Steady Ground: A Balancing Vinyasa Flow

A 45 minute Vinyasa flow built around standing balance poses. All levels.
There's no background music in this one, just my voice.
Falling out of a balance isn't a sign you're doing it wrong. Come back and start again as many times as you need.
Props are optional but welcome if you have them: a couple of blocks, a bolster or pillow, and a blanket.
Move slowly, listen to your body, and never push into sharp pain. If you have an injury or health concern, check with your doctor first.

Transcript

So finding a comfortable position to start on your back. You can have your legs extended long or have your knees bent, Feet flat on the mat like me. Arms by your side, Palms face up. Just roll your shoulders under. Maybe lift your hips up and tilt your hips forward so you can ground your lower back, Just feeling your spine. Grounded on the mat. Slight tuck of the chin so the back of your neck is long make sure your head and your neck are comfortable. And then start to soften your jaw, Muscles of the face, Soften your gaze or close your eyes if that feels comfortable for you. And just beginning to arrive on your mat. Noticing your breath. Without trying to change it, Just notice how your breath feels. If it's fast or slow, Deep or shallow, Quiet or loud. Notice if you're breathing through the nose or the mouth. Taking through cleansing breaths here together. Take a deep breath in through the nose. And then open your mouth and slowly and quietly sigh it out, Let it go. Two more just like that. Deep inhale through the nose. And exhale, Sigh it out, Let it go. And last one deep breath in And long breath out. And then slowly start to bring your knees into your chest. Just making you rocking from side to side, A few times noticing how this feels in your back. Just bringing awareness to your body, Noticing how your body feels. If there are any parts of your body that are maybe a little tight or sore. May need a little bit more love during our practice today. And just being mindful of that. I say during practice doesn't feel right in your body. Please don't do it. Come out of the pose. And take a resting posture that works for you. Holding the right knee in, Extend the left leg long. Flex your foot and press your left heel away. So pressing your leg to the mat. And then pull the right knee in into your chest. Just notice where it wants to go, Maybe towards your chest or the outer edge of your body. Deep breath in. Long breath out. Good. And then extend the right arm to the right. Your palm can face down, Bringing the left hand to the outside of your knee and cross it over your body. Coming to an easy twist here. See if you can ground your shoulders. Maybe look to the right if that feels good. Being really gentle and mindful. This first few movements of our practice, Just want to check in with your body. Not pushing or forcing anything. Good, Slowly come back to center and then hug both knees into your chest. Holding the left knee in, Extend the right leg long, Flex your foot, Press your heel away. And then pull your knee. Towards your body, Wherever it wants to go. And then coming to our twist, So left hand by your side, Bring your right hand to the outside of your knee, Cross it over your body towards the right side. Grounding your shoulders, Maybe turning your head. Towards the left side. Take a deep breath in. Exhale all the air out. And slowly start to come back to center Hug both knees in again, And then you're just gonna make circles with your knees, But opposite direction. So pull your knees in. Open them out, Move them away, And then bring them together. Good. So knees towards you, Open them up to the sides. Move them away and then together again. So just making circles with your knees in opposite directions. And do this a few more rounds. And then switching directions, So moving them out towards you and together. Just noticing. Again how your body feels and then you can turn onto one side or if you like grab the backs of your thighs and just. Rock front and back a few times. Again, Only if this feels good in your spine. And come to a seat, So finding a comfortable seat. Cross leg if that feels good. And sitting with your spine tall, Roll your shoulders up and down. To your ears and down your back. Allow your hands to rest gently somewhere on your lap or your legs. Sitting tall, Close your eyes if that feels good. Take a deep breath in. Long breath out. Bring your hands by your side as you inhale. Reach your arms all the way up. Palms touch overhead. And exhale to bring your hands to your heart. Bow your head to your hands and think of one thing that you're grateful for today. Good, Inhale reach your arms up and then drop the left hand on the mat, Fingertips or palm of the hand on the mat. And then reach your right fingertips towards the left side. So coming to this full side body stretch on the right side and see if you can press your hips down, Especially your right hip