Balanced and Supple

All right, so we're going to begin our practice seated in one of my favorite shapes, more of a yin style butterfly or bodhikonasana. So you might prop a blanket underneath your sitting bones just to kind of raise your seat or whatever you have and bring your feet further away from your pelvis and bring your legs wide. And we'll just start by easing in. Usually like to take the thumbs, just begin to kind of press and moving in the direction of downward and inward. And softening the jaw, relaxing a bit through the eyes and the belly.

And then gradually you might begin to ease towards a little bit of stillness here. We're allowing for any movements or wobbling that wants to happen. Then gradually beginning to soften, letting the weight of your head release. Begin to feel and sense that kind of dull, wide, warm, achy sensation through the body, right? Specifically through the hips, the sacrum, the spine, into the neck.

Taking a few moments here just to settle. Then drawing the awareness inward. Taking this time for yourself to nourish the inner resources and creating a bit more space and ease. A few more moments here. And then take your time as you're ready to slow, begin to round and roll yourself up.

Take a moment to pause. Bring your feet in just a little bit closer if that feels good. More of a classic Baddha Konasana. Bring your hands onto your shins or your legs and inhale, find a little bit of length and space through the spine, softening through the jaw. So in our practice today we're going to focus a bit on hip opening and some nice back bending.

You might stay here, you might bring the hands behind you, maybe turn the hands out and if it feels good, begin to lift and open the chest a little bit, opening up through the shoulders. Be super gentle with your neck. So you might keep your chin in, it might feel good to let the gaze turn up a little bit. And then just go ahead and walk your hands back. Nice, bring your hands underneath your knees, stretch your legs out for a moment.

It might feel nice to do a little side to side shimmy through the spine and we'll come into a side stretch. So go ahead and cross your legs in your Sukhasana shape, shin to shin, flexing the ankles a bit and let's stretch the right arm out, inhale, left arm reaches up to the sky, grounding through your left sitting bone, finding a bit more space through that left side, opening the intercostals a bit. You might stay with this, you might cruise and reach those right fingers out, stretching your left arm up out and over. This feels good. You might even play with coming onto your forearm, tipping it over, reaching through your fingers and then reaching that left knee away.

Beautiful, find that ease through your neck, you might move around in here, kind of rolling and revolving your rib cage downward, maybe spiraling the bottom lung, the ribs up towards the sky, few more breaths here, yeah. When you feel ready, inhale, reach with your top arm, slow, come on up, take a clearing breath, inhale, exhale, nice and then let's just lean back and switch the cross of the legs. Bring that opposite shin in front, reset and reaching the left fingers out, inhale, right arm reaches up, grounding through that right sitting bone, find that length through the right side body, roll around, lengthen, you might stay with this or walk the fingertips out, stretching your right arm up, out and over, maybe revolving down or up and if this feels good, maybe tipping it over onto the forearms, stretching and then reach that right hip and knee away, few more breaths here, I'm exploring the landscape of sensation through the side body, the low back, the hip, and as you're ready, let the inhale and that top arm carry you up, exhale, release and you might lean back for your legs, bring the hands behind you, little side to side, shimmy, releasing the spine, nice and let's transition now into tabletop, so find your way onto your hands and your knees, you might have a blanket underneath your knees, if you have carpet like me, you might bring it off to the side and before we move into our cat cow, let's feel into the bottoms of our feet, so tucking your toes under and begin to walk your hands back, now if this feels intense, you might stay right here, back it off, if this feels good, you might play with bringing your hands up, maybe sitting on your heels, softening the jaw, I like to call this my beloved toe torture pose, giving into the bottoms of the feet and then from here you might interlace your fingers and stretch the arms up, feeling that lift up through the spine, reaching from the heart into the hands and what would it feel like to draw the front ribs in a little bit, lengthening through the back body, nice and more inhale and then exhale, just go ahead and release the hands down, hands