Intuitive Flow

Welcome everyone. Thank you so much for joining us from wherever you are in the world. I saw a few people on the chat before I came over to my mat so thank you for saying hi and hope you're having a good Monday so far wherever you are. So we're gonna get into the sixth chakra today in our practice together so if you've been with us during this whole series we've kind of been working our way up from the ground up so I can't believe we're already at number six which is the third eye which is the Ajna chakra and it's all about intuition the inner knowing the inner teacher and just kind of tuning into that inner voice that we all have sometimes we just have to get quiet enough to hear it and the element we've kind of been working with these elements of the chakras the element of the sixth chakra is light so we'll illuminate and call in that quality of light to see clearly and we will do this by starting in child's pose so if you'll join me in child's pose on your mat when you're ready and just take your time and I love starting in this pose because it's the pose of the beginner so we'll bring the big toes and heels together you might choose to have your knees together or they might go wide just depending on what feels better in your body and you just start to walk your hands in front of you and you can let the third eye either rest on the earth or you might stack your hands and let your third eye rest on top of your hands just let it rest on something if you have a block it might rest on a block and then just start to rock your head from side to side so you're feeling into that space between the eyebrows where the yogis say this is the seat of our intuition and then take a very big full breath in through your nose filling up and then open the mouth inside out let something go try that again just a cleansing breath as we begin here inhaling through the nose and then opening the mouth side out let it go one more like that big full breath in deep sigh let something go beautiful and then as you're here you might come into ujjayi breath allowing the breath to start to move in and out slowly through the nose and checking in with an intention for your practice today anything at all that you'd like to call in and maybe it's that whisper of the inner voice that's allowing you to tune in to what your intention might be as we begin our practice and then using that taking it with you as we start to move into our intuitive flow so reaching your arms forward if they're not already there and you can start to tent your fingertips so the elbows start to lift up off the earth and then walk your hands over to the right side so you're taking a nice side body stretch letting a little weight shift off towards your left hip and then just allowing the breath to travel through the left side body all the way up through the left rib cage just kind of notice how that feels beautiful and then taking your hands back through center and we'll just take it up and over to the other side so walking the fingertips over to the left side let a little weight shift off towards your right hip reading into the right side body all the way up through the right rib cage nice and then just coming back through center just roll up for a moment to sit back on your heels I'm just gonna face you as we sit on our heels and take eagle arms so bring the right arm under your left start to draw the elbows up away from you you might lift your gaze a little bit allowing a big full breath in here just feel the opening through the back body good and then as you exhale start to draw the elbows in toward the navel round through the spine so there's like this cat pose in the body let that chin drop down towards your chest and again just feel the opening through the back ribs nice and then as you come up out of there bring your hands behind you you can tent your fingertips behind you and just start to lift up through the sternum maybe lift your gaze and you might even lift the hips up a little bit if that feels okay beautiful and then release that down and we'll just take it to the other side so this time just let the left arm come under the right wrap it up so you can bring the backs of the hands together or the palms together on an inhale draw the elbows up and away from you lift the sternum lift your gaze feel the opening good and then as you exhale find that rounding cat-like energy draw the elbows in let the chin tuck down towards your chest beautiful and then as you come out of there again we'll just bring the hands back behind you fingertips to the earth just feel a lift maybe the hips lift maybe that feels like too much right now good and then let that go and meet me in all fours we'll come to a tabletop position and then as you come to your tabletop we'll start by lining up with the shoulders over the wrists and the hips over the knees and then just start to move in a way that it feels nice to start to wake up the body so intuitively what does the body need to begin to wake up so maybe it's cat-cow maybe it's some circles with the spine for barrel rolls maybe you're stretching out your wrists for a few breaths kind of tuning in to what you need and maybe the eyes are closed as you start to breathe into whatever movement is asking for you to move right now it's calling you intuitively taking a few more breaths wherever you are beautiful and then meet me back in a tabletop position as you're ready and we'll walk the hands just slightly in front of the shoulders coming up into our first down dog tucking the toes lifting