Full Body Flow with Wade

Hi friends, welcome. So happy you're here. We're kicking off season two of the live yoga show this morning with Wade Got Walls out in Chi-town. He'll be joining us with his own show Thursday mornings at 1030 a.m. starting July 2nd. Can't wait for that.

Let's go to Wade now. Hey, Kira. Hey, Kira. Hey, everybody. Welcome to sunny Chicago.

So glad to be here and so glad to be connecting with all of you. Oh, we're so grateful, Wade. Catch us up on you a little bit. Tell us what's been a surprising discovery over the last few months. Oh, I guess my adverse feeling towards technology has shifted and changed.

I'm embracing it now and learning a lot. And on another note, I'm really starting to feel using this platform we can really connect even though it feels a little strange. And I'm seeing people really open up and connect through these different mediums and it's really inspiring. Wade, I agree with everything you've just said. Tell us what summer looks like for you.

Any fun plans on the docket? Well, I just moved into a new pad. So I'll be hanging around here and getting it set up and maybe hitting a couple of trails, some nice little spots to go check out with nature. Oh, that sounds awesome. Tell us a little bit about our class this morning.

What can we look forward to in practicing with you? So today we're just going to do it all. We're going to do a full body flow. You could think of this as your yoga tune up before the weekend. That sounds amazing, Wade.

And right before I turn it totally over to you, I want to just thank again our tech team without our amazing production team of Nicole and Julie and Alana here, none of this would be possible. And with that, take it away. Thanks guys. I'm excited to be here. If you're already on your mat, come find a nice comfortable seat.

We're going to start seated today. You can sit cross-legged, move the abundance or our little built-in cushions back a little bit so you can sit nice and tall. And we'll take a moment just to connect for our journey today, just to kind of check in. So close your eyes and let all of the things going around you fade, the outside environment. Let it fade, bring your attention and your awareness inward and start to enjoy and appreciate the rise and fall of your breath.

Noticing where you're breathing, how you're breathing. Give yourself a moment to listen, even listen for the heartbeat, another way to check in. And we're going to bring in a, breathe in a little bit of lightness today. So as you inhale, imagine breathing in a little lightness to the heart center and that lightness expanding throughout the body. When you exhale, you can use the exhales to move out any busyness, any tension, any resistance that you're experiencing this week, clearing and purifying the mind with your inhales, bringing the lightness in, bring the lightness into the chest and let it travel out throughout the body.

Hold the breath and enjoy the silence for a moment. And then use that exhale, use that exhale to move out any busyness, any tension. So we're really creating this nice, deep connection for our journey, almost like a little retreat space for our flow today. If you have a dedication or intention for your practice, now's a great time to set it. And when you visualize it and when you set it, you can go ahead and slowly open the eyes.

Happy Friday, y'all. Let's get our bodies moving, but let's keep the body connected, grounded with our breath. So you can bring your hands right on top of your shins. And with a couple of cotton cow tilts, as you inhale, press the knees to the floor, lift the heart, lift the chin, chest, and then as you exhale, round the spine, draw the navel up and back, give yourself a little lean back. As you inhale, guide the heart, chin and chest forward, subtle cotton cow tilts.

As you exhale, draw the navel up and back. Give yourself a little pause after the next inhale. So inhale, lift, enjoy stretching the sternum to the sky, hold the breath. And then as you exhale, draw the navel up and back and give yourself a pause right here, holding the breath out for three, two, one. Let's try that again.

Nice big inhale, lift the heart, chin and chest, pause at the top, hold the breath, enjoy the stillness. And then as you exhale, draw the navel to the spine, hold the navel all the way up and back as you lean back, engage your core and just take a pause before you come back to the inhale. Inhale to your tall spine, slide your hands up right on top of your knees, lean your right ribcage over the right thigh. As you inhale, guide the heart, chin and chest forward, loosen the torso circles, lean over to the left, leaning back with the exhale, drawing the navel up and back and just keep going counterclockwise with the breath. I like to add neck circles, so if you feel like letting the right ear drop to the right as you fold to the right and then over to the left, you can slowly feel that circumduction of the cervical spine as you explore that connection between the lower body and the upper body.

Give it one more full round and the next time you're bowing forward, go ahead and pause. Switch the direction of your circles, start your exhale as you lean back and then over the left thigh, guiding the heart, chin and chest forward. Taking a little inventory today, how does that upper body feel? How is the lower body moving today? That connection between the torso and the hips, give yourself two more slow circles.

Maybe the neck is rolling at the same time, get that little cervical circles of the neck. On that last circle, find a nice tall spine and then keep your left hand right where it is, walk the right fingertips behind you for a soft twist, lift the heart, chin and chest, exhale soft rotation to the right. If you want to feel more, walk the fingertips a little farther behind, push down, tall spine as you inhale, exhale, rotate and then from here, let the right ear drop towards your right shoulder so you feel this nice trapezius stretch through the left side body. Good. Come on back to center, right hand stays on the right thigh, fingertips behind you, press into the left fingertips, lift the heart, sternum and chest, exhale soft rotation.

