Open: Vinyasa Flow for the Hips

A vinyasa flow for the hips, just over an hour from start to finish.
Suitable for all levels. Props are up to you. If you usually use them in your practice, have them close by.
Move slowly, listen to your body, and never push into sharp pain.
Music: Emotional Relaxing Piano Ambience, Silent Horizon by BreakzStudios.

Transcript

Sitting with your spine tall. Your neck straight, Your chin parallel to the mat. Take a deep breath in through your nose. And as you exhale, Feel your body heavy. Honey, I'm back. Notice the areas of your body that are touching the ground. Yeah. Yourself. And see if you can lengthen your spine. A little bit taller as you inhale. And soften your shoulders down your back as you exhale. It's beginning to arrive here. Sitting tall. And support it. Bring your awareness to your breath, Feeling the next inhale. As it enters your body. Follow the next exhale as it leaves. See if you can deepen the next inhale just a little bit more filling up pausing at the top. Exhale. Long. Let all the air out. Every inhale, See if you can sit a little bit more here. And hold it in at the top. And as you exhale, See if you can let everything go. Continue breathing deeply and come out of your nose and practice it. And then bring your awareness to your body. Crown of your head all the way down your head your shoulders all the way down to your fingers Notice if there's any part of your body that's maybe a little tight or sore. A little bit more laughter in practice. Just being mindful of that. If something I say during practice doesn't feel right for you, You can just undo it. Just come out of the pose and take a rest in the posture that works for you. And then join me when you're ready. Bring your hands by your side. As you inhale, Reach your arms all the way up, Palms touch overhead. And exhale, Bring your hands to your heart center. Bow your head to your hands. Think of one thing that you are grateful for today. Inhale, Reach your arms all the way up, Palms touch overhead. Exhale, Bring your hands to your heart. One more. And that's how. Left hand by your side, Fingertips on the mat or on a block. As you inhale, Reach your right arm all the way up and over. Towards the left side. Take a deep breath in. Exhale, Soften your shoulders away from your ears. Video. Exhale, Lean a little bit more around your hips. Inhale, Come all the way back to centre and switch sides. Right hand on the mat, Walk As you inhale, Reach your left arm all the way up and over towards the right side. Soften your shoulders, Ground your hips. Inhale here, Exhale maybe lean just a little bit more. Inhale, Come all the way back to center, Reach your arms up. And as you exhale, Fold forward. So hinging from the hips, Just walking your hands forward. And you can stay on your fingertips or bring your hands down. Good, See if you can push your hips back, Rounding your hips. And then tend to fingers, Walk your hands towards the left side. Again, Grounding your hips specially. Your right hip. Deep breath in. Long breath out. Slowly walk your hands back to center and towards the right side. Pushing your hips back. Back to center, And then walk your hands towards you, Coming back up to a seat. Coming into a twist, Left hand behind you, Right hand to the outside of your left leg, Inhale to sit tall, Exhale, Twist from your belly. You can tuck your chin a little bit, Maybe look over your left shoulder if that feels good. Inhale, Sit a little bit taller. Exhale twist just a little bit more Come back to center, Switch sides. Right hand behind you, Left hand to the outside of your right leg. Inhale, Lengthen your spine. Exhale, Twist from your belly. Inhale to sit tall. It's real to twist. Slowly come back to center and then moving to our hands and knees coming to tabletop position. So spread your fingers wide. Your wrists under your shoulders, Knees right underneath your hips. That you can keep your toes tucked or come to the tops of the feet. Good, Tabletop position, Pull your belly to your spine, Looking straight down, Back of the neck long. And then moving through some cat cows. 