Divine Consciousness Flow

Welcome, everyone. Thank you so much for being here and joining me for practice this morning, this afternoon, this evening, wherever you're joining from. I'm happy to be together in this way. So in this Soulful Flow series, we're in our seventh week together, which is crazy. I can't believe it's been seven weeks already. In this specific practice where, if you've been joining during this time, we've been working our way up from the ground through the chakras and through the elements that are associated with each of the chakras. And we're up here now, we're at the crown of the head, the crown chakra. And it's kind of this connection to the divine energy or to divine consciousness or oneness. So it's kind of like this bigger connection to spirit. But at the same time, as we move upward, we'll move with some grounding postures today. So we'll stay grounded, we'll root down to rise up and move through our flow practice that way, exploring chakra focus, crown of the head postures, like headstand prep and rabbit pose. But also again, that's kind of that grounding energy to keep us on the earth in our bodies as well. So devotional practice, and I'm so happy to be here with you today. So start where you're at, we'll find a comfortable cross-legged seated position. And one of the postures associated with the seventh chakra is meditation. So we'll find our brief seated meditation before we begin to move. So find your own comfortable seat. Let your sitting bones land on the earth wherever you are. Feel the length in your spine and up through the crown of your head. And as you do that, can you let the shoulders soften down the back a little bit, taking a moment just to land, starting by stopping, by checking in, and just kind of noticing what you're showing up to your practice with this morning on a physical level, energetic level, emotional level. Every time we come to our practice, it's going to be a little bit different. So can you allow yourself to just begin wherever you are and let your hands rest on your knees, either palms facing down or you can turn the palms to face up for receiving energy. And if it feels safe and comfortable for you wherever you are to close your eyes, let the eyes close or just find one point to focus your gaze in front of you. And then just begin to tune into the breath, noticing the natural rhythm of your breathing, the rise of the inhale, the fall of the exhale. And as we sit here and we notice the breath, we're checking in with an intention for your practice today.

I think you'd like to call in or let go of meditating on that. Just a few more full deep breaths. Beautiful. And then as you are ready, you can start to blink the eyes open. We'll reach the arms up over the head. So take a big full breath in as you lift the arms up, stay rooted, and then take a twist. So left hand comes to the outside of your right knee, right fingertips come behind you and then sit up nice and tall on your sitting bones as you inhale to lengthen through the spine. And then as you exhale, just ease into your twist a little bit more. Taking a few full deep breaths here without force, it's ringing out the spine a little bit. Beautiful. And then keeping the body as it is, just turn your head to face the front of your mat and then let your left ear melt down towards your left shoulder. So there's a nice stretch happening in the outside of the right side of your neck. A few full deep breaths there. Beautiful. And then let that all go. Come back through center, walk your hands in front of you and just come into an easy fold. So tucking the chin down towards your chest, it might rock a little bit from side to side. Just kind of notice how your lower back is feeling today. I'll start to create some space and open that up a little bit. So as you come back through center, change the crossing of your legs. So take the opposite shin in front and then we're just taking the same thing to the other side. As you inhale, sweep the arms up, root down to rise up and then twist to your left. So right hand comes to the outside of your left knee, left fingertips come behind you. As you inhale, lengthen up through the spine, rooting down through the sitting bones and then easing into your twist without force. Just a gentle opening through the spine, the same time reaching up through the crown of your head. And then keep the body how it is or turn your gaze back to the front of the mat and this time just let the right shoulder melt down toward or your right ear melt down towards your right shoulder. Feel the opening through the left side of your neck and breathe. Beautiful, and then go ahead and release that come back through center and one more time just walk your hands forward. Let the head neck and shoulders relax, root down through your sitting bones, breathing here into the back body.

