Creative Moon Flow

Welcome, and thank you for joining me for this creative moon flow where we will tap into this quality, this lunar quality of the divine feminine and the second chakra, which is really, this symbol of the crescent moon, this internal kind of intuitive quality. So let's begin seated back on our heels in Bajrasena. If this isn't comfortable for you, you're welcome to find any comfortable seated position or maybe even take a block between your ankles and sit on that. And then we'll start with a hand gesture or a mudra. So start by taking your index fingers.

The tips of your index fingers and your thumbs together. So you're making kind of this diamond shape with those 2 fingers. And then for the rest of the fingers, the middle finger the ring finger and the pinky finger, we'll find an interlace and then tuck the fingers in so that there's this diamond shape, and then we're gonna flip it to face down toward the earth and let your hands rest toward your lower abdomen. You can just kinda let your elbows play out to the side. And then just take a moment to land here.

So if it feels comfortable, close your eyes. Soften your shoulders. Tune into your breath. This Mudra is called Yoni Mudra, and it tunes into the wisdom of the womb, the divine feminine, and the intuitive internal voice. We all have this intuitive nature Sometimes we just have to get quiet enough to listen.

If you can allow the breath to fill the lower belly. The sacral chakra, this quality of water, the element of water, that fluid nature of the inhale and the exhale. So finding smooth inhale. And a smooth exhale. And then maybe just taking a moment here to set an intention for our practice, anything you'd like to call in.

Perhaps release or let go of? Just giving our practice a deeper meaning. Why do you practice? Why are you here? How would you like to show up to your day?

Let's move into a series of moon salutation. So the first series will start sitting back on our heels. I'm just gonna spin around. And as you're seated on your heels on an inhale, just start to sweep your arms out and up. And as you do that, stand up onto the knees.

So the hips are over the knees. And then there's this big expansion through the heart space. You might even gaze up. And as you exhale, let your hands come down to the earth, come toward child's pose. So let your hips sink back towards your heels, and we'll take this 1st round a little slower as we move through each shape. Bowing the head down toward the earth.

As you inhale start to lift your hips, gaze between your hands, hug the elbows in, and then we're gonna kinda swive along through or slide on through into cobra pose, hug the elbows in, press into the top of your feet, You can keep it kinda low. So the back of the neck is long. The chin is slightly tucked. Beautiful. And then as you press back, come through table top hands and knees, tuck your toes, and lift up into downward facing dog. So lifting the hips up and as you come into this first down dog, let's take a few breaths to move around a bit, pedal it out, maybe sway your hips side to side, finding some length in your spine as your sitting bones reach up toward the sky.

Beautiful. And then coming back to where we started, come high up onto the toes, lower the knees, untuck your toes, and then sit back on your heels. So we're back to Vajrasana. So let's start to take this breath per movement. So as you inhale, sweep the arms up, stand up on the knees, lift the hips, gaze up, exhale bow forward into child's pose. Let your hips sink back to your heels. Palms of the hands find the earth.

Start to lift the hips gaze forward, hug the elbows in and slide through into cobra pose, pressing into the top of the feet, lift the heart, lift the gaze, big breath in. Good. And then exhale, press back, hands and knees, tuck your toes, downward facing dog. Inhale rise high up onto the toes, set the knees back down to the earth, untuck your toes. Sit back on your heels, and we'll just keep this fluid as you inhale. Sweep the arms up.

Lift the hips. Lift the gaze. Big breath in. Exhale bow forward child's pose, gaze forward, hug the elbows, and slide through co repose, hug the elbows in, lift the heart, big breath in. And then as you exhale, press back, hands and knees, tuck your toes, downward facing dog, lift your hips all the way up and back. Beautiful. And then take a slow walk to the front of the mat. So walking your feet up towards your hands.

Take a nice big, generous bend in your knees. Feet can be about hips distance apart. And then just let the torso drip down over the thighs, head heavy, finding a nice forward fold. And you might choose to hold opposite elbows, maybe sway a little side to side. Perhaps shake your head out.

Yes and no. Where might you be holding little tension? Besides everywhere and then just inviting some softness, some ease into this practice. Maybe take the opposite arm on top. Couple more full deep breaths. Beautiful. And then releasing hands down toward the earth with soft knees slowly roll up.

