Compassionate Flow

Welcome to Yoga Anytime Live. Thank you so much for tuning in wherever you might be on the planet in this moment. So as usual, make sure you are in a comfortable space. You have whatever props you'd like for your practice. We will be coming into a seated meditation towards the beginning of our practice.

So you might have a blanket or a cushion or whatever you'd like to sit on for meditation. I know this week I have been, my heart has been feeling heavy and sad and really aching. And I'm wondering how you're feeling out there. Our practice today is going to focus on really a slow and compassionate flow, a lot of side body opening. I love the side body opening to find a little bit more space through the chest and the heart, diaphragm, ribs and shoulders.

And then bringing awareness towards and into the heart space, noticing sensations and investigating a little bit. So let's start our practice in one of my favorite shapes just to begin to kind of arrive and settle in the body and in our practice coming into a yin style baddha konasana. So coming on to your sitting bones and bring the soles of your feet together and let your knees fall wide. You might sit up on a blanket or something just to kind of elevate yourself. And bringing your feet a little wider, longer, so away from your pelvis.

You might start with a little rocking from side to side, just beginning to ease and arrive and it might feel nice to thumb the inner leg lines, just beginning to draw your awareness into the body, any sensations you may be feeling and tenderness, the achiness. And then gradually beginning to release into the shape of the forward fold. You might lean a little bit from side to side, feeling into the back body, into the hips and the sacrum, might feel dull and achy through the spine, up through your neck. And I'll notice the quality through your hands and what would it feel like to allow the hands to feel a little bit more receptive as you let the soles of your feet relax and then maybe surrender and release the weight of your head, nice. More moments here, just begin to notice the quality of your breathing.

Bringing your awareness into the back line of your body, the back of the lungs, the back ribs, down into your lower back, your sacrum, all through your pelvis, hips, just a few more moments here, you might gradually offer yourself to a little bit of stillness, really with this invitation to breathe into where you feel it and where you feel it in this moment might be somewhere in the physical body, might be the subtle layers within the emotional body or the energetic body, there might be a lot kind of swirling around in your mind in this moment, and allowing your exhalation to really invite a softening feeling of release, letting go, take your time as you're ready, just slowly roll your spine back up one bone at a time, hands might rest on the shins or the knees, take a moment to pause and notice, nice, I know I feel a little better already, let's go ahead and cross the ankles, so shin to shin sukhasana style, you might wobble into the sitting bones, we'll find a side bend here, reach your right arm out, stretch your left arm up towards the sky and let yourself lean a little bit forward and back, we're just looking to meet ourselves where we are in this moment, maybe creating a little bit more space and opening through the side body, the ribs, you might stay with this, might feel good to crawl those right fingertips out, soft bend through your right elbow, stretching your left arm about and over, feeling a bit more sensation through the side body, and sometimes it feels good to round your back a little bit here, and sometimes it feels good to revolve the ribs, the chest, the heart towards the sky opening, take a few moments here, just let yourself feel and explore, investigate, kind of wiggle around, nice, and as you feel ready with your inhale, reach with that top arm slow, come back up, again take a moment to pause and notice, be a clearing breath, inhale, let it out with an exhale, feeling our way into the other side, reaching the left fingertips out, with your inhale stretch the right arm up and just start by kind of mapping the sensations or the landscape of sensations as you lean forward and back, feel how you can lengthen a bit more as you open the right side body, feeling into that right lung, you might stay with this, it might feel good to walk the fingertips out, soft bend through your left elbow, stretching your right arm up out and over, and you might round a little bit downwards towards