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Welcome, and thank you for joining me for this Centering Flow, where we will move through some twists and detoxifying postures as we build some heat in the core and the body. So if you'll join me, we'll start on our backs. As you come onto your back, take your feet as wide as your yoga mat. Let your knees knock into touch. And then just take a moment to let your hands rest at your core.

So find your center here. As you touch into your center, we touch into our spirit, this place of trust. Just allow yourself to land. If it feels comfortable, let your eyes soften and close. Shift your gaze to the internal space.

And begin to notice your breath beneath your hands. So feeling the rise and the expansion of your inhale, that grounded quality of your exhale, that letting go. Allowing two more full deep breaths here, breathing in. Breathing out. One more big full breath in.

Breathe out to release, to let go. Perhaps setting an intention for your practice, anything you'd like to call in or let go of. And the sense of trust that you're where you're meant to be, that in this moment, all is well. Beautiful and then as you're ready, reach your arms up over your ears and let both knees drop to the right side. So take a nice easy spinal twist.

Beautiful on an inhale, draw your knees back through center. As you exhale, let both knees drop to the left. Maybe windshield wiper your knees side to side as you start to feel your spine open up, your hips. Feel free to pause on either side or linger anywhere it feels good to linger. You just start to smooth out any rough edges.

Good. And one more time as you come through center, let the knees fall to the left. And then come back through center, hug your right knee into your chest. Let your left leg go long on your mat and then start to lift your nose up toward your knees. So lift the shoulders up off the earth, float your left foot up off the earth.

And if it feels okay, reach both arms forward as you activate through the core. Good, big full breath in. And then as you exhale, release, maybe stretch your right leg up toward the sky any amount you can take your hands to the back of your right leg, hamstring stretch. Feel free to interlace behind the leg, draw the leg in towards you any amount and you're welcome to keep as much of a bend in that right knee as needed and just kind of feeling that sensation in the leg without force, beautiful. And then go ahead and straighten the right leg on your mat, hug your left knee into your chest, give it a squeeze and then start to draw your nose up towards your knee.

Good. Lift your shoulders up off the earth, can start to float that right foot up off the earth and you reach both arms forward, hover everything in, allow a big full breath in. Good. Exhale, release that down, straighten the left leg any amount and pressing the left heel up toward the sky, let your shoulders soften, just feel that hamstring stretch on the left side, couple breaths, breathing into just wherever you feel this. So nice.

And then hug both knees into your chest, bring your hands behind your knees and gently start to rock along the length of the spine, forward and back a few times and you might catch yourself in boat pose as you come up just for a second and then roll back and then come on up, pause and boat just for a moment, engage your core, heart lifts, beautiful and then cross at the ankles, we'll meet seated, so take a moment to find a comfortable cross-leg seated position and then we'll move into a twist here, on an inhale sweep your arms up, as you exhale twist to the right, bring your right fingertips behind you, let your left hand come to the outside of your right knee, maybe gaze over your right shoulder, beautiful. As you inhale sweep the right arm up and then cross it on top of your left arm so you bring your right hand to your left knee and then lean back a little, tuck your chin and round your spine, so feel the opening in the back body, beautiful and as you come back to seated with the left arm underneath find eagle arms, so wrap up the arms, can bring palms together, back of the hands together, you're welcome to hold your shoulders if that feels more accessible to you, good and then start to draw the elbows up and away from you, maybe look up, allow a big breath in, good and then just go ahead and release that, come through center for a moment and just notice how that feels and then we'll take that to the other side as you're ready, inhale arms sweep up, exhale twist to the left, fingertips fall behind you, right hand to left knee, maybe gaze over your left shoulder, beautiful and then sweep that left arm up, cross it on top of the right so the left hand comes to the right knee, tuck your chin, round your spine, lean back a little bit, feel that opening, good and then eagle arms with the right arm underneath, either bringing back of hands together, palms together and just be in a place where you can start to let the elbows lift up, maybe gaze up, feel the opening through your shoulder blades, big breath in, good and then exhale