Sweet and Stable

Welcome. Welcome to Yoga Anytime Live. So happy you're here with me today. Thank you for showing up, for yourself, and for your practice. So for today's practice, you might like a blanket. I usually love having a blanket under my spine and my knees. So gather up whatever you'd like for your practice this morning. We're going to start actually on our back with one of my favorite floor sequences these days. I promise we'll get up and move a bit more. But please join me when you're ready on your back. And if you're working with a blanket, it's nice to have the blanket so it's supporting your head and your tailbone. So the length of your spine and take your time to just settle and arrive on your back. So nice to come onto the floor. And let's just draw our knees into our chest and just rock yourself a bit from side to side, feeling into your body today and feeling into your low back area. Yeah. Nice. It feels good. Bring the hands onto the knees and take a circle with the knees in one direction. Just beginning to massage out through the sacrum area and outer hips down through the tailbone. And then taking that circle in the other direction. I can hear the floor creaking underneath me. Nice. And then let's ground the soles of our feet with the knees bent and then open the arms up into what I call cactus arms. So we're kind of opening up through the lungs. If this feels too much on the shoulders, you can just stretch your arms out a little wider, lower down. We're going to find some cat cow movement just warming up our spine. So go ahead and spread your toes. Keep your pelvis on the floor and go ahead and arch your back. So come into a little bit of a backbend, roll the pelvis forward, arch the lumbar spine, and then with your exhalation, gently curl the tailbone under. Feel your lower back connect down as you scoop the tailbone under. And again, inhale, roll your pelvis forward, arch your lumbar spine, backbend. And then with your exhale, kind of root through the feet, curl the tailbone under, lower back connects downward. And continue at your own pace. Whatever breathing pattern feels right for you. And notice as you roll and rock the pelvis forward, you arch the back, you arch the lumbar spine, there's length, chin softens downward. And as you curl the tailbone under, lower back connects down, the head might rock up. A few more rounds here. Just finding this nice fluid movement for your spine this morning, kind of hydrating the spine, keeping it soft through the eyes and the jaw. A couple more rounds here. You might spread your awareness between your skull and your pelvis, this sweet cranial sacral rocking here. Let's do one or two more. Inhale to arch, and then exhale, curl. Good. And then just relax the effort for a moment.

Just take a clearing breath. Inhale. Nice full exhale out of your mouth. Beautiful work. Let's interlace our fingers behind our head, adding in one of my favorite sit-up variations just to kind of mobilize the spine. So really feel your elbows pressed down to the floor as you open up through the shoulders and the lungs, and then arch your back off the floor again. Good. With your exhale, we're going to manually lift our head up off the floor and do a little bit of a sit-up. Curl the tailbone under, draw the elbows towards each other. And then on the inhale, slow lower down, open the lungs, the elbows arch your back again. Come into that back bend shape. Exhale, lift up, curl up, draw the elbows towards each other, kind of squeeze everything in. Let's find three more. Open wide, arch the back. Exhale, lift up, curl up, squeeze. Two more. Inhale, open wide, arch, arch, arch. And then exhale, lift up, curl up. Last one. Arms open wide at your own pace. Inhale, arch the back, open the lungs. Exhale, curl up, lift up, squeeze. Oh, nice. And release down. Good. Go ahead and stretch your legs out, one at a time. And then reach your arms overhead and bring your hands around your elbows, opening up through the shoulders. Stretch your legs and draw your toes towards your face. Your legs are like in your mountain pose shape, tabasana. Draw your toes towards your face and feel like you can stretch and lengthen your deep low belly area. Drawing the front ribs down and in, tailbone lengthens, get nice and long, feeling that engagement for your whole body. A few more moments here. Can you feel the sense of the breath in the back of your lungs without any force? Feeling this fullness in your back ribs. Sweet. Take one more breath here. And then with the exhale, release the arms. Let's hug our right knee into our chest. Keep the left leg long, soften your shoulders down your back and just feel into your right hip today. Keeping the jaw relaxed. A few more breaths here. Nice and easy through that right hip joint. Nice. And then from here, keep the right knee into the chest. We're going to stretch our left leg up to the ceiling, beginning to feel into the hamstrings. Go ahead and flex the foot and then just slow begin to lower and lengthen that left leg, keeping the heel lifted about an inch off the floor. And then inhale, point the foot, stretch the leg up to the sky and then slow lower down, lead with the heel, hovering about an inch or so. And a few more rounds here, lifting the left leg up and then flex the foot, slow lower down. Let's take about two or three more and whatever breathing pattern feels good for you. You might play with pointing the foot as you bring the leg up and flexing the foot as you lower down.