1 vertebra at a time. So letting the head be the last thing to arrive. And as you come up to the top, just take a moment to land, maybe take some circles with your shoulders, any movement that you need here. And then when you're ready, Find stillness. So find mountain pose, tadasana, gather your hands together in front of the heart center. Maybe close your eyes for a moment.

Check-in with your breath. Feel your feet grounded. And then we'll move into another variation of moon salutation. So stepping the feet together, or you could take a slight separation between your feet as you inhale, sweep the arms forward and up, feel the lift in the heart space, maybe gaze up toward your fingertips, and then take prayer in front of your heart as you come into forward fold, soften the knees a little bit, uttanasana. Step your left foot all the way to the back of the mat and then let your left knee lower down to the ground. And you could keep your toes tucked or you could untuck your toes Come on to the fingertips.

So keeping the fingertips on the earth is start to lift up through the heart and the gaze, and you're welcome to have under your hands here if that feels more supportive to you. Good. And then we'll plant your palms tuck the back toes, step your right foot back to meet the left downward facing the ug. Beautiful. And then lower your knees to the ground. Hug the elbows in. Keep the hips lifted and lower the chin and the chest down.

Good. And then slide on through back to cobra pose. Peel the chest up, big full breath in. Good. And then pressing back through hands and knees, tuck your toes, downward facing dog. Good gaze between your hands. We're gonna take a big step that left foot forward between the hands.

Come onto your fingertips, lower the right knee down, lift the heart and the gaze, big full breath in, Beautiful. And then tuck your back toes. This time, step your right foot to meet the left, come back to the front of the mat, forward fold. A root down through the feet to rise, arms sweep forward and up. And then as you exhale, gather your hands together, in front of your heart. So that's 1 half a round.

We'll take it to the second side with the breath and how reach the arms forward and up. Exhale prayer draws in front of the heart forward fold. This time step your right foot all the way to the back of the mat, let the back knee lower, come onto the fingertips, lift the heart, big breath in, exhale downward facing dog, step your left foot back, to meet the right. Good. Lower your knees. Hug the elbows in.

Lower the chin and the chest. Slide through into cobra, big full breath in, and exhale press back through hands and knees, downward facing dog, tuck to toes, lift the hips all the way up and back. Good. And then gaze forward between your hands. This time, we'll step the right foot forward. Let your back knee lower down on an inhale come up onto the fingertips, lift the heart in the gaze, big breath in, And then tucking the back toes, step your left foot to meet the right, forward fold, front of the mat, on an inhale, reach the arms forward and up as you exhale, draw your hands together.

In front of the heart. So that's one full round. Let's keep moving into these moon salutations, breath, per movement. You might even close your eyes and let this be a moving meditation with your breath, inhale, arms reach forward and up, exhale, prayer in front of the heart, forward fold. Step the left foot to the back of the mat, back knee lowers, inhale heart lifts, low lunge.

Exhale downward facing dog. Right foot meets the left. Go ahead. Lower the knees, chin, and chest. On an inhale come up into cobra pose, exhale, press back, downward facing dog, gaze forward, step the left foot forward, come up onto the fingertips, lower the back knee, inhale, low lunge, Exhale forward fold, step the right foot to meet the left front of the mat. Inhale reach forward and up.

Gathering, exhale, hands to heart, second side, inhale arms reach up, heart lifts, gaze lifts, exhale prayer in front of the heart forward fold. Step the right foot to the back of the mat, back knee lowers. On an inhale, lift the heart, low lunge, exhale downward facing dog, lower knees, chin and chest. The inhale we lift the heart into cobra, bhujangasana. Exhale, press back.

Downward facing dog. Good gaze forward. Step the right foot forward. Let the back knee lower on an inhale lift the heart. And exhale, left foot meets the right this time front of the mat.

Inhale reach forward and up and exhale gathering hands together. In front of the heart. Take a moment here to pause. Feel your heartbeat. Notice where that movement lands in the body.

And this is grounded lunar quality, we'll take that one more round left and right as you're ready, inhale arms sweep forward enough. Slight backbend up at the top, exhale prayer in front of the heart, forward fold. Step the left foot back, back knee lowers, inhale heart lifts, low lunge, Exhale plant the palms, step the right foot back, downward facing dog, lower knees, chin and chest, inhale cobra, exhale, press back, Thown dog. Same with that lunar side. Gaze forward. Step the left foot forward.