gently unravel, take a moment to pause and seated and just notice where that lands in the body, good and then meet me in down dog, we'll make our way into downward facing dog, stepping the feet back, any movement that feels good here as you come into your downward facing dog, maybe sway your hips, we can pedal it out, feel into the back of your legs and couple full deep breaths to land, maybe eventually taking a moment to find stillness, tuning into the rhythm of your breath, this link between the external and the internal, this lifelong link, beautiful and then take your time, walk your feet slowly up to your hands, we'll meet in a forward fold at the front of your mat, soften your knees, let your torso drape down, head hangs heavy, as you're in this fold you might slide palms of the hands underneath the soles of your feet, you can bring your toes up toward the wrist, give the wrist a little bit of love, whatever fold feels good, just take a moment to bow in, open the back of your legs, your lower back, releasing tension in the head, your neck, your shoulders, we hold so much there, what might you release and let go of a little more here with that sense of trust, good and slide the hands out, if they're there we'll take a slow roll, one vertebra at a time, soften your knees as you roll up, as you get to the top of the mat and you draw your ears or your shoulders up towards your ears, roll them down the back and just take a moment to pause and Tadasana, bring your palms to face forward, let your shoulders draw down the back, rooting through the soles of the feet, lift up through the heart space, noticing your center as you find your balance, beautiful and then draw hands to heart, as you're ready inhale sweep the arms up, lengthen through the spine, exhale soften the knees a little bit, dive forward, Uttanasana, forward fold, good on an inhale lift halfway, either fingertips on the earth or your shins, lengthen through your spine, good and then plant your palms, step your left foot to the back of the mat, come up onto your fingertips for a moment, so you're in runner's lunge, we'll move into a twist from here, so plant your left hand down under your left shoulder, sweep the right arm up, twisting open to the right, let your shoulders stack, beautiful and then lower the right hand down, lower your left knee down as well, sweep your arms forward and up on Janayasana, feel the lift in the heart space as the arms lift, gaze lifts, good as you exhale hands to the earth, we'll step back to downward facing dog, beautiful, from your down dog let's move forward into plank pose and take a slow lower all the way to the belly, you're welcome to lower your knees as we lower down, cobra on the inhale press through the tops of your feet, peel the chest up, good and then exhale press back, either through hands and knees or plank pose, downward facing dog, good rise high up onto toes, bend your knees, look forward, step or lightly float to your hands, come to the front of your mat, on an inhale lift halfway, as you exhale Uttanasana, forward fold, good and then root down to rise, come all the way back up to stand, arms sweep up, exhale hands to heart, okay and we'll take that to the other side, as you're ready inhale arms lift, gaze lifts, exhale forward fold, inhale lift halfway lengthen, good, step your right foot to the back of the mat, come up onto your fingertips for a moment, feel the length in your spine, as we move into our twist plant your right hand under your right shoulder, sweep the left arm up, open up to the left side of your mat, twist from the navel up, keep hugging your left hip in and stay active in that right leg, good, lower your left hand down, right knee lowers, low lunge on Jainasana, as you inhale arms sweep up, heart lifts, gaze lifts, sink into the legs, good, down dog on your exhale, hands to the earth, step your left foot back to meet the right, good, plank pose inhale, lower all the way to the belly, hug your elbows in, exhale, inhale heart lifts, cobra pose, bhujangasana, exhale meet back, in down dog, tuck the toes, lift your hips up and back, good, inhale rise high up onto toes, bend your knees, look forward, step or lightly float feet to hands, front of the mat, inhale halfway, exhale release, good, root down to rise, arms sweep out and out, exhale hands to heart, so let's take that one more time, this time we'll link our breath to movement, so picking up the pace just a bit, inhale arms sweep up, exhale move from the core forward fold, inhale lift halfway, exhale step left foot back right into your twist, left hand down, right arm lifts, as you exhale come right into on Jainasana, arms sweep forward and up, left knee lowers, heart lifts, good, inhale down dog, step your right foot back to meet the left, inhale plank, exhale lower to the belly, inhale cobra, exhale downward facing dog, as you inhale rise high up onto toes, bend your knees, look forward, step or lightly float feet to hands, inhale halfway up, exhale fold in, good, root down to rise, arms sweep up, exhale hands to heart, good, second side, inhale arms lift, heart