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 cat. One more inhale. And exhale. And come back to center, And then extend the right leg back, Keeping the toes on the mat, Just walking back and forth. I'm just noticing how that feels in the back. Your leg, Your ankle. And your wrists and your shoulders. Good. Keeping your toes on the mat, You're going to slide your toes towards the left side. So maybe off the mat and then look over your left shoulder towards your right toes. Good. Feeling the stretch on the right side of your body. Take a deep breath in. Exhale all the air out. Slowly come back to center and then flex your foot and lift your heel up just to the level of your hip. You. Toes pointing straight down. You can stay here or if you like, Bring your weight onto your right hand, Extending the left arm forward, Your thumb faces up. Pull your shoulder away from your ear. Balancing table. Okay, Take a deep breath in. Exhale, Hold. One more in. Exhale, Come back to tabletop position. Good. From here, You're going to keep the right knee bent, So same leg, And you're going to lift the knee up towards to the level of your hips, So your toes are pointing upwards. Good so just come in here and you're just gonna pulse your knee up and down good try to keep your weight level on both hands Just move as fast or as slow as it feels good. Good, Take a deep breath in. And then as you exhale you're going to start to make circles with your knees so whatever direction You're just going to make circles, Just noticing how this feels in your hips. Good. We're going work on our hips today so lots of poses at our hip opener so just Noticing how this feels. Switch directions if you haven't already. Kids. And then come back to tabletop position, Moving through some cat cows, Inhale, Drop your belly, Open up your heart, Look up. Exhale, Round your back, Tuck your tail, Lift up. Inhale to cow pose. Snail to cat. One more inhale. And exhale. Come back to center and then extend the left leg back, Keeping the toes on the mat to start rocking back and forth a few times. Just noticing how this feels on this side. And then coming back to center, Keeping the toes on the mat, You're going to slide your foot towards the right side. And maybe look over your right shoulder towards your toes, Feeling the stretch. On the left side of your body. Come back to center. And then if you like, Flex your foot, Lift your heel up to the level of your hips. Bring your weight on the left hand, Maybe extend the right arm forward, Thumb faces up. Pull your shoulder back. Balancing table. Belly to spine looking straight down. Deep breaths in and out of your nose. Deep breath in. Exhale, Come back down, Tabletop. Good, Keeping the left knee bent, You're going to lift your knee up to the level of your hips, Point your toes up. Good, And then just start pulsing a few times, Up and down. See if you can keep your weight. Level on both hands. And then start to make circles with your knee. In one direction. And the other, Noticing how this side feels. And then come back to tabletop, Bring your knees wide, Big toes together, Push your hips back towards your heels. Coming to Child's Pose. So extending your arms forward, Keeping your arms active. So spread your fingers wide, Press the tips of your fingers and the palms of your hands. To the map. Actively pushing your hips back towards your heels, They're not necessarily touching. Your elbows are lifted. Let's see if you can soften your shoulders and allow your forehead to rest either on the mat or on a block. Deep breath in, Feel your body expand. Exhale, See if you can melt a little bit closer towards the mat, Feeling heavy and grounded. Tent your fingers. Start to walk your hands towards the right side of the mat. And then push your hips back, Especially your left hip moving back towards your heels. Take a deep breath in. Exhale, Softening your shoulders. Slowly walk your hands back towards the center and all the way towards the left side. Really pushing your hips back. Slowly start to walk your hands back to center, Come back to tabletop. Walk your hands forward, Tuck your toes under, Push your hips up and back. Downward facing dog. You can bend one knee and then the other. Walking your dog. Or you can stay in stillness, Bending your knees a lot, Pushing your hips up towards the ceiling. See if you can lengthen your spine, Allowing your head to hang heavy. Maybe nod your head yes, Shake your head no. Yeah take a deep breath in. Long breath out. Next, Inhale, Lift your heels, Bend your knees, Look forward. As you exhale slowly, Make your way to the top of the mat, Coming to a forward fold. Feet hip distance apart or wider if that feels good and bend your knees a lot so you can bring your belly to your thighs letting your head hang. This should feel really good in your shoulders, In your upper back. We can maybe grab opposite elbows. Nod your head yes, Shake your head no. And just breathe here, A few breaths. Good, Bring your hands to your shins as you inhale, Halfway lift. Exhale to fold forward. Next inhale come all the way up reach up palms touch overhead Exhale, Bring your hands to your heart center. Standing tall in mountain pose. So soften your shoulders down your back. See if you can round the four corners of your feet to the mat feeling. Your feet. Attached to your mat. And then growing tall, Rub your feet all the way up to the crown of your head. Inhale, Reach your arms all the way up, Palms touch. Exhale, Hands to your heart. Two more like that, Inhale reach, Maybe