Inner Stability

Welcome. Thank you so much for joining me today. We'll start in just a minute or so. Thank you to Yoga Anytime, to our team for broadcasting this and all your support behind the scenes. For this practice, you'll want a block. It's not essential, but if you have one handy, it'll be useful for this practice. You can also grab a thick book or maybe even a stack of books for this practice. So let's begin in a comfortable seated position. And this practice is really designed to help us feel and cultivate a sense of inner stability, both within the body and even more importantly in the mind. So that we can kind of feel and tap the sense of calm ease regardless of the situation happening outside of us. So come into a comfortable seat. Today I'm choosing to kneel in Virasana, our hero's pose. You might sit up on one or even two, three blocks for this. You can also find a comfortable seated shape cross leg. Bring the, if you're working with the block, sit on the block like this and you might stack a couple of blocks. And then I like to pull the flesh out from underneath the calf area and then find your sitting bones. Again, if you're kneeling or if you're seated cross leg, just allow yourself to rock a little bit forward and back. So we will start with some movement in Asana and then close our practice with the seated meditation, just beginning to arrive and settle together. And as you kind of soften your gaze inward, let's begin to turn your attention towards the breath towards this life force. It's such a gift to be able to practice. Let's notice the quality of your breathing. Be allowing the inhale to invite a bit more space and laying through your spine up through the central channel base of your skull. And with the exhale, invite a new feeling of settling and grounding and softening through the belly and widening through the low back in the sacrum. Just feeling yourself arrive and settle in your practice. And let's begin to move with this breath. So with your arms down alongside the body, with your inhale, go ahead and begin to stretch your arms up towards the sky. Let the palms face each other and feel your ability to lengthen, feeling the support through the back of your heart. And with the exhale, turn the palms away just nice and slow, empty the lungs. And again, on your inhale, palms up, widening through the rib cage as you breathe in. And exhale, palms turn away, spread the fingers nice and slow, extend and release. Let's find three more. Inhale, reaching the arms up and exhale, palms turn away, empty the lungs. Again, at your own pace with the breath, inhale, palms reach. Exhale, palms turn away. This time as you inhale, reach the arms up. Let's take a moment to pause. Exhale, twist to the right. Nice and simple. Left hand finds that right knee. Right arm, your elbow might bend as you wrap the top of that right hand around your lower back. And then inhale, feel the spine lengthen. And exhale, gentle twist to your right. And then stay in the twist and slowly rotate your head forward. Maybe stretching over the left shoulder as you breathe in. And then exhale, let your body unwind. Nice. Again, inhale, arms reach up, down through the sitting bones, up through your spine.

Exhale, twist to the left. Right hand finds the left knee. Right left fingertips might reach towards the floor. You might bend the elbow, find that gentle wrap around the back. Inhale to lengthen you and then exhale, gentle twist to your left. Feeling that sense of spiraling up through the spine from the tailbone all the way up through the cervical spine, up through the crown of your head. Breathing. Stay in the twist and slowly let your head rotate forward. Maybe continue over the right shoulder as you breathe in. Exhale, unwind again. Let's interlace the fingers, turn the palms away. Inhale, reach both arms up towards the sky again. Feeling fine, that lift and support through the back of the heart. This feels so nice, doesn't it? Really expand and lengthen. And then exhale, let your back round like you're coming into your cat pose. Tailbone curls under, stretching through the back of the heart and the shoulder blades. Chin might soften towards the heart. And then inhale, roll your pelvis forward arch, the back, lift up. Exhale, let's curl and round. Let's do one more like this. Inhale, arms reach up. And exhale, nice and easy. Curl and round. Next time you inhale, reach the arms up towards the sky. Exhale, just simply release both arms nice and slowly. Let's take a few shoulder rolls. Feeling a bit more length and space and movement. Nice. From here, let's transition into tabletop. So find your way onto your hands and your knees. You can bring your block off to the side and you might pad your knees with a blanket or two. Spread the fingers wide. Let's extend back through the right legs. Just stretching out through the back of the leg after sitting in heroes. And then just reaching back and forward, waking up the bottom of the foot, the toes, the heel, back of the knee. And then switch, extend through that left leg, tuck the toes and just rolling forward and back. Easing and slowly. Nice. And then let's continue with cat cow. You might tuck your toes under, drop the belly, arch your back, lift the sitting bones nice and broad through your collar bones. Exhale, round and stretch your back nice and wide through your back ribs. And it might feel nice to draw your hips towards your heels. Making that kind of dull, achy stretch through the back of your body. Flip the shoulders over the wrist, drop the belly, inhale, feel your extension, lift the heart. Exhale, let your back round and stretch. Chin towards the chest, navel to spine and then continue with a handful of rounds. Just exploring the sensations through the body. Finding your own rhythm, your own pace. It feels nice to soften the gaze inward. And how to arch. Exhale to curl. Last few rounds here, you might take it into a circle with the hips or lean side to side exploring the ribs, shoulder blades up through the neck. You might stay with your cat cow a bit longer when you feel ready to tuck your toes under. Let's meet in a downward facing dog. Nice and easy. Let's just start by kind of pedaling the feet, walking it off, letting your right knee bend as you stretch your left calf and heel down towards the earth.