Hugging your muscles into the bones of your legs. Nice. When you feel complete with that, just stretch the right leg out for a moment. Take a moment to pause. Notice how you feel. Nice full clearing breath, feeling the flow of blood, lymph, energy, prana. Let's find that pattern on the other side. So as you're ready, draw your left knee into your chest. Take a few moments, keep the right leg long, soften the shoulders down the back. Nice. And the side might feel totally different. Keeping the left knee into the chest as you're ready, stretch the right leg up to the sky. Great. And then flex the foot and just slowly lower, feeling that extension and that connection from the belly. Nice. And then point the foot, stretch your right leg up and then flex the foot. Slow, extend. And again, pointing the foot as you stretch the leg up. Flex and lower down. It's fine. Two, three more rounds. Pointing as you stretch the leg up and then flexing as you lower down. Nice. When you feel complete with that, just stretching that left leg out on the floor again. Stretch the arms out. Noticing how you feel after that movement. Clearing it out. Inhale. Nice. Full exhale. Let it go. When you're ready, bend the knees. Feet nice and wide. Let's windshield wiper side to side. Feet maybe as wide as the mat. It might feel nice to stretch the arms overhead again. And then just cruising on to the inner outer edges of your feet. Nice fluid movement through the hips. And check in with your head. So your head might want to rock away from the knees or with the knees. More round side to side. Relaxing any effort there through the hip flexors. And then let's let the knees come over to the right side for a few breaths.

With the knees to the right, stretch on up through that left arm. Feel how you can create a little bit more space through the left side body. Getting into those intercostal muscles. Down through deeper psoas, fibers, thigh bone. And stay here. Let's draw our attention into our left lung. Just noticing how the breath responds. Even feel a sense of the breath in the back of your left lung. Nice. Relaxing the effort of your attention. When you're ready, inhale at the knees, come up and exhale over to the left. And then stretch on up through that right arm. Feel how you can find a little bit more length through the side body. See you've established that length, drawing your attention gently into your right lung. See what happens. More moments here. Beautiful. When you're ready, just slow inhale and ease back up. And then hug your knees into your chest again. Just let yourself rock from side to side. From here, as you're ready, we'll transition. For some of you, you might rock and roll up. You might roll to your side and just use your arms to press yourself up. Let's come into a seat. You might cross your ankles, sit up on a blanket, and just take a few moments to get comfortable. Nice. We'll interlace our fingers and with an inhale, stretch the arms up towards the sky. We feel that length through the side body. We'll inhale here and then exhale. We're going to round the back. Getting into the back of the heart, the shoulder blades. And then with your inhale, roll the pelvis forward. Find that length through your spine. And then exhale. Let's do that one more time. Inhale, lift up. And with your exhale, just slow, let your arms go wide. Roll your shoulders forward. Find the interlace behind the back. Inhale, lift the chest. And then exhale, just gently release. Nice. Let's stretch the left leg out long. So draw the sole of that right foot in. Take a few moments to settle in.

Find what feels good. And then as you're ready, we'll inhale, stretch the arms up towards the sky again. Exhale, twist to our right. So left hand finds the outer right leg. Right fingertips behind you. Flex the left foot. Inhale, find that length again in your spine. Exhale, gently twist to your right. Few breaths here. Keeping that extended leg engaged. Kind of spiral through the spine. Feeling the turning of your ribs. Really the fullness in that mid-back. Beautiful. Stay in the twist and just slowly let your head rotate forward. Breathing out through the neck. Breathing in. Exhale, let your body unwind. Inhale, stretch our right arm up towards the sky. Feel that length again. And then taking it up out and over to the left. Side body opening here. You can play with this. Maybe revolving the rib cage up. Maybe rotating it down. Reaching it up out and over and breathing into where you feel the stretch and sensation today. As it changes day to day. You feel the breath like deep down into the low back area. Yeah. When you're ready, no rush. Inhale, reach with that top arm. Let it carry you up. Plant the right hand down. Inhale, lift the hips. Lift the arms. Star gaze direction. Exhale, gently lower down. When you're ready, lean back carefully. Free that right leg. We'll draw the sole of that left foot in towards the right inner thigh. Take a few moments. Settle in. Flexing your right ankle. And as you're ready, inhale, reach the arms up again. Find that beautiful length in your spine. Exhale twists to the left. Right hand finds the left leg. Flexing your right foot as you lengthen. And then exhale gently. Twist to your left. Notice if you're using your arms to kind of pry yourself into the shape. See if you can soften through the arms and feel that turning from the belly. So feeling the ribs return to the left. And feeling that fullness in the mid-back. A few more moments here. Stay in the twist. Slowly rotate your head forward and maybe stretching it towards your right leg. Breathing in. Exhale, unwind.