look up. Exhale, Bring your hands to your heart. Last one, Inhale reach. Palms touch, Maybe look up, Maybe a slight back bend. Good, Adding on to that, Inhale, Reach. Exhale fold. Halfway lift, Inhale. Fold forward, Exhale. Inhale come all the way up reach up palms touch overhead Exhale, Hands to your heart center. Good, Adding on, Inhale, Reach. It makes me all cold. Halfway lift, Inhale. Hold, Forward, Exhale. Fingertips on the mat, Slap the right leg back. And then drop the right knee. You can keep the toes tucked or come to the top of the foot. Front knee over your ankle. You can stay here with your hands on blocks, Fingertips on the mat, Or as you inhale, Come all the way up. Reach up, Palms touch, Or reach up towards the ceiling. Maybe a slight backbend if that feels good. Then come back down, Hands either side of the left foot. Good, Moving with our breath, Inhale here. Exhale, Pull your hips back, Flex your foot, Lengthen or straighten your leg, Lean forward. Inhale, Come back. Your lunge. Exhale, Pull your hips back, Straighten your leg, Lean forward towards your leg. Inhale to your lunge. Exhale to pull back. Again, Come back to your lunge, Inhale. And then exhale, Hold here, Good. Plant the right hand on the mat, Or you can bring your hand to a block. If you want to lift the back knee, Tuck the back toes. As you inhale, Lift the back knee up, And you're gonna twist towards the left side. Left hand can stay on your hip, Or you can reach it all the way up, Stacking your shoulders. Maybe look up towards your thumb, And then check the front knee. Probably trying to move away from you. See if you can pull it towards you. It's still stacked over your ankle. If your back knee is lifted, You're pressing your heel away. Deep breath in. Exhale, Hands down either side of the front foot. Good take a deep breath in and then as you exhale step back to plank knees up or down take a deep breath in here and as you exhale, Downward facing dog. Good. You can walk your dog or keep your knees bent, Staying in stillness. Deep breath in through your nose. Open your mouth, Sigh it out. Good. Next inhale, Lift your heels, Bend your knees, Look forward. As you exhale, Slowly make your way to the top of the mat. Coming to a forward fold. As the oceans halfway lift. Fold forward, Exhale. Inhale, Come all the way up. Reach up, Palms touch, Overhead. Exhale bring your hands to your heart center good pause and mountain pose just notice your breath See if you can slow down. Deepening your inhales. And lengthening your exhale. Inhaling fully. Noticing the pause at the top. And exhaling completely, Letting all the air out. Inhale, Reach up. Exhale, Fold forward. As your shins halfway lift in the air. Hold forward as you exhale. Inhale come all the way up reach up palms touch overhead maybe a slight backbend Exhale, Hands to your heart sector. Adding on and he'll reach. It makes no sense. Halfway lift, Inhale. Fold forward, Exhale, Fingertips on the mat, Step the left leg back this time. And then drop the back knee. Good. You can keep the toes tucked or come to the top of the foot, Front knee over your ankle. You can stay here or if you like, Inhale, Reach all the way up, Soften your shoulders, Maybe palms come together and you come to a slight back bend. Yeebatman. And exhale hands down either side of the front foot moving with our breath inhale here As you exhale, Pull your hips back, Straighten your legs, Flex your foot, Lean forward. Inhale, Come back to your lunge. Exhale pull your hips back lean forward One more. And exhale. Good. Inhale, Come back to your lunge. Plant the left palm this time. If you want to lift the back knee, Tuck the back toes. As you inhale, Twist to the right. Lift the back knee up. Your right hand can stay on your hip. You can reach it all the way up. Front knee over your ankle, Moving towards your body. Relax your shoulders. Press the back heel back. Breathing deeply. Deep breath in. Exhale, Hands down either side of the front foot and then step it back to plank, Knees up or down. Inhale here. Exhale, Pull your belly towards your spine. Deep breath in. As you exhale, Downward facing dog. All right. Finding your down dog, If you need a break you can come to child's pose, Just slowing down your breath. Taking deep, Long breaths in and out of your nose. Take a deep breath in. Exhale all the air out good make your way to down dog if you're in child's pose inhale lift your hips up lift your heels up and bend your knees. And then exhale, Step forward to the top of the mat, Forward fold. Bring your hands to your shins, Halfway lift, Inhale. Fold forward, Exhale. Inhale, Come all the way up, Reach up, Palms touch, Overhead, And exhale, Bring your hands to your heart center. Good. Standing tall in Mountain Pose. Coming back to your breath, Coming back to this moment. Right