Nice. And then bend, left knee, stretch the right calf and heel down to the earth. Nice. You might stay in your downward dog or moving in the direction of plank pose. You might lower the knees or inhale, shift your shoulders over your wrists, reaching back through your heels, lengthening forward through your heart. Feel like you can draw the deep low belly up towards your spine. Let's lower the knees and just slow lower onto the belly for a baby cobra. Nice and easy. Feel like you can use your fingertips to kind of drag and draw the heart forward. And then press through the palms, baby cobra, elbows drawing in towards your ribs, looking down so your neck can lengthen. We're really using our upper back muscles here in cobra. Exhale, lead with the heart, lower down, tuck your toes, press up and let's meet in a child's pose. And you might take your time and kind of linger as you draw the hips back towards the heels. Nice, slow transition to child's pose. You'll be softening the forehead towards the earth, resting your head on your hands. You allow for a little wobble from side to side. Beautiful. As you're ready, let's inhale back into our table top and finding a side plank variation, just a bit more space through the side body. So extend back again for your right leg. We'll transfer into our left arm. So stacking your left shoulder over your wrist, extend through your left leg, open your bottom hip so that back foot might turn out like a kickstand and then feel how you can begin to kind of revolve the rib cage. And it might feel nice to reach your right arm up towards the sky. Feel that energy that reach from your heart into your hands. And then sweep the arm down in front of your face and extend. Feel your ability to reach and lengthen. You might stay here. You might cactus the top arm, bend your right knee, kind of sink back like a crouching tiger and then extend and reach maybe two more. Bend, crouch, press and extend. One more, bend and extend. Let's inhale together. Exhale gently, release your right arm down. Spin onto the ball of your back right foot. Come back into tabletop for a few more rounds of Cat-Cow. Just kind of moving that all through the body. Inhale to arch. Exhale to round. You're ready. Second side, float shoulders over wrist, extend back through your left leg. Transfer the weight into your right arm, stack your right shoulder over your right wrist and then open up through the bottom hip, bottom foot like a kickstand. Feel your ribs begin to revolve. Maybe open that top arm up towards the sky. Heart to hands reaching, spreading your fingers wide. Stay here, sweep your top left arm down to the floor, reach it overhead, extend, rooting through the outer left edge to the fingers. You might stay here, just finding a place where your neck feels good or begin to cactus your arm. Bend your left knee crouching and then extend and re-reach. Two more, bend, crouch, extend and reach. Maybe one more, bend, extend and reach. Let's take a breath together. Exhale, gently release that left hand, arm down. Spin onto the ball of your back left foot. Draw that knee in. Cat, cow. A few more rounds here. Inhale to arch. Exhale to curl. Really allow yourself to take up space, explore, breathing into where you feel it. Nice. And let's meet in downward dog again. Tuck your toes, lift up. A few breaths here, settling in down dog. So you might bend your knees and feel as you bend your knees, you can kind of wiggle and reach your sitting bones up towards the sky. Just really enjoying that extension through your whole spine as your head releases, rooting through your fingers, feeling that external rotation through your shoulders. All that space through your upper back. From our down dog, let's just go ahead and walk our hands and feet towards each other. Nice, easy forward fold. Uttanasana, bend the knees. Hands might find the elbows. You might sway a little bit from side to side here. Feeling your ability to shift the weight forward into the balls of the feet. Deepening that fold at the hip hinge. You feel the deep low belly draw up for support and back towards the spine and head and neck releasing. Beautiful. Release the hands towards the earth. Let's roll it through our spine nice and slow. Soft bend through your knees. Chin into your chest. Take your time. Curl the tailbone under and we're stacking the bones. One at a time. Feeling your heart, feeling your shoulders, and then finally feeling your head. Take a moment once you come up to stand and just pause. Let the blood, let the energy settle. And can you find that ease up through the neck? Beautiful. If you have a block, go ahead and grab your block. You don't need it, but it'll be useful as we bring it between our legs. Help us find a little bit more stability here through the pelvis. As you bring your block between your legs, look down at your feet for a moment. Make sure they're parallel and just wake up your toes. Feel how you can spread your toes nice and wide. Set them down. Feeling that natural internal rotation through your thigh bones. There's just a gentle squeeze towards the block. We're not gripping anything or clenching. Just feeling that internal support from which we can lengthen. Feel how the tailbone draws under slightly. Gentle lift of the deep low belly. Be tapping into that inner support through your pelvic floor. Beautiful. From here let's reach the arms forward and up towards the sky. Press down through your feet. Reaching up through the arms. Now if you're going into a big back bend here, what would it feel like to let your front ribs draw back? Feel the back ribs nice and full. Tailbone descending.

