Graceful Fluidity Flow

Good morning, good afternoon, everyone. Hope you can see me okay. It's such a pleasure to be here. We'll get started in just a minute. I hope this finds you all well. And from wherever you're joining, we'll start seated on our mat. So just take your time to find a comfortable crossleg seated position and just settle in. So today, we're going to move through just a really fluid practice. Last week, we worked with kind of the element of earth and land and grounding. And I'm going to bring it up the chakras a little bit to the second chakra, which is all about this fluidity, this watery element. And so we'll move into a hip focused fluid practice today. And I'm going to try not to say this morning, because I know that for some of you, it's afternoon, those of you in Europe getting toward the evening. But thank you for joining from wherever you are. Such an honor and a privilege to be with you. So let's get started. So find a comfortable seated position, feel free to sit up on a blanket or a pillow if you want to elevate your hips a little bit. And then just take a moment to arrive here to land, to acknowledge yourself first and foremost for showing up for your practice. Know that can often be the most difficult part is actually showing up. So honor yourself for doing that honor your body today. And as we move through this practice, just take what works for you leave what doesn't and everything is optional, but the breath. So let's start to come into the breath. Maybe close your eyes and just begin to notice just the natural fluidity and the rhythm of your breathing. Feeling the rise of the inhale, the fall of the exhale. We'll take a few cleansing breaths together. So allowing a big full breath in through your nose, filling up and then open the mouth, sigh it out, let something go. And again, like that big full breath in through the nose. Let it out the mouth, let it go. Beautiful. One more inhale. Let something go on your exhale. And then just coming back to the natural rhythm of your breath or if you're working with Ujjayi yogic breathing, allow the breath to start to move slowly and deeply in and out through your nose. Good. And then let's find some movement. So moving with the breath, we'll move into Sufi rolls. So as you inhale, start to let your weight shift forward, letting the chest come over the knees. And then as you exhale, kind of find that cat-like quality and round back onto your sitting bones. And then we'll just start to move with the breath. So the inhale brings us forward, the exhale brings us back. And you can take these circles as wide as you'd like or as small as you'd like. You're just kind of feeling into the hips, into the low back and just noticing how that feels for you this morning. Maybe letting today, today, not this morning, maybe letting your eyes close and just allowing yourself to move with the flow of the breath. And if there's any place where it feels good to linger, feel free to pause and linger. And at some point you might change the direction of the circles. So I'm just kind of churning the energy here, mixing it up, taking a few more full deep breaths. And at some point maybe you're changing the crossing of the legs, bringing the opposite leg in front. And then begin to let the circles become a little bit smaller so that you start to bring the weight back toward your center. And as you get to the center, just take a moment to pause, to observe. And then reach your left arm out to the left, reach your right arm up and over your ear. Take just a nice side body stretch here, rooting down through the right sitting bone. And then inhale, come back through center, take it over to the other side. So softening the right elbow as you reach the left arm, just up and over your ear and you can let that left hip melt down. And then again, one more time to the left side, reach your left hand out to the left, reach your right arm up and over your ear, big breath in. And as you exhale, up and over to the other side, right elbow softens, reach your left arm up and over. Good. And then coming back through center, just take a moment, walk your hands in front of you, any amount, just kind of letting the head and neck and shoulders relax, forward hold. And then coming back up through center, meet me in all fours, we'll come to a tabletop position. So take your time to make your way into a tabletop, just letting your shoulders come right over the wrist, hips over knees. And then again, just start to find some circles here so you can go clockwise or counterclockwise, just shifting the weight around for barrel rolls.

You're getting into the wrist a little bit, feeling and stretching through the wrist, letting the hips sink back. It might even come toward a child's pose. Starting to circulate the energy, find that fluidity, maybe everything is cracking like it is for me. And just taking a couple more rounds with your breath. So moving in a way that it feels good to move, moving like you. And then eventually letting your hips just start to melt back towards your heels, coming toward child's pose. And as you land in child's pose, you sway your hips from side to side a little bit. Reach your arms forward actively so the elbows lift up off the earth. Good. And then tent your fingertips and start to crawl your hands over to the right side. So we're coming into a side body stretch, let a little weight shift off toward that left hip. And then breathe up and through the left rib cage. Send the breath all the way through the side body. Nice. And then as you inhale, come back through center, take it over to the other side. So walking your hands over to the left side, letting a little weight shift off toward the right hip. Breathing into the right side body all the way up through the right rib cage. Nice. And then coming back through center, taking a moment to pause here, the pose of the beginner, knowing that you can come here at any time as we move through this fluid practice. There's also a lot of fluidity and stillness. So welcome to come here at any time. Good. Come back up to all fours as you're ready. Let's bend the elbows, bring the chin and the chest down to the earth, and then just kind of scoot your way through into a low cobra pose. So hug the elbows in, draw the shoulders back, press through the tops of the feet, and just start to peel the chest up off the earth, any amount. Good. And then as you exhale, soften and release back down to the earth. We'll do that two more times, rolling cobra. Inhale, bhujangasana. Peel up. Good. Exhale. Let everything release. One more. Inhale. Let the legs stay engaged as you peel the chest up off the earth, cobra. Good. Exhale, lower down. Press it back to hands and knees. So come back to your tabletop. Walk your hands in front of the shoulders just a bit, and then tuck your toes. Lift the hips up and back, coming into our first downward facing dog. And as you come to down dog, just find any movement that feels good here. So you might swivel your heels from side to side or start to pedal it out through your feet, and just moving to feel into the backs of the legs. Good. Maybe sway your hips from side to side, and if the hamstrings are tight, feel free to bend the knees. Let the spine be long. Let your sitting bones reach up toward the ceiling, and just sending the breath all the way through the back body. Nice. Beautiful. And then as you're ready, come forward to plank pose. So top of a pushup. Let the shoulders come right over your wrist. Let your hips be aligned with your shoulder blades. So there's one long line of energy from the crown of the head back to the heels. And then lower your knees down. Let your hips sink back to your heels for child's pose again. Got it. And we're moving into a flow here. So come up to all fours, bend the elbows, bring the chin and the chest down to the earth. And then again, just kind of scoot your way through into cobra pose, bhujangasana. Press through the tops of the feet as you lift up. Big breath in. Good. Downward facing dog. Pressing up through hand and knees, tuck the toes, lift the hips all the way up and back.