Right knee lowers. Come on to the fingertip big breath in. Step your right foot to meet the left forward fold front of the mat. Root down to rise, arm sweep up, exhale hands to heart, Second side as you're ready, inhale arms sweep up, exhale forward fold. Step the right foot back, back knee lowers, find this rhythmic quality inhale, low lunge, exhale, left foot meets the right, lower knees, chin, and chest, inhale cobra and exhale press back downward facing dog.

Gaze forward right foot steps forward, front of the mat, low lunge, big full breath in, back knee lowers, heart lifts, and then step your left foot to meet the right forward fold, root down to rise, gathering arm sweep up. And then just taking a moment, hands to heart, maybe one hand to heart, one hand to belly. Take a moment to go inward, maybe close your eyes, bow the chin down toward the chest. Notice that circulation of the movement within. You could feel into your heartbeat.

The breath all the way through the low belly. Beautiful. Nice. And then as you're ready, meet me in chair pose so feet can be together, or you could step the feet a little wider apart, maybe taking a wider chair. We'll bend our knees deeply, sink the weight into the heels, and sweep the arms up and just take a moment to pause here. So find some length in your spine.

Allow a big fluid breath in. As you exhale sweep both hands to the right and behind you. Good. As you inhale gathering, reach the arms forward and up, as you exhale sweep both hands to the left. We'll do that a couple times. So the in how we come through center as you exhale sweep both arms to the right, inhale gathering, exhale both hands to the left, And then one more time each side, inhale center, exhale, press away, which you don't need to the right, inhale center.

Exhale, press away, what you don't need to the left. As you inhale come back to center, maybe the legs are burning just a bit. In an exhale release and let that go come into a forward fold with the feet about hips distance apart, soften your knees. Beautiful. And then as you inhale, we'll lift halfway up, maybe walking your hands up onto the shins, find length in your spine. And then exhale, soften the knees and fold, and we'll do that a couple times. Inhale, our to uttanasana come halfway up, lengthen.

Exhale soften and fold, and one more inhale lift halfway. And exhale to release. Plant your palms, step back, top of a push up, find plank pose. We'll land here for a moment. So finding your alignment with the shoulders over the wrist, hips in line with shoulder blades, and see if you can reach through the crown of the head, reach back through your heels, and then shifting your weight forward, hug the elbows in. You're welcome to lower the knees and stay with the knees.

Chin and chest variation, or you could keep the knees lifted to lower all the way down. And then on an inhale, press into the top of the feet, peel the chest up, boojangasana, maybe float your hands up off the earth a little bit. So find some strength as you lift up. Good. And then exhale meet me back in down dog maybe pressing through hands and knees or plank. And then let's hang here for a big full breath in through the nose.

Maybe open up the mouth and let out a sigh, let something go. Good. And then float your right leg up to the sky. Will take a moment to put a bend in that right knee, open up through the right hip, and then straighten the right leg any amount. Square off your hips gaze forward and step through one step, bunch of step. Doesn't matter.

Bunch of steps and we'll set up for warrior 2. So spin your back heel down. Let your left arm guide you up and open. To face the side of your mat and then just take a moment to land in verabradrasana too. So you can let your weight be centered. Coming toward 90 degrees in that front knee.

Let your shoulders soften a little bit as you sink in a little deeper. And then reach actively through your fingertips, both forward and back. And take the left arm and take it behind your low back for a half wrap. So you could take the hand to the low back or maybe the fingertips find the top of the right thigh. From here, flip your right palm to face up, and we'll come into reverse warrior with a half wrap So keep bending toward 90 degrees in that front leg.

Reach the right arm up and over your ear and tilt back. Maybe gaze up. Beautiful. And then bring this into extended side angles. So let your right elbow find the top of the right side release that left arm from the wrap, reach it straight up, and then take it over your left ear for extended side angle. Find some length from your left fingertips all the way back through your left heel.

Beautiful. And then as you inhale come up and back for reverse warrior this time straighten through your right leg, reach the right arm up and over your ear for reverse triangle and then bring it up and over for triangle pose. So you maybe you're shortening the stance a little bit. Right hand falls below the knee. Left arm lifts straight up.

A couple of full deep breaths and triangle pose. Good. And then drawing your left hand towards your left hip, setting up for Artichundros and a half moon, take a gaze down at your right big toe, and then put a bend in your right knee, reach your right arm forward, and transfer the weight into your right foot float your left leg up, and then maybe reach that left arm up to the sky. And you might have a block under that right hand. Embracing the wobble. You might put a soft bend in that right knee.

