Find Your Balance: A Full Body Vinyasa Flow

A 52 minute Vinyasa flow for all levels, moving through standing balance shapes.

Shapes in the practice include:
Half Moon
Candy Cane

Have a yoga block close by for Half Moon and Candy Cane.

Move slowly, listen to your body, and never push into sharp pain. If you have an injury or health concern, check with your doctor first.

Music: Piano Music No.1 by RelaxingTime.

Transcript

Just find a comfortable position with your spine grounded. You can have your knees bent or extend your legs long if that feels good. In your lower back, You can have a bolster, Something under your knees. Arms by your side or you can bring your hands to rest somewhere on your body. Just somewhere to start making sure that you're Completely grounded on your mat. Just puff in your gaze or close your eyes if that feels good. And begin to arrive here. Noticing your breath to start, Notice how your breath feels. If it's fast or slow, Deep or shallow, Quiet or loud. Without trying to change it. The next few breaths in and out. Starting with a few cleansing breaths, Take a deep breath in through your nose. And then open your mouth and slowly and quietly sigh it out. Let it go. Two more like that, Deep inhale through your nose. Exhale, Sigh it out. And last one, Deep breath in. Exhale, Let it all go through your mouth. Continue breathing deeply in and out of your nose if that feels comfortable for you. If ujjayi breath is part of your practice, You can. . . Start breathing with a slight constriction at the back of your throat. Coming to your audible Ujjayi breath. Starting to calm the nervous system and warm up the body from the inside. As you breathe. Bring your awareness to your body. Scanning from your toes. All the way up. To the crown of your head. Notice if there's any part of your body that's maybe a little tight or sore. That may need a little bit more love during practice and just being mindful of that. Something I say during practice doesn't feel right for you, Please don't do it. Just come out of the pose. And take a resting posture that works for you. And then join me when you're ready. It. Slowly start to bring your knees into your chest. Gently rock from side to side massaging your lower back you can make circles with your knees in one direction and then the other just noticing how this feels in your back, In your lower back. Good. Holding on to your right knee, Extend the left leg long. Flex the left foot, Pressing the heel away. Pull the right knee into your chest. Take a deep breath in. Exhale all the air out. Inhale here. Exhale, Maybe pull your knee closer a little bit more. And then you can stay here or if you like, You can. . . Extend the leg long, Flex your foot and you can have a generous bend in your right knee. So grabbing the back of your thigh, Or if you like, You can start to walk your hands up. And lift your shoulders, Your head off the mat, And grab your shin, Your ankle, Maybe your toes. And see if you can still soften your shoulders away from your ears. Take a deep breath in. Long breath out. Good, Slowly start to come back down, Bend your knee, And then switch sides. Bend the left knee, Hug your knee in, Extend the right leg long, Flex your foot, Press your heel away, Good. And then with the next exhale, See if you can pull the left knee in a little bit more. Soften your shoulders. Deep breath in. Exhale, Pull your knee in just a little bit more. It. Stay here or if you like extend your leg long, Press the left heel towards the ceiling and then grabbing the back of your thigh. You can stay here. Or maybe you start to walk your hands up. Lift your shoulders, Your head off the mat, Still keeping the right leg grounded. And your shoulders away from your ears. Deep breath in. And exhale to lower everything down. Hug both knees into your chest. And again, Just rocking from side to side. And you can roll onto your left side in a fetal position. Or You can start to grab the backs of your thighs and rock back and forth a few times. And then wherever you are, Slowly make your way to a comfortable seat. Sitting tall. Grounding your hips. Shoulders down your back. Good. Slight tuck of the chin so the back of your neck is long. And you can soften your gaze or close your eyes and just pause here for a breath or two noticing how you feel. Bring your hands by your side. As you inhale, Reach your arms all the way up. Palms touch overhead. Exhale to bring your hands to your heart and bow your