.

Inhale, halfway. Exhale, hop or step, plank pose. And again, feel free to lower knees first or chaturanga. Inhale, cobra or up dog. And exhale, press it all the way back.

Downward facing, five breaths. Play with setting the heels towards the earth as you lift the sit bones towards the sky, lengthening through the backs of the legs. Three. Two. Bottom of the exhale, bend those knees, hop or step to the front of the mat, inhale to lengthen, exhale back into your fold.

Strong center, inhale, rise all the way up. Exhale right the middle, line hands to prayer at the heart. Once again, inhale, float it up. Exhale, fold forward. Inhale, flat back to lengthen.

Exhale, hop or step it back. And lower as you choose. Inhale, lift the heart, shoulders down the back. And exhale, down dog for five. And four.

And three, long through that spinal, the shoulders away from the ears. Two. From here, nice and strong through your center, soft bend in the knees, hop or step to the front of the mat. Inhale, lengthen it halfway. Exhale, fold forward.

We're gonna bend the knees and inhale. Lift it up, utkatasana. Just holding steady here for five, warming and strengthening the legs. Four. Three.

Two. And exhale, go right back down into your fold. Inhale, lengthen it halfway up. And exhale, take it back and through. Knees first or chaturanga.

Inhale, lift your heart. And exhale, down dog. So, from here, we're gonna move full circle around the mat. Stay with the breath, stay with the body, and just get lost in that flow. As you're ready, inhale.

Take the right leg to the sky. And exhale, step the right foot forward to the front of the mat. Spin the back heel down and inhale. Rise, warrior I, virabhadrasana A. And holding steady, we'll take this first cycle really slowly, deep into it.

Breathing three. And two, fire up the back leg, tall spine. One more breath. And then with the exhale, wide open into warrior II, virabhadrasana B. Sink down, holding it to build the strength in the legs.

Five. Four. Three. Two. And as you're ready, with your exhale, reach it back, reverse warrior.

Breath into the right side body for five. Four. Three. Strong through the legs. Two.

And then with your inhale, keep this reaching back. Just lengthen the right leg coming into reverse triangle. Just one breath here for the transition. And then keep the legs strong. Inhale, float the torso up.

Hinge at the hips and exhale. Reach out and then down. Trikonasana, triangle pose. Place the hand above or below the knee, down to the ankle or the earth or a block, and left arm straight up to the sky, breathing five. Draw the sacrum in towards the body, lift the belly in and up, spine is long, shoulder blades down the back.

Three. Two. And then pressing through your feet, inhale, lift it back up into your warrior II. And then exhale, lengthen both legs. Turn the feet to parallel, hands to the hips.

Take a nice big inhale, lift through the heart. And exhale, let's fold forward for prasarita padottanasana A. Hands on the earth. Inhale, lengthen it halfway. And exhale, fold.

Maybe the fingertips line up with the toes. They don't have to, just do what's possible. Crown of the head working its way to the earth. If you're in the mood for tripod headstand and you have a practice of it, feel free to come up. Stay for three more breaths.

Two, keep engaging the quad muscles, lifting the kneecaps. One more breath. And then inhale, lengthen it halfway, turning to the back of the mat, see that left foot. Spin the right heel up, and then step directly back into your plank pose. Stay there for a nice, big inhale.

Exhale, lower as you choose. Inhale, lift your heart. Exhale, downward facing dog. Take just a breath or two here. And come in full circle.

So, we lead with the right leg again. Inhale, sweep it up towards the sky. Exhale, step that right foot forward between the hands, facing the back of the mat. Spin the left heel down, and inhale, rise, warrior I again. Pause, sink down into it.

Just three breaths this cycle, three. Two. As you exhale, wide open, warrior II, reach it out. Sink down into it. Deep, strong bend in the front need.

Three breaths. Soft shoulders, dropping down through the back body, lifting through the front body to... With your exhale, reverse, sliding the left hand down, reaching the right arm up and over, and breathing again for three. Two. Keep all of this.

As you inhale, you'll simply lengthen the right leg. Keep reaching out through the right fingertips. Foundation strong, and then inhale, float the torso up. Exhale, reach it out and down, returning to triangle pose. Take any variation that serves, and breathe again for three.

Two. And then inhale. Float it back up into warrior II. As you exhale, lengthen the right leg, spin the feet to parallel, hands to the hips, prasarita padottanasana B. Bending slightly, buoyant through the knees.

