Steady Mind: Slow Yoga Flow For The Upper Three Chakras

A one-hour slow flow for the upper three chakras: throat, third eye, and crown. Enjoy breathwork, warming sun salutations, balance, and an inversion to clear the head and quiet mental noise.
In this practice, we will explore alternate nostril breathing and balance work for the third eye, Lion's breath for the throat, and an inversion followed by final rest for the crown. The physical practice includes three rounds of Sun Salutation A and two rounds of Sun Salutation B.
This session is suitable for all levels. Props are welcome: a bolster or pillow, blocks, and a blanket.

Transcript

Finding a comfortable seat. Sitting with your spine tall. Your neck straight, Your chin parallel to the mat. Soften your gaze. Close your eyes if that feels comfortable. And just beginning to arrive here on your mat. Beginning to notice the areas of your body that are touching the mat. Feeling grounded. And from that place, Starting to feel your spine grow tall. I'm just noticing the length from the base of your spine. All the way up to the crown of your head. And then just notice if your shoulders have started to creep up. See if you can soften your shoulders down your back. And bring your awareness to your breath, Just noticing how your breath feels. Without trying to change it. Notice if your breath is fast or slow, Deep or shallow. Quiet or loud. Notice the areas of your body that move as you breathe. And then taking three cleansing breaths here together, Take a deep breath in through your nose. Open your mouth and sigh it out. Let it go. Two more, Just like that. Deep inhale. Through your nose. And open your mouth and slowly and quietly let it go, Sigh it out. And last one, Deep breath in. Exhale sigh it out And then continue breathing deeply in and out of your nose if that feels comfortable for you. And as you breathe, Bring your awareness to your body, Noticing how your body feels today. Scanning from. The tips of your toes all the way up to the crown of your head. Noticing if there's any part of your body that's maybe a little tight or sore. That may need a little bit more love during practice, Just being mindful of that. If something I say 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. And then join me when you're ready. So during our practice, We're going to be moving through different types of breathing exercises today. And as always, If at any point your breath feels restricted or uncomfortable. Just come back to your natural breath or deep belly breathing. I'm making sure that Your breath is always smooth and comfortable. Our first breathing exercise today is alternate nostril breathing. So. If you are right-handed, You can use your right hand. If you're left-handed, Obviously, Do the same thing with the left hand. So what I like to do is I like to bring the index and middle finger to my third eye. So just resting it here and then using the last two fingers on my thumb to alternate between nostrils. So what we're going to do is we're going to Hold the left nostril, Breathe through the right. And then hold the right nostril, Exhale through the left. And then continue like that for each one. So again, At any point, If it doesn't feel good, If you have a cold or anything going on with your sinuses, This will not feel good. So just breathe slowly in and out of your nose and just visualize the air moving through different nostrils. So when you're ready, And you can bring your index and middle finger to your third eye. You can always close bend your, Um, Kind of to, Um, Fingers too and switch like this. I just feel more comfortable resting fingers on my third eye. So before we start, Take a deep breath in through your nose. And then exhale all the air out, Let it go. Good and then close the left nostril. Inhale through the right. Close the right nostril with your thumb. Exhale through the left. Good. Inhale, Laugh. Close the left nostril, Exhale right. Inhale, Right. Close with the thumb and exhale left. Inhale, Laugh. Switch, Exhale right. Inhale, Right. Switch and exhale. Okay just continue like this at your own pace. So switching the nostrils. As you breathe. Inhaling deeply. And then exhaling. Completely through the opposite nostril. Keep going for a few more rounds at any point if this doesn't feel right. You can Just breathe naturally. Just one more like that. Do one more on each side. Good, And the next time you exhale through the left nostril. You can just allow your hand. To rest somewhere on your leg or your lap. And just breathe deeply in and out of your nose. Good, Bring your hands by your side, Inhale, Reach all the way up, Palms touch overhead. And then exhale to bring your hands to your heart center. Bow your head to your hands. And think of one thing that you're grateful for today. You're slowly start to come to your hands and knees so finding a tabletop position. And spread your fingers wide, Your wrists and your shoulders, Knees right underneath your hips. And then pull your belly towards your spine. Coming to tabletop, You're looking straight down so the back of your neck is long. And then moving through some cat cows with our breath, As you inhale, Drop your belly, Open up your heart, Look up. Exhale to round your back, Tuck your tail, Tuck your chin, Look down. Good, Inhale, Drop your belly, Open up your heart to look up. Feel the