down on the mat, Feeling the stretch and then soften your shoulders. Good. Deep breath in. Exhale to lean a little bit more. Good. Come back to center. Bring your right hand to the outside of the left knee, Coming to a twist. So your left hand can go behind you. Use your hand to press down on the mat, Your arm like a kickstand. Sit tall as you inhale and twist from the belly as you exhale. Good, You can tuck your chin under. A little bit. Deep breath in. And exhale to take it away. Good, Coming back to center. Bring your right hand by your side. As you inhale, Reach your left arm up and over to the right. Pressing both hips down. And then come back to center and coming to our twist. So right hand behind you, Left hand to the outside of your right knee. Inhale to sit tall. And then as you exhale, Twist. Maybe looking over. Your right shoulder With every inhale, Sit a little bit taller. With every exhale, Twist just a little bit more. Slowly come back to center And we're going to roll on to our hands and knees coming to a tabletop position. Good, So finding tabletop, Spread your fingers wide. Rest on your shoulders, Knees right underneath your hips, 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, Drop your belly, Open up your heart, Look up to cow. Exhale to round your back, Tuck your tail, Look down to cat. One more like that. Inhale. And exhale. Good, From here walk your hands forward just a little bit, Tuck your toes under, Push your hips up and back, Downward facing dog. Good, So first downward dog of our practice. Maybe walking your dog, Bending one knee and then the other, Maybe rocking your hips from side to side. Allow your head to drop, Maybe nod your head yes, Shake your head no. And if you're in stillness, Bend your knees a lot so you can push your hips up towards the ceiling. Take a deep breath in. Exhale all the air out. Good next inhale lift your heels bend your knees look forward exhale slowly make your way to the top of the mat coming to a forward fold Good, Bring your hands to your shins, Halfway lift as you inhale. Fold forward as you exhale good two more like that inhale and see your shins halfway lift Exhale, Fold forward. One more inhale, Lengthen your spine. Exhale, Bend your knees and fold. Good next inhale come all the way up reach up palms touch overhead And exhale to bring your hands to your heart center. Good. Standing tall in mountain pose. Good, Arms by your side, Shoulders down your back. Your feet can be hip distance apart. Or closer. You can lift your toes up, Just notice how that feels. In the bottom of your feet and then holding on to that feeling, Slowly bring your toes back down. Inhale, Shoulders roll up towards your ears and down your back. Standing tall in Mountain, You can soften your gaze or close your eyes. Inhale, Reach your arms all the way up. Palms touch overhead. Exhale to bring your hands to your heart. Inhale to reach up good grab your right wrist with your left hand good inhale reach get long as you exhale lean towards the left side good feeling the stretch on the right side of your body press your right foot down You can look down or up, Whatever feels better in your neck. Deep breath in. Exhale, Lean. Inhale, Come back to center and switch sides. So grab your left wrist with your right hand. Good, Get long as you inhale and lean to the right as you exhale. Pressing both feet down, Feeling the stretch from your right foot all the way up to your left. Left foot to your left fingertip. Deep breath in. Long breath out. Good. Slowly come back to center. Bring your palms together and hands to your heart. Good. Inhale to reach up. Exhale fold forward over your sides Bring your hands to your shins, Halfway lift, Inhale. Fold forward, Exhale, Plant your palms. And step back to plank, So your knees can be up or down. Wherever you are, Shoulders over your wrists, Spread your fingers wide, Take a deep breath in. And then exhale, Drop your knees if they're lifted, Lower all the way down to your belly. Good, Press the tops of the feet down, Hands right under your shoulders, And exhale. And we're coming to a back bend, But you're gonna lift your hands up with your chest and shoulders. So as you inhale, Press the tops of the feet down. Inhale, Lift your hands, Your shoulders, Your chest off the mat. Exhale to lower down. Good, Two more. Inhale to lift. Exhale to lower. One more inhale. And exhale, Good. Tuck your toes, Push up to table or plank. And as you exhale, Downward facing dog. Take a deep breath in through your nose. And then open your mouth, Sigh it out, Let it go. Next inhale, Lift your heels, Bend your knees, Look forward. Exhale, Slowly make your way to the top of the mat. Forward, Forward. 