Integrated Flow

Welcome, friends. Thank you so much for joining me today. This is our eighth episode, so the last episode of this season. I can't believe we've been doing this for eight weeks. Welcome back if you've been practicing with me live. If you are watching this after the live broadcast, welcome. Thank you so much for joining, and I just have to share before we start, because it feels like this great finale that there was just a rattlesnake out my window, and I was a little bit freaked out, but it's actually some pretty big symbolism behind the snake in yoga, and it represents the serpent, which is that kundalini energy that sits at the base of the spine that kind of works up through the chakras, actually, which I thought was pretty fitting, but it also symbolizes just spiritual transformation and growth, or you just get freaked out because you saw a snake. That's kind of where I began, but I thought that was really fitting in our last session here in Joshua Tree together, so thank you again for for joining, and in honor of that snake that I just saw, we will start to work from the base of the spine, moving our way up through the chakras, so this practice kind of incorporates all of the chakras, and all of the elements that are associated with the chakras, and I'll kind of call those out as we start to move from the base up, so if you've been with me until this moment, we've started with that earth energy, that grounding energy, and kind of moved all the way up through last week through the divine on that spiritual kind of heaven energy, so let's hit on all those points today as we move through a fluid and well rounded flow practice, so again, thank you so much for being here with me, it's such an honor and the privilege to practice with you from wherever you are, wherever you're calling in from, dialing in from, please let me know in the chat after, I'd love to hear where you are, so let's start seated, and we'll kind of tune into that earth energy to begin, so make your way to a comfortable crossleg seated position, if you want to sit up on a blanket or a bolster to lift the hips a little bit, feel free to do that, and then just take a moment to arrive, so whatever you need here to settle in, maybe wiggle in, move a little bit from side to side, just feel into the hips and the lower back, we'll start by stopping, so feel your sitting bones rooting down on the earth, and then feel that length all the way up through the spine, so through the energy centers all the way up through the crown of your head, so there's that earth grounded energy and that lift and that lightness and that ease through the crown, through the upper body, and then soften the shoulders down your back, if it feels safe for you to close your eyes, let the eyes soften and close or find one point to just focus your gaze in front of you, you might want to keep your eyes open so you can look behind me and make sure that that snake doesn't come at me, and as you're here just start to move your gaze inward to the internal space, just checking in, taking these brief pauses before we begin to just realize and notice what it is that we're showing up to our practice with today, physically, energetically, emotionally, all the layers, and then perhaps for the first time today, notice that you're breathing or being breathing, feel the rise of the inhale, the grounded quality of the exhale, inhale, taking a big full breath in together, inhale through the nose, open the mouth, sigh it out, let it go, one more like that to arrive, inhaling, filling the body with air, air, grounded exhale, sigh it out, release, beautiful, and then either coming back to the natural rhythm of your breath or you can start to work with ujjayi, let's just start to move the energy around, so taking some Sufi rolls as you inhale, you're coming forward, as you exhale you're sitting back on your sitting bones, rounding through the spine, and you can take these circles in either direction, so clockwise or counterclockwise, and it's starting to feel into the body, so in the physical level just the hips, the spine, the head, neck, and shoulders can relax, take these circles as big or as small as it feels good for you, and as always if there's a place where it feels sticky and you want to linger there for a few breaths, feel free to do that, and you can start to take the circles in the opposite direction as you're ready, seeing how that feels as you do that, so again if an inhale brings you forward, the exhale brings you back, maybe the eyes are closed and you can let the head, neck, and shoulders just release, taking a few more rounds, so you're feeling that kind of corkscrew energy going into the earth, all the way down to the roots, good, and then start to make these circles a little bit smaller, so start to bring the energy back towards your center, towards the base of the spine, and then just take a moment to land and observe and notice, notice how that feels, good, and then we'll come to child's pose, so meet me there as you're ready, and we're continuing with this earth energy, so bringing the knees together or wide, big toes together, and just start to let your hips sink back towards your heels, reaching the arms forward actively, letting the head, neck, and shoulders just relax for a moment, maybe the forehead finds the earth, and then start to send the breath through the back body, so feel the expansion in your lower back through the back ribs, maybe wiggle a little bit from side to side, and just really feel the earth beneath you, notice the parts of the body that are making contact with the earth, good, and then tenting your fingertips, lift your elbows up off the earth, and start to walk your hands over to the right side, and as you do that, can you let a little weight shift off towards the left hips, so you're finding this stretch all the way up through the left side body, breathing into the left rib cage, couple full deep breaths here, expanding, breathing, grounding, beautiful, and then walking