Good. And let's move with that a few times. So with the breath, inhale, glide forward to plank pose. Exhale, lower the knees, child's pose, hips to heels. Inhale, all fours. Exhale, bend the elbows, bring the chin and the chest down. Cobra pose on your inhale. Peel the chest up, draw the elbows in. Good. Exhale, downward facing dog, lift the hips all the way up and back. Beautiful. One more like that. Inhale, glide forward to plank pose. Exhale, child's pose. Good. Inhale, all fours. Exhale, bend the elbows, bring the chin and the chest down. Um, cobra pose is the inhale. Downward facing dog. Exhale, lift the hips all the way up and back. Good. And then walk your hands back to your feet. Find a forward fold at the back of the mat so you can bend the knees deeply here and just let everything kind of melt down over the legs.

And then if it would feel good, you can start to sway a little bit side to side. Maybe shake your head yes and no a few times. Just shifting a little bit more weight toward the balls of the feet. Any movement at all that feels good. Starting to open up through the backs of the legs, calming the nervous system. And if you're holding opposite elbows, just take a moment to take the opposite arm on top, couple full deep breaths. Good. And then let your hands find the earth. Take your time to walk it all the way back out to downward facing dog. Nice work. And then as you come to your down dog, let's float the right leg up. Put a bend in the right knee, open up the hip for a couple of breaths. Maybe roll out your foot a few times. Or you can take some big circles with that right leg, feeling into the right hip. Good. And then straightening through the right leg, square off your hips, big full breath in. Draw your right knee to your right elbow and hover top of a pushup. Good. And then we're stepping the right foot all the way to the outside of your right wrist. So we're in this kind of wider lunge here. Come up onto your fingertips for a moment and just reach the heart forward. Good. Hug that right hip in. Plant your left hand down just under your left shoulder and sweep your right arm up, coming into a wide lunge twist. Good. And then as you're here, maybe roll out your wrists a few times, one direction, then the other. We do a lot of work on our wrist in this practice. So just giving it a little love. Good. And then lower your right hand to the inside of your front foot. We're walking to the left, face the side of your mat, and then keep going to the left side as you bend your left knee. Straighten the right leg out, coming towards Skandhasana. You might lift your hands up towards your heart center. Good. So breathe into that left hip. Couple breaths here.

Nice. And then stay low to the earth. Come all the way back to the front of your mat. Find a lunge. Come on to the ball of your back foot and then lower your left knee down to the earth. Come on to your fingertips. Lift the heart, lift the gaze. Take a big full breath in. As you exhale, shift your weight back, half-split, Arda Hanamanasana. You can lift your right toes up. Maybe spread the toes. Good. And then just start to move with your breath. So as you inhale, re-bend through the right knee. Lift the heart, lift the gaze. Exhale, half-split, Arda Hanamanasana. Good. And just let the breath guide you. One more round. Inhale, brings you forward, rebending into your lunge. Exhale, brings you right back into that hamstring stretch. Nice. And then come back to your lunge. Let's step it back to downward facing dog. Right foot meets the left. On an inhale, glide forward to plank pose. And as you exhale, lower all the way to the belly. Maybe the knees stay lifted this time. Cobra pose, draw the shoulders back. Lift the heart, legs engaged. Good. Meet me back in downward facing dog on your exhale. Let's hold here for a breath, big full breath in. Open the mouth, let something go, sigh it out. Good. Left side, as you're ready. Inhale, left leg lifts. Bend the knee, open up through the hip. Maybe roll out your foot a few times or you can take some big circles with that left knee, just peeling into the left side. Noticing for a moment if this side feels a little bit different.