the hips up and back beautiful and as you come to your first down dog start to move around again this what do you need here what's the body asking for maybe pedal it out through the feet maybe swaying your hips side to side or shaking your head yes and no a few times and you're pressing evenly through all ten fingers so pressing through the inner hand as well as the outer hand let your heels get nice and heavy your sitting bones reach up toward the ceiling and if the hamstrings are tight feel free to soften the knees a little bit let the spine be nice and long head and neck relaxed so nice and then on your next breath in let's glide forward into plank pose so coming into the top of a push-up and just take a moment to find your alignment here so shoulders right over wrists hips in line with shoulder blades reaching through the crown of your head strong in the core beautiful and then drop the knees down to the earth come right back to child's pose let that third eye find the earth if possible good and then coming back up to all fours on your inhale rounding up kind of coming through cat pose as you round up and then tuck your toes lift the hips up and back right back to downward-facing dog maybe letting out an exhale here through the mouth let something go beautiful and then smooth without a few times starting to warm the joint so the inhale brings us forward into plank pose the exhale brings us back into child's pose dropping the knees letting the hips sink back to the heels and then as you inhale round up through cat pose tuck the toes lift the hips up and back downward facing dog beautiful one more like that with the breath letting the breath guide the movement inhale glide forward into plank pose exhale child's pose hips to heels good and then as you inhale round up through your cat pose tuck the toes lift the hips up and back downward facing dog out of mukha beautiful and then come forward to plank pose one more time you're welcome to lower the knees down we're gonna slowly lower to the belly so hugging the elbows in as you lower and then coming all the way down releasing onto the belly untuck your toes walk your hands back a little bit so that the wrists are right under your elbows setting up for bhujangasana cobra pose so on an inhale just start to draw the shoulders away from your ears peel the chest up any amount keep the legs engaged as you lift up and then just let the back of the neck be nice and long good exhale as you release down to the earth we'll do that two more times moving with the breath inhale bhujangasana peel up hug the elbows in as you lift good and then as you exhale lower down one more inhale bhujangasana and exhale really beautiful come back to down dog either pressing up through plank or hands and knees and we'll tuck the toes lift the hips up and back and then just start to pick up your hands and walk them back to your feet finding a forward fold at the back of your mat you can soften the knees any amount here maybe hold opposite elbows letting everything melt down let the head relax you might shake your head yes and no a few times you're starting to release any tension that you might be holding on to here the head your neck your shoulders maybe sway it out side to side letting something go what do you need what do you not need you can let go of here maybe change the arms so the opposite elbow is on top being a couple more full deep breaths releasing a little more every exhale beautiful and then as you're ready to start to walk your hands up onto your shin so you're lengthening through the spine draw the shoulders back reach the heart forward arta uttanasana good and then as you exhale just soften and fold back into uttanasana nice and then take your time walk your hands back to downward-facing dog feel the earth beneath your hands as you walk them forward and we'll land there beautiful and then moving on sweep your right leg all the way up take a moment to bend your right knee open up through the hip finding any movement here you might roll out your foot a few times or take some big circles with that right leg to start to feel into the right hip and keep pressing through both hands so let the shoulders stay level good and then straightening the right leg any amount gaze between your thumbs step your right foot all the way through between your hands good coming into a lunge here come on to your fingertips for a moment and then lower your left knee down to the earth good and then just start to walk your hands up onto your right thighs so you're stacking that right knee right over the ankle and then soften the shoulders a little bit you can stay right here or take a prayer to the third eye so pressing your thumbs into your third eye give it a little pressure even a little bit of a massage there good and then start to reach your arms all the way up toward the ceiling energizing up through the fingertips and then release your hands behind your low back either holding opposite elbows or interlacing your fingers to get into the shoulders start to draw the shoulders back lift the heart lift the sternum good big full breath in here keep the core engaged beautiful and then as you exhale let your hands find either side of your front foot we'll come into a hamstring stretch art a hana manasana coming up onto that right heel draw the right hip back and spread the toes a little bit and feel free to keep a bend in that right knee we're just starting to create some space in the back of the right leg breathing into that couple full deep breaths beautiful and