Beautiful, and then walking your hands back up, let's come to all fours. So make your way to a tabletop position. You might stretch your legs out a few times by pressing one leg straight and then the other tucking the toes and just kind of feeling into the backs of your legs and your calves. It's getting a little windy out the window. You might see that whipping around a little bit. So bring the shoulders right over your wrist, let your hips come right over your knees and let's move into some cat-cows. So easy opening in the spine. As you inhale, arching the back, let the belly drop, lift the heart, lift the gaze, and then as you exhale, navel to spine, press the floor away, rounding into cat pose. Go ahead and try that again. Inhale as you come forward, maybe close the eyes, go in more. Exhale, navel to spine, rounding, press it away. One more, inhale as you come forward, offering the heart forward. Exhale, navel to spine, rounding. Beautiful. And then find that place between cat and cow. So neutralize through the spine for a moment. And then we're going to bring the weight into the left hand, sweep the right arm up, opening the chest to the right side, and then moving into a shoulder stretch, thread the right arm under your left, come on to the right shoulder and the right side of your face, and then walk your left hand forward and press into the entire left hand. Let your hips stay level and then just breathe into the sensations that you're feeling here, most likely in that right shoulder. Good. A couple of full deep breaths, continuing to slowly open the body before we start to flow. Good. And then pressing your way back up to all fours. As you come up to all fours, take a moment to let your hips sink back to child's pose and bring the arms back with you. So the arms wrap behind the back, rest them down on the earth. And then we're moving into rabbit pose. So we're lifting the hips, start to roll toward the crown of your head. You can keep reaching the arms back actively. And then you're just giving a little pressure on the crown of the head here. Not too much, but lifting the hips, crown of the head, might feel a nice stretch in the back of the neck. Coming back toward child's pose and then reach your arms forward. We'll come back to all fours. So find your tabletop position. We'll just move into the second side. So as you're ready to sweep your left arm up, take a big full breath in, open the chest to the left and then thread your left arm under the right. Come on to the left shoulder, left side of your face, hips level. Maybe walking your right hand in front of you, press through the entire hands. So you're really grounded here. Feel the support of the earth beneath you. Just a couple breaths and noticing if the left side feels a little different. Good. And then take your time again, just pressing back up, come to all fours. And then one more time to child's pose. Let your hips sink back to your heels, sweep the arms back behind you. The forehead lands down on the earth and then start to lift the hips up, roll toward the crown of your head, the crown chakra. Little pressure there, feel the opening. Eventually the hands will hold on to the ankles. That doesn't feel so good for me today. So whatever works best for you is great. And then let your hips sink back down toward your heels, walk your hands forward. Let's come into our first downward facing dog. So tucking the toes, lifting your hips up and back. Just start to pedal it out. Any movement here at all that feels good in this first downward facing dog. Maybe sway your hips. Maybe shake your head yes and no, letting the crown of the head melt down toward the earth. And then pressing through both hands. So make sure you're pressing through the inner hand as well as the outer hand just to protect your wrists. Allowing for just a couple more full deep breaths here, stepping the feet toward hips distance. You can always bend the knees if the hamstrings are feeling tight today. When are they not feeling tight? That's my question. Good. And then walk your hand back to your feet. Find a forward fold at the back of the mat and you can bend your knees as much as you'd like here.

Just with the intention of letting everything melt down off the spine, off the crown of your head, whatever feels good with the arms, maybe hold opposite elbows or just let them dangle down. I'm bringing the backs of the hands to the earth so I can give a little bit of love to my wrists. A little stretch there. Maybe shift a little more weight toward the balls of your feet. You might sway a little side to side or shake your head yes and no if that feels good. Releasing tension in the head and the neck, shoulders. Beautiful. And then take your time. We're walking back out to downward facing dog. So feel the hands on the earth as you walk forward. Take a moment to land in down dog. Beautiful. And then float your right leg up and back. Put a bend in the right knee. Open up through the hip for a few breaths. And then if there's any movement here on this side that feels good, you can take some circles with that right leg or roll out your right ankle a few times. Keep pressing through both of your hands. So let the shoulders stay level. Beautiful. And then straighten the right leg any amount. Square off your hips. Gaze between your thumbs and then take a big step through between your hands. So come into a nice lunge here. Come up onto your fingertips for a moment and just feel that length. So through the crown of your head, back through your left heel. Long line of energy. And then let's take a twist. So left hand plants down right under your left shoulder. Sweep your right arm up, twisting from the navel up. Keep hugging your right hip in. Stay active in your left leg. Good. And then breathe. Couple full deep breaths. Again, just wringing out through the spine. Beautiful. And if it feels okay in the right shoulder, take the top arm over your ear for a breath. And then you can lower the right hand down. Lower your left knee down. And then setting up for anjali asana. So wade into the right foot as you sweep the arms up. Good. Stacking that right knee over the ankle. Soften the shoulders. Relax your gaze. Just breathe.

Nice. And then engage through the core so you're protecting your spine. Allow a big full breath in here. As you exhale, you're going to sweep the arms back behind us and then start to straighten through that front leg any amount. So it's a variation of arda hanumanasana. You can always put your hands down if that feels like too wobbly. It can be a little bit of a difficult balance. Good. And then hands to the earth. Rebend through your front knee. Downward facing dog. Plant your palms. Step the right foot back to meet the left. Beautiful. This time come forward into plank pose, top of a push-up. And just take a moment to land for a moment. So we'll let the shoulders come right over the wrist. Hips in line with your shoulder blades. And then again, you're reaching with the crown of the head as you reach back actively through your heels. On the count of three, we'll lower to our belly. You're always welcome to lower knees here. Hug the elbows in for three, two, and one. Release. Good. Cobra pose. Draw the shoulders back. Peel the chest up. Stay active in your legs as you lift up. And lead with the crown of the head as you lift. Beautiful. And then come right back to child's pose. So right where we were, pressing through hands and knees. Sweep the arms back behind you. Let the forehead melt down. And then lifting up into rabbit pose. Lift the hips. Roll to the crown of your head. And then come back toward your heels. This time walk your hands behind you as you come up. Bring the fingertips behind you. Lift the heart. Maybe start to lift your hips up a little bit. So feel that counterbalance, that opening across the chest. Nice. And then hips to heels. Meet me back in downward facing dog. And we'll just take that all to the second side. Take a big full breath in. Clear that first side. Sigh it out. Let it go. Beautiful. Left leg lifts. And just take a moment here. We'll bend the knee. Open up the hip. Roll it out. Whatever you need here. The ankle.

