Transformative Flow

Namaste my friends, namaskaram. So welcome to today's practice as we're going to start with the feet a little bit wider than usual. So instead of coming together, really open it out, feel the base of the body rooting down powerful like a tree into the earth, right? And as you bring your right hand in front of the heart, bring your left hand and hooking your thumbs, let the fingers spread, right? This mudra is Garuda mudra and this mudra is the phoenix, right?

It's rising, it's the bird rising up out of the earth. So as you just feel that softening, the internal gaze awaken, let yourself take a moment. What it is that you're awakening, what it is that is rising within you, that you need to transform, that you need to shift, right? And as you inhale, let the hands rise up to the heavens, let the arms open out to the side and let the hands cascade down towards the earth. As they come down, feel as you hook the thumbs and drawing up, feel that rising.

And let the heavens open out like the sun awakening here, a great fire from within. Just taking this time as we come together in this moving meditation, entering into the flow of a breath, of our practice, of our sadhana. And each time as the arms rise, what it is as this offering, what it is you're awakening, what is it that you are letting go? So we feel that shift, that shift from within, transforming through our sadhana, through our practice here today. So we'll offer together the sound of om, so feel the hands rising.

Om. As you draw back, Arudhamutra, at the heart center, just softly allowing the eyes to open. So as you step to the top of the mat, coming to tadasana, big toes mount together, heels just slightly apart, and as you're still having the hands at the heart in Garudhamudra, noticing how that shift from the wide leg stance into this coming down through the center line, feeling that line of energy rising, rooting and lifting at the same time. As the arms lift up, rising to the sun, and as you exhale, open, hinge from the hips, folding over, uttanasana. As you inhale, feel the spine lengthening halfway, and as you exhale, forward fold.

Inhale, sweep out, rising, uplifting, and open out wide, hinging from the hips, forward fold, coming down, once more, just like that, inhale halfway, and exhale as you fold. Sweep out, rising up, gaze up, feel that line of energy, lifting to the sun, open out wide as you fold, uttanasana. Exhale as you lengthen halfway, and as you exhale, fold, planting the hands. Now lift your left leg, let it rise up into standing split. Step your left foot back into your lunge, lowering the left knee down, and as you straighten the right leg, flex the right foot, and bowing over into our Dahanuman.

Bring the body forward, sink the hips down towards that right heel, taking your right arm out in front, and then just circle it around, opening that sideways, opening the shoulder, hands coming to the earth, straighten the right leg, flex the right foot, and bowing over. As you come back forward, left arm out to the left, sweep it out in front, circling it around, and as the hands come down to the earth, straighten the right leg, flex the right foot, bowing over our Dahanuman. As you come back forward, sweep the arms out, lifting high, reaching to the heavens, and then letting that opening, expanding, radiate from the center. Take a moment and just feel that like the morning sun, awakening here, releasing down to the earth, curl the back toes under, lift the left knee, and as you spring up, take this giant step, standing split, left foot to the heavens, bring your left foot down by the right, inhale, lengthen halfway, and exhale, fold, sweep out, inhale, rising up, open wide, exhale, hinging from the hips, forward fold, inhale halfway, flat back, exhale, fold, planting the hands, and now send the right leg, let it rise up, standing split. Step the right foot back into your lunge, lower the right knee down, and then straighten the left leg, flex the left foot, and then bowing over.

As you come back forward, hips sink down towards the right hand, and as you come out, left arm along the horizon, lift up, and then just circle it around, hands to the earth, straighten the left leg, flex your left foot, and bowing over. Coming forward, hips sink down towards the left heel, this time right arm out to the side, lengthen through the side body, circle it around, hands to the earth, straighten the left leg, flex the left foot, and folding over. As you come forward, hips sink down, both arms sweep out, rising up, lengthen up, reach up, and then open out, expanding from within, feel that fullness of breath here, hands releasing down to the earth, lift the right knee, and then take this giant step, lift the right leg up, standing split, bring the right foot down by your left, inhale, lengthen halfway, and exhale as you fall, sweep it out, rising, coming up, exhale, opening out, hinging from the hips as you fall, inhale, halfway flat back, floating or stepping back, chaturanga, rising into up dog or cobra, and then drawing it back into down dog, breathing in. So feet coming together, double leg lift as we continue through, so coming into this namaskar, this moving through a mandala today, all the way around our mat. So feet together, left leg, inhale, let it rise.