then as you're ready rebend through your front knee we'll step back to down dog so plant the palms step the right foot back to meet the left on your next breath in come forward to plank pose as you exhale welcome to lower the knees we'll hug the elbows in slowly lower to the belly nice and controlled good inhale bhujangasana draw the shoulders back peel the chest up cobra good and exhale back now we're facing dog as you arrive take a big full breath in open the mouth side out let something go beautiful and then we'll just take that all to the second side so as you're ready inhale your left leg sweep it up and back put a bend in the knee open up through the hip any movement here that feels good maybe mirroring what you did on the first side peeling into the left hip keep pressing through both hands good and then straighten through that left leg any amount will gaze between the thumbs and then stepping the left foot all the way through one step bunch of steps doesn't matter just get it up there good come on to your fingertips lower your right knee down to the earth and just take a moment as you stack the left knee over the left ankle walk your hands up onto your left thigh and then just breathe for a moment feel the earth beneath you so really feel that support and you can stay here or bring that prayer to the third eye press your thumbs into that space between the eyebrows you can lift up a little bit through the sternum good and then reach your arms up toward the ceiling energize up through your fingertips and then release your hands behind the low back maybe taking the opposite thumb the one that feels a little awkward and just draw the shoulders back let that be a nice shoulder stretch as you lift up allowing a big giant breath in good and as you exhale release your hands to frame your front foot getting into the hamstring Ardahana Manasana lifting up your left toes draw the left hip back and again you can keep a bend in the left knee we're just finding the sensations finding our edge without going too far and send that breath there a couple full deep breaths creating that space that ease that opening and that inner knowing beautiful come on out of there when you're ready rebend through the left knee downward-facing dog left foot meets the right we'll glide forward to plank pose lower all the way to the belly hug the elbows and this one bhujangasana cobra pose inhale peel the chest up good and then exhale come back downward facing dog lifting the hips all the way up and back taking a cleansing breath here big full breath in long breath out and then let's rise up onto the toes big bend in the knees look forward you can step or lightly float to your hands come to the front of the mat on an inhale lifting halfway up offering the heart arta uttanasana exhale uttanasana fold in good and then rooting down through the feet rise all the way up to stand you can sweep the arms out and up and then gather hands together in front of your heart take a moment just to pause here at the front of your mat maybe close your eyes if that feels safe for you otherwise find one point to focus your gaze your drishti then just feel your heartbeat for a moment go inward notice how you feel just that gentle movement how the body is feeling where the mind goes your energy that beautiful and then we'll start to build some heat warm the body with some sun salutations before going a little deeper so let's move into surya namaskara a as you're ready inhale sweep the arms all the way up feel the lift in the heart and even through the third eye and the crown chakra good and then keep that length as you dive forward uttanasana feel free to soften the knees any amount inhale lift halfway up lengthen through the spine from here we'll start by stepping the left foot to the back of the mat and then plant your palms step the right foot to meet the left so you're in plank pose now your choice you can lower all the way down feel free to lower the knees or maybe you're coming through chaturanga this time halfway down inhale cobra or maybe upward facing dog straightening out the arms firming the thighs up off the earth and then we'll meet in down dog rolling over the toes lift the hips up and back find one point to focus your gaze your drishti and then press through the inner hand as well as the outer hand specifically that space between your thumb and your index finger it allowed us to be an opportunity to come home to the breath and then on your next breath in 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 release and fold uttanasana go right down through the feet rise up to stand arms sweep out enough and then again just gathering hands to heart may be bringing it through the third eye as you come back to the heart beautiful let's take another round together coming to the other side inhale arms sweep up lengthening and lifting exhale forward fold uttanasana inhale lifting halfway up this time step the right foot to the back of the mat step the left foot to meet the right plank pose shift the weight forward halfway or all the way down chaturanga cobra or up dog inhale roll over the toes downward facing dog holding just a couple breaths also a nice opportunity if you want to lower knees take some cat cow take a child's pose go for it let this be your intuitive practice you're your own best teacher you know what you need here just here to guide you good and then rising up onto the toes big bend in the knees look forward step or lightly float to your hands front of the mat inhale lift halfway up exhale release