Make sure to find a lot of length on your inhale, really grow tall from the seat to the crown, creating a little bit more space so you can find that rotation that feels right for the body. Let the left ear drop towards your left shoulder so you feel the trapezius stretch on the right side, excellent. As you come back to center, place the palms on top of the shins and we're going to walk the right fingertips out to the right, place the right hand on the floor, inhale the left palm to sky. We'll get a little side flexion here, bend your left arm, place the left hand right behind your head and lean the head back a little bit and go big with your breath through the left side body. So feeling that side flexion, that nice side stretch of the left side body, breathe into it, full inhales, pauses and exhales.

We're going to exhale that left elbow drop towards your right rib cage, give yourself a little tuck of the chin towards the chest, we'll get a little freedom in the back of the neck, sometimes relaxing the jaw or opening in the mouth, letting out some sounds always feels good and then inhale, come on back up, press the head back into your palm, feel the side flexion and free the left arm up and over the ear, palm facing down. If you want to feel more press into the left hip bone, maybe a little bend in the right arm. You got it. Good. Right ear stays dropping towards the right shoulder, reach back towards the floor to your left with the left hand, that action of reaching left palm below the shoulder will help you feel that trapezius stretch one more time.

So nice to have a little freedom in that area that causes us so much challenge and trouble. As you rise up tall spine, walk your left fingertips out to the left, inhale the right palm to the sky, side stretch for the right body, right hand behind the head and then just press the head back into your right palm. Good. Imagine that right elbow moving back in space and breathing slowly, fully and deeply into that right side body. Breathe into the resistance, you'll feel a lot of space there.

As you exhale, draw the right elbow towards your left rib cage, let the chin drop towards the chest and enjoy that stretch for the back of the neck, making a face if you want, relaxing the jaw, whatever feels good, a little exploration, never hurting some of these postures. Find some new space to breathe into, inhale, draw that right elbow back to the sky, move the head back in space a bit and then extend the right arm over the head. If you want to feel more press into your right hip bone and bend that left elbow, but go big with the breath when you move into side flexion. Lefty or stays dropping towards the left shoulder, reach to the right with the right hand, fingertips reach for the floor, one more chance to get that trapezius stretch. I hope this one feels good for you.

And then we'll come on slowly back up to center. And a little rock and roll on the spine, so we get to massage the muscles along the spine. So as you roll onto your back, just have a little playful rep and roll forward and backward. You know, kind of revisit your childhood here, maybe switching which ankles on top. Good.

You should have fun with our yoga practice, right? And then as you rock and roll forward, you can choose whether to swing your legs around for table pose or plant your palms in front of the knees, press into the tops of the feet and float back for your table. Table posture, palms under the shoulders, knees under the hips. Let's take a little cotton cow just from the lower back. So right before the thoracic spangle, just tilt the pelvis as we exhale, not moving the mid or upper back, and then we'll tilt the tailbone up to the sky.

Try not to move the chest or the chin. Let the localization of the tilt be right here at the lower back and the sacrum. Good. So we're feeling that. Now let's add the mid back.

So as you tilt, puff the spine up, but don't feel it in the shoulders. Relax the muscles of the face. Don't move your head. And then as you draw the belly forward, keep the gaze looking straight down. So we're feeling that cotton cow, that movement, that energy of the spine going all the way up to right about the shoulder blades.

All right, now we're ready. As you keep moving forward with that next inhale, start to lift the chin away from the chest, look forward and up. And then as you exhale, tilt to the pelvis, push down into the palms, around the spine. It's like taking a little inventory of that journey along the spine, seeing what areas feel open, what areas need to have a little bit more focus. The head is the last thing to move as you tilt the pelvis.

Good. And we'll finish off that last round and come to a neutral spine, shifting our weight over to the right knee, hip circles with the left leg, draw the knee towards the left tricep, circle the knee around in a way. So exploring our range of motion at the hip, we're going to be playing with that full range of motion for the body, the limbs, the torso. And this is our first step right at the hip. If you feel like creating a little bit more heat for your body, you can hover your right knee off the floor about the height of your right heel, and you'll get a little bit more power for the muscles in your arms and the muscles of your core.

The next time you open the left hip, pause, lower the right knee to the floor, extend your left leg out to the side, out to the left. Good. On that heel, lifting off the floor, shift your weight to your left palm, maybe just reach that right arm out to the side like a wing for a breath or two or three, you got one more. Perfect. Lower the left foot to the floor, keep it in line with your hip, push down with the left palm and slowly inhale the right palm to the sky.

Think of those cow quality tilts, drawing the heart, chin and chest forward, a slight back bend, guiding the heart forward and then pushing down a little bit of twist to the right. Exhale, thread the right arm under, across and through. If you're able to lower the right shoulder to the floor, great. If you're not, keep the left hand there for support. You can push the floor away or take a different variation left hand to the sacrum or drape it around the waist.