head to your hands. And thank yourself. For coming to your mat. And calories all the way up. Exhale, Drop your left hand on the mat, Reach your right fingertips towards the left side. Good. See if you can ground both hips evenly. Deep breath in exhale reach a little bit more One more inhale. And exhale good inhale come all the way up and switch sides right hand down reach your left fingertips towards the right side Feeling the stretch on the left side of your body. Deep breath in. Exhale to lean. One more, Deep inhale. And exhale. Good. Inhale, Come all the way up, Both arms. Reach up, Palms touch. Exhale, Bring your hands to your heart and bow your head to your hands. And think of one thing that you're grateful for today. Inhale, Reach all the way up. As you exhale, Right hand to the outside of your left leg, Left hand behind you, Coming to a twist. So as you inhale, Sit tall. Exhale, Twist from the belly. Good, Inhale, Sit a little bit taller. And exhale twist just a little bit more Slowly come back to center inhale reach your arms all the way up Exhale twist to the right side so left hand to the outside of your right knee Right hand behind you, Inhale, Sit tall. Exhale twist from your belly With every inhale, Sit taller. With every exhale maybe twist a little bit more Deep breath in. And slowly come back to center and rolling onto our hands and knees coming to a tabletop position. Spread your fingers wide. Wrists under your shoulders. Knees right underneath your hips. Good. Pull your belly towards your spine. And slight tuck of the chin, So the back of your neck is long, You're looking straight down, Good. Tabletop position. Now moving through some Cat-Cows, Inhale to drop your belly, Open up your heart, Look up Exhale to round your back, Tuck your tail, Look down. Inhale, Drop your belly, Open up your heart, Cow pose. Exhale, Round your back, Touch your tail. Pulse. One more like that, Inhale. And exhale. Good. Come back to table, Extend the right leg back, Keeping the toes on the mat to start to rock back and forth. Noticing how this feels in your wrists and your shoulders. In the back of your right leg, In your right ankle. You can stay here or if you like flex your foot, Lift your heel up just to the level of your hips. Your toes are pointing straight down. Good. And then maybe bring your weight onto the right hand and extend the left arm forward. Your thumb faces up. Good. Pull your left shoulder away from your ear. Take a deep breath in. And a long breath out. You can stay in stillness or inhale, Reach, Exhale, Round your back, Bring your knee and your elbow under your body. Inhale reach get long Exhale, Round your back, Knee and elbow meet under your body. One more, Inhale. And exhale. Good. Inhale, Reach, Get long, And then drop the left hand and your right toes down so your right leg is still extended. Drop the right heel towards the left side we're coming to a side plank variation so right hand can come to your hip You can reach it all the way up. Maybe look up towards your thumb. Good. You can stay here, Or if you like, Flex the right foot, Lift your heel up just to the level of your hips. Good. Pressing the right heel away, Pull your belly to your spine, Stack your shoulders, Take a deep breath in. Long breath out, Good. Stay here or if you like, You can extend the right arm overhead your palm faces down. Good. Balancing here. Take a deep breath in. You Long breath. Slowly bring your hand back up, Drop your right foot if it's lifted, And come back. The tabletop position. Good, Inhale, Drop your belly, Open up your heart, Look up. Exhale, Round your back, Tuck your tail, Look down. Inhale to cow pose. Exhale to catch. One more inhale. And exhale. Good. Come back to table. We're going to extend the left leg back this time, Keeping the toes on the mat, And just start to rock back and forth a few times, Noticing how this feels. And your wrists. In your shoulders, In your left ankle. Stay here, Or if you like, Flex your foot, Lift your heel up just to the level of your hips, Toes pointing down. Good you can stay here or if you like to balance Extend your right arm forward, Thumb faces up. Pull your shoulder away from your ear. Deep breath in. Long breath in. Stay here in stillness, Or if you like, Inhale to reach. Exhale, Round your back, Knee and elbow under your body. Inhale reach get long Exhale, Knee and elbow on your body. One more like that, Inhale. And exhale. Inhale reach get long Okay, Drop the right