your hands back through center, we'll take it over to the other side, so walking it up and over to the left, let a little weight shift off towards your right hip this time, send the breath through the right rib cage, all that space between the rib cage, creating a little bit more space and ease there, feeling the earth, gorgeous, and then you can come back through center and stay here if you'd like for as long as you like, otherwise let's come up to all fours, and we'll just continue to wake up the spine, so bringing your shoulders over the wrists and hips over the knees for your tabletop position, moving into cat cow, so as you're ready, we're dropping the belly, arching through the spine, lift the heart, lift the gaze, big breath in for cow pose, and then as you exhale, navel into the spine, round into cat pose, and you might shift the weight back a little bit, so then let's do that a few more times, so as you inhale, you're coming forward, arching into cow, as you exhale, navel to spine, press the floor away, cat pose, there's three more with the breath, inhale forward, exhale round, inhale cow pose, exhale cat, maybe the eyes close, good, inhaling, coming forward one more time, and then exhale, navel to spine, press the floor away, and round, beautiful, and then just find that neutral spine for a moment, we'll come right into a shoulder stretch, so reaching your right arm out to the right, take a big full breath in, opening the chest to the right, and then thread your right arm under your left, come on to the right shoulder and the right side of your face, and then walk your right hand forward, and if it feels okay, just keep that left hand pressing down, let your hips be even, and then again, just noticing the parts of the body that are making contact with the earth, so the palm of your hand, the back of the right arm, your shins, tops of the feet, beautiful, and then just take your time, slide your way out of that side, maybe sweep the right arm to the right for a moment, and then place it down right under the shoulder, and then just moving to the second side, so sweeping your left arm up, opening the chest to the left, thread the left arm under the right, come on to the left shoulder and left side of your face, so hips stay even, walk your right hand forward, and if it feels okay, really press into your right hand, and then breathe, breathe into wherever you feel this, the sensations that arise for you, full deep breaths, beautiful, and then just taking your time, come back up to all fours, and then we'll walk the hands in front of the shoulders a little bit, tuck your toes, coming right up into our first downward facing dog, lifting the hips up and back, and then any movement here in your downward facing dog, so you can start to pedal it out through the feet, maybe sway your hips from side to side, shake your head yes and no, just starting to feel into the backs of the legs, and at the same time feel through your hands, so the inner hand as well as the outer hand, letting the heels get heavy, just taking a couple of full deep breaths, so we're surviving here in our dog pose, sledding the biceps roll back, or biceps roll forward, triceps roll back, yeah, find some space between your shoulders and your ears, nice work, and then start to find some stillness if that feels okay, so stepping the feet hips distance, let your shoulder or your hands be shoulder width apart, and you can always soften the knees if you're feeling tight in the hamstrings, feel free to put a nice bend in the knees, so nice, and then walk your feet slowly to your hands, so we're coming to a nice forward fold at the front of our yoga mat, and as you come to the front and soften the knees any amount, so you can bend them as deeply as you need to here, and then just let everything melt down over the legs, maybe hold opposite elbows, maybe sway a little bit from side to side, or shake your head yes and no, really feel the soles of the feet rooting down, maybe shifting a little bit more weight toward the balls of your feet, and if you're crossing at the elbows and you take the opposite arm on top for a few breaths, beautiful, and then let everything melt down, soften the knees, roll up nice and slow, one vertebra at a time, and as you get to the top let your shoulders come up towards your ears, take a big full breath in, and then as you exhale just let them soften down your back, and just do that one more time, so as you inhale draw the shoulders up towards your ears, as you exhale soften them down your back, let it go, good, and then just finding mountain pose for a moment, tadasana, maybe close your eyes and just start to feel through the soles of your feet, and you might lift up your toes for a moment, spread the toes, and then place them back down on the earth, so you're really grounded here, soften the knees, let your tailbone melt down, and then feel the lift up through the heart through the crown of your head, so again you have this grounded connection with the earth beneath you, and we'll start to move into some low moon salutations to stay with that earth element, so bringing your hands to your heart center can take the feet together or apart, we'll inhale to reach the arms up, then as you exhale draw the prayer in front of your heart center as you come into uttanasana, forward fold, good, and then step your left foot all the way to the back of the mat, and lower your left knee down to the earth, so you're coming up onto your fingertips here, you have a couple blocks, you might take your blocks under your hands, and then just hang here for a moment, maybe wiggle a little bit from side to side, so you're feeling into that left hip, and so as, bending into the right knee, lifting the heart, good, and then meet me in down dog, so planting the palms, step your right foot back to meet the left, good, and then inhale to plank pose, top of a push-up, and we'll hold here for a moment to find our alignment, so let the shoulders land right over the wrists, keep your