Enjoy and relax into those exhales. Soft spinal twist, great. Place the left palm back to the floor, push down and forward. Inhale the right palm back to the sky, explore your range of motion through that thoracic spine through the shoulder, big inhale and then as you exhale, place the right palm back to the floor, swing your left foot to the back of the mat for easy side plank. As you pivot and as you press to the pinky toe side of the left foot, press strongly down into the right hand.

Now, this is a variation of side plank. If you want to take the traditional variation, you can slide the right leg under the left for Vasastasana. Whichever you're doing, push forward down strongly so you're not sinking into the wrist. If your right knee is not on the floor, bring it back down to the floor and swing the right toes around behind you, tuck them under, shift your weight to your right palm, lift your left leg off the floor. Bend the left leg and we'll reach for the left ankle, taking a little quad stretch here, opening up the front of the hip and that quad knee connection.

This is a great spot to just breathe into the posture. If you'd like to join me and open up the front of the hip, move the heel away. If this is too much for the shoulder, then just stay in the nice, easy quad stretch. The farther you move the heel away, the more you'll feel. You're in charge of how much you feel today.

Good, release the left leg, touch the toes back to the floor, bring the left palm back to the floor, swing the left leg around back to table, come up to your fingertips, giving the wrists a break here, cat and cow tilts on the fingertips, building a little bit more strength and muscles in the hands, rounding the spine as we exhale, guiding the heart tuning chest forward as we inhale, head to the last to move. Finish off with one more round, great, and then we'll come back to a neutral spine. Lower the palms back to the floor, palms under the shoulders, shift your weight to your left leg, knee circles with the right leg. So we're kind of exploring our range of motion in the hip, trying to draw slower, fuller, bigger circles each time we open up. And the next time you open up the right hip, extend the right leg forward.

So you're lining up your right toes with your hip, shift your weight to your right hand, and maybe just lift that left arm for a second, maybe a couple more seconds. We're almost there. Last one, lower the right foot to the floor. Your right foot is lining up with your left knee, push forward and down into your right hand and open that left wing to the sky. Lengthen the spine forward and give yourself a little bit more space to turn to your left.

Try that one more round, lengthen forward and then open. Thread the left arm under, across and through towards your right foot, the left shoulder can stay right where it is, you can keep the right hand on the floor if you're hovering. If you're not hovering, maybe palm to the sky, palm to the sacrum or draping around the waist. We'll give you options of feeling more depth and more strength today, so the first option is usually the softer one, so make sure to honor whatever option the body feels like it should be doing today. Lower the right palm back to the floor, push down and forward, inhale the left palm back to the sky.

Lengthen the spine, one more inhale, one more rotation as you exhale, excellent. Lower the left palm back to the floor, left palm left knee stays, right leg swings to the back of your mat, easy side plank, pivot the right heel to the floor, push strongly down and forward into your left hand, right palm to the sky. If you're taking a deeper version of sides plank, you can slide the left foot underneath the right, flexing the feet, engaging the muscles of the thighs, pushing forward and down with the left hand. If your left knee is not on the floor, come back and join us, lower the left knee to the floor, swing the toes around behind you, tuck them under, lean into that left palm, push down and forward till the right leg comes off the floor. Bend the right leg, reach back for the right ankle, drawing the heel in towards the seat, a nice soft quad stretch, no weight bearing on the knee, nice for the patella, happy knees.

If you're feeling more, draw the heel away from you, it'll open up the front of the hip. Yeah, two more rounds of breath, enjoy the inhales, pauses and exhales, one more and then go ahead and lower the right hand, swing the toes around, back to your table pose. Stretch out the right wrist, so give yourself a couple of circles, right at the right wrist and then flip the right palm, giving yourself a little forearm stretch after that side plank. If you want to feel more, you can back up the seat a little bit or a lot, you'll know when to stop, your wrist will tell you when to stop, good. Then we'll shake out the right wrist, flip the left hand, give it a couple of circles, explore that connection with the wrists, the palm, the forearm, before we go into our first down dog, flip the palm, wrists facing forward, back up your seat.

