Flow to Center: 50-Minute Vinyasa

Reconnect with your inner balance in this comprehensive 50-minute Vinyasa practice. Designed to bridge the gap between effort and ease, this flow guides you through intentional transitions to build heat and strength, followed by grounding postures to soothe the nervous system.

Whether you are looking to clear your mind or energize your body, this session offers a complete moving meditation to help you find your center and carry that peace off the mat.

Transcript

Onto a comfortable seat. You can sit on top of a pillow, Folded up blanket. Just sit with your spine tall. Next straight chin parallel to the mat and just begin to arrive here Letting your hands rest somewhere on your legs or your lap. Soften your shoulders down your back. Soften your gaze or close your eyes if that feels comfortable. And just begin to arrive here Feeling the ground. Supporting you. Just bring your awareness to your breath. Just notice how your breath feels today. Quality of your bath if it's fast or slow deep or shallow and then taking three cleansing breaths here together take a deep breath in through your nose Open your mouth and sigh it out. Let it go. Two more like that. Deep inhale through your nose. Open your mouth and slowly and quietly sigh it out. Last one. Deep breath in. And sigh it out, Let it go. Continue breathing deeply in and out of your nose if that feels comfortable for you. And as you breathe here, Bring your awareness to your body. Just 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. Be mindful of that if anything I say at any point doesn't feel right in your body please don't do it Just come out of the pose and take a resting posture that works for you. Bring your hands by your side. Inhale, Reach your arms all the way up. Palms touch overhead. And exhale. Bring your hands to your heart. Bow your head to your hands. And think of one thing that you're grateful for today. Inhale reach arms all the way up palms touch overhead Exhale hands to your heart. One more like that inhale And exhale. Good. Bring your left hand by your side, Fingertips on the mat or on a block. Inhale, Reach your right arm all the way up and over towards the left side. Feeling the stretch on the right side of your body, See if you can press your right hip down to the mat. Good. Deep breath in. Exhale, Soften your shoulder and lean a little bit more. Good. Next inhale, Come all the way back up and switch sides. So right fingertips on the mat or on a block. As you inhale, Reach your left arm all the way up and over towards. The right side. And then pressing your hips down to the mat. Softening your shoulders. Inhale, Come all the way back up to center. And then slowly make your way to your hands and knees coming to a tabletop position. So moving your props away. And coming to tabletop. Spread your fingers wide, Wrists under your shoulders, Knees right underneath your hips. You can keep your toes tucked if that feels better in your knees or you can pad your knees. And then pull your belly towards your spine. You're looking straight down so the back of your neck is long. Moving through some cat-cows with our breath. Inhale, 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, Look up. Exhale, Round your back, Tuck your tail, Look down. Good. One more. Inhale. Drop your belly. Open up your heart. Look up. Cow pose. Exhale, Round your back, Tuck your tail. Cat pose. Good. Come back to tabletop. Bring your knees as wide as the mat. Big toes together. And then push your hips back towards your heels. Coming to child's pose. Extend your arms forward. And keeping your arms active, So pressing your fingertips and the palms down. See if you can keep your elbows lifted, But shoulders soft away from your ears. Let your forehead rest somewhere, Either on the mat or on a block. Then actively pushing your hips back towards your heel. Breathing deeply in and out of your nose. Slowly start to walk your hands towards the right side of the mat. Maybe bring your left hand on top of the right. And then pushing your hips back towards your heels. Feel the stretch on the left side of your body. Shoulder soft, Head heavy. Take a deep breath in. Long breath out. Get slowly. Start to walk your hands. Towards the opposite side, Maybe bringing the right hand on top of the left. Then pushing your hips back towards your heels. Again, Shoulders soft, Your head heavy. Noticing the stretch on the right side of your body Slowly walk your hands back to center and then come all the way up to your hands and knees. Bring your knees under your hips. Walk your hands forward. Next, Inhale. Drop your belly. Open up