Your knee. Peel into the left side. Keep pressing through both hands actively. Beautiful. And then straighten the left leg out. Flex your foot. Square off your hips. Gaze forward. Step your left foot through between your hands. And we'll set up for that lunge twist. So come on to the fingertips. Lengthen through the spine. Plant your right hand down under your right shoulder or in a block if you have a block. And then sweep your left arm up. This time you're twisting to the left. Hugging the left hip in and down. Stay active in your right leg. Nice. Another big full breath in here. Maybe take the top arm over your ear for a breath if that feels okay in your shoulder. Beautiful. And then lower your left hand down. Right knee lower. Setting up. Unjaniasana. Arms sweep. Forward and up. Take a moment to land. Let the shoulders relax down. Sink it nice and deep into that front leg. Protecting the spine by engaging the core.

Good. Big full breath in. And then sweeping the arms back behind you. Ardha Hanamanasana. Find your balance. Heart reaches forward. Again, feel free to bring the hands down. I feel a little wobbly here today. Good. Nice work. And then rebend. Hands to the earth. Downward facing dog. Left foot meets the right. Step it back. And then inhale. Brings you forward. Plate pose. Slowly lower to the belly. One breath. Cobra pose. Draw the shoulders back. Lift the heart. Good. Child's pose. Hips to heels. Sweep the arms back behind you. And one more time with this. We'll roll up onto the crown of the head. Rabbit pose. Little pressure. And then as you come up, sit back on your heels. Lift the heart. Fingertips behind you. Lift the hips. Lift the gaze. Good. And then just walking the hands forward. Downward facing dog. Nice work.

Take a big full breath in. Long breath out. Let it go. Good. So let's put that into a flow. We're going to move one breath per movement with what we've already created. Starting to build a little bit of heat. Honor your practice. Rest whenever you need to here. As you're ready, coming back to the right side. Inhale the right leg up. Exhale. Step it through. Lunge twist. Left hand down. Right arm lifts. Good. Lower the right hand down. Left knee lowers. Anjali asana. Arms sweep up. Good. And then as you exhale, shift the weight back. Sweep the arms back. Straightening the front leg. Downward facing dog. Hands down. Right foot meets the left. Plate pose. Inhale. Lower halfway or all the way down. Cobra, if you feel ready for upward facing dog, you can straighten out the arms. Firm the thighs up off the earth. Good. And then lower the knees down. We're coming back to child's pose. Hips to heels. And sweep back. Roll to the crown of your head. Rabbit. Good. And then coming back up. Fingertips behind. Open the heart. Lift the hips. Lift the gaze. Beautiful. And then right back to down dog. Big breath in. Long breath out. Let it go. Left side. Last round. Inhale. Sweep it up. Exhale. Step it through. Lunge twist. Right hand down. Left arm lifts. Right knee lowers. Arms sweep up. Anjali asana. Good. Exhale. Sweep it back. Ardha hanumanasana. Downward facing dog.

Rebend through your front knee. Left foot steps back to meet the right. Plate pose. Your vinyasa. Cobra or up dog. Inhale. And then lowering the knees. Back to child's pose. Sweep the arms back behind you. Forehead down. Start to roll toward the crown of your head. Good. And then counter balance as you come up. Fingertips behind. Lift the heart. Lift the gaze. Maybe the hips lift. Maybe not. Very nice. And then meet me back. Down dog. Nice work. Starting to build that heat a little bit. Moving with devotion and ease. Walk your hands back to your feet. Heel toe your feet as wide as your yoga mat. Let your toes go out and your heels come in. And then just move into malasana for a moment. So letting your hips sink down. Hands on the earth or hands to heart center. Feel your heartbeat. The uptick of the heartbeat. And then can you sense this downward flow of energy. But at the same time there's this lift and lightness and ease in the upper body through the crown. Maybe close your eyes. Couple full deep breaths. On a purely physical level just really good for the hips. The low back. Tops of the feet. Getting into those sticky areas especially if you're sitting and zooming all day. And then bring your hands to the earth. Parallel your feet. Take your time. Feel your hands walk back to downward facing dog. And we'll meet right there.

This time let's rise up onto the toes. Big bend in your knees. Look forward. Step or you can lightly float to your hands. This time coming to the front of your mat. On an inhale lift halfway up. Maybe walk your hands up onto your shins. Lengthen through the spine. As you exhale release and pull. Good. Root down through the feet. Rise up to stand. Sweep the arms out and up. And then take a moment. Draw your hands to your heart center. Find tadasana mountain pose. So you find the soles of the feet rooting down. Maybe spread your toes. Soften the knees. And then again just feel that lift through the heart space. Through the crown of your head. And we'll sweep the arms up. Take a hold of your right wrist and just reach up and over to the left side. So take a nice easy side body stretch. Really grounding through your right foot as you do that. Beautiful. And then just taking it to the other side. Coming back through center.