Inhale, lift through the heart. And then exhale, strong straight legs as you fold forward. Keep the hands on the hips. Pull that belly in and up, relaxing the neck, and steady here for three. Two.

And keep those legs super strong, let the inhale draw you all the way back up. And exhale, wide open. Warrior II towards the front of the mat. Stay here for a big inhale, and exhale, hands to the earth. Step directly back into your plank pose and lower as you choose, lifting through the the heart, inhale.

Exhale all the way back, downward facing dog. Take a couple breaths here. Come back to your center. Back to your intention. And then full circle, second side.

Leading with the leg left as you're ready. Inhale, float the left leg high. And exhale, step it forward, round your back heel. Inhale, warrior I, virabhadrasana A. Rise, strong back leg.

Root the outer edge of the foot, root through the heel. Tall through the spine. Three more breaths. Big inhale. Exhale, wide open, warrior II, easing down into it.

Soft through the shoulders, breathing five. Four. Lift that deep, low belly. Three. Two.

And with your exhale, reverse, reaching back. Keep the strong bend in the front knee, and extend through the fingertips. Five. Four. Three.

Two. Stay here. As you inhale, lengthen the left leg, grounding through the foot, reaching back through the fingertips. One full breath. And then inhale, rise.

And exhale, trikonasana, triangle pose. Left hand wherever it serves. Open through the heart and the right shoulder. Extend through the right fingertips. Breathing five, long spine.

Four. Three. Two. Good, pressing through the feet, let your inhale float you back up into warrior II. Then exhale, lengthen the left leg, spin the feet to parallel, clasp the hands behind the back, and then inhale, lift, lift, lift through the heart.

And exhale, fold, prasarita padottanasana C. Arms go up and over. Breathe into the shoulders and enjoy. Five. Four.

Play with it, unwind into it. Three, soft through the neck. And two. Press through the feet, inhale, rise all the way up, and exhale, turn to the back of the mat. Stay here for a big inhale.

And exhale, hands to the earth. Step back into your plank pose, and lower knees or chaturanga. Inhale, lift up through the heart, and exhale, downward facing dog. Pause here, we're facing the back of the mat. Enjoy a breath or two.

And come in full circle, so again with the left leg. Inhale, float it up towards the sky. Exhale, step it forward. Ground the back heel. Inhale, warrior one.

Just three breaths for this cycle. Drop the tailbone, lift the belly. Two. And exhale, open, warrior II. Sinking down into it, reach from the heart center, out through the fingertips, three.

Two. Exhale, reverse it. Reaching back, open the side, three breaths. And keep this, inhale. Lengthen the left leg, rounding through the foot, reaching through the fingertips.

Stay for one breath only, then inhale back up. And exhale, triangle pose, again on that left side. Open the heart, breathing three. And two. Pressing through the feet, inhale, rise again.

Warrior II, and then inhale, lengthen the left leg. Exhale, turn the feet to parallel, hands to the hips, our last prasarita padottanasana. Inhale, lift the heart, and exhale, fold for D. Loop the first two fingers and thumb around the big toes. Inhale, extend.

Exhale, release. Modify as needed. Keep those legs strong, long through the spine. Three. And two.

And inhale, lengthen just halfway up. See your right foot, stay low. Exhale, pivot back to the front of the mat. Step directly back into plank pose, and exhale, lower. Inhale, lift your heart.

And exhale, downward facing. Beautiful. Pause for at least two or three breaths, long through the spine. Hm, hm. So, in a moment, we're gonna loop around each direction.

Full circle, riding the breath. One breath per movement. Slow it down if you need to. Rest, modify if you need to. Just make it your own, trust the body.

So, gathering the energy, moving from your breath, your center, your intention, here we go. Inhale, right leg rising. Exhale, step it forward, ground your back heel. Inhale, warrior I, take it up. Exhale, wide open, warrior II.

Stay here for your inhale. Exhale, reverse. Reach it back. With the inhale, lengthen that right leg. Grounding on the exhale.

Inhale, float the torso up. Exhale, extend out and bend down, triangle pose. Inhale, come right back up into warrior II, and exhale, lengthen that leg, feet parallel. Inhale, lift through the heart, exhale, simply fold forward, see your left foot. Pivot to the back of the mat.

Step directly back into your plank pose. Stay for the inhale. Exhale, lower. Inhale, lift the heart. And exhale, downward facing.