lifts, exhale from your core fold in, inhale lift halfway lengthen, good, step your right foot to the back of the mat, right into your twist, right hand down, left arm lifts, inhale lunge twist, exhale back knee lowers, arms sweep forward and up, low lunge on Jainasana, exhale step back, downward facing dog, good, inhale plank, exhale lower to the belly, inhale cobra or up dog, exhale meeting in downward facing dog, we'll hold here for a couple breaths and you might step your feet as wide as your mat and in a little bit, if you want to take a twist here we'll pick up the right hand, take it to the outside of your left leg or your left ankle and then take a gaze under that left arm, you can always bend your knees, beautiful and then gaze forward place the right hand down, pick up your left hand take it to the outside of your right leg, maybe take a gaze under your right arm, breathe, bring it out, good and then left hand down we'll step back to downward facing dog, beautiful from down dog let's sweep the right leg up as you exhale draw your knee to your nose and round top of a push up, good, inhale sweep the leg up and back three leg dog, good, exhale knee to nose we'll take a nice big step through between the hands, setting up for crescent pose stay on the ball of your back foot, once you have that stability sweep your arms behind you so that the torso is hovering up off your right thigh, you're engaging through your center through your core, beautiful and then sweep the arms forward and up coming into crescent pose, high lunge, take a moment to land as you come into crescent let that back knee soften, let your tailbone melt down, come toward 90 degrees in the right leg, energize up through your fingertips, beautiful and then we'll twist in the upper body so start to reach your left arm forward, reach your right arm back and then the torso starts to twist toward the right side of your mat so opening up, energize through the arms, beautiful and then from here we'll tilt back so take your right hand to the back of your left leg, reach the left arm up and over your ear, reverse here feel the length in the left side, beautiful and then circle your left hand down to the inside of your front foot and we're back in that lunge twist, right arm lifts, maybe gaze up toward your right fingertips, beautiful as you lower your right hand down, lower your left knee to the earth, one more time low lunge on janiasana, inhale arms sweep up, this time as you lower your hands down, shift your weight back, coming into hamstring stretch artha hana manasana, just a couple breaths here, breathe into the back of your right leg, big full breath in, long breath out, good as you rebend through the right knee we'll step back right to plank pose, top of a push up, shift your weight forward maybe come halfway down chaturanga, inhale you could stay with cobra or straighten the arms out as you come to up dog, as you exhale roll over the toes downward facing dog, breathe in, breathe out, good left leg lifts inhale, knee to nose, pause in the top of a push up round and press the earth away, good inhale sweep the left leg up and back, three leg dog, good and then we'll step all the way through, stay on the ball of the back foot you might widen your stance a little for stability and then once you have that solid foundation reach your arms back, reach through the crown of the head hovering off that left thigh, gently engage your core, beautiful and then reach your arms forward and come all the way up crescent pose, as you come up into crescent you can let your back knee soften, bending toward 90 degrees in that front leg and then soften the shoulders a little bit so find this lightness and ease in the upper body, that strength in the lower body and we'll reach the right arm forward, left arm reaches back torso starts to spin open toward the left side of your mat, good energize through that back leg, good and then tilt back as you draw your left hand to the back of your right leg, reach the right arm up and over your ear, big expansive breath in, exhale circle down find that lunge twist right hand down, left arm lifts up, good and then lower the left hand, lower your right knee on janiasana inhale arms sweep up, exhale hamstring stretch shift your weight back, fold over that front knee you can find that sensation in the back of the leg, feel free to bend the left knee any amount, good breathe nice and then as you're ready we'll re-bend through the left knee step back to plank pose, shift the weight forward chaturanga, inhale cobra or upward facing dog and then exhale meet me back and down dog, good let's hold here for a big full breath in maybe stick out the tongue for lion's breath super detoxifying, beautiful and let's add on a little bit reach your right leg up, big breath in, knee to nose exhale round, hover good inhale three leg dog sweep it up, exhale step all the way through now hover up into crescent reach your arms back torso lifts up off that right thigh engage your core beautiful as you inhale arms sweep up good and then we're twisting reach your left arm forward