Hold the left wrist. Take it up and over to the right. Breathing into the left side. Get heavy in your left foot. And then come back through center. Hands to heart. And we'll step the feet together at the front of the mat. Coming to chair pose. Utkatasana. Sweep the arms up. Bring the weight back into your heels. And just land here for a moment. So take a look down. Make sure you can see your toes. Draw the shin bones back. Soften through the shoulders. Relax your gaze. Nice big full breath in. Exhale. Release. Forward fold. Uttanasana. Inhale halfway up. Lengthening the art of Uttanasana. Good. Exhale. Plant your palms. Step back to plank pose. Just take a moment to land top of a push up. Good. And then shift your weight forward. Halfway or all the way down. Moving through a vinyasa. Inhale cobra or upward facing dog. Exhale roll over your toes. Downward facing dog. Beautiful. Big breath in. Long breath out. Let it go. Good. And then let's start to flow.

So inhale your right leg up to the sky. Exhale. Step it all the way through. Setting up for warrior one. Spin your back heel down. Now your heels can be aligned or if you want to step your feet a little wider, feel free to take them hips distance. It might feel a little bit more freedom there. Reach your arms out. Take a moment to land in warrior one. If it's too much sensation on that back leg you can always come up onto your left toes. There was feel the earth grounding down. Lifting up at the same time. So the right hip is drawing back. Left hip is rolling forward and then release your hands behind your back. Find an interlace with your fingers or you can hold opposite elbows. And then start to draw the shoulders back. Lift up through the heart. Take a big full breath in. And then devotional warrior fold in. Letting the crown of your head melt down over that front leg. Reaching your arms up. Sealing the feet down. And then taking that bow. I love this posture. I love the name of this posture. It's really that deep bow of gratitude. Rooting down through the feet. Rise back up warrior one. Maybe press palms together in prayer above your head. Good. Letting this be just a prayer. A moving meditation. Step your right foot back to meet the left plank pose. Vinyasa or you're skipping it. And you're coming right to down dog. We'll meet there. Good cleansing breath. Inhale. Open the mouth. Let it go. Sigh it out. Exhale. Sigh. Good morning. Monday. Good. Sweep your left leg up. Big breath in.

Step it through. Warrior one. Spin the back heel down. Arms sweep up. Take a moment to land on this side. Adjust where you need to. Coming toward 90 degrees in that front knee. Right hip rolls forward. Left hip draws back. And then hug the ribcage in so you're protecting through the core, through the spine. Beautiful. Releasing hands behind the back. Maybe take the opposite thumb on top. The one that feels a little awkward. And then start to draw the shoulders back. Lift the heart and then with devotion. Bow in. Crown melts down. Breathing. Apple breaths. Good. And then strong in your legs. Rooting down. Two rise. Come all the way back up warrior one. Maybe press palms together above your head. Take the gaze up. Hands to the earth. Your vinyasa or skip it. Come to down dog. Moving through. Let the breath guide you. Inhale as you lift up. Exhale. Release. Cleansing breath. Big breath in. Tongue out. Lion's breath. Let it go.

Beautiful. Let's come back into a forward fold. Walk your hands back to your feet. Feet hips distance. If it's accessible, take your peace fingers. Your first two fingers and your thumbs. Wrap them around your big toes. Inhale as you lift halfway up. And then exhale. Elbows out to the side. Folding in for padangusthasana. And these forward folds are just a way of bowing inward. Of releasing tension. Calming the nervous system. Taking a few more full deep breaths right here. Beautiful. And then release your fold. And again, just really feel your hands on the earth as you walk it back to downward facing dog. And let's flow. We're going to add on to what we already created. Sweep your right leg up. Step it all the way through. One breath. Warrior one. Arms sweep up. Good. Hands behind the low back. Interlace. Draw the shoulders back. Lift the heart. Big breath in. Devotional humble warrior. Fold in. This time open it up to warrior two. Lead with your left arm. And then circle it open. Good. Take a moment to land. So really feel your weight centered. Energy in the back leg as well as the front leg. Arms reach out. Take your gaze over your middle finger. Your drishti. Beautiful. Think down just a little bit more strong in the legs. I'm feeling it. Good. And then flip your front palm. Tilt back. Reverse warrior. Hold there for a moment. You might sink it down a little deeper into your front knee. Gorgeous. And then circle your hands down to the earth. Plank pose. Vinyasa. Maybe you're modifying. Maybe you're skipping. Maybe you're adding like five chaturangas. See what you need today. Honor that. Meeting in down dog. Left side. Inhale. Left leg lifts. Exhale. Step through. One breath. Warrior one. Arms sweep up. Hands behind the back. Opposite thumb. Interlace. Draw the shoulders back. Lift the heart. Big breath in. Devotional warrior. Exhale. Bowing forward. Good. Lead with your right arm. Circle it open. And just take a moment to land. Warrior two. Find your intuitive alignment. It's letting that left knee track over your second and third toe. So you're protecting your inner knee.