hips in line with your shoulder blades, so you're reaching through the crown of the head and back through your heels, nice, and then lower your knees down, and we'll stay low, hug the elbows in, chin and chest, lower down, and then just kind of glide your way through into cobra pose, bhujandasana, so pressing through the tops of the feet, hug the elbows in, start to peel the chest up any amount, good, and then meet me back in down dog, either pressing up through plank, or you can press back up through hands and knees, tuck the toes, lift the hips up and back, beautiful, and then staying with the left side, sweep your left leg up, make a moment, bend the knee, open the hip, so let's hang here for a few full deep breaths, if there's any movement here in that left side that would feel good, you can take some circles with the left knee, or roll out your foot a few times, beautiful, keep pressing through both hands, let the shoulders stay level, and then any amount, straighten the left leg out, gaze between your thumbs, and then step that left foot through between your hands, one step, a bunch of steps, doesn't matter, good, and then we'll come on to the fingertips, lower the right knee down this time, and just come to the lunge on that second side, so same thing if you want to wiggle a little side to side, you can have hands on blocks, and just start to feel into that right hip, opening up through that right psoas, beautiful, and then this time we're stepping the right foot to meet the left forward fold in front of the mat, good, root down through the feet, come all the way up to stand, arms sweep forward and up, and then gather your hands to heart center, beautiful, and then let's take it to the right side, we're going to start to pick up the pace a little bit, still staying with that grounded energy, bringing a little bit of flow into this, inhale, arms sweep forward and up, exhale, forward fold, good, this time step the right foot to the back of the mat, lower the right knee down, come on to your fingertips, lift the heart, lift the gaze, good, exhale, down dog, left foot meets the right, inhale is plank pose, top of a push-up, you're welcome to keep the knees lifted, or you can stay with lowering the knees, chin and chest, hug the elbows in, keep it with the low cobra pressing through the abdominal wall, peel the chest up long in the back of your neck, beautiful, and then back to downward facing dog on your exhale, good, right leg lifts, let's hold here for a couple breaths, bend the knee, open the hip, any movement that you took on that first side, you can take that here, and roll out the foot or the knee, keep pressing through both hands, shoulders level, beautiful, and then straighten the right leg any amount, gaze between your thumbs, step that right foot forward, good, lower your left knee down, come on to your fingertips, lift the heart, take a big full breath in, beautiful, and then left foot meets the right forward fold front of your mat, root down through the feet to rise all the way up, arms sweep forward and up, and exhale, hands to heart center, good, let's take one more round with the breath, let it be a moving meditation as we come through our moon salutations, inhale, arms sweep up, exhale, forward fold, left foot steps back, back knee lowers, heart lifts, big breath in, downward facing dog, right foot meets the left, exhale, inhale plank, exhale lower through, knees, chin, chest, or you're keeping them lifted if you'd like, cobra pose, bhujangasana, inhaling, exhaling back to downward facing dog, and we'll stay with the left side, as you're ready, inhale, left leg lifts, exhale, step it through, back knee lowers, fingertips, heart lifts, big breath in, exhale, forward fold, right foot meets the left, good, root down through the feet, rise up to stand, arms sweep up, hands to heart, good, last side moving it to the right side, our solar side, inhale, arms sweep up, feel the lift in the upper back, exhale, diving forward, uttanasana, good, right foot to the back of the mat, back knee lower is coming on to the fingertips, lift the heart, good, downward facing dog, left foot meets the right, inhale plank, exhale lower, inhale cobra pose, exhale downward facing dog, good, right leg lifts, big breath in, step it through, low lunge, let the left knee find the earth, come on to the fingertips, lift the heart, good, forward fold front of the mat, left foot meets the right, nice work, root down through the feet, rise up, reaching the arms up, hands to heart, take a moment to pause and breathe, feel your heartbeat, and again just feeling the earth beneath the soles of the feet and noticing how that grounded movement lands for you, more than anything coming back to your breath. So we're going to continue the movement, moving up into this water equality as we start to move into our flow and into the hips a little bit, so that element of water as we come into the second chakra. We'll come to chair pose for a moment, uttanasana, sweep the arms up, wade into the heels, draw the shin bones back, and then keep this shape with your legs, take a big full breath in, then as you exhale just sweep the arms behind you as you lower the torso down towards your thighs, but and then use the breath to do that two more times, so the inhale brings you back up to chair, the exhale sweeps everything away, one more inhale, arms sweep up, this time as you exhale we'll come into a forward fold, uttanasana, then inhale lift halfway up, take a moment to pause, maybe walk your hands up onto your shins, and draw the shoulders back, lengthening through the spine, through the crown of your head, beautiful, and then plant your palms, step back to plank pose, good, and then you're welcome to stay with knees, chin, and chest, or maybe you're coming through chaturanga this time, cobra or upward facing dog, if you feel ready for that, straightening the arms, firming the thighs up off the earth, good, and then we'll meet back in down dog, roll over the toes, lift the hips up