right arm back twist from the navel up toward the side of your mat on an inhale tilt back right hand finds the back of your left leg left arm reaches up and over your ear, good lunge twist circle left hand to the inside of your right leg right arm lifts good this time as you lower your right hand down set up for warrior two spin your back heel down let your left arm guide you up and open and come into Virabhadrasana two facing the side of your mat, good take a moment to sink in flip your front palm and tilt back reverse warrior keep the bend in your front knee and come into extended side angles I'm going to rest my elbow on the top of the right thigh you could stay here or reach your fingertips to a block or the earth and bring the left arm up and over your ear so feel the length in the left side body as you reach through your fingertips back through your left heel and breathe couple full deep breaths here fill this posture with your breath beautiful root down through the soles of the feet come all the way back up straighten your front leg reverse triangle reach the right arm up and over your ear good and as you come into triangle pose you might shorten your stance a little turn the back toes in slightly and let the right hand come below the knee left arm lifts maybe gaze up towards your fingertips or just straight in front of you take a couple full deep expansive breaths here finding spaciousness in this posture good and let's transition into half moon left hand to hip put a bend in your right knee reach your right arm forward float your left leg up flex a lot through your back foot and then maybe reach your left arm up toward the sky just a couple breaths here pressing into the ball of your right big toe good and then transition step your left foot to meet the right and come to chair pose at the front of the mat Utkatasana arms sweep up good stay in chair draw your hands to your heart center and then from here we'll bring the left elbow to the outside of your right thigh draw a prayer in front of heart let your hips lower good and just try to let your knees stay level couple full deep breaths here strengthening through the legs twisting and detoxifying big breath in as you exhale let that all go four fold step your feet about hips distance and then maybe hook your peace fingers first two fingers and your thumbs around your big toes on an inhale will lift halfway as you exhale let your elbows splay out to the side tuck your chin let the crown of the head melt down toward your toes couple full deep breaths here putting the Stasana so as you're ready if you are holding on to the toes gently release soften your knees roll up slow one vertebra at a time maybe draw shoulders up to ears let them soften down the back and just take a moment to ground and find your center and we'll move into eagle pose so from the front of the mat we'll step the feet together come into chair pose Utkatasana sweep the arms up and then start to let your right foot get heavy we'll pick up the left leg cross it on top of the right so you might kickstand your toes to the earth you might float that left foot up or wrap it behind your right leg good right arm sweeps under the left as you find eagle arms and then find one point to focus your gaze and like we did seated start to draw the elbows up away from you couple breaths and then as you unravel we'll step the left foot down arm sweep up exhale forward fold good on an inhale lift halfway lengthen move through vinyasa either step or lightly float back chaturanga inhale cobra or up dog exhale meet me in down dog beautiful and then we'll set up for a second side as you're ready inhale left leg lifts exhale step through good you stay on the ball of the back foot sweep the arms back and come up into crescent pose on your inhale reach your right arm forward and the left arm back twisting toward the side of the mat opening the torso to the left good inhale tilt back reverse right arm reaches up and over your ear and then circle the right hand down lunge twist beautiful as you lower your left hand down this time we'll set up for warrior two spin your back heel down let your right arm guide you up and open facing the side of your mat and take a moment to land in warrior two good flip your front palm keep the legs as they are and tilt back reverse warrior and then extended side angle and letting the elbow come to the top of the thigh you might have a hand on the earth or a block wherever you're at can you let that right arm come up and over your ear so there's this line of energy from your fingertips to your back heel and we're moving out from center forward and back beautiful root down to rise reverse triangle straighten your front leg and you might shorten your stance a little bit turn your back toes in slightly and come into triangle left hand down right arm lifts just a couple breaths here expanding open from your center breathe yeah and that transition a half moon right hand to hip gaze down put a bend in your left knee reach your left arm forward float your right leg up finding half moon artichandrasana maybe reach your right