Now left arm reaches and exhale stretching. Up out and over towards the right. This side might feel different. I know for me this left side feels a lot tighter today. Most days. You might stay here. You might move around revolving the rib cage down. Getting into that left hip. And then spiraling the spine, the heart upwards. Find what feels good. Feeling that ease through your neck. Breathing. Probably one of my favorite poses of all time. When you're ready let the inhale bring you up. And then plant the left hand. Inhale, sweep the right arm up. Lift the hips. And then lower down. Nice. Lean back free. The left leg. Legs are wide. Bring your fingertips behind you and inhale. Lift the chest again. Flex the feet a little. Nice. And as you're ready we'll transition into tabletop. So just find your way onto your hands and your knees. And take a few moments reorganize. If your knees like some extra padding you might bring a blanket underneath. Got a carpet. So I'm pretty good today. And spread your fingers nice and wide here. Might feel good to tuck your toes under. And moving into cat cow. So arching the back. And then exhale again. Curl and round. Stretch your back. Release your head and neck. Inhale brings you into your extension. Leading with the heart nice and wide through your collar bones, your sitting bones. And then exhale draw everything in. Stretch and round your back. As always finding your own pace you might soften your gaze inward. Moving with the breath. Warming. Hydrating the spine. And you can take it into circles with the hips. And finding those barrel rolls through your ribs. We're looking to find those areas that feel tight and sticky. Which some days feels like everywhere. A couple more rounds here. Eventually bring your spine into a neutral shape and let's extend back through our right leg. Tucking the toes and then just drawing the heel back as you press through the ball of the foot. Just feeling that extension through the back of the leg. Kneeling into the ankle. Nice. And then we'll switch. Extend through the left leg. Tuck the toes. And just rock forward and back a few times. Nice. Good. And then release it back in. Let's set up for plank pose. So today in plank you might keep your knees on the floor. Some of you might extend back through your legs and come into that high push up plank position. Feel how you can reach back through your heels lengthen through the top of the head. Really draw the deep low belly up into your spine.

Exhale back and up into your down dog. Rooting through the hands. Yeah. And it might feel good in this first downward dog to come high up onto the balls of your feet. Releasing the back of the neck and then just slowly bend your right knee. Let that left heel stretch towards the floor. Yeah. And then bend the left knee and stretch that right heel towards the floor. Maybe a couple times like this. Pedaling the feet. At any point lowering the knees child's pose. Nice. Shifting our way into a plank again. As you're ready inhale shift forward shoulders over the wrist strong through the deep low belly active through your legs. Let's lower the knees lower onto our belly for Sphinx pose stretching the arms out coming onto the forearms pointing tops of the feet on the floor. And just checking in with Sphinx today coming into a back then feel how you can roll the shoulders down the back and lengthen a bit out of that lower back coming into an active Sphinx. Nice broadening for your collarbones be softening for your jaw and notice what you prefer to do with your head so it might be extending it might be releasing might even feel nice to roll the left ear towards the left shoulder getting into the neck on that right side rolling the chin back to the chest and right ear towards the right shoulder. Rolling it back through center. A few more moments here. You might play towards a more passive and a yin like backbend as you begin to relax most of the effort through the body relaxing the effort through the legs through the buttocks the belly the arms feel a little curious. For me this has been a counter pose to a lot of zoom time and computer screen time. When you're ready let your elbows go wide and just let your forehead rest on the top of your hands might feel good to shimmy your hips a little side to side or even bend your knees and find reverse windshield wipers with your legs. When you're ready slide your palms back underneath your shoulders draw your elbows into your ribs tuck your toes under and press up onto the knees get round draw your hips back towards your heels finding more of an active child's pose you're feeling that kind of traction through the mid back releasing the neck. Take your time we'll set up for down dog spreading your fingers tucking your toes and lifting the hips up and back downward dog setting up for a leg lift so aware of what's behind you we're gonna root through the hands and inhale stretch your right our right leg up to the sky and then open the hip and bend the knee if you can root evenly through the arms here kind of opening up nice full breath beautiful stretch that right leg back up towards the sky you're gonna inhale here exhale draw the knee towards the nose step it through into a runner's lunge now wiggle back for the ball of that left foot plant the left hand and inhale twisting lunge reach that right arm up towards the sky healing that kind of spiral