As you exhale, lower the left foot down by the right, inhale the right leg, let it rise. And as you exhale now, step the right foot forward between your hands, let the left foot turn so it's parallel to the back edge, left arm sweep out and as you're rising up, coming in through that same action, like we began, hands move down through the inner thighs, hooking your thumbs, draw up through the center, and then as you open out, shift, bend into both knees, high malasana, and now bring right arm on the bottom, left arm on top, take eagle arms and as you draw the elbows up, open to the back, shifting, vira two, warrior two. Let the hands circle down, so the lower body solid, rooted into the earth, the upper body soft, flowing, guiding us through each breath, each moment. And will your arms down to the earth, step your left foot back to plank, chaturanga half or full, rising up dog or cobra, and drawing it back into down dog, and just breathing here, take a moment, let yourself soften, so feet together, double leg lift, left leg, elbows to the sky, so we're going to stay right with this, now letting yourself go, let yourself flow together here as one, right leg inhale, let it rise, exhale, step the right foot forward, left foot turns parallel, left arm sweep out, body rising, expanding, vira two, hands move down through the inner thighs, hook your thumbs, drawing up, and as you open out, shift, bend into both knees, right arm on the bottom, left arm on top, take eagle arms, draw the elbows up, let them uncross, open out and then shift back to the front, into vira two, hands circle around soft, hook the thumbs, feel that rising, opening out and just breathe here, landing in your powerful vira two, cartwheel your arms down to the earth, step your left foot back, taking knees down or straight legs, high to low chaturanga, rising up dog or cobra, and then drawing it back into down dog, take a moment, pause, so as we go around through the left full cycle in this mandala, letting the breath, letting this become a moving meditation into that sacred flow as an offering, so feet together, right leg inhale let it rise, exhale the right by the left, inhale the left leg let it rise, as you exhale step the left foot forward between your hands, right foot turns parallel, right arm sweep it out, rising up and that landing hand just soft coming down, hooking, draw it up, feel as you open that offering, garuda, that intention of awakening, shift, bend into both knees, left arm on the bottom, right arm on top, sit a little deeper, draw the elbows up, let it uncross, opening vira two to the back, as you land hands circle down, hook, rising, letting it expand, radiate out, and then as you cartwheel down to the earth, stepping back into plank, chaturanga half or full, rising up dog or cobra, and then drawing it back into down dog, so one more cycle all the way back to the front, we complete this round, feet together, right leg inhale to the sky, exhale right by the left, inhale the left leg let it rise, exhale step the left foot forward between your hands, right foot turns, right arm extends, reaching and then rising, landing, root in vira two hands, move down, hook the thumbs, garuda mudra, awakening here through your practice, shift, bending to both knees, left arm on the bottom, right arm on top, lift up, uncross, opening out into vira two, hook the thumbs, feel that great fire awakening, rising to the sun, and then opening, expanding, cartwheel down to the earth, stepping back, flowing through your vinyasa or skip it, rising up dog or cobra, and drawing it back into down dog, take a moment, breathing here, inhale, exhale and just surrender in your down dog, pause, breathing in, let yourself let go, allowing the body just to be, so gazing forward, walk your feet to the outside of your hands, inhale feel the spine lengthening here and as you fold surrender, turn the heels slightly in, bend the knees, sitting towards your heels, bring your hands into the heart and allowing to lengthen up and as your hands come down behind you, sitting to the earth, take a moment and resetting, so as we take hold back to the thighs, feel that length of the heart and then taking the shins up, shins parallel to the earth, heart lifted and navasana, so as you take your arms out extending through, taking the legs oh sending them forward, hover, hover as you softly lower, feel that ardha navasana, and now take the hands behind the head, support the neck, take your legs straight up, keep the feet active, sacrum grounded here, letting yourself just pause, so the navel drawing in, and then open the legs to a wide V, and so here press out through the balls of the feet, if you have neck issues keep the hands supporting the head, if