Good. And then coming out the same way we came in. We're gonna softly step back to triangle pose and then root through the feet to come to reverse triangle, come up and back, reach the right arm up and over your ear, feel that nice length in the right side body, Good. And then circle hands down to the earth, step back, plank pose, Shift your weight forward. Come all the way down. Feel free to lower knees, chin, and chest, Stay with that grounded quality come up into cobra, big breath in. Good, exhale. Press back.

Downward facing dog. Beautiful. And then allowing a big breath in here. Let that side go with an exhale release and then taking that all to the second side, sweep your left leg up and back, bend the left knee open up through that left hip for a moment. Good. And then straightening out through the left leg, gaze forward.

Step your left foot through setting up for a warrior to spin the back heel down. This time let the right arm guide you up and open to face the side of your mat. Take a moment to land, sink, and feel the earth beneath you, and then where might you soften a little bit. So the shoulders, your gaze. Find your breath within the shape.

Fill the shape with your breath. And this time, we'll take the right hand behind the back, find a half wrap, flip your left palm to face up, as you inhale, tilt back, reverse warrior, reach that left arm up and over your ear. Good. And then as you come into extended side angle, let the left elbow land on top of the left thigh. We'll release the right arm up and over the ear. Reach through the fingertips, reach back through the right heel.

Breathe into the shape, find some spaciousness with the breath, within the shape, Beautiful. And then root down to rise. Come up and back. We'll straighten through the front leg for reverse triangle. Reach the left arm and over your ear, lengthen through the left side body, and then coming into triangle pose, maybe shorten the stance, turn the toes in slightly. Keep that length in the left side body. Let the left hand fall below the knee, right reaches up, maybe take your gaze up towards your fingertips. A little microbend in the left knee.

So you're engaging the left quadricep lifting up on the kneecap. And if you're playing with balance today, half moon, right hand to hip, gaze down, Put a bend in the left knee, reach forward, transfer the weight into the left leg, fingertips, come beneath the left shoulder, maybe on a block. Flex that back foot a lot. And then you can start to peel, open, right arm lift, Find one point to focus your gaze. Good. And then soften through the knee coming out the same way we came in stepping back into triangle pose.

And then root down to rise for reverse triangle, reach the left arm up and over. Good. And then circle down. Step back. Blank pose. I'm gonna stay with lowering knees.

Chin and chest, like we were doing in our moon salutations, and then coming up into cobra, big breath in, and exhale, press back. Downward facing dog. Let's take 3 to 5 full deep breaths in down dog You're welcome to lower your knees. Maybe you're coming back to that shape that we started in and taking a moment of pause there in Vajrasana. Sitting back on your heels. And just invitation to observe.

Go inward. Notice that fluid lunar quality allowing an inhale and releasing on the exhale. And feel free to stay here as long as you like. Otherwise, we're going to move with that pattern. This time a little bit more fluid, breath per movement.

So meet me back in downward facing dog. On an inhale rise high up onto your toes. Bend your knees look forward. Step or float front of the mat. On an inhale lift halfway and exhale fold. Come back to chair pose.

Bend the knees deeply. Arms sweep up, utkatasana, and then press to stand, straighten the legs, feel the lift in the heart space, gaze up, and then draw your hands together in front of your heart. Come back to your center. Beautiful blinking the eyes open. Come back to chair.

Utskathana inhale. And those same sweeps. So sweep both arms to the right exhale, inhale gathering come through center, exhale sweep both arms to the left, Keep it fluid. 2 more in house center. Exhale. Right?

Inhale center. Exhale. Left one more inhale. Chair. Exhale sweep to the right inhale chair exhale sweep to the left as you inhale come by through chair and then release that.

Let it go. Straight in the legs for forward fold. On an inhale, just take one of these come halfway up Arda Utanasana, exhale plant your palms, step back plank pose, lower through knees, chin and chest, inhale cobra pose, lift and lengthen, and exhale back. Downward facing dog, right side, inhale right leg lifts, bend the knee to open up through the hip, on an inhale, straighten the right leg, exhale step all the way through on an inhale come all the way up through warrior 2, flip your front palm, reverse warrior, take the left arm into that half wrap behind the low back, right arm reaches up and over. And then keeping that wrap as you come forward extended side angle, right elbow to thigh, and then release the left arm to the sky up and over the left ear, extended side angle. Good. Keep it fluid as you inhale come up and back.