Beautiful. Inhale here. Exhale. Bend the elbows. Cactus the arms. Sometimes we call this goalpost arms. Feel how your shoulder blades can draw towards each other. Easy through the neck. Exhaling out through the chest. Press through the feet. Inhale. Stretch your arms up towards the sky again. Exhale. Turn the palms away. Slowly reach through the fingers and lower down. From here we'll add on. So you can stay where you are. I'm just going to turn to the side. We're going to find a little bow and arrow action in preparation for Revolve Triangle. One of my favorites. As you're ready, arms forward. And we're going to pull the bow back with the right hand. So begin to draw the bow back with the right hand and then maybe extend through your right arms. Most likely we've done this together before. Feel how your right hip just naturally wants to roll back. And then feel how from the belly you can begin to rotate that right hip forward a little bit. Squaring the hips forward and find a place where your neck feels good. Beautiful. One more inhale. Reaching through your fingers. Exhale. Let that right arm sweep down. Back up to meet the left and then pull the bow back with your left arm. Maybe stretch it back. Let that left hip roll where it wants to. And then internally feel how you can begin to draw the left hip forward. The right hip box. Squaring the hips. Be feeling that spinal twist more through the thoracic spine. Easy up through the neck. One more inhale. Exhale. Sweep your left arm down. Back up. Let's press both arms up towards the sky. Inhale to lengthen. And exhale. Turn the palms away. And release. Nice work. Let's bring the block off to the side and join me at the top of your mat. Find a few sun salutations and some standing shapes together. Hands together at the heart. Now can you feel if you worked with that block, can you feel that support between the inner thighs? Your ability to find a little bit more space and length through your spine.

That ease through your neck. Moving with the breath as you are ready. Inhale. Sweep the arms up towards the sky. Press through the feet. Reach through your spine. Exhale. Palms turn away. Maybe a soft bend through your knees as you hinge forward. Utanasana. Nice and easy. Releasing the head. With your inhale, slide your hands up your shins half arch. Lift up and lengthen nice and broad through your collar bones. Exhale. Bend your knees. Hands to the floor. Let's step our right foot back and let the left knee bend. We go back through the ball of that right foot as you lengthen forward through your heart. We're gonna lower that right knee down. So you might pat it with a blanket. Stay low here. Or inhale. Rise up. Hands onto that left thigh. You can always use two blocks here. It can be really nice to raise the floor up. Stay here. Inhale. Reach your arms up. Low crescent lunge. Beautiful. Feeling that internal support. That lift from your pelvic floor. A little support through the back of the heart. Feeling the energy through your fingers. Now turn the palms forward. So inhale here. Exhale. Cactus the arms again. Bend the elbows. Feel that gentle squeeze of the shoulder blades into the spine. Inhale. Arms reach up. Two more times. Exhale. Cactus the arms. Opening the chest. Last one. Inhale. Arms reach up. And exhale. Cactus the arms. Open the chest. Let's bring the hands together at the heart. Just taking a moment to pause and center. Feeling that internal heat building. Big stretch in the back right thigh. Hands come down to the floor and then draw the hips back. A little half split action. Arda Hanumanasana. Drawing those left toes towards your face. A few moments here. Softening the jaw, the eyes. Take your time. Bend the knee. Tuck your back toes under twisting lunge. Ground the right hand or you can use a block underneath that right hand toe. Heel your left foot a little lighter. Lift the back knee up. Sweep your left arm up towards the sky. Nice. Few breaths here. Feeling that rotation again from the base of your spine. Inhale. Exhale.