here, Right now. Breathing deeply. Soften your gaze or close your eyes, Soften your shoulders and your back. Bring your hands to your hips. You can take a big step back with the right foot. Okay, So getting ready for warrior two, You're gonna have a heel to arch alignment. So heel of the left foot in line with the arch of the right foot. Right foot is parallel to the short edge of the mat or it's on a slight angle facing forward. And then turn your shoulders towards the long edge of the mat. So shoulders right over your hips. And facing the long edge of the mat. When you're ready, Start to bend the left knee. And then make sure your knee is stacked right over your ankle. If it's moving past your ankle, It just means you can wider your stance a little bit. And then look inside your knee. You should be able to see your big toe. Probably your second toe, So you're moving your knee away. From the center. Stay here with your hands on your hips or You can extend your arms, Palms down into warrior 2 pose. Gaze asoft over your laughing tips. Soften your shoulders, Soften your jaw. Aussie. Back leg straight and strong pressing the outer edge of your right foot to the mat. Now moving with our breath, As you inhale start to straighten the left knee, Reach your arms up, Maybe look up. Exhale, Come back to warrior two. Inhale, Reach. Exhale Warrior 2. One more like that. Inhale, Reach, Arms up, Baby, Look up. Exhale, Come back to warrior two. Good. From here, Bring your right hand to the back leg. As you inhale, Reach your left arm up and back, Coming to Peaceful Warrior. Front knee is still bent, Back leg straight and strong. You can look up if that feels better in your neck. Soften your shoulders. Deep breath in. And then come back to Warrior 2. Get his front knee still bent, Bring your left elbow to the left thigh. Coming to side angle pose. So you can reach your right arm up, Maybe bring your left hand your leg, Maybe on the floor or on a block. Take a deep breath and stack your shoulders. And then as you exhale, Maybe you reach your arm. Over your head, Palm facing down. Feeling the stretch from. Your right foot all the way to your right fingertips. Deep Breath in. . . Long breath out. Inhale, Come all the way up to warrior two, And then slowly straighten the front knee. Good, That should feel really good. From here, Hands to your hips, You're going to turn your left toes so they're facing the the long edge of the mat, So we're in a wide stance. And see if you can bring your toes in and your heels out. So we're going to come to a forward fold. With our legs wide. Hands can stay at your hips. As you inhale, Open up your heart, Shoulders down your back. Exhale, Hinge from the hips and lean forward. So you can stay halfway, Bringing your hands to blocks if this is enough. If you want, You can fold all the way down, Bringing your hands to the mat, Maybe between your feet, Or you can walk your hands back. You can have a generous bend in your knees. But in this pose, The wider your feet are, From each other, The easier the pose is. Let me try that out. You still have your toes in and your heels out. And then see if you can try to bring your weight towards you. Your toes. So leaning a little bit forward to the right. Right. Let your head hang heavy, Nod your head yes, Shake your head no. Deep breath in. Take a long breath. Slowly walk your fingers forward, Coming to a halfway lift. Then from here we're going to come to a side lunge. You can bring your heels in, Toes out, And then start to bend the left knee. Good. So fingertips can stay on the mat or you can bring your hands to your heart center. And then from here, We're just gonna switch to the other side. So bend the right knee, Straighten the left knee. Good, Being really mindful of how this feels on your knees, Switch sides. So your knees are moving towards your toes, So adjust your feet if you need. Your fingers can stay on the mat and you can just walk them from side to side. So just moving at your own pace. Lowering your hip. Good. Your extended leg, Your foot can stay on the mat or you can flex your foot and lift your toes up. Get switch sides. Do that a few more times. Good and then next time your right knee is bent you're gonna stay here And you're going to turn your right foot towards the short edge of the mat, Getting ready for warrior one, Sorry, Warrior two. So right heel in line with the arch of the left foot, Front knee is bent. You're going to windmill your arms all the way up, Coming to a warrior two. So when you get there, You need to adjust your stance, Do that. Front knee is bent over your ankle, Back leg straight and strong, Pressing the outer edge the left foot to the mat. Left foot is parallel to the short edge of the mat or on a slight angle facing forward or towards the back of your mat now. Hands can stay