not reach the hands down through the center and come up and then soften back, reach out come up and then soften, and again if there's neck issues hands can support, lift from the center, heart rising, no neck issues, keep extending, you can even take viramudra, vira being that warrior, being that fire awakening, so keep the legs active, so a few more rising and soften, rising and soften and lifting up, now take the hands to the head, support the neck, take your legs straight up, feet are active, arms reach forward, legs coming down as one, hover, hover, press out, draw the navel down, you got it, and now rise, ah navasana, lifting up, breathing here, and again if you need to hold the backs of the thighs, lifting up, stay, feel that rising energy, so what are you awakening, how is that fire within you coming forth, and then slowly coming down, hover, take the hands behind your head, lift the legs straight up, and then once again open the feet out nice and wide, second round, so this time as you press out, keep your left hand supporting your head, take your right hand over to the left, reach out, and come back center, take your left hand over to the right, reach and center, so you're not just coiling in, you're coiling up, and then extending across, and then center, so you coil up, and then extend, reach out, yes you can do it, so a few more, we got this, lift up, extend across, and then back center, and then lift up, extend across, one more time, I know we got it, I know, I'm doing it with you, so it is a challenge, reach and center, and then reach, go for it, and center, and then legs rise up, arms reach forward, and as the legs come down as one, hover, rising, navasana, yeah, hey, ah, now give yourselves a little break, coming down, hover, hover, hover, hover here, and then surrender, and you can even hook your thumbs again and feel, very important to feel that mudra of garuda mudra here at the third chakra, right, that fire that is rising, awakening, lifting to the sun, to the heavens, so deep inhale, and exhaling, so as you hug the knees back in, gently begin to rock forward and back, and as you gain a little momentum, rock up to standing, so plant the feet, rising, and bringing the hands to the heart, and just pause, the hands release, feel from the soles of the feet, as you hook the thumbs, draw up garuda mudra, rise, and then let it open as you fold, uttanasana, inhale, let the spine lengthen halfway, and exhale as you fall, heel, toe, the feet out, distance of the mat, sit towards your heels, bringing your elbows into the knees, hands into the heart, and taking your right arm down, shoulder stays on the inside, extend your right arm out to the side, and then let the left arm reach up, and you can follow that, look up to the sun, if you need to be a little bit more grounded, you can even gaze down, and then come back center, take the left arm down, shoulder on the inside, let the right arm rise, gazing up, opening, and then coming back center, hands coming to the heart center, pressing and allowing to feel the gaze lift up, rise to the sun, and then as you bow to the heart, allow the hands to release, lifting the hips, heel, toe, the feet back together, inhale, feel the spine lengthening halfway, and as you exhale fold, just two more like that, feel the backs of the legs, nice and long, inhale, halfway, flat back, exhale and fold, now this time your choice of floating or step back, inhale lengthen, plant the hands floating through, and we'll all meet in to downward facing dog, as you come into down dog, pause a moment, so continuing double leg lift, feet together, inhale, send the left leg out and back, let it rise, exhale, lower the left foot down by the right, inhale right leg, let it rise, exhale, step the right foot forward between your hands, back heel now with a slight angle, zero one foot pattern, let it rise coming up into zero one, and then as the arms open out wide, hands coming down, inner lace behind you, send the right hip back, draw the heart forward, and as you exhale, bowing to the inside, lead with the heart, crown of the head, last sing as you bow to the earth, from the soles of the feet, press down, feel the body rise coming up, lift into zero one, and as you exhale open it up, warrior two, nice, and now straighten the right leg, so we'll get out of the hip for a moment, deep in the hip, pivot the right toes to the side, turn the heels in, and as you bend into both knees let your hands come resting onto the thighs, shoulders will come up by your ears, right, one time in the yoga practice where we let that really happen, so press the right inner thigh away and bring your right shoulder down to the center line, high melasana twist, and as you come back up