your heart. Look up. Exhale, Tuck your toes, Push your hips up and back. Downward facing dog. Good. First down dog, Maybe bend one knee and then the other. Walking your hips from side to side, Just noticing how this pose feels in your body, Noticing any areas that feel tight. And when you're ready, Come to stillness. So maybe bending your knees a lot and pushing your hips up towards the ceiling. Spread your fingers wide, Shoulders away from the ears. Good belly to spine. Next, Inhale, Lift your right heel all the way up. And exhale, Bring it back down. Good. Inhale, Left heel lifts up. Exhale, Bring it back down. Good. Next, Inhale. Lift your heels. Bend your knees. Look forward. And then as you exhale, Slowly walk to the top of the mat. Coming to a forward fold. Good. So keeping your feet either hip distance apart or wider. Just again, Bending one knee and then the other. Just noticing how this feels in the backs of your legs. And you can bend your knees a lot, Bringing your belly to your thighs. Fingertips can stay on the mat. You can grab opposite elbows. And then let your head hang heavy. Just notice how this feels in your back. This should feel like a really nice release. Notice if there's any part that you're holding on to that you can soften. Take a deep breath in. Exhale all the air out. Good. Bring your hands to your shins as you inhale, Halfway lift. And then exhale to fold forward. Two more like that. Inhale, Halfway lift. Lengthen your spine. And then exhale, Bend your knees to fold forward. One more like that. Inhale. And exhale, Fold forward over your thighs. Good. Next inhale. Slowly come all the way up. Reach your arms all the way up. Palms touch overhead. And exhale, Bring your hands to your heart. Good. Mountain pose. Hands can stay at your heart or you can bring your hands by your side, Palms facing forward. Inhale, Roll your shoulders up towards your ears and then down your back as you exhale. Slight tuck of the chin so the back of your neck is long. Soften your gaze or close your eyes if that feels good. Then just notice your mat under your feet. Maybe lift your toes up. Just notice that feeling of the soles of your feet grounded on the mat. And slowly bring your toes back. Standing tall in mountain pose. Inhale, Reach all the way up. Exhale bring your hands to your heart Two more. Inhale, Reach. Exhale hands to your heart. One more like that. Inhale. And exhale. Good. Inhale. Reach all the way up. Interlace your fingers and then let your palms face up towards the ceiling. See if you can soften your shoulders down your back. Good. Inhale. Reach up. Exhale. Lean to the left. Pressing your right foot down a little bit more. Inhale, Come back to center and then lean to the right. Inhale back to center. Lean to the left. Inhale to center. Lean to the right. One more each side. Inhale center. Lean to the left, Shoulders soft. Inhale to center and lean to the right. Inhale, Come all the way up. And then palms together, Hands to heart. Inhale, Reach all the way up. Exhale, Fold forward over your thighs, Coming to a forward fold. Hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. Good. Inhale. Come all the way up. Reach up. Palms touch overhead. Exhale, Hands to your heart center. Inhale to reach. Exhale to fold. Lengthen your spine, Inhale Fold forward, Exhale. Inhale all the way up, Palms touch overhead. And exhale, Hands to your heart center. Inhale to reach up. Exhale, Fold forward. Hands to your shins, Halfway lift, Inhale. Good, This time plant your palms, Step it back to plank. Good. So plank pose. Your knees can be up or you can drop your knees. If your knees are down, They're just behind your hips. Toes tucked either way, Pressing your heels back, Pull your belly towards your spine, Shoulders right over your wrist. Good looking straight down take a deep breath in Exhale all the air out. Good. Inhale up. And then as you exhale, Drop your knees if they're lifted. And then your chest, Your chin come all the way down. To your body. Good. Plant the tops of the feet to the mat and press them to the mat so much so that your knees start to lift up. Pull your elbows towards your body. As you inhale, Lift your chest, Your shoulders, Your head. Baby cobra and exhale to lower. Get two more like that. Inhale to back bend. Exhale till open. Good. Inhale to lift up. And exhale, Lower down. Good. Next, Inhale. Tuck your toes. Push up to table or plank. So knees can be up or down. And then as you exhale, Downward facing dog. Take a deep breath in. Open your mouth, Sigh it out, Let it go. Next inhale, Lift your right heel up. Exhale bring it back down. Inhale, Left heel up. And