on your hip. Or warrior two palms down Gaze is soft. Okay. The right fingertips this time. Check the front knee. You should be able to see your big toe inside your knee. If not, Just open it up a little bit. Come back to your breath. Deep breath in. Long breath out moving with our breath now inhale reach your arms up straighten the front knee Exhale to come back to warrior two. Two more just like that inhale reach up maybe look up Exhale, Warrior II pose. Last one. And warrior two left hand to the back leg as you inhale reach your right arm up and back peaceful warrior. You can look back towards the left foot. Front knee is still bent over your ankle. The evidence. Back leg straight and strong. Deep breath in. Back to warrior two good front knee still bent bring your right elbow to the top of the right thigh coming to side angle pose so reaching the left arm up your elbow can stay on your thigh or you can bring your hand down to the mat or to a block stacking your shoulders, Maybe look up if that feels good in your neck. What? Inhale here, Exhale maybe reach your arm overhead, Palms face down. Good. Extended Side Angle Feeling the stretch from your left foot all the way to your left fingertips. Take a deep breath in. Come all the way up, Warrior two. Good, Slowly start to straighten the front knee and then turn your right foot. To face the long edge of the mat. And then again, Bring your toes in, Heels out. Maybe walk your feet wider apart. Hands can stay on your hips. Or this time, You can bring your hands behind you, Interlace your fingers, And just Let go of your index finger. So coming to a single pose. Shoulders roll back, Shoulder blades together, Inhale. Exhale hinge from the hips lean toward coming to a forward fold you can stay halfway or you can come all the way to wherever feels good for you. You can have a bend in your knees if you need. Your index fingers are pointing up, Maybe they're moving over your head. It to me. Nod your head yes shake your head no See if you can bring your weight forward just a little bit. Take a deep breath in. As you exhale, Slowly let go of the grasp of your hands and bring your hands to the mat. And then walk your hands. Forward, Coming to halfway lift. Good, So lengthening your spine. And then turn your toes out just a little bit. And bring your hands to your hips, Come all the way up to standing. Good, From here we're going to come to goddess pose so maybe you bring your feet a little bit closer. Heels in, Toes out. And then when you're ready, Start to bend your knees and sit down in your squat. Your knees are moving towards your toes, So adjust your feet as much as you need to make sure that your knees are comfortable. You want to make sure your knees are pointing towards your toes. And there's no pain or discomfort. And you're moving down as far as it feels good. Let's see if you can get your thighs to be parallel to your mat. Hands can stay on your hips. You can bring your hands into cactus arms, Coming to goddess pose. Good. Pausing here, Breathing deeply. Notice if you're clenching your jaw. Frowning, See if you can soften the muscles of the face and then moving with our breath, Inhale, Straighten your legs, Reach your arms up, Maybe look up. Exhale, Sit down in Goddess. Inhale, Straighten your legs, Reach up. Exhale, God is good. One more like that. Inhale. And exhale. Good. Inhale, Reach all the way up. Palms touch overhead. As you exhale, Bring your hands to your heart. And then to your hips. And you're gonna heel toe, Heel toe your feet together. Coming to mountain pose. So just pause in mountain. Feet can be hip distance apart or together. Soften your shoulders, Open up your heart, Slight tuck of the chin. And then just notice how you feel. Notice your breath. Notice your body. Notice what's going on in your head. It's quiet. Allowed. Slowly step to the top of the mat. So you're in mountain pose at the top of your mat. Inhale, Reach up. Exhale to fold forward, All the way up. Tense your shin, Halfway lift, Inhale. Fold forward as you exhale. Plant your palms. Step back to plank. Your knees up or down, Shoulders over your wrists. Take a deep breath in. Take a long breath out. One more inhale. And exhale, Downward facing dog. Yeah, Pausing in Down Dog. Next inhale, Lift your right heel all the way up. And then bend your knee and stack your hips. Good, You can stay here or maybe start to make circles. With your right knee. In one direction. And then the other. Back your knees. Good. So you stack your hips and your knees. Take a deep breath in. And then as you exhale, Bring your right knee towards your right wrist. And then drop your knee down. We're getting ready for pigeon pose. Get there, However, It feels good. And then make adjustments. So maybe walk the back foot back. Maybe bring your right shin closer. Parallel to