Reverse triangles straighten through the right leg. Reach the right arm up and over your ear. And then come through triangle just briefly as we make our transition into half moon. So gaze down, reach the right arm forward. Float the left leg up.

Maybe that left arm reaches straight up to the sky. Big expansive breath in. Good. And then transition, as you exhale back to triangle pose, Keep moving as you come up and back. Reverse triangle pose. Exhale circle down and throughve and yaw step the right foot back, lower knees, shin, and chest.

Glide through cobra, inhale, bujangasana, exhale downward facing dog. Moving to the left side, inhale left leg lifts, bend the knee, open the hip, inhale straight in the left leg and exhale step through. On an inhale come up to warrior 2, and then take it up and back. Flip your left palm. Take the right hand behind the back half wrap.

Reverse warrior. Exhale elbow to thigh, release that right arm up, and over your ear extended side angle. The inhale we come up and back, reverse trying the left arm reaches. Excel, as you come through triangle pose, let the left hand come down. And then right away, taking that transition, bend the left knee.

Flute the right leg up half moon. Big expansive breath in. Exhale, softly step back, triangle, root through the feet. As you come up and back, reverse triangle, big breath in. Exhale circle down and step back, plank, lower knees, chin, chest, in health or cobra and exhale back downward facing dog.

Or lower your knees and take a moment in child's pose or coming back to Vajrasena. Maybe one hand lands at the low belly, one hand at the heart, feel the movement, where does that movement land after the postures? Noticing the echo of the movement checking in, quieting the mind by focusing on the breath, just this inhale, And Justice Xcel. Feel free to stay here. In this moment of sacred pause as long as you like, or let's take one more round with this, again, allowing this to be just this fluid creative movement coming back into downward facing dog.

We'll rise high up onto toes. Knees, Ben, look forward. Step or float front of the mat on an inhale lift halfway and lengthen. Exhale, release and fold, bend your knees for chair pose, utkatasana, inhale arms sweep up. Exhale straighten the arms. Feel the lift in the heart space and draw your hands.

To your heart. One more time, come back to chair. Utskatasana inhale arms sweep up. Exhale sweep the arms to the right. Inhale gathering come back through center, exhale sweep both arms to the left. 2 more inhale center.

Exhale right. Let the breath guide your movement. Inhale center. Exhale left. One more. Inhale gathering.

Exhale. Right? Inhale center. Exhale. Left. Through center. Inhale.

Chain. Exhale. Let that go. Release. And how to lift halfway, lengthen, plant your palms, step back, plank pose, shift the weight for lower knees, chin and chest in how glide through cobra and exhale meet back in downward facing dog. In how sweep the right leg up, bend the knee open up through the right hip. In how straight in the right leg step through spin the back hill down. Warrior 2 are coming all the way up into reverse warrior.

Let the left arm come behind the back. Exhale extended side angle, elbow to thigh, release the left arm up, and over the ear, in how reverse triangles straight in the front leg, reach the right arm up and over, and then that transition coming through triangle gaze down, right arm reaches forward, float the left leg up. Good. Softly step back. Triangle. Root through the feet to rise, reverse triangle, and then softening that right knee as you circle the hands down, step back, plank, lower knees, chin chest, inhale cobra, and exhale back downward facing dog.

Last side with a breath in how left leg sweeps up. Bend the left knee, open the hip. In how left leg straightens, gaze forward, step all the way through. In how warrior 2 come all the way up, flip that left palm, right arm behind the back half wrap, exhale extended side angle elbow to thigh, release the right arm up and over, and then fluid in how reverse triangle, exhale coming through triangle, bend the left knee, float the right leg up, half moon, Softly step back. Triangle pose.

Route to rise. Inhale reverse triangle. Exhale, circle down, step back, plank, lower knees, chin, and chest. In how cobra exhale. Wide knee child's pose.

Take the knees a little wide. Big toes and heels together, hips sink back towards your heels. And then can you let the 3rd eye rest, either on the earth, your hands, maybe rock your head a a bit side to side. I'm tuning into that seat of the intuition. That inner knowing that voice that we sometimes need to quiet the mind to listen to.