hand and the left toes. And then drop the left heel down. Getting ready for side plank on the second side. Good. So left hand on your hip. Or you can reach it up, Stacking your shoulders. Maybe look up towards your thumb. Good. Stay here, Or if you like, Flex the left foot, Lift it up. Good, Pressing the heel away. Balancing here. You can stay here or reach your arm overhead, Palm faces down. Looking up or down, Whatever feels good in your neck. Take a deep breath in. Long breath out. One more inhale. And exhale, Slowly bring everything back down. Tabletop pose, Good. Bring your knees wide, Big toes together, Push your hips back towards your heels. Coming to child's pose. Allow your forehead to rest either on the ground or on a block. Extend your arms forward, Pressing your fingers and the palms of the hands to the mat. Your elbows are probably lifted and you're actively pushing your hips back towards your heels. You're not necessarily touching. Good. Now come back to your breath. See if you can deepen your inhale. And lengthen your exhale. Feeling your body expand as you breathe in. And soften as you breathe out. When you're ready, Slowly make your way to table. Walk your hands forward, Tuck your toes under, And then push your hips up and back, Downward facing dog. Good so first downward dog of our practice you can stay in stillness or walk your dog bending one knee and then the other If you're in stillness you can have your knees bent a lot, Pushing your hips up. Towards. Good. Allow your head to be heavy. Maybe nod your head yes, Shake your head no. Okay, Take a deep breath in. Open your mouth, Sigh it up, Let it go. Good. Next inhale, Lift your heels, Bend your knees, Look forward. Exhale slowly step to the top of the mat coming to a forward fold Bring your hands to your shins, Halfway lift, Inhale. Fold forward, Exhale. Do two more like that. Inhale, Halfway lift. Exhale to fold. Last one, Inhale. And exhale. Good, Inhale, Come all the way up, Reach up, Palms touch overhead. Exhale, Bring your hands to your heart center. Good, Standing tall. And mountain at the top of your mat. Shoulders soft down your back soften your gaze or close your eyes pull your belly towards your spine. Pressing the four corners of your feet down on the mat. Good, Inhale, Reach all the way up. Exhale, Bring your hands to your heart center. Good, Inhale reach. Exhale, Drop the left arm down and reach the right fingertips towards the left side. Good. So coming to the side body stretch, This time from the right foot all the way to the right fingertips. See if you can press both feet down evenly. Inhale here. As you exhale, Soften your shoulders and reach a little bit more. Good, Inhale, Come all the way up, Palms touch overhead. And exhale hands to heart. Inhale to reach up Switching sides, Drop the right arm, Reach the left fingertips. Towards. The right side, Good. Feeling the stretch on the left side of your body. Soften your shoulders. With every exhale, Maybe lean a little bit more. Towards the right side. Good, On your next inhale come all the way up. As you exhale, Bring your hands to your heart center. Good. And think of one thing that you're grateful for today. Inhale, Reach up. Exhale, Hands to your heart. Good. Inhale to reach. This time exhale, Fold forward over your thighs. Bend your knees a lot. Halfway lift as you inhale. Fold forward as you exhale. Inhale to come all the way up, Reach up, Palms touch overhead. Exhale, Bring your hands to your heart center. Inhale, Reach. Exhale, Fold. Hands to your shins, Halfway lift, Inhale. Fold forward, Exhale, Plant your palms. Step it back to plank. Your knees can be up or drop your knees down. Wherever you are, Shoulders are right over your wrists. Take a deep breath in. Long breath out. One more inhale. And exhale, Drop your knees, Drop your chest and your chin, Come all the way down to your belly. Good. Press the tops of the feet down. Inhale to backbend. Exhale to lower. Good. Two more. Inhale. And exhale. One more like that. Inhale. And exhale, Good. Tuck your toes. Next inhale, Push up, Table or plank. And exhale, Downward facing dog. Take a deep breath in. A long breath out. One more inhale. Long exhale. Good, Next inhale, Lift your heels, Bend your knees, Look forward. Exhale, Slowly make your way to the top of the mat coming to a forward fold. Pants to your shins, Halfway lift, Inhale. Fold forward. Inhale, Come all the way up, Reach up, Palms touch, Overhead. Exhale to bring your