Good. And then straighten the left leg any amount. Draw your left knee to your left tricep and hover top of a push-up. Good. And then step your left foot to the outside of your left wrist. So you're in this wide lunge. Come up onto your fingertips for a moment. Reach the heart forward. Stay active in that right leg. Good. And then plant your right hand down. Sweep the left arm up. Find a twist. Keep hugging your left hip in. So let this twist happen from the navel up and then maybe roll out your wrist a few times in one direction. And then the other. Good. And then lowering left hand to the inside of the front foot. Walk it to the right this time. Face the side of your mat. And then we're bending through the right knee for scandhasana. So you can keep that left foot down on the earth or come up onto that left heel. Maybe bringing your hands to your heart center for a couple breaths. Breathe into the right side. Staying low. Good. And then staying fluid. Stay low. We'll come back to the front of the mat. Runner's lunge. Come onto the ball of your back foot. Lower your right knee down to the earth for a moment. Come up onto your fingertips. Lengthen. Lift the heart. Lift the gaze. Big breath in. Good. And then as you exhale, just simply shifting your weight back. Hamstring stretch. Arda hanumanasana. You can lift the left toes up off the earth and just send the breath all the way through the back of your left leg. And then let's move with the breath. So the inhale brings us back forward into the lunge. Big full breath in. Good. Exhale. Shift the weight back. Breathe. One more. Inhale. Rebend. Lift the heart. Lift the gaze. Exhale. Fold over that front leg. Arda hanumanasana. Nice work. Rebend through your front knee and then tuck your toes. We'll step back to downward facing dog. Left foot meets the right. Glide forward in plank pose. And then your choice. You can lower all the way to the belly if you want to play with chaturanga. It'll come halfway down. Cobra may be up dog on the inhale.

Straightening out the arms. Firming the knees and thighs up off the earth. And then meet me back in down dog. Lifting the hips all the way up and back. Good. And you stick a slow walk to the front of the mat. Walking your feet to your hands. Forward fold. And then on an inhale, just lift halfway up. So you can walk your hands up onto your shins. Lengthen through the spine. Offer the heart forward as you exhale. Soften and fold. Bend the knees deeply. And just roll up nice and slow. One vertebrae at a time. Good. As you get to the top, bring your shoulders up toward your ears. And then exhale. Drop them down. And just take a moment to pause. Bring your hands to your heart center. Close your eyes. And just check in with your breath. Excuse me. Losing my voice a little bit. And in this moment, in this pause here, still tune into that fluidity. Maybe setting an intention here for your practice. Anything you'd like to call in. Or maybe let go of. Feel the heart beating. Beautiful. And then blinking the eyes open. We'll move into some variations of a sun salutation. So step your feet as wide as your mat. And take a nice wide stance here. And then let the toes go out slightly. Let the heels come in. And we'll move into yogi-squat malasana. So as you inhale, sweep the arms up. As you exhale, draw your hands through your heart center and bend your knees deeply. Coming into yogi-squat malasana. Good. And then hands to the earth. Parallel your feet. Just fold over your legs. Forward fold. Good. And then step your left foot to the back of the mat.

Plant your left hand down. Sweep your right arm up. Take a nice twist here. And then step it back to downward facing dog. So right hand lowers. Stepping your right foot back. Good. Glide forward to plank pose. Top of a push-up. And then your vinyasa. So maybe chaturanga. Maybe you're coming all the way down. Cobra or up dog. Inhale. Downward facing dog. Exhale. Good. Big full breath in. As you exhale, side out. Let it go. Good. And staying with the left leg. Sweep your left leg up and back. Draw your left knee to your left tricep and hover top of a push-up. Good. And then step your left foot to the outside of your left wrist. And then we're stepping the right foot to the outside of the right wrist. Squatting down. Malasana. Come back to yogi squat. Good. And then hands to the earth. Parallel the feet. Soften your knees. Roll up. Nice and slow and fluid to stand. Bringing your shoulders up towards your ears. Big breath in.

And just let them land. We'll take that all to the right side this time. So just moving with the breath. Inhale. Arms sweep up. Toes out. Heels in. Yogi squat. Malasana. Squat down. Good. Hands to the earth. Parallel the feet. Fold over your legs. Step your right foot to the back of the mat. Plant your right hand down. Sweep the left arm up. Take a twist. Good. Down dog on your exhale. Step the left foot back. Inhale. Plank pose. Exhale. Lower. Inhale. Cobra or up dog. Lift the heart. Good. Exhale. Downward facing dog. Lift your hips up and back. Beautiful. Right leg lifts. Take a big full breath in. Right knee. Right tricep. Hover. Step your foot to the outside of your right wrist. And then step your left foot to the outside of your left wrist. Squat down. Malasana. Hands to heart. Good. Hands to the earth. Parallel the feet. Fold over your legs. Roll up.