of the deep low belly reaching up breathing strong for your back leg oh so good inhale exhale release that right hand walk the hands over to your left for hammock so the feet are parallel walk the hands forward soften the hips away from the heels heart releasing down towards the floor moments here yeah take your time walk your hands back underneath your shoulders take a look at your right foot travel back shape of the lunge bending that front knee hands around the front foot step back into your downward dog you might stay in downward dog lower the knees child's or join me inhale into a plank shift the shoulders over the wrist strong through the legs lower the knees and come down this time cobra draw the shoulders up and back draw through the collarbones and inhale rise up feeling the space through the front of the body exhale slow lower down tuck your toes press up under the knees and back into your down dog take a few moments to settle we move into our second side as you're ready root through the hands inhale stretch your left leg up towards the sky open the hip bend the knee nice few moments here stretching through that right side nice stretching that left leg up to the sky square the hips inhale exhale need a nose shoulders over the wrist step it through runners lunge second side reach back through that right leg plant the right hand inhale sweep the left arm up towards the sky twisting lunge few breaths here finding a place for your neck feels good nice now when you're ready exhale release the left hand let's walk it over to the right this time feet parallel hammock pose walk the hands forward reach the hips away from the hands softening the heart towards the floor back of the neck releasing few breaths take your time walking your hands back underneath your shoulders traveling back to the top of the mat shape of the lunge left foot forward right foot back and step back downward facing dog reorganizing your dog you might stay here lower the knees or inhale back into a plank exhale lower the knees or lower throat chaturanga into a cobra roll the shoulders up press through the palms and inhale lifting the chest exhale lead with the heart lower down tuck your toes elbows into your ribs press up and back into your downward facing dog few moments here to settle we'll add on as you're ready stretch the right leg back up towards the sky square the hips this time we'll inhale here exhale need a nose hover shoulders over your wrists inhale stretch your right leg back up towards the sky exhale need a no step it through again setting up for a low lunge you might bring that blanket underneath the left knee might stay low here might inhale rise up onto that front right thigh taking a few moments to settle that would feel good you might inhale stretch your arms up towards the sky feeling that lift and support through the back of the heart you can stay here it might feel nice to interlace the fingers again behind the head opening the lungs opening the shoulders breathing stretching the arms up turn the palms away interlace the hands behind the back the fingers and inhale lifting up through the chest breathing slow release the hands around the front right foot draw your hips back hamstring stretch art a hanuman asana drawing the toes towards you moving in the direction of a high crescent lunge so bending your right knee tuck your back toes under finding a stance that feels stable for you back knee lifts hugging the hips in and as you're ready rising up you might start by bending that back knee drawing the tailbone under lifting the deep low belly and with an inhale maybe you're sweeping the arms up towards the sky yeah feeling that lift and support from the back of the heart beautiful work stabilizing through the legs yes and then let's bring the hands together at the heart and the centering here and then hands to the floor nice long pyramid stretch press into the ball with that right foot straightening the right leg as you draw that right hip back long through the neck yeah you more moments here okay last time we're gonna bend that right knee and lower the back left knee down to the floor again toe heel that right foot nice and wide for lizard hands on the inside of that right foot you might kind of lean a little bit side to side if it feels safe on your back knee and you can also bring blocks underneath your hands here you might stay with this some of you might lower onto your forearms some of you might round through the left hand bring the right hand onto the thigh and find that twist again as you twist the spine rotating feeling that length if you want to get fancy and hat on you can bend the back knee and maybe look back and reach maybe not easy in the neck inhale exhale take your time to get out of this one we're gonna draw our hips back to heal that front foot back into the midline hamstring action here extending through the right leg softening the jaw take your time with this band that right knee tuck the back toes lift the back knee and step back down dog it might feel nice to stretch that right leg back up to the sky and kind of shake it out good lowering that foot down moving into our second side because you're ready stretch the left leg up towards the sky square the hips will inhale exhale need a nose inhale stretch the left leg up exhale need a nose step it through between the hands and then lowering the back knee taking