Shoulder soften. Gaze relaxed. Good. Maybe sink down a little deeper. Beautiful. And then flipping your front palm. Tilt it back. Reverse warrior. Maybe bending a little deeper into that front knee. Feel the length through the left side body. Light on your right fingertips. Beautiful. Circle it down. Move it through. Vinyasa. Stepping it back. Lower. Chaturanga. Inhale. Cobra or upward facing. Exhale. Downward facing dog. Nice work. Again, walk your hands back to your feet. This time if it's accessible, we're stepping the feet into the palms of the hands. Toes up toward the wrists. Giving your wrists a little bit of a break. Pada hastasana. Foot to hand pose. Good. And then just let everything melt down. Maybe shake your head. Yes. No. A few times. And if you had to ask yourself what's one thing I might let go of right here in this moment that's no longer serving me. Something little. What can you let go of? Create a little bit more space. A little bit more ease. Connecting into the higher self. Truer self. Good. Release your hands. Meet me back. Downward dog. Let's move on. Creating a little bit more. Inhale. Right leg lifts. Exhale. Step through. Warrior one. Inhale brings you up. Exhale. Hands behind the back. Interlace. Inhale. Draw the shoulders back. Lift the heart. Exhale. Forward fold. Humble warrior. Good. Open it up. Warrior two. Take a moment to land. Flip your front palm. Reverse warrior. This time we'll straighten through your front leg. Reverse triangle. Again, feel that nice length in the right side body. And then keeping that length as you hinge forward into triangle pose. Trikonasana. So the right fingertips might find your shin, the earth, the block. Reaching your left arm up actively.

And then you're reaching the crown of the head toward the wall in front of you. And then the energy is shooting back through your left heel. Good. Breathing here. Maybe gazing up toward your fingertips. Engage your right quadricep just to protect your knee. Good. And then take the left arm over your ear for a moment. Sweep it in front of your face and just start to walk your fingertips to the left. Setting up for procerina. Wide leg forward fold. Parallel to feet. Big breath in. As you exhale, walk your hands in towards you. And then if you have a block, you might take it under the crown of your head or maybe the crown of the head finds the earth. If not, no big deal. You can just let it melt down. And then engaging through the legs. Feel the opening in the backs of your legs. A couple full deep cleansing breaths here. Creating that space. Good. So nice. And then find your way out of there. Walk it back to the front of your mat. Runner's lunge. As you come to your runner's lunge, let's heel toe the right foot to the right a few times. Bring your hands to the inside of your front foot. So really press through the palms of the hand. Stay active in the legs. And then you're welcome to stay right here or lower that left knee down to the earth. You can stay here. This might feel like a nice lizard stretch for you. Or if you want to come a little deeper into the quad stretch, roll to the front of your knee. So just above the kneecap, bend your left knee. And then go ahead and reach back with your right hand. Kick the foot into the hand and then lean back a little bit. Releasing. Maybe dropping that left ear down to your left shoulder. Good. And then just breathe here. If you found a variation that you prefer, feel free to honor that. Beautiful. And then take your time. We'll release that side. Hands back to the earth. Heel toe your right foot back to the center of your mat. And then just stepping back. Downward facing dog. Right foot meets the left. Inhale brings you forward. Plank pose. Exhale lower. Vinyasa. Cobra or up dog. Inhale. Down dog. Exhale. Big full breath in.

Long breath out. Let something go. Beautiful. Left side. Inhale. Left leg lifts. Exhale. Step it through. Warrior one. Spin the back. Heel down. Arms lift. Hands behind the back. Interlace. Draw the shoulders back. Lift up. Lengthen. Beautiful. Humble warrior. Devotion. Fold in. And then opening it up to warrior two. Lead with your right arm as you come up and open. Good. Take a moment to land and then we'll flip the front palm. Tilt back. Reverse.

Start to straighten through your front leg. Reverse triangle pose. And then keeping that length in the side body. Hinging forward. Left hand comes into triangle pose. The shin. The earth. A block. Right arm lifts straight up. So the shoulders are stacking. Lean back a little bit. And then reach the crown of the head forward. Energize up through your fingertips. You might give up. That feels cranky in your neck. Just look straight forward. Good. A little more full deep breaths. Keeping the legs involved. Keeping that length through the side body. Expanding. Good. Top arm over your ear for a breath and then sweep it in front of your face. We'll walk the hands to the right this time. Parallel the feet. Setting up for a wide leg fold and just spin around to face you. Good. And then any amount. Walk the hands back in. Let the crown of your head melt down. Maybe the crown presses down onto the earth. Little pressure or block is great. Books. Whatever you have. Or just let it hang down. Feeling that release. A couple more full deep breaths. Keep the legs engaged.