Sometimes it's nice to do wrist stretches before you go into down dog, then you're really aware of any tendencies to sink into the wrist and not use the muscles of the hands, good. Shake up the left hand, good and before we go into our first down dog, grab a seat on your heels or kneel and we'll do a couple of wrist circles right here, interlacing and circling the wrist in one direction and then switching which index finger is on top and circling in another one, good and before we go any further, remember all these people that are practicing with you, send them your good energy, so shoot out the energy out, your fingertips send it out to the rest of the people in the room, the rest of the people in the world. I feel better already, all right, from your plank pose, that same energy shooting forward out your fingertips, walk the hands forward, a palm print and imagine you're pressing so strongly forward and down that you feel nothing on your wrist as you lift up to your first down dog, press the seat to the sky, press actively forward with the palms and bend one leg at a time, little inventory on the hamstrings, the calves, pedal it out one at a time, breathe into it, pushing actively forward with your palms, your fingers so you're not sinking into the wrists, good, glide the heart forward for your first plank pose, option of lowering the knees to the floor as you bend the elbows, guide the heart forward, bend the elbows, lean forward as you lower down, relax the toes, replace your palms with your elbows, Sphinx pose, elbows right under the shoulders, press to the tops of the feet, inner thighs, rotate a little bit, guide the heart, chin and chest forward and the shoulder blades move back towards your heels, the heart really moves forward towards your thumbs, a nice stretch for the front body, good. See if you can breathe slowly, fully and deeply into the heart center, go back into and breathe in some lightness back into the heart center. Imagine that heart center expanding with lightness, with kindness, good, replace your elbows with your palms, lower back down, tuck your toes on your knees, can stay on the floor as you press up to table or press up to plank and sit bones lift to the sky as you press back to your down dog, rise to the tops of your toes, pivot your heels to the right, a little side stretch in our down dog, lower the heels to the right, push forward strongly with your right hand and then bend one leg at a time, feel a little IT band stretch along with the hamstring stretch and a big stretch through your left side body, breathe into the left side body, pivot your toes back to center, lift the heels high in your down dog, pivot your heels to the left, so we're staying a down dog the whole time, we're not moving to plank, bending one leg at a time in these side stretching dogs pushing strongly forward with your left hand, feeling that side flexion through the right side body, good, pivot back to center, lift the heels to the sky and then lower the heels towards the floor, journey your hands slowly back towards your feet, bend the knees at any time as you journey towards your forward fold, give yourself a little moment to relax the muscles of the face, the jaw, you'd like to grab the elbows and hang a little bit, it's like the trunk of an elephant, little sway from side to side, bring your palms to the shins, bend the knees, engage the core and round up using your core muscles and your quad muscles, use the hands if you need to, inhale your palms to the sky, lift the heart chain and chest, exhale the palms right in the press, give yourself a moment to take a nice big inhale, hold the breath, exhale open the mouth, let something go, inhale clear, purify the mind, hold the breath, let something go with your exhale, join me for an om as we bow to the floor, exhale the palms up, into the hips, bring the palms to the shins, lengthen the spine, flat back, exhale, bend both knees, let the hands drop down to the ankles, come into a little kitty chair, a little small chair, keep the little kitty chair here and walk your fingertips forward so you feel that lower back stretch, this is a great spot to hang out for another four or five breaths, if you'd like to take the challenge of bakasana crow, turn your toes out slightly to ten and two, bring the palms to the floor, knees lift, heels lift up to the triceps, guide the heart chain and chest forward, maybe baby crow one leg at a time or drawing knees and heels up as you pull everything up to the midline, forward lifts, one more round of breath, come on back down, bend the knees in your little baby chair and walk your palms forward to blank pose, lengthen the spine, bend the elbows lower all the way down, a chest stretch in our little variation of a shoulder opener so bring your left hand to the sacrum, palm on your sacrum, left elbow bent, fingertips facing down, roll to your left, find that spot where you feel resistance, the more you lower your right heel to the floor, the more you'll feel, if you're feeling anything on your shoulder here, back off, this is a nice one to prepare us for cobra pose, nice chest opener, good, bending one or both legs if it feels like you need to go deeper and then straightening the legs one at a time, coming back to your core, right hand to the sacrum, palm on the sacrum, roll to your right, stay right here or try to get that left hip bone a little closer to the floor, it's really nice to give ourselves time to open up the front of the body, a lot of us have started to sit a little bit more during these times of lockdown and opening up the front of the chest and the psoas muscle is going to be a really big part of our journey today, good, coming back to center, you can go back to your sphinx pose, elbows on the floor or bring the palms next to the ribs, press to the tops of the feet, guide the heart, chin and chest forward, lifting, rolling the shoulder blades back, as the elbows move back in space, the heart moves forward in space, two more rounds of breath, bhujangasana cobra pose, exhale, press back to your down dog, tuck the toes under, pedal the legs out, good, shift your weight to the left leg, inhale the right heel to the sky, toes pointing down, keep the right leg straight, now bend your left leg till your left heel is way off the floor, press the chest towards the left thigh, send the right leg a little higher, keep the right leg at that new spot, you got it, and slowly straighten the left leg and feel the calf stretch, try that one more time, bend the left leg, chest towards the thigh, right leg high, slowly straighten the left leg, feel the calf stretch, exhale, draw the right knee to the forehead, round the spine and then look forward and step the right foot right between the hands, right hand slides inside of the right leg, pivot your left heel to the floor, turn the toes in slightly for variation of lizard pose, the hands can stay right here nice and strong and straight, the arms nice and strong and straight or you can start to bend the elbows going a little bit deeper in your posture, you'll feel a little burn on the right quad, the right glute, two more rounds of breath in whichever position you're finding yourself in, one more, if your elbows are bent, straighten your arms, take a nice walk to your left, take a little walk to the left hand over hand, now let the right foot follow you, palms under the shoulders, wide leg, flat back, good, bend the left leg, keep the hips nice and low and then draw the hips back to center as you straighten the left leg, bend the right leg, shift your hips to the right, keep them low and we'll just pulse back and forth, left to right, less weight on your hands, come to your fingertips, good, how low can you go with the hips?