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, Bring your hands to your heart. Inhale to reach up. Grab the right wrist with the left palm. Exhale, Lean to the left. Inhale back to center, Switch sides, Lean to the right. Inhale, Reach up, Palms together. Exhale to fold forward over your thighs. Halfway lift, Inhale. Fold forward, Exhale, Plant your palms, Step it back to plank. Knees up or down, Inhale here. Exhale, Lower down all the way to your belly. Press the tops of the feet down so much so that your knees start to lift up. Inhale, Lift everything up back, Bend. Exhale to lower. Good, Two more inhale. And exhale. And last one. And lower down, Exhale, Good. Tuck your toes, Push up table or plank. And exhale to downward facing dog. Take a deep breath in. Open your mouth sigh it out good next inhale lift your heels bend your knees look forward exhale make your way to the top of the mat 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 good grab the right wrist lean to the left Inhale to center. And lean to the right. Good. Inhale, Come back to center and bring your hands to your heart center. Good. Standing in mountain pose. Toe Bring your weight onto the left foot and you're just gonna hug your right knee into your chest. So same pose we did on our back. Just hugging your. . . Your right knee up. Balancing on your left foot. Good, Soften your shoulders, Soften your jaw. Soften your gaze at a spot in front of you that isn't moving to help you balance. Take a deep breath in. A long breath out. Good. From here, You're going to bring your left hand to the outside of your knee and twist to the right side, Reaching your right arm back. Good. Your thumb faces up. You can look back towards your thumb if that feels good. Deep breath in. Exhale, Slowly come back to center and see if you can lift your knee up and then balancing on your foot, Step the right foot back, Coming to a lunge. Good. Move really slowly. If you fall out, That's okay. Then drop the back heel. We're getting ready for warrior one. So adjusting your feet for a warrior one stance. Feet are on two train tracks. Or you have a heel to heel alignment. Your left foot is pointing forward, Right foot on a slight angle pointing to the top right corner of the mat, And then starting by bringing your hands to your hips, Think about moving the left hip back, The right hip forward. Good. Bend your left knee a lot, Just making sure your knee isn't going past your ankle. Good. So when you find Your stance you're gonna reach your arms all the way up and then soften your shoulders down your back good warrior one Take a deep breath in. Long breath out. Good. Inhale here. As you exhale, Hinging from the hips, Lean forward, Arms go back, Palms down. Inhale to come up. Exhale, Lean forward. One more like that, Inhale. And exhale, Lean forward. Good, Inhale, Come all the way up. And as you exhale, Bring your hands to your heart center. We're going to switch our stance for a warrior two. So you may need to adjust your feet so they're wider apart and you have a heel to arch alignment. Heel of the left foot in line with the arch of the right your right foot is Parallel to the short edge of the mat or on a slight angle forward good and then bend Your left knee a lot. And if you look inside your knee, You should be able to see your big toe good Shoulders right over your hips and then see if you can turn your shoulders towards the long edge of the mat warrior to Reach your arms front and back palms down gaze is soft over your left fingertips Good, Now moving with our breath, As you inhale, Straighten the front knee, Reach your arms up, Maybe look up. Exhale, Warrior two. Good, Two more like that. Inhale. And warrior two one more warrior two good drop your right hand down on your right leg flip the left palm up and then reverse your warrior Good, Bend the front knee a lot. You can look down. To your right foot or you can look up if that feels good in your neck. Take a deep breath in. Long breath out. Good. Slowly come back to warrior two and then drop your left elbow on top of the right elbow. Your thigh or you can bring your hand down to the mat or to a block Right hand can stay on your hip, Or you can reach it all the way up and down. Coming to side angle pose. Good, So pressing the outer edge of your right foot to the mat, Front knee is still bent, And you're stacking your shoulders, Maybe look up towards your thumb. Good, Stay here, Or if you like, You can reach your arm overhead, Palm faces down. Good, Extended side angle, Feeling the stretch on the right side of your body. Deep breath in. Long breath out good strong in the lower body You're gonna come all the way up to warrior two and then straighten the front knee Let you feel really good good and then heel toe heel toe the back foot in and out Getting ready for triangle. So reaching your left fingertips forward, Hips move back when you can't reach anymore, Hand comes down somewhere on your leg. Or on a block, Right hand on your hip, Or you can reach it all the way up. Good. Stack your shoulders. Both legs straight and strong. You can have a slight bend in your left knee. Just being really mindful of how this feels in your hamstring. Good. Take a deep breath