the short edge of the mat or close to it. It. So finding your pigeon pose. If pigeon pose is not in your practice or doesn't feel good for you, You can come to your back and take figure four. And then staying up, Bring your hands off the mat, Touch your fingers. Good. Inhale to lengthen your spine. As you exhale, Bend your elbows, Lean forward. Inhale to lift up. Exhale, Bend your elbows, Lean forward. One more thing. Inhale. And exhale lean forward. Good, Inhale come all the way up. And then you can stay up or you can come to your variation of pigeon. So you can bring your elbows down, You can bring Jerk. Upper body all the way down to the mat. Wherever you are, Make sure that your head is resting on something, So bringing your forehead all the way down. To the mat or to a block. Or if you don't have a block you can bring your hands. Together in prayer and just bring your forehead onto your thumbs. Experience. And then just notice where you're feeling this pose. Notice if you're feeling it. In your shoulders. If you are, Make adjustments to make sure that your shoulders are completely comfortable. You can move up or use props. Notice if you're feeling it in your hips. If you're feeling it in your right knee, Again, Making sure that there's no sharp pain or discomfort. Anywhere in your body. And then soften your jaw, Soften your gaze, Or close your eyes. And just breathe here. Visualize your breath moving to the area in your body where you're feeling the pose. And see if you can soften. With the next exhale. Take a deep breath in. Long breath out. Slowly start to relax. Come back. Your hands in front of you. And then from here, You're gonna make your way to downward dog, So whatever that feels. That looks like for you, So you can move through tabletop. You can move through some cat cows, You can walk your hips from side to side. But eventually we're all gonna meet. And downward facing dog. And down dog, Maybe you want to lift the right leg. Leg up, Bend your knees, Stack your hips, Make any movements. To release. Let that pose go. Notice when you're in down dog. If your right leg feel a little bit longer than the last. And then when you're ready, Moving to the second side. So inhale to lift. The left heel up. Bend your knees, Stack your hips. You can stay in stillness. Or if you like, Make circles with your left knee. One Direction. And then the other. And then when you're ready, Bring your left knee towards your left wrist, Dropping your knee down. And then getting ready for Pigeon on the second side. So again, If pigeon on this side doesn't feel right for you, Come to your back. And find figure four. On your back. It. When you find your pose on the side. Bring your hands wide. Tense your fingers. Inhale to open up your heart. Exhale, Bend your elbows, Lean towards your chest. Inhale to lift up. Exhale, Lean forward. One example. And exhale. Good, Inhale come all the way up. Then you can stay here or you can start to walk your hands forward. And bring your upper body down towards the mat, Wherever feels good on this side. This side will probably feel very different from the first. So don't expect it to look exactly the same. As long as you're feeling the pose on this side and there's no pain or discomfort. You're doing the pose and what it looks like doesn't matter. Allow your shoulders to be soft. Let your forehead rest either on the mat. On your hands or on a block. Make sure there's no pain in your left knee. And then come to stillness and find your breath. Following the air as it enters your body. Pausing at the top. And then follow it all the way out. Feeling heavy and grounded. And supported by your mind. Notice any thoughts Feelings, Emotions starting to come up. If you notice. What they have. Just know that it's completely normal. And see if you can bring your awareness back to the next inhale. And letting everything else go with your next exhale. Allowing every in you. Every breath. To be an opportunity to come back to the present moment. Take a deep breath in. A long breath. Slowly start to make your way out. And two downward facing dogs so however that makes sense in your body, Maybe moving through tabletop or Maybe moving through some cat cows. And eventually making your way to Down Dog. And making any movements or adjustments on the side. Maybe walking your dog, Maybe lifting your left heel, Bending your knees, Stacking your hips. Take a deep breath in. Long breath out. Good. Inhale, Lift your right heel all the way up. Bend your knees, Stack your hips. Good. You can stay here or if you like flip your dog coming to wild thing, Pointing the left toes towards the right. The end of your mat, Maybe reaching your right arm back. Good. Lift your hips up wherever you are. And then make your way back to downward dog. Good. Moving slowly. When you're ready moving to