Nice and slow. One vertebra at a time. Shoulders up towards your ears. Big breath in. Roll them down the back. We'll take that all one more time. Let's pick up the pace just a bit. Moving with the breath. Inhale. Arms sweep up. Exhale. Yogi squat. Malasana. Good. Step your left foot to the back of the mouth. Plant your left hand down. Sweep the right arm up. Downward facing dog. Exhale. Inhale. Glide forward to plank. Exhale. Lower. Halfway or all the way down. Inhale. Cobra or up dog. Exhale. Downward facing dog. Left leg lifts. Big full breath in. Good. Step your left foot to the outside of your left wrist. Step your right foot to the outside of the right. Squat down. Malasana. Forward fold. Roll up slow. One vertebra at a time.

Shoulders up towards your ears. Roll them down the back. Good. Last side. Right side. Inhale. Arms lift. Squat down. Malasana. Good. Forward fold. Step your right foot to the back of the mat. Right hand plants. Left arm lifts. Take a big full breath in as you twist. Good. Downward facing dog. Inhale. Plank pose. Exhale. Lower through your vinyasa. Inhale. Cobra or up dog. Exhale. Down dog. Right leg lifts. Big full breath in. Exhale. Step your right foot to the outside of your right hand. Yogi squat. Left foot steps forward. Malasana. Hands to heart. Good. Fold over your legs and then again just roll up slow. One vertebra at a time. Bring your shoulders up towards your ears and then just release. Take a moment. You can keep that wide stance in the leg. Bring one hand to your heart. One hand to your low belly and just check in. Go inward. In this practice we move from the inside out. Feel your heartbeat. Maybe it's elevated a little bit with that flow. I'm just going to notice the energy that's circulating. A couple breaths.

Coming back to whatever it is you'd like to call in here in your practice. Good. And then let's move on. We'll come to chair pose at the front of the mat. Feet together. Sink the weight into the heels. Arms sweep up. Big full breath in. As you exhale, keep the legs how they are and just sweep the arms back behind you. We'll do that a couple times. Inhale. Right into utkatasana. Chair pose. Exhale. Sweep the arms back behind you. So one more time. Inhale, gathering energy. Exhale. Sweep it back. This time we'll fold over the legs. Uttanasana. Fold in. Good. On an inhale, lift halfway up. Either hands on shins or fingertips can stay on the earth. And then plant your palms. Step or lightly float back. Move through your vinyasa or skip it altogether. You can always come right back to your downward facing dog and we'll meet there.

Let's take a few full deep breaths. Perhaps letting out a sigh, letting something go. Good. And let's stay with this wide twist pattern so that we can get into the hips a little bit. That second chakra. So inhale your right leg all the way up and back. Draw your right knee to your right tricep. Step the foot to the outside of your right wrist. So you're in that wide lunge again. And then find a twist. So plant your left hand down. Sweep the right arm up. We've been here before. Coming to skandhasana. Face the side of your mat. Put a bend in your left knee and straighten through the right. Good. And then stay low. Come back to a runner's lunge. Facing the front of your mat. Come onto the ball of your back foot. And then let's set up for warrior two this time. So spin the back heel down. Lead with your left arm and just take a moment to arrive. Good. So sinking down toward 90 degrees in that front leg. You soften the shoulders a little bit. You can kind of move in and out of it a little just to find this stability in the legs, but a lightness, the fluidity in the upper body. Good. And then flip your front palm. Just tilt back. Keep the legs how they are. Reverse warrior. Feel that length through the right side body. Maybe sinking down a little deeper into that right knee. Good. And then circle your hands down to the earth. Step back. Plank pose. Right foot meets the left. Your vinyasa lowering. Inhale cobra or up dog. Exhale, down dog. Good. Big full breath in. Let something go on your exhale.

And then just bringing it to the left side. Inhale, left leg lifts. Exhale, step your left foot to the outside of your left wrist. Plant your right hand down. Sweep the left arm up. Find a twist. Good. Skandhasana. Lower your left hand. Crawl to face the side of your mat. Right knee bends. Left leg straight. Beautiful. And then stay low. Walk it all the way back. Runner's lunge facing the front of your mat. Come onto the ball of your back foot and then spin the back heel down, setting up for warrior two. Lead with your right arm and just take a moment. Take a moment to find your own intuitive alignment. Maybe moving in and out of it a few times. Just feel the strength of your legs, the lightness in the upper body, the ease and the effort. Steer up the sukha. Good. And then soften the shoulders a little bit. Keep the legs how they are. Flip your front palm. Tilt back. Reverse warrior. Feel that length through the left side body, all the way up through the left rib cage. Nice. And then circle your hands down to frame your front foot. Step back. Plank pose vinyasa or skip it from right to downward facing dog. If you're moving through, the inhale opens the heart. And the exhale bows you in towards yourself. And just taking a few breaths to land. Always welcome to lower your knees here.