center, press the left knee away, bringing your left shoulder down, lengthen here, and as you come back center, turn the heels out, hinging from the hips, and fold, right, so we'll add just a little shoulder variation, interlace your fingers behind your back, take the arms up and over, allow yourself just to surrender, the hands release back down, turn the heels slightly and lengthen the spine, bend the knees, find that melasana shape here, and then hook your thumbs, I draw up through the center, and then opening it up, warrior two, to the back of the mat, and feel that activation, radiate out, now let your right hand come down behind your back, reach for that inner left thigh, so you feel that opening for the right shoulder, turn the left palm up, inhale, reverse, and then as the body comes forward, straighten the left leg, reaching it out, coming into trikonasana, now inhale, bend the left knee, lift up and back, pars vivira two, exhale, coming in trikonasana, one more cycle, inhaling, and exhale, let the right arm rising up and just letting the right shoulder breathe, now press down, feel the body, inhale, coming up, exhale, warrior two, arms extended, inhale, reverse, and then cartwheel your arms down to the inside of the left foot, now as you walk back towards your right foot, straighten the left leg and let yourself pause here, you can stay a little higher, you can get lower and like we did in that malasana, right arm down, shoulder on the inside, and then take the left arm rising up, so you feel that slight twist if you like, hands can reach around to bind or just keeping that opening, and coming back center, gazing forward, move to the front of the mat, step back into plank, your vinyasa, and we'll all meet back into downward facing dog, so breathing here, so double leg lift, inhale, the left leg, let it rise out and back, exhale, left foot by the right, right leg, inhale, let it rise, exhales, you coil in, right foot steps forward, and now bring your left foot in about a foot, straighten the right leg, press that right hip back, and now hands come to the hips, feel the body come up halfway, lengthen the spine, now send your right hand, reaching to the back, left arm extend out, arms open like wings, so the side lats, feeling that activation, right arm reaching forward, left arm back, and now change, left arm forward, right arm reaching back, now reach out through the left hand, lengthen, take your left hand to your shin, to your foot or across as the right arm rising now into revolved triangle, breathing here, as the hands release down, frame that right foot, lift your left leg, rise up, standing split, step your left foot way back into your lunge, left foot turns parallel, sweep the left arm out and let the body rise up into warrior two, and then straighten the right leg, pivot the right toes to the side, switching it up, now as you bend into both knees, keep the arm active here, take your right forearm down to the thigh and then lengthen the left side waist, reach up, reach over, and then take it out along the horizon, left forearm to the thigh, right arm comes up, lengthen, bring it along the horizon, both arms out, press straighten the legs, press the heels away, hinging from the hips and fall, and adding just a little extra now, so a little bit more of a twist happening, so taking your right hand, thread it under over to the left ankle, your left arm walks over towards the right foot and maybe you shift and feel that twist, and changing the arms, left arm walks under, right hand over, shifting, and then twist, hands releasing, heels turn in, lengthen the spine, bend the knees, hook your thumbs, rising, coming up, and open warrior two back to the front, and inhale now, reverse, pause warrior two, as you exhale, left forearm to the thigh, right arm by your ear, so we're going to, rising, coming up into bird of paradise, so as you take that right arm along the horizon, reaching it back behind you, maybe you pause here in this half bind, maybe the left arm comes underneath, taking hold, and then those who like, stay here or step the right foot forward, you can ground, pause, and maybe today this is your edge, some of you are going to softly draw the left foot up, keeping that rooted energy, and then let the heart open, and if you like, straighten the left leg out, softly bending the knees, stepping back, releasing, and we'll open out into malasana, breathing here, hands come to the earth, lifting up, feel the spine lengthen, and exhale full, plant your hands, walk your feet back, coming into down dog, so breathing in your down dog, feet coming together, double legless as we complete this mandala all the way around, right leg inhales to the sky, exhale right by the