Gently sweep that left arm down. Let's step back. Meet a downward dog. Take a few breaths here in your down dog. Pedal your feet. You're welcome to stay here. Lower your knees in child's pose or with an inhale join in plank pose. Shift shoulders over the wrist. Strong and active through your legs. Let's lower the knees and come on down for cobra. With your inhale, press through the palms. Inhale. Lift your chest. Feeling that buoyancy and space through the heart and the chest. Exhale. Lower down. Tuck your toes. Press up onto your knees. Find your down dog. Walk it off a few breaths. From your down dog, step your feet towards your hands. Nice and easy. Take your time. With your inhale, once you arrive half arch. Hand slide up the shins. Lengthen your spine. Exhale. Bend your knees full or full. Bend the knees. Reverse swan dive. Press through the feet. Inhale. Sweep your arms up. Gather the energy up through the spine. Exhale. Draw it right to the center of the heart. Take a few moments and notice how you feel. Before we make our way into the second side. Feeling your heart beat. Circulation. Beautiful. As you're ready, hands up the heart. Inhale. Circle the arms up towards the sky. Exhale. Forward fold. Hinge at the hips. Navel the spine. Soft bend through the knees. Release in your head. Inhale. Slide the hands up the shins. Lengthen. Exhale. Bend the knees. Step the left foot back. Right knee bends. Shape of the lunge. Gonna wiggle back through the ball of your left foot. Lengthen forward through the heart. Feel how you can draw that right hip back a little. Lower the back left knee. You might pat it with a blanket. Stay low. Or rise up onto that right thigh. Drawing the hips forward as you draw the tailbone under. And that internal support might stay right here. It would feel nice. You might inhale. Reach the arms up again. Feeling that lift through the spine in your low crescent lunge. Softening the jaw. Again. Eyes. You might stay here or cactus the arms. Bending the elbows. Gentle draw the shoulder blades towards each other. Inhale. Arms reach up. Exhale. Cactus. Opening the chest. One more. Inhale. Arms reach. Exhale. Cactus. As you're ready, hands find the heart. Taking a moment to pause. Moving into our twisting lunge. Ground the hands. Left hand might find the floor. Maybe toe heel that right foot a little wider as you tuck your back left toes with the knee.

We're reaching back to lengthen forward and then twist. You might even bring your right hand and draw. I like to bring the belly with me. Rotate and maybe stretch that right arm up towards the sky. Let it feel good. Make it your own. Customize it for your body. Breathing into where you feel it. Inhale to reach. Exhale. Gently release that right hand and let's meet in downward facing dog. And take your time. Pedal the feet. Stay here. Find your child's pose or inhale plank pose. Shoulders over the wrist. Exhale. Lower the knees. Elbows in. Lower down for cobra. With your inhale, gently press through the palms. Lift the chest. Elbows straight in. Exhale. Lead with the heart. Lower down. Tuck your toes. Press up onto the knees. We'll meet in downward facing dog. Couple of breaths here. Take your time. Stepping your feet. Walking your feet towards your hands. And once you arrive, inhale. Slide the hands up the shins to lengthen. Creating space. Exhale. Bend your knees. Forward fold. Strong through the legs.

Reverse swan dive. Bend the knees. Inhale. Press through the feet. Sweep your arms up. Wiggle. Lengthen. Exhale. Hands to the center of your heart. And take a few moments to pause. Noticing the sensations through your body. A bit of internal heat. Heart rate. Breath. Beautiful. From here, as you're ready, keep the right foot forward. We're going to step the left foot back for pyramid pose. Feet facing or pelvis facing forward. And then from here, reach the arms out. Find the internal rotation for your shoulders. Bend the elbow. Bring one hand to rest in the other. So maybe it's at the sacrum. Maybe it's available in your shoulders. Hands might find the elbows or reverse prayer. Feel that space through the chest. Ground through the outer edge of your back foot. You might stay here. You might begin to draw that right hip back as you hinge forward. Nice and long through your spine. Long through your neck. Drawing the right hip back.