hands to your heart center. Good. So bring your hands by your sides. We're going to do that flow. Two more times. We're going to move a little bit faster on the vinyasas. If you don't want to do the back bends, You can skip and go straight to downward facing dog. Keep moving with our breath. Inhale, Reach. Exhale, Fold. Halfway lift, Inhale. Fold, Exhale, Plant your palms, Step it back to plank. Deep breath in. Exhale, Downward dog or lower all the way down. Inhale, Backbend. Exhale to lower good inhale push up table or plank and exhale downward facing dog take a deep breath in Long breath out. Inhale, Lift your heels, Bend your knees, Look forward. Exhale make your way to the top of the mat forward fold hands to your shins, Halfway lift. Inhale. Fold forward exhale good come all the way up reach up palms touch overhead Exhale, Bring your hands to your heart center. Inhale, Reach. Exhale, Fold. Halfway lift. And fold forward, Plant your palms, Step back to plank, Move through your flow. Or we can all meet. And downward facing dog. Take a deep breath in and down dog. Long breath out. Good. Next inhale, Lift your heels, Bend your knees, Look forward. Exhale to the top of the mat. Forward, Forward. Hands to your shins, Halfway lift, Inhale. Fold forward, Exhale. Inhale come all the way up reach up palms touch overhead Exhale to bring your hands to your heart center and come to table back up to mountain pose All right, Standing tall press the four corners of your feet down feeling tall from Your feet to the crown of your head Pull your belly towards your spine Soften your shoulders down your back and then come back to your breath. Deep breath in. Long, Slow breath out. So from the top of the mat, You're going to take a big step back with the right foot. We're getting ready for Warrior II. So adjust your feet to start. You have a heel to arch alignment. So heel of the left foot is in line with the arch of the right. Your right foot is parallel to the short edge of the mat or on a slight angle forward. And then when you're ready, Start to bend the left knee. Good, So getting ready for warrior two, Front knee right over your ankle. So if it's going past your ankle, It just means you can widen your stance a little bit. If you look inside your knee, You should be able to see your big toe. Good. Your hands to your hips, Your shoulders are turning towards the long edge of your mat. Good. Hands can stay on your hips or you can reach front and back. Palms down, Shoulders soft, Warrior two. Gaze is soft over your left fingertips. Back leg straight and strong. Think about pressing the outer edge of your right foot to the mat. Now moving with our breath, As you inhale, Start to straighten the left leg, Reach your arms up, Maybe look up. As you exhale, Come back, Warrior two. Two more just like that. Inhale. And exhale. Good. One more. And exhale, Warrior II. Good. Flip the left palm up, Bringing the right hand to the back leg. And when you're ready, Reverse your warrior. Good. You can look up or back down towards your left foot. Deep breath in. Long breath out. One more inhale. And exhale back to warrior two and then drop the left elbow on top of your left thigh, Still pressing down with the outer edge of your right foot, Front knee is still bent, Or you can drop the left hand down on a block or on the ground. And then reaching your right arm up, Stacking your shoulders, Coming to side angle pose. Good. Stay here or if you like inhale to open up your heart and then exhale reach your arm overhead, Palm faces down. Feeling this stretch. On the right side of your body. Deep breath in. Long breath out. Good. Slowly start to come all the way up to warrior two and then straighten the front leg. It should feel really good. And then bring your hands to your hips, Heel toe, Heel toe, The back foot in just a little bit. So we're getting ready for triangle pose. You still have a heel to arch alignment, Just a shorter stance. You can reach your arms front and back and then start to reach your left fingertips forward, Your hips move back. When you can't reach anymore, Your hand drops somewhere on your leg, Maybe on a block. On the inside or outside of your foot. Good. Just make sure you're not pressing your knee back. So front leg is straight but you can have a slight bend in your knee depending on how this feels in your hamstring, Back leg. Is straight. Good. Right hand can stay on your hip or reach it all the way up. Trikonasana, Triangle pose. Good. Deep