and back, and just take a moment to land, feel fluidity as you come into this posture, so you're rooted and grounded and fluid at the same time, beautiful, and then sweep your right leg up and back behind you, draw your knee to your nose and round through the upper back, hovering in the top of a push-up, nice, and then inhale three leg dog, sweep it up, beautiful, step the right foot through between your hands, and we're setting up for warrior two, so spin the back heel down, let the left arm guide you up and open to face the side of your mat, then this first round we'll break it down a little bit, so just feeling into Virabhadrasana two, letting your front knee land over the ankle, let it track over the second and third toe, let the shoulders soften, so there is this strong energy in the lower body and then kind of this lightness and ease in the upper body, this fluidity, good, so keep the legs, flip your front palm, tilt back reverse warrior, take a moment to arrive and reverse warrior, feel the length through the right side body, and then as you exhale we'll move forward into extended side angle, either elbow to thigh if you want to go a little deeper, fingertips to the inside of your front foot, and then take that top arm over your ear, good, and then just feel that line of energy from your left fingertips all the way back through the heel, beautiful, and then root down to rise, just coming up and back, reverse warrior, big breath in, circle your hands down to the earth, step back, plank pose, your vinyasa, or you're skipping it and coming right to down dog, working with whatever feels right for you today, your body can be different every time, big full breath in, open the mouth, sigh it out, let it go, ah, good, let's move with the quality of water, inhale, left leg lifts, exhale, step it through, or sorry, knee to nose, let's balance that out, hover top of a push-up, good, inhale, sweep your leg up and back, and then this time we're stepping it all the way through, setting up for warrior two, spin your back heel down, let the right arm guide you up and open, face the side of your mat, and then again just taking a moment here in this first round to land, see where you can soften a little bit, relax your gaze, breathe, find your breath, so beautiful, and then flip your front palm, keep the shape, tilt back for a moment, reverse warrior, feel that length through the left side body, and then extended side angle, elbow to thigh or fingertips to the earth, top arm over your ear, long line of energy, fingertips to heel, really grounding through the soles of the feet, nice, and then rooting down on your inhale, come all the way up and back, reverse warrior, beautiful, and then circle your hands down, step back, plank pose, vinyasa, cobra or up dog, inhale, nice work, downward facing dog, exhale, take a couple cleansing breaths together, you're welcome to lower the knees, child's pose is always an option, good, big full breath in, long breath out, sigh it out and let something go, then again inhale through the nose, let something go on your exhale, beautiful, and then rising up onto your toes, big bend in the knees, look forward, step or lightly float to your hands, front of the mat, inhale halfway out, exhale, release and fold, good, coming back to chair pose, utkatasana, just one breath, inhale, arms lift, feel straight in the legs, feel the lift in the upper back, and just take a moment, draw your hands to your heart, feel the fluidity within all that movement, that circulation in the second chakra, this place of creativity, of birthing, and that element of moving with the flow, so we're going to flow with this, just what we already created, but this time one breath per movement, really just finding that fluidity as we move through, we'll take two rounds, but rest whenever you need it, it's always an option to lower the knees or take what you need, great, so here we go, inhale as you're ready, chair pose, utkatasana, good, keep the shape as you exhale, sweep the arms back behind you, two more like that, inhale, arms sweep up, exhale, sweep them back, good, inhale, gathering energy, exhale, forward fold, utkatasana, inhale, halfway, exhale, yore vinyasa, step or lightly float back, chaturanga, cobra or up dog, inhale, down dog, exhale, right side, inhale, right leg lifts, exhale, step it through, right up to warrior two, circle it open, as you come up, flip your front palm, tilt back, reverse warrior, good, and then the exhale brings you forward, extended side angle, then the dancing warrior here, inhale, come all the way up and back, reverse warrior, good, and then the exhale circles you down, hand through, yore vinyasa or skip it and land, in down dog, inhale, as you lift the heart, cobra or up dog, exhale, downward facing dog, beautiful, left side, inhale, left leg lifts, exhale, step it through, good, warrior two, spin the back heel down, bring it up and open, flip the front palm, tilt back, reverse warrior, exhale brings it forward, extended side angle, and just flowing with the breath, inhale, bring it up and back, reverse, circle the hands down to the earth, left foot steps back, chaturanga, cobra or up dog, inhale, down dog, exhale, take three full deep breaths, welcome to lower your knees, inhaling, exhale, inhale, exhale, let something go, one more full breath in, long breath out, beautiful, and then rising up onto your toes, they bend in the knees, look forward, step or lightly float to your hands, inhale halfway, exhale, release and fold, chair pose, utkatasana, arms sweep up, straighten the legs, feel the lift in the upper back, hands to heart, just taking a brief pause to check in, to notice, feel the movement, feel the heartbeat, good and let's take one more round with this, see if we can get out of the head, get out of the thought space, into the body, into the breath with that fluidity, chair pose, inhale, arms sweep up, good, exhale, sweep it back, two more, inhale gathering, exhale, release, one more inhale, arms