left, inhale the left leg, let it rise, exhale, set the left foot forward between your hands, right heel, slight angle, so padawana as we lift the body, rise up, virovana, and as you open out, hands interlace, drawing the heart up, and then leading with the heart, as you bow, coming down, humble warrior, crown of the head to the earth, press down through the soles of the feet, feel yourself rising, and as you open it up, viratu, warrior two, and then coming out of that left hip, straighten the leg, pivot your left toes to the side, as you turn the heels in, we'll do that twist once again, hands come down onto the thighs, shoulders compress up by your ears, and then press the left inner thigh away, bringing the left shoulder down to the inside as you gaze to the right, and then inhale, back up center, exhale, press the right knee away, inhale, back up center, hands turning out the feet, hands to the hips, and folding over, wide leg forward fold, so we're going to take once again, as you fold, interlace the fingers behind your back, take the arms up and over, and just allowing your head just to hang, so releasing your hands down to the earth, lengthen the spine, turn the heels slightly in, find that melasana shape as you bend the knees, hands move through the inner thighs, hook your thumbs, draw it up and open, warrior two to the back, so the left arm comes around, reaching for your inner right thigh, right arm turns up, and inhale, lengthening, reverse, exhale, coming forward, half bound, trikonasana, so with the breath, bend the right knee, lift the right arm up and back, inhale, reverse, exhale, trikonasana, one more cycle, inhale, and exhaling, and now let the left shoulder be free, take the left arm up to the sky, extending up, as you press down into the earth, feel the body rising up, exhale, warrior two, so feel that extension now, inhale, reverse, parsa, there are two, cartwheel down to the inside of the right foot, walk your hands back towards the left, and lift the ball of the right foot, now stay here, maybe it's a little high, maybe one hip feels a little tighter or the hamstrings, or hands come into the heart, now adding that little twist in your melasana, take your left arm down, shoulder stays on the inside, and the right arm rise, and if you like the bind or just extend out, and then come back forward, move into the front of the mat, step your right foot into plank, and now chaturanga half or full, dog or cobra, and drawing it back into down dog, so just completing the left full cycle all the way around, so feet together, right leg inhale, let it rise, exhale the right foot by your left, left leg inhale, let it rise, exhale as you step it through, now bring your right foot in half the distance, straighten the left leg, hands to the hips, and as you come up halfway, press the left hip back, take the right arm out in front of you, left arm reaching back, now use the sideways, open the arms out and extend the left arm forward, right arm back, open the arms out to the side, right arm forward, left arm back, reach out, and then take your right hand to the left shin, foot or across, the left arm rising into this twist, revolve triangle, release your left hand down, framing the left foot, lean forward and lift the right leg, standing split, so stepping the right foot back, right foot turns parallel to the back, long stance, right arm rising, coming up, warrior two, and now straighten the left leg, pivot the left toes to the side, heels turn in, bending into both knees, now left forearm comes on to the thigh, right arm rising up, lengthen the right side waist, right arm along the horizon and shift, right form to the thigh, left arm comes up, lengthen, shift, hands come out, press the heels away, hands to the hips, hinging from the hips and fold, and again we'll just add a little twist, right, so as you're here, fold a little deeper, right hand threads underneath to the left ankle, left arm walks over the head and maybe it's just out to the side or maybe all the way to the foot and you twist, and then we'll change, right arm comes over the head, left arm underneath and you keep walking the right hand towards your left toes and twist, and then release, lengthen the spine, hands under the shoulders, heels turned slightly in, as you find that melasana shape, hook your thumbs, draw up, and as you open warrior two to the front, turn the right palm up, inhale, reverse, pause of the two, exhale, right form to the thigh, left arm by the ear, lift it up and back, so in this rhythmic vinyasa just flowing through the breath, each breath generating that movement, each breath drawing you deeper within last cycle, inhale, reverse, and exhale, so from your extended side angle, left arm along the