leg or right arm up to the sky flex a lot through that right foot beautiful and then that transition step your right foot to meet the left chair pose utkatasana bend the knees deeply arms sweep up keep the length in your spine draw hands to heart and then we twist here right elbow to the outside of your left leg prayer in front of heart knees level maybe sink in just a little bit deeper find your breath breathing in stay for your exhale big full breath in good as you exhale soften and fold step your feet about hips distance maybe slide the palms of your hands under the soles of the feet soften elbows tuck chin crown of the head melts down might feel a nice opening in the mid back here release your hands from under the soles of the feet there's a ladybug making its way toward my mat and then sledding that's good luck slowly roll up bring your shoulders with you take a moment to landing ground find your center maybe draw hands to belly and we'll set up for eagle on the second side so stepping feet together we'll start in chair pose bend your knees sweep the arms up bring the awareness to the left leg this time pick up your right foot and cross your right leg on top of the left maybe kickstand toes down float the foot up or you can wrap it behind your leg this time left arm under the right eagle arms draw elbows away find one point to focus your gaze squeeze the inner thighs together and find your focus and breathe so all these balancing poses come from our center good as you're ready we'll unravel step your right foot down sweep the arms up exhale forward fold and let's just step back into downward facing dog i'll take a moment to land to ground let that go good sweep your right leg up and back inhale need a nose step all the way through one more time come up into crescent pose we'll reach the arms all the way up and then transition warrior three so draw hands to heart come halfway forward keep that length in your spine reach through the crown of your head gaze in front of you and then start to bring the weight into the right leg float your left leg up keep the heart lifted core engaged good and then gently step back crescent pose arms sweep up good let your hands find either side of your front foot pyramid pose step your left foot in into the left a little bit and then start to straighten both legs let your torso drape down over your front leg you're welcome to have a couple blocks under your hands here so try to let your hips be level as you draw your right hip back let the left hip roll forward both feet grounding down onto the earth and you can stay here or revolve triangle bringing your left hand to the inside or outside of your front foot i'm going to start by bringing the right thumb to the right hip crease encourage that right hip back as you lengthen through your spine through the crown of your head start to peel the chest open toward the right and then maybe reach your right arm up good wobbling breathing revolving beautiful and then go ahead and let that go release everything down over that front leg we'll transition here to a seated spinal twist so i'm going to draw my left knee behind the right ankle and then have a seat so let your sitting bones land on the earth wiggle in bring your right fingertips behind you reach the left arm up feel the length through the spine and then twist to the right good and just take a moment you might gaze over that right shoulder breathing in breathing out good as you unravel take the gaze to the front of your mat and then hands on either side of your left hip soften your elbows tuck your chin let the crown of your head melt down counterbalance beautiful and then gently come up face the front of your mat bring the soles of the feet to the earth and then we'll move into navasana boat pose lift the legs up flex your feet draw the shoulders back heart lifts you're welcome to straighten out the legs other wise stay with the knees bent we'll hold for five four three two soles of the feet to the earth bring your hands behind you heart lifts reverse tabletop big breath in tongue out lion's breath in tongue out lion's breath let something go good let your hips lower cross at your ankles bring your hands in front of you maybe hop back chaturanga move through a vinyasa if you'd like inhale cobra or up dog meat and downward facing dog beautiful big breath in long breath out good left leg lifts inhale step through exhale crescent pose on your inhale sweep the arms right up and then setting up for warrior three draw hands to heart lead with the crown of the head come halfway forward so again we're engaging through the core lifting up off that left thigh and then start to transfer the weight into the left foot you might hop that right foot in a little bit and then lift up whatever you need to find your balance you're welcome to reach arms forward if you want a little more heat flex through that back foot torso lowers heart stays lifted and then as you transition back to crescent soften your left knee right toes find the back of the mat arms sweep up big breath in exhale hands frame the front foot pyramid pose step