Focused Hip Flow

Welcome, everyone. Thank you so much for joining, for being here today from all over. It's so wonderful to be together in episode two of Soulful Flow today. I'm looking forward to moving into a practice today. I will try not to say this morning. I'm looking forward to moving into a hip-focused flow practice. We'll move through a very fluid practice that really focuses on finding spaciousness and ease in the hips, as well as some strengthening, but really just this sense of spaciousness and ease, not only in the hips, but in the body, in the mind, and hopefully in your day, so that you can bring it beyond this mat, beyond our practice and out into the rest of your day today. So thank you again for joining me. And we'll begin our practice by getting right into the hips. So if you would join me on your back when you're ready, we'll roll on back. And then bring the soles of your feet together. Let the knees open up wide for Supta Baddha Konasana. And then just take a moment to land here. So adjust however you need to. Maybe let your hands fall on your belly or one hand to the heart and one hand to the belly. If it feels better to bring the palms to face up for more receiving energy on either side of the body, go ahead and do that. And as we often do, just taking a moment to start by stopping. A moment to check in. Just a moment to notice what it is that you're showing up to your practice with today on the physical level and energetic level. And as we move a little deeper inward, a subtle level starting to shift the awareness from all that may be occurring without to what's happening within. And can we come from that place today, that internal gaze with curiosity? And if it feels okay for your eyes to softly close, go ahead and close your eyes. Scanning the physical body and specifically bringing the awareness to the hips. And then begin to notice just the natural rhythm of the breath that's already occurring. The rise of your inhale, the release and the letting go of the exhale. And then breathing together, big full breath in through the nose. Feel a slight pause at the top of the inhale. And then open the mouth, sigh it out, let it go, release. Let's try that one more time. Just a nice cleansing breath. Inhale through the nose, filling up. Brief pause at the top of the inhale. And then open the mouth, sigh it out, let it go, release. Beautiful. And then this time as you inhale through the nose, find that spaciousness, that pause at the top of the inhale. And then maybe allow the breath to move out the nose for ujjayi pranayama. Finding this even, smooth quality of the breath and still allowing this breath, this ujjayi breath to guide your practice today. Letting it guide the movement so it becomes a moving meditation with our breath. Just allowing for a few more full deep breaths here to arrive. Notice the subtle shift even as we just start to bring the awareness to the breath. And if there's an intention that you'd like to set for our practice together today, feel free to call that in, whatever it may be. Peace, spaciousness, presence, the first thing that pops into your head. Let it be that. Beautiful. And then as you are ready, let's just stretch the legs out long on the mat and go easy. I can already feel my hips. Notice if that's true for you. So as you stretch the legs long, maybe point through your toes and flex a few times. Maybe reach your arms up over your head, just taking a nice full body stretch. You can roll out your ankles a few times, the wrists, just kind of feel into the physical body. Feel that crackling that I'm hearing. Good. And then hug your right knee into your chest. Keep the left leg long on your mat. And as you hug the right knee and just give it a little squeeze. And then we'll take a half happy baby here. So holding on to either the shin or the outside of your foot, or you can take peace fingers to your right big toes if that feels better. Start to bend your right knee, draw it to the side of your torso, and then let your left hand just gently press into your left hip. So there's this grounded quality that's happening on the left side. And then just breathe into the sensations here. Notice how that feels. Beautiful. Now either stay right here or you can start to open up that right leg to the right a little bit, flexing through the right foot, softening through the right shoulder. And just kind of notice where you feel the sensations in your leg. If you're straightening it out any amount, you can always keep a bend in that right knee. Beautiful. And then just slowly come back the way we came in. You can hug the right knee into your chest. Just give it a little squeeze here.