Right leg again, inhale, lift it up. Exhale, step it forward. Root the back heel. Inhale, warrior I. Exhale, wide open, warrior II.

Stay here, take a big inhale. Exhale, reaching back. With your inhale, lengthen the right leg. Exhale, just ground. Inhale, float the torso up.

Exhale, extend out and down. Triangle pose, press through the feet. Inhale, back into warrior II. Exhale, lengthen the right leg, feet parallel, just pour forward into the fold. See the left foot, pivot back to the front of the mat.

Step directly back into plank pose, take the vinyasa or let it go. Inhale, lift the heart. Exhale, downward facing, one breath. And left leg, inhale, float it up. Exhale, step it forward, ground your back heel.

Rise on your inhale, warrior I. Exhale, open it, warrior II. Big inhale. Exhale, reach it back. Inhale, lengthen the left leg.

Exhale, grounding through the feet. Inhale, back up. Exhale, triangle pose. Reach it out, press through the feet. Inhale floats you back up.

Warrior II. Exhale, lengthen that leg, feet parallel, pour forward into the fold. See your right foot, pivot to the back of the mat. Step directly into plank pose, and lower as you choose. Lift the heart, inhale.

Down dog, exhale. Left leg again, inhale to the sky. Exhale, step it forward, root your back heel. Inhale, warrior I. Exhale, open it, warrior II.

Big inhale. Exhale, reverse. Stay for the inhale, lengthen that left leg. Round on your exhale. Inhale, rise.

Exhale, triangle pose. Inhale, float it back up, warrior II. Exhale, lengthen your left leg. Turn your feet to parallel Again, just release into the fold. See right foot, pivot back to the front of the mat.

Step directly back into your plank pose, and lower, chaturanga. Inhale, upward facing. And exhale, downward facing. Pause, take at least two breaths here. And let's take one last cycle, ride the breath.

Just get lost in it. Inhale, right leg up. Exhale, step it forward. Root that heel, warrior I. Inhale, up.

Exhale, warrior II. Stay for a big inhale. Exhale, reverse. Reach it back. Inhale, lengthen the right leg.

Exhale, grounding down. Inhale, float it up. Exhale, triangle pose. Inhale, back to warrior II. Exhale, lengthen the right leg.

Turn the feet parallel and pour forward to the earth. See the left foot, turn it back of the mat. Step into plank, knees first or chaturanga. Inhale, heart up. Exhale, down dog.

Right leg again. Lift it up, inhale. Exhale, step it forward. Root your back heel, warrior I, inhale. Exhale, open it.

Big inhale here. And exhale, reverse, reach it back. Inhale, lengthen the right leg. Exhale to ground. Inhale, float up.

Exhale, reach it out and down. Triangle pose, press through your feet. Inhale, warrior II. Exhale, lengthen the right leg. Release down to the earth.

See the left foot, turn to the front of the mat. Inhale. Exhale, step to plank and lower. Inhale, lift the heart. Exhale, down dog.

One breath. Last cycle. Inhale, left leg up. Exhale, step it forward, ground that right heel. Warrior I, inhale.

Exhale, open it into warrior II. Inhale here. Exhale, reaching back. Inhale, lengthen the left leg. Exhale, ground.

Inhale, rise. Exhale, triangle pose. Inhale back up, warrior II. Exhale, lengthen the left leg. Release to the earth.

See the right foot. Inhale to the back of the mat. Exhale, plank pose, and lower. Inhale, upward facing. Exhale, downward facing.

Last one. Inhale, left leg up. Exhale, forward. Warrior I on the inhale. Exhale, warrior II.

Inhale here. Exhale, reverse it. Inhale, left leg lengthens. Ground with your exhale. Inhale, torso up.

Exhale, triangle pose. Press through your feet. Inhale, back to warrior II. Exhale, lengthen the left leg. Turn the feet parallel, releasing to the earth.

See your right foot, turn to the front of the mat. Step directly back, plank pose, inhale. Exhale, lower. Inhale, lift it up. And exhale, downward facing dog.

Good, just come in back to center. Let that all settle. Beautiful, beautiful flow. Enjoy one more breath in your downward dog. And then slowly, with your next inhale, let's walk the feet forward to the front of the mat, finding uttanasana, feet about hips distance.

And then grabbing the big toes with the first two fingers and thumb. Inhale, lengthen. And exhale, fold forward. Use all that delicious and heat and energy you've generated to open the back body, tipping weight into the front of the feet. Three more breaths.