Grounding through the outer edge of your back foot. And finding your edge. You might pause when you feel it. Breathing in. Ground through your feet. Strong through your legs. As you're ready, press through the feet. Inhale. Come all the way back up. Nice. Release the arms. Bend the front knee and just step forward for a moment. Let's find the other side. Step your right foot back. Left foot forward for pyramid. And you might find a slightly wider stance just to give your pelvis a little bit more space here. Meaning that appropriate stance for you. Arms sweep out. Roll the shoulders forward. And you might bring opposite hand to rest in the palm, the elbows, or reverse prayer. Stay here. Inhale. Lengthen. And maybe with your exhale, you're drawing your left hip back. Rooting through the outer edge of your right foot. Navel to spine. Action. Long through the neck. Notice the quality of your breathing. Nice. You might stay long and extended. You might keep a soft bend through the front knee if you'd like to round the back or release the hands to the floor or blocks. When you're ready, strong through your legs. Inhale, rise back up. Pause. Release the hands. Bend the front knee and step forward. Take a moment to settle into the asana. Clearing breath. Inhale. Exhale. From here we'll play with revolved triangle pose. It's useful to have a block for this one. Again, you don't need it. But I love having my block for revolved triangle pose. So same idea. We're going to have the right foot forward. Step the left foot back. And if you have a block, let's bring it on the inside of your right foot. You can decide if you want to bring it highest setting, middle setting, or low setting. You might toe heel your front foot a little wider. Just to give your pelvis a little bit more space. Rooting through the outer edge of the back foot. Inhale as you're ready. Reach both arms up towards the sky. Again, feel that length. Tailbone drawing under towards the back. Keep your left arm reaching. Bring your right hand onto your right hip. We're going to inhale, lengthen. Exhale, draw the right hip back again. You might stay right here. You might play with extending. Navel to spine. Right hip drawing back. And then maybe you're releasing that left hand to the block as you revolve the ribcage to the right. And you might reach the top arm up towards the sky. It's fine if that back heel is lifted. Find a place for your neck is comfortable. And breathe. Big stretch for the outer IT band. Hip. Beautiful. When you're ready to release, bring the right hand back to the hip. Rotate your torso down. Bring your left hand onto your hip. Ground through your legs and inhale. Rise up. And then bend the front knee just aware of your block. Step your back foot forward.

Take a moment. Check in. Clearing breath. And steal our way into the other side. So from here, left foot forward, right foot back. You might bring your block on the inside of your left foot. Any height. Back toes turning in-ish. Actually about 45 degrees. You might toe heel that front foot a little wider. Tailbone reaching towards the back heel. As you're ready, inhale, feel your ability to reach and lengthen. Think about the left lung drawing back. Uh-huh. Nice. Right arm will stay reaching up towards the sky. Left on the hip. Ground through the legs. Feel your reach through the spine. Inhale, exhale. Begin to hinge at the hip. Strong through the back leg. Drawing that left hip back as you reach the right arm forward. Maybe bring the right hand to the block. As you draw that left hip back, you might use your left hand here to just help turn and rotate your belly to the left. Maybe you're reaching that left arm up towards the sky. And it's fine if your back heel is lifted. Reaching. You might look down. You might look up. Breathing into where you feel it. One more inhale. When you're ready to come out, exhale. Left hand finds the hip. Just rotate your torso down towards the floor. Right hand finds the hip strong through the legs. And feet inhale.

Come back up. Nice work. Bend your front knee and just step forward. And you bring your block off to the side. And from here, we'll find one more balancing shape coming into tree pose. Just to, again, continue finding that stability through the body. Sense of grounding. Okay. From here, we'll ground for our right foot. You might use a wall, rivers nearby, a chair. Ground for the right foot. We're going to externally rotate our hips now. Coming into tree. Pressing that left heel towards the right inner ankle. You might prefer the calf or the thigh. One or both hands at the heart. And settling. Feeling that lift from the back of the heart as the heart reaches towards the thumbs. Finding a place to focus on. Hands might stay at the heart or reach towards the sky. Refirming through your right hip. And the play here is to allow for ease within the effort of balancing and concentrating. Focusing. Allowing the energy to really move through the body as you come into balance. More inhale. You're ready. Exhale, release. Take a moment. Shake it out. Allow for an exhale. Shifting our weight into the left foot. Take your time. Grounding through that left foot. Opening up to your right hip. Right heel towards the inner ankle. The calf. Maybe the upper thigh. Different side. And maybe hands together at the heart. You feel the essence of Tadasana. Mountain pose here on one leg. Inviting a quality of ease through your being.