underneath the shoulders, releasing the feet, now we'll move into our cat cow movement, as you inhale, draw the heart forward, arch your spine nice and wide through your collar bones, your sitting bones and with your exhale, round your back, this feels good, rounding, releasing the head, again inhale shifting, shoulders over the wrist, lead with the heart, arching and lengthening and then exhale, pull, curl, round, continue at your own pace, finding your rhythm this morning with the breath, might feel nice to just close your eyes, soften the awareness inward, feeling into your body, feeling into your spine and you might stay with this movement, you might play around, bringing your hips into a circle in one direction, feeling into the outer hips, you might take it into a circle with your rib cage, feeling into the shoulder blades, side body, a couple more rounds here, really making this your own, creating space from the inside, nice, eventually bring your spine into a neutral position as you spread your fingers wide and let's extend back through our right leg and as usual tuck your toes under and let's just kind of roll back and forward a few times, stretching out the back of the knee, feeling into the hamstrings, down through the calf muscle and the heel, nice and then from here let's lift that right leg up, make sure that the hips are nice and kind of neutral, we're going to inhale reach and then exhale, let's draw that right knee in towards the nose, round your back and then inhale reach, extend, exhale draw it in, curl, three more, inhale extend, exhale round, inhale extend, exhale round, last one, inhale extend, exhale round and release, nice, second side, and back through your left leg tuck your toes and just start by rolling back and forward a few times, feeling into that whole kind of chain, nice and as you're ready to lift the left leg we're going to inhale extend and then exhale draw it in, knee to nose round, inhale extend and reach, lengthen, exhale draw it in, three more, inhale extend, exhale draw it in, inhale extend, exhale draw it in, last one, inhale extend, exhale draw it in, and lower it down, nice, let's sink the hips back towards the heels for a moment, child's pose releasing the forehead towards the earth, nice full breath into the back body, feeling that kind of fullness and connection with your back ribs into the low back down into the sacrum, you might stay here, you might rise up for a moment maybe circle out your wrists, a lot of wristwork so far, easing in the direction of plank pose, spreading the fingers wide, you can always take plank on the forearms, as you're ready extend back through your legs, you can keep your knees on the floor, reaching back through your heels, feel that length forward through the heart, draw the deep low belly up and in, one more inhale, feeling your strength today, exhale up and back into your downward dog, and this first downward dog, come high up onto the balls of your feet, and then slow begin to bend your knees, keeping your sitting bones reaching up towards the sky, rooting through the hands, back the neck is soft, let's keep the right knee bent as we stretch the left heel downward towards the mat, bend the left knee and stretch that right heel down, a couple times like this, yielding into your downward dog this morning, and from here inhale into your plank again, shoulders over the wrist reaching back through the heels, let's lower the knees and come all the way down, elbows in stretching the arms out coming into our sinks pose, checking in with the back bend here, elbows just in front of the shoulders pointing the tops of the feet, and then feel like you can use your arms to kind of drag your heart forward, nice and broad through your collarbones, nice lengthening out of the low back, you can let this be active this morning, you might stay with this, you might release the weight of your head, maybe bringing it into the neck as you gently roll the right ear towards the right shoulder, breathing into the left side of the neck, slow rolling the chin towards the chest, left ear towards the left shoulder, breathing into the right side of the neck, slowly releasing the head down, and then let's lower ourselves down, slide the palms underneath the shoulders, forehead down the floor, squeeze the elbows into the ribs setting up for cobra, roll the shoulders up and back, cross through the palms, gently lift up like a baby cobra, and use your fingertips to attraction the heart forward, feeling of dragging the heart forward, really using the upper back muscles here, beautiful exhale, slow lower down, tuck your toes, press yourself up, round yourself back nice and slow into an active child, getting into that mid low back area, softening the neck, might even tuck your toes under here, nice full