horizon, let it come around behind your back, first start reaching for the inner right thigh, maybe take the right arm, thread it underneath and you'll feel that bind, feel like you can straighten the leg or just step in the back foot forward, finding where you're feeling the most, maybe today this is it for you, for those who like, ground the left foot, feel the right leg rising, and then here pause, keeping the heart lifted, and then as you're ready, extending out, and then softly lowering down, feet open, and we come back into malasana, so just take a moment, allow the eyes to close, and let the breath soften, and as the hands release down, touch the earth, and as you lift the hips, feel, inhale, lengthening, and then folding over, plant the hands, and just take your time, take a few steps as you walk your feet back, coming into down dog, so double leg lifts, inhale, left leg, let it rise, coming down to the earth, exhale, left foot by the right, inhale the right leg, let it rise, draw the right knee towards the right wrist, turning the right shin onto the earth, and as you walk the hands in, feel the heart rising, leaning with the heart, coming down, hands can make a little pillow, hands can make two fists, rest your third eye down, and allow yourself just to pause here, and just letting yourself go, just take a few breaths, inhaling, and exhaling, feel yourself surrender a little deeper, with a big inhale through the nose, open the mouth, let it out, and then walking your hands in, and the body rising, and now sit to the right hip, and as you turn towards the left edge of your mat, bring your right foot into your inner left thigh, with the arms open out like wings, with your left arm reaching out and down to the inside, and then if you like, take hold of the inner arch of the left foot, and then let the right arm rise up and over, now here you can take your left hand then to the right thigh, and as you press that left hand into the right thigh, roll the heart up and lengthen, and then releasing, let the right arm come straight up, right hand to the front of the mat, left arm along the horizon, as you lift the left hip, circle it all the way around, just opening wide, left hand comes around to the earth, pull the right knee in, and then we're complete sending it out and back, feel that double leg lift, right leg to the sky, lower the right down by the left left leg, inhale rise, and then lower, draw the left knee towards the left wrist, turning the shin onto the earth, as you walk the hands in, feel the heart rising, and then walking out, lowering down, and just pause a moment, let yourself let go here into pigeon, breath grow softer, surrendering down, take a big inhale through the nose, open the mouth, as you're walking, hands back in, lifting the heart up, sit to the left hip, turn towards the right edge of your mountain, bringing your left foot to your inner right thigh, and then open the arms out, with the right hand reaching down and out to the inside, and so pausing, staying there, or take hold, and then sending your left arm up and over, stay there, or walk your right hand to your left thigh, and as you press the shoulder in, press the right hand into the left thigh, open the side waist, gazing up to the heavens, left arm will lift up, completing, counter the right side, and then lift the right hip right arm along the horizon, rolling the heart up, circle the right arm all the way around, and as you come back to the front, pull the left knee in, send it out and back, just into down dog, and letting the knees come on to the earth, take a moment as you come down into child's pose, Balasana, wisdom asi, big breath here, exhale, and gently walking the hands in, rolling the body up, and sitting off to your side, bringing the legs around, and then just rolling down onto your back, so as you roll down onto your back, take a moment, and just let go here, and now as you bend your left knee, drawing it into your body, take your hands behind your left thigh, straighten the left leg up, so press through the ball of the foot, and then walk your hands up the back of the left leg, bringing your forehead to the shin, and then lower the head down, bend your left knee, and then roll to your right side, and as you do, bring your left arm to the inside, and as you roll to the right side, let your right hand just support your head, so if you look, it's kind of like we are in lizard, but extending here, just laying on our side, and now if you like, take your right hand to the left foot, left hand comes down to the center of your ribs, as you lean into that left hand, extend your left leg out, and then your right arm creates a big hammock for the big melon, your head, and just resting in