bring it back. Good, Next inhale, Lift your heels, Bend your knees, Look forward. And then as you exhale, Slowly make your way to the top of the mat, Fourfold. Hands to your shins, Halfway lift. Inhale. Fold forward as you act. Inhale come all the way up reach up palms touch overhead Exhale, Hands to your heart center. Inhale to reach. Interlace your fingers, Palm face up. Good, And then lean to the left. Back to center, Inhale. Lean to the right. Inhale, Come back to center, Palms together. As you exhale, Fold forward over your thighs. Hands to your shins, Halfway lift. Inhale. Exhale, Plant your palms. Step it back to plank. Knees up or down. Take a deep breath in here. Exhale, Knees, Chest, Chin. Come all the way down to your belly. Elbows towards your body. Press the tops of the feet down. Inhale to back bend. Exhale till lower. Good. Tuck your toes. Next, Inhale. Push up, Table or plank. And exhale, Downward facing dog. Take a deep breath into your nose. Open your mouth. Slide out. Let it go. Good inhale right heel up Exhale, Bring it back down. Next, Inhale, Left heel up. And exhale to bring it back down. Good. Inhale. Lift your heels. Bend your knees. Look forward. Exhale, Slowly make your way to the top of the mat, Forward fold. Good. Hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. Inhale, Come all the way up, Reach up, Palms touch overhead. And exhale hence your heart center. Good. Inhale, Reach up. Interlace your fingers, Palms face up. And then as you exhale, Lean to the left. Inhale back to center and lean to the right Inhale to center and then as you exhale palms together fold forward over your thighs Hands to your chins, Halfway lift. Lengthen your spine. Exhale fold forward. Plant your palms. Step it back. To plank so knees up or down take a deep breath in And then as you exhale, Drop your knees, Your chest, And your chin. Come all the way down to your belly. Press the tops of the feet to the mat, Elbows right next to your body. Inhale to lift, Back bend. Exhale to lower down. Good. Tuck your toes. Press up. Table or plank as you inhale. Downward facing dog as you exhale. Take a deep breath in through your nose. Open your mouth. Sigh it up. Let it go. Next, Inhale, Lift your right heel up. Exhale, Bring it back down. Inhale left heel up and exhale bring it back down Good. Drop your knees. Bring your knees as wide as the mat. Big toes together. And then push your hips back towards your heels. Child's Pose. Good. Let your forehead rest on a mat or on a block. And just pause here. Notice your breath. See if you can slow down your breath. Deepening your inhale. And lengthening your exhale. Feeling your body expand as you breathe in. And soften and melt into the mat a little bit more as you breathe out. Good. Start to activate your arms, So pressing your fingertips and your palms to the mat, So elbows lifted, Shoulders away from the ears. And then from here, Start to walk your hands towards the right side, Maybe bringing the left palm on top of the right, And then pressing your hips back towards your heels. Let your head be heavy, Shoulders soft, Feeling the stretch on the left side of your body. Deep breath in. And exhale all the air out. Slowly start to walk your hands back to center and all the way towards the left side. Good, Maybe bringing the right hand on top of the left. Pushing your hips back towards your heels. Feeling the stretch. On the right side of your body. Deep breath in Long breath out. Get slowly start to walk your hands back to center. Coming back to child's pose. Come up to table. Knees under your hips. Wrists under your shoulders walk your hands forward inhale drop your belly open up your heart look up cow pose then as you exhale tuck your toes push your hips up and back downward facing dog Good. Pausing here in down dog, You can stay in stillness or you can walk your dog bending one knee and then the other. Just noticing how this one feels compared to the first one. Next, Inhale, Lift your right heel all the way up. And then as you exhale, Step forward to the top of the mat. So coming to a lunge and then drop the back knee down, Keeping the back toes tucked. So back knee can stay up if you like or you can drop it down. Front knee is right over your ankle. You can stay here or if you like start to lift your arms all the way up. Soften your shoulders down your back, Coming to your lunge. Feeling the stretch on top of your left thigh. Make sure your right knee isn't going past your ankle. If it is, You can just walk your foot forward a little bit. Good. Soften your shoulders. Soften your jaw, Your forehead. Take a deep breath in. And then