lift, exhale, forward fold, utkatasana, inhale halfway up, exhale, your vinyasa, step or lightly float it back, inhale, cobra or up dog, exhale, down dog, right leg lifts, big breath in, step it through, come right up to reverse warrior this time, flipping that front palm, take it up and back, good, extended side angle, reach it forward, inhale it up and back, reverse warrior, good, circle down and through, your vinyasa, right foot steps back, chaturanga, cobra or up dog, inhale, down dog, exhale, last side, inhale, left leg lifts, exhale, step through, right up to reverse warrior, back heel spins down, reach it up and back, big full breath in, exhale, extended side, fluid, inhale, up and back, good, circle it down and through, left foot steps back, chaturanga, cobra or up dog, downward facing dog, good, lower your knees, take a child's pose or you can simply sit back on your heels, that feels better and more open through the heart space, find that seated position on your heels, wherever you're at, feel the earth, feel the movement and breathe, come back to your breath, again just taking these moments of pause between the movement to check in, to notice how you feel in this moment, moment to moment. So with earth and water in mind we're moving up to fire, so you know what that means, lots of twisting and kind of core work but this transformation, the fire of transformation, so just like our snake friend we'll find that transformative energy when you shed your skin, you shed layers and you start to build a little bit of heat, so here we go, when you're ready, coming back to downward facing dog, we'll meet there, sweep your right leg up, big breath in, draw your right knee to your right tricep and hover, top of a push-up, good, inhale sweep the right leg up the back and then right knee across the body, left tricep, hover, top of a push-up, good, inhale sweep it up and back, this time we'll step the foot through between the hands, stay on the ball of your back foot, so come up onto your fingertips for a moment and then step the left foot to the left a little, we're setting up for crescent pose, it's giving ourselves a little bit of a wider stance, so as you're ready sweep the arms forward and up, take a moment to land, so letting the back knee soften a little bit, let your tailbone melt down and then engage the core to protect your spine, the shoulders soften and relax, beautiful, and then finding a twist in the upper body, reach your left arm forward and reach your right arm back so that from the navel up you start to twist the torso to the right, good, stay really active in your legs and then reverse this, so bring the right hand to the back of your left thigh, reach the left arm up and over your ear allowing a big full breath in here and then taking crescent prayer twist, hook your left elbow on the outside of your right leg, bringing the prayer together in front of your heart, stacking the elbows and you're always welcome to lower that left knee down to the earth, if that feels more supportive for you, stay right here, if you want a little bit more heat, tucking the back toes, lift the back knee up, allowing a few cleansing breaths here, letting go, wringing it out, still stoking that fire, good, big full breath in and then exhale gaze down, hands down to frame your front foot, step the left foot in and to the left a little bit for pyramid pose, let everything melt down over that front leg, and again you might have blocks under your hands here just to bring the floor up to meet you a little bit, otherwise can you draw the right hip back, let the left hip roll forward and can you allow the hips to be level, you might even place your right hand on your sacrum, just kind of encourage that right hip back a little bit, good, you're welcome to bend the knees any amount, sending the breath to the backs of the legs and then let's set up for a seated twist, so bringing your left knee behind your right ankle and then finding a seat, so a little confusing to get there but find your sitting bones on the earth, that right foot is stepping across your left leg on the outside of your left thigh and then as you find your seated twist, let's bring the right fingertips behind us, sweep the left arm up, sit up nice and tall, big breath in and then twist to the right, either hooking the left elbow on the outside of the right thigh or you can hug that leg in if that feels a little bit more accessible this morning, this afternoon, this evening, wherever you are, good and then sit up nice and tall, so you're rooting down through the sit bones as you lengthen up through the spine, through the crown of your head and find your twist, so ease your way into the twist, couple full deep breaths, good and then take your gaze to the front of your mat, unravel, bring both hands on the outside of your left hip, soften the elbows, let your head relax down and just breathe into the outer right hip, full deep breaths here, a nice counterbalance to twisting, beautiful and then as you come up, step the soles of the feet to the earth, sit up nice and tall on your sitting bones and we'll move into Navasana, boat pose, so letting the shins lift up off the earth and they can parallel toward the earth as you lift your legs and keep the knees bent or straighten them, if you'd like just go easy with your hip flexors if you're doing that and then spread the toes, let your nose be in line with your toes and reach your arms forward, if that's too much you're holding on to the backs of the knees or even tenting your fingertips down on the earth and then we'll hold for five, keep the length in the spine for four, draw the shoulders back for three, good, two and one, good, let the soles of the feet find the earth, reverse tabletop, bring the hands behind you, lift the hips up, big full breath in, tongue out, lion's breast, let it go, good and lower your hips down to the earth, cross, hit your ankles, bring the hands in front of you and then step or you can lightly float back through a vinyasa or step