Centered Flow

Welcome. So we're going to move through a centered flow really tuning into the midline and we'll build some strength stability and balance as we move through this practice together. So we'll start here sitting back on the heels. If you'd like to take a block between your ankles that might feel better for you or you might even just find a comfortable cross-leg seated position. And then let's just take a moment to ground and tune into the breath. So you might close the eyes and then allow yourself a big full breath in through the nose and then open the mouth and let out a sigh. We'll do that two more times. Inhaling through the nose. Exhaling out the mouth. One more inhale and exhale. And then gently press the lips together and allow the breath to begin to move in and out through your nose for Ujjayi breath. So there's still that audible sound in the breath that ocean like quality but the breath is moving in and out through the nose. Let that breath be even so that the inhale matches the length of the exhale. Good and then gently blink your eyes open. We're going to reach the arms in front of us. Bring the palms to face up and then bring the right arm under the left to wrap up for eagle arms and welcome to bring the backs of the hands together if you'd like or maybe palms together. And then inhale the elbows up and away from you and then as you exhale draw the elbows in rounding through the spine let the head and the neck and the shoulders relax. Do that again. So as you inhale lift up and lengthen. Maybe lift the gaze. Draw the elbows away. Exhale elbows in towards you round through the upper back. So there's this cat-cow energy happening with eagle arms. Inhaling as you lift up and exhaling as you draw the elbows in rounding through the spine. Take a little linger here as you round in. Beautiful and then go ahead and release your arms and come back up to a neutral spine and we'll take it to the other side. So arms reach forward palms facing up. This time left arm under the right and again backs of hands together maybe palms together. Start to draw the elbows up and away from you. Allow a big full breath in here to lengthen. As you exhale draw the elbows in round through the spine and just hover. Two more like that. Inhale as you come up draw the elbows away lift the gaze and exhale draw the elbows in rounding through the spine. One more inhale gather energy come on up lift the gaze. Exhale elbows in rounding and again taking a moment to pause here. Breathe round linger. Good and then release the arms and we'll make our way into downward facing dog. So take your time to step it back into your down dog. You pedal it out. Feel into the backs of your legs. So bending through the knees maybe swaying your hips from side to side. Let the spine be nice and long and pressing through all ten fingers letting the inner hand press down as well as the outer hand and then noticing the midline. Midline of the body the long spine. Letting your sitting bones reach up toward the ceiling. Good and then inhale to rise up onto your toes. Big bend in the knees look forward. Step to the front of the mat nice and slow just taking a couple steps as you come forward to the front of your mat and making your way into a forward fold. So soften the knees as you fold down over the legs and maybe hold opposite elbows as you hover over the legs and let the spine be long. Let the head relax shoulders relax maybe sway a little bit side to side or shake your head yes and no. And then opposite elbow on top just to balance it out a couple more breaths maybe shifting the weight back and forth a few times. Just really feeling into the backs of your legs. Beautiful and then letting your hands come down toward the earth. Soften your knees and slowly roll up one vertebra at a time. Let the head be heavy let the head be the last thing to arrive and then shoulders up to ears and roll the shoulders down your back. And then just take a moment here in Tadasana to find the soles of the feet on the earth spread the toes wide maybe shift the weight around a little bit just finding your center and then bring your hands to a place where you feel like it is your center. So centering maybe it's hands to heart maybe it's hands to belly or one hand to heart one hand to belly. It's wherever you might check in to find your center and then if it feels comfortable close your eyes and with the breath tune in to that center.

Just a couple full deep breaths right here. We'll move from this place. So as you're ready hands back to heart center if they're not already there and then inhale to sweep your arms all the way up root down through the feet as you do that and lengthen up through the spine through the crown of your head maybe lifting up through the gaze and then soften the knees a little bit dive forward into your Uttanasana forward fold. Good and then lift halfway up let's walk the hands up onto the shins for this first one and offer the heart forward lengthen through the spine look forward and then as you exhale soften the knees and fold back in forward fold Uttanasana. Root down through the feet to rise come all the way back up to stand circle the arms out and up and then exhale hands to heart let's do two more like that half sun salutations inhale sweep the arms out and up lengthen exhale soften and fold inhale halfway up offer the heart forward exhale fold root down to rise inhale arms sweep out and up exhale gather hands to your center one more inhale arms sweep out and up lengthen up exhale forward fold soften in inhale halfway up