your time with this stay low or rise up stay where you are inhale sweep the arms up towards the sky breathing stay with this or maybe again interlacing the fingers behind the head opening the lungs the shoulders the chest take your time reaching the arms up turn the palms away maybe interlace the fingers opposite finger on top and then roll the shoulders down the back lift the chest to open the lungs collarbones heart and exhale just slow release the hands draw the hips back extend through that left leg flex the foot and hamstrings when you're ready setting up for our crescent lunge bending that front left knee tuck the back toe stabilize through the legs lift the back knee you might stay right here on the side you might slowly begin to rise up maybe bending that back knee so you can draw the tailbone underlift the low belly if it feels good stretch the arms up towards the sky feeling that lift and support internally up through the pelvic floor through the spine support through the back of your heart nice your breath or two here hands find each other at the heart taking a moment to pause and then hands lower down around that front foot press into the ball the left foot straighten the leg a little bit nice long pyramid stretch pull that left hip back easy through the eyes the back of the neck take your time when you're ready bend that front knee bring the hands on the inside of that left foot lower the back knee toe heel that left foot wider setting up for lizard you might lean a little bit side to side peeling into the back hip might lower down onto the forearms releasing the neck you might press into that right hand and bring the left hand onto the thigh as you twist to the left and if you want to add the element you can bend the back knee maybe reach for that back foot inhale lifting the chest yeah exhale deepening into the shape taking your time to slowly release the foot if you have it coming up onto the hands drawing your hips back to heel that front foot back into the midline flex the foot hamstring action nice and then bend the front knee tuck the back toes back into your down dog nice might stay in down dog you might inhale forward into a plank again strong for the legs and the belly and then lowering knees or lowering chaturanga cobra tops of the feet on the floor roll the shoulders up press for the palms inhale lift the chest if you're exhale lead with the heart lower down tuck the toes press up onto the knees and back downward dog in your down dog walk your feet wide as your mat pausing here for a few breaths keep a soft and through the knees as you lift and reach up through your sitting bones nice and then let's walk our hands towards our feet nice and slow nice and easy draw the heels in moving in the direction of a squat melasana so over that squat feels like for you moving in that direction might even bring your hands together the heart softening the jaw on the shoulders if you want to take it into a twist you can ground the left hand inhale stretch that right arm up open the right hip might circle out through the wrist I know I like to do this looking down and lower down plant the right hand inhale lift the left arm up getting into that mid back circling out through the wrist looking down maybe looking up releasing down nice toe heel the feet a little closer will come into a standing forward fold known as tenasana soft and through the knees releasing the head and the neck beautiful as you spread your toes bend your knees will roll up together nice and slow take your time chin into the chest then the knees curling the tailbone under slowly rounding your back stacking the bones feeling the heart feeling your shoulders your head take a few moments here letting the blood letting the energy settle back down into the feet might help to take a or allow for a exhale nice okay let's step our feet wide on our mat and turn the heels and toes out so setting up for we call horse stance or goddess stance depending on your mood and we want to lengthen our inner thighs so you might look at your knees make sure the knees are stacking over that second third toe tracking so you feel that external rotation feeling the tailbone lengthen down lift of the low belly a little bit nice let's stretch our arms out wide here softening the face softening the jaw we're gonna wrap the right arm over the left giving ourselves a hug squeeze and noticing how this feels you might stay right here if it's available you might play with eagle arms or Garuda arms palms coming towards each other maybe there's some movement here drawing the elbows in towards the ribs rounding your back and then maybe you're playing with lifting up through the elbows lifting the chest and drawing the elbows in rounding the upper back breathing into the shoulder blades and then lifting up when you're ready inhale exhale release the arms out wide press through the feet straighten the legs for a moment and then we'll find the other side exhale left arm over right bend the knees give yourself a squeeze little hug from side to side you might stay with this on the side you might play with bringing the hands towards each other I noticed the side feels different for me with this shoulder again you might play around drawing the elbows in working with our balance as you lift up through the elbows be a nice full deep breath into the shoulder blades if that feels good back of the