and fold rooting down through the feet arms sweep out and up and then hands together may be coming through third eye and then heart center let's take one more round together inhale arms sweep up exhale forward fold inhale lengthen come halfway up plant your palms step or lightly float back chaturanga move through your vinyasa modifying however you'd like we'll meet again in downward facing dog taking a big full breath in long breath out good take a moment to lower your knees down to the earth and let your hips come right up over your knees come up onto your fingertips so you're tenting your hands here and then keeping the hips lifted anahatasana start to walk your hands in front of you let the chest start to melt down and if it's accessible let the forehead third eye land on the earth and again just tuning into that space turning your gaze toward the third eye and really feeling that opening in the shoulders the chest and the physical body couple more full deep breaths here then the heart beat slow just a bit nice everyone and then you can walk your hands back in towards you and we'll come back to down dog take your time to lift your hips all the way up and back and we'll start to move on so as you're ready sweep your right leg all the way up and back big breath in as you exhale look forward step the foot through between your hands setting up for warrior one spin your back heel down at about a 45 degree angle and then sweep your arms forward and up and just take a moment to land so you're bending toward 90 degrees in that front leg you're drawing that right hip back letting the left hip roll forward energize up through the fingertips soften the shoulders good and then if it feels okay draw that prayer to the third eye so thumbs come to third eye perhaps close your eyes for a moment feel the lift in the heart beautiful and then reach the arms back up toward the ceiling maybe gaze up and then hands behind the low back just like we did in our low lunge so interlacing or opposite elbows start to draw the shoulders back lift up through the heart space take a big full breath in here and then humble warrior pull down over that front leg reach the arms up and over seal the feet down you're breathing into the soles of your feet good and they're rooting down to rise strong in the legs sweep the arms forward and up coming back to warrior one and then maybe pressing the palms together above your head taking the gaze up sink it down a little deeper beautiful and then hands down to the earth step it back plank pose vinyasa or not skip it if you'd like starting to sweat a little bit here in the desert take a big full breath in and exhale let it go get up to a hundred today here and all the more reason to come to the inner world maybe one more big full breath in and let something go let's move to the left side balance it out inhale left leg lifts exhale step it all the way through between your hands setting up for warrior one spin your back heel down so the heels are aligned or you can step your feet a little wider if that gives you a little bit more space and sweep the arms forward and up taking a moment to land and warrior one so bending toward 90 degrees in that front leg let the shoulders soften energize up through your fingertips and then draw the ribcage in I say that because I have a tendency to kind of flail out when it protects the spine by engaging there beautiful and then draw that prayer to third eye feel a lift in the heart maybe lift your gaze maybe sink down a little deeper into that front knee beautiful and then arms reach back up toward the ceiling maybe keep that prayer beautiful and then release the hands behind the low back interlace taking the opposite thumb on top the awkward one draw the shoulders back take a big full breath and lift the heart lift the gates humble devotional warrior beautiful words hold over your front leg bowing in toward yourself with devotion with humility beautiful and then rooting down through the feet lead with the heart come all the way back up warrior one maybe press palms together maybe take your gaze up beautiful him and hand to the earth step it back plank pose vinyasa or skip it good and then come back to your downward facing dog beautiful taking a few full deep breaths here always feel free to lower the knees if you'd like inhaling exhaling again big full breath in exhale nice as you're ready 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 offer the heart exhale release and fold coming into chair pose this time Utkatasana weight into the heels arms sweep up take a look down make sure you can see your toes if not draw the shin bone back a little bit let the tailbone melt down soften the shoulders good and then straighten through the legs feel the lift in the heart space gather hands to third eye the heart center and then one hand to the heart one hand to the belly just take a moment to drop your chin down toward your chest and just take a moment to go inward to pause between the movement to observe to notice what's coming up for you the teacher within sometimes it can be harder to pause than it is to flow believe me I know that feeling good so let's move on as you're ready come back to the front of the mat if you're not already there and we'll come back to chair pose just briefly passing through Utkatasana inhale arms sweep up sink it down as you exhale hold over your legs uttanasana holding in that inhale lift halfway up lengthening take a vinyasa or just step it back to down dog and moving through chaturanga inhale cobra or up