And then straighten the right leg for a moment. Notice how that side feels versus the left side. So if you could feel the right side and the left, maybe close your eyes, observe, notice. Beautiful. And then we'll just take all of that to the other side and balance it out. So hugging your left knee in towards your chest, soften the shoulders, gently tuck the chin so the back of the neck is nice and long. Good. And then half happy baby on the left side, bending through that left knee, maybe taking that right hand to the top of your right hip, just gently pressing down. Just that grounded quality on the right side. And let it be about opening up through the left side here. Maybe reaching your right arm out to the right with the palm facing down. And then any amount, if it feels okay, just start to straighten that left leg out, flexing through the left foot, opening up, let the left shoulder soften and relax. Beautiful. And then go ahead and release and just come back out the way we came in. Squeeze your left knee into your chest, let the shoulders soften, relax your jaw and your gaze, and then hug both knees in. So give them both a squeeze in and you can bring the hands to the backs of your knees as you gently start to rock up and down, just a few times along the length of the spine, letting that be a little massage for the spine. And we'll build momentum to come all the way up into yogi squat at the front of your mat. So finding Malasana, and if you need to use your hands to get there, you're not alone. So let the toes turn out slightly, let the heels come in. And then if it feels okay, draw your hands in prayer in front of your heart, gently tuck your chin down toward your chest, let the tailbone melt down and then lengthen up through the spine in the crown of your head here. And just notice where in the hips you feel this. So the frontal hip points, perhaps the tops of your feet, the low back. Just noticing how this feels as we come into this early Malasana in our practice. Beautiful. And then release that hands to the earth to start to parallel your feet. Let everything just start to melt down over your legs. So coming into a nice easy forward fold, feel free to keep the knees bent here any amount. Start to send the breath to the backs of your legs and you might move around a little bit, perhaps swaying side to side, shaking the head yes and no. Maybe you're holding opposite elbows. Beautiful. And if you're crossing the arms, take the opposite arm on top, just a few breaths to balance it out. Nice. And then slowly as you root down through the feet, soften the knees, roll up one vertebra at a time. Just letting the head be the last thing to arrive as you come to the front of your mat. Good. And then shoulders up towards your ears. Then just roll down the back for a moment for Tadasana. Maybe bring your hands to your heart center and just take a moment to find your feet. So we'll move into sun salutations with attention to the hips, moving through yogi squat as we start to pick up the pace and build into our flow a little bit. So as you're ready, send the toes out, let the heels spin in slightly. Inhale, sweep the arms all the way up over your head, lengthen through the spine, and then come right back into your Malasana yogi squat as you draw the hands through heart center. Nice. So we're strengthening here as well. And then hands to the earth, parallel to feet, fold over your legs, Uttanasana.

Then let's start with the left foot. So step the left foot to the back of your mat, coming into a nice wide lunge. So the hands are on the inside of your front foot. And we'll take a twist here. So left hand plants down under your left shoulder, sweep the right arm up, opening up to the right side. Nice. And then you can hang here for a few breaths. If it feels good, you could take some circles with that right arm, just kind of feeling into that right shoulder. Keep hugging your right hip and protect your knee. Good. And then lower the right hand to the inside of your front foot and just step it back. First downward facing dog. Yeah. And then any movement at all in this first dog. So start to feel into your legs, maybe pedal it out. You can sway the hips side to side. And if the hamstrings are feeling pretty tight today, feel free to soften the knees, right? You can bend the knees, let the spine be long, reach the sitting bones up toward the ceiling, pressing through both hands. Beautiful. And then we'll stay with the left leg. So as you're ready, float your left leg up toward the ceiling. You can bend the knee for a moment, open up through that hip. And if there's any movement at all that feels good, maybe in that left ankle or you can take some big circles with that left knee, just breathing into the left hip and just feel into that side. Nice. And then as you're ready, we'll straighten through the left leg, gaze between your hands, and then draw your left knee to your left tricep and hover top of a pushup. We're going to step the left foot to the outside of the left hand. So your back in that wide lunge, and then step your right foot to the outside of your right hand, sinking it right back down. Yogi squat. Malasana, here we are back at the front of the mat. Good. And then hands to the earth, parallel the feet, fold over your legs, and just take that slow roll up. One vertebra at a time. Soften the knees as you come up to the front of your mat. Nice work. And then we'll move to the other side, starting to pick up the pace just a bit with the breath. Inhale, arms sweep up. Exhale, malasana, toes out, heels in. Good. And then coming into your fold, parallel the feet, fold over your legs. Step your right foot to the back of the mat this time. Hands land on the inside of your left foot, and we'll take a twist. So right hand plants down. Sweep the left arm up, twisting from the navel up. And then any movement here, maybe get into that left shoulder by rolling out through the left arm one direction, and then the other. Beautiful. And then the left hand comes and finds the earth, downward facing dog. Left foot steps back to meet the right. Good. And then staying with the right leg, float your right leg up this time. You can bend the knee, open up through the right hip, breathe into the right side. Take a moment to notice if this side feels a little different. Maybe rolling out the right foot or the right knee, taking some circles. But keep pressing through both hands. So let the shoulders stay level. Good. And then gazing between your hands, getting the right leg any amount, draw your right knee to your right tricep, and then step your right foot to the outside of your right hand. Nice work. Coming up onto the fingertips, step your left foot to the outside of your left hand, sink it down, melasana, hands to heart. Good. Forward fold as you're ready, hands to the earth, parallel the feet. Roll up slowly, one vertebra at a time, bringing the shoulders up towards your ears, and just roll them down the back. So let's take one more round with this, starting to flow with the breath. As you're ready, toes out, heels in, arms sweep up, inhale, melasana, exhale. Good. Forward fold, step the left foot to the back of the mat, take your twist, left hand down, right arm sweeps up. Good. Downward-facing dog, right hand down, right foot steps back. This time, come forward into plank pose, top of a push-up. We'll land there for a moment.