You want to sit back on your heels for a couple breaths. That might feel nice. Goes for me. And then just take a moment to observe. If you're in your down dog, you allow it to be a reminder to come back to your breath. Good. And then we'll move on as you're ready. From downward facing dog, rise up onto your toes, big bend in your knees. Look forward. Step or lightly float to your hands, front of the mat. Inhale halfway up. Exhale fold. Chair pose utkatasana. Weight into the heels. Arms sweep up. And then straighten in the legs. Feel the lift in the upper back. And gather your hands to heart center samasthiti. Taking a moment to observe and breathe. Feel your heartbeat. We're just going to work with this pattern, adding on a little bit with every round. So when you're ready, we'll come right back to chair. Moving with the breath. Let the breath guide you. It's katasana. Keep the legs how they are. Exhale, sweep the arms back. Good. Inhale, gathering energy. Exhale, sweep it back. Last one. Inhale, gather. Exhale, this time fold over your legs, uttanasana. Inhale, halfway up. Plant your palms, step or lightly float back. Chaturanga. Cobra or up dog inhale. Downward facing dog. Exhale. So same beginning. Inhale, right leg lifts. Exhale, step your right foot to the outside of your right wrist. Plant your left hand down. Sweep the right arm up and twist. Let's gandasana lower. Come to the side of the mat. Put a bend in that left knee. Straightening out the right leg. Good. Stay low. Come all the way back to the front of your mat, setting up for warrior two. Spin the back heel down. Let the left arm guide you up and open. Viratoo. Good. And then flip your front palm. Keep the legs how they are. Tilt back, reverse warrior. This time extended side angle. Elbow to the top of the thigh. Left arm just up and over your ear. Feel that line of energy from your left fingertips all the way back to your left heel. Nice. And then let's move with the breath here. So inhale, come up and back. Reverse warrior. Exhale, come all the way forward into extended side angle. One more with the breath. Inhale, reach up and back. Reverse. Exhale, extended side. Good. Reverse warrior. Straighten through your front leg for a moment. Feel that reverse triangle energy. So feel that length through the right side body. And then circle it down and through your vinyasa. Set the right foot back, plank pose. Lower halfway or all the way down. Cobra. More up dog. Inhaling. Good.

Downward facing dog. Exhale, big full breath in. Tongue outlines breath. Let something go. Left side. Inhale, left leg lifts. Exhale, step your left foot to the outside of your left wrist. And take a twist. Right hand down. Left arm lifts. Good. Skandhasana. Lower the left hand down. Walk to the side of your mat. Put a bend in your right knee. Straighten the left leg out. Maybe hands to heart. Coming all the way back to the front of the mat, runner's lunge. And then setting up for warrior two. Let the right arm guide you up into Vyarvudrasana two. Take a moment to land. To arrive. Good. And then let's flow with the breath. Lift the front palm. Inhale, reverse warrior. Exhale, extended side angle. Bring that left elbow to the top of the left thigh. You can reach that right arm up and over your ear. There's one line of energy from your fingertips back to your right heel. Good. And then flowing with the breath. Inhale, come up and back, reverse warrior.

Exhale, extended side angle. One more. Inhale, up and back. Exhale, extended side. Good. Come up and back this time. Straighten through your front leg. Reverse triangle. Feel that length all the way through the left side body. Good. And then circle your hand down to the earth. Step it back. Plank pose, nora vinyasa. Lowering through. Cobra or up dog. Inhale, down dog. Exhale. Good. Take a moment to walk your hands back to your feet. Let your feet be hips distance. We'll take a forward fold here. Maybe hook your piece fingers. So your first two fingers and your thumbs. Around your big toes. Take a big full breath into length and come halfway up. And then let your elbows extend out to the side as you fold over your legs. And you can bend your knees any amount here. Taking this pause to breathe, to go inward now. To let something go. What can you let go of? Just a little bit more right here. And then releasing your toes as you're ready. Just slowly walking your hands back to downward facing dog. We'll meet there. We'll rise up onto the toes. Big bend in the knees. Look forward.

Step or lightly float to your hands, front of the mat. Inhale, halfway up. Exhale, soften and fold. Back to chair. Utkatasana. Weight into the heels. Arms sweep up. And then straighten the legs. Feel the lift in the upper back. And gather your hands to heart center. Just taking, again, just these pauses just briefly between the movement to notice where everything is kind of landing. Back to your heartbeat and your intention. Okay, let's take one more round with this. We'll add on just a bit. So as you're ready, come back to chair. Utkatasana. Good. As you exhale, sweep the arms back behind you.

Inhale, back to chair. Utkatasana. Exhale, sweep it back. Good. Inhale, gather what you need. Exhale, let go. Fold over the legs. Utkatasana. Inhale, halfway up. Exhale, plant the palms. Stepper lightly. Float it back. Yurvanyasa, or right back to downward facing dog. Good. Inhale, the right leg lifts. Exhale, step your right foot to the outside of your right wrist. Take a twist. Left hand down. Right arm lifts. Last time, Skandhasana, walk it to the left.

