Grounded Power: Strength & Stability

Build a steady, sustainable heat with this powerful but accessible flow. This video prioritizes rhythmic movement and muscular endurance, using familiar shapes like lunges and planks to create a high-energy experience that stays within reach. We skip the acrobatics in favor of deliberate, powerful holds that build resilience from the ground up. This is an efficient way to wake up the body and clear the mind. While this is a bodyweight practice, feel free to keep a block nearby to support your alignment as we move through the standing series.

Transcript

Finding a seat. That's comfortable where you can sit with your spine tall. Maybe sit on. Folded up blanket or a pillow just to tilt your hips forward a little bit Tuck up the chin so the back of your neck is long. Let your hands rest somewhere on your legs or your lap. And shoulders down your back, Soften your gaze or close your eyes. Just to arrive here on your mat today. Bringing your awareness inward. Just bring your attention to your breath. Notice the quality of your breath today. Notice how it feels. It's fast or slow, Deep or shallow. Taking a few cleansing breaths together take a deep breath in through your nose Open your mouth and slowly quietly sigh it up, Let it go. Two more like that. Deep inhale through your nose. Exhale, Let it all go. Last one deep breath in. Open your mouth and slowly sigh it out. Let it all go. Now 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. Bring a slight constriction to the back of your throat. Coming to your ujjayi breath and audible breath. Sounds like. . . Fogging up a mirror. But with your mouth closed. As you breathe here, Just bring your attention to your body. Notice how your body feels. There's any part of your body that's maybe a little tight or sore. May need a little bit more love during practice. Be mindful of that. Anything I say during practice doesn't feel right for you. Please don't do it Come out of the pose. And take a resting posture that works for you. And then come back when you're ready. Your next inhale, See if you can sit a little bit taller. As you exhale, See if you can ground. And settle on your mat. Bring your hands by your side, Inhale, Reach your arms all the way up, Palms touch overhead. And as you exhale, Bring your hands to your heart. Bow your head to your hands. And just think of one thing that you're grateful for today. Inhale, Reach your arms all the way up, Palms touch. Exhale, Hands to your heart. One more like that, Inhale. And exhale hands to your heart center Bring your left hand by your side. You can tend to your fingers or bring your palm to the mat or a block. And as you inhale, Reach your right arm all the way up and over towards the left side. See if you can ground your right hip down a little bit more. And then feel the stretch on the right side of your body. Soften your shoulders away from your ears. Take a deep breath in. Exhale, Maybe lean a little bit more. One more inhale and exhale next inhale come all the way up to center and then switching sides so bringing your right fingertips or palm of the hand to the mat or to a block inhale reach your left arm all the way up and then towards the right side grounding your hips Feeling the stretch on the left side of your body. Take a deep breath in. Exhale, Maybe lean a little bit more. Good. Come all the way up as you inhale. This time bring your left hand behind you and tent your fingers using your arm as a kickstand to sit a little bit taller. Bring your right hand to the outside of the left knee. Good. Inhale, Lengthen your spine. And then as you exhale, Turn from your belly towards the left side. So coming into a gentle seated twist here. You can turn your head. And look over your left shoulder if that feels good in your neck. With every inhale you sit a little bit taller. With every exhale maybe you twist a little bit more. Breathing deeply. Good. Slowly come back to center and then switching sides. So right hand behind you. Tent your fingers or you can bring your hand on top of a block. And then use your arm as a kickstand to sit a little bit taller. Bring your left hand to the outside of your right knee. Inhale to sit tall. Exhale to twist. And you can tuck your chin a little bit if that feels good in your neck maybe look over your right shoulder Take a deep breath in. Exhale, Twist a little bit more. Inhale come back to center and then from here we're just going to come to a tabletop position so coming to your hands and knees And take your time. Move slowly, Mindfully. Making sure that today you pay a little bit more attention to the transition. Between the poses. So bringing your wrists under your shoulders, Knees right underneath your hips. You can keep your toes tucked if that feels better on your knees. Or you can pad your knees if that feels good. Spread your fingers wide. And then press your hands down. Pull your belly towards your spine. Tabletop pose looking straight down. Good. Moving through some cat-cows with our breath. 