exhale, beautiful, as you're ready, shift the shoulders over the wrists, we'll move into a side plank variation, finding some space through the side body, let's extend back through the right leg again and then pivot onto the outer edge, transfer into that left arm, sweep your right arm up towards the sky this morning, feel how you can root through the hand and reach up through the arm, nice, let's sweep that arm down and then overhead, reaching and lengthening and let's play now with kind of bending that right knee, kind of crouching and then reaching, I learned this from my friend Kira a long time ago, bend and crouch like a tiger and then re-reach and lengthen, let's do one more bend, kind of draw it in and then reach and extend, one more inhale, that felt so nice, exhale, release the right hand, just spin onto the ball of the back foot, back into your table, maybe a few rounds of cacao would feel good, kind of washing that through the body a little bit, nice, as you're ready we'll feel into the other side, spreading the fingers wide, extend back for your left leg and then we'll transfer into our right arm here, pivot onto the outer edge of that left foot, put your left arm up towards the sky and then sweep that arm down by the back foot and then overhead, feel how you can extend and reach here, kind of rotating that bottom right lung up towards the sky, you might stay here, you might play with bending that left knee, kind of drawing that left elbow towards the knee, crouching and then extend and re-reach, bend, draw in, extend and re-reach, maybe one more like this, bend and then extend and re-reach, breathing in, exhale gracefully, sweep that left arm down, spin onto the ball of that left foot, draw in, maybe a few more rounds of cacao here, maybe you're ready for a nice wide child's pose again, knees wide, big toes to touch, kind of melting the hips back towards the heels, nice full exhale, arms might be overhead or maybe they're lengthening alongside the body, remember that fullness of breath in the back, back ribs, kidneys, low back sacrum, take your time, no rush, when you're ready reach your arms forward, we'll inhale rise up, coming into a variation of down dog, I love this variation lately, we'll spin our fingers out and then tuck the toes under, lift up down dog, bring your feet as wide as your mat, it's almost like a hammock variation, good and you can bend your knees, I like to do that here and as you extend through your spine, root through your hands, back of the neck is soft, the sitting bones are reaching up and then you might play with extending the legs towards straight, we'll hang out here for a few breaths, really sweet inversion and then the transition from here is towards the melasana squat, so walking the hands back towards your feet, turn your heels in and begin to bend your knees, so the toes are out a little bit, heels are in, bend your knees any amount, heels might be lifted, heels might be grounded, wherever they are, opening up through the hips, if you'd like to bring this into a twist you can ground your left hand, inhale, sweep the right arm up, maybe it would feel good to circle out through that right wrist, I like to kind of open the hip and look down, let's really make it your own, as you're ready ground the right hand and sweep your left arm up, baby circle out through that left wrist as you open the hip, kind of easing into your practice, easing into the body, releasing, forward fold, uttanasana toe, heel your feet a little closer under your hips, soft bend through the knees, hands to the elbows and just let yourself dangle and sway from side to side, surrendering the weight of the head, beautiful, take your time, release your hands, as you're ready we're rolling up gently through the spine, bend the knees and chin into the chest and take your time slowly, unfurling, rolling up, stocking the bones, feeling a heart, feeling your shoulders, feeling your head and take a few moments, just let everything settle here, making any adjustments, I'm going to walk towards the top of our mat, moving towards some sun salutations, nice and slow, take your time here, spread your toes, set up your foundation, feet might be hips width apart, and see what it feels like this morning to really lift your toes up off the floor, spread them wide and then set them back down, feeling that awareness that lift from the inner arches up through the inner lines of your legs, you feeling that gentle lift and support up through the pelvic floor, the spine, this internal mapping, this inner lift, beautiful palms might open and the play here is to let it feel and sense the back of your skull, the base of the skull, kind of floating back and up gently as the chin softens down slightly, jaw soft, keep a soft bend in the back of your knees, let's bring our hands on