exhale, Bring your hands to either side of the front foot. Good. Moving with our breath. So as you inhale, Start to straighten the right knee. Pull your hips back. Flex your right foot. And then as you exhale, Come back to your lunge. Good. Inhale. Pull your hips back. Straighten your knee. Flex your foot. And exhale back to your lunge. One more like that. Inhale. And exhale. From here plant your left palm and for this one you can tuck the toes and lift your knee up twisting to the right side so right hand can come to your hip or you can reach it all the way up Good. Stacking your shoulders. Open up your heart towards the right side. You can look up towards your thumb if that feels good. And then check the front knee. Make sure it's not moving away from your body. See if you can pull it towards you just a little bit. Pressing the left heel back. I get the button. And a long breath out. Get one more inhale. Exhale, Hands down either side of the front foot. Good. So lift the back knee if it's not lifted already. And then from here, We're going to drop the back heel down. So getting ready for a warrior one here. So dropping the back heel down. So your left foot is pointing to the top left corner of the mat. Keeping the right knee bent. Adjust your feet first. So you can have a heel to heel alignment. Or your feet can be wider apart on the mat. So on two train tracks. Now when you're ready. Slowly start to come all the way up. Warrior One. Good. When you get to warrior one, You can adjust your stance again, Walking your feet closer or further apart. And then think about moving your right hip back, Your left hip forward. Shoulders right over your hips and your shoulders are facing the short edge of the mat. Good. Hands can stay on the hips if that feels good, Or you can reach all the way up. Warrior one, Soften your shoulders down your back. Good. Soften your gaze, Your jaw, Your forehead. Just breathe here warrior one pull your belly towards your spine Breathing deeply, Back legs straight and strong. Think about pressing. The back heel and the outer edge of your foot to the mat. Deep breath in. Long breath. Okay, Slowly bring your hands to your heart or to your hips. And then we're getting ready for pyramid pose. So you can adjust your stance a little bit, Walking your feet closer. But your back foot is still pointing to the top left corner of the mat. Front leg is straight. And then think about moving your right hip back, Left hip forward. Inhale, Open up your heart, Maybe look up. And then as you exhale, Hinging from the hips, Lean forward. Good. So you can stay halfway or you can come all the way down. You can bring your hands to block. On either whatever height feels good. You can bring your fingertips on the mat. You can grab your ankle, Bring your hands somewhere on your shin. Just make sure you're not pressing your knee back. So you can have a slight bend in the front knee. And then when you get to your pyramid pose, Think about moving the right hip back, Left hip forward. And just notice how that adjustment feels in your body. Making sure there's no pain or discomfort in the back of your right leg. Back foot is still pressing down, Your heels grounded. Good. Take a deep breath in. Lengthen your spine. And then as you exhale, See if you can fold forward a little bit closer to your right leg. With every inhale your spine gets long. With every exhale, You lean a little bit closer to your leg. Good, Breathing deeply. Right hip back, Left hip forward. Good. From here, Walk your hands forward. Pivot onto the back toes. And you can stay here. Or if you like, You can start to lift the toes off the mat. Walk your hands towards your right foot, Coming to standing split. Good. You can keep your foot flex. Or point your toes. Take a deep breath in. Long breath out. Hold one more inhale. And exhale. Good. Slowly step the left foot to the outside. Of the right foot good so you're crossing the left leg behind the right Just notice how this feels in the back of your left leg you can have a generous bend in the right knee Bring your hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. Good. Inhale. Halfway lift. Exhale, Fold forward. One more like that. Inhale. And exhale. Good. Keeping your legs as they are. Slowly come all the way up. Reach your arms all the way up. Palms touch overhead. Exhale bring your hands to your heart good inhale to reach up interlace your fingers palms face up and then as you exhale lean towards the left side Good. Take a deep breath in. Exhale all the air. Good. Inhale, Come back to center. And then as you exhale, Fold forward all over your thighs. Hands to your shins. Halfway