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, Look up. Exhale, Round your back, Tuck your tail, Look down. Good inhale to cow pose. And exhale to cat. Two more like that, Inhale. And exhale. Last one. Exhale to cat pose. Good. And then coming back to tabletop. You're going to extend the right leg back just keeping the toes tucked on the mat to start. And just walk back and forth a few times. Just notice how this feels. In your right ankle in the back of your leg. In your wrists, Shoulders. Just rocking back and forth a few times. Good. You can stay here or if you like, Flex your foot and lift your heel up just to the level of your hip. Good. Toes are pointing straight down. Again, You can stay here, Or if you like, You can extend the left arm, Opposite arm forward, Thumb faces up, And then pull your shoulder away from your ears. Pull your belly towards your spine, Balancing table. Take a deep breath in. Long breath out. Good. One more inhale. And exhale, Bring everything back down, Keeping the right leg extended, Toes tucked. You're just going to walk the right toes towards the left side. So just bringing your right foot towards the left side, Maybe off your mat. And then if it feels good, You're going to turn your head and look at your right toes. Good. Feeling the stretch on the right side of your body, Take a deep breath in. Exhale all the air out. One more inhale. And then come back to center and come to tabletop position. Good. From here, Bring your knees as wide as the mat. Big toes together. Push your hips back towards your heels. Coming to Child's Pose. Keeping this Child's Pose active. So fingers spread wide. Maybe your elbows are lifted. And then bring your forehead down either on a mat or on a block. Good, Actively pressing your hips back towards your heels. Deep breath in. Feel your body expand as you breathe in. And see if you can soften as you breathe out. Slowly come back to tabletop, Bring your knees under your hips, Wrists under your shoulders, And then extend the left leg back this time. Coming to the second side, So keeping the left toes tucked, Just rocking back and forth a few times. Again, Noticing how this feels on this side in your left ankle, Back of your leg. In your wrists and your shoulders. And then coming back to center, You can stay here if this is enough. Or if you like, Flex your foot and lift your heel up just to the level of your hips. So don't go too high. Just to the level of your hips, Toes are pointing straight down. Good. Stay here, Or if you like, You can extend the right arm forward, Thumb faces up. Now pull your shoulder away from your ears. Good. Pull your belly towards your spine. Balancing table. Take a deep breath in. Long breath out. One more inhale. And exhale bring your hand down and toes down on the mat keeping the left leg extended you're just going to walk the toes towards the right side so maybe bringing your foot off the mat and just if it feels good look over your right shoulder towards your left toes. Feeling the stretch on the left side of your body. Take a deep breath in. Exhale all the air. Slowly come back to center. Coming to tabletop position. Walk your hands forward. Tuck your toes under. And then push your hips up and back. Downward facing dog. First down dog of our practice. Maybe bend one knee and then the other. Pedaling your feet, Walking your dogs. Notice how this feels in your body. Moving mindfully. And just being curious about. . . Any part of your body that's maybe still a little tight. Get spreading your fingers wide. Let your head hang heavy. Maybe not. Your head yes. Shake your head no. And then coming to stillness, You can bend your knees a lot, Pushing your hips up towards the ceiling. Heels move towards the mat, Not necessarily touching. Good, Take a deep breath in. Exhale all the air out. Good, Next inhale, Lift your heels, Bend your knees, Look forward. And then as you exhale, Slowly walk your feet towards the top of the mat, Coming to a forward fold. Keeping your knees bent as much as you need so you can let your shoulders and your head hang heavy here. Your fingers can stay on the mat. You can bring your hands to block. You can grab opposite elbows. You can stay in stillness or maybe bending one knee and then the other gently rocking from side to side. Good. Feeling this release in your back. Slowly bring your fingers down on the mat. If they're not there already. And then again, Just maybe rocking your head, Nodding your head, Yes. Shaking your head, No. Good. Bring your hands to your shins. Inhale to halfway lift. Exhale to fold forward. Two more like that. Inhale, Halfway lift. Exhale forward. One more inhale. And exhale. Okay, Next inhale, Come all the way up, Reach up, Palms touch overhead. And then exhale, Bring your hands to your heart center. Good. Standing tall in mountain pose. Arms by your side. You can bring your feet hip distance apart or wider or closer. As long as you feel