Beautiful. And then coming halfway up, we'll walk back to that lunge at the front of the mat. Left foot is in front this time. Onto the ball of the back foot. Start to heel toe the left foot to the left a few times. Hands on the inside of your front foot. And you can stay here and keep it active or lower that right knee down. Maybe start to bend through the right knee. Reaching back with the left hand. Find the foot or any variation that feels good here. Maybe draw that right shoulder up toward the right ear. Right ear melts down. Breathe into the sensations that you're feeling today. Again, it's different every time. But can you be curious about that? How do I feel in this moment? How do I feel in the next moment? The new present moment? Beautiful. Let that go. Heel toe the foot back to the center of your mat. And then again, just stepping it back down dog. Left foot meets the right. Plank pose. Clear it. Inhale cobra or up dog. Let's take a child's pose. Let the knees come down to the earth. Let your hips sink back to your heels. Maybe stack your hands for a moment and just let the forehead melt down onto your hands. And just breathe. Be where you are.

Notice what comes up for you when you take a pause where everything lands. Moving beyond the thoughts into the sensations and the breath. And then feel free to stay here as long as you like. We're going to move through one more standing sequence. Meet me back in downward facing dog as you are ready only when you're ready. Good. Float your right leg up. Big full breath in. Step through. So same beginning. Warrior one. Spin the back heel down. Arms sweep up. And then hands behind the low back. Find that interlace. Draw the shoulders back. Take a big full breath in. Devotional warrior fold in. Good. And then just come halfway up. So keep the interlace of your hands if you can. So you're reaching the crown of the head toward the wall in front of you. Come onto the toes. Your left toes.

So the ball of your back foot. And then from here maybe reach it up to warrior three. So straightening through the right leg. Floating the left leg up. If you need to unreleash your hands or undo the interlace, go for it. Otherwise the crown reaches forward. Beautiful. And then soften your knees. Step your left foot to meet the right. Chair pose. Utkatasana. Arms sweep up. Good. And then straighten both legs. Feel the lift in the upper back. And just take a moment to draw your hands to your heart. Feeling that one. Good. And then we'll take a little balance while we're here at the front of the mat. So start to let your left foot get heavy. We're going to come into tree pose. You can keep your toes down and just kickstand your foot as you open up through that right hip or reach for your ankle. Oh my. You can balance today. Bring your foot to your inner upper thigh or your calf. Then you can bring your hands to your heart. Find one point to focus your gaze or your drishti. And then if it feels okay, we're reaching the arms toward the crown of the head. And then taking that prayer straight up. So there's that energy reaching up and out of the crown. You fall out of it. Don't worry. I'm with you. Come back in. Practice in presence.

And on a very physical level, just strengthening all those little muscles around the ankle. So good for you. Beautiful. And then just let that go. Step your right foot down. Bring your hands to your heart and just shake it out. Legs shake. Arms shake. And then from the front of the mat, we'll sweep the arms up. Take a big breath in. Lift in the heart. Dive forward. Come halfway up. Inhale. Lengthen your vinyasa. Step her lightly. Float it back. We'll meet in downward facing dog. Taking a big full breath in. In. Long breath out. Let it go. Good. Left side. Inhale. Left leg lifts. Step it through. Same beginning. Warrior one. Spin the back heel down. Arms lift. Good. Hands behind the low back. Interlace.

Draw the shoulders back. Lift up. Humble warrior. Full. Lengthen through the spine. Come onto the ball of your right foot. And then leading with the crown of your head. Weight into the left foot. Float your right leg up. Flex your right foot a lot. Let the torso lower. Good. And then soften your left knee. Step your right foot to meet the left. Chair pose. Utkatasana. And then straighten the legs. Feel the lift in the upper back. Gather hands to heart center. Just take a moment to pause and breathe. I'm just going to face you here as we set up the second side into tree. So we'll let the right foot get really heavy. And then again, maybe your kick's standing the toes and opening up the left hip this way. Or you're reaching for the ankle, bringing the foot to the inner upper thigh or the calf. So above or below the knee, just try not to press into the knee. And then hands to heart. Find your drishti, your focus point. Good. And you might stay here or maybe start to take that prayer to the crown of the head.