dog lift the heart exhale downward facing dog good float your right leg up again take a big full breath in step your foot through between your hands this time I'll set up for warrior to spin your back heel down so the front heels aligned at the center of your back arch and then leading with your left arm circle it open take a moment to land to arrive find your intuitive alignment you know your body check in with where you might need to adjust a little bit and then settle in so soften the shoulders find your gaze over your middle finger your drishti maybe close your eyes feel the heartbeat beautiful and then from here let's just draw hands to hips straighten through your front leg parallel the feet to face your sidewall we're set up for goddess pose so turn the toes out and the heels in then just start to bend your knees you might bring your hands to the tops of your knees and just sway a little side to side just turning on the inner leg line and you can stay here or we're coming back to eagle arms so reach the arms forward bring the palms to face up then wrap your right arm under your left draw the elbows away as you do that take a big full breath in as you exhale sink it down stick the tongue out lion's breath one more big full breath in lion's breath tongue out beautiful and then just straighten the legs bringing the hands back to your hips this time parallel the feet so the outer edges of the feet are sealing down we'll set up for a wide leg fold so draw the elbows back big breath in here fold in prasarita letting your hands maybe find the earth or your ankles but more than anything can you let it be about the crown of your head releasing down toward the earth whether it touches or not no big deal just letting that be the idea that you're letting everything melt down giving any tension release opening up through the backs of your legs letting go a little more with every exhale more full deep breaths here keeping your quadriceps engaged just to protect your needs so nice and then walking your hands forward under your shoulders just lengthen through the spine come halfway up and then walk back to your runners lunge facing the front of the mat let's pause here so come on to the ball of your back foot and then plant your left hand down right under your left shoulder we'll take a twist sweep the right arm up and then open the chest to the right so as you find that twist hug your right hip in and down stay active in your left leg and then if it feels okay in the right shoulder draw the right arm over your ear finding one long line of energy from your right fingertips to your left heel beautiful breathe there one more full deep breath in as you exhale release your right hand frame your front foot step back plank pose your vinyasa or you're skipping and coming right to down dog if you're moving through on the inhale really open up through the heart through the third eye exhale downward facing dog a big full breath in let something go left side inhale left leg sweeps up exhale step it all the way through we're setting up for warrior two again spinning the back heel down this time lead with your right arm circle it open and just take a moment find your intuitive alignment adjust where you need to and then once you kind of find that place of like who settling in strong in the legs light in the upper body maybe close your eyes and then just feel from the inside out so we go inward to move outward letting the breath be the guy a couple more full deep breaths here maybe sink down just a little deeper good I'm feeling it hope you are too good and then bring your hands to your hips straighten through your front leg parallel the feet I'm gonna spin around so I can face you so bring the toes out in the heels in and we're getting we're setting up for a goddess pose bringing the hands so the tops of the knees or your thighs maybe sway a little side to side just kind of feeling your base letting your knees track over your ankles so you're protecting your knees good and then once you have that solid foundation maybe reach the arms forward palms facing up left arm wraps under the right draw the elbows away big breath in sink down a little deeper tongue out lion's breath again inhale maybe lift up a little bit exhale deepen beautiful and enhance the hips parallel through the feet maybe sweep your arms all the way up and then with a long spine I have over the legs procerita again letting the crown of the head melt down maybe you're doing something different with your arms this time you're welcome to interlace behind the back or maybe peace fingers onto the big toes letting the crown of the head release the head neck and shoulders softening one more full deep breaths here keeping your quadriceps engaged lifting up on your kneecaps so nice everyone and then take your time crawl your hands forward just come halfway up lengthening through the spine we'll come back to the runners London I'm just gonna switch feet here so left leg is in front good and then setting up for that twist so planting right hand down right under your right shoulder sweep your left arm up let the twist happen from the navel up and again that left hip is drawing in and back stay active in your right leg and if it feels okay in the shoulders left arm floats over the ear and you're drawing the left shoulder back into the shoulder girdle bringing everything out here nice detoxifying posture for the body beautiful and then lower your left hand down step back plank pose vinyasa inhale lift the heart cobra or up dog exhale downward