the earth, you might revolve and spiral the lungs, the heart towards the sky, take a few moments here, find what feels good, breathing into where you feel it, nice, I'm at ease and connection through the neck, beautiful, when you feel ready inhale reach with your top right arm, let it carry you, exhale release, it might feel nice to draw the shoulders up for a moment around your ears and exhale drop them down, let's do that again, inhale draw the shoulders up, squeeze exhale drop, one more like this, draw the shoulders up, exhale drop, go ahead and switch the cross of your legs, we'll bring it into the neck a little bit more, so as you're ready go ahead and reach your right arm out and just find that internal rotation, use your elbow and bring the back of the hand, maybe your sacrum, lower back or maybe up between your shoulder blades, let's reach the left fingertips out towards the floor, we'll soften our chin down towards our chest and gently roll the left ear towards the left shoulder, so away from that elbow that's bent, wow, there might be a lot of sensation happening for you right now, you might stay where you are, you might slowly bring your head and your gaze down towards your left knee, breathing here, feel how you can kind of open up a little bit more through that right collarbone area, beautiful and maybe play with bringing the head and the gaze up towards the left, feeling into that right jawline through the throat, the upper chest, few more moments here, you might find a spot where you want to pause, you might prefer a gentle nodding of the head, up and down towards the left, yeah giving yourself a lot of room here, softening through the eyes, take your time slow when you feel ready to release, just soften the chin, roll it back down towards the chest, free your right arm, slowly let the head lift up, clearing it out, inhale, nice full exhale, maybe a few shoulder rolls up back and down this time, nice, let's find the other side, reaching that left arm out, find the internal rotation, bend your elbow, bring the back of the hand to maybe your sacrum, low back or maybe up between your shoulder blades, walk the right fingertips out, as you're ready, soften the chin downward towards the heart and gently roll the right ear towards that right shoulder, pause when you first begin to feel sensation, feel like resistance, achiness, there's some feedback there, you might stay where you are breathing into it, you might gently nod the head down towards your right knee, getting into the base of the skull a bit more, that left shoulder blade, wow, you might stay with this, you might gently nod the head up towards the right and then getting into that left jawline, throat, upper chest, shoulder, wow, breathing, you might stay with this, you might gently nod the head up and down or then you might find a spot where you want to pause and hang out, breathing into it, noticing any areas you can kind of soften and release tension, gripping, holding, few more moments like this, and when you feel ready to release from this situation, just slowly roll your chin back down towards your heart, free your left arm and gently let the head lift, nice and slowly, clearing it out, inhale, nice full exhale, a few shoulder rolls again, up back and down, nice, before we find our seated meditation, let's lean back and just free the legs for a moment, you can bring your hands behind you, do a little side to side shimmy here, want to make sure we do our meditation towards the beginning of practice so we have time before making our way towards some sun salutations and standing shapes, so come into a comfortable seated shape for meditation, you might be kneeling in Virasana, you might be seated cross-legged with support underneath you, take a few moments wobbling into your sitting bones, you might even kind of take the flesh out from underneath your sitting bones and then arriving, arriving, nice, you might rock a little bit forward and back on the sitting bones, feeling this gentle wave-like movement through the body and through the spine, these subtle ripples of sensation and then inviting your spine to lengthen a bit more, feeling that internal lift and space, feel the broadening through the collarbones without hardening the low back, so we're finding this balance of ease and fullness through the front of the body and ease and fullness through the back of our body, softening the shoulders down the back, you might feel just a gentle hug of your shoulder blades in towards your spine, just a slight awareness through the abdominal