really grounded and settled. Feeling your feet grounded on the mat. Maybe lift your toes up. Just notice how that feels in the bottom of your feet. And then gently bring. Your toes back down Good. Pull your belly towards your spine. Inhale. Roll your shoulders up towards your ears. And then down your back as you exhale. Two more like that. Inhale, Shoulders roll up towards your ears. And then down your back One more. And exhale. Good. Standing tall in mountain pose. Keeping your left hand by your side. Inhale. Reach your right arm all the way up and over towards the left side. Good. Feeling the stretch. On the right side of your body. See if you can ground your right foot a little bit more and then reach your right fingertips towards the left side. Take a deep breath in. Exhale all the air out. Inhale, Come back to center and switch sides. So right hand by your side. Inhale, Reach your left arm all the way up and over towards the right side. Grounding both feet, Especially your left. Feeling the stretch on the left side of your body. Next inhale, Come all the way back up and then coming to Mountain Pose. Good. Inhale, Reach all the way up. Exhale fold forward over your thighs Bring your 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, Hands to your heart center. Adding on to that. Inhale, Reach. Exhale fold. And see your shins halfway left. Inhale. Fold forward as you exhale. Plant your palms or fingertips. Step the right foot back and then drop the back knee. So coming into a low lunge here, Your hands can stay, Fingertips can stay on the mat. You can bring your hands to blocks or if you like, You can bring your hands to your left thigh. Good. Check the front knee. Make sure it's right over your ankle. So if your knee is going past your ankle, It just means you can walk your foot forward a little bit more. Good. Back toes can be tucked or if it feels comfortable coming to the top of the back foot. Stay here or if you like, Inhale, Reach your arms all the way up. Sobbing your shoulders down your back. Pull your belly towards your spine. Take a deep breath in. Exhale all the air out. One more inhale. And exhale, Hands down either side of the front foot. You can keep your fingertips on the mat or bring your hands to blocks. And then moving with our breath. So as you inhale, Pull your hips back. Flex the left foot so your toes are pointing up. Straighten your knee. Good. Exhale, Come back to your lungs. Inhale, Pull your hips back, Straighten your knee, Flex your foot. And exhale back to your lunge. One more like that, Inhale. And exhale. Good. From here, Coming to a twist. So plant your right palm. If you like, You can tuck the back toes. And as you inhale, Lift the back knee up and twist towards the left side. Good. Left hand can come to your hip or you can reach it all the way up. Good. Check your front knee. It wants to move away from your body. See if you can bring it towards you. Keeping the knee over your ankle. Good pushing the right heel back stacking your shoulders, Open up your heart towards the left side, Maybe look up towards your thumb, If that feels good, In your neck. Take a deep breath in. And exhale, Slowly come back, Hands down either side of the front foot. You can step it back to tabletop or plank. Good. And then as you exhale, Come to downward facing dog. Good. Breathing in downward dog. You can stay in stillness or you can walk your dog if that feels good. Take a deep breath in through your nose. Open your mouth, Sigh it out, Let it go. Next, Inhale, Lift your heels, Bend your knees, Look forward. And then exhale, Slowly make your way to the top of the mat, Coming to a forward fold. Inhale, Halfway lift. Exhale, Fold forward. Inhale, Come all the way up. Reach up, Palms touch overhead. And exhale, Hands to your heart center. Good. Inhale to reach up. As you exhale, Drop the left arm by your side. Good. And then reach your right arm towards the left. Take a deep breath in. Long breath out. Good. Inhale. Come all the way back up. And then switching sides. Right hand by your side. And reaching your left fingertips towards the right side. Deep breath in. Long breath out. Good. Inhale. Come all the way up. Reach up. Palms touch overhead. And exhale. Fold forward over your thighs. 