Give it a little tap. And you can reach it up. If you really want to fall out of it, take a gaze up toward your hands. Maybe close your eyes. Not today, friends. And then take a moment to squeeze, breathe, expand. Rooting down to rise. Nice. And then step your left foot down. Shake it out. Let that side go. Let's take one last vinyasa flowing through. Inhale, arms, sweep up. Exhale, dive forward. Inhale, halfway. You are vinyasa or you're skipping it. We're meeting back in downward facing dog. Beautiful. And then lower your knees down for a moment. Come to a tabletop position. And then lower your forearms down to the earth. And as you do that, we're going to set up for a headstand prep here. Actually, I'm just going to sit back on my heels for a moment just to explain. So as we come into a headstand prep, we are going to put a little weight on the crown of the head. But more importantly, we're going to put weight into the forearms. So you want about like 70 or 80% of the weight in the and about 20% on the head or however that works out. Math is not my strong point. But you never even have to have the head on the. And I'll show that variation as well. So let's progress into this. I will go up into headstand. You're welcome to come up if you feel safe doing that where you are. We have a wall behind you. Great. Otherwise, lots of progression up into sarsasana. So this is like the ultimate crown chakra pose as you can imagine. So bring the forearms down to the earth. Interlace your fingers. Tuck your pinky underneath so you're not smooshing your pinky. And then open up the arms. So you're creating a little hat for the back of your head. Hug your elbows in. And then you're tucking the chin. Bring the very top of the head. So the crown of the head to the earth. Very top of the head. And then the hands kind of hug the back of your head. Press into your forearms a lot so much that you could almost lift your head up off the earth. Good. And you can stay right here and just play with this sensation. Otherwise, we're tucking the toes, lifting the hips up. So you'll notice a little more pressure on the head. But can you reengage through the arms? So you're pressing through the forearms, lifting the head up even off the earth.

Good. And then you might stay right here and just take a few breaths. If you want to keep going, draw one knee into your chest. Draw two knees into your chest. And make sure you're lifting from the core so you're not kicking up. Protect your neck. Reach the legs up, pressing again through the forearms, 70 to 80% of the weight there. And then you hold as long as you like. And hold me back in child's pose. Again, just bringing the hands back behind you. One more rabbit pose. So lift the hips, roll up onto the crown of the head. Feel that opening in the back of your neck. Nice, everyone. And then sit back on your heels for a moment. Let's bring the weight off to the right side. Bring the legs out in front of you and we're going to set up for a seated hip opener and I'll face you here. So we're going to come into double pigeon. If that's too deep, it can be for many of us. Maybe you're taking single pigeon or you can even take Sukhasana, just crossing one shin in front of the other shin and kind of folding forward from here. But I'll bring us into double pigeon or fire log as they call it some places. So I'm going to take my right ankle and take it on top of the smooshy part, top of my left knee, flexing the right foot a lot. And then that right knee is going to stack and come toward the left ankle. And there might be a giant space here and that's totally fine. As long as you don't feel any pinching in your knees, you're just finding that sensation in the hips. And we're going to stay upright today so that we could find that crown chakra almost coming toward a meditation here in this hip opener. So you're rooting down through the sitting bones, maybe gently pressing your hands into your foot and above your knee. Maybe you're bringing your palms to face up and then lift up through the crown of your head. So sit up nice and tall, maybe close your eyes and then go inward, exploring maybe where your spirit is today. Where does it reside? Just that inquiry. What does it even mean to you? Maybe different for every one of us.

Taking a few more full, deep meditative breaths here. Beautiful. And then just take your time to release. We'll bring the legs out in front of us for a moment. Maybe shake them out a little bit. Good. And then you can flex through your feet. Sit up nice and high on your sitting bones. Let's just come into a brief fold, reaching your arms up. Take a big full breath in. Lead with the heart, Paschimottanasana. Just kind of letting your hands fall wherever they fall. Let the head, neck, and shoulders relax. So releasing that side, balancing out the two sides. Beautiful. And then just take your time. Come back to a seat and we'll take it to the other side. So if you took single pigeon, you're coming to the left side. If you took Sukhasana, you're just crossing the opposite shin in front and moving from here. Otherwise, I'm bringing my left ankle just above the right. Find that space and then flexing the right foot a lot as you let the left knee melt down. And it might be a gradual melting down. You can also take a block between your foot and your knee or a blanket for support. Otherwise, stacking the shins like fire logs, double pigeon, staying upright. I'm going to bring my palms to face up, calling in whatever it is that arises here. Let the shoulders relax. Chin is slightly tucked so the back of the neck is long as you kind of let that lift happen up through the back of the neck, the crown of the head. Maybe close your eyes. Please be here now. The great Ram Dass said, be here now.

So a couple more breaths. Stay with it. Beautiful release when you're ready. Take your time. It can be a little sticky coming out of it. Shake your legs out. Bring the legs back out in front of you for a moment. Let's come to one more forward fold with devotion, flexing through the feet. Sit up nice and tall. Reach your arms up and then lead with the crown of the head as you come forward, releasing Paschimottanasana, bowing inward. A couple full deep breaths here, balancing out the two sides. Beautiful. And then as you come up, keep the heels connected to the earth. Reach your arms forward in front of you and then we're slowly lowering on the count of five. So see if you can keep the heels connected. A little core work here as we lower down for five, four, three, two. Hover when you get to the bottom. Maybe add the legs for five, four. Embrace the shaking. I'm feeling that. Three, two, one. Hug your knees into your chest. Release. First time we've been here on our backs. So just take a moment to notice, to land, to rock it outside to the side. Hug your knees into your chest. Maybe take your knees in circles in one direction and then the other. Beautiful. And let's take a bridge pose. So let the soles of the feet find the earth. Walk your heels in towards you. Press through the feet. Lift your hips. Maybe rock the arms underneath you, interleasing the fingers. See if you can release any clenching in the glutes. Lift from the hamstrings. Let the inner thighs roll down. Chest to chin. And just breathe.