exhale soften in and fold root down to rise come all the way up to stand and then draw your hands to your heart center beautiful adding on to that inhale arms sweep up exhale dive forward soften the knees fold in inhale halfway up this time plant your palm step back plank pose top of a push-up and we'll pause there so hug the midline draw the shoulders right over the wrists draw the rib cage in let your hips be aligned with your shoulder blades and then reach through the crown of the head and at the same time reach back through your heels and you might even play with shifting the weight back and forth a few times really just to establish your center nice and then just lift your hips up and back downward facing dog take a big full breath in long breath out and then on your next breath in we'll come forward to plank inhale to plank pose exhale back to downward facing dog few more like that inhale plank pose lengthen through the spine reach through the crown of your head exhale back downward facing dog one more inhale glide forward to plank shoulders right over the wrists lengthening forward exhale hips up and back down dog come forward to plank one more time on your breath in and then lower your knees down bend your elbows come all the way to your belly and then untuck your toes and then engage through the legs so press into the tops of the feet let your hands come back a little bit so your wrists are right under the elbows and then hug the elbows in as you inhale start to lengthen up into cobra pose bhujangasana so tuck the chin feel some length in the back of the neck and you might even float your hands up off the earth and notice where that lift comes from without the hands good and then keeping the legs engaged lower the hands lower the head two more like that inhale cobra pose peel the chest up maybe pressing up a little bit higher this time and then exhale let everything go good one more inhale lifting up cobra exhale come on back down beautiful and then pressing up through hands and knees your tabletop tuck your toes lift the hips up and back downward facing dog allow a few breaths here maybe start to find some stillness in the legs letting the heels get heavy maybe the heels start to disappear behind your toes good and then on your next breath in rise up onto your toes deep bend in the knees gaze forward step to the front of the mat come halfway up inhale fold in exhale root down through the feet rise all the way up to stand circle the arms out and up and then gather hands together in front of your heart surya namaskar a sun salutations inhale arms sweep up lengthen exhale soften and fold over your legs inhale halfway up lengthen here step or you can lightly float back through chaturanga if you're floating back just make sure to bend your elbows when you land inhale cobra maybe up dog if you feel ready for that and then downward facing dog roll over the toes let your hips reach up and back and hang here for a couple full deep breaths inhale exhale one more inhale and exhale rise up onto the toes bend your knees deeply look forward step or lightly float to your hands inhale halfway exhale bow forward and fold inhale root down to rise arms sweep out and up and then gather hands together in front of your heart take two more rounds with the breath linking breath to movement inhale arms lift gaze lifts exhale dive forward fold inhale halfway up exhale vinyasa step or lightly flip back chaturanga inhale cobra or up dog exhale downward facing dog breathe letting these spaces in between these pauses and down dog to be a reminder to come back to your center to come back to your breath inhaling and exhaling good on your next breath in rise up onto your toes bend your knees look forward step or lightly float to your hands inhale halfway exhale fold root down to rise inhale arms sweep up exhale hands to heart one more round inhale arms lift exhale fold inhale halfway exhale your vinyasa feel free to skip any of these chaturangas otherwise moving through inhale lift the heart cobra or up dog exhale down dog breathe take three full deep breaths inhaling exhaling inhale exhale inhale and exhale inhale rise up onto the toes bend knees look forward step or lightly float to your hands inhale halfway exhale fold root down through the feet rise all the way up arms sweep out and up and then gather hands to heart and just take a moment to come back to your center and breathe feel your heartbeat checking in on your next breath in let's come to utkatasana chair pose inhale bend the knees deeply sweep your arms up sink the weight back into your heels and just take a moment to land here so lengthen through the spine let the tailbone melt down take a look down make sure you can see all ten toes maybe sink it down a little bit deeper allow a big full breath in exhale forward fold hands to the mat bow forward let's come right back to chair so sink the weight into the heels arms sweep up and then cactus your arms to feel an opening through the chest allow a big full breath in here as you exhale press the forearms together and lift the elbows up away from you do that two more times so inhale arms open up into crescent pose exhale draw the forearms together and lift the elbows away from you one more inhale cactus exhale forearms together good and then fold back over your legs utkatasana inhale halfway up you are vinyasa or feel free to skip it and step right back to your downward-facing dog we'll meet there in a couple breaths as you arrive in downward-facing dog take a moment to land come back to your breath and then