it right back to your downward facing dog and we'll meet there, nice work, take a big full breath in, long breath out, let something go, one more, inhale, exhale, let it go, good, moving to the left side, inhale, left leg sweeps up and then draw the left knee to your left tricep and hover, top of a push-up, nice, inhale, sweep it up and back, exhale, left knee, right tricep, hover, top of a push-up, good, inhale, sweep it up, exhale, gaze between your hands, step the left foot all the way through, staying on the ball of the back foot, stepping the right foot to the right a little bit just to widen the stance, good and then as you're ready, reach the arms up, crescent pose and take a moment to land, so let the back knee soften, let your tailbone melt down, engage your core to protect your spine, the shoulders release, energizing up through your fingertips, good, find your breath, nice and then finding that twist, so reaching your right arm forward, left arm draws back and you're just twisting from the navel up, so keep the legs how they are as you twist the upper body, I'm feeling it, good and as you're ready, tilt back, reverse crescent pose, reach your right arm up over your ear, left hand finds the back of your right leg, nice and then prayer twist, so you're hooking the right elbow on the outside of your left leg, draw your hands to your heart center, stacking the elbows, again welcome to lower that right knee down if you'd like for support, otherwise take a couple more full deep breaths here, inhaling, exhale, ring it out, inhale, exhale, release, hands to the earth, pyramid pose, step the right foot in into the right a little bit and let everything melt down over that front leg, drawing that left hip back, letting the right hip roll forward and then just breathing, feel the release, box of the legs, crown of the head, letting go a little more, every exhale, beautiful and then setting up for that seated spinal twist, you're gonna drag your right knee behind your left ankle and find your seat, so sitting bones, find the earth, you're stepping that left foot across the right leg and onto the earth and then just take a moment to adjust, to wiggle in, lengthen through the spine, left fingertips behind, right arm lifts, big full breath in and then take your twist toward the left side, either hooking the elbow or you can hug the knee in and then without force, just feel into the twist, maybe gazing over your left shoulder, a couple deep breaths, feel the fire that you've created, that heat, that transformation, beautiful and then counterbalance, bring the right hands or both hands to the outside of your right hip, soften your elbows, relax the head, neck and shoulders, feel the outer left side, good and then come on back up, step the soles of the feet to the earth, bend the knees and then sit up nice and tall on your sitting bones, navasana, boat pose, draw the shoulders back, energize through the fingertips and you're either staying here, if you want a little more, we'll take a few rounds of arta navasana, five rounds, big full breath in, as you exhale lower halfway down and hover, inhale brings you back up, welcome to have fingertips on the earth, exhale, hover, good, inhale up, exhale, hover for three, inhale up, exhale four, inhale up, exhale five, hover for five, four, three, two, come on back up and then soles of the feet to the earth, let that go, hands behind you, lift the hips, big breath in, long breath out, maybe lion's breath, let something go, gorgeous and then lower your hips, cross at your ankles, reach your arms forward, either just stepping back to down dog, if you want the vinyasa of course, feel free to take it, we'll all meet in downward facing dog, taking just a couple full deep breaths to land, to breathe, to observe, nice work and then walk your hands back to your feet, let's take a forward fold at the back of the mat, so feet hips distance, if it's accessible, either hooking peace fingers onto big toes or you can slide your hands under your feet or any forward fold is great, take a big full breath in to lengthen, as you exhale, release and fold, letting everything melt down, little weight shift off toward the balls of your feet, maybe shake your head, yes and no a few times, so we've worked our way up from the ground to the sacral chakra, to the solar plexus with that fiery quality, and we'll move toward the heart space to air, this element of air, so take your time to walk your hands back to down dog, and then go ahead and lower your knees down to the earth, if it feels okay, tuck your toes and then sit your hips back onto your heels, so we call this toe torture pose, it feels really good to begin with and then pretty quickly it can become uncomfortable, but it's really a nice way to get into this part of the foot that we don't usually get into, so it's pretty good stretch, taking just a couple breaths here to feel into that to notice how that feels, and we're going to move up into camel pose, so as you're ready you can stand up on your knees, you can keep the toes tucked if that feels okay, or untuck the toes if that feels better for you, this can be pretty sensitive for the knees, so if you have a blanket and you want to slide that under your knees, great, or you can even fold up your mat, the sides of your mat, creating some cushioning that way like this, and then we'll move into camel, and I'll bring us there in stages, so stop anywhere along the way, so we'll bring hands to the low back, if it feels okay let the fingers face up, or they can face down if that feels better, just find some support for the low back, and then hug the elbows back, let your hips stay over your knees, and then just start to lift from the sternum, like there was a string coming from your chest up toward the ceiling, lift your gaze up toward the ceiling, this might be where you stay, this might feel like more than enough, that's the case, stay right here, if there's the invitation to go a little deeper, you can reach your hands back, find