muscles, feeling this and the support and then the placement of the skull, draw the skull back a little bit, like a turtle or a tortoise drawing its head back and as you do this, feel how the base of your skull, that occiput area can gently drop back and lift up as the chin softens down slightly, softening the eyes, the jaw and the mouth, what would it feel like with the exhale to let the belly relax a little bit, relaxing any effort or gripping through the hips, you might keep your eyes open, softly focused or softening the gaze inward towards the heart, we'll begin by noticing and observing again the quality of the breath, as you become more aware of your breathing, notice how the quality of the breath begins to change as you come into relationship with it, you can keep it soft through the throat and relax through the upper chest, beginning to let your attention rest on the breath or let the mind begin to stay tethered to the breath for about a minute or so here, noticing if and when the mind starts to wander and fluctuate and swirl and dance and gently, tenderly, draw your awareness back towards the breath, noticing the rise and the fall, be any sensations through the belly, the abdomen and then so tenderly begin to become aware of the area around your heart, the heart space, right away you might notice sensations, an ebb and flow of emotions, letting your awareness rest on the physical heart, we'll start with the physical beating heart and then draw the awareness into the deeper layers of the perhaps the subtle or the more energetic heart, again you feel and sense the own the beating of your own heart, I notice a bit more sensation on the left side of my chest, as you focus your attention notice the quality of your breathing, does that make sense? And then from the physical heart, the beating of the heart, draw your awareness into the deeper layers of the heart, the emotional subtle layers, tenderly notice sensations, be sadness, achiness, heaviness, lightness, openness, rage, joy whatever it may be, stay with this as you notice the quality of your breathing, every so often allow for a exhale, allowing the awareness into the energetic heart space, the yogis refer to this as the anahata chakra, which often translated the heart as here, the chaya in Sanskrit, the translation of anahata, unbeaten, unbroken, unstruck sound. For the last minute or so here, gently begin to feel from the heart space, the back of your heart, one of the posterior side of the heart, the space between the back of the heart and the spine, letting your awareness rest here, tenderly, gently. Notice the quality of your breathing, is it held short, smooth, wide, relaxed, letting your awareness rest here, allow for a gentle inhale, maybe an audible sigh with the exhale. You are welcome to stay here a bit longer, if you feel like meditating a bit longer. You feel ready to begin to move some energy, join me in tabletop, finding your way onto your hands and your knees and always customize it for your body, so maybe it's a blanket under your knees or support under your wrists, so let's go ahead and tuck our toes under and just allow yourself to rock a little bit back and forward here, bringing some attention weight into the soles of the feet and the toes.

If you have any tenderness in your wrists, you can always lower down onto the forearms and explore Cat-Cow. And then as you're ready, drop the belly, lift your sitting bones, broaden through your collar bones, feel that extension and with your exhale, let your back round, press the floor away, oh my goodness, draw the hips towards the heels, you might be feeling that all ache through the body like me and then continue dropping the belly, shoulders over the wrists, lifting the sitting bones, the heart and exhale, pull and draw in, stretch your back round, maybe hips towards the heels, so you find that nice deep stretch and traction through the mid-low back and continue finding your own pace, coordinating with the breath, moving from flexion to extension. You might soften the gaze inward, feeling that rippling through your body, play with initiating the movement from the tailbone all the way up through the crown of the head. Inhale to extend as you drop the belly, lift and lengthen, exhale as you pull and round, pressing back towards an active child. You might stay with this a few more moments, it would feel nice to make some circles through your hips, you might circle the hips in one direction, kind of feeling into the outer hips here and then circle in the other direction, nice.