So setting up your alignment with the shoulders over your wrists, hips in line with your shoulder blades. Beautiful. And then maybe lower the knees or you can keep them lifted, hug the elbows in, lower all the way to the belly. Setting up for cobra pose, bhujangasana, inhale, press through the tops of the feet, peel the chest up off the earth. Nice. And then meet me back in down dog, either pressing up through hands and knees or plank pose if you want a little more heat. Beautiful. And then floating the left leg up, big breath in, bend the knee, open up through the hip, stepping the left foot to the outside of your left hand, and then stepping your right foot to the outside of your right hand. Malasana, bend the knees, let the tailbone melt down. Good. Forward fold, exhale, fold over the legs. This time, just root down through the feet, rise up as you sweep the arms out and up, gather hands to heart. Good. Last side, moving to the right, inhale, arms sweep up, toes out, heels in, yogi squat, bringing it through the middle as you squat down, forward fold. Good. Step your right foot to the back of the mat, find your twist, right hand down, left arm sweeps up, open up the chest to the right, or the left, excuse me. And then downward facing dog, left foot steps back. And again, let the inhale bring you forward, plank pose top of a pushup, and then your choice. You can lower the knees down or start to shift the weight forward, hug the elbows in, lower all the way to the belly with the knees lifted. Good cobra pose, draw the shoulders back, peel the chest up, think about lengthening through the spine as you lift up. Nice work. And then meeting back and downward facing dog, tuck the toes, lift the hips up and back. Good. Right leg lifts, inhale, float it up. Good. Exhale, step it to the outside of your right hand. And then left foot steps forward, sink it down. Malasana, hands to heart. Nice work. Just taking a brief pause here. Feel the heartbeat, feel the length through the spine. So there's this downward flow of energy. And at the same time, you're lifting up through the crown of your head. Good. And then forward fold as you're ready, you can parallel the feet, let everything melt down. Root down through the feet, rise up, arms sweep out and up. And then gathering hands together at your heart, step your feet together for a moment. And then just breathe. Notice how that feels in the body, where that lands. Find your heartbeat, coming back to your intention. Good. And then as you're ready, let's come into chair pose. Utkatasana, wade into the heels, sweep the arms up, draw the shin bones back, let a little weight come towards your heels, sink it down a little bit deeper, maybe. Good. And then big full breath in. As you exhale, just move into your forward fold, let everything melt down over the legs. This time come halfway up, either fingertips on the earth or you can walk your hands up onto your shins as you lengthen through the spine. Good. And then planting your palms, step back, plank pose, top of a pushup. Good. As you come forward this time, you can lower the knees if you'd like, maybe come halfway down, chaturanga, moving through, hug the elbows in. Good. Cobra or upward facing dog, inhale, lifting the heart, and then bowing back in for downward facing dog. Lift the hips all the way up and back, pressing through both hands, breathing, starting to find some stillness in your downward facing dog, finding one point to focus your gaze, your drishti. Beautiful. And then as you're ready, let the right leg lift up and back, take a moment, bend the knee, open up through that right hip, and then draw your right knee to your right tricep. Let's hold for a moment here, top of a pushup.