to our low belly this morning, taking a few moments here to turn our attention towards the breath, keeping it soft through the throat, the shoulders, the neck, drawing your awareness down into your lungs, into your rib cage, down into the belly, you can feel the sense of the breath in the back of the body, back of the lungs, few more moments here. And then as you're ready, we'll start to move with this breath, this life force, bring hands together at the heart. As you're ready, inhale, sweep your arms up towards the sky, feel you can draw the navel towards the spine and with the exhale, hinge at your hips, forward fold, nice and easy, release the head and the arms, now with your inhale, go ahead and slide your hands up your shins, lengthen your spine, half arch, exhale, bend your knees, ground your hands, lift up our right leg back, let the left knee bend, we're going to stay here in the runner's lunge for a few moments, kind of wiggle back through the ball of that right foot, feel how you can lengthen forward through the heart here, real strong and active through your legs, if you want an extra challenge this morning, you can play with reaching the arms back but staying low in the legs, reach the fingers towards the back mat, you can pull the shoulder blades in towards your spine, wobbling a little bit here, ground the hands back down to the mat or your blocks and then press into the ball of your left foot, find that long, sweet and a groovy pyramid, as you pull that left hip back and then go ahead and bend the left knee, lift the heart, runner's lunge, press into the ball of the left foot, straighten the left leg pyramid, let's do this a few more times, bend the left knee, lifting the heart, pressing into the ball of the foot, straightening, pulling that left hip back, let's do one more, bending, extending, next time you bend that front knee, we're going to lower the back knee and here's where a blanket might be useful, you can untuck the toes if you'd like, inhale, sweep the arms up, coming into our low lunge, hook the thumbs this morning, wiggle and lengthen and as you pull the thumbs apart, fan the fingers, feel like you can lift and tap into that support from your pelvic floor, feeling the back of the heart lifting, beautiful, we're breathing here, inhale, exhale, release the hands, find that interlace behind your back and then lift the heart, opening the shoulders, easy on your neck, as you're ready release your hands down and let's draw the hips back and this morning let's play with keeping the foot, the top front foot on the floor, stretching the top of the ankle, top of the foot area and then go ahead and peel the toes up, coming onto your heel there on the left side and you might even play with kind of externally rotating, turn the toes out, getting into all that outer sensation down through the leg and then from here as you're ready, bend that front knee, twisting lunge, round the right hand, tuck the back toes under, lift the back knee and sweep your left arm up, then you might toe heel that left foot just a little bit wider, feel like you can reach back through your back leg, forward through your heart, feeling that deep twist from the low belly, easy in the neck, reaching through the top arm, this feels so nice, inhale, exhale, release that left arm down, let's step back downward dog, you might pedal the feet, walk it off a little bit, you might stand your down dog or inhale, join me in a plank, shoulders over the wrist, reaching back through the legs, drawing the deep low belly in and then lowering down, setting up for cobra, inhale, press through the palms, roll the shoulders up back and lift the chest, exhale, lead with the heart, lower down, tuck your toes, draw your elbows in, press up, back into the shape of your downward dog, pedal the feet, walk it off, a few moments here, from downward dog, we're going to make our way towards the top of our mat, so you might bend your knees, step the feet forward or hop forward, it feels right for you, inhale, half arch to lengthen, exhale, forward fold again, strong for the legs, inhale, sweep your arms up towards the sky, and with your exhale, join your hands together at your heart, taking a few moments, just letting the blood, the energy settle back down into the feet and the legs, as we move into our second side together, spreading the toes, as you're ready, inhale, sweep your arms up, exhale, forward fold, diving forward and then releasing, inhale, half arch, lift up and lengthen, exhale, bend your knees, let's step the left foot back, right knee bends, we're dialing in the strength of the legs, reaching back, lengthening forward, feel how you're going to hug that right hip in towards the midline, if you want to play with your balance and strengthen the legs, you might reach the arms back, nice