Great guys, we're going to do this another round on the other side, we'll give you a different version on the other side to go even deeper, so just take inventory on this first side, good, straighten both legs, palms right underneath the shoulders, exhale a little bend in the elbow, forward fold, if the crown of the head easily comes to the floor maybe walk your hands back a little bit, enjoy the rise and fall of your breath, expand the breath, good, walk the hands forward, bend the knees again, lengthen the spine, bring your hands to your hips, straighten your left leg, bend your right leg, so your right ribcage is moving over your right thigh and slowly rise up, we'll take torso circles going counterclockwise, bend the left leg, bow over the left thigh and then straighten the left leg, bend into the right, guide the heart, chin and chest up as you inhale and fold with the exhale, keeping the hands at the hips or releasing the arms and exploring that full circle with the upper body and shoulders, this is the full body tune up, getting all the movements of the spine, exploring that connection with the lower body and the upper body, great, the next time you bow forward, palms underneath the shoulders, both legs straight, lengthen the spine, flat back, right hand stays, inhale the left palm to the sky, exhale, thread it under, across and through, grab onto your right leg somewhere and then bring the right palm to your sacrum or drape it around your waist, guide the left ribcage towards your right thigh, this is a great spot to hang out and breathe into, you want to feel more bend into your left leg, gives you a little bit more resistance, great, if your left leg is bent, straighten it, pivot both feet to the right and bend your right leg, toes pointing forward, left heel comes off the floor, runner's lunge, right leg bent, right palm to the sky, twist it out, get along with the torso, lengthen, press back into your left heel and then rotate the torso to the right, one more round of breath, enjoy the space and exhale into it as you rotate, right hand to the floor, outside of the right foot, left knee down, straighten the right leg, half split, if you need to walk those hands further back to keep that hamstring nice and safe, walk your hands further back, giving yourself a couple of circles at the right ankle, so choose the direction to circle the foot, just start to feel different parts of the calf, maybe even parts of the hamstrings as you explore a little rotation and then circle the foot the other way, exploring a little bit of movement at that ankle joint, good, bend the right leg, right hand on top of the right quad, left hand to the sacrum, a little psoas pulse here, this was the other muscle that I was mentioning before, as we start to sit a lot more, we're flexing this muscle, if we can play with these little pulses or take psoas, hip flexor stretches on a regular basis, our lower back will be very happy, good, when you pulse into that foundation, then we'll do some exploration with the shoulders, fingertips to the shoulder blades or tops of the shoulders, exhale the elbows to the midline, inhale them up and circle them down and back, exhale back, inhale up, exhale circle it down and back, just to explore the rotation, you might find yourself moving a little bit deeper into those circles, on the last one, move the elbows back in space and then start to send the palms up to the sky, lift with the ribs, lift the heart so you don't feel any compression in the lower back, exhale lower the palms around the right leg, right leg to the sky behind you, one-legged dog, this is how we started, stay right here with the toes pointing down or walk the left hand halfway to the left foot, really isolating and strengthening the right shoulder, beautiful guys, one more big inhale, good, exhale the left palm forward, plank pose, bend the elbows, lower all the way down, guide the heart, chin and chest forward, maybe bhujangasana, cobra pose, maybe up dog if you're starting to feel a little bit more space, send it back to your down dog, it's the left side's turn, shift your weight into the right foot, left toes facing down as you lift them off of the floor, left heel to the sky, press actively forward with your palms, bend your right leg, send the left leg up a little higher if it's available, press the chest towards the thighs, you got it, two more rounds of breath, keep the left leg high, now slowly melt the right heel to the floor, feel the calf hamstring stretch, great, let's try one more time, bend the right leg, press the chest back, lift the left leg high and then exhale, press the right heel to the floor, draw the left knee to the forehead, exhale round the spine, move the shoulders forward over the wrist, look forward and step the left foot right between the hands, left hand slides inside of the left leg, right heel pivots to the floor, lizard pose, this can be your spot right here or you can start to lower the elbows a little bit, the more you lower the elbows, the more you feel strengthening that quad, that glute on the left side, keep pushing to the pinky toe side of your right foot, if your elbows are on the floor, walk your palms back, straighten the arms, walk the hands, hand over hand to the right, pivot the left foot to join the right, palms under the shoulders and then we'll turn the toes out slightly for this variation as we bend one leg at a time. So I mentioned we're going to go a little bit deeper on this side, as you're shifting your weight from side to side, crouching tiger standasana, if you're going deeper, the straight legs, the straight leg, you can pull the toes of the straight leg off the floor and flex the foot, shift your weight, bend the left leg, straighten the right leg, pull the toes off the floor if it's available for you and this isn't any pressure on your knees, slide from side to side, so a little ninja training, summer ninja training, one more round of breath, good and then plant both feet on the floor, straighten both legs, palms under the shoulders, lengthen the spine, exhale, forward