Keep the legs strong. And then with your inhale, lengthen it halfway up. And exhale, slide the hands under the feet, toes against the wrist. Once you have it, inhale, reach again. And exhale, release.

Just one more breath here. And then inhale halfway up. Reach through your heart and exhale. Release, shake out the hands and the wrists a little bit. Heel-toe your feet back together, and just for the transition, bend your knees.

Inhale, utkatasana. And exhale, tadasana. Arms to the side. Okay. We're gonna play with a little standing balance here, ardha baddha padmottanasana.

Take what feels right, just step by step with this pose. Begin with the hands on the hips. Steady your gaze and root through the right foot, and then pick up the left. If taking that left foot up into half lotus is too much on the knee, then just work with tree pose for now. If you can draw it up into the hip crease, holding steady here, or reaching your left arm behind your back, maybe finding that right big toe.

Right, if this is enough, stay here. If you'd like to play with the fold, take a big inhale, and then exhale, just hinge at the hips, and ease the right hand down to the earth, letting the upper body release. And breathing here for three. If you've chosen tree pose, enjoy it. You can play with any variations with the arms.

Two. And if you're in the fold, come out of it slowly, mindfully. Inhale, lengthen halfway. Stay for your exhale. And then with the inhale, rise all the way to stand, releasing the left foot, and taking one breath back to center, tadasana.

And second side. Grounding through your left foot, pick up the right. Your choice. Again, simple tree pose at any height, or right foot comes to half lotus. Keep holding the foot with the left hand.

If you'd like to try for the bind, reach up behind, take hold, and then either keep it here or inhale, lengthen. Exhale, release. Breathing into it for three. And two. Again, mindfully transitioning out of the pose.

Inhale just halfway. Stay for your exhale, and then inhale, rise all the way up, and exhale, let it go. All right, let's ground again. Take the hands to prayer at the heart center, and take a breath or two. Transitioning into our next flow, bending the knees, inhale.

Lift it up into utkatasana. Keep the legs as is, and exhale, draw the hands to prayer at the heart center. Grounding through the right foot, pick up your left leg, and wrap it around the right once or twice for garudasana, eagle. If you're wobbly here, beautiful. Just enjoy it, play with it, feel free to fall.

If you'd like to add the arms, inhale, extend them out. And exhale, left elbow sweeps under the right. Interlace the forearms. Backs of the hands or palms touch. Breathing here for three.

And two. And transitioning into warrior III. So inhale, arms go out wide. Exhale, extend the left leg back. You're welcome to take any arm variation you like.

Holding here for three. And two. High lunge. As quietly as possible, float that left foot back, and inhale, sweep the arms up, sinking down through the sit bones for three. Two.

As you exhale, hands to the heart. Inhale, lift the belly. Exhale, twisting, side angle. Take that left elbow outside of right knee. Play with any variations for three.

And two. Unwinding with your inhale, take it back into your high lunge. Exhale, wide open into your warrior II. Pausing here for three. And two.

Exhale, side angle. Resting the forearm, or take the hand to the earth, maybe even a bind, half or full bind. Three. Shoulder blades down the back. Two.

Pressing through the feet. Inhale, lift it back up into your warrior II and exhale. Hands to the earth, step it back. Knees first or chaturanga. Inhale, cobra, up dog.

Exhale, press it back. Downward facing. Take just a couple breaths here. And at the bottom of your exhale, soft bend in the knees, hop or step to the front of the mat. Inhale, lengthen halfway.

Exhale, back into your fold. Bend, bending the knees. Inhale, scoop it up again. Utkatasana, second side. Hands to prayer at the heart, exhale.

Inhale to lengthen. Ground that left foot. Pick up the right leg, wrap around once or twice. Take a moment, wobble around. Once you're grounded, if you wanna add the arms, inhale, reach it out.

And exhale, right elbow under, interlace. Breathe three. Two. Then that picture that warrior III. As you're ready, spread your wings.

Arms go out wide, inhale. Exhale, unwind the legs, and extend the right leg back. Any placement with the arms. Three. Two.

High lunge, bend that left knee, float the right foot back, and then inhale, sweep the arms up. Sit down into it, keep building the strength. Three breaths. Tall spine, descending through the tailbone, lifting from the belly. With your exhale, hands to the heart.

Inhale to lengthen. Exhale, twist. Hook the right elbow outside of that left knee, and open up through the heart. Three. Any variation, two.

