Nurture

Welcome. Please join me for this heart opening flow practice where we tune into the heart space with compassion and with this sense of nurturing the internal space. And we move into some heart openers, some back bending postures as we move into this flow. So we'll start seated and take your hands into lotus mudra. So letting the fingers splay wide. And this mudra is this blossoming, this light and this beautiful blossoming. If you think of a lotus flower, it grows in the darkness and in the muck, and then it comes up to the surface and it blossoms. So with that symbolism, maybe close your eyes, take your hands in front of your heart space. And then just start to tune into your breath as you notice the natural rise of your inhale. And that letting go quality of your exhale will intentionally deepen our breath together, allowing a big full breath in through the nose. And let something go on your exhale, release, maybe side out. One more big full breath in. And exhale to release and let go. Beautiful. Maybe start to move into ujjayi breath, allowing the breath to move slowly, deeply in and out through your nose. And you can gently blink your eyes open as you inhale, sweep the arms all the way up to the sky. And then as you exhale, come into a twist. So let your left hand find the outside of your right knee. Let your right fingertips fall behind you and gently take your gaze over that right shoulder. Root down through your sitting bones as you lift up through the heart space, big full breath in. Stay for your exhale. Good. As you inhale, come back through center, find lotus mudra above your head, gaze up and then twist in the other direction. So the right hand will come to the outside of the left knee, left fingertips fall behind and try to take any arching out of the spine. So long spine as you root down through the sitting bones, lift up through the heart. Take a nice gaze over the left shoulder. Good. And then gently unravel. Let your hands fall on top of your knees and we'll move into some seated cat cow. So on an inhale, just start to gently tilt your weight forward, feel the opening in the heart space here. And there's kind of that arching in the spine. And then as you exhale, you'll draw the navel to the spine, roll back, tuck your chin. So feel the opening in the back body. And then moving between those two spaces. So let the inhale bring you forward. Let the exhale bring you back. Let's do one more. Inhale, opening up through the front body, the heart. And as you exhale, open the back body, rounding, tuck the chin, linger there for a moment. Let it feel good. Back of the heart. Good. And then find that place of center. Take a moment to land and just notice. Breathe. Good. Now we'll build our way into all fours.

So coming to tabletop, take a moment to let your hips come right over your knees and then tent your fingertips. So come up onto the fingertips and start to walk your hands forward. Keep your hips lifted as you come into heart opening pose on a hot asana, letting the chest start to melt down toward the earth. Maybe the forehead lands on the earth as you take a moment to feel the sensation. So notice where you feel this. For me, it's the shoulders, chest. Breathe into that space. So we create a little spaciousness with our breath. Breathing in. Breathing out. Good. And then lift your gaze to come between your thumbs. Bring your forearms down to the earth and just kind of scoot your way down into Sphinx pose. So let your hips lower. You might walk your feet back a little bit and then let your elbows come just slightly in front of your shoulders for Sphinx pose. Keep the legs engaged. So you're pressing into the tops of the feet. And then it's almost like you're drawing your mat back towards you as you reach your heart between your arms. Good. And then start to drop your chin down toward your chest. Feel the opening in the back of your neck. And then roll your right ear towards your right shoulder. Feel the opening in the side of the neck. Good. Come back through center, chin to chest. Roll left ear, left shoulder. Beautiful. And then as you come back through center, gaze straight forward. Big breath in. Good. And then as you exhale, replace your elbows with your hands. So slide your hands back next to the side ribs. Let your forehead come down toward the earth. Setting up for Bhujangasana cobra pose. As you inhale, start to peel the chest up. Press into the tops of the feet. Heart lifts. You can float your hands up off the earth if you'd like. And just notice where that lift happens without pressing into your hands. So a little more strengthening there. And then as you exhale, let that all go. Hands come down, forehead rests on the earth. Good. Let's do two more rolling cobras. Inhale, lift and lengthen. Hug your elbows in. Exhale to release. Good. One more. Inhale, peel the chest up. Heart lifts, gaze lifts. Good. Exhale, slowly release. And then press back through hands and knees.