facing dog beautiful this time pick up your hands walk them all the way back to your feet and then heel to your feet as wide as your yoga mat let the toes come out and the heels come in yogi squat malasana let the hips sink down and then maybe you're drawing that prayer to the third eye we're in front of your heart and kind of using the elbows to open up the legs to lengthen through the spine such a nice posture for any low back tension take a squat for a couple of minutes every day it's just a nice counterbalance to sitting a lot driving well none of us are really doing a whole lot of that these days I think we're sitting a lot though and reaching up through the crown come back to that inner voice that inner wisdom what's whispering to you right now and then hands find the earth as you're ready parallel the feet straighten out the legs any amount just let everything melt down good and then take your time walk your hands back we'll meet in downward facing dog no rush to get there good and as you get to down dog let's 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 exhale fold chair pose Utkatasana weight into the heels arms sweep up straighten the legs feel the lift in the upper back and again hands to third eye hands to heart just taking a moment we're gonna set up for some balancing poses here so really start to feel your feet spread your toes so that you're grounding down through the soles of the feet and we'll start with Garudasana eagle pose so as you come to chair pose Utkatasana arms sweep up let's cross the right leg on top of the left now you can kickstand the right toes down float the right foot up off the earth or wrap it behind your left calf with the right leg on top we'll take the right arm underneath the left as we wrap it up for Eagle arms squeeze the inner thighs together draw the elbows away from you long in the spine here find that point to focus your drishti if you fall out of it you're doing it right and just come back in good and then maybe you're keeping the arms as you unravel through the legs draw the right knee in towards your chest warrior three right leg reaches back if the arms are too much float your arms back as well we're just here briefly flex the right foot good and then crescent pose at the back of the mat whoo find your right toes find your crescent and just draw the low belly in and up protect your spine so nice and then draw your hands to your hips for a moment and step your right foot in into the right a little bit we're gonna straighten out through both legs setting up for a pyramid pose so you want your feet about hips distance and then hands behind the low back you can either grow opposite elbows as we've been doing or you might take fists together at the low back or I'll turn around and face the camera for a moment you might take hands together in reverse prayer behind your low back that's too much just come out of it and it will keep the spine nice and long the hateful breath in as you lift up keep the length in the spine fold over your front leg any amount and you can take your drishti to your left big toe or maybe it comes down to your left shin and then just keep drawing that left hip back let the right hip roll forward and breathe beautiful and then releasing your hands down to the earth so letting everything just melt down over both of your legs now you can stay here this might feel really nice you might have a couple blocks under your hands or we'll take revolve triangle so right hand to the inside or outside of your front foot bring your left thumb to your left hip crease draw the left hip back for a moment as you lengthen out through the spine and then start to peel the chest open to the left any amount maybe add the left arm revolve triangle pose hello IT band good morning good afternoon good evening good and then let it go let everything just melt down over your front leg nice work step your right foot to meet the left soften the knees and then red doll up slowly one vertebra at a time let the head be the last thing to arrive as you get to the top shoulders up towards your ears and then just release them down let it go all right let's take it the last side last little push here in our standing sequence so feet together coming back to chair Utkatasana arms sweep up this time let the right foot get heavy we'll cross the left leg on top of the right kick standing floating or wrapping left arm underneath the right draw the elbows away sink it down squeeze the inner thighs together find your drishti so nice one more big full breath in good and here's the transition start to straighten through the standing leg left knee in toward the chest maybe keep your arms or float them back left foot flex warrior three good and then soften it back arms release crescent pose let that go take a moment to land that the tailbone melt down the shoulders soften relax your gaze nice and then just draw hands to hips step your left foot in into the left just a little bit so the feet are about three feet apart hips distance and then hands behind the back opposite elbows fists come together or reverse prayer namaste good draw the shoulders down the back lift up through the heart take a big full breath in and then lead with the third eye as you find your drishti at your big toe or your shin eventually maybe the chin comes toward that right shin not there for me today good keep drawing that right hip back and then just let your hands release down to frame your front foot and you can stay right here this might feel like a really nice stretch or