Couple breaths here. Beautiful. And then meet me in downward facing dog, lift the hips, tuck the toes, hips up and back, sweep your right leg up and back, bend the right knee, open the hip, straighten the right leg, gaze forward, and then take a step through for low lunge. So letting the left knee lower down to the earth and then sweep your arms forwarding up on Janie Asana. Big full breath in here. Take a moment to sink in.

Feel the expansion, the lift, and the heart space, maybe gaze up. And then as you exhale, circle the hands down to frame your front foot and shift back for a hamstring stretch, half split. And reach the heart forward, breathe into the back of the right leg, and take 2 more like that. So as you inhale, rebend the right knee, sweep the arms forward and up, heart lifts, exhale, hands frame the front foot, shift back, half split, and one more with the breath, inhale, on Janie Asana, exhale, Artahanamanasana. Beautiful. And then re bend through the right knee.

Just simply step back to down dog, right foot meets the left. Allowing a big full breath in. Open the mouth. Let out a sire sound. As you inhale sweep the left leg up, bend the left knee, open the hip, straighten the left leg up to the sky, inhale, gaze forward. Big step through. Let the back knee lower.

Sweep the arms forward and up on Janie Asana. Take a moment to sink in. Let your shoulders soften. Feel the expansion in the heart space. Big breath in.

Exhale lower hands on either side of the front foot shift back half split, and then keeping it fluid with the breath. Inhale, rebend the left knee, arm sweep up, exhale, shift back, hamstring stretch, Arda Hanuman. And one more. The inhale brings us forward. And the exhale brings us back Ardahanaman. Rebend the left knee.

Slide your left knee back. Sit back on your heels. And, again, just taking a moment. Invaj Rasana, letting that all settle. Breathe into the heart space, allowing a big full breath in, and a long release And moving into a hard opener will come up into camel pose.

So in this variation, tuck your toes. Take a moment to sit back on your heels. Now you could come up into traditional camels, the hips up over the knees, resting the hands on the low back, and then letting the sternum start to lift up toward the sky. You could stay here or reach back for your heels, or you might take this from a different approach by sitting back on the heels, toes are tucked, take your hands to your ankles, and then you start to lift the hips up from here, lift the heart lift the sternum kind of unraveling here coming up into Camel from that position. So notice what feels best for you, just a different way in wherever you're at. We'll lift up from the core.

I'm back to where we started. Untuck the toes. Take a moment. Sit back on your heels. And breathe. Good. And then let's meet seated. So shifting the weight off to one side, bring the legs out in front of you, Getting into the hips a bit, bring the soles of the feet together, knees wide, holding on to the feet or the ankles for badakanasana, to inhale heart lifts, lengthen through the spine, and then folding in as you exhale.

Maybe gently tuck the chin. You could use the elbows to gently press into the inner thighs and then breathe into ever you feel this in the body, your hips, your low back, tracking the length of the inhale to the length of the exhale. Good. I'm in slowly inhale to come up. Bring both legs out in front of you. Flex your feet, sit up tall on your sitting bones.

And as you inhale sweep the arms up, feel the length in the spine. And then leading with the heart, Pashi Motanasana, one last fold here, maybe wiggle little side to side, letting your hands fall wherever they fall. Send the breath to the back of the legs. And breathe. Beautiful. And then as you're ready, let's inhale and slowly slide onto the back.

Welcome to bring the knees with you for a moment. Maybe rock a little side to side. Maybe take a happy baby holding on to the shins. The ankles are the outsides of the feet, knees wide. Maybe the knees are just hugging in any last movement.

That would feel good in your body here. And feel that connection to the earth. Make that transition as you're ready into Shavasana. So letting the legs go long on your mat. Letting the feet roll open.

The shoulders draw down the back. You could bring the palms to face up. This is sacred pause to rest, tuning into your intuition. Just notice Shivasama. Don't let me start to rock your head, side to side, massaging through the neck.

Feel free to stay here as long as you like or invite some gentle movement back in. Bringing the awareness back to your breath, your physical body. Maybe reach your arms up over your ears, point through the toes, allow a big breath in, and a long full breath out. Just take your time as you make your way to seated, bend the knees, maybe roll over to one side. Pause there.

Gently press your way up into seated. Taking a moment to gather your hands together in front of your heart. Bring your hands to your third eye. Thank you so much for sharing this practice. You have a beautiful rest of your day.

Namaste.