Find your tabletop position. Tuck your toes, lift your hips up and back, and we'll come into our first downward facing dog. So as you come into down dog, just simply pedal it out. Bending through one knee, straightening the other leg. Let your sitting bones reach up toward the sky. Let your spine be long. Good. And you're always welcome to bend the knees if the hamstrings are feeling a little tight today. Feel free to step the feet a little wider. Beautiful. And then a couple breaths as you find stillness. Just letting the heels get heavy. Pressing through the inner and the outer hand, letting the biceps roll forward, triceps roll back. Beautiful. And then slowly walk your feet to the front of the mat, nice and slow, as you come into a forward fold. Soften your knees and just let everything melt down. So as you soften here, maybe bring a little weight toward the balls of your feet. Feel the opening in the back of your legs and your hamstrings. Whatever feels good with your arms, maybe hold opposite elbows or just simply let your arms hang down. Beautiful. And then from here in your forward fold, let's walk the hands up onto the shins and come halfway up. So reach the heart forward, lengthen your spine, big breath in. As you exhale, release and come back into your fold, Uttanasana. Good. Two more like that. Inhale, lift halfway, either fingertips on the earth or hands up on your shins. Exhale, release and fold. One more. Inhale, Ardha Uttanasana, come halfway up, heart reaches forward. Exhale, fold. Beautiful. And then root down through your feet to rise, sweep the arms out and up, come all the way up to stand, and then draw your hands to your heart center. Take a moment here to pause, maybe bring one hand to heart, one hand to belly. And this gift of mindfulness is being able to hold whatever it is that's coming up for you, even in the difficult times, holding it with kindness, with curiosity, with nurturing. So just taking a moment to check in here if anything arises for you. Invite in that kindness, maybe setting an intention here for your practice. Maybe it's just that sense of taking really good care of you today as we move into this heart practice. Good. So let's build into sun salutations. Surya Namaskara A, as you're ready, inhale, sweep the arms up, lengthen through the spine, heart lifts. Exhale, keep that length forward fold. On an inhale, lift halfway. Good. Plant your palms for this first one. Step back to plank pose, top of a pushup. Good. Shift your weight forward, come halfway or all the way down. Chaturanga. You could stay with cobra or if you'd like and you feel ready, you'll straighten out the arms from the thighs up off the earth for upward facing dog. Good. And then roll over your toes, landing in downward facing dog. And let's just stay for about three full deep breaths. Breathing in. Breathing out for one. Breathe in. Breathe out for two. One more breath in. Stay for your exhale. Beautiful. On your next breath in, rise high up onto toes. Big bend in the knees. You can step or lightly float your feet to your hands, front of the mat. Inhale, halfway, lengthen. Exhale, forward fold. Root down to rise. Inhale, arms sweep up. And exhale, draw your hands to your heart. And let's keep flowing with Surya Namaskara A. Inhale, arms sweep up.

Rest per movement. Exhale, forward fold. Inhale, lift halfway. Exhale, plant your palms, step or lightly float back through Chaturanga. Inhale, cobra or upward facing dog. Exhale, keep me in downward facing dog. Three breaths. Big breath in. Easy breath out. Inhale. Exhale. One more breath in. Stay for the exhale. Good. Inhale, rise high up onto toes. Bend the knees. Look forward. Step, hop, fly, front of the mat. Inhale, lift halfway. Lengthen, offer the heart forward. Exhale, Uttanasana, forward fold. Root down to rise. Arms sweep out and up. Exhale, hands to heart. And let's take one more round with that. Moving meditation with your breath. Inhale, arms sweep up. Exhale, dive forward, fold. Inhale, lift halfway. Lengthen. Exhale, move through your vinyasa, Chaturanga. The inhale, the heart lifts, cobra or up dog. Exhale, land. Downward facing dog. Three full deep breaths. Breathing in. Breathing out. Always welcome to lower your knees here if you want a little break. Breathe in. Breathe out. Good. Easy breath in. Easy breath out. Good. On your next breath in, rise high up onto toes. Bend your knees. Look forward. Step or lightly float front of the mat. Inhale, lift halfway. Exhale, forward fold. Root down to rise. Sweep the arms out and up. As you exhale, draw hands to heart. And again, just take a brief moment here to pause. What is it that I need in this moment? How can I nurture and take care of myself in my practice? Feel your heartbeat. Beautiful. And then as you're ready, we'll come to chair, Utkatasana. Bend your knees deeply. Sweep the arms up. Feel the lift in the heart space. As you lift up, maybe the gaze lifts. And then as you exhale, with the knees bent, bring your hands down to the earth. And then any amount, start to straighten your legs forward fold. Good. Inhale, halfway lengthen. Exhale, move through your vinyasa. Feel free to skip. You can always step right back to down dog. Otherwise, inhale, cobra or up dog. Exhale, down dog. Now from here, let's move into three leg dog. So sweep your right leg up. Can bend your knee, open up through that right hip for a breath. Good. And then as you straighten through that front or back leg, excuse me, draw your knee to your nose and step all the way through. Good. And then we'll set up for crescent pose. So maybe widen your stance by stepping your left foot to the left a little. Find that stability. And once you have that, reach your arms up.