Good. And then step the right foot to the outside of your right hand. So just coming into this wide twist again from a different angle, come up onto your fingertips for a moment. Feel the length in your spine as you reach through the crown of your head. And then plant your left hand down, sweep the right arm up, just a breath here to open it up. Good. And then as you lower the right hand, start to walk to face the side of your mat, parallel the feet, and then keep walking your hands for skandhasana over to the left side, put a bend in your left knee, let the hips sink down a little bit. And then just holding here. So you're strengthening through that left leg, that left hip. You want a little more hands to heart, or you can float the arms open, or they're on the earth, whatever feels good for you today. And just meeting yourself where you are, we'll come all the way back to the front of the mat, find a runner's lunge, come onto the ball of your back foot. And then let's go ahead and lower the left knee down, stacking your right knee over the right ankle, walk your hands up onto your right thigh, finding this low lunge. And you can stay right here if this feels nice and supported to you. Or maybe the arms lift up for anjai nyasana. If you're lifting the arms up, let the shoulders soften down your back, energize up through the fingertips and breathe, breathe here. Couple breaths. Good. And then as you lower the hands down, frame your front foot, shift the weight back for half split, hardha hanumanasana, flexing through the right foot, lengthening through the spine, and just sending your breath to the back of your right leg. So feel free to soften that right knee. You might move in and out of it a few times. This with the intention of inviting that ease and that spaciousness into our postures as we move. Good. And then rebend through the right knee, plant your palms, tuck your back toes, lift the back knee up, and then sweep the right leg, excuse me, up and back for three leg downward facing dog, bending the right knee again, opening up through the hip. Beautiful. And then just stepping the right foot to meet the left for downward facing dog, maybe pedal it out a few times, letting that side go, allowing a big full breath in here. Maybe stick out the tongue and take a lion's breath, release. Beautiful. And then move it to the left side as you're ready. So we're going to start to build off of this pattern. Inhale, left leg lifts, bend the knee, open up through the hip. Good. And then draw your left knee to your left tricep, top of a push up, hold for a moment, strengthening, step the left foot to the outside of your left hand. Good. Come up onto the fingertips, feel the length in your spine, and then planting the right hand down, sweep the left arm up, open it up to the left, maybe lean back a little bit. Beautiful. And then lower the left hand, walk to the right this time, coming through center, parallel your feet, skandhasana, bending the right knee, keep the left leg straight. And then again, if you want a little more, maybe floating the arms up, maybe hands to heart, maybe keep it low. Beautiful. Breathe into that right hip. Good. And then stay low, walk it all the way back to the front of your mat, runner's lunge, come onto the ball of your back foot, lower your right knee down, setting up for our low lunge, maybe walking your hands up onto that left thigh, letting that left knee land over the left ankle. Good. And you might stay here feeling supported by the earth with the hands on your thigh, or maybe reach the arms up. If you're doing that, soften the shoulders, energize up through the fingertips, relax your gaze. Notice if you're holding tension anywhere, habitual tension. Good. And then big full breath in, expand, exhale, release hands down to the earth, shift your weight back, half split, hamstring stretch, arda hanamanasana. And again, just feel free to move in and out a few times. Sometimes that movement feels really good to create space. And sometimes we crave stillness. We crave that held stretch posture, maybe spread your toes. Beautiful. And then rebend as you're ready, tuck your back toes, lift the back knee up. And then we're coming into three leg downward facing dog. So sweeping the left leg all the way up and back, put a bend in the knee, open up the hip, just a couple breaths. Good. And then stepping your left foot down to meet the right, maybe pedal it out. Nice work. And just take a moment, lower the knees down to the earth, bring the big toes and heels together. And then if it feels okay, sit back on your heels, let your knees go almost as wide as your mat. So we're setting up for a wide leg child's pose, and then start to walk your hands in front of you, letting the torso just start to melt down between your legs. So getting into the hips and child's pose a little bit. And then see if you can direct your breath to expand through the back body, the back rib cage, letting yourself feel held and grounded in these grounding practices. Also that sense of ease and spaciousness in the body, in the breath. And hopefully, in the mind, we'll get there. And then you can stay right here or look forward, let the elbows lift up and maybe pick up your right arm, thread it under your left arm and just come into a nice shoulder stretch here in your child's pose. Just a couple full deep breaths, either third eye to the earth or right side of your face. It should feel pretty nice. Letting go a little more with every exhale. Good. And then reaching your right arm forward, switching sides if you took that twist, otherwise you're staying centered, thread your left arm under the right.

Breathe into the left shoulder. Notice how that side feels. And just kind of taking these brief pauses between the movement, between the flow, to really tap into that sense of spaciousness. To notice where everything lands, the movement, the energy, the echo of the movement. Good. Coming back, let's meet in downward facing dog. So take your time. All fours when you're ready, tuck your toes, lift the hips up and back, and we'll just start moving on, adding with each round progressively. So as you're ready, float the right leg up, bend the knee, open the hip. Good. Right knee, right tricep, hover, top of a pushup. Step the right foot to the outside of your right hand and find your twist, left hand down, right arm sweeps up. Good. So same beginning, coming to skandhasana, walk it to the side of your mat, bend your left knee, straighten through the right leg. Nice. And then come all the way back to the front of your mat. Stay nice and low. Lower your back knee down. One breath, inhale, hanjani asana, arms sweep up. Feel the link through the spine, the lift through the heart. Half split, shift the weight back, hamstring stretch, arthajana manasana. Beautiful. Re-bend through the right knee, three-leg down dog, sweep the right leg all the way up and back. Bend the knee, open the hip for a moment. Good. And then gaze between your hands. Let's step the foot through between the hands this time, setting up for warrior two. So spin the back heel down, let the left arm just guide you up and open, facing the side of your mat. And then just take a moment to land. So find your alignment. Then getting into that right hip as you bend toward 90 degrees in that front leg, sealing the outer edge of your back foot to the earth so that the inner arch starts to lift up a little bit and then let your weight be centered. Can you find a lightness and an ease within the effort? Good. Shoulders relaxed. Beautiful. And then flipping your front palm, tilt it back, reverse warrior. Feel the link through the right side body. Hold for a moment just to feel that nice stretch. Good. Breathe into the space between the rib cage and then circle your hands down. Good. Step back plank pose. Vinyasa, shift the weight forward. Chaturanga. Inhale cobra or upward facing dog. And exhale, roll over the toes, downward facing dog. Nice word. Big, full breath in. Let that side go. Maybe tongue out, lion's breath. Release. One more inhale. Release something on your exhale. Let it go. Good. And then just bringing that all to the other side, balancing it out. Inhale, left leg lifts. Bend the knee. Open up the hip for a breath. Good. Left knee, left tricep. Hover. Step the left foot to the outside of your left wrist, setting up for our twist. Right hand down. Left arm lifts.