You might bring this up into your rib cage as you find some barrel rolls through the ribs in one direction, kind of getting into the side body a bit more, the shoulder blades, take that barrel roll in the other direction, if you can find a little bit more space through your shoulder blades or scapula, nice. Any last side to side movements that would feel nice, take your time, join me in a child's pose when you feel ready, your knees might go wide, you might stack your hands, resting your forehead on your head, maybe a little wobble in this first child's pose, allow for an exhale, soften the jaw, the weight of the pelvis releasing towards your heels and that awareness again in the back of your body, back of your lungs, mid ribs, low back and sacrum. You might stay here a bit longer, you might walk your arms forward, getting long in your child's pose and with your inhale round your way back up into your tabletop shoulders over the wrist, setting up for a side body opening here, as you're ready extend back through your right leg and let's just start by rocking a little bit forward and back, waking up that foot, back of the leg, hamstrings, from here transferring into your left arm as we come into our side plank variation, coming onto your left knee, let that hip open, that foot turn out like a kickstand, stretch your right arm up towards the sky, beautiful, you might stay here, you might sweep your right arm down to the floor overhead and take a few circles with that right arm, moving from the center of the body, torso, rib cage and then out through the arm, full circles might feel nice, really rooting through the outer edge of your right foot, eventually float that right arm overhead, let it wrap over the ear, finding that internal rotation, last few moments here, let's go ahead and bend the right knee and bend the right elbow, kind of crouch and then extend and reach, lengthen, bend and crouch, bend the right knee, sink back and extend, one more bend, pull it in and then re-reach and extend, one more inhale, exhale, release that right arm down to the floor, bend onto the ball of your right foot, draw the right knee back in, couple rounds of cow here before moving to our second side, inhale to lengthen, extend, exhale, let it round and stretch, inhale to extend, drop the belly, lift the sitting bones and the heart, exhale, round and stretch, easing our way into the second side, shoulders over the wrist, extend back through your left leg, tuck the toes and just start by rocking forward and back like you're pressing on the gas with that left foot, waking up the bottom of the foot, back of the leg, transferring into our right arm now, stack the right shoulder over the wrist, spin onto the outer edge of the left foot, float your left arm up to the sky, readjust your bottom right leg and foot like a kickstand and then we're reaching from the heart into the hands, you might stay here or float your left arm down towards your left leg to the floor and then reach it overhead and lengthen, maybe there's a few arm circles with that left arm, feel how you can move from the center out through the arm and each time you open revolving the rib cage again, beautiful, maybe there's one more like this, you're finding the circle and then extend and reach, rooting through that left outer edge to the fingers, breathing into the left side body, you might stay here, join me in a crouch as you bend that left knee, bring that left elbow kind of towards that left leg and then extend and re-reach, lengthen, two more, bend and crouch down and then extend and re-reach and lengthen last one, bend and crouch and then extend and re-reach, inhale here, exhale, sweep the left arm down to the floor, spin onto the ball of your left foot, draw that left knee in, let's cat cow a few times, inhale to extend, dropping the belly, lifting the heart, exhale round a lot and stretch, hips towards the heels, maybe one or two more rounds here, you can never get enough of this cat cow movement, really stimulating the parasympathetic nervous system that dwells and emanates in the sacrum and moves up the spine into our brain, yeah brainstem, nice, sinking the hips back again towards the heels, child's pose here, offering yourself to the earth for a few breaths, maybe a nice full exhale, maybe a little wobble from side to side, you might stay here a bit longer, you might join me in my favorite latest variation of down dog, spinning the fingers out, so we're naturally in that kind of external rotation through our shoulders, go ahead and drop the belly, lift the heart, so you're coming into your back bend again and then tuck your toes under, stay in this back bend, this cow-like shape, as you begin to press through the hands, lift your sitting bones towards the sky and then release the way to the head, see what it feels like to walk your feet maybe as wide as your mat, this is a nice variation of down dog, keep your knees bending to help you reach and lengthen for your sitting bones, the neck is long, the ears are lengthening, kind of deepening that fold at the hip hinge, we'll hang out