You're always welcome to lower that back knee down. Otherwise, find crescent, sink in for a moment, bending toward 90 degrees in that front knee. Good. And then start to put a bend in your elbows to cactus your arms. And as you do that, can you let the heart start to lift? Maybe the gaze lifts. You could lean back a little bit. Good. On an inhale, sweep the arms all the way back up. And then as you exhale, hands come down, step back, plank pose, chaturanga. Inhale, heart lifts cobra or up dog. Exhale, meet me in downward facing dog. Good. Left side. Inhale, left leg lifts. Bend the knee, open the hip for a breath. Good. Then start to straighten the left leg, gaze forward. Big step through between your hands. Stay on the ball of your back foot, setting up for crescent pose. Maybe widen your stance. On an inhale, arms sweep up. Good. Take a moment to sink in and land. You can soften a little bit through that back knee. Beautiful. And then put a bend in your elbows so the heart lifts, gaze lifts. Inhale, sweep the arms back up, lengthen. Good. Exhale, hands down, step back, plank pose, chaturanga. Inhale, cobra or up dog. And then meeting in down dog, we'll hold for three breaths. Breathing in. Breathing out. Maybe side out. Let something go. Good. Inhale. Exhale. Just finding these sacred pauses between the movement. Notice what you need. Beautiful. Inhale to rise high up onto toes. Big bend in the knees, look forward. Step or lightly float to hands. Inhale, lift halfway. Exhale, release back to chair pose. Utkatasana, arms sweep up. And then straighten through the legs as you lift up. Feel the heart space lift toward the ceiling. And then draw hands to heart. So let's take that one more time. Just as variation of Surya Namaskar B. We'll do one breath per movement. So as you're ready, back to chair, Utkatasana, inhale. Exhale, forward fold. Inhale, lift halfway. As you exhale, move back. Chaturanga. Inhale, cobra or up dog. Exhale, down dog. Inhale, right leg lifts. Exhale, step through. Inhale, crescent, arms sweep up. Exhale, bend elbows, heart lifts, gaze lifts. Inhale, arms sweep up. Exhale, back plank pose. Chaturanga. Inhale, cobra or up dog. Exhale, down dog. Left side. Inhale, left leg lifts. Exhale, step through. The inhale brings us up, crescent pose. Exhale, elbows bent, heart lifts, gaze lifts. Inhale, arms reach up. Exhale, hands to the earth.

Step back plank pose. Chaturanga. Inhale, cobra or up dog. And then meet me in down dog. Let's take a moment. Lower your knees. Sit back on your heels. Bring one hand to heart. One hand to belly. And just check in with the heart beating in your chest. Breathe. Notice. Coming back to your intention. And just tuning into the heart space with that sense of compassion. Meeting yourself exactly where you are in this moment. You can stay here as long as you like. Sitting in this place of inquiry or, if you're ready, come to downward facing dog and we'll move into our standing sequence. From down dog, reach your right leg up. Big breath in. Same beginning as you exhale, step through. Come into crescent pose. Inhale, arms sweep up. As you exhale, bend the elbows, heart lifts. As you inhale, keep the arms back up. Maybe straighten out through your front leg. And then let your exhale open you up to warrior two. Face the side of your mat. Take a moment to land. Good. Shoulder soften. Center your weight and energize forward and back through your fingertips. Beautiful. And then on an inhale, draw your hands to prayer in front of your heart. As you do that, start to straighten through your front leg. Good. And then let your exhale bring you back to warrior two. Arms open wide. Rebend through your front leg. And we'll do that a couple more times. Inhale, hands to heart. Straighten your front leg. Exhale, warrior two. And one more. Inhale, hands to heart. Gathering. Exhale. Deepening warrior two. Beautiful. Flip your front palm, tilt back. Reverse warrior. Feel the length in the right side body. Circle hands to the earth. Step back, plank pose. Chaturanga. Inhale, cobra or up dog. Move through your vinyasa. We'll meet in down dog. Good. Breathing in. Stay for your exhale. Good. Left side. Inhale, left leg lifts. Exhale, step through. Come up to crescent. Inhale, arms sweep up. Exhale, bend elbows, heart lifts. Inhale, arms sweep up. Maybe straighten through your front leg. A little bit of a balance. And then open up to warrior two. Second side. Take a moment to land. Take your gaze over your left middle finger, your drishti. And then again, come toward 90 degrees in that front leg. Activate through the back leg as well. Good. On your in-breath, bring your hands to your heart.