breath in. Long breath out. And one more inhale. Full exhale. Now bring your hand to your hip, Slight bend in the front knee. We're moving to half moon. So if you have a block, You can grab your block with the left hand, Slight bend in the front knee, And then come on to the back toes. So you can stay here or maybe try lifting the back toes off the mat. Good, You can flex your foot, Press your heel away, Stack your shoulders. Stay here, Reach your right arm all the way up. Good. Deep breath in. Long breath out. Good. Stay here or if you like, Bend the right knee and grab your right foot. Good. Come into candy cane pose. Take a deep breath in. Long breath out, Good. If you lose your balance, It's okay, You can come back. Deep inhale and then as you exhale slowly Bring the right foot beside the left. Coming to a four-fold. Good. So forward fold at the top of your mat. Bend your knees a lot. Allow your head to be heavy. Nod your head yes shake your head no good and then start to grab the big toes with your peace fingers and your thumb Inhale, Lengthen your spine. As you exhale, See if you can pull your thumbs towards you, Bend your elbows and lean forward. You can bend your knees as much as you need. With every inhale, Spine gets longer. With every exhale, Maybe you move a little bit closer to your legs. Deep breath in. Long breath out. Get it. Let go of your big toes, Bring your hands to your shins, Halfway lift, Inhale. Fold forward exhale good inhale come all the way up Reach up, Palms touch, Overhead. As you exhale, Bring your hands to your heart. And stand tall in mountain pose. Good, Come back to your breath. Deep, Long breaths in through the nose. And full, Slow exhale through the nose or the mouth. Notice your mind, Notice what's going on up there. See if you can let go. Any thoughts? Emotions, Feelings that are coming up. And just bring your awareness back to your breath. Good, From the top of your mat. You're going to take a big step back with the left foot this time. So getting ready for warrior two on the second side. So adjust your stance first. Heel of the right foot in line with the arch of the left. And then hands to your hips, Turn your shoulders towards the long edge of your mat. When you're ready, Bend the front knee. Check to make sure your knee is right over your ankle. If it's not, Adjust your feet and then look inside your knee. You should be able to see your big toes. Good if you like arms reach palms down gaze is soft over your right fingertips warrior two on the second side good back leg straight and strong pressing the outer edge of the left foot to the mat. Now moving with our breath, As you inhale straighten your leg, Reach your arms up, Maybe look up. Exhale back to warrior two. Two more like that, Inhale. Warrior II exhales. Last one. And exhale. Good. Flip the right palm up, Bring the left hand to the back leg, And then reverse your warrior. Keep it reaching right fingertips back Maybe look back towards your left toes. Back leg straight and strong. Front knee still bent. Deep breath in. Exhale back to warrior two and then drop the right elbow on top of the right thigh you can bring your hand to the ground you can bring it on top of a block Wherever you are, See if you can open up your shoulders. Sorry, Open up your heart back your shoulders and then maybe reach your left arm up good You can look up towards your thumb if that feels good. You can look to the sides or down Yet, Friend is still bent. Stay here, Or if you like, Open up your heart, Inhale, Reach your arm overhead, Palm down, Exhale. Good, Feeling the stretch on the left side of your body. Making sure your shoulders are comfortable, Left shoulder away from your ear. You're still pressing the outer edge of the fabric. The left foot to the mat. Deep breath in. As you exhale slowly come back up warrior two good start to straighten the front knee it should feel really good and then heel toe heel toe the back foot in just a little bit getting ready for Trikonasana Triangle Pose. So both legs straight, Reach your arms front and back. Reach your right fingertips forward, Hips move back. Good. When you can't reach anymore, Drop your hand somewhere on your leg. Or on a block on the inside or outside of your leg, Front knee can have a generous bend. Good. Stack your shoulders, Maybe reach your left arm up towards the ceiling. Good. You can look up. Triangle pose. Deep breath in. Long breath out. Left hand to your hip, Slight bend in the