Put a bend in the left knee. Straighten out through the right. Stay low. Good. Come all the way back, runner's lunge. Standing up for warrior two. Spin the back heel down. Let the left arm guide you up. Take a moment to land. Arrive. Good. Flip your front palm, reverse warrior, and just one time, extended side angle. Let the exhale bring you forward. Good. Inhale, up and back. Straighten through your front leg. Reverse triangle pose. And then let's come into Trikonasana. So you might shorten your stance just a little bit as you reach your right arm forward. Let the right hand come below the knee. Lift your left arm up and breathe. So expand here. Take up space. Lean back a little bit. You can soften that right knee just a bit so you're not locking out through the legs. Good. Half moon. Left hand to your hip. Put a bend in your right knee. Reach forward with your right fingertips. Float your left leg up and find your balance. So you're pressing into the ball of your right big toe. And standing that left arm up toward the ceiling. And if your balance is off today, no worries. You can come back in. It's just meant to challenge you to play with the practice of presence. And then step back to triangle pose. So left foot finds the back of the mat. Left arm lifts. And then come all the way up to stand. We'll bring the hands to the hips. Just parallel the feet. Face the side of your mat. Let's take a nice wide leg forward fold. Draw the elbows back. Lift the heart. Lift the gaze. Keep your quadriceps engaged. Keep the length in the spine. Maybe hands stay on your hips or maybe they find the earth. Maybe your fingertips are in line with your toes. The elbows are bent. And the crown of your head is melting down toward the earth. Good. Breathe here. Every exhale. Letting go a little bit more. Let's do one couple more breaths. Sending the breath all the way through the backs of the legs.

And then as you're ready, just walking forward. We'll come to the front of the mat. Find your runner's lunge. Pause here for a moment. Start to heel toe the right foot to the right a few times. We'll take lizard pose. So take your hands on the inside of the right foot. Maybe lower that back knee down. This might be where you stay. Or maybe the forearms lower down. You can come into any variation here. There's lots of options. Sometimes it's nice to bring the right hand to the inner right eye and just kind of gently press that leg open a little bit. Go easy. Keep your knee right over the ankle. Breathe. More than anything, let it be about the fluidity of the breath today. Good. And then coming back through center, hands to the earth. Heel toe the right foot back to the center of your mat. And then let's take a low lunge. Reaching your arms forward and up. Unjaniyasana. Feel the lift in the heart, the upper back. And as you exhale, hands lower. Shift the weight back. Half split. Arda Hanumanasana. Good. And then we bend through your front leg. Downward facing dog.

Right foot meets the lap. Come forward to plank pose on your inhale. Then lower through your vinyasa or skip. Good. And we'll meet back in downward facing dog. Big, full breath in. Long breath out. Let it go. Left side. Inhale, left leg lifts. Step your left foot to the outside of your left wrist. Wide lunge. Right hand plants down. Left arm sweeps up. Big breath in. Skandhasana. Walk to the right. Put a bend in the right knee. Straighten through the left. Up. Good. Coming all the way back to the front of the mat runner's lunge. Setting up for warrior two. Spin the back heel down. Let the right arm guide you up. Take a moment to land. Good. Flip your front palm. Inhale, reverse warrior. Exhale, brings you forward. Extended side angle.

Good. Come all the way up and back. Straighten through your front leg. Feel that length through the left side body. And then moving into triangle pose. So keep that length in the left side as you reach forward. Left hand below the knee. Right arm lifts. And again, this pose is really about spaciousness. Take up space. Expanding in all directions. Good. And then moving into our balance. Right hand to the hip. Gaze down. Put a bend in that left knee. Reach forward with your left fingertips. Float the right leg up. Maybe reach your right arm up toward the ceiling. And then play with your balance. If you want to test yourself, maybe you gaze up toward the right fingertips. I'm keeping my gaze down on the earth right now. What works best for you. And then we're stepping it back to triangle pose. So right foot finds the back of the mat. And then back into the shape. And then pressing through the feet strongly. Rise up to stand. Bring your hands to your hips. Parallel the feet. Just going to spin around so I can face you here. And then maybe the hands come behind the back this time. You're interlacing to get into the shoulders. Take a big full breath in to lift up. And then exhale. Hold. Let the crown of the head melt down toward the earth. Maybe hands are down. Maybe you're doing something different with your arms this time. And just the intention of folding inward. Breathing. Arriving.

So nice. And then we'll walk your hands forward. Come to the front of the mat. Find your runner's lunge. And we'll set up for lizard pose. So this time we're heel toeing the left foot to the left a few times. Bring your hands on the inside of your front foot. Lower the back knee down. Maybe you're staying right here. Maybe the forearms are lowering to the earth or a couple blocks. And maybe you're taking that left hand to the inside of the left thigh and gently opening up through that leg. So you're feeling into the hips here. Breathing. One more. Full deep breaths. Wherever you're at. Good. And then hands to the inside of your front foot. Heel toe the left foot back to the center of your mat. And come right into anjali asana. Reaching the arms up. Let it be a little bit of a lift in the upper back. Heart opening. Good. As you exhale hands frame the front foot. Shift your weight back. Half split. Hamstring stretch. Good. Rebend. Step it back. Downward facing dog. This time come forward to plank pose and lower all the way to your belly.