fold, great, bring your hands to your hips, take a bend in your left leg, guide your left ribcage over the left thigh, rise all the way up, tall spine, lift the heart, chin and chest, bend your right leg, bow over the right thigh, torso circles, flow with your breath, hands at the hips is an option or full circles as you start to explore the space, arms to the sky, keep breathing, enjoy the movements that you're creating, more space with this rotation should feel good, last round, the next time you rise up, pause, interlace your hands behind the back, move your wrists away from the sacrum, take a little bend in the knees and keep the legs really active like they're drawn, inner thighs are drawing towards each other, guide the heart forward, hinge at the hips, little bend in the knees, keep the lower back safe and then with a knee bend just wiggle your wrists over your head, wiggle the wrists forward over your head and when you feel like they're at the spot that you feel like you should be staying at, then straighten the legs if it's calling you, imagining the inner thighs drawing towards each other, all these forward folds are so nice, nice reversal flow of the blood, the lymph system active, good, release the hands, draw the palms right underneath your shoulders, lengthen the spine for a flat back, shift your weight to your left hand, inhale the right palm to the sky, exhale thread the right arm under, across and through, reach for your left leg, hold on to the left leg wherever it lands, bring the left hand to your sacrum or drape the hand around the waist, this could be your spot right here or maybe you're gonna bend that right leg to feel a little bit of resistance, slow the breath down, two more rounds, invite the right ribcage towards the left thigh, one more and then we'll pivot both feet to the left, bend the left leg as you pivot, guide the hands around the left foot, feet are hip distance, right hand to the floor, inhale the left palm to the sky, final twisting lunge, guide the heart chin and chest forward, lengthen, create more space for rotation, your body should feel a little bit more freedom as you create more space with the inhale, should feel good, great, lower the left hand around the left foot, lower the right knee to the floor, straight in the left leg, pull the toes back, couple of slow circles right here at the ankle, at the shin, great everybody, pull the toes back, lengthen the heart, chin and chest forward and exhale, bend the left leg, left hand on the left quad, right hand to the sacrum going into that psoas stretch on the right side, feeling the opening of the front of that right hip, great, come into a nice low lunge, opening the front of the right hip, bringing the hands to the shoulders, drawing the elbows forward, inhaling them up, exhaling them, rolling them back, inhaling them forward and up, exhale, rolling them back, two more rounds, lifting with the inhale, trying to roll them a little farther back and the next time you roll back, pause, inhale the palms to the sky, invite that low lunge to be your friend today, good, roll the palms to the floor, around the left leg, tuck the right toes under, left leg to the sky, send it up, push actively forward with both hands, stay here or walk your right hand closer to your right foot, isolating and strengthening that left shoulder, two more rounds of breath, push actively forward, one more, right hand moves forward to plank, bend forward, bend the elbows, lower all the way down, guide the heart, chin and chest forward, cobra or up dog, take the knees as wide as your mat, press back to child's pose, bring the forehead to the floor, keep the forehead here, release the arms behind the back, interlace, one more time to open up the shoulders here and maybe cat tilt the spine as you roll to the crown of the head, move the wrists away from your sacrum, keep the head neutral, don't turn the head either way in this posture, good, and then release the arms, come back to your child's pose, back up the seat, walk the hands forward, great, we'll meet in down dog, you can start from table like we did in the beginning or you can bend the elbows, slide forward, visit your cobra or up dog with the inhalation and press back to your down dog with the exhalation, finding that stability in your down dog, making it feel like it's a resting pose, chest for a breath, reconnect with the inhale, the pause and the exhale, notice the difference after all those hamstring work that we did, shift your weight to your right leg, inhale the left leg to the sky, exhale, step the left foot to the front of your mat, feet are hip distance, bring your hands to the hips, tilt the tailbone down, high lunge, heart lift, feet are hip distance helping you with a balance, inhale your palms to the sky and as you inhale the palms to the sky, straighten the left leg and as you exhale, bend the left leg, bring your arms into cactus field, go lifting the heart sternum, chin and chest, inhale, straighten the left leg, reach the palms to the sky, squeeze to the midline, exhale, bend, one more, full round, inhale, lift, maybe just your focus starts to track up, you've got the balance, exhale, bend, lift the heart, maybe tilt the heart to the sky like you're surrendering to a great weekend ahead of you, lower the left hand on top of your left thigh, lower the right hand to the floor, lengthen and rotate, lengthen and rotate, good, place your left palm next to the left foot, slide your right foot forward about a foot and pivot your heel to the floor for a little pyramid pose, as you guide the inner thighs towards each other, lengthen the spine forward, remember you can come up to your fingertips or just rest your hands on the shin, gentle bend in your left knees for safety, this is preparedness for standing split right here, so shift your weight to your left leg, bend the left leg, inhale the right leg to the sky, forward folding, dropping the crown of the head safely, so don't tilt too much, little counterbalance by lifting the right heel, move slowly into your standing split, if