front knee. If you have a block, You can grab your block. If not, You can bring your right fingertips to the mat and just walk them forward. And then start to come onto the back toes. So you can stay here. And just open up your heart to the side. If you want to try balancing, You can start to hover your toes off the mat or lift it all the way up. Good, Flex your foot. Press your heel away. Good, Stay here. Reach your arm all the way up. Good, Half moon pose. And your balance may be different on this side. So if you fall out, It's okay. Come back. Don't get frustrated. We're all different, On different days, On different sides. Depending on what's going on. Get it. Stay here or if you like you can start to bend your knee and grab the inside of your fights. Good, Candy cane pose. Open up your heart to the side. Good, Deep breath in. Long breath out. One more inhale and then slowly, Wherever you are, Bring the left foot beside the right and fold forward over your thighs. Good. Bring your hands to your shins, Halfway lift, Inhale. Forward, Exhale. Good. Just folding forward, You can have your knees bent. Good. You can grab your big toes again or maybe this time bring your hands under your feet so your toes are touching. Your wrist. Yet. So your palms Or under your feet, Good. And then inhale to lengthen Exhale, Lean forward towards your legs. Deep breath in. Long breath out. Good. Slowly bring your hands out from under your feet, Hands to your shins, Halfway lift, Inhale. Fold forward exhale good inhale come all the way up reach up palms touch overhead Exhale to bring your hands to your heart center. Coming to mountain pose. Soften your shoulders, Soften your jaw. Open your gaze. In your forehead. Next inhale reach your arms all the way up Exhale, Fold forward over your thighs. Past the ocean's halfway limit. And fold forward. Okay, Plant your palms Step back to plank. You can move through a vinyasa. Or go straight to downward facing dog. We're all gonna meet in Down Dog. Good, Take a deep breath in. Exhale all the air out Good, Slowly drop your knees. Bring your knees, Mat distance apart, Big toes together. Push your hips back. Towards your heels. Coming to child's pose. Allow your forehead to rest on the mat or on a block, Or you can stack your hands and bring your forehead onto your hands. Take a deep breath in. Exhale all the air out. Good. Slowly come onto your hands and knees. Walk your knees forward. And cross your ankles, Come to a seat. Good. Extend your legs long and we're going to come to a forward fold so you can sit on a pillow or a folded up blanket or fold up your mat. And just so you can sit on the edge of something and tilt your hips forward so it helps you sit a little bit taller Legs long, Flex your feet, Press your heels away. Your toes are pointing back towards you. Good. As you inhale, Reach your arms up. And then exhale with a long spine. You're going to lean forward. Towards your legs. And as you lean forward, You can bring a generous bend in your knees. You're thinking about keeping your spine long. And your knees can be bent. So grabbing your shins, Your ankles, Somewhere on your legs, Your toes. Maybe using a strap around your feet. Do it with every inhale, Spine gets long. With every exhale, You fold. Breathing deeply. And slowly start to come all the way up. Bend one knee and then the other. Walk your feet towards you, Give yourself a hug. Maybe bring your forehead to your knees. And thank your body for everything it does for you. For all the poses on and off the mat. When you're ready, Slowly make your way to your back. Come to lying down on your back. You can bring your knees in with you good maybe gently rocking from side to side Drop your feet on the mat. Knees bent. Good. And then flex the right foot, Bring your right ankle on top of your right thigh. So coming to a figure four shape, Your left foot can stay on the mat, Or you can start to lift it up, Grabbing the back of your thigh. Or your shin, Wherever you are, Your shoulders. Are solved. Away from your ears. And both feet are flexed to protect your knee, Being really mindful of how this feels. Especially in your right knee if there's any kind of pain or discomfort Please lower your left foot or just come out of the pose. Take a deep breath in. Long breath out. One more inhale. And exhale slowly bring your foot down if it's lifted and we're going to come into a twist so if you want to cross your legs continue to cross the right leg over the