inhale the right leg up to the sky three leg dog exhale draw your knee into your nose round through the upper back and press the floor away inhale sweep the leg up and back really flexing through that right foot letting the inner thigh roll down and then we'll step all the way through between your hands right footsteps forward come on to your fingertips stay on the ball of your back foot and you might step that left foot to the left just a little bit to really find your base here and then crescent pose arms sweep up take a moment to land let the back knee soften let the tail bone melt down and then let that front knee land right over your ankle beautiful and then cactus your arms so elbows bend just like we did in chair pose and as you start to bring the forearms together let's take Eagle arms left arm underneath so backs of hands together maybe palms together start to draw the elbows up away from you allow a big full breath in here maybe lift the gaze and then draw the elbows in just like we did when we started feel that cat pose happening in the upper back hover and is a balancing pose embrace the wobble always lower that back knee down if you need to and then lunge twist from here so we'll unravel the arms left hand right under the left shoulder sweep the right arm up and twist go ahead and take a couple breaths stay active in the left leg maybe roll out that right wrist a few times in one direction and then the other go ahead and take the top arm over your ear big breath in lower the right hand down step back plank pose vinyasa or feel free to come right back to downward facing dog meet there take a couple breaths just to land let that side go and then inhale the left leg up and back exhale left knee into the nose round through the upper back and hover top of a push-up inhale sweep the leg up and back flex your foot feel the inner leg line hug the midline and then look forward step your left foot through between your hands come on to your fingertips just to set up your base here maybe step the right foot to the right a little bit widen your stance and then we'll come up into crescent pose so sweeping the arms forward and up take a moment to land so we'll bend through that front knee soften through the back knee tailbone melts down then hug the rib cage in hug everything into the midline so that you're protecting your lower back and then from here cactus your arms so bend the elbows wide feel that lift in the chest lift in the gaze yeah and then start to bring those forearms together this time right arm under the left wrap it up eagle arms either backs of hands together or palms together draw the elbows away from you take a big breath in lift up and lengthen and then hug your elbows in as you fold into humble crescent pose and you can kind of rest that left shoulder on the left thigh find one point to focus your gaze and breathe and again this is a balancing pose you're always welcome to lower that back knee down and then as you unravel lunge twist right hand right under the right shoulder sweep the left arm up it may be roll out that left wrist a few times inviting and ease where you need it good and then top arm over your ear lower it down to frame your front foot plank pose vinyasa or come right back to down dog inhale as you lift the heart cobra or up dog and exhale downward facing dog couple breaths maybe side out or take a lion's breath so we'll stay with that same beginning and just start adding on a little bit so starting to link the breath to the movement inhale the right leg up and back exhale knee to nose round through the upper back inhale sweep the leg up and back exhale step it through between your hands setting up for crescent pose inhale arms sweep up exhale bend the elbows and cactus your arms eagle pose or eagle arms rather left arm under the right wrap it up inhale draw the elbows away and lift up exhale hug everything into the midline as you fold in let your left hand release down under your left shoulder sweep the right arm up and twist good and then from here let's come to warrior 2 so bring your right hand down for a moment spin your back heel down setting up your legs and then circle the arms open to arrive in Virabhadrasana 2 good and let's bring the palms to face up today and allow that to let the shoulders just release down a little bit more beautiful take a couple more big breaths here maybe sink it down a little deeper into that front leg and then tilt it back reverse warrior circle hands down to the earth your vinyasa or step right back to downward facing dog and again just take a couple breaths let go of that side and we'll come to the left side as you're ready inhale left leg lifts exhale knee to nose round press the floor away hug it in inhale sweep the leg up and back exhale step through crescent pose inhale arms sweep up exhale soften the elbows cactus the arms and then eagle arms right arm under the left wrap it up inhale draw the elbows away lift the gaze exhale hug everything in as you hover over that front leg find your twist unravel the arms right hand down left arm lifts beautiful and then go ahead and bring the left hand down spin the back heel down for warrior 2 stance circle the right arm forward and up and come to your Virabhadrasana 2 and let's bring the palms to face up let the shoulders roll down and then breathe yeah you might sink down a little bit deeper beautiful find your breath tilt it back reverse warrior big breath in and exhale circle down vinyasa if you want it or right to downward facing dog if you're moving through chaturanga inhale