here for a few more breaths and kind of an extended inversion here, at any moment you can of course lower the knees and child's pose and rest, last few moments if you're in this shape, feel how you can extend and draw your thigh bones back a little bit, maybe play with extending the legs a little bit, softening the heart towards the earth, how's the breath? Our transition from here, begin to walk your hands towards your feet, walk your hands towards your feet, turn your heels in, we're bending the knees towards a squat, so whatever makes sense for your hips and knees and ankles today, easing our way towards a melasana like shape, squat pose, softening the jaw, feeling this and inviting this downward flow of energy, nice and then let's find a twist from here grounding your left hand, inhale reach your right arm up, let your right hip open, it might feel nice to circle out through that right wrist especially after that down dog and notice what it feels like to look up and look down towards your left hand, inhale exhale other side, grounding through your right hand, stretching your left arm up to the sky, opening up through your left hip and knee, you might circle out through your left wrist, notice what it feels like to look down, up, find what feels best, slow, release that left hand, toe heel your feet a little closer together, standing forward fold, bend your knees a lot, as you bend your knees a lot let your head release, hands find the elbows for a little sway from side to side, tapping into the strength of your legs here, maybe shifting some weight forward into the balls of your feet, deepening that fold at the hip hinge, maybe there's a little drawing of the navel upward towards the sky, let the head go, take your time releasing the hand soft bend through our knees, chin into our chest, we're rolling up very slowly through our spine, tap into the support of your legs, curl your tailbone under and feel how you can really stack the bones one at a time, one at a time, feeling the heart, feeling your shoulders, feeling your head, and nice full exhale, take a moment, let the blood and the energy begin to swim downward and settle, nice, from here let's move some energy a little bit before we come into some sun salutation, so feet about hips width apart, we're going to start with what I like to call the zen bounce, so I learned this from a zen meditation teacher once on a retreat, so and the arms are going to swing like ropes and you're going to keep your feet on the floor, you're just going to bend your knees and really let your body go here, let your body jiggle and bounce and can you feel maybe that vibration or reverberation all the way up through the face, maybe a little bit faster, yeah softening the eyes, the jaw, a few more moments here, bounce bounce bounce, let the arms swing, get into it, nice, last few moments then bounce and then press for the feet, take a moment to pause, let the palms open, let's rub the hands, creating some warmth, rub rub rub, keep rubbing, nice, and then we'll pat take your left hand and just begin to pat the inside of your right arm and then down the right arm, and again two more times patting the inside up into the shoulder and then down the right arm, one more time get into that inside of the arm, shoulder and then down and switch right hand on the inside of your left arm moving up into your shoulder and then down the back of the arm, moving up and then down, moving the blood, moving the length, the chi, and nice, taking the hands, patting the belly, I love how this feels, getting into the ribs, moving into the chest and the heart space, the lungs, gentle patting here, moving into the side body, few more moments, good, moving into the hips and into the low back, finding the kidneys, outer hips, we're going to move down the legs, so bend the knees, pat the inside of your legs and then the outside of your legs as you move up, two more times patting the inside as you move down and then outside, one more like this, bending the knees, down and then final pats through the outer hips, the glutes, the belly, up into the chest and then we brush, so take the left hand and just brush the right arm, I love this part, take the right hand and just brush the left arm, nice, and then brushing the heart, chest and then the belly, brushing the back of the body, brushing down the right leg, you can't do this wrong, brushing down the left leg, nice, and then just take a moment, coming into Tadasana, spreading the fingers, spreading the toes, taking a moment to pause and notice, finding that ease through the base of your skull, nice, join me at the top of your mat, we'll find a few rounds of sun salutations here, moving with the breath, hands find each other, spreading the toes, as you're ready with your inhale, reach your arms up towards the sky, enjoy the length and space, exhale, forward fold, bending the knees, releasing the head, with your inhale slide your hands, draw them up your shins, half arch, let your spine lengthen, exhale, bend your knees, ground your hands, step back into your down dog, take a few breaths