left lift your hips up towards the right side and let your knees fall towards the left If crossing your legs doesn't feel good, You can just stack your knees and let your knees fall to the left side. Take whatever arm variation feels good for you. Arms to either side. You can come to cactus arms. You can reach your arms overhead. You can turn your head to the right opposite side of your knees if that feels good. If you like, You can bring your left hand on top of your right thigh and reach down with your right hand and grab the left side. So wherever you land. See if you can ground your shoulders. Off in your jaw. And soften your gaze or close your eyes. And just breathe. Notice as we come to stillness towards the end of our practice. If your mind is starting to wander. If you're thinking about the rest of your day, Your weekend. Just notice, And without judgment. Just gently bring your awareness back. To your breath back to this moment. And give yourself permission to be here for a little bit longer. Deep breath in. Exhale, Let it all go. And when you're ready, You can slowly start to come out of the pose, Let go of your foot if you're holding on to it. Bring your feet back flat on the mat. Knees bent and just pause here for a breath or two. Rounding your lower back and when you're ready moving to the second side so flex the left foot bring your ankle on top of the right side and on this side this may already be enough If you want a little bit more, You can start to lift the right foot off the mat, Grabbing the back of your thigh. For your shin. Softening your shoulders, Flexing both feet to protect your knees. And just breathing here, Noticing where you feel this pose, Making sure it's not pain or discomfort. Slowly bring your foot down if it's lifted and if you want to cross your legs cross the left foot over the right Lift your hips up to the left. Let your knees fall to the right Take your arm variation. Out to a tea, To cactus, Or overhead, Or you can bring right hand on top of the thigh and reach down with your left and grab your foot. It wherever you are shoulders are grounded maybe turn your head to the left if that feels good in your neck and then soften your gaze and just breathe here. Breathing into this twist. Deep breath in. Long breath out. One more inhale. And exhale, Let it go. Slowly start to come out of the pose. Uncross your legs if they're crossed. Then hug your knees and breathe. Maybe lift your shoulders and your head, Bring your forehead to your knees. Curl up into a tight little ball. And then when you're ready, Shavasana. Finding whatever shape your final posture looks like. Grabbing layers or props, Anything you need to get really comfortable here. Allowing your hips and your shoulders to be heavy, Your spine long, Grounded on the mat. Arms by your side, Palms face up, Fingers gently curled in. Soften your jaw, Part your teeth, And allow your tongue to fall away from the roof of the mouth. Soften the muscles of the face and your eyelids, Allowing your eyes to gently close. And then scanning from the crown of your head all the way down to your fingers and your toes. See if there's any part of your body that you can soften and let go of just a little bit more to get comfortable here. Allow your body to rest and breathe naturally and take in the effects of your practice. Take a deep breath in. And a long breath out. One more like that, Deep inhale. Full and complete exhale, Let it go. And slowly start to bring some movement back to your body. Moving your fingers, Your toes, Your wrists, And your ankles. Maybe gently rocking your head from side to side. When you're ready, Bend one knee and then the other. Roll onto your right side. In a fetal position using your bottom arm as a pillow. You And then when you're ready, Push yourself up to a comfortable seat. Sitting with your spine tall, Your neck straight. Your chin parallel to the mat. Soften your shoulders, Soften your gaze, Or close your eyes. Bring your hands by your side. Inhale to reach all the way up. Palms touch overhead. Exhale, Bring your hands to your heart and bow your head to your hands. Thank yourself for coming to your mat today, For spending this time for yourself, For your practice. To your third eye, The space between your eyebrows. May your thoughts be kind. Thumbs to your lips. May your words be caring. To your heart center. May your heart be filled with love and gratitude. Thank you so much for practicing with me today. Namaste.