if you're evolving your triangle left hand to the inside or outside of your front foot bring your right thumb to your right hip crease draw the right hip back lengthened first lengthen through the spine first and then peel open to the right maybe add the right arm stacking your shoulders embracing the wobble and breathing good big breath in long breath out and everything release over that front leg and then just step your left foot softly to meet the right soften the knees roll up ragdoll slowly we made it front of the mat shoulders up toward ears release sweep the arms up take a big breath in soften and fold uttanasana halfway up inhale vinyasa if you want it or we're stepping it right back to down dog and as you come to downward facing dog lower the knees down to the earth bring your forearms down come into an inversion here so you can press through your hands all ten fingers or interlace your fingers just press through the forearms a lot let your shoulders be over the elbows and then I'm tucking the toes lifting the hips up for dolphin so we're in down dog on our forearms and we're just hanging out here for a few breaths enjoying the reverse flow of energy shifting our perspective a little getting upside down and then just start to walk your feet back so you're in forearm plank letting your hips lower toward the height of your shoulder blades gazing forward are you doing good and then we'll lower the hips ha all the way down for Sphinx pose walk your hands forward a little bit so you want your elbows just in front of your shoulders and then draw your mat back as you reach the heart between your hands maybe drop your chin down toward your chest feel that stretch in the neck should feel pretty nice keep the legs involved just to protect your spine beautiful and now my favorite one of my favorite poses of all time they say the best thing to do is to let your elbows come out to the side and just let your third eye rest on your hands and just relax for a moment I don't even think it has a name but I love it take a couple full deep breaths here you can stay here as long as you like otherwise we're gonna move on into just a few heart openers here on our belly so releasing your hands let the third eye come down to the earth release the arms behind you perhaps you're interlacing or just reaching the arms back actively and then just start to peel the chest up off the earth any amount for Shalabhasana maybe add the legs you're adding the legs spread the toes let the heels come toward one another and then again you're tucking the chin thinking about length here rather than height allowing a big full breath in exhale let that go sway your hips from side to side release let's take another round arms reach back maybe opposite thumb on top if you're interlacing draw the shoulders back peel the chest up neck is long maybe add the legs engage your core as well and then breathe breathe deeply big full breath in exhale let that go maybe way your hips side to side just release good and then either staying with Shalabhasana if you want to go a little deeper I'll bend the knees reach back for the feet or the ankles and then we'll start to kick the feet into the hands for Dhanurasana bow pose as you come up good and again back up the neck long try not to crank through the head reaching forward with the third eye a big full breath in and release reverse windshield wiper your knees from side to side good and then just take a moment to press it back to child's pose let the low back release three maybe sway your head from side to side beautiful work and we'll come up to all four let's meet and down dog we'll get into the hips a little bit so as you come to down dog on a big breath and float your right leg up to the sky draw your knee in toward your nose we're setting up for single pigeon if there's another hip opener that you prefer course honor that otherwise take a moment to slowly lower the shin is behind your wrists back leg nice and straight toes tucked under and then taking a moment at the top to just arrive to settle in to find that intuitive alignment and then today if it's accessible maybe the forearms come down to the earth and you take your thumbs to the third eye as you come into your pigeon pose letting your head just kind of rest in your hands and then anchor back to your breath go inward taking this three or four more full deepest breaths of the day I'm aware that I am breathing I'm aware that I am inhaling I'm aware that I am exhaling and releasing as you're ready we're gonna just bring the weight off to the right hip as you come up setting up for Janus or sausana so you're bringing the weight to the right hip keeping that right knee bent the right foot's coming to the inner upper left thigh and you might be facing the front of your mat I'm just facing toward you so you can see me and then the left leg is nice and straight foot is flexed I'm gonna angle my torso toward the left straight leg inhale as you reach the arms up and then long spine as you fold over that left leg and you can let your hands just fall wherever they fall maybe the third eye comes toward the shin we have a hip opener in that right hip and a ham string stretch in the left leg just a couple full deep breaths here beautiful and then take your time and just come on back up we're gonna move back into down dog however you'd like to get there if you want a vinyasa take it there's a nice little bunny out my window I don't know if you can see him hopping on by and then I'm just gonna clear it out by pedaling through the