here, as you find your down dog today, releasing the back of the neck, you might stay here in down dog, you might join me in a plank pose, shifting your shoulders over the wrists, you might lower your knees here, in your plank pose, pressing the floor away, feeling that buoyancy in the heart, throwing the deep low belly up and in, on your exhale, bend your elbows, lower down onto your belly for a round of cobra, tops of the feet on the floor, roll the shoulders up and back, press the palms and just gently lift the heart, baby cobra, yeah baby cobra, drawing the elbows in, use your hands to help kind of drag and draw your heart forward, a little traction through the spine here, nice and wide through your collarbones, exhale, slow lower down, tuck your toes under, draw your elbows into your ribs, press up, round back into child's pose or join me in downward dog for a few breaths. From your down dog, take your time, walk or step your feet towards your hands, once you arrive, inhale to half arch, draw your hands up your shins, let your spine lengthen, exhale, bend your knees forward fold, release the head, strong through the legs, press through the feet, inhale, sweep the arms up, exhale, hands together at the heart, one more round like this, on your inhale, sweep the arms up, gather and lengthen, exhale, forward fold, releasing the head and the arms, inhale, draw your hands up your shins, find length, exhale, bend your knees, ground your hands, step back down dog, few breaths here, finding your dog, taking your time, stay here, inhale into a plank, strong through the legs, deep low belly, draws up and in, exhale, lower down knees, four all the way onto the floor, baby cobra, tops of the feet, roll the shoulders up back, press through the palms, lift up, exhale, lead with the heart, lower, tuck your toes, press up, child's or down dog, few breaths, when you're ready, walk or step your feet towards your hands, once you arrive, inhale, draw the hands up the shins, exhale, forward fold, bend the knees, inhale, circle the arms up, press through the feet, sweep the arms up, exhale, hands together at the heart, take a moment, pause and notice, feeling change in circulatory rhythms, sensations, heart beat, temperature, we'll find a variation of Surya Namaskar B starting with chair pose, feed about hips width apart, bend your knees as you sweep the arms up, feel how you can shift the weight back into your heels a bit here, nice and full and wide through the back body, inhale in your chair, exhale into your forward fold, release the head, with your inhale slide your hands up your legs to lengthen, exhale, bend your knees again, we'll step back with the right foot this time, bend the left knee, let's lower that right knee down to the floor, so you might tuck a blanket underneath that right knee, nice and slow three times, inhale, draw your hips back, extend through your left leg, exhale, bend your left knee, find your lunge, two more, inhale, draw the hips back, extend, exhale, lunge, last one, inhale, draw the hips back, exhale, lunge, stay low in your lunge or rise up onto the thigh, nice, finding a spot to focus on, and we're inviting ease into the effort, you're finding the balance of ease and effort at the same time, soften the jaw, you might stay here, you might be inspired to sweep your arms up and bring your hands behind your head, opening the lungs and the shoulders, being deeper into a bit of a back bend here, chest and heart opening, nice, inhale, exhale, release the hands down, tuck the back right toes, lift your right knee, we'll set up for a warrior one, so pivot onto the outer right edge of that back foot, you might toe heel that front foot a little wider, stay low in the legs as you sweep your arms back, squeeze the shoulder blades towards each other, as you're ready, strong through the legs, inhale, sweep your arms up into your warrior one version, and you might extend through the front leg and then bend it a few times, extend and bend, settling into your warrior one, feel how you can draw that left hip, rib cage, lung back, tailbone draws under, beautiful, inhale in your warrior one and then exhale, press into the ball of the front foot, straighten the legs, bring the hands behind you, we'll interlace the fingers, you might stay right here, bending that left knee, lifting up through the heart, devotional warrior, you might on an exhale begin to hinge forward and stretching your arms up out and over, bringing that left shoulder on the inside of your left knee, you know you can draw that left hip in, hug the knee in towards the shoulder, as you release the head stay grounded in your legs, beautiful, strong through your legs, lead with your hands, come on up, back into your warrior one and then exhale, release the hands, spin onto the ball of your back foot, let's step back into our down dog, pedal the feet, walk it off, you might stay here, lower into child's or inhale into a plank pose, shoulders over the wrists, adjusting your feet, lowering the knees and coming all the way onto the belly, this time for lokas shalabhasana, forehead