in. Exhale all the air out. One more inhale. And then exhale slowly, Bend the front knee a little bit, Bring your right hand down, And then adjusting your feet, We're getting ready for pyramids. Right left foot pointing up right foot pointing to the top right corner of the mat and then think about moving The left hip back right hip forward hands can come somewhere on your legs. Just make sure you're not pressing your knee back They can come to blocks or they can come all the way down. To the mat. Good. As you inhale, Lengthen your spine. And then exhale, Lean forward over your left leg. Good, Take a deep breath in. Long breath out. Good. One more inhale. And exhale bring your hands to your heart and you're gonna have a bring a slight bend to the front knee and we're gonna come to a warrior three pose so you can come on to the back toes and just stay here You can maybe check your balance and lift the back heel up. Good. You can stay with your hands to your heart or you can come to airplane arms. You can reach your arms overhead. So just finding whatever Warrior 3 looks like for you, And if you fall out, That's okay. Find the spot on the ground in front of you. To help you balance or you can cheat like me and use your hand on the wall to balance. Good, Take a deep breath in. And exhale slowly bring your hands down to the mat coming to standing splits Good, So balancing on your left foot. Inhale, Lift your right heel up. As you exhale, Bend both knees, Bring the right knee behind the left knee. Inhale to lift your heel up. Exhale bend both knees right knee behind the left one more inhale and exhale good inhale lift it all the way up and then exhale step your right foot beside the left side coming to a forward fold at the top of the mask. Good, Bring your hands to your chins, Halfway lift, Inhale. Fold forward as you exhale. Next, Inhale, Come all the way up, Reach up, Palms touch overhead. Exhale, Grab your right wrist, Lean to the left. Inhale, Back to center. Switch sides, Lean to the right. Inhale, Come back to center, Palms together. Hands to heart center. Good. Pausing in Mountain. Notice how you feel, Notice how you feel from the beginning of our practice. Slow down your breath. And just notice what's going on in your head. Their thoughts or your mind is quiet. That's what's coming up. We're going to do all that on the other side. See if I can remember all of that. When you're ready, Bring your weight onto the right foot this time. Bring the left knee in. You can grab the knee and your balance is probably different on this side. Hugging your knee in. So I'll feel your shoulders. Soften your jaw. Find the spot. In front of you that isn't moving. To help you balance. Good, When you're ready, Coming to our twist. So bringing your right hand to the outside of the left knee, You're gonna reach the left arm back. Your thumb faces up, Maybe you look back towards your thumb if that feels good. Good. If you fall out, That's okay. You can come back. Right. Take a deep breath in. And then come back to center, Bring your hands to your heart, And you're going to lean forward, Stepping the left foot back, Coming to a lunge. Good. Moving really slowly. And then drop the back heel, Getting ready for Warrior I. So adjust your feet first. Make sure you have a stance where you can stand tall in Warrior I. And then when you're ready, Bend the front knee. Think about moving the left hip back, The right hip back, The left hip forward. Shoulders facing the short edge of the mat. When you're ready, Inhale, Reach your arms all the way up. Good, You can adjust your stance. Back heel is down. Pressing the outer edge of the left foot to the mat. Soften your shoulders down your back and bend your right knee. Good, Deep breath in here. As you exhale, Hinging from the hips, Lean forward, Arms go back, Palms up. And how to come up Exhale, Lean forward. One more like that. Inhale. And exhale, Lean forward. Good, Inhale, Come all the way up. We're one. And then change your stance to warrior two good so take your time here make sure your feet are in alignment heel to arch Gaze is soft over your right fingertips and then check the front knee. See if you can see your big toe in the inside of your knee. If not, Just open up your knee a little bit more. Shoulders right over your hips. Down your back. Soften your jaw, Soften your gaze. Good, Now moving with our breath. Inhale, Straighten your leg. Reach your arms up, Maybe look up. Exhale, Come back to warrior two. Two more like that, Inhale. Warrior II, Exhale. The last one. And exhale good flip the right palm left hand on the back leg as you inhale reach up and back reverse warrior Looking back at your left foot or looking up if that feels good in your neck Front knee is still bent. And moving towards your pinky toe side. Take a deep breath in. And then exhale, Come back to warrior two, Drop your right elbow on top of your thigh or bring your hand to a block. Or all the way down to the