your heels or your ankles, and then keep lifting up through the heart space, feeling the air above you, all around you, good, and then from your core, come on back up, good, and then just count your balance, lightly sit back on your heels, and take a moment to observe what comes up after that for you, where does it fall, the residue of that movement, that big heart opener, it also kind of gets up into the throat chakra, you can feel that vulnerability of opening the throat communication, and let's take another round, or you're staying right here and breathing, if you're going for one more, stand up on the knees, let your hips come over your knees, bring your hands to your low back, fingers face up or down, protect the spine here, and then hug the elbows back, feel that lift through the sternum, through the heart space, start to take the gaze up toward the ceiling, maybe you're reaching back, but keep the hips pressing forward as you lift up, feel the opening in the heart space, the throat, beautiful, inhale brings you back up from the core, exhale, sit back on your heels, and again just taking a moment to land and observe, that's a big one for me, always kind of brings up a lot, and maybe that's true for you, maybe not, it's not my favorite pose, don't say that, just breathe and let everything settle, and then take your time, we're coming back to downward facing dog, reaching your hands forward, tuck the toes, lift the hips up and back, take a moment to land, let the heels get heavy, beautiful, and then sweep your right leg up and back, put a bend in your right knee to open the hip, if your shoulders are healthy, maybe flip your dog, start to bring the shoulders over your wrists, step the right toes behind you, bring the weight into your left hand, sweep your right arm up, so you feel that lift through the back of the heart, nice, and then as you exhale unravel three leg down dog, right hand down, right leg lifts, and then draw your right knee to your left tricep, hover for a moment, and maybe thread that right leg through for fallen triangle, spin onto your left heel, weight into the right hand, sweep the left arm up, and maybe take it over your ear for a breath, so nice, again feel the lift in the heart, feel the air, left hand finds the earth, and then just start to drag that left or right shin toward the front of your mat setting up for single pigeon, take a moment to land there, so the shin's behind your wrists, if this isn't the hip opener for you, feel free to take any other hip opener, and then do take a moment up at the top, feel the opening through the heart space, there's any space between your right hip and the earth, you might take a blanket or a pillow underneath your hip, feel supported here, good, and then take your time if it feels okay, or to walk your hands forward as the there is the invitation to go a little deeper into the posture, and then just take the moment to land, find your breath, notice the heartbeat, the sensations, what arises for you here, maybe there's an element that feels a little bit more prominent for you today, maybe it's that earth energy, that watery quality, the fire, air, noticing where you're at today, allowing for maybe five more full deep breaths here, I'm just going to be quiet so that you can listen and learn. Good, and then taking your time to make your way back up, if you want to stay here longer, go for it, otherwise we'll meet in down dog, and just taking a few breaths to do what you need to do to let go of that first side, the sensation can be quite big, so notice if that's true, you can pedal it out, shake it out, maybe you're rolling forward to plank, taking a vinyasa, clearing the energy, inhaling, exhale, good, moving to the left side as you're ready, inhale, left leg sweeps up, bend the knee, open up through the hip, maybe flip your dog shoulders over wrists, stepping left toes behind you, weight into the right hand, sweep the left arm up, and again just feel that lift in the upper back in the heart space, notice the air around you, and then left hand down, left leg sweeps up, three leg dog, left knee to right tricep, cross the body, hover for a moment, and then maybe thread it through for fall and triangle, spin onto the right heel, weight into your left hand, right arm sweeps up, maybe take it over your ear, feel the lift in the upper back, good, single pigeon as you exit out, right hand down, slide the shin to parallel in front of your mat or any other hip opener, and again just taking a moment to wiggle in up at the top, feel the lift in the heart as you find your intuitive alignment, and then when there's the invitation to go a little deeper, you start to crawl your hands forward, maybe the forearms come down, maybe your third eye is resting on something, block your hands earth, and just take a moment to notice this side versus our first side, a little bit different, become the observer of all that's happening, and then going inward and breathing, taking about five full deep breaths here, just noticing. Last couple breaths, take your time, peel your way up, if you want to come back to down dog to pedal it out, shake it out, go for it, we'll meet seated at the front of the mat, so just shifting the weight off to either side or hopping your feet forward and then stretching the legs out long in front of you, sit up nice and tall on your sitting bones, flexing through the feet, and we'll set up for Pashimottanasana, so as you're ready inhale sweep the arms up and then with the heart, with that heart space, lead forward and let your hands fall wherever they fall, hinging at the hips, maybe you're holding your feet, the earth, your shins, and as you inhale lengthen through the spine, so offer the heart forward, and as you exhale release and hold in your fold, a couple full deep breaths here, good, and then you're either staying here in Pashimottanasana, your forward fold, or if it feels okay we're bringing the legs up and over the head into plow pose, so you kind of use the momentum