and broad through the chest, kind of like locust through the body, drawing the shoulder blades towards each other, feeling that wobble, grounding the hands, press through the ball of your right foot, straightening the right leg pyramid, and then bend the front right knee, lifting the heart, if that feels good, lunging, and then press through the ball, that right foot, right leg straightens, little pyramid action, pulling that right hip back, bend the front knee, come into your runner's lunge, maybe a few more like this, waking up the hamstrings, back hip flexor, next time you bend that front knee, we're going to lower the back knee down, and inhale, sweep the arms up, hooking the thumbs again, and with the inhale, feel how you can kind of wiggle and lengthen a bit more, feeling the thumbs apart, maybe fanning the fingers, and feeling that internal lift, back of the heart supporting you, and touching the breath, nice, one more inhale, exhale, release the hands, let's try the opposite finger, knuckle on top, inhale, lifting the chest again, opening up, and as you're ready, release the hands, draw your hips back, again, let's ground that front foot, stretching the top of the ankle, top of the foot, right leg is kind of straightening here, and then play with feeling the toes up, coming onto that right heel, you might experiment with kind of turning the toes out, feeling that stretch through the outer leg line, when you feel ready, bend that front knee, moving into our twisting lunge, ground on the left hand, tuck the back left toes, back knee lifts, inhale, sweep your right arm up, maybe toe heel that foot a little wider, give yourself space, push back, lengthen up, find a place where your neck feels good, inhale, beautiful, exhale, release that right hand, step back downward dog, walk it off, pedal the feet, stay here, lower the child's or inhale, shift forward into your plank, exhale, lower down, elbows in, and inhale, cobra, press through the palms, lifting, exhale, lead with the heart, lower down, tuck your toes, press up, downward dog, a few breaths here, from downward dog, we're walking or hopping our feet towards our hands, find your way there, once you arrive, inhale to lengthen, hands might slide up the shins, exhale, softening and forward fold, bend the knees, root through the feet, inhale, sweep your arms up towards the sky, lengthen, exhale, hands to the heart, taking a few moments, letting everything settle, nice, second round, a little different, setting up for chair pose, so feet might be about hips width apart, spreading the toes, let's sweep our arms up toward the sky, just feel that length as you draw the ribs in, navel to spine, well, inhale to lengthen, exhale, bend the knees, and then hinge at the hips, shifting weight back into your heels, feeling the outer glute muscles, navel to spine, long through the neck, inhale, exhale, diving and forward fold, releasing the head, inhale, lift up and lengthen, exhale, bend the knees, step your right foot back again, left knee bend, setting up for warrior one, pivot on to the outer right edge of the foot, you might toe heel that left foot a little wider, we're going to find that same action for the arms, so stay low through your legs, sweep the arms back, hug the shoulder blades towards each other, navel to spine from here, inhale, sweep up, a little different transition, reaching the arms up towards the sky and feel you can draw your left lung, your left ribs back, rooting through the outer edge of that back foot, tailbone drawing under, lifting, let's take three more breaths here, yeah, easy through the eyes, from warrior one, sweep the arms back, find that interlace again and inhale, lift up, open the chest, stay here, move into devotional warrior, getting to hinge forward the hips, drawing that left shoulder on the inside of the left knee, releasing the head, sweeping the arms up out and over, yeah, grounding through the outer edge of that right foot, nice strong for the legs as you're ready in, reach the arms back, sweep them up towards the sky, we're going to open up warrior two, so reorganize your feet, left heel in line with the right inner arch, taking a few moments in warrior two and with an inhale, press into the ball of your left foot, reach the arms up, exhale into your warrior two and inhale, arms reach, exhale, warrior, find one more like this, exhale, warrior, let's reverse, slide the back hand down the back leg, inhale, sweep the left arm up, couple of breaths here, opening up through the left ribs, you might even bring your right hand and just kind of feel the left ribcage softening, beautiful and then cartwheel the hands down, twisting lunge, ground the right hand, toe heel the left foot wide, sweep the left arm up, twisting lunge again and then exhale, press that left hand down, downward