ground, And then open up your shoulders, Stacking your shoulders. Left hand can stay on your hip, Or you can reach it all the way up, Coming to side angle pose. Good. You can look up towards your fingers. Or look down. Stay here, Or if you like, You can extend your arm overhead, Your palm faces down. Good. Think about opening up your heart and stacking your shoulders. Take a deep breath in. Exhale all the air out. Get strong in the lower body. Come all the way up to warrior two. And then start to straighten your front leg. Good. You can step to a closer, With your feet closer. So same stance, Heel to arch. We're coming into triangle pose. So reach your right fingertips forward. When you can't reach anymore, Drop your hand down somewhere on your leg. On a block or all the way down to the mat. And then your left hand can stay on your hip or you can reach it up. Coming to Trikonasana, Triangle Pose. Stacking your shoulders, You can look down, You can look up. Both legs straight and strong. You can have a slight bend in your right knee. Deep breath in. As you exhale slowly bring your hands down either side of the front foot and then adjust your stance so coming into pyramid So both feet facing forward, Back foot is on a slight angle facing the top left corner of the mat. You can think about moving the right hip back, Left hip forward. Inhale, Lengthen your spine. Exhale, Fold forward over your leg. Good, Hands can stay on the mat, You can. . . Bring your hands to blocks or somewhere on your leg. Just make sure you're not pressing your knee back. Yet. Deep breath in. Exhale to fold forward. Next inhale, Lengthen your spine, Bring your hands to your center. And we're coming to our warrior three. So you can lean forward and just come to the back toes and stay here. Or if you like, Start to balance on the right foot and lift your left heel up. Coming to warrior three, Hands can stay at heart center, Or you can come to airplane arms. You can reach your arms overhead. Take a deep breath in. Long breath out. One more inhale. Exhale, Slowly bring your hands down. To the mat, Coming to standing splits. Lift your left heel up. You can walk your hands back, Maybe grab your right leg with one hand, Or maybe both. And then moving with our breath, Inhale, Lift your heel up. As you exhale, Bend both knees, Bring the left knee behind the right. Inhale to lift up Exhale, Bend both knees. One more inhale. And exhale. Inhale, Lift it all the way up. And then step the left foot beside the right coming to a forward fold. At the top of your mat. Hands to your shins, Halfway lift, Inhale. Fold forward as you exhale. Inhale, Come all the way up. Reach up palm touch overhead. Exhale to lean to the left. Inhale, Back to center. And lean to the right. Inhale, Come back to center, Palms touch overhead. As you exhale, Fold forward over your thighs. Bend your knees a lot. Hand to your shins, Halfway lift, Inhale. Fold forward, Exhale, Plant your palms, Step it back to plank. Knees up or down, Take a deep breath in. And then as you exhale, Drop your knees lower all the way down to your belly. Good, Bring your hands off the mat, Tense your fingers, Elbows up, Inhale, Press the tops of the feet down, Back bend. Exhale to lower down. Good, Inhale, Lift up, Hold here. As you exhale, Drop the left shoulder, Look over the right. Inhale, Back to center. Drop the right shoulder, Look over the left. Inhale, Lift it all the way up, And exhale, Lower down to your belly. Good. Plant your palms, Tuck your toes, Push up, Table or plank. And exhale to downward dog. Get. Take a deep breath in through your nose. Open your mouth, Sigh it out, Let it go. Drop your knees. Walk your knees forward, Cross your ankles, And sit back in a seat. Bring the soles of the feet together, Coming to plank. Seated butterfly. So walk your heels as close to you as it feels good and your knees Maybe lift it like mine or closer to the mat, Wherever you are, See if you can lengthen your spine as you inhale. And then you can bend your elbows and gently press your legs down and lean forward. Good. Keeping your spine long, So with every inhale, Spine gets long. With every exhale you fold forward just a little bit more and this may not be a huge forward fold for most of us. So don't worry about what it looks like. And let's focus on what it feels like. And breathe into the sensations in your body. Deep breath in Long breath out. Here, Slowly come all the way back up. And then bring your hands to the outside of your knees, Close your knees like a book and hug your knees and maybe bring your forehead down to your knees. And thank your body. For everything it does for you. All the poses on and off the mat. We'll slowly come all the way down to your back, Bring your knees with you, Give yourself a hug, Maybe gently rock from side to side if that feels good in the lower back. Good. Bring your feet down on the mat and we're going to come to bridge pose. You can move to bridge if Wheel is