lift. Inhale. Fold forward. Plant your palms. And then start to lift the left heel up. And then step it back to a lunge. Good. Drop the back knee. And then stuff it back to table. Inhale, Drop your belly, Open up your heart, Look up. Exhale, Tuck your toes, Push your hips up and back, Downward facing dog. Good, Take a deep breath in. Open your mouth. Sigh it out. Let it go. Inhale, Left heel lift up. Exhale, Step it forward to the top of the mat. And then you can drop the back knee. Keeping the toes tucked. You can stay here with your hands on the mat or on blocks, Or if you like, You can start to lift. Your arms all the way up. Soften your shoulders wherever you are. Soften your gaze. Check your front knee, Make sure it's right over your ankle. Take a deep breath in. Exhale hold pull your belly towards your spine Deep breath in. And exhale, Hands either side of the front foot. Good. Now moving with our breath, As you inhale, Pull your hips back, Straighten the front knee, Flex your left foot, And then exhale, Come back to your lunge. Inhale, Pull your hips back, Flex your foot, Straighten the knee. And exhale, Come back to your lunge. One more like that. Inhale. And exhale. Good. This time, Plant the right palm down on the mat or on a block. You can lift the back knee up for this one. So as you inhale, Lift your knee up, Twisting to the left side. Your left hand can stay on your hip or you can reach it all the way up. Stack your shoulders. Maybe look up towards your left thumb if that feels good. Check the front knee. Make sure it's still right over your ankle. Take a deep breath in. Press the right heel back. Long breath out hold here One more inhale. And exhale, Hands down either side of the front foot. Good. Lift the back knee if it's not already. And then drop the back heel down. So we're getting ready for warrior one. And adjust your stance when your fingertips or hands are on the mat. Adjust your feet so the back foot is pointing to the top right corner of the mat. Front knee is bent. And then when you're ready, You can start to come up. You can bring your hands to your hips, To your heart, Or you can reach it all the way up. Warrior One. When you get here, You can adjust your feet again. Bend in the front knee and then think about moving the left hip back. The right hip forward. Good. Shoulders soft down your back facing the short edge of the mat And reaching your arms up, Warrior one, Pull your belly towards your spine. Soften your jaw. Let your tongue fall away from the roof of the mountain. Soften your gaze or close your eyes if that feels good. Take a deep breath in. Exhale all the air out. Good. Inhale here. And exhale, You can bring your hands to your heart. Or to your hip And then start to straighten the front knee. We're getting ready for Pyramid Pose. So you may want to adjust your stance for this one, Bringing your feet a little bit closer. But the back foot is still on a slight angle, Pointing to the top right corner of the mat. Inhale open up your heart and then as you exhale with a long spine hinging from the hips lean forward and as you lean forward you may want to bring a bend in the front knee Good. You can stay halfway. Bring your hands to block. Or you can bring your fingers to the mat. Somewhere on your leg. And then think about moving the left hip back, Right hip forward. Back leg straight and strong. You're pressing the back heel and the outer edge of your right foot down to the mat. Good, With every inhale your spine gets long. With every exhale, Maybe you lean a little bit closer to your left leg. And this side may feel different so you may need a bigger bend in your knee. Bigger band, Is that right? Inhale, Spine gets long. Exhale fold forward. In. Lengthen your spine. And exhale lean a little bit closer to your legs From here, Start to walk your hands forward and then pivot onto the back toes. So you can stay here with your toes on the ground if you like. Or you can start to lift the back heel up. So it may not go too high. Or you can start to lift it up. Maybe walk your hands towards your foot. Maybe grabbing your ankle with one hand. I close. Extending splits. Back foot can be flexed or pointed. You're thinking about moving the crown of your head towards the mat. Good. Take a deep breath in. And then as you exhale, Bring your right foot to the outside of the left. So crossing at the right leg behind. Behind the left So bend in the left knee, Back leg is straight. Get. And just pausing here notice how this feels in the back of your right leg Bring your hands to your shins, Halfway lift. Inhale. Fold forward, Exhale. Two more. Inhale. Halfway