dog, here we are, pedaling the feet, might stay here, you're welcome to lower onto your knees, child, or inhale into plank, strong here, exhale, lowering elbows in, gentle cobra, lifting it through the heart, slowing it down, feeling that space through the chest, exhale, lead with the heart, lower down, tuck the toes, press up, downward dog, couple of breaths here, meeting at the top of our mat, you might walk the feet towards the hands or bend the knees and play with hopping forward, inhale to lengthen and exhale, forward fold, soften through the knees, reverse, press through the feet, inhale, sweep the arms up and exhale, hands together at the heart, again taking a few moments here before we move into our last side, last round, setting up for chair pose, feet about hips width apart, spread the toes, let's start with sweeping the arms up, and drawing those front ribs in, navel to spine, get long and lengthen, and then as you're ready, bend the knees, hinge at the hips, so shifting the weight back, long through the neck, feeling the fullness in the back ribs again, fullness through the low back, inhale, exhale, diving forward, uttanasana, with your inhale, half arch, hands might slide up the shins as you lengthen, exhale, bend your knees, step your left foot back, right knee bends, we're setting up for warrior one, pivot onto the outer edge of your back foot, stay low in the legs as you sweep the arms back, hugging the shoulder blades and rounding through the legs, inhale, sweep the arms up, getting into your warrior one on this side as you pull the right ribs back, settling in, reaching up, feeling the face, couple of breaths, sweeping the arms behind the back, opposite finger on top, inhale lift the chest, exhale, forward fold, drawing that right shoulder on the inside of the right knee, reaching the arms up out and over, releasing the head, you can hug that right hip and knee into the midline, strong for the legs as you're ready, reach the arms back and then sweep them up towards the sky, opening up for warrior two, reorganize your legs, right heel in line with the left inner arch, inhale, press through the ball of your right foot, right leg straightens, arms reach, exhale, right knee bends, warrior two, inhale, press through the ball of the right foot, reach the arms, exhale into your warrior, let's find two more, inhale, reach, exhale, last one, pressing through that right foot, straighten the legs, arms reach, exhale, warrior, reverse, slide the left hand down the back leg, inhale, reach the right arm up, keeping that right knee bent, you might wrap your left hand, fingers around the right rib cage, feeling the breath, as you're ready cartwheel the hands down, twisting lunge, ground the left hand, toe heel, that right foot a little wider, sweep the right arm up, we've been here before, let's find a place where the neck feels good, as you're ready release that right hand down, step back, downward dog, nice work, pedal the feet, stay here, lowering the child's or shifting forward into plank, lowering onto the knees or through chaturanga, inhale the cobra, maybe this time it's upward dog, lifting the chest, real active through your legs here and then exhale, navel to spine, downward dog, couple of breaths, being a nice little sweat going, beautiful, you can walk or hop the feet towards the hands, inhale to lengthen and exhale, forward fold, as you're ready, press through the feet, reverse swan dive, sweep the arms up, oh exhale hands together at the heart, taking a few moments here, letting everything settle, hmm, let's set up for tree pose before we make our way down to the floor, you might be working near a wall, wherever you are, take a few moments, feel to the asana, feel mountain pose through the body, it's taking a few moments to center and ground, I allow for a exhale, that always helps, shifting into our right foot, so spread the toes on that right side, grounding through the outer hip and then opening that left hip, coming into that external rotation, you might have the heel towards the inner ankle, maybe it's the calf, maybe it's the upper thigh, hugging that right hip in, hands might find each other at the heart, maybe you're reaching the arms up towards the sky, we're allowing for that movement here, and finding our center within all of the movement and chaos, noticing the quality of your gaze, your drishti, the quality of your breath, just one more inhale, drawing hands together at the heart, exhale as you're ready, release, shake it out, exhale, shifting into our left foot as you're ready, spread the toes, opening your right hip, and this is a different side, different story, heel towards the inner ankle, the calf, maybe the upper thigh on this side, as you find your center here, hands might rest at the heart, maybe you're going your