you want to bring the hand behind the heel to go a little bit deeper, go for it, place the left hand back on the floor, step your right foot forward to meet the left, bend both knees, sit back in your chair, bring your hands to the tops of the quads, press down, guide the heart, chin and chest forward, draw the navel up and back, reach the palms forward the height of your shoulders or send the palms to the sky, we're in our adult chair now, rise all the way up, straighten the legs, draw the palms into prayer, shift your weight into your right leg, find your focal spot and draw the left knee into the chest, hands on either side of the knee, right hand stays, left hand comes to your sacrum, lift and lengthen for a soft little twist here, dancing Shiva pose, you can extend the left arm, a few of you might even play with grabbing the pinky toe side of your left foot and extending the leg and if you're wobbling don't worry, that's the whole point of dancing Shiva pose, good, shake out the legs, give yourself a little dance real fast and then one more time shift your weight to the right leg and we'll take a quad stretch for the left leg, did a lot of power on that leg, so we'll shake it out here, great everybody, lower the left leg to the floor, feed our hip distance or if you prefer a tighter chair froze, big toes together, bring your hands to the hips, bend the knees, tilt the pelvis, engage the core and then reach the arms either the height of the shoulders or your palms to the sky, inhale your palms to the floor, forward fold, inhale, lengthen the spine, bend the knees, walk or float back, lower all the way down, guide your heart, chin and chest forward, cobra or up dog, exhale, press back to your down dog, perfect, a little pause in our down dog, trying to find the resting pose the down dog could be, inhale the right leg to the sky, great, exhale, step the right foot the front of the mat, when you step the foot forward check your distance, feet hip distance, easier bring the hands to the hips, guide yourself all the way up to your high lunge, good, inhale the palms to the sky, straighten the right leg, exhale, bend the right leg, cactus, feel go the arms, two more rounds like this, straighten the right leg, exhale, bend, cactus, feel go the arms, one more, straighten, bend the right leg, lift the heart, maybe lift the drishti up the focus up, beautiful, little back bend right hand to the right thigh, left hand to the floor, guide the heart, chin and chest forward, one more twist for this right side, press back into your left heel, maybe guide the right hand to the sky, lower the right hand outside of the right foot, step your left foot forward about a foot, pivot your heels to the floor, start to straighten the right leg for your pyramid pose, lengthen the spine, soft forward fold, lengthen the spine, soft forward fold, preparing this leg for our standing split, bend into the right leg, shift your weight, left leg to the sky, keeping the right leg bent a little safer as you lift the left leg to the sky, if you want to feel more extension, straighten the right leg as you lift the left or bring the right hand behind the heel, big inhale, exhale, let it go, lower the left foot next to the right, palms to the shins, lengthen the spine, flat back, exhale, bend both knees, bring your hands up to your quads, push forward and down to your palms, draw the navel up and back, just a safe way to enter into your chair, pull the navel up to the spine, reach your palms forward the height of the shoulders or send it all the way up, inhale, straighten both legs, good, exhale, your palms right into prayer, shifting your weight over to your left leg, draw the right knee up into the chest and find your focal point, your drishti, holding both legs with the hands, left hand stays, right hand comes to the sacrum, keep squeezing to the midline with your thighs, lift the sternum and chest for your twist, dancing shiva, this could be your version right here or you might extend the right leg, extend the right arm or extend the right leg, grabbing the pinky toe side of your right foot with your left hand, two more breaths, one more, shake it out, dance it out a little bit, it is Friday, we should be able to have a little fun, okay, let's take that quad stretch that we took on the other side, shift your weight to your left leg, quad stretch with the right, read some good standing postures, do some counterbalancing poses here, draw the heel in towards your seat, hug to the midline, excellent, all right, release the right leg, facing the front of your mat, turn your toes out, 10 and 2 o'clock, a little second position as we move into our forward fold, bring the thumbs behind your waistband, fingertips forward, move slowly with us, we're going to start to open that hip hamstring connection, draw your elbows towards each other, touch the heart, chin and chest, as you exhale, hinge at the hips, remember this is a different experience for your hamstrings, so move slowly, maybe bring your palms to your shins or start to melt a little bit deeper, you'll feel this on the outer glute hamstring connection, if you want to go even deeper, you can wrap the hands around the hamstrings or the calves, we'll take two more rounds of breath here, one more and then just bend the knees, come into your version of melasana, safer if you keep the seat the same height as your knee, if your hips are starting to release and your knees are okay, you can come into traditional melasana, lowering the seat, using the elbows to press the inner thighs away, lifting the heart, chin and chest, you know what we should do after melasana, we should just come to a seat, relax a little bit, as you exhale, bring your hands behind you and lower all the way down, good, I'm going to turn and face you, you can keep that right leg bent as you extend the left leg, draw the right heel towards the midline, as if you're setting up for a forward fold, but we're just going to do a hip opening counter twist, right hand to the right thigh, left fingertips behind you, lift the heart, chin