lift. Lengthen your spine. Fold forward as you exhale. One more inhale And exhale. Good. Keeping your legs as they are. Inhale. Slowly come all the way up. Reach your arms all the way up. Palms touch overhead. And exhale. Hands to your heart. Inhale to reach up, Interlace your fingers, Palm face up, And then lean towards the right side. Good. Feeling the stretch on the left side of your body. Take a deep breath in. Exhale, Lean a little bit more. Inhale, Come back to center, Palms together. Exhale, Fold forward over your thighs. Hands to your shins. Halfway lift. Inhale. Fold forward exhale plant your palms or your fingertips and then start to lift the right heel up And then step it back to a lunge. Drop your knee. Step it back to tabletop. Wrists under your shoulders, Knees underneath your hips. Inhale, Drop your belly. Open up your heart. Look up. Exhale, Round your back. Touch your tail. Look down. Two more. Inhale to cow pose. Exhale to cat pose. Last one like that. Inhale. And exhale. Good. Slowly sit back on your heels. Bring your feet to one side. And then you're going to lengthen your legs forward. Come into a seat with your legs extended forward. You can sit on top of a pillow or a folded up blanket. And if you don't have it, You just want to tilt your hips forward a little bit so you can sit tall. You can bring your hands by your side on the mat or on block. Flex your feet, So your toes are pointing up, You're pressing your heels away from you. Inhale, Reach your arms all the way up, Soften your shoulders. And then as you exhale, Hinging from the hips, Start to bend your knees and lean forward. So see if you can keep your spine long. And bend your knees as much as you need Grab somewhere on your legs, Your ankles, Your feet, Your toes. With every inhale spine gets long With every exhale, You lean a little bit closer to your legs. Take a deep breath in. Long breath out. One more inhale and exhale Slowly come all the way up and then bend your knees, Bring your feet flat on the mat, Walk your feet towards you and give yourself a hug. Good. Thank your body for everything it does for you, For your practice. Good. From here, Extend the left leg long, Keeping the right knee bent. You can bring your foot to the outside of your leg, If that feels good. And then we're coming into a twist. So bring your right hand behind you. And then tent your fingers. Use your arm as a kickstand to sit a little bit taller. You can grab your right knee with your left arm and elbow. With every inhale, Sit tall. And then as you exhale, Twist from the belly. So you're twisting towards the right side. Inhale, Spine gets long. Exhale, Twist a little bit more. Maybe look over your right shoulder if that feels good. Hug. Your right knee close to your body. Inhale to sit tall. Exhale to twist. One more inhale And exhale. Slowly come back to center and then switching sides so extend the right leg long Bend the left knee And you can bring the foot to the outside of your leg. Bring your left hand behind you. Use it as a kickstand to sit a little bit taller. Hug your left knee with your right arm. Inhale to sit tall. Exhale, Twist from your belly. Inhale sitting tall. Exhale twisting a little bit more maybe look over your left shoulder if that feels good Breathing deeply in and out of your nose. Slowly come back to center and then extend your legs long. You're going to bring the soles of the feet together, Coming into seated butterfly. So your feet can be really far away from you or close to you, Whatever feels good. And just grab somewhere on your legs, Your ankles, Your feet, Your toes, And then sit tall. So just letting gravity pull the knees down towards the mat. You can stay here or you can start to lean forward. You can round your back for this one. Just walking your hands forward. Good. Just notice how this feels in your body. Slowly come all the way up. And then we're going to make our way to our back. So just coming to your back, Keeping your knees bent, Feet flat on the mat. And Just bringing your shoulders, Grounding your shoulders down. Maybe gently rocking your knees from side to side. Massaging your lower back. And then if you like, You can hug your knees in. Again, Just rocking from side to side or making circles with your knees in one direction and then the other. Good. Bring your feet down on the mat. Flex your right foot and bring your ankle on top of the left thigh. So we're coming into a figure four shape. You can stay here with your left foot flat on the mat. Think about moving the right knee away from your body. So you don't want to press it. But just think about that knee moving away from your