Big breath in. Good. Walking to the right for skandhasana. Maybe lifting hands up, strengthening through that right hip. Stay low. Good. All the way back to the front of the mat. Let the back knee lower down. Setting up one breath on janiyasana. Inhale, arms sweep up. Feel the lift. Maybe lift the gaze. Good. Exhale, hands lower. Shift the weight back. Half split artha hanamanasana. Good. Rebend through that front knee. Three leg down dog. Tucking the back toes. Sweep that left leg up and back. Bend the knee. Open the hip for a breath. Good. And then gazing between your hands. Step the left foot forward. Warrior two. Spin the back heel down. Right arm guides you up and open. Good. And again, just land. Find your breath. Find your legs. Good. Center the weight and find your drishti. Where's that point that you want to focus your attention? Where the attention goes, the energy flows. So just taking a moment to land. To arrive. And this warrior pose is finding that focus. That laser focus. Good. And then flipping the front palm. Keep the legs how they are. Just tilt it back. Reverse warrior. Lengthening through the left side. Breathe into the left rib cage. The space is between the ribs. Subtle movement there. Good. And then circle your hands down to the earth. Plank pose. Your vinyasa. Shift the weight forward. Feel free to skip it. You can always come right back to downward facing dog or flowing through.

Nice work. This time as you come back to down dog, let's pick up the hands. Walk them back to the feet. Step your feet about hips distance apart. And then if it's accessible for you, peace fingers. First two fingers in your thumbs. Wrap it around the big toes. Come halfway up. Inhale. Let the elbows splay out to the side. Fold in. Exhale. Finding this calming fold. There's any other forward fold that feels better for you in this moment. Honor that. Part of our practice is listening inward to what we need in any given moment. Letting that internal voice guide you. Couple more full deep breaths here. Maybe a big sigh out. What are you holding on to? What do you need to let go of in this moment? Maybe there's quite a bit, but maybe choose one small thing. Good. And then walking your hands forward. Feel the earth beneath your hands as you walk back into your downward facing dog. And we'll meet there just arriving for a couple full deep breaths. Good. And then let's move on. Let's build on what we've already created. Sweeping the right leg up and the knee open the hip. Right knee right tricep hover. Step the foot to the outside of your right hand. Set up for your twist. Left hand down. Right arm lifts. Inhale. Lean back. Exhale. Skandhasana.