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. Hands to your heart. Inhale to reach. Exhale to fold. Halfway lift as you inhale. Fold forward as you exhale. Plant your fingertips or palms. Step the left leg back this time. Drop the back knee. Good. Check the front knee. Make sure it's over your ankle. Good. You can keep your fingertips on the mat. Hands on blocks or you can bring your hands on top of your right thigh. Back toes can stay tucked or you can come to the top of the back foot if that feels good. Stay here or inhale, Reach your arms all the way up and then soften your shoulders down your back. Soften your jaw, Soften your forehead. Soften your gaze. Take a deep breath in. And then exhale, Hands either side of the front foot. And then moving with our breath. So as you inhale, Pull your hips back, Straighten the front knee, Flex your foot. And exhale, Come to your lunge. Two more, Inhale. And exhale. Good. Inhale. Pull your hips back. Straighten your knee. Flex your foot. And then come back to your lunge. Good. Moving to our twist. So plant the left palm down. If you like, You can keep the back knee down or tuck the back toes. Inhale to lift the back knee up, Twisting towards the right. Right hand can stay on your hip or you can reach it all the way up, Stacking your shoulders. Check the front knee. Make sure it's moving towards your body, Still over your ankle. Take a deep breath in. Exhale all the air out. You can look up towards your thumb if that feels good. Deep inhale. And exhale slowly, Bring your hands down, Step it back. To tabletop position. Knees under your hips, Wrists under your shoulders. Inhale, Drop your belly. Open up your heart. Look up. Exhale, Tuck your toes. Push your hips up and back. Downward facing dog. Take a deep breath in. Open your mouth, Sigh it out, Let it go. Good. Next inhale, Lift your heels, Bend your knees, Look forward. And then exhale, Step it forward to the top of the mat. Forward, Forward. Can you tense your shins? Halfway lift. Inhale. Fold forward as you exhale. Good. We're going to move into chair pose. So if you like, You can bring your feet closer, Bringing your toes together, Heels slightly apart, Or you can keep your feet hip distance apart. So just adjusting your feet if you need to. And then next inhale, Sit down into your chair and reach your arms up. Good. So coming into a squat, Keeping your spine long. And then if you look down, You should be able to see your toes in front of your knees. Back a little bit more. You can bring your hands wider so you can soften your shoulders down your back. Take a deep breath in. Exhale sit down a little bit more. Good. One more inhale. And then exhale, Fold forward over your thighs, Hands to your shins, Halfway lift, Inhale. Fold forward as you exhale. Plant your palms, Step it back to plank. Your knees can be up or down. Take a deep breath in here. And then exhale, Move to downward facing dog. Good. Pausing in down dog. Just notice your breath. Next inhale, Lift your right heel all the way up. And then as you exhale, Step it forward to the top of the mat. Good. So your back knee is up and then you're going to drop the back heel. So dropping the left heel down and then check your feet. You want to have a heel to arch alignment. So heel of the right foot is in line with the arch of the back foot. We're getting ready for warrior two. So when you're ready, You're going to come all the way up to warrior two. Adjust your stance if you need to. You can have a wide stance here. You want to make sure your front knee is over your ankle. So if it's going past your ankle, It just means you have to walk your feet further apart. And then your right knee wants to move towards the inside. You want to keep it moving towards your pinky toe. So if you look inside your knee, You should be able to see your big toe. Good. Arms reach front and back. Soften your shoulders. You can gaze over your right fingertips. Good. Warrior II. Back leg straight and strong. See if you can press the outer edge of the left foot to the mat. Now moving with our breath. So as you inhale, Start to straighten the right knee. Reach your arms all the way up. And then exhale back to warrior two. Two more like that. Inhale to reach, Straighten your knee. Exhale, Warrior two. One more like that. Inhale. And exhale, Warrior two. Good. From here, Start to straighten the front knee. Bring your left hand on the back leg and then reaching your right arm all the way up. And over. Good. Reverse triangle. Both legs are straight. You can look up or look down towards your left foot if that feels good in your neck. Take a deep breath in and then as you exhale slowly start to bend your right knee coming to peaceful warrior. Notice where. The stretch changes as you bend your knee. Take a deep breath in. And as you exhale, Come back to warrior two. Good. From here, Start to straighten the front knee. You can bring your hands to your hips to start. And we're going to move into triangle. So for triangle, You may want to heel toe, Heel toe the back foot in just a little bit to shorten your stance. And then reaching your fingertips front and back, Reach your right fingertips forward and move your hips back. When you can't reach anymore, You're going to drop your hand down somewhere on your right leg. You can bring your hand to a block on the outside or inside of your foot. Wherever you are, Make sure you're not pressing your right knee back. So you have a gentle bend in the front knee. You're trying to straighten your leg, But being really mindful of how this feels in your hamstring. So there may be a gentle bend in your knee. Then you can keep your left hand on your hip or you can reach it all the way up. Coming