up dog or cobra exhale roll over the toes lift the hips up and back downward-facing dog couple breaths maybe side out stick out the tongue lines breath beautiful and then one more round with this adding on just a bit inhale right leg lifts exhale need to know is press it away inhale sweep the leg up and back same beginning exhale step through inhale crescent pose exhale cactus the arms left arm underneath the right eagle arms inhale elbows lift exhale hug everything in good find your twist left hand down right arm lifts and then take it right into your warrior to spin the back heel down circle the arms open arrive and let the palms face up from here straighten the front leg inhale the arms up and lift your gaze and then deepen your warrior to and we'll take that a couple more times inhale front leg straightens arms lift gaze lifts exhale Vera to one more inhale arms lift gaze lifts exhale warrior to beautiful flip it back reverse warrior circle your hands down and through take your vinyasa or you can step it right back to your down dog we'll meet there take a couple breaths maybe side out beautiful and then last side as you're ready inhale left leg lifts exhale need to nose inhale sweep the leg up and back exhale step it through stay on the ball of the back foot and arm sweep up crescent pose inhale bend the elbows lift up through the chest and then eagle arms right arm under the left inhale draw elbows away and lift exhale elbows and folding in find your twist unravel the arms right arm down left arm up and then right into warrior to spin the back heel down circle the arms open palms face up and then moving with the breath inhale straighten the front leg lift the gaze press palms together exhale warrior to and again inhale arms lift gaze lifts exhale Vera to and one more inhale lift up lengthen and exhale deepen the posture breathe tilt back reverse warrior exhale circle hands down your vinyasa or step it back to downward facing dog cobra or up dog if you're moving through on the inhale and downward facing dog exhale nice work take a couple full deep breaths here beautiful and let's lower the knees let the hips sink back to the heels and take a nice child's pose squeeze the knees together and then again just hug the midline and breathe as you're ready come up to all fours we'll find our way in a tabletop position and then bring your forearms down to the earth let your shoulders land over your elbows you can press through the hands or feel free to interlace fingers if you'd like and then stretch your legs back for forearm plank and we're just gonna hold here for five full deep breaths so reaching through the crown of the head reach back through your heels engage through the core and breathe embrace any shaking that might be happening let the hips lower a little bit so you're engaging through the mid line hugging everything in last breath in nice and then lower your hips down and take a Sphinx pose just a couple breaths here reaching the heart forward drawing the mat back engaging through the legs good and then replace your elbows with your hands so they come next to the side ribs and press it back to downward facing dog good from down dog right leg lifts exhale step through come up to warrior to circle the arms open and arrive and then hands to hips straighten through your front leg and just start to parallel through the feet and then keeping hands on hips draw the elbows back lift up through the heart through the gaze and then keeping the legs engaged with length in the spine fold in prasarita let your hands find the earth or your ankles let the crown of the head melt down and then keep engaging through the quadriceps take a couple full deep breaths here seal the outer edges of the feet to the earth letting go releasing where you need to no gripping good and then walking hands forward let the fingertips come under your shoulders lengthen through the spine come halfway up and then come back to your runners lunge facing the front of the mat and we'll step back to downward facing dog you want to move through a vinyasa feel free to do that otherwise from your down dog sweep the left leg up step your foot through between your hands and again just come up to warrior to circle the arms open and arrive this time straighten the front leg parallel the feet bring your hands to your hips and then maybe hands come behind the low back interlacing through the fingers and then drawing the shoulders back lifting the gaze big breath in engage through the legs as you fold in prasarita let the crown of the head melt down toward the earth and again just keep engaging as you let the spine be long crown of the head heavy breathe two more breaths and you can release the hands if you have the interlace walk halfway up lengthen through the spine come back to your runners lunge good and then step back to your downward facing dog nice work and couple breaths here and as you're ready rise up onto the toes big bend in your knees look forward step or lightly float to your hands front of the mat come halfway up inhale fold in exhale root down to rise come all the way up to stand gather hands to heart take a moment to just pause and find your center breathe into your center and we'll set up for a balancing pose so moving into Eagle pose as you're ready we'll start and chair so sink the weight into the heels and sweep the arms up and then let your left foot get nice and heavy we'll cross the right leg on top of the left and you can float that foot up off the earth or maybe hook it behind the left calf and then cactus your arms