the second side so lift the left heel up Bend your knees, Stack your hips. Good, You can stay here. Or if you like to try it you can move to while playing on the second side So flipping your dog, Lifting your hips up, Reaching your left arm back. You can look back towards your fingers. Deep breath in, Lift your hips up wherever you are. And then coming back really slowly to downward dog. Take a deep breath in through your nose. Open your mouth. Sigh it out. Let it go. Drop your knees. And sit back on your heels, Coming to hero pose. So just sitting here, If sitting, Kneeling doesn't feel good, You can come to cross leg, Just come to a seat. And lengthen your spine, Slight tuck of the chin, Shoulders down your back, Let your hands rest somewhere. On your legs or on your lap. Come to your body. Notice. In the breast field. Notice your body. And your mind. When you're ready, Slowly come to table, Walk your knees forward, Cross your ankles. And come to a C. Bring your feet flat on the mat. Bring your feet as wide as the mat. Knees bent. Hands behind you, Fingers can point back or to the front, And then just gently windshield wiper your knees from side to side. It. And then move 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. And when you're ready, Slowly make your way to your back. You can bring your knees with you. Hug your knees into your chest. Maybe gently rocking from side to side. Massaging your lower back. And then bringing your feet down on the mat, We're going to come into a twist. So you can stack your knees or if you want to cross your legs, Cross the left leg over the right. Lift your hips up to the left and let your knees fall. Towards the right side. Then find an arm variation which allows you to ground your shoulders. Arms can be in a T or cactus. Or reaching overhead. Bring your hands. Or your right hand on top of the left thigh. For a little bit more weight. Maybe turn your head to the left if that feels good. Breathing into this twist, Letting go of anything that you don't need to hold on to right now. Dee Bratman. Exhale all the air out. Slowly come back to center. Uncross your legs if they're crossed. And switching sides. So if you want to cross your legs, Right leg over the left, Lift your hips up to the right, Let your knees fall to the left. And ground your shoulders. Maybe turn your head to the right. Soften your gaze, Close your eyes, Soften your jaw. Let's breathe here. Slowly come back to center. Uncross your legs and just pause with your feet. Flat on the mat. Bring your hands somewhere on your body, Belly, And heart. And then feel the next inhale fill you up with air. Pause at the top. And exhale let everything go soft and empty, Empty, Empty all the air out. We're going to get ready for Shavasana, But if there's anything else your body needs here before moving to our final Resting posture, Take that now. Maybe hug your knees in one last time. Baby palms. Come to an easy inversion. That's a new practice. And then grabbing any layers or props or anything you need. To get really comfortable. Shabbat shalom. So if your legs are extended long. Allow your feet to fall away from each other. Bring a bolster under your knees, Keep your knees bent. Wherever you are, Make sure your hips and your shoulders are grounded. Your spine is long. Arms by your side, Palms face up, Fingers gently curled in. Soften your jaw. 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. Scan 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 just a little bit more to get comfortable. Allow your body to rest and breathe naturally. And take in the effects of your practice. Take it easy. And a long breath out. Warm oiling, Deep inhale. Full and complete exhale, Let it go. Slowly start to make some movements. Back to your body. Your fingers, Your toes, Your wrists, And your ankles. Maybe gently rock your head from side to side. When you're ready, Bend one knee and then the other. And roll onto your right side. Fetal position using your bottom arm as a pillow. Fetal pose after corpse pose reminds us that after every ending, There is a new beginning. And then slowly start to push yourself up to a comfortable seat. Sitting with your spine tall. Your neck straight. Chin parallel to the mat. Soften your shoulders, Down your back. Soften your gaze or close your eyes. Your hands by your side. Inhale to reach your arms all the way up. As you exhale, Bring your hands to your heart and bow your head to your hands. And thank yourself for coming to your bed today, For spending this time for yourself, For your practice. Thumbs to your third eye, Space between your eyebrows. Let your thoughts be kind. Thumbs to your lips. May your words speak to you. Thumbs to your heart center. May your heart be filled with love and gratitude. Thank you so much for practicing with me today. Namaste.