As you do that, start to straighten through your left leg. And then as you exhale, we'll deepen and open back up to warrior two. And do that two more times. You might even close your eyes. As you inhale, gather energy. As you exhale, warrior two. One more inhale. Exhale warrior two. Good. Flip your front palm tilt back, reverse warrior. Exhale, circle hands to the earth. Step back, plank pose. Chaturanga. Inhale, cobra. Or upward facing. Downward facing dog. Good. Big breath in. Long. Breath out. Beautiful. Let's move through one more round with this. Inhale, right leg lifts. Exhale, step through. So same beginning. We're just going to add on a bit. As you inhale, come up to crescent. Exhale, elbows bend. Heart lifts. As you inhale, arms lift. Straighten your front leg. Exhale, open up to warrior two. Adjust your stance as needed. And then just one round, hands to heart. Straighten your front leg. Big breath in. Exhale. Warrior two. Good. Flip your front palm. As you come into reverse warrior, straighten your front leg. Reverse triangle pose. Good. And then keep the length in the right side body and come into triangle. So let your right hand fall below the knee. Let your left arm sweep straight up. And today, maybe it feels good to take the left arm behind your back for a half wrap. If you're doing that, draw the left shoulder back. Maybe gaze up. Let's hold for five breaths. Breathing in. Breathing out. Engage through your quadricep. Inhale. Exhale. Extend through the crown of your head and back through your left heel. One more big full breath in. Good. And then as you're ready, gaze down at your toes. We'll transition into half moon. Put a bend in your right knee.

Reach your right hand forward so it lands right under your right shoulder. Lift your left leg up. Flex your left foot a lot. And then maybe reach that left arm up to the sky. So as you play with your balance, embrace the wobble. Some of you might want to bend through that left knee for chapasana. Kicking foot into hand. Maybe open your chest toward the left. Heart starts to spin open. Whew. And then as you're ready, slowly soften your right knee. Step back to warrior two. Come to reverse warrior. Inhale. Good. Circle hands to the earth. Step back plank pose. Vinyasa. Feel free to skip it. We'll meet in downward facing dog. Good. Breathing in. Breathing out. Good. Left side. Inhale. Left leg lifts. Exhale. Step through. Inhale for crescent. Exhale. Bend elbows. Heart lifts. Inhale. Arms sweep up. Straighten your front leg and then open it up. Warrior two. Adjust your stance as needed. Draw hands to heart. Big breath in. Exhale. Warrior two. Good. Flip your front palm tilt back. Reverse warrior. Start to straighten through your front leg. Reverse triangle. Keep the length in the left side body as you move forward. And you might heel toe your back foot in a little as you come into triangle pose. Left hand below the knee. Right arm lifts. Good. And if you took that half wrap on the first side, maybe take the right arm behind your back. If you're doing that, draw the right shoulder back.

Maybe gaze up. If that doesn't feel good in the neck, just focus your gaze either straight in front of you or even down at your toes. Be at a place where the neck can be relaxed as you reach through the crown of the head. Tune into your breath. Just a few more breaths here. Breathing in. Breathing out. One more breath. Good. And then as you're ready, start to gaze down at your left toes. Put a bend in your left knee and then you reach the left arm forward for half moon. Artichandrasana. Float your right leg up. Maybe float that right arm up or you could bend through the right knee. Find your foot. Kick your foot into your hand. And the heart starts to spin open toward the side of the mat. Good. And then as slowly as you can, we'll step back. Warrior two. Flip the front palm. Reverse warrior. Circle hands to the earth. Step back. Plank pose. Chaturanga. Inhale cobra or up dog. Meeting in down dog. Clearing that round. Big full breath in. Maybe stick out the tongue. Detoxify lion's breath. Good. Right leg lifts. Big full breath in. From here, draw your right knee across your body to your left tricep and hover. And then maybe thread your right leg all the way through for fallen triangle. Spin onto your left heel. Bring the weight into your right hand. And you can sweep that left arm up. Maybe take it over your ear. Beautiful. And then to unravel, come out the same way you came in. Left hand down. Sweep your right leg up and back. And then big step through between your hands. Set up for warrior one. So spin your back heel down. Heels aligned. Reach your arms forward and up. Take a moment to land in Virabhadrasana one. Good. Breathe in. Sink in a little deeper on the exhale. Good. And then release your hands behind your back. Find an interlace or you could hold opposite elbows. Start to draw shoulders away from ears. Heart lifts. Inhale. As you exhale, bow forward. Humble warrior. Let the crown of your head melt down. Arms reach up. Maybe press the palms of your hands together. Stretch your shoulders. Good. And then just bowing in towards yourself. That sense of nurturing, kindness. Beautiful. As you inhale, lead with your heart. Come all the way back up. Warrior one. Maybe press palms together above your ears. Gaze up. Exhale. Step back. Either through your vinyasa. Feel free to come right back to down dog. We'll meet there. Take your time. Beautiful. As we move into the second side, inhale, left leg lifts. Exhale. Draw your left knee towards your right tricep. Top of a pushup. If you're coming into fallen triangle, we'll thread the left leg through.