elbows bend start to bring the forearms together right arm underneath the left wrap it up for Eagle pose draw the elbows up away from you lengthen through the spine and then sink the weight back a little bit so you're sitting back good hug everything in here inner thighs hugging in find your breath find your drishti your gazing point and then to come out of here we'll come right into dancer pose release the arms catch hold of your right foot reach your left arm up and then any amount they start to kick the foot into the hand and you can keep the chest lifted find one point to focus your gaze and just breathe soften that left knee a little bit so you're not locking anything out and then go ahead and come back to stand bring your hands to your heart and just let that side go feel your heartbeat nice and then we'll take it to the other side as you're ready chair Utkatasana arms sweep up good and then let your right foot get heavy this time cross your left leg on top of your right can always kickstand the toes down as well good and then we'll cactus through the elbows start to bring the forearms together left arm under the right eagle arms draw the elbows away sink it down spine long hug everything into the midline breathe find your focus find your gaze yep and then got it right out of there press into the right foot catch hold of your left ankle right arm lifts and then go ahead and kick the foot into the hands find one point to focus your gaze your drishti couple breaths dancer pose and then come on out of there step your left foot to meet the right hands to heart let's take malasana so step your feet as wide as your mat let your toes come out let your heels come in a little bit and then sweep the arms all the way out and up draw hands through midline soften the knees and just come on down into yogi squat so as you come into yogi squat you're welcome to sit on a block or two here make sure it feels okay in the knees if not just lift up out of it a little bit and then you're welcome to stay center so if you want to stay right here you might close your eyes and breathe if you want to twist we'll bring the right hand on the outside of the right leg or left hand on the outside of the left leg either one is fine we'll do both sides and then reach the opposite arm up maybe gazing up toward your fingertips and take a couple full deep breaths here twisting from the midline up energizing up through the fingertips beautiful and then coming back through center if you're twisting and we'll take it over to the other side so bringing the opposite fingers to the outside of the opposite leg reaching the arm up reaching the gaze up toward the opposite fingertips and breathing again keep the weight centered and let that twist happen from the navel up a couple breaths good and then hands back to heart parallel the feet fold over your legs and just breathe let everything melt down heel toe your feet back together and then keep the big toes and ankles together let the knees go wide we'll come into a modified malasana here maybe start to walk your hands in front of you let the upper back round as you let the head neck relax and take a few full deep breaths so just breathing into the sensations welcome to stay here as long as you like if you want to play with crow pose or bakasana I'll lead us into that but feel free to stay right here so if you're coming into crow if you want to play with taking a little weight into the arms we'll bring the palms of the hands to the earth let your knees go wide to hug the upper arms and then hug everything into your midline so there's this action of reaching up and in and there's a rounding through the upper back so hugging it in build that shelf with your arms think about gliding forward rather than lifting up gaze forward maybe lift up one foot today maybe both feet lift again keep hugging in and rounding and then however you choose to get back to down dog you might hop it back through a vinyasa step it back roll it back whatever you need we'll meet in downward facing dog a big breath in big breath out knees lower and again sit back on your heels for Vajrasana and just take a moment to land to breathe take a few centered breaths here so wherever you took your hands when we began this practice and I invited you to find your center find your center here so again it might be hands to the belly I'm gonna take one hand to the belly one hand to the heart maybe your hands are at your heart center and then breathe into your hands so on the inhale feel the expansion beneath your hands and then on the exhale feel that letting go and take that a few more times so inhale breathing in to the hands breathing into your center and then exhale letting that go one more inhale expand and exhale hug everything in this internal hug that happens on the exhale take a couple more on your own nice and then let that go let your hands release and we're gonna move into dolphin pose so again come to your tabletop position just like we did with forearm plank bring the forearms down to the earth press through the inner as well as the outer hand let your shoulders land over your elbows and then pressing through the forearms tuck your toes lift the hips up and then maybe start to walk the feet in towards you lifting your sitting bones up toward the ceiling and feel free to bend the knees any amount here but press into the forearms strengthening through the shoulders feel the opening through the hamstrings engaging through the forearms shoulders pressing into the floor so the shoulders move a bit away from the ears