heart more inhale exhale press through the feet straighten the legs stretch the arms out it's a lot of legwork bring the feet parallel roll the shoulders forward interlace the fingers behind your back inhale lift up through your chest exhale hinge at your hips here we go forward fold releasing the head it might feel good to begin to stretch your arms up out and over feeling the space between the shoulders the ears gently carefully releasing the hands to the sacrum releasing it down crawl the hands out in front of you one last hammock here bend the knees reach your hips away from your hands and then softening the heart downward towards the earth take your time walk your hands back underneath your shoulders so heal your feet towards that melasana squat shape again heels in ish toes out ish bend your knees and take a moment hands might find each other nice full exhale and then let's get out of there plant the hands toe heel the feet back underneath your hips soft bend through your knees we're rolling up one last time chin into the chest slowly rolling up at last heart shoulders head let's arrive in mountain pose tadasana for a few moments before moving into our tree spreading the toes softening the shoulders putting the palms open soft bend through the back of the knees you feel that lift from the inner arches up through the inner legs the lining up through the spine towards the heart then finding the placement of your skull where it's drawing back and up a little bit chin softening down more moments here in mountain pose if you can soften any gripping through the legs the feet and allowing the feet to feel a little bit more receptive the bottoms of your feet are opening to the earth nice so in honor of Earth Day we'll move into our tree pose starting with the right foot and you might work near a wall at home spread your toes ground through your right leg we're gonna open our left hip and that external rotation you might bring the heel towards the inner ankle the calf maybe you're playing towards the upper thigh area and see it feels like to bring the hands together towards the heart maybe reaching the arms up towards the sky playing with what feels good kneeling the energy move through the body all that wobbling and movement is strengthening centering hands together gracefully releasing when you're ready shake it out be a clearing breath inhale nice full exhale letting it go making our way towards the second side grounding through your left foot might be working near a wall spreading the toes and opening the right hip he'll might be pressing towards the inner ankle the calf the upper thigh area maybe a rain hands together centering noticing the quality of your breathing quality of your gaze maybe you're playing with growing your branches reaching the arms up maybe lifting the gaze a little bit nice beautiful bringing the hands together at the heart and when you're ready gracefully releasing shake it out for a moment let's pause in our mountain pose feeling and appreciating both legs beneath us hearing it out exhale let's find our way towards the top of our mat finding a sun salutation towards the floor spreading the toes hands together as you're ready with an inhale sweep your arms up take your time lengthening exhale hinge at your hips forward fold releasing the head as you inhale you might slide your hands up your shins lengthen your spine half arch exhale bend your knees plant your hands step back downward dog few moments here spreading the fingers you might stay in your down dog lower your knees child or join me in a plank pose shoulders over the wrists strong through the legs inhale and plank and then exhale we're going to lower down so you might lower knees or through a chaturanga setting up for locust shalabhasana bringing the forehead down pointing the toes stretching the arms down alongside the body drawing the legs towards each other be feeling that internal rotation here tap into the awareness of the pelvic floor as you're ready inhale begin to lift your chest if it feels good add your legs lift your arms draw the back body into the spine long through the neck yeah I like to look down here to let the neck lengthen inhale rise up exhale gently lower down forehead center one cheek to the floor nice little exhale last round you might find a previous variation or you might interlace your fingers one last time behind the back whatever feels good let the inhale inspire the lift through the chest maybe adding the legs rod through the collar bones long through the neck maybe a little wobble would feel good inhale lifting up exhale gently lowering down from here you might roll onto your back and hug your knees into your chest or you might plant your hands finding one last child's pose tucking the toes drawing the elbows in pressing up and rounding back or hugging your knees into your chest if you spend enough time on the knees today that might be a nice thing to do take your time meet me on your back flip over or stay where you are nice organize setting up for around a bridge bringing your heels in line with your sitting bones spreading your toes feet parallel if you know you'd like more of a restorative bridge you might grab a block if you have one nearby taking your time inhale exhale curl the tailbone under press through your feet lift your pelvis up here's where you might slide a block underneath your sacrum you might