Good. Take a moment to stack at your hands. Rest your forehead, your third eye on top of your hands and just breathe. Relax. Take a moment to notice when we pause, when we come toward these stiller moments. Where does the mind go? Without attachment. Noticing. Maybe gently coming back to your breath. Just this inhale. Just this exhale. Good. And as we're here on our bellies we'll reach the arms back actively. Maybe bring the palms of the hands toward the earth. And then start to peel the chest up off the earth. Draw the shoulders back. Maybe add your legs for shalabhasana. You might float your arms up off the earth. Good. And then just find the length here. Length through the spine, through the crown of the head, back for your toes. Big full breath in. And then as you exhale settle one cheek down to the earth and just release. Maybe sway your hips from side to side. Leasing through the low back. So nice. And we'll take another round. So coming back through center. Palms of the hands to the earth. Start to peel the chest up off the earth. Draw the shoulders back. Length in through the spine. Maybe float the arms and the legs up off the earth. Good. Engaging through the core. Protect the low back. Take a big full breath in. Exhale. Release the opposite cheek to the earth. Maybe sway your hips. Side to side. Let that go. Good. Last round you can stay with what we just did. If you want to go a little deeper, you'll bend the knees. Reach back. Hold the feet or your ankles. And then same thing. Just start to peel the chest up off the earth. Kick your feet into your hand as you lift up into dhanurasana. I think a big full breath in. And exhale. Let that go. Reverse windshield wiper the knees from side to side. And then press it back when you're ready. Into child's pose for a moment. Just feel that opening through the back body. And then sit back on your heels for a moment. We're going to move into some fluid camel poses here. So you might want to just take a look up here. I'm going to tuck the toes.

Sit back on my heels. And then take the left hand to the left ankle. And on an inhale, exhale. Sweeping the right arm in front of my face. Lifting the hips. Lifting the heart. And then as you exhale, you settle it all back down. Take it to the other side. Right hand. Right ankle. Inhale. Left arm lifts. Heart lifts. And then just let the breath start to guide the movement. So inhaling as you come to the other side. Exhaling as you release. Inhale. Left arm lifts. Exhale. Release. And maybe just take a few more rounds on your own with your breath. Maybe close your eyes. Feeling that lift in the heart. But that fluidity, that watery quality in the spine. One more round. Inhaling. Exhaling center. Inhale left. Exhale. Release. Untuck your toes. Sit back on your heels for a moment. You can also sit on a block if that doesn't feel good. And just take a moment to observe. Notice your throat specifically. Good. And then meet me in downward facing dog. I'll just set up to open the hips a little bit. Reaching your right leg all the way up in back. Kind of bend in your knee. Open up through the hip. Good. And then draw your right knee in toward your nose. Setting up for single pigeon. Start to parallel the shin toward the front of your mat. Take a moment to settle in. And let's keep this active and fluid for a moment. So bring your hands to either side of your mat. Tent your fingertips. Big breath in to lift the heart. As you exhale, bend the elbows in just any amount. Bow over that front leg. Good. And then inhale.

Peel your way back up. Straightening the arms. Exhale. Bend the elbows and fold. One more. Inhale. Peel up. This time exhale. Bend the elbows. Fold. Maybe walk your hands in front of you. And if there's the invitation to go a little deeper, just move into this hip opener. Breathing into the right hip. And then just kind of noticing again where the thoughts may enter. Being just a step removed by becoming the observer. The witness. Breathing into any sensations that you're feeling here. Any emotions. Be with it.

Good. And then slowly take your time. Make your way back. We'll meet in down dog. And just let that go so you can shake out that right leg. You might pedal it out a few times or take a vinyasa if you wanted. Otherwise, finding your way back to down dog. Setting up for the left side. Inhale, left leg lifts. Put a big bend in that left knee. Open up through the hip. Good. And then straighten through the left leg. Draw your left knee in towards your nose. Start to parallel the shin toward the front of your mat. Take a moment to arrive here. So setting up at the top. And then hands on either side of your mat. Big breath in to lift the heart. Exhale, soften the elbows and fold over that front leg. Two more like that. Inhale, peel up. Exhale, soften and fold. And inhale, peel up. Good. Exhale, bend the elbows. Maybe start to walk your hands forward. It's coming into single pigeon. If this is not the hip opener for you, thread the eye of the needle as a nice option. It's taking a moment to come into the left side and noticing. Take a moment to notice here if this side feels a little bit different. And notice what arises as you come toward stillness. A couple more full deep breaths. Deepest breaths of the day, maybe.

All right. So then take your time. Wiggle your way out of there if you want to come to down dog and shake it out. Go for it. Otherwise, maybe you're just shifting the weight off to one side, bringing the legs out in front of you. And we'll meet seated on our mat. So just taking a moment to wiggle in. Sit up high on your sitting bones. Reaching the legs out in front of you. Flex the feet. Inhale, reach the arms up. As you exhale, hold over your legs for a moment. And then inhale, just come halfway up and lengthen. And then exhale, release into your fold. Pashimottanasana. Just taking a moment here to pause and breathe into the backs of the legs, balancing out the right side and the left side. You can soften knees any amount here.