here, and like, ah, side compass here, and then soften the knee, cradle it in like pigeon, rolling back onto your back, and extend the left leg out, and just feel that left hip, and then draw the right knee in, take the hands behind your right thigh, straighten the right leg, and then walk your hands up the back, bringing your forehead to the shin, and drawing it back, lowering your head down to the earth, soften the right knee, and begin to bring your right arm to the inside, holding the back of the ankle, and then rolling onto the left, right, so a little twisting happen action there, and then you just pause here, and as you now take, with your left hand, hold of the right foot, bring your right hand down to the ribs, and then press through, you can let the head just rest into the arm, and you'll feel that pigeon shape, soften the right knee, unthread the shoulder, coming out onto your back, and extend the right leg out, and just breathing here, and just take a moment, so we're going to set up, coming into bridge, so as you bend your knees, plant the feet, and then first cycle, we're going to inhale, lift the hips, lift the arms, reaching over the head, and as you exhale, lift the arms, lower down, vertebral by vertebral, and again inhale, feel the body rising, so length of the side waist lifting, and then arms floating down, this time, keep your arms by your side, feel that same wave, lifting the hips up, roll onto your shoulders, interlace the fingers under your back, press in, and feel yourself rising, and now tilt the chin slightly, so not collapsing into the throat, let the heart shine to the sun, and then bringing your hands to your hips, supporting the spine, support the back, take your right leg, extend up, and now from here, lift the left leg to meet the right hands, shift and adjust into shoulder stance, you can close the eyes, keeping your gaze on the toes, take a few more breaths right here, and then the hands adjust, shift, the right foot comes back down to the earth, keep the left leg lifted, and then lower the left foot down by the right, and then readjust, interlace the fingers, press the heart up, and notice that little shift, you can feel a little bit more open through the spine, through the heart, and then let the hands release, roll the body down, let yourself pause, just feel the breath flowing soft, gentle within, and as you extend the legs out onto the earth, just letting your body now, just surrender down, letting go, allowing the earth just to cradle the body, each breath, softening, surrendering, not clinging, not holding on, not trying to get somewhere or do something, but just allowing to sit, to surrender down, allow yourself to let go, feel the gentle wave of the breath washing over you, and each exhale takes you deeper, deeper within, deeper into that divine current of life, a great prana shakti resting in these moments here just for you. So, thank you.

Thank you. Thank you. Thank you. Thank you. Thank you.

Thank you. So, my friends, take a deep inhale and exhale completely, start to bring movement, gentle awareness back through the body, letting the head roll side to side, feel yourself softly awaken, and as you gently roll off to your right side, drawing the knees in, take a moment, so you just pause here, letting go, and now with ease, pressing yourself up, feel the body rising, coming up to seated, and as we come back as we begin, bringing the right hand in front of the heart and the left on top, ceiling here, Garuda Mudra, here at the heart center, this mudra of great awakening through our practice, through our sadhana, through our devotion time and time again as we return to the mat, as we flow through life, what it is we are awakening to, what is rising from within you that must come forth, must come out, as you feel that shift, that change that has begun, that igniting of the fire through this mudra, through our practice, as you inhale, let the hands rising up, and then feel that offering, that intention as you open the arms out to the side, that great fire within opened out in all directions, expanding forth, circling it around, cooking again, feel that rising, and that radiance of fire opening out, expanding in all that you do in all ways, in all walks of life. This time we'll offer the sound of Aum as we open into prana mudra, so feel that rising Garuda, lifting to the heavens. Aum This pause with the arms open, elbows are soft, if you're holding a great ball of fire, that radiance of the inner light, that inner Surya here offered awakening, this time just for you, and as you draw back to the heart center on jale mudra now, hands into prayer, you saunar this practice, saunar your time, honoring that God got us within, Satguru. Namaste.