to Trikonasana, Triangle pose, Stacking your shoulders. You can look up towards your thumb if that feels good. Back leg is straight and strong. Good. Take a deep breath in. Exhale all the air out. One more inhale. And exhale Bring your left hand to your hip. If you have a block, We're going to move into half moon. So you may want to use your block. And you don't have to come to the full balancing pose. But if you have a block, Walk your block forward. If you don't have a block, You can just bring your hands forward, Starting to bend the front knee. And then coming to the back toes. So you can stay here. You don't have to lift off, But if you like, You can start to challenge your balance starting to lift. The left toes off the mat coming to half moon pose. Good. Left hand can stay on your hip or you can reach it all the way up, Stacking your shoulders. Good. Take a deep breath in. Long breath out. One more inhale. And exhale slowly. Bring your left foot beside the right. Good. It's coming to a forward fold at the top of the mat. Just pausing here. Notice if your legs feel different. Notice if your right leg feels a little bit longer than the left. Good. Bring your hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. Good. Inhale. Come all the way up. Reach up. Palms touch overhead. And exhale. Drop the left arm. Reach your right arm to the left. Come back to center. Inhale. Drop the right arm. Reach the left. Fingertips towards the right. Good. Inhale. Come all the way up. Reach your palms. And then exhale fold forward over your thighs and see your shins halfway lift as you inhale Fold forward as you exhale. Plant your palms. Step it back to plank so your knees can be up or down. Good. Wherever you are, Take a deep breath in. And then exhale, Downward facing dog. Good. Pausing in down dog. You can stay in stillness, Bending your knees a lot. You can pedal your feet if that's what your body needs. Take a deep breath in. Open your mouth, Sigh it out, Let it go. Good. Next, Inhale. Lift your left heel all the way up. And exhale, Step it forward to the top of the mat. Drop the back heel. So getting ready for warrior two on the second side. So check your alignment first. Heel of the left foot is in line with the arch of the right. Front knee is bent right over your ankle. And then when you're ready, Coming all the way up to warrior two. So when you get here, Check your alignment again. Make sure your front knee isn't going past your ankle. So adjust your stance if you need to. Back leg straight and strong. And your knee is moving towards your pinky toe side. So looking inside, You should be able to see your big toe. Shoulders right over your hips. Reaching your arms front and back. Gaze is soft over your left fingertips. Warrior II. Yeah. Pull your belly towards your spine. Soften your gaze. Now moving with our breath. So as you inhale, Straighten your knee, Reach your arms all the way up. Exhale, Warrior two. Two more like that, Inhale. Exhale, Warrior two. One more inhale. And warrior two again. From here, Start to straighten the front knee, Bring your right hand to the back leg and then reaching your left arm all the way up and over. And then you can look back down towards your right toes if that feels good front leg is straight Take a deep breath in. And as you exhale, Start to bend the left knee. Good. Coming to Peaceful Warrior. Deep breath in. Long breath out and then coming to warrior two. Good. So we're going to come into triangle pose. So maybe you bring your hands to your hips and adjust your stance a little bit. Heel toe, Heel toe, The back foot in. Just so your feet are a little bit closer for triangle. And then reaching your arms front and back. Reach forward with your left fingertips, Pushing your hips back. Good. When you can't reach anymore, Bring your hand down somewhere on your leg, On your shin. Maybe your hand comes all the way down to your foot or you can bring your hand to a block if that feels good. Right hand can stay on your hip or you can reach it all the way up. Stacking your shoulders. Good. Triangle pose. You can look up towards your thumb if that feels good in your neck. Or you can look down. Good. Feeling the stretch on the back of the left leg. Making sure there's no sharp pain so you can have a gentle bend in the leg and this side may feel different from the first side So don't expect it to look exactly the same. Take a deep breath in. Get a long breath out. Bring your hand to your hip. And we're going to get ready for half moon. So if you have a block, You can walk your block forward just a little bit. Or you can bring your hand to the mat and just come to your toes. Starting to bend the front knee. And then, Um, So walking your block, Maybe off the mat in front of you. Staying on your toes or starting to lift. Right foot off the mat you can flex your foot pushing your heel away kids. Right hand can stay on your hip or you can reach it all the way up, Stacking your shoulders. Good. Finding