couple more breaths and then one more time walk your feet back to forearm plank brief hold letting the crown of the head reach forward activate through the legs reach back through your heels big breath in and then lower hips all the way down for Sphinx pose again walk your hands forward a little bit so the elbows are just in front of the shoulders then engage the legs draw your mat back to lift the heart reaching the heart between the arms and then drop your chin down toward your chest feel the length in the back of your neck and then bring your right ear to your right shoulder take a nice stretch here good and then chin to chest left ear left shoulder chin to chest lower all the way to your belly and just take a child's pose hips to heels arms reach forward let that go breathe into the back body nice and then roll up take your weight off to one side and just bring your legs out in front of you and we'll set up for Janu Shrasasana so bringing the left foot to the inner upper right thigh and then root down through your sitting bones and start to angle the torso over that right leg flex through the right foot sit up nice and tall on an inhale sweep the arms up and then with lengthen your spine fold over that front leg any amount so you might find your hands to your foot the shins the earth and then inhale to lengthen up through the spine lift the gaze exhale fold back in for a couple full deep breaths letting the gaze start to shift to the internal space nice and then as you're ready on your next breath in keep the length in the spine and just come all the way up good and then we'll switch sides so straightening out through the left leg bring the right foot to the inner upper left thigh and then again just root down through the sitting bones and then start to angle your torso over that left leg flex the left foot on an inhale sweep the arms all the way up feel the length here and then leading with your heart fold over your left leg let everything melt down and breathe and check in does this side feel a little different where do you feel this where can you let go a little bit more biting in that sense of ease couple more breaths right here beautiful and then inhale as you come all the way up and we'll come on to our backs we're just rolling down making your way there hugging your knees into your chest for a moment then just inviting in a rock from side to side maybe taking these in circles in one direction noticing the lower back and then if you're taking the knees in circles take them in the other direction for a couple of breaths nice and then listen up for a couple of heart openers bridge pose so let the soles of the feet find the earth walk your heels in towards you and then brush the backs of your heels with your fingertips just to let the ankles be right under your knees and then from here pressing into the soles of the feet press into the palms of the hands and lift your hips up good and then let the chest draw up towards your chin either holding on to the outside of your mat or interlacing fingers behind the low back let the shoulders roll down good and then hug the midline and breathe take five full deep breaths here trying to release any holding on in the back body any clenching and it's letting the lift happen from the legs take two more breaths beautiful and then release the shoulders first if you're interlacing and then roll down nice and slow one vertebra at a time good and then step your feet as wide as your yoga mat let your knees knock into touch just feel that gentle release in the lower back and then hands to midline breathe into that couple breaths here to feel the residue of that posture and then we'll come up for another round of bridge so again stepping feet hips with walk the heels in towards you brush the backs of your heels and then pressing through the soles of the feet press through the palms of the hands lift the hips lift the chest toward the chin maybe interlacing behind the low back letting the shoulders roll down the inner thighs roll down releasing any clenching in the back body and then just hang here and breathe just notice the subtle sensations as you feel that lift allow for two more breaths nice and then release the shoulders release the interlace if you have it roll down nice and slow one vertebra at a time and then again step the feet as wide as your mat take this pause let the knees drop in to touch constructive rest hands to your center notice where that lands becoming the observer the witness we'll take one more round you're welcome to stay with bridge if you'd like if you want a supported bridge and you have props you might take a block under the sacrum or if you feel like you want to go a little bit deeper we'll come up into urdhva dhanurasana or wheel pose so I'll guide us there but feel free to take any of those other options so again the same beginning we're stepping the feet to hips with walk the heels in towards you can brush the backs of the heels with the fingertips and then bring your hands next to your ears let the fingers face towards your shoulders hug the elbows in and we'll take this in three steps so step one press through the soles of the feet and just lift your hips up step to come up onto the crown of your head so lifting up onto the crown and you're welcome to stay anywhere along the way here and if you're coming all the way up start to straighten the arms any amount evenly distributing the weight across the spine and then take five full deep breaths here or as long as you'd like to hold maybe it's just one breath feel that expansion