body, Keeping your foot flexed to protect your knee. You can stay here, Or if you like a little bit more, You can start to lift the left foot off the mat, Grabbing the back of your thigh. Or your Shen. Good. Wherever you are, Shoulders are grounded. And then you can stay in stillness. Or if it feels good, You can gently rock from side to side. Good. Keeping your feet flexed and making sure there's no pain or discomfort anywhere in your body, Especially your right knee. Notice where you feel this pose and see if you can send your breath to that area in your body. And with every exhale, See if you can soften just a little bit more. Slowly start to bring the left foot down. And then we're moving 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. When you get here if it doesn't feel good you can stack your knees and just let your knees fall towards the left side. You can extend your arms. To a T or cactus arms. Maybe turning your head towards the right side, So opposite side of your knee. Soften your gaze or close your eyes if that feels good. Take a deep breath in. Exhale all the air out. One more inhale. And exhale. Slowly come back to center. Uncross your legs if they're crossed. Then just pause here. Bring your hands. Somewhere on your body, Maybe on your belly, Maybe one hand on your belly, One hand on your heart. And then with the next inhale, Feel your body expand. And then feel the next exhale. Under your hands as your body softens. Moving to the second side, So flex the left foot this time. Bring your ankle on top of the thigh and keeping your foot flexed, Think about moving the left knee away from your body. Right foot can stay on the mat if that feels good. Or you can start to lift. Your foot off the mat grabbing the back of your right thigh or your right shin and this side may feel different so don't expect it to look the same. You can gently walk from side to side or stay in stillness. I'm just noticing any sensations in your body. Making sure there's no pain or discomfort. Slowly bring your right foot down on the mat. We're going to move to our twist. So if you want to cross your legs, Continue to cross the left leg over the right. Lift your hips up towards the left side and let your knees fall towards the right. Extend your arms. To either side or to cactus arms. And maybe turn your head to the left if that feels good in your neck. Soften your gaze or close your eyes. Soften your jaw, Your forehead, Your eyebrows And just breathe into this twist. Slowly come back to center, Uncross your legs if they're crossed and just pause with your feet grounded on the mat. We're going to move into our final posture. So if there's anything else your body needs here, Take that now. Maybe you want to hug your knees into your chest. Maybe you want to come to happy baby pose or lift your heels up coming to an easy inversion. You may move into shoulder stand if that's in your practice. Anything your body needs. And then when you're ready coming to Shavasana. Corpse pose, Grabbing any props or layers. You may want to bring a bolster under your knees, Extending your legs long. You can keep your knees bent, Feet flat on the mat. You can bring the soles of the feet together coming into reclined butterfly Wherever you are, Arms by your side, Palms face up. Shoulders grounded and Scan your body from the crown of your head all the way down to your toes. Just notice if there's any part of your body that you're holding on to that you can soften and let go of. Just a little bit more Soften your gaze or close your eyes. And let your body 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. Slowly start to bring some movement back to your body, Wiggling your fingers, Your toes. Maybe gently rocking your head from side to side. When you're ready, Bend one knee and then the other. And roll onto your right side in a fetal position using your bottom arm as a pillow. Fetal pose after corpse pose reminds us that after every ending there's a new beginning. And slowly push yourself up to a comfortable seat. Sitting with your spine tall, Your neck straight, Chin parallel to the mat. Soften your gaze or close your eyes. Bring your hands by your side inhale reach all the way up pull the flex overhead And exhale, Bring your hands to your heart center. Bow your head to your hands. And thank yourself for coming to your mat today, For spending this time for yourself, For your practice. Thumbs to your third eye, The space between your eyebrows. May your thoughts be kind. Thumbs to your lips, May your words be caring. And thumbs to your heart center, May your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.