Spin onto the right heel. Weight into the left hand. The right arm can lift straight up or maybe it comes over your ear. Feel the lift in the back of your heart. Breathe in. As you exhale, unravel. Right hand down. Left leg sweeps up. Exhale. Step all the way through. Set up for Virabhadrasana one. Spin your back heel down. Reach your arms forward and up. Take a moment to land. Good. Where might you soften? Just a little bit. And as you bring hands behind the back, take the opposite thumb on top or opposite elbow if you had that. As you inhale, draw shoulders away from the ears. Feel the expansion across the chest.

Big breath in. Exhale. Bow forward. Humble warrior. Some people call this devotional warrior two beautiful words. Being humble. Bowing in with devotion. Good. And then lead with the heart as you come out of there and sweep the arms up. Warrior one. Maybe gaze up. Maybe press palms together. And exhale. Step back. Hands come down. Plank pose. Chaturanga. Inhale cobra or upward facing. Exhale. Nice work. Down dog. Lower the knees to the earth for a moment. Sit back on your heels. Maybe take that lotus mudra in front of your heart. Maybe close your eyes. And just pause here. Again, that symbol of the lotus mudra emerging from the mud, this beautiful lotus flower. So sometimes when we're in the thick of things, when we're in the muck in our own life, knowing that we can reach for that space, that surface, that blossoming of the lotus flower. No mud, no lotus, they say. And so keeping your intention, coming back to your breath. And we'll make our way to tabletop position. So coming to all fours, setting up for dolphin pose or inversion, we'll let the forearms lower down to the earth. Take a moment to hold onto your elbows and then reach your arms forward, pressing through the inner and outer hand. Let your shoulders come over the elbows and then tuck your toes, lift the hips up, sitting bones reach toward the sky. And then any amount you can start to walk your toes in towards you so that eventually the sitting bones will come over the shoulders. Good. Now you can stay right here and take about five full deep breaths strengthening shoulders, opening up through the hamstrings, the back of the legs. If you want to play with lifting a leg, go for it. You might gaze forward. If you have a forearm balance practice, you might play with hopping up. Otherwise switch sides. Right leg can lift, gaze forward, a little weight into the forearms. Beautiful. And then lower that leg down. We'll walk our way out to forearm plank. So feet walk back. Just a little more effort here as you reach the arms forward, crown of the head forward, engage through your legs, let your hips lower toward the height of the shoulder blades. Hold for five, four, three, two, let your hips lower all the way down right back into Sphinx pose where we started. Let the elbows walk forward just a little bit in front of your shoulders. And then that same thing as you draw the mat back, let your heart reach through the arms, engage through your legs. Beautiful. And then stack your hands, let your elbows splay out to the side and you can let your forehead just gently rest on top of your hands and take a moment to just yield to the support of the earth beneath you. We'll move into a couple of heart opening postures here. So reaching your arms back. If it feels okay, find an interlace with your hands. Otherwise you could just release and reach arms back actively. And if you have the interlace, we'll start to draw the shoulders back. As you draw the shoulders back, gently peel the chest up off the earth. Tuck the chin so the back of the neck is long and maybe add the legs as you energize through your toes, reaching forward and back. Gently engage your core. A couple of breaths. Shalabhasana. Breathe in. Good. As you exhale, bring one cheek to the earth. Take a moment to release that.