your balance. You can look up towards your thumb if that feels good. Take a deep breath in. Long breath out. One more inhale. And exhale, Slowly step the right foot beside the left and come to a forward fold. At the top of your mat Halfway lift, Inhale. Fold forward as you exhale. Good. Inhale. Come all the way up. Reach up. Palms touch overhead. As you exhale drop the left arm reach your right fingertips towards the left Inhale back to center. Drop the right arm. Reach your left fingertips towards the right. Okay, Next inhale. Come all the way up. Reach up. Palms touch overhead. And exhale. Fold forward over your thighs. Transfer your shins. Halfway lift. Inhale. Fold forward as you exhale. Good. Pause here. You can walk your feet closer or further apart. Coming back to our chair pose. So when you're ready, Inhale to sit back into your chair, Reaching your arms up. You can bring your hands wider so you can soften your shoulders down your back. Pull your belly towards your spine. If you look down, You should be able to see all of your toes in front of your knees. Take a deep breath in. Exhale, Sit down a little bit more. One more inhale. And exhale, Fold forward over your thighs. Hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. Good. Plank your palms. Step it back to plank. And then drop your knees. Bring your knees as wide as the mat, Big toes together and push your hips back to child's pose. Good, Pausing in child's pose, Finding your breath. You can bring your elbows down, Your forehead rests somewhere, Either on the mat or on a block. Your hips moving towards your heels, Not necessarily touching. Feeling your body expand as you breathe in. And settle as you breathe out. Slowly start to come up to your hands and knees. Walk your knees forward and then cross your ankles and sit back into a seat. You can extend your legs forward and then if you like you can sit on top of something just so you can tilt your hips forward a little bit. This helps you sit a little bit taller. Legs extended forward, Flex your feet. So you're pushing your heels back and your toes are pointing up. Okay, With hands by your side. Inhale, Reach all the way up. And then as you exhale, Keeping your spine straight, You're going to lean forward. So hinging from the hips. And as you lean forward, You may want to bend your knees. So we're bringing our belly to our thighs. And then just grab whatever feels accessible. So somewhere on your leg. Your feet your toes if you have a strap you can put a strap Under your feet and just grab the strap Coming into. . . A fourfold. Your legs extended. And just being really mindful of how this feels in the backs of your legs. So bending your knees as much as you need. With every inhale, Your spine gets a little bit longer. With every exhale, Maybe you fold a little bit closer to your leg. Good. Keeping your feet flexed. Shoulder soft. Soften your jaw, Your forehead, Your eyes. Deep breath in. Exhale, Fold forward a little bit more. One more inhale. And exhale. Slowly start to come all the way up. And then bending your knees, Bring your feet as wide as your mat. Just gently windshield wiper your knees from side to side. Moving slowly. Mindfully with your own breath And then coming back to center, Bring your feet together, Knees bent, Just walk your feet close, Hug your knees in, Maybe bring your forehead to your knees. And just thank your body. For moving in and out of all of these poses. On and off the mat, Supporting you, Holding you. Caring you. Slowly we're gonna make our way to our back so if you have a block you can bring your block with you if you don't have a block that's completely okay Coming to your back, Keeping your knees bent, Feet flat on the mat. So feet are hip distance apart and you can walk your feet as close to you as it feels good. So maybe if you reach with your fingertips, You can gently graze your heels. Maybe not, That's okay as well. So we're getting ready for bridge pose. So for bridge pose, We're going to move through a few dynamic bridge poses and then we're going to hold bridge pose. When we're moving in and out of this pose, Please don't turn your neck from side to side. You're looking straight up to protect your knee. So if you need to look at me for the first one, Do that. And then you can start doing it with your gaze straight to the ceiling. So if you want to use your block, You can bring your block between your thighs on the shortest length. So you can press the block with your thighs. And this is just so your thighs don't move out when you're moving in and out of the pose. Mindful that you're keeping your knees parallel or your thighs parallel. Bring your hands by your side and you can keep your palms down or you can bend your elbows and come to robot arms pointing your fingers up. And then moving with our breath. So as you inhale, You're going to start to slowly lift your hips up, Lifting your spine from the bottom all the way up. Chest moves up towards your chin. And then as