Maybe back knee down, maybe arms open, or even bind. Keep the legs strong, we'll meet in high lunge. Inhale, float it all the way up. And then exhale, open warrior II, second side. Sink into it, three.

Two. And exhale. Side angle, forearm to thigh, hand to the earth. Bind, half bind, you choose. Three.

Two. And with the inhale, float it back up, warrior II. Exhale, hands to the earth. Step it back, chaturanga dandasana. Inhale, upward facing.

And exhale, downward facing dog. Pause in here, take a big inhale. And exhale, child's pose. Let yourself just release down to the earth. Hips to the heels and relax.

And let that all settle. Breathing deep into low back and sacrum. And let's keep this, inhale, lift just a little. And as you exhale, walk the upper body over to the right. Heavy through the hips, especially on that left side.

And then again, inhale, lift a little. Exhale, walk it back to center, and then all the way over to the left, sinking down through that right hip, breathing into the right side body. Mm-hm, then inhale. Draw it back to center, and just ground in child's for one breath. And with the inhale, float it up onto the hands and the knees, and exhale.

Press all the way back into downward facing. You can stay right here if you'd like. Otherwise through the vinyasa, kind of clearing that out again. Inhale, plank. Exhale, lower.

Inhale, heart up. And exhale, back to your down dog. From here into pigeon. Inhale, right leg rise. And exhale, float it through and down.

Take as much support as you need for pigeon. Really wanna be resting on something. If not the mat, if not the earth, find a blanket or a bolster, so that the body can really relax into the pose. Inhale, tall spine. And exhale, easing down.

(sighs) Should feel really good right about now. Let your body just drop into it, melting down. And stay for a full five breaths. Right down into the right hip, glute muscles, even the lower back, inner thighs, anywhere you fear resistance, soreness, contraction. One last breath.

And then let's inhale. Walk the upper back in and up. We'll keep the weight on that right leg. Draw it over to the right hip, and sweep the left leg around for ardha matsyendrasana. So that left foot can come outside of the right knee.

If that feels like just a little bit too much in this moment, you're welcome to step the foot just in front of the shin. And then make sure both sit bones are grounded. If you were on any kind of support for pigeon, move it out of the way, and then inhale, take the right arm up to the sky. And as you exhale, twist to the left. You can hook that elbow outside of the knee, or you can wrap the arm around, slightly more gentle variation.

And twisting back, lengthening the spine as you inhale, and just deepening into it as you exhale. Five. Tall spine, relax the neck, the jaw, the shoulders, the eyes, the brow. And two. With your inhale, draw it back to center.

And as you exhale, a little counter twist to the other side. You can keep the spine straight, or you can let the back round, and let the head fall. Whatever feels better. And then inhale, let's come on back to center. And exhale, unwind the legs.

Navasana, boat pose for the transition. So, hold behind the thighs, lift that low belly, tall spine, pick it up. Keep the knees bent if your low back is tender, otherwise extend. Keep holding or reach the arms, breathing five. Four.

Three. Lift that low belly. Two. And then cross your ankles, roll forward, plant the hands. Step back and lower.

Inhale, lift the heart. And exhale, downward facing. One breath. Left leg, inhale up. And exhale, pigeon, second side.

So we're almost never perfectly symmetrical. If you need more or less padding on this side, just take your time, set it up. And then inhale, lengthen it, and with your exhale, easing all the way down. And breathe into the hips. If there's not much sensation, you can ease that left foot, left shin a little farther forward.

If it's too much, you can walk it back to the hip. And about three more breaths. Nice and easy. With your next inhale, begin to walk the upper body back and up. And again, let's keep the weight on that left leg.

Swing it over to the left hip, and then inhale, right leg comes all the way around. You can step it outside of the knee or in front of the shine. Take your time so you're rooted through both sit bones. Nice and tall. And then inhale, left arm goes up.

And exhale, hook that elbow outside of the knee or just wrap it around the leg. And gazing back, tall spine, five breaths. Three. Two. Inhale, back to center.

And exhale, again, a little counter twist. Feel free to stay tall or let your back round, let your head fall. And then inhale, back to center. Exhale, unwind the legs. And let's take it back into navasana.

Start by holding, tall spine. Lift the belly, pick it up. Stay here, be kind to your back, or extend the arms, maybe even extend the legs. Five, belly in and up. Four.

Three. Two. And just release. Cross the ankles, plant the hands, take it back into plank pose. Knees or chaturanga.