and chest, no downward pressure, just a place to relax the hand to keep the knees safe, good, lengthening and lifting and rotating, excellent, turn back to center, bring the right hand behind you, fingertips facing back, shift into your right hand, pivot your left foot to the right and lift your hips, opening up through the left side body for a teeny bit of a back bend, we'll bring the left hand behind the head again and lean back as we lift the right rib cage, great, go ahead and lower slowly down, place your right ankle on top of your left thigh, your version of seated figure four, so softer variation, heel moves farther away from the hip, deeper variation, heel moves closer to the hip, guide the heart, chin and chest forward to feel more or just stay right here, keeping the right foot flexed is a nice safe posture, did I hear someone say glute massage, all right, let's do it, I felt it, bring your left hand to your right foot and then slowly release your left leg, hold on to your right leg, so we're gonna give ourselves a glute massage for the right, it's Friday, we deserve it, bring your right hand behind you and we'll just start to roll to that outer right glute, rolling it, now the more we stretch the glute while we roll, the more we feel, so if you want to feel more and it feels okay on your knee, wrap the arm around the foot and then as you roll you'll feel a little bit more depth, a little bit more intensity, yeah, this will set us up nicely for Shavasana, great, okay, nice little roll for the right side, let's see what's waiting for us on the left, extend your right leg, bend your left, bring the left hand to your quad, inner thigh, right hand behind you, lift the heart, chin and chest, soft rotation to the right, we're getting a little hip opener after all the closing of the hips that we just did in that standing flow, lengthening and lifting and turning and opening, great. As you turn back to center, left hand behind you, fingertips facing back, push into the left hand, lift your hips off of the floor, press into the pinky toe side of your right foot and lift your left hip, lift your left ribcage, right hand behind the head, just lean back, lean back like you're in a hammock, like you're ready to start the weekend off right, good, lower down nice and slow, flex the right foot as you lower down, flex the left foot as you place it on top of the right thigh, easy seated figure four, the closer you pull the heel in towards your seat, the more you'll feel, so maybe this is your spot, hang out right here, you can even just rock right here, it's the same thing, you're rocking the outer piriformis and glute or you can grab the left foot with the right hand, left hand behind you, get a little deeper rock or if you did this one before, a little glute massage to guide us into the weekend, little roll on each top of the back of the glute, the lower part of the glute, excellent, great guys, now if you want to go do this and roll after Shavasana, you know what to do, go ahead and release the left leg, we'll come on down and lie on our back, feet are hip distance, lower all the way down, let each vertebrae, each inch of the spine melt into the floor, take your feet as wide as the mat, let the arms fall out like wings and just let those knees rock from side to side. As you start to slow these last movements down, you're really starting to prepare yourself for Shavasana, withdrawing the senses, letting go of the analyzing, cognizing mind and just intuitively rocking, sending you a little deeper inward, happy baby could be your finale pose if there's something else that's calling you, go for it, knees a little wider than the chest, maybe grab the big toe or pinky toe sides of the feet, pressing the sacrum into the floor, lengthen the breath out, purifying, cleanse the mind with the inhale, hold and let go of any last bits of resistance with the exhale, slowly extend one leg at a time, let the head roll from side to side as you just surrender into your Shavasana, thanking the body for that wonderful journey it took us on, may we never take our physical body for granted, thanking the breath for being our guide, our anchor today, breathing the lightness that you started with, you feel this tingle of energy throughout the physical body, the energetic body, breathe in the lightness and clear the mind, let anything go that's preventing you from being very present for yourself. Keeping that connection to that tingle of energy, keeping that awareness inward, start to bring your movements back to your body, intuitively, whatever feels right for you. I like to take a nice big stretch because it just feels like I'm experiencing the body fresh and new for the first time again, but listen to whatever your body is calling you to do intuitively and then we'll take a little roll to the right side for fetal pose, giving ourselves a moment to absorb and receive all the effects of our practice.

Keep the eyes closed and let relax, press the left palm into the floor and help yourself up to your seat and staying inward just for a couple more breaths, really receive, acknowledge the presence that you're able to create, that connection, that big check into self with a capital S, remembering that we can connect at any time. Physical practice helps take us there, but we have the opportunity to be connected anytime. Being in loving kindness or lightness takes us there. Give yourself a moment to let the eyes be heavy as they slowly open. Bring your palms together, create a little heat.

We are all healers with all these little chakra, minor chakras in our hands. Place the palms over your eyes like you're recharging your own batteries, reminding yourself of the connection to source that's always there. Good. And then as you bring your palms back together right at the heart center, maybe share this piece with everyone that we meet. Thank you for sharing your practice with me.

Thank you for sharing it with the Yoga Anytime family and thank you for having me here. Namaste. Send that good energy out. Blow it up on Friday. Happy Friday, y'all.