in your practice. You can move to wheel pose So wherever you are feet hip distance apart walk your feet as close to you as it feels good Hands on the mats pressing down and then as you inhale lift your hips all the way up and down You can roll your shoulders under, Maybe. Interlacing your fingers under your body. Make sure your neck and your head are comfortable. Come on to your toes if that feels good. You can be in wheel if that's in your practice. And then breathe here. Soften your gaze or close your eyes. And take three deep, Long breaths in and out of your nose. When you're ready, Slowly start to bring your hips back down. Lowering your spine from the top to the bottom. And then resist the urge to hug your knees in, Just gently windshield wiper your knees from side to side. Coming back to center, Flex the right foot, Bring your heel back. Bring your ankle to the top of your left thigh. Think about pressing your right knee away. You can stay here if this is enough. If you want a little bit more, You can start to lift the left foot off the mat, Grabbing the back of your thigh. Or your shin, Flexing both feet to protect your knees. Making sure your knees, Especially your right knee. Is comfortable. You should be feeling this on the outside of your body. Your right thigh and your hip. And then breathe here. See if you can soften your shoulders, Soften your jaw. Hmm. Taking deep, Long breaths. Slowly bring your left foot down if it's lifted we're coming into a twist So if you want to cross your legs continue to cross the right leg over the left leg Lift your hips up to the right and let your knees fall to the left. Good, You can extend your arms to either side. Palms up or down, Whatever helps you ground your shoulders. You can turn your head to the right. Breathing into this twist, Take a deep breath in. Exhale all the air out. And slowly, When you're ready, Make your way back to center. Hug your knees in. And then bring your feet down on the mat, Flex your left foot, Bring your right foot Ankle to the top of your right thigh. Think about pressing your left thigh away from you. And this may be enough on this side. If you want a little bit more, You can start to lift your right foot off the mat, Grabbing the back of your thigh or your shin. Flexing both feet. Just noticing how it feels. And breathing into the sensations in your body. Making sure there's no sharp pain or discomfort. Anywhere, Especially in your knees and your shoulders. Deep breath in. Make sure you have to slowly bring your foot down. And getting ready for a twist, So if you want to cross your legs. Continue to cross the left leg over the right leg. Lift your hips up to the left and allow your knees to fall to the right. Find your arm variation. Maybe turn your head to the left if that feels good. Soften your gaze, Soften your jaw, And breathe. And slowly come out of the pose, Uncross your legs if they're crossed. Hug your knees in one last time. You can walk from side to side, You can come to happy baby pose. If you like, You can come to an easy inversion. Maybe lifting your feet up towards the ceiling. Or coming to shoulder stand if that's in your practice. Taking whatever your body needs here before we move into our final resting posture, Shavasana. So grabbing any layers or props you need to get comfortable in Shavasana. You can have your legs extended long or your knees bent, Falling in towards each other. Allow your hips and your shoulders to be heavy, Your spine long. Arms by your side, Palms 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. Then scanning from the crown of your head all the way down to your fingers and your toes. Just notice if there's any part of your body that you can soften just a little bit more. To get comfortable here. Allow your body to rest and breathe naturally and take in the effects of your practice. Take a deep breath in. And the long breath out. One more like that, Deep inhale. Full and complete exhale, Let it go. And slowly start to bring some movement. Back to your body. Moving your fingers, Your toes, Your wrists, And your ankles. Maybe gently rocking your head from side to side. When you're ready, Bend one knee and then the other, Rolling onto your right side. In a fetal position using your bottom arm as a pillow. Slowly push yourself up to a comfortable seat. Sitting with your spine tall, Your neck straight, Your chin parallel to the mat. Soften your shoulders, Down your back. Open your gaze or close your eyes. Good. Bring your hands by your sides. As you 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 thank yourself for coming to your mat today, For spending this time for yourself, For your practice. Bring your thumbs to your third eye, The space between your eyebrows. May your thoughts be kind. Come to your lips, May your words be caring, And your thumbs to your heart center. May your heart be filled with love and gratitude. Thank you so much for practicing with me today. Namaste.