A couple more full deep breaths. Good. And then as you inhale, come up, keep your heels connected to the earth if you can. And we'll just take a little core work here as we lower down. So reaching the arms forward. And then lowering for the count of five, four, three, two. As you get to the bottom, lift the legs up and hover for five, four, three, feel the shaking, two, and one. Hug your knees into your chest. And the first time we've been on our backs, so just take a moment to rock a little bit from side to side. Feel into the lower back. You're taking your knees in circles in one direction and then the other. So nice. And let's take a few rolling bridge poses. So let the soles of the feet find the earth, hips distance, walk your heels in, and then on an inhale, reach your arms up over your ears, press through the soles of the feet, lift the hips up. Good. And then as you exhale, lower the hips down, lower the arms down on either side of your body. We'll do that a couple more times. Press through the soles of the feet, lift the arms, lift the hips, exhale lower. One more. Inhale, arms lift, hips lift. Exhale, lower it all down. Keep the arms up over your head for a moment. Step your feet as wide as your yoga mat. And then just let your knees drop over to the right side. And then just start to windshield wiper from side to side. So we're feeling nice spinal twists, opening through the hips, the glutes. Beautiful. And the next time the knees drop to the right side, let them hang out on the right side for a moment. So you're in a nice wide twist. And then you may, if you want to go a little deeper, you'll pick up your right foot, take it on top of the left thigh. Just encouraging that left leg down toward the earth and then sending the breath through the left side body. Nice easy twists. Maybe gazing over your left shoulder and just releasing and feeling that fluidity of the breath.

Softening through the low belly, softening the jaw, any rough edges, diving in. Good. And then letting the feet come to the earth, draw the knees to the left side. And you can stay right here or pick up your left foot, take it on top of that right thigh and just going to use that to draw that right knee and leg down toward the earth. Maybe gazing over your right shoulder, letting the breath fill the entire right side body. Where can you soften and release just a little bit more here? Beautiful. And then let that all go, come back through center, step the soles of the feet to the earth. Take a moment to step your feet as wide as your mat. Let the knees knock into touch and then just draw your hands to your low belly for constructive rest and just take a moment to observe.

So feel the breath, fill your hands as the inhale allows you to expand through the low belly. And the exhale allows you to release into the support of the earth a little bit more. Just one more very full deep breath in here. And then open the mouth, let it go. Good. And let's gather knees into chest, rock a little bit side to side. And then happy baby, me holding onto the outsides of the feet or the shins, knees wide.

There's softening and releasing through the low back and through your shoulders. And then if there's any movement that wants to happen here, you might take it from side to side or straighten out one leg and then the other or any last posture that the body is requesting here, honoring her. Good. And then eventually as you're ready, we'll gather the knees to the chest, draw your nose up towards your knees, hug everything in. Take a big full breath in, holding the breath at the very top. Sip in just a little bit more air and then open the mouth. Now, side out and just release into our final resting pose of Shavasana. So letting the legs just go long on your mat. Let your feet roll open, softening through the low belly, bringing the palms to face up on either side of your body. Let the arms fall away from you a little bit, take up some space here, maybe close your eyes and just tune into the fluid quality within. Even in this stillness, we find that ease, that grace, that fluidity. Allow yourself to be breathed here.

Letting go, letting be, just rest. Allow the breath to begin to deepen a bit, letting your next inhale be just a little bit longer than the last. And then start to invite any gentle movement to the fingers, the toes, the ankles, the wrists. And then reach your arms up over your head. Just take a nice full body stretch, allowing a big, full breath in here. And then exhale, let it go. The soles of the feet find the earth. And if it feels okay, just rolling over to either side, take a moment to pause on your side and notice, check in any changes from when we first began. And then keeping that ease of Shavasana, we'll make our way up to a comfortable cross-legged seated position. Just like how we started, let's just take a brief meditation here. So letting your hands rest on your knees, either palms facing down or up for receiving energy, let the elbows soften. If it feels safe where you're at, close your eyes or you can just find one point to focus your gaze in front of you.

And then just take a moment to tune in to the natural rhythm of your breath, tracking your breath, the rise of the inhale, the fall and the letting go of the exhale. Taking two more full, complete breaths. If you can stay with just observing, just observing the breath. Beautiful. And then as you're ready, we'll gather hands together in front of the heart center on Jalimudra. Take a moment to just bow into the teacher within acknowledging yourself for showing up for you today. Thank you so very much for sharing your practice with me, wherever you are. So lovely to be in this space together. I'd love to hear from you. And we'll bring hands to the third eye, the light in love in me, greets and honors the light in love in each of you. Namaste everyone. Have a beautiful rest of your day. I hope to see you next week. Take care.