Walk to the side of your mat. Left knee bends. Right leg straight. Good. Bring it low all the way back. Front of your mat. Let the back knee lower down. Anjaliyasana. Arms sweep up. Inhale. Good. Exhale. Half split. Hands to the earth. Ardha Hanamanasana. Shift it back. So we're starting to just let the breath flow with us. Rebend. Three leg downward facing dog. Sweep that right leg up and back. Bend your knee. Open the hip. Maybe flip your dog this time. Shoulders over wrists. Step the right toes behind you. Weight into the left hand. Sweep that right arm up. Feel the lift in the upper back. Good. Unravel. Three leg downward facing dog. Right hand down. Right leg lifts. And then step your right foot forward. Setting up again for warrior two. Circle the arms open. Face the side of your mat. Take a moment to just land here. Good. And then moving into goddess pose. Straighten your front leg. Parallel your feet to face the side of the mat for a moment. And then toes out heels in. Similar to Malasana. Bend your knees deeply. Eagle wrap with your arms. Right arm under your left. Draw the elbows away from you. Take a big full breath in. Lion's breath tongue out. Sink it down a little deeper. Good. And then just holding. Strong in the legs. Strong in the hips. So nice. And then as you're ready, parallel the feet. Sweep the arms up over your head. Feel the lift in the heart space. And then just dive it forward. Prasarita. Lengthen through the spine. Crown of the head melts down. My hands are finding my ankles today, but maybe your hands are on the earth. Your peace fingers are on your big toes. Whatever feels good. You can walk your hands behind you. Just let this be a moment of release. Keep the quadriceps engaged. Lifting up on your kneecaps as you let the crown of your head just melt down. Head, neck, and shoulders. Relax. Release. And where do you go? Notice where you may go to when we hold these postures. Become curious about that. Coming back to the breath. Walk the hands forward. Come halfway up and then stay low. Come to the front of your mat. Runner's lunge. Come onto the ball of your back foot and then let's heel toe the right foot. To the right a few times. Setting up for lizard pose. Bringing the hands on the inside of your front foot. Now if you want something a little more active, you might be staying right here. Right? Maybe you're lowering that left knee down. I'm going to go there and bring it into a quad stretch if you'd like. So you'll bend the left knee. Reach back with the right hand. Find your foot. Kick the foot into the hand. Maybe lean back a little bit. And if there's the invitation to go a little deeper, that forearm might lower down. I'm going to stay upright today. And breathe into the sensations. Lots of variations of lizards. In fact, one was in my house two days ago. So I have a very close connection with this pose right now. Happy to say I escorted him out safely. Or her. Not quite sure. Good. And then go ahead and release wherever you are. We'll come back to the center of the mat, hands down. Heel toe the right foot toward the center of your mat. And then just setting it up for your vinyasa. Right foot steps back to meet the left. Shift the weight forward. Chaturanga. Inhale, cobra. Or upward facing dog. Good. Meeting back and downward facing dog. Release. Inhaling. Exhale. Let it go.

Last side with this. As you're ready, float the left leg up. Bend the knee. Open up through the hip. Left knee, left tricep. Step it to the outside of the left. Setting up for your twist. Right hand down. Left arm sweeps up. Lean back a little bit. And then keep moving. Side of the mat. Skandhasana. Right knee bends. Left leg straight. Good. Coming all the way back. Front of your mat. Runner's lunge. The back knee lower. Anjaliyasana. The inhale brings you up. And the exhale brings you down into your hamstring stretch. Half split. Beautiful. Rebend. And then we're coming into three leg down dog. Sweep that left leg up and back. Bend the knee. Open the hip. And if you flipped your dog on the first side, maybe you're doing that here. Stepping the left toes back. Weight into your right hand. Sweep that left arm up. Good. Feel the lift in the upper back. Nice work. And then come on out of there. Left hand down. Left leg lifts. Gaze between your hands. Step it through for warrior two.

Spin the back heel down. Let the right arm guide you. Up and open. And again, just take a moment to land. Good. And then we'll straighten through the left leg. Parallel the feet. Face the side of your mat. Toes out. Heels in. Just going to spin around so I can see you. And then bending the knees. This time left arm under the right. Eagle wrap with your arms. Draw the elbows away from you. Big breath in here. Lion's breath. Tongue out. Deepen into the posture a little bit. Good. Inhaling. Exhale. Release. Nice work. And then straighten the legs. Parallel the feet. Sweep the arms up. Star pose. And then dive it forward. Any variation of prasarita. Maybe you're interlacing hands behind your back this time. But wherever you're at, let it be a release. A letting go. Spaciousness and an ease in the body, the mind, the heart. A couple more breaths. Beautiful. And then take your time. You can walk your hands forward. Coming back to the front of the mat. We'll set up for lizard pose the left side. So start to heel toe the left foot to the left a few times. Bring the hands on the inside of your front foot and maybe matching whatever you did on that first side. So if you're more active, you might be keeping that back knee lifted. If you're coming into the quad stretch, lowering the right knee down. Press into the right hand. Bend your right knee and then reach back with your left hand. Find the foot. And then I like to kick the foot into the hand. Lean back a little bit. The opening, that space and the breath. A couple full deep breaths here. Wherever you're at. Beautiful. And then slowly release as you're ready. No rush. And heel toeing the left foot back to the center of your mat. Tuck the toes. Step it back. Plank pose. You're a vinyasa if you want it. Otherwise meeting right back in downward facing dog. And a big full breath in. Let something go on the exhale. Release. Good. Rising up onto your toes. Big bend in your knees. Step or lightly float to your hands. Come to the front of your yoga mat. Good. Inhale, lift halfway up. Lengthen through the spine. Exhale, fold. Good. Rooting down through the feet. Rise all the way up to stand. Arms sweep out and up. And then just take a moment. Draw your hands to your heart. Maybe close your eyes. And just check in and notice. Notice what you notice. Breathe and feel the heartbeat. And really feel the feet on the earth. We're going to play with balance here. So grounding through the soles of the feet. Maybe shifting the weight around a little bit. Maybe picking up your toes. Placing them back down on the earth so you can really find that grounded, supported energy. And then we'll play with balance with the hips in mind. So as you're ready, feet together. We'll come to chair pose. Utkatasana. Arms sweep up. And then start to let your right foot get really heavy.