Hands might stay at the heart or reach towards the sky. Noticing where you can relax any unnecessary effort or gripping. Wanting this calm sweetness within. You might feel like frustration sometimes. One more inhale. Exhale. Gracefully release. Take a moment to pause. Nice, full exhale. A lot of work in the legs. Join me at the top of your mat. We'll find a sun salutation towards the earth. Some back bending and deeper hip opening. Hands at the heart. We'll inhale, stretch the arms up. Lengthen. Exhale. Bowing forward. Swandive. Soften through the knees.

Release your head. Inhale. Slide the hands up the shins. Lengthen. Exhale. Bend your knees. Ground your hands. Step back into your down dog. Just take your time to get there. From down dog, you might lower the knees or inhale. Join me in a plank. Our last plank. Shoulders over the wrist. Strong and active through your legs. Deep low belly draws up and in. Lower the knees and come all the way onto our belly. Setting up for shalabhasana. Locus. Forehead on the floor. Sweep your fingers down alongside the body towards your toes.

Feel the tailbone reach towards your heels. As you inhale, begin to lift your chest. Lift your legs, your thighs and reach the fingers towards the toes. With some enthusiasm, always like to look down so the neck can lengthen. Think wide through the base of your skull. Inhale. Draw the back body into your spine. Feel the strength of your back. Exhale. Lower and melt to the earth. Forehead or opposite or cheek to the ear. A cheek to the floor. Take an ear to the earth.

Might stay here. Join me in one more round. Finding a previous variation or interlacing the fingers around the sacrum. Inhale at the chest. Lift the legs. Opening up through the chest. The collarbones, the heart. Yes. Inhale to lift. And exhale. Slowly release. Forehead or opposite cheek and ear to the floor. Nice, full exhale. Take your time. Bring the hands underneath the shoulders. Elbows draw in. Tuck your toes under. Press up. Find your way back into a child's pose. Bring the knees nice and wide. As you sink your hips back towards your heels. Nice, full breath into your back body. Beautiful. From here we'll move into pigeon pose. So however you'd like to get in the pigeon on the right side might be through a down dog. Might be just drawing your right knee forward. You might bring a block or a blanket underneath your right hip. Maybe your toe healing that right foot towards the left fingers. Easing and slowly you might stay right where you are.

If and as the body invites you in a bit deeper, you might ease your way forward. Under the forearms or maybe even releasing the weight of the head to your block. And allow for an inhale and exhale. A few more breaths here. Breathing into where you feel it. You might stay here a bit longer when you feel ready to come up. Just slowly, mindfully, find your way up. We're going to shift our weight over to our right hip.

Swing the left leg across for a seated spinal twist. As you're ready, inhale, reach the right arm up towards the sky. Exhale, twist to your left. Maybe wrap the right arm around the left knee. Left fingertips behind you. Inhale, find some length in your spine. Exhale, gentle twist to the left as you soften the belly. Breathing nice and full through the back body. And then take your time as you're ready. Slowly unwind, unwrap your legs. We'll meet in the second side. So left leg forward, right leg back, easing your way into pigeon on the second side.

Again, customize it with a block or a blanket underneath that left sitting bone. You might stay upright on the fingers. You might begin to slowly ease your way forward and down. Breathing into where you feel it. You're welcome to stay where you are. You might make your way up. Shifting the weight onto the left hip as you swing the right leg around. Setting up for your seated spinal twist. Take a moment to pause.

Inhale, reach the left arm up. Exhale, wrap and twist to your right. Inhale to lengthen. Exhale to twist. Breathing. Take your time. Slowly unwind. Unwind the legs. We'll meet on our back. I will meet you there in a moment. Take a sip of water. Find your way onto your back and hug your knees into your chest. Ah, that's better. Just let yourself rock a little bit from side to side on your back. From here, and you might grab your block and bring it back between your legs.

You don't need one, but it's useful. And then bring your knees in line with your hips. Lift your feet up in line with your knees. Enable the spine. Stretch the arms out. Inhale here. Exhale, twist to the right. Hover knees to the right. And turn the head and the belly towards the left. Inhale back through center. Exhale, knees to the left. Turn the head and the belly towards the right.