to bring the legs up and over and then let them come, so you're in this forward fold but in a very different position, good, and then we're getting into that throat chakra, so feel that space of ether, communication, listening, and speaking our truth, and you can stay right here and plow if you have a safe shoulder stand practice, we'll come into that inversion, so bringing the hands to the very low back, hugging the elbows in, and then again you can stay right here if that feels safe, try not to move the neck around, or maybe you reach one leg up, and then the other leg up for shoulder stand, good, and then letting your chest draw in towards your chin, keep the gaze straight up toward your toes, holding for a few more full deep breaths, if there's any other variations with your legs you want to explore, maybe soles of the feet together, knees wide, go for it, good, and then let's meet back in plow as you're ready, you can bring the legs over your head, if you're still in your forward fold, stay right there, we'll meet on our back soon, so let's move into fish pose, suppressing hands to the earth, you're going to slowly lower down, and let your back body land on your hands, straighten the legs down toward the earth, and then bend the elbows, lift up through the chest so the elbows come underneath you, and then let the crown chakra land on the earth, so you feel that big opening through the throat, and then the crown chakra is pressing down, feel that lift, breathe, awesome, and then slowly lift up, let the elbows come out from underneath you, wiggle your way out of there, hug your knees into your chest, give them a squeeze, nice work, rock a little bit from side to side, and just feel into the low back, so first time we've been here on our backs, notice how that feels, taking the knees in circles in one direction, and then the other, you can paint the ceiling with your knees, beautiful, and then let's keep the right knee hugged in, let the left leg go long on your mat, give the right knee a squeeze, and then moving into a twist with your left hand, draw the right knee across the body, bring it out, reach your right arm out to the right, maybe take your gaze over your right shoulder, and with each inhale find length in the spine, with each exhale release and let go a little bit more, soften the right shoulder as much as you can, anywhere else you might be holding on to tension, beautiful, and then unravel, come back through center, and switch sides, let the right leg go long, you might need to neutralize the spine a little bit, and we'll hug the left knee into the chest, give it a squeeze, with your right hand draw the left knee across the body, bring it out, reach your left arm out to the left, take a gaze over that left shoulder, and just take a few breaths here, soften where you can, letting go a little more with every exhale, beautiful, and then unravel as you're ready, step the feet to the earth, neutralize your spine for a moment, and then gather your knees back into your chest, end here with a happy baby, so holding on to the outsides of the feet or the shins, knees wide, the low back soften, and then tuck your chin slightly, so the back of the neck is nice and long, and then maybe rock a little bit from side to side, if there's any other movement here that the body is asking for, before we come into the third eye and the crown chakra, the last bit of our practice together, honor that, otherwise gather the knees into your chest, draw your nose up towards your knees, maybe press your knees into that space between the eyebrows, big breath in, open the mouth, sigh it out, let it go, let the legs go long on your mat, push Vasana, let your feet roll open like books, your palms to face up, calling in anything that you'd like to call in here as your intention, the shoulders relax, really let the body get heavy and feel held by the earth, and then as a guided meditation, starting to bring your awareness to the space between your eyebrows, the Ajna, chakra, third eye, and the element of light, so perhaps you even sense a bright light around the space, the eyes softly closed, the seat of our intuition, that inner knowing, inner teacher, and then just being here with that, with turning the gaze to the third eye, and resting in this shape. Thank you.

Noticing the entire body supported by the earth, inviting in any fluidity, deepening the breath, that space of transformation, the opening of the heart, the throat, inviting any movement back in, and interlacing the fingers, press the palms of the hands toward the wall behind you, take a nice full body stretch, allowing a big full breath in here, open the mouth side, let it go, bring the soles of the feet to the earth, you roll to either side, just take a moment to pause on your side if that feels okay, and just notice how that feels, notice any transformation, any shedding from when we began, just a bit ago, and then keeping that ease of Shavasana, we'll press our way up, and we'll start, or we'll end with where we began, so we'll come to our comfortable cross-leg seated position, if it feels okay, let the eyes soften close, and then finally just coming up through the crown chakra, the crown of the head, so feel the lift through the crown, and at the same time the sitting bones are reaching down to the core of the earth, spine is long, shoulders relax, just take a few moments here to notice the breath, to feel that long line of energy from crown to earth, earth to crown, root to crown, beautiful, and as you're ready gathering hands in Anjali Mudra in front of your heart, take a moment to bow your head towards your hands, and gratitude for your practice, for showing up for you today, thank you so much for sharing your practice with me, it's such an honor to be here in this space together, leaving the hands to the third eye, the divine in me, greets and honors the divine in each and every one of you, namaste friends, thank you so much, thank you, thank you, thank you, have a beautiful rest of your day.