a couple more breaths good and then as you come out come out the same way you came in tucking the chin roll down and this time let's reach arms up overhead and just drop your knees off to the right side and just start to take those wind chill wipers with the legs to feel that release in the low back release in the spine moving these side to side me linking the breath with the movement and just one more round wherever you're at good and then bring the soles of the feet to the earth come back through center we'll take thread the eye of the needle here so crossing right ankle on top of the left knee find that figure for shape with your legs and then start to draw the legs in towards you interlacing either the back of that left thigh or on top of the left shin and then draw the right knee away draw the left knee in relax your shoulders and breathe into the right hip couple full deep breaths here let the chin be tucked so the back of the neck is nice and long and as much as you can relax the shoulders and you might find stillness you might move a little bit side to side that feels good you can feel into that movement and those sensations here keep your right foot flexed just to protect that right knee couple more breaths beautiful and then to release we'll take one last eagle variation so let the left foot find the earth cross your right knee on top of your left and you might hook the right foot behind the left calf cactus your arms one last time bring the palms to face up and then press into your left foot to scoot your hips to the right a little bit as you let your knees drop to the left and then maybe gaze straight up or maybe the gaze comes over that right shoulder as you find that ringing out through the spine with every inhale find length with every exhale ease into the twist a little bit more ease into the body the breath and hug the midline good and then unravel in the legs as you're ready step the soles of the feet to the earth neutralize the spine so you can scoot your hips back to center and then we'll cross the left ankle on top of the right knee find that figure four shape in your legs and we'll come into a hip opener on the left side so thread the eye of the needle draw the legs in towards you interlace either behind that right thigh or on top of the left shin and then find that opposing action with the legs so the left knee is drawing away from you as you draw the right knee in and as much as you can soften and relax the shoulders relax your gaze and your jaw and keep that left foot flex to protect your knee and again if it feels good to invite movement in here then go for it otherwise it might feel nice to just hang in one place and breathe into that left hip the longer we hold more we can release a little bit more a couple more breaths on this side good and then step the right foot down we'll set up for Eagle twist on the other side so crossing left knee on top of the right cactus the arms on either side of the shoulders bring the palms to face up and then you might hook the left foot behind the right calf and then we'll scoot the hips a little bit to the left this time pressing through that right foot to lift the hips and then go ahead and drop knees to the right side ring it out soften the left shoulder gazing up or taking the gaze over the left shoulder and again let the twist be active so as you inhale find length through your spine as you exhale maybe there's the invitation to ease in a little bit more allow for a few more full deep breaths here and then as you're ready unravel through the legs step the soles of the feet to the earth scoot your hips back to center neutralizing the spine and then hug your knees into your chest give them a squeeze and then catch hold of the outsides of the feet or the shins happy baby knees wide soften the shoulders relax through the low back and just breathe balancing out the right side and the left side and as you balance out the right and the left can you bring your awareness and attention back to the midline to your center lengthening down and up through the crown of your head and then gather knees to chest they're staying right here maybe take the legs up and over into plow pose and then pressing through the palms of the hands roll down nice and slow you can bend your knees as they get over your hips hug them in one last time draw your nose up to your knees big breath in hold the breath sip in a little bit more air and let it go Shavasana stretch the legs out long bring the palms to face up on either side of your body let the shoulders relax down the back and just let the feet relax open letting go of any effort in the body and the breath mind allowing yourself this gift of presence for the next few moments you you you you you you and gently start to rock your head from side to side massaging through the neck and then wiggle your toes move your fingers inviting any movement back into the body maybe roll out your wrists a few times ankles and then full body stretch reach arms up over your ears allow a big full breath in inside out step the soles of the feet to the earth roll over to either side just taking a moment to pause on your side check in notice what you notice I'm gonna take your time pressing your way up to a comfortable cross-leg seated position and again bringing hands back to center breathe into that couple full deep breaths and hands in Anjali mudra in front of your heart take a moment to bow in towards yourself allowing a big full breath in and then let that go thank you so much for sharing your practice with me today namaste