Inhale back. Exhale, knees to the right. Hover. Twisting. Inhale back. Exhale, knees to the left. Turn the head to the right. Let's do two more rounds on each side. Inhale up. Exhale left. Inhale up. Exhale right. Inhale up. Exhale left.

Inhale up. And exhale right. When you're ready, just draw the knees back up through center. And then let's go ahead and ground the feet, setting up for a round of bridge. Press through the feet. You have your block. You might slide it up underneath the sacrum area. Maybe on that first setting, finding that sense of stability through the pelvis.

Nice. Nice. Just taking a moment to pause, relaxing through the hip flexors. You might stay here in a supported, nourishing bridge. You might choose to draw your knees in towards your chest and stretch your legs up towards the sky. Yeah, allowing your sacrum to rest kind of flat on the block here. I absolutely love this inversion. So your block can be at any setting.

All right, reach your arms down alongside your body. You know, like some juice through the balls of your feet here. And softer the eyes, the throat. A few more moments here. You're feeling the blood and the energy move down from the feet down into your legs.

Pelvis, heart, head. You're welcome to stay here a bit longer. When you feel ready, go ahead and bend your knees, ground the soles of your feet. Press your feet into the earth, lift your pelvis up, slide your block out from underneath you. Ah, and lower down.

From here, let's ease into windshield wipers. Bring the feet nice and wide, stretch your arms overhead. And windshield wiper the legs side to side. Allowing your head to rock. Be away from the knees or with the knees.

Then she'll let the knees fall over to the right. You might stay here. We feel nice to bring that right ankle on top of your left eye, reaching up through the arm, left arm, and softening through the belly. A few breaths here. You're feeling the sweet release.

And then releasing that right ankle. Inhale, knees up, exhale over to the left. Pause and stay here. Bring that left ankle across, reaching up through your right arm. Now lengthen through the fingers and then exhale, soften through the belly.

A couple of breaths here. Take your time releasing that left ankle. If it's on top, inhale the knees up. We'll hug the knees into the chest and rock a little side to side. From here, you might move into a happy baby, if that would feel nice.

You might bring the soles of your feet together. Let your knees fall wide into Supta Baddha Konasana. Might bring hands onto the low belly. Might bring one hand on the belly, one hand near the heart. Feeling the space between the eyebrows and the base of your skull.

Back of the heart softening towards the earth. Might stay here a bit longer. Might stretch your legs out towards the shape of Shavasana. And your arms open wide, any support under your body. Might take a nice long Shavasana.

If you'd like to join me in a seated meditation, take your time easing your way onto your side, making your way up towards a comfortable seat. If you have a block, you might bring it underneath you or a blanket. Just feeling your ability to ground and settle. If you're seated, inviting a quality of length through the spine, through the central channel, and with the exhale, letting the shoulders release down the back, noticing the quality through the hands, the face. Allow for an exhale.

Noticing where you can soften any physical or emotional tensions in the body. Noticing the quality of the breath without needing to do anything specific. Finding the placement of your skull where it feels really balanced over your spine, base of the skulls, gently lifting back and up. As the chin softens slightly towards the heart. Just allowing yourself to be as relaxed as you can be.

It's becoming more and more receptive to the subtle sensation within. You noticing the quality of your attention. The mind is still quite active. You might gently make your attention rest on the sensation of the breath through the nostrils. It helps to draw the awareness towards or the central channel, the shishumna. Noticing when the mind kind of wanders away from the breath.

You want to sing if it's engaged with or indulging in a story or a thought. It's the nature of the mind to do that. Our teacher Ravi suggests that awareness is really the primary mechanism of transformation. It's by noticing that the mind is distracted and is swirling around wild, crazy. It is the beginning of meditation.

Allowing the heart to feel generous, spacious through the throat. Listening with the receptive heart. Noticing the inner and outer soundscape. The inner and outer vibrations and movements. Singing, allowing yourself to rest within.

Allowing the body to remain relaxed. The mind aware. Singing, allowing yourself to rest. If you've been in the shape of shavasana this whole time, easing your way towards a comfortable supported seat. Feeling the support beneath you.

Just become aware of the rise of the inhale. And the fall of the exhale emptying. From here as you're ready, joining your hands together at your heart. And just taking a few moments here and allow for an inhale. Exhale the soft bow forward and in towards the heart.

Thank you so much for taking the time today for your practice. Much love. Namaste.