Maybe sway your hips side to side. Good. And then second round. If you had the interlace and you take the opposite thumb on top or you could reach arms back actively, come back through center, peel the chest up, maybe add your legs, energizing forward and back. Good. Reengage the core to protect your spine. Just take a couple breaths here. Breathe in. Good. As you exhale, opposite cheek to the earth and sway your hips side to side, releasing any tension in your lower back. Beautiful. And as you come back through center, welcome to stay with shalabhasana, what we just did, or you can bend your knees and reach back for your feet or your ankles and then start to kick your feet into your hands as you come into Dhanurasana, bow pose. Good. As you lift the heart, same idea here. Kick your feet into your hands. Feel that opening. Find your breath. Good. Big breath in. And as you exhale, let that go. Reverse windshield wiper your knees, side to side. Good. And then just to counterbalance, press it up through child's pose for a moment. Maybe take the feet or excuse me, the knees wide, big toes and heels together. Let your torso drape down between your legs. Let your forehead rest on the earth. And this way your head from side to side. Notice where that lands. Beautiful. And then take your time. Meet me in down dog. We'll set up for hip opener from your down dog. Sweep the right leg up and back. You might put a bend in the knee, open up through the hip. Beautiful. And then start to draw your knee towards your nose as you come to single pigeon, parallel to shin, toward the front of the mat. So shin behind the wrists. Take a moment to wiggle in. Good. And then as you come toward the shape, may take a moment up at the top, bring your hands on either side. Tent your fingertips. Feel the lift in your heart space. You might even lean back a little.

Inhale. And then any amount as you exhale, walk your hands forward, coming into single pigeon, just waiting for that invitation to go a little deeper. Track your breath. And notice as we come toward these held postures, what might arise for you, where the mind wants to go. Maybe anchor back to your breath. Just this inhale. Just this exhale. And a couple more full deep cleansing breaths here. Notice the sensations as they shift. Good. And then take your time as you walk your hands back in. You can take a moment up at the top. If you want to bend through the back leg, you might reach back with your left hand, find your foot. You might take mermaid pose if that's in your practice. Otherwise, just a moment up at the top to feel the opening through the heart space. Good. And then let's meet in down dog. So we'll step back. Maybe shake that right leg out or just pedal it out, whatever feels best for you. You could take the vinyasa if you would like. Coming forward. Good. And then when you're ready, we'll move to the left side, sweeping left leg up. Take a moment to bend through the left knee. Open up the hip. Good. Straighten through the left leg. Gaze forward. Knee to nose. Start to parallel the shin toward the front of the mat. Coming into the second side. Straighten through that back leg. Take a moment up at the top. Come onto your fingertips and just allow yourself to wiggle in. If you need any props, you might take something under that left hip. Good. Inhaling. And then as you're ready, when you have that invitation to move into the shape, you can crawl your hands forward. Coming into the second side and just noticing along the way how this side probably feels a little different. Honor the difference between the two sides. Nurture yourself within the shape. If the mind wanders, maybe invite it to come back to your breath. The sounds around you or whatever routes you to this moment with mindfulness, with ease. Take your time as you make your way back up. Take a moment up at the top. If you want to bend through that back leg, you could catch your foot. Maybe hook it into the elbow, the crutch of the elbow and can reach that left arm up. Find your fingertips for mermaid. Good. And then gently release that. Come out of that side. Maybe coming into down dog could shake that left leg out. Whatever you need to release. Good. And then meet me seated. We'll bring the legs out in front of us. Flexing through the feet, sit up tall on your sitting bones as you inhale, arms lift, heart lifts. Just a brief fold to balance out the right and the left. Breathe in to lengthen. Breathe out to release. Take your time to roll up slow and come onto your back. We'll move in to Shavasana. If you want to hug your knees in for a moment, give them a squeeze. Maybe rock side to side. Good. And then finding your final resting pose. Legs long on your mat, bringing palms maybe to face up on either side of the body or you might bring hands to heart. Taking a moment to allow the integration of your practice, the body, the mind, your spirit. Allow yourself this gift of presence and of rest. Noticing the heart beating in your chest. The sounds around you, the temperature of the space. Inviting any gentle movement back in. Reaching your arms up over your ears. You can bend through the knees, bring the soles of the feet to the earth, roll to either side. Maybe take a moment to pause on your side. Check in, notice how you feel. Gently pressing your way up to seated right where we began. We'll end there drawing hands to heart, bowing in towards yourself, kindness, thanking yourself for showing up for you today. Thank you so much for sharing this practice with me. Namaste.