branches towards the sky, finding that quality of stillness within the movement, okay, more moments here, and then maybe bringing the hands back, and releasing, shake it out, beautiful work, we're going to transition down to the floor with a sun salutation, so taking your time top of your mat, settling, centering, hands together at the heart, as you're ready, inhale, sweep your arms up towards the sky, and with your exhale, diving forward and in, releasing the head, inhale, slide the hands up the shins, lengthen your spine, exhale, let's step back into a plank, nice and strong through the legs, drawing the deep low belly up into the spine, last plank together this morning, we're going to lower slowly under the belly, keeping the elbows in, forehead on the floor, setting up for a locus, shalabhasana, sweep the fingers towards the toes, find that internal rotation through your thighs, from here let the inhale inspire that lift through the chest, maybe you're adding the legs and reaching the fingers towards the toes, the action the play here is to draw the back body into the spine, I like to look down to keep the neck really lengthening, long, inhale brings you up, exhale brings you down, maybe forehead or one ear on the mat, nice little exhale, second round as you're ready, and you're welcome to stay right here, you might find the previous variation or the interlace would feel good around the sacrum, you might interlace your fingers, inhale lifting up through the chest, maybe adding the legs, nice and broad through your collarbones, looking down, feeling that strength in your body, that energy as you inhale lift up, exhale gently, release, lower down, forehead or maybe the opposite ear towards mat, nice little exhale, there's one more round in shalabhasana, locus, maybe you want to play with joining me towards both, dhanurasana, bending the knees, reaching back for your feet, now be mindful of drawing your knees and your hips in line here, so without spraying the knees and legs too wide, want to lengthen through the thigh bones, and with an inhale begin to lift your chest, and then kick back into your hands here as you lift the thighs, drawing the knees towards each other, lifting up long through the neck, action through the toes, yeah, inhale lift up and exhale gently, sweetly, release, beautiful, from here we're transitioning onto our back, if a child's pose would feel good on your body, you might join me, if just simply rolling onto your back and hugging your knees into your chest would feel good, do that, a few moments here finding just a gentle counter pose, and maybe a little wobble in child, a wobble on your back, knees into chest, no rush, when you feel ready, and you're back, not already there, let's set up for a round of bridge, bringing the heels in line with the sitting bones, feet parallel, reaching your fingers towards the heels, and as you're ready just take an inhale together, exhale curl your tailbone under, press through your feet, and then just lift your pelvis up off the floor, remember that laying through your thigh bones, yeah, hands might press down into the floor, you might, it would feel good one last time to draw your shoulders under, but you find that interlace around the low back, going to keep the neck long, looking forward, retuning towards your exhalation, play here, see if you can relax some of the gripping, some of the effort through the buttocks, through the glutes, and feeling that work through the legs, sweet, when you feel ready to release, let's play with lifting our heels up, coming high into the balls of the feet, free the arms up towards the sky, round the upper back, we're rolling our spine down one bone at a time, releasing the arms, feeling upper back, mid back, low back, and pelvis, nice full exhale, nice, let's bring the soles of the feet together, let's let the knees fall wide against supine, baddha konasana, let's bring the hands behind the head, yeah, so we're opening the elbows, opening the legs, soles of the feet together, and from here go ahead and arch your back a little bit here, so coming into that, that cow stretch through the spine, that extension, and then with the exhale we're lifting our head up off the floor, drawing the elbows towards each other, doing a sit-up, drawing the knees together, feet ground, and then inhale open wide, knees wide, elbows wide, arch the back, exhale, lift up, curl up, knees together, elbows together, let's find three more, coming into your butterfly, arching the back, opening the chest, exhale, curl up, lift up, two more, going wide, arching at your own pace, lift up, curl up, knees together, feet on the floor, last one, knees wide, arms wide, arch your back, exhale, draw everything in, curl, lift, and then just slow release, take a moment, stretch the legs out, stretch