You're going to pick up your left foot, cross the left ankle on top of your right knee. Figure four shape with the legs for temple dancer. Maybe bringing your hands to your heart. Finding that point to focus the gaze. Draw the hips back. And then breathe. Beautiful. Now you might stay right here. Otherwise, right hand to your hip. Peaced fingers to left big toe. Start to stand up tall on that right leg and then draw that left knee out to the left. So we kind of just did this when we were on our back. Sort of this half happy baby action. Now any amount, you might choose to extend your left leg out to the left. Find your balance here. It might help to reach your right arm up. But if you have a wall, feel free to hold onto the wall. Good. And then coming back through center with that left leg, you can bend your left knee. Reach both arms up. Draw the navel in and up. And then very slowly lever it back. Just a very brief warrior three as we transition back to crescent pose. Let the left toes find the back of the mat. Hello. And then just take a moment to land. Release. Let it go. Good. And then let the hands come down toward the earth. Sweep your right leg up and back. Bend your knee. Open up through that right hip for a breath. Beautiful. And then straightening the right leg. Draw your knee into your nose this time. And then we're setting up for a single pigeon. Start to parallel your right shin toward the front of your mat. If there's another hip opener that you prefer to take, feel free to honor that. Otherwise let's come into that right hip in a deep way. If you have any props that you'd like to put under that right hip, feel free to do that. Otherwise wait for the internal invitation to move into the posture and let the transition be just as much a part of anywhere you're trying to get to. There's nowhere to get to here. We're already there. And then more than anything, can you allow this to be about being present with your breath in inquiry and curiosity, the witness. Let's take about five more full deep breaths. I'm inhaling. I'm exhaling. Beautiful. And then take your time. Peel your way back up. Let's meet in downward facing dog. However you choose to arrive there, maybe pedal it out. Sway the hips so you can shake that right leg out into the sky. If you want a vinyasa, of course, feel free to take that if that helps you clear that side. Good. And then super slow walk to the front of the mat. Maybe the legs stay straight as you walk your feet up towards your hands. Let everything just kind of melt down. Let's just roll it up slowly. As you get to the top, the shoulders come up towards your ears. Roll them down the back. Feel the feet again, maybe hands to heart. Move around a little bit. Spread the toes. Place them on the earth. And then just start to bring the awareness to the left foot. We'll move it to the other side. So we'll start in chair pose. Feet together, utkatasana. Arms sweep up. As you let the left foot get heavy, pick up the right foot. Cross the right ankle on top of your left knee. Draw your hands to your heart. Let your hips shift back. Good. Find your balance.

If you fall out of it, it's part of it. Come back in. No worries. Now you might choose to stay here. If you're moving into that balance with the leg, you'll bring left hand to hip. Start to straighten that left leg any amount. Hello, left leg. And then bend your right knee, piece fingers to right big toe. And then you might start to open up that right leg to the right any amount. Maybe reach your left arm up or even take it out to the side if that feels better for you. Conveniently have a garage door to rest my foot on. Good. And then start to bring your right knee in towards your chest. Draw the low belly in and up. Arms sweep up. And then slow mo back into warrior three. Feel free to soften that left knee as you reach the right leg back, lever it back. Good. And then crescent pose. Arms sweep up. Let the hands find the earth. Three leg down dog. Sweep your left leg up and back. Bend the knee, open the hip. Beautiful. And then straightening the left leg gaze forward. Need a nose. Single pigeon. Start to parallel the shin toward the front of your mat. And just again, take your time. Take your time. Nowhere to get to. Start to notice if this side feels a little different. Any subtleties that arise. Observing. Coming curious. And waiting for that invitation to go deeper. Just take your time. Let it be all a part of it. Welcome it all. Each exhale can you allow yourself to release into the support of the earth beneath you a little bit more. Take five more full deepest breaths of the earth. Beautiful. And then just take your time with the transition. We'll come back to downward facing dog. No rush. And then whatever you need to let go of that side.