the right foot in and to the right a little soles of the feet to the earth and just let everything melt down over that front leg again maybe blocks under hands let your hip stay level as you draw your left hip back let the right hip roll down good and you could stay here if you're moving into revolve triangle right hand to the inside or outside of front foot maybe a block left thumb into left hip crease encourage that left hip back as you lengthen through the spine reach through the crown of the head and keeping that length as you peel your chest open to the left maybe reach your left arm up breathe breathe notice all that movement good and then come on out of there left hand down fold and then we'll come into seated twist on the second side just so drawing the right knee behind your left ankle let your sitting bones find the earth and just take a moment to land and we'll twist to the other direction bringing left fingertips behind right arm lifts twisting to the left without force just gently wringing it out from center we connect into this deepest part of ourselves our spirit as we come toward this place of center of trust and then we unravel from there gazing forward bring hands to the outside of the right hip soften elbows tuck chin crown of the head melts down beautiful and then gently come up bring the soles of the feet in front of you will come into one more navasana with knees bent or straight and you might stay right here if you want a little more come with me big breath in as you exhale lower halfway down and hover inhale come up exhale halfway hover inhale up and again feel free to bend the knees you can hold on to the legs lower and up two more lower hover and up last one hover let's hold for five four three two one come on up soles of the feet to the earth bend your knees hands behind lift hips big breath in maybe release your head back stick out the tongue lines breath let that go let your hips lower down let's come into a seated hip opener so maybe moving into double pigeon if that's a little too much in the hips for you today then you can always just take one shin in front of the other and come into sukhasana if you're moving into double pigeon we'll take the right ankle and place it just above the left knee so that little cushiony spot above the knee flex the left foot and then the right knee just kind of melts down toward toward that left ankle you're welcome to take a cushion here or block or just let it hang and you might just stay upright this might feel good gently pressing into your foot and your right thigh if it's too if it's accessible maybe you start to walk your hands in front of you any amount try to let your sitting bones stay rooted breathing into wherever you feel this any sensations as they arise is allowing a few more full deep breaths good gently come up out of there walk your hands back in you might take your legs out in front of you and just shake them out a little bit and we'll come into the other side so flexing through the right foot draw your left ankle on top of the right knee flexing through both feet and you can let your left knee just kind of melt down toward the right ankle or again if you're taking sukhasana left shin will come in front and then just notice how this side probably feels quite different honoring that either staying upright or you can gently start to walk your hands in front of you maybe let your chin tuck towards your chest you open up the back body a couple breaths and then gently walk your hands back in again to stretch your legs out in front of you maybe shake them out let go of that side and then meet me on your back as we roll back draw your knees into your chest rock it out and let's move into one bridge let the soles of the feet find the earth let your feet be hips distance as you press through the soles of the feet lift the hips maybe press the palms of your hands into the earth and just feel that nice opening in the front line of the body but if it feels okay reach your arms up over your ears come high up onto your toes and then as slow as you can one vertebra at a time lower upper back back mid back low back good hug knees in one more time draw your nose up to your knees hug everything in breathing in hold the breath sip in a little more air exhale let it go oh shavasana letting everything move out and expand through center palms face up on either side of the body gently close your eyes and just take a moment of rest so bringing the awareness back to your breath fill your body with breath inviting movement back in reaching arms up over ears point through your toes full body stretch grow long inhale exhale and just take your time as you gently make your way up to seated maybe roll to one side or rock it up as you find your seat we'll take a moment to center as you come to seated draw hands in anjali mudra in front of your heart this mudra of gratitude just checking in with something you feel grateful for and holding that with you as you move out into the rest of your day thank you for sharing this centering practice with me wishing you a beautiful rest of your day namaste