the arms out, might feel good to even stretch the arms over the head, bring the legs together, flex the feet, drawing the toes towards the face, front ribs drawing in, nice, let's bend the knees, we'll cross the right ankle over the left, do a little side to side, stretching the arms out, we're rolling onto the inner outer edge of that bottom foot, and stay with this or come back into the center and hug that left knee and lift the knee up off the floor, coming into our figure four, weaving your right arm through there, finding the back of the left thigh, chin, flexing your right ankle, releasing through that right outer hip, and noticing the quality of your breath here, noticing where you can soften, beautiful, take your time, release the hands, moving into a spinal twist from here, go ahead and continue to cross that right leg, cross the body, coming into a spinal twist over to our left eagle wrap style, rolling onto the left side and sweeping that top arm up and opening, nice, arriving with an inhale, deepening and softening with an exhale, finding the space between the eyebrows, be letting that right shoulder back of the right lung get heavy towards the earth, taking your time with this, again no rush when you're ready, unwrap your legs and just slowly unwind onto your back, reorganize, let's bring that left ankle across, stretch the arms out, little side to side rocking here, you might tip it over to one side or the other, or begin to draw that right knee in a bit closer, flexing the left ankle, coming into our figure four, maybe you're weaving your left hand through there, finding the back of the right thigh, shin, if you find your head is dropping back, you might tuck an extra blanket underneath your head for support, yeah you see through the eyes, the shoulders, the fingers, breathing into where you feel it, taking your time, you might stay here a bit longer, you feel ready for the twist, release, the hands continue to wrap that top left leg around, moving into an eagle wrap variation, roll onto your right side, and then you might sweep that top left arm over your head, and make a big circle as you reorganize the upper body, allow for an inhale, exhale soften, one more breath here, and you are welcome to stay here as long as you'd like in your twist, when you feel ready to transition just slowly unwrap that top left leg, lead with the leg, and then reorganize your spine, your hips, you might hug your knees into your chest, might feel nice to take a happy baby or a variation of happy baby as you reach up for your feet, hands find the outer edges maybe, and there's some rocking from side to side, yeah, really play with this, sweet, slowly gradually releasing your feet if you're in happy baby, setting up for your final relaxation, shavasana, and stretch the legs out, make sure you're nice and cozy and comfortable and warm, this morning if you'd like to join in a seated meditation, you might stay in shavasana or you might roll to your side and just slowly transition up towards the seat, choosing what would feel best for your body or energy today, and if you're resting in the shape of shavasana, play with letting the weight of your body, the weight of your bones drop and settle, you're easing your way into a seat, feel your next inhale, invite some length awareness up through the spine, and widening at the base of your skull, softening of the jaw, softening through the eyes, and if you're seated, notice what might have your attention, thoughts swirling around, sensations through the body, outer sounds, movements, feeling this internal presence, this space within all of the outer movements and vibrations and sounds, you might even anchor your attention towards the breath, feeling this tether, this presence, and feel that kind of fullness through the back ribs, presence in the back body, maintaining this quality of length, while simultaneously softening, any gripping, any tensions, anticipations, and still allowing yourself to be as relaxed as you can be, physically as well as emotionally.

And leaning in potentially, sutra 1.12, stillness develops through practice or abhyasa, and non-attachment Vairagya. Our teacher Ravi translates abhyasa as the effort of remaining present. Vairagya is softening the attachments, the clinging, the identification, resulting in a sense of freedom from oneself, freedom from the known. Just a few moments here. If you're in the shape of Shavasana, you are welcome to stay where you are. And when you feel ready to transition, it's in your own timing, slowly transition towards the seat. And from here, joining our hands together.

So grateful for this opportunity to be together in this way, in this time, practice. Share the sound of Aum. We'll exhale everything. Breathing in. Namaste. Okay. Thank you so much and have a beautiful day.