you exhale, You're going to reverse that. So moving your spine slowly down from top to bottom and your hip. Reach the mat at the end of your exhale. So inhaling to slowly lift up, Press your feet, Your elbows, Your arms down to the mat. And then exhale slowly moving all the way down. Good. If you have a block between your thighs, Press the block with your thighs. Do three more like that with your own breath. So inhaling to lift up. Exhaling to lower. Moving slowly with your own breath. Finish your last one wherever you are. And then Pausing here for a moment. You can bring the soles of the feet and just let your knees fall outwards so coming into Um, Recline butterfly. For a few breaths. You can bring your hands somewhere on your body, On your belly, Your heart. Feel your body expand as you breathe in. And see if you can soften and settle as you breathe out. Good. Slowly come back to center. So we're going to hold the bridge pose for the next one. So if you want to use a block, You can use a block for this one. If not, Bring your hands by your side. Walk your feet closer to you. Feet hip distance apart. When you're ready, Inhale to lift up. Pushing your knees away, Keeping your thighs parallel. You can slowly maybe roll your shoulders under, Maybe bringing your arms under you, Clasping your fingers. Good, Looking straight up. You can stay here or if you want to use a block, You can bring your block under your hips to whatever height feels good. Good. Just being really mindful of how this feels in your lower back. Making sure if you're using a block. It's not under your spine, So you're not pressing your spine to the block. Wherever you are, Soften your gaze or close your eyes. Making sure there's no pain in your shoulders, Your neck. Your lower back. Breathing in and out of your nose. Take a deep breath in. Exhale all the air out. One more inhale. And exhale slowly. Come out of the pose. If you're using a prop, Move it away. Gently bring your hips back down. To the mark. And resist the urge to hug your knees in. Walk your feet as wide as the mat and just gently windshield wiper your knees. From side to side, Letting that go, Releasing the tension in your lower back. And then if you like, You can come back to center and hug your knees into your chest. Just gently rocking from side to side. Maybe making circles with your knees in one direction and then the other. Good. And for our last. Or second to last posture, We're going to come into a twist. So keeping your feet as wide as the mat, Just going to let your knees fall towards the right side. Good. So just coming to an easy twist, You can bring your arms to a T, To cactus arms. You can reach your arms overhead. You can turn your head towards the left side, So opposite side of your knee if that feels good. Then take a few deep long breaths here letting go Take a deep breath in. And a long breath out. Slowly come back to center and then switch sides. So let your knees fall towards the left side. And maybe turn your head towards the right. Coming to this twist on the second side. Soften your gaze. Close your eyes. Notice as we come towards the end of our practice, If your mind is starting to wander, If you're starting to think about the rest of your day or your week. See if you can allow yourself to be here for a few more. Slowly start to come back to center. And then we're going to get ready for our final posture, Shavasana. So if you need any other poses in your body, Maybe happy baby, Or you want to hug your knees in one last time. Maybe you want to come to an easy inversion, Shoulder stand or plow pose, Do that. And then getting ready for Shavasana. Letting your legs extend long. You can bring a bolster pillow under your knees. You can keep your knees bent if that feels better in your lower back. Arms by your side, Palms face up, Fingers gently curled in. Soften your shoulders. Soften your jaw. Let your tongue fall away from the roof of the mouth. Soften the muscles of the face. Your gaze. Close your eyes if that feels good. And scan your body from the crown of your head all the way down to your toes, Your fingertips and see if there's any part of your body that you can soften and let go of just a little bit more to get a little bit more comfortable here. Then 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. 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. And roll on to 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. When you're ready, Slowly put 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. Palms touch overhead. And exhale, Bring your hands to your heart center and bow your head to your hands. Thank yourself for coming to your mat today, For spending this time for yourself and for your practice. Bring your thumbs to your third eye, The space between your eyebrows. May your thoughts be kind. And your thumbs to your lips. May your words be caring. Bring your thumbs to your heart center. May your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.