on the floor, sweep the fingers towards the toes, stay here, inhale begin to lift your heart, lift your legs, draw the back of your body in towards the spine, feel that beautiful space in your collarbones and chest, looking down so your neck can extend and lengthen, the inhale lifts you up, the exhale lowers you down, nice work, bring the hands underneath your shoulders, draw your elbows in, tuck your toes, exhale press up round, you might linger in a little child's pose or join me in a down dog, few breaths here, from down dog, step or walk your feet towards your hands again, once you arrive inhale slide the hands up the legs, lengthen half arch, exhale bend your knees forward fold, then the knees for chair pose, spread the toes, sink back into your heels, inhale sweep the arms forward and up, feel that long line of energy through your spine, wide through the back ribs, inhale exhale press through your feet, stretch your arms up, exhale release the arms down alongside the body, beautiful, join the hands together for a moment, noticing second side, shall we? Starting with chair pose, spread the toes, inhale sweep the arms up, exhale bend the knees for utkatasana chair, shift the weight back into the heels, strong legs, inhale exhale forward fold, releasing, inhale draw the hands up the legs, lengthen your spine, exhale bend your knees, ground your hands, let's step the left foot back, right knee bends, then wiggle on back through the ball of the left foot, feel that length forward through the heart when lowering the left knee down, and then drawing the hips back, extend through the right leg, exhale right knee bends, lunging, find two more like this, inhale draw the hips back, extend, exhale lunge, last one, inhale hips draw back, extend, exhale lunge, you might stay low, might rise up onto that right thigh, feeling that space, that inner lift, stay here, inhale sweep your arms up towards the sky, maybe bringing the hands behind the head as you open through the shoulders, the lungs and the heart, nice, inhale take your time, exhale release the hands, tuck the back toes, stay low in the legs, lift the back knee up, setting up for warrior one, pivot onto the outer edge of your left foot, sweep the arms back, stay low, squeeze the shoulder blades towards each other, and then press through the legs, inhale sweep your arms up, you might bend and straighten your front right knee a few times, giving that right hip a little break, that was a lot of work, felt some burning in that right thigh, eventually finding your warrior one, now you can draw the right side of the body back a little bit, just draw the tailbone under, nice, easy out through the neck, press through the ball that right foot, straighten the leg for a moment, bring the arms behind you, find that interlace, maybe opposite finger on top, lifting out through the chest as you bend the right knee, you might stay right here in this opening, you might exhale bow forward and in, the inside of that right knee and hip, maybe releasing the head, maybe stretching the arms up out and over, breathing, hugging that right hip into the midline, strong through the legs, reach with the arms, inhale sweep the arms back up towards the sky, exhale release the hands, spin onto the ball of the back foot, let's step back down dog, nice work, walking it off, again you might stay in your down dog, lower in child's, rejoin me in a plank, shifting your shoulders back over your wrists, lowering the knees, lowering onto your belly, second round of shallow Boston or locusts, forehead on the floor, reorganize, swimming the arms down alongside the body, as you're ready, inhale at the heart lift, let the legs lift and then reach and open, find that ease in your neck, let's strengthen the back body, the inhale brings you up and the exhale lowers you down, bring the hands under the shoulders, tuck your elbows in, tuck your toes under and exhale, press round back, stand your child's pose, tuck your toes under, lift up, down dog, few breaths here, walking it off, take your time, walk or step your feet towards your hands, once you arrive, inhale, lengthen, draw the hands up the shins, exhale, bend the knees, forward fold, one last chair pose, spread the toes, bend the knees, ground through the feet and the legs, inhale, sweep the arms forward, nice and full through the back ribs, as you sink down, inhale, exhale, press through the feet, reach the arms up to the sky, turn the palms away, as you release the arms slow, take a moment, settle, notice how you feel, an increase in heart rate, temperature, beautiful, let's go ahead and step our feet out wide, moving into the shape of a warrior too, bit of external rotation after that internal rotation, so internally rotate your left thigh and foot, next internally rotate the right thigh and foot, look down so that right heel is in line with the left inner arch, bending your knee, feeling that inner thigh, that inner right thigh lengthen, once you feel like you're in your stance, float the arms open, feeling into your tadasana up through the midline of the body, the