Inhale, upward facing. And exhale, downward facing. Take a nice big inhale. And at the bottom of your exhale, gentle bend in the knees. Hop or step all the way through to sit.

And let's set up for pashimottanasana. Grounding through the sit bones, tall through the spine. Just reach forward, take hold, any variation. Inhale long, exhale melt. And just five breaths, needing to ground a little deeper.

Four. Three. Two. With your inhale, rolling up. And then exhale, bend the knees, slide forward.

We're gonna take it all the way down onto the back. Then hug the knees in towards the chest. Just wrap your arms around your legs, rock yourself a little side to side. And before we move into back bending, let's strengthen the core a little bit more. So, hands slide under the hips.

As you exhale, lift the tailbone, lift the hips a little, and curl the knees towards the chest. As you inhale, extend the legs straight out. Exhale, curl it in. Lift a little through the tailbone, squeeze the belly. Inhale, reach it out.

Eight more. Exhale, squeeze it in. Inhale, reach it out. Exhale. Inhale.

Exhale, lift a little, squeeze. Last five. Inhale. And exhale. Four.

And squeeze. Three. And squeeze and lift. Two. Lift.

Last one, we'll hold. See if you can sustain it for 10. You can lift a little higher if it's too intense. Nine. Lift the belly in and up.

Eight. Seven. Six. Five. Lifting from the belly.

Four. Three. Two. Lift the legs straight up to the sky. Exhale, squeeze the belly, pick the hips straight up, and then just release.

Beautiful. Drop, rest, breathe into the belly, just stay on your back. I'm gonna roll up and turn it around. All right. So, three back bends.

Gentle, or deep, or any combination. Do what you feel for. This first one will build slowly. Press down through all four corners of the feet, sweep the tailbone, lift the hips. Resting the arms or interlacing the hands underneath the back.

Crawling the shoulders in and under. And breathe five. Stretching through the abdominal muscles, opening through the heart. Three. And two.

And then gently releasing, melting the spine all the way back to the earth. And let the body rest for a breath or two. Feel free to stay with that variation or plant the hands under the shoulders, and as you're ready, inhale, rise all the way up. And breathing five. Four.

Three. And two. One more breath. And as you're ready, exhale, release, come all the way down again, resting for a breath or two. Our third and final back bend, any variation.

If you're not content on your back, you can roll up and take camel, you can even roll onto the belly and take salabhasana, or again, we'll rise here into full urdva dhanurasana. Press through the feet and take it up. If you'd like a little bit deeper, ease down onto the crown of the head, drop down through the forearms and the elbows, clasp the hands behind the head, and then slowly start to press through the feet, send the heart away from the body for dwi pada viparita dandasana. Five. Easing into it, maybe lengthening the legs.

Four. Three. Two. To come out of it, if you've gone this far, release back to the crown of the head, walk your feet in if you started to lengthen the legs. Plant the hands, inhale, rise again, urdhva.

And then exhale gently, chin to chest, and release to the back of the head, the shoulders, and melt all the way down, supta baddha konasana. Soles of the feet together, knees drop out. Rest the arms wherever they're comfortable. And then twisting to release the low back, draw your knees together. Rock it a little side to side, and then just drop.

Knees to the right. Left arm to the left. Breathing five. Inhale, back to center. Exhale, move your hips to the right a little bit, and then drop the knees to the left, reach that right arm out, and breathe.

And then inhale, drop back to center. Exhale, hug the knees in. Happy baby. If you have the time and the desire, you're welcome to take anything else you feel for here. Maybe a headstand and/or shoulder stand.

Otherwise, from center, take a big inhale. And exhale, shavasana. Let your legs release, let your arms release, let the mind soften and release. And drop down. Gently draw your awareness back to your breath.

Bring some movement into the hands and the feet. And inhale, extend the arms up and over. Exhale, bending the knees, feet to the earth, rolling to the right, and then guide yourself all the way back to a comfortable seat. Just rest the hands, close the eyes. Tall spine.

Let your awareness settle on the flow of the breath. Let the thoughts rise and fall without attaching, without resisting. And keeping the eyes closed, take your hands to prayer at the heart center. Let's gather the energy from this practice, your efforts and your intention, and offer them up and out for the benefit of all beings everywhere. Together, big inhale.

Ohm. And gently inhaling. Just a soft bow forward with your exhale. Namaste. Thank you, thank you, thank you.