If you have a block and you prefer a supported bridge, go for it. You have one more opportunity to come up. So you might take it a little deeper next time or you can stay here. Otherwise, release the arms slowly lower one vertebra at a time. As you get to the bottom, snap your feet wide, as wide as your mat. Let your knees knock into touch. Maybe bring hands to belly. Just take a moment to observe where that lands, where your practice lands. All this constructive rest pose. So you're very much aware of letting the body relax. Beautiful. And then let's take it into another bridge or wheel. I'll bring us up into wheel pose or vedanyarasana. Maybe you're staying low to the earth today in bridge. Do what works for you. So if you're coming into wheel, hands next to your ears. Hug the elbows in. Press it up. Maybe come up onto the crown of your head first, just staying with our theme here. And then you can start to press through the arms. Lift up, lengthen. This is one of the harder poses to talk in. So I'm just going to let you breathe a couple full deep breaths. And then as you're ready, releasing that, reach your arms up over your head as you land. And then just start to windshield wiper your knees from side to side a few times. Feel the release in your spine. Good. And then from here, let's bring the soles of the feet together. Let the knees open up wide. So another hip stretch, supta vada canasana. And then maybe bring one hand to the belly and one hand to your heart. So it's a nice way to release from back bending postures and the low back and the hips. Just a nice meditative stretch. Tuck the chin so the back of the neck is nice and long. And feel your expansion beneath your hands is with the breath. So as you breathe in, feel the expansion. As you breathe out, release and just let go a little bit more. Take three more very full deepest breaths of the day. Inhaling. Exhaling. Inhale. Exhale, release. One more. Inhaling.

Exhale. Good. And then bring your hands to the outside of the knees. Hug your knees into your chest. Again, just rocking a little bit from side to side. And keep the right knee hugging and let your left leg go long on your mat. And start to draw your nose up towards your knees. Hugging it in for a moment. Big breath in. And then exhale, release the shoulders down. Moving into a twist, draw that left knee across your body. Reach your right arm out to the right. Bringing everything out. A couple full deep breaths here. Let the right shoulder soften and release. Beautiful. And then go ahead and unravel. Take your time. Neutralize your spine. So I like to bring the soles of the feet back to the earth and shift my hips to the left a little bit. And then right leg goes long. Hug your left knee in. Draw your nose up towards your knees for a moment. Give it a squeeze. Take a big full breath in here, holding the breath up at the top. Good. And then soften your shoulders down. Draw the left knee across the body. Roll to the right. Good. Bring your left arm out to the left. And take your gaze over that left shoulder. Bringing it all out. I love twists at the end of practice. You start to let it all go.

That heat that you've built up is detoxifying and releasing. Beautiful. And then take a moment to unravel. You can neutralize the spine. Hug your knees back into your chest. Apanasana. If you want a happy baby here, that might feel nice or just kind of rock it side to side. Any last movement that the body is asking for, honor that. And then finally, when you're ready, knees hug in. Start to draw your nose to your knees. Take a big breath in and hold the breath in up at the top. And then sit in a little bit more air. And open the mouth. Side out. Let it go. Let the legs just go long on your mat. Coming toward our final resting pose. Also considered a very important posture for seventh chakra. Coming toward a meditation here as you bring the palms to face up. Let the shoulders soften down the back. And then can you feel the crown of the head? Perhaps it's opening a little bit. Receiving. If you work with visualization, you might imagine white light surrounding the crown of your head. At the same time, because we want to stay a little bit grounded and on the earth, you feel the entire body supported. Letting go. Letting be. Just rest. Shavasana. We'll be here for a couple of minutes. Rock your head from side to side.

Wiggle the toes. Move your fingers. And then interlace your hands. Reach the palms of your hands toward the wall behind you, pointing through the toes. Nice full body stretch. Big breath in. Long breath outside out. Bring the soles of the feet to the earth. And just gently roll to either side. Take a moment on your side to pause, to check in, to notice. And then let's meet how we began. So we'll come to a comfortable cross-leg seated position. Find your seat. Sitting bones rooting down, lengthening up through the spine, the crown of your head. It's taking a minute or so to go inward. Just a brief silent meditation. Notice what comes up for you. Refocus. Come back to the breath. And then join me bringing hands together in Anjali mudra, in front of the heart, mudra of gratitude, of devotion, both toward yourself so that you can then extend that out to everyone in your life. Bring the hands to the third eye. In the meaning, one of the translations of Namaste is, the divine in me greets and honors the divine in each of you. Namaste everyone. Thank you so much for practicing with me here on Yoga Anytime. Hope to see you soon. Namaste.