So feel free to pedal it out. Move around. If you want one last vinyasa, feel free to take that coming forward chaturanga. Inhale cobra or up dog. Exhale land in your downward facing dog. And then we'll rise up onto the toes. Big bend in the knees. Look forward. Come to seated at the front of the mat. You might cross at the ankles and bring the legs out in front of you. Maybe you're just sitting down. However you want to get there. And then as you come to the front of the mat, let's bring the soles of the feet together. Let the knees open up wide. Roboto konasana. Into the hips here. Evening out the right and the left as you inhale, lengthen through your spine. As you exhale, maybe just come halfway down. So keep the length in the spine. Gently press your elbows into the inner thighs. And then maybe tuck your chin and just start to let the head, the crown of the head melt down. Should feel pretty good toward the feet. And breathe into the sensations. Feel full deep breaths here. Inhaling. Exhale, release. Inhale, holding the breath up at the top for a moment. Feel the space between the breath. Exhale, release. Good. Lead with the heart. Come all the way back up. Let's stretch the legs out in front of us. Flexing through the feet. Sit up nice and tall on your sitting bones. Wiggle in a little bit. And then with the long spine, reach the arms up. Take a big full breath in. And then fold in. Paschimottanasana.

Forward fold. Perhaps on an inhale, you lengthen and lift halfway. And then go right back in. And exhale. Release and hold. Couple full deep breaths here. Beautiful. And as you inhale, lower down onto your back for a moment. Hug your knees into your chest. Give them a squeeze. Rocking a little bit from side to side. Notice how that feels. Notice the back body. Any changes from when we began. And let's set up for a nice bridge pose. So letting the soles of the feet find the earth. Walk the heels in a little bit. Brushing through the backs of your heels with your hands. And then pressing through the soles of the feet. Lift the hips, letting the entire front body open here. Lifting from your hamstrings. You can either press your palms into the earth or if it feels okay, maybe take an interlace behind the low back. And the shoulders draw down as the chest lifts up toward the chin. Let's just hold for five, four, three, two. Beautiful. Release and let go. Step your feet as wide as your yoga mat. Let your knees knock into touch for constructive rest. Maybe bringing your hands to your belly. And then if it feels safe for you to close your eyes, go ahead and soften the eyes closed. Take a moment to observe. Notice where that lands. Not only in the body, mind, the heart space. Beautiful. And then releasing that. Let's take a full happy baby. Just kind of coming full circle. We started with half happy baby. So hug the knees in. Bring hands to feet or shins or piece fingers to big toes. Bend the knees wide. Let the shoulders soften and relax. Low back and release down. Gently tuck the chin down toward your chest. Good. Now you can stay here or if it feels okay, maybe you start to straighten out one leg as you move to that side. And then you move to the other side or maybe both legs go wide and you take a nice wide straddle here on your back. Letting the shoulders soften, low back, release. Just breathing into wherever you feel that. If there's any last posture that the body is craving, feel free to honor that here. Otherwise, when you're ready, we'll hug the knees into the chest. Start to draw your nose up toward your knees so you're hugging everything in. I'll take a big full breath in through the nose, holding the breath at the very top. Sip in just a little bit more air. And then opening the mouth, side out. Release. Let everything go. Letting the legs go long on your mat. Letting your feet just kind of release and relax open like a book. Bringing the palms to face up on either side of your body. Let the shoulders draw down the back. Maybe closing the eyes, going inward. And we'll conclude our practice before Shavasana with just a brief pranayama practice. Inhaling for the count of four, pausing for four, exhaling for and then pausing at the bottom of the exhale. So guide us into a couple rounds. As you're ready, inhale for one, two, three, four, pausing. Exhale four, three, two, one, pause. One more round together. Inhale one, two, three, four, pause. Exhale four, three, two, one. Maybe taking another round or two on your own, observing that space at the top of the inhale, bottom of the exhale. This is presence. Releasing that and just allowing yourself to rest Shavasana. And just start to gently rock your head from side to side. Feeling into your neck.

Your shoulders. Let the breath deepen to invite any movement back into the body, the fingers, the toes, ankles, wrists. And as you're ready, reaching arms all the way up over your head, take that nice full body stretch that we began with, pointing through the toes, inhaling here. Exhale, release. Souls of the feet to the earth. Take a moment to ground. Rolling over to either side, maybe pausing on your side for a moment. Just notice what you notice. Notice what comes up for you, how you feel, any changes from when we first began. And then just taking your time to make your way up to a comfortable cross-leg seated position, gathering hands together. Anjali mudra in front of the heart. So grateful to be able to share these practices together with you. The divine in me, greets and honors, the divine in each of you. So much gratitude, so much love. Namaste, everyone. Have a beautiful Monday and rest of your week. And I hope to see you next week, same time, same place.