feet letting that go good and then floating the left leg up as you're ready big breath in need a nose start to parallel the shin toward the front of your mat and just kind of notice if this side feels a little tighter it does for me and take your time like tune into what you need where you're feeling like you need to adjust a little bit you can always have a block or a blanket under that right hip for support taking a moment up at the top good and then maybe there's the invitation to go a little deeper you'll crawl forward bringing the forearms down and then maybe resting the third eye onto the thumbs going inward take about five full deep breaths here deepest breath of the day inhaling I'm aware that I'm inhaling aware that I am exhaling and then release take your time to slowly crawl your way back up again this time just bring the weight to the left hip and then we'll bring the right leg long on the mat and the left foot comes to the inner right thigh start to angle your torso over the right leg flex your right foot the big breath in as you lift up and then again just folding in letting your hands fall wherever they fall drawing the right hip back a little bit as you open up through the left side couple breaths good and then as you inhale come all the way up we're just going to take the legs out in front of us sit up nice and tall on your sitting bone so take a moment to wiggle in you can flex your feet here and then inhale as you sweep the arms all the way up lead with the heart and the third eye Pashimottanasana fold over your legs any amount just let your hands fall wherever they fall let this be kind of like a lazy forward fold and just letting the back body open find your breath balancing out the right side and the left side beautiful and then as you inhale come up and just find a comfortable cross-leg seated position we're gonna take a breathing practice here that's really good for opening up the inner wisdom the intuition it's called nadi shodana alternate nostril breathing and so we're going to take our peace fingers so the index finger and the middle finger to the third eye press it gently there and then we're using our thumb and our ring finger to block off the nostrils as I guide us through this practice so let's just start by taking a big full breath in through the nose and then open the mouth sigh it out let it go beautiful and then block your right nostril with your right thumb and inhale through your left nostril and then block your left nostril with your ring finger and exhale out the right good inhale right block off the right exhale left inhale left exhale right inhale right exhale left inhale left exhale right and then just keep going keep going at your own pace for maybe three or four more full rounds what we're doing is balancing the right side and the left side the lunar the solar the masculine the feminine and finding that opening to the inner world and then once you've completed your next round just take a moment to sit can rest your hands on your lap or your knees a few just full deep breaths here observe notice beautiful and let's roll on to our back I haven't been there yet so just take a moment to come on to your back and we'll hug the knees in rock it a little side to side feeling to the back body notice how your back is feeling and let's ring it out with a twist so keeping the right knee hugged in let the left leg go long on your mat and then with your left hand draw the right knee just across the body reaching your right arm out to the right maybe gazing over your right shoulder letting go here beautiful and then coming back through center unravel bring the soles of the feet to the earth neutralize through the spine right leg long gather your left knee in towards your chest give it a squeeze and then with your right hand draw it across the body reach your left arm out to the lab oh maybe find a crack in the spine there good and agree let that left shoulder soften maybe gazing toward the left nice and then take your time unravel back through center gather your knees into your chest maybe happy baby just balancing out the right and the left letting just the chin tuck slightly feel that space between your eyebrows that the shoulders relax there's any last movement here that the body is requesting your intuition is guiding you toward honor that otherwise knees to chest nose up to knees big full breath in and then open the mouth sigh it out just let everything release final resting pose Shavasana it's an invitation if it feels comfortable close your eyes and let your gaze start to tune toward that space between your eyes maybe noticing this violet purple color that space between the eyes just allowing yourself to let go let be a couple minutes of pure presence here begin to let the breath deepen bringing the awareness back into the body maybe moving the fingers and your toes and it will interlace the fingers press the palms of the hand toward the wall behind you take a nice full body stretch in full breath in open the mouth side out let it go soles of the feet to the earth is making your way on to either side and then with that same ease of Shavasana pressing your way up to a comfortable seat looking a moment to land find your seed just bringing your hands to your third eye bowing in toward the teacher within each of us the true knower the light and love in me greets and honors the light and love in each of you wherever you are it's been such an honor to practice with you today thank you for joining me hope to see you again soon namaste everyone