spine, let's open the palms, feel that beautiful lift through the heart, the collarbones, that ease in your neck, warrior dance, five rounds, as you're ready press through the ball of your right foot, straighten the leg, arms reach, exhale, right knee bends, warrior two, inhale, press through the ball of your right foot, reach up, exhale, inhale, reach, exhale, warrior two, find one more, inhale, press and reach, exhale, warrior two, take a moment to pause, find a place where your neck feels at ease, and then hands on the hips, press through the ball of your right foot, internally rotate your right thigh and foot, externally rotate the left, take a look down, find your alignment, bending that left knee, feeling that length through the inner thigh, left knee tracking over the second third toe, sweep the arms out, feeling that lift, that space, nice full, as you're ready, warrior dance, press through the ball of your left foot, left leg straightens, arms reach, exhale, left knee bends, warrior two, inhale, press through the ball of the foot, reach, exhale, left knee bends, warrior two, let's find three more with the breath, exhale, inhale, reach, exhale, last one, inhale, reach, exhale, warrior two, take a moment to pause, mm-hmm, hands on the hips, press through the ball of your left foot, internally rotate the left thigh and foot, toe, heel the feet a little closer together, hands on the hips, inhale, lift your spine, lift and lengthen, exhale, hinge at your hips, forward fold, releasing the hands, walking the hands out for hammock pose, feeling that dynamic stretch and tension as you stretch and reach your hips away from your hands, heart softening, back of the neck lengthening, and always bend the knees here to take the stretch out of the hamstrings, and you're welcome to stay here a bit longer, begin to bring your hands underneath your shoulders, toe, heel your feet closer in, coming into our melasana, again squat pose, so find what feels right for your body as you move towards the shape of a squat, hands might find each other, sit on a block or two, nice full exhale, nice, beautiful, our transition will be gracefully to the floor, so just find a way to safely come down onto your sitting bones and take a moment to stretch your legs out on the floor, draw the flesh of the sitting bones out and away, and let's take a moment here, extending out through the legs, the spine, the arms, you might stay upright, you might slowly begin to round forward, easing towards paÅ?imottanasana, the seated forward fold, always keep a soft bend through your knees, choosing to extend and lengthen your spine, or it might even feel nice to round your back here, letting the weight of the head release, few breaths into the back of the body, breaths into the back of the body, take your time with this rolling up slowly as you're ready, we're going to roll onto our back nice and slow, finding your way there, rolling onto your back, we're on our back, so nice, go ahead and bend your knees for a moment here, setting up for bridge pose, spread the toes, draw your heels in line with your sitting bones, arms down alongside the body, we'll take one round of bridge just to kind of stabilize the pelvis here, curling the tailbone under, press through the feet, let the pelvis lift, oh that feels nice, find that internal rotation through your thigh bones, now as you reach your fingers towards the heels, the palms might press down into the earth, you might roll and tuck your shoulders under your back, finding that familiar interlace, if that feels good, spacious around the throat, might feel the breath wide through the lungs and the heart, really emphasize the exhale, last few moments here, when you feel ready to really slowly stretch the arms up, come high up onto the balls of your feet, lift the heels around your spine, one bone at a time with the upper back, mid back, low back and sacrum, take a moment to pause, bring the feet nice and wide, while windshield wiper the legs, stretch the arms overhead, we're cruising onto the inner outer edges of our feet here, finding that ease through the neck, might feel nice to let the knees fall over to the right for a few breaths as you stretch and lengthen up through that left arm, breathing wide into the left side body, now knees up and exhale over to the left, stretching up through that right arm, a few breaths through the right side body, gently hug the knees into the chest, it might feel nice to curl up for a moment, bring the forehead towards the knees and then just slowly release, nice, from here you might stretch your legs out for shavasana for a minute or two, for as long as you have time, you might roll to your side and join me in closing in a seat, defining the shape that would feel most supportive for your energy, your body, your mood, stretching out in shavasana and resting there, we're settling for a few moments into a seat, resting in the inner space you've created, just resting in the experience of being here, alive, breathing, aware and at ease, and from here joining the hands together, breathing in and exhale, namaste.