press the palms into the floor or might feel good to roll and tuck your shoulders under your back a lot of shoulder opening maybe there's that interlace again now feeling that internal rotation through your thigh bones see if you can relax some of the gripping through the buttocks through the glutes yeah play with that theme of hugging your muscles into your bones feeling the strength beautiful yeah taking your time when you're ready if you have a block underneath you you might stay where you are a bit longer if you're holding yourself up in bridge releasing the hands and just slowly rounding the spine down feeling your upper back little back a little back and sacrum nice full exhale for some of you it might feel good to bring your soul the soles of your feet together knees wide maybe knees into chest rocking even a little windshield wiper action might feel nice after that you're in that souped abhada konasana with the soles of the feet together knees wide just slowly draw the knees towards each other meet about hips width apart let's bring our right ankle across our left thigh stretch our arms out to our sides and find a little rocking from side to side and cruising on to the inner outer edge of that left foot hang out through the right hip as you rock from side to side finding again that ease through the neck want to rock away from the knees or with the knees might feel good to pause on one side or the other as you rock back through center it might feel good to draw your left knee into your chest deepening the sensation through that right side you might weave your right hand through the window find the back of that left thigh or top of the shin flexing that right ankle rocking it over to the left a little bit as you lengthen through that right outer hip rocking it back through center might stay right where you are it might feel good on the exhale to draw your chin into your chest and lift up bringing your forehead towards your right ankle then just slowly lower down nice more inhale here as you're ready exhale release the hands lower that left foot and just lower the right foot down clearing breath like inside left ankle across the right open the arms you might rock a little side to side releasing through the back and as you rock from side to side with that left ankle across the right thigh it might feel like it's to tip it over to one side or the other some of you it's going to feel good to rock back through center draw that right knee or thigh into the chest leave the left arm through the window finding the back of that right thigh or shin you find your head is dropping back maybe bring a blanket underneath the back of the head there flexing the left ankle will rock it to the right just a few inches and then lengthening through the outer left hip finding a little bit more space there and sensation and then rocking it back through center might stay lower exhale chin to the chest curl up lift up slowly lower down you feel ready just gently release the hands ground that right foot and then slowly release the left foot stretching the arms out feet toe heel nice and wide will windshield wiper side to side name the head rock letting the legs move and finding that ease through your spine from here moving in the direction of our Shavasana stretching the legs out on the floor lately I've been finding Shavasana feels really nice with some extra weight on the body so if you have a blanket a blinky nearby you might bring it on top of your pelvis kind of feeling this weight on the body very settling and soothing for the nervous system stretching the legs out stretching the arms out nice full exhale Shavasana is this beautiful opportunity this invitation to practice consciously letting go letting go of the physical effort letting go of the mental effort owning our attention letting that soften in the space between the eyebrows and the base of your body allowing your awareness to gently expand and feeling the weight of the bones getting heavy and releasing towards the earth now you are welcome to stay and encouraged to stay in your Shavasana as long as you'd like to join me for a seated meditation just allow your transition to be slow and For those of you who are settling into a seat, make sure you feel supported in that internal alignment and space up through the spine. You're resting in the central channel, known as the shashunanari, feeling that spacious quality through the base of your skull. Softening of the belly, softening through the lips and the jaw, allowing yourself to sincerely and wholeheartedly rest this quality of ease and spaciousness. If you find the mind is wandering around, which it does, you might gently tether your attention towards the nostrils, just noticing the sensation of the breath moving through the nostrils. You're resting in that central channel.

As you offer yourself to this quality of stillness, you might feel and sense all of the subtle vibrations and movements within, and the outer sounds and vibrations and movements. Just a few more moments, lingering, resting, right where you are, might stay where you are a bit longer, you have the time and the space. You might join me in closing our practice, bringing your hands together at your heart, sharing the sound of Aum with a clearing breath. Inhale, exhale, empty, breathing in. Aum.

Namaste. Thank you so much for your practice. Have a beautiful day. Love.