light. Thank you. And then exhale to round your back, Tuck your tail, Your chin, Look down. Do three more like that with your own breath. So inhaling to cow pose. And exhaling to cat. Good, Finish your last one. And then come back to tabletop position. Walk your hands forward, Tuck your toes under, Push your hips up and back, Downward facing dog. So first downward dog of our practice. You can stay in stillness, Or if you like, You can walk your dog, Bending one knee and then the other. And. . . And you can rock your hips from side to side. You can turn your head and look under your arms if that feels good. So any movement that feels good in your body here. I'm just noticing any tightness in your body. When you're ready, Come into stillness. Bend your knees a lot so you can push your hips up. Towards the ceiling. Take a deep breath in. Open your mouth and sigh it out, Let it go. Pausing here in downward dog and then breathing deeply in and out of your nose if that feels good Take a deep breath in. Long breath out. Good, On your next inhale, Lift your heels, Bend your knees and look forward. And as you exhale, Slowly step to the top of the mat, Coming to a forward fold. Feet hip distance apart or wider, If that feels good. Just hanging out here in a forward fold, Bend your knees as much as you need, Bringing your belly on top of your thighs. Fingertips can stay on the mat. You can bring your hands to block We can grab opposite elbows if that feels good. Allowing your head to hang heavy, The crown of your head. Moving towards the mat. You can nod your head yes, Shake your head no. Bring your hands to your shins, Inhale, Halfway lift. Exhale, Fold forward. Do two more like that inhale halfway lift lengthen your spine Exhale to fold forward over your thighs. Inhale, Half Wheeler. Exhale to fold good next inhale reach your arms all the way up come to extended mountain and exhale bring your hands to your heart center coming to mountain pose, Good. Pausing in mountain pose. Again, Feet can be hip distance apart, Wider, Closer together. Wherever you are, See if you can ground the four corners of your feet on the mat. You can lift your toes. Just notice how that feels at the bottom of your feet. And then holding onto that feeling, You're gonna bring your toes back. Pull your belly towards your spine, Roll your shoulders down your back. And then feel the length of your body from your feet. All the way up to the crown of your head. A slight tuck of the chin so the back of your neck is long. Pausing here in mountain pose. Feeling grounded. And tall at the same time. Feeling strong and steady. Soften your gaze at a spot in front of you that isn't moving. Or you can close your eyes if that feels good. Inhale, Reach your arms all the way up, Palms touch overhead. And exhale to bring your hands to your heart center. Two more like that. Inhale, Reach, Get long. You can look up if that feels good. Exhale, Bring your hands to your heart. Good, Last one like that. Inhale, Reach, Get long. You can have a slight back bend if that feels good. And exhale, Bring your hands to your heart center. Good, Inhale, Reach, Get long. Exhale, Fold forward over your thighs. Bring your hands to your shins, Halfway lift, Inhale. Fold forward as you exhale. Plant your palms, Step back to plank. You can have your knees up or drop your knees down. If your knees are down, They're just behind your hips, Shoulders stacked over your wrists. Spread your fingers wide, Good. Pull your belly towards your spine and look straight down. Take a deep breath in. And a long breath out. One more deep inhale. As you exhale, Drop your knees, Your chest, And your chin. Come all the way down to your belly. Hands under your shoulders, Your elbows right next to your body. Press the tops of the feet down to the mat so much so that your knees start to lift. As you inhale, Come to your back bend. Exhale to lower down. Good, Two more like that. Inhale to back bend. Exhale to lower. Last one, Inhale. And exhale. Tuck your toes, Push yourself up to table or plank. And as you exhale, Come to downward facing dog. Good, Take a deep breath in. And a long breath. Good, Pausing here in downward dog. We're going to practice our second breathing exercise, Which is lion's breath. So you're going to take a deep breath in through your nose. And exhaling through the mouth, You can bring your tongue out. And see if you can look towards your third eye. So you're crossing your eyes a little bit. It may look silly. But no one can see you, So that's okay. So take a deep breath in. Exhale, Tongue out, Lion's breath. Good. Two more like that. Inhale through the nose. And exhale through the mouth, Lion's breath. Last one. Good, Next inhale, Lift your heels, Bend your knees, Look forward. Exhale, Slowly step to the top of the mat, Forward fold. Pants 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 center. Get inhale, Reach. Exhale, Fold. Tense 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 a long breath out. One more inhale. Exhale, Knees, Chest, Chin come all the way down to your belly. Inhale to your back bend. Exhale to lower down. Good, Inhale, Push yourself up, Table or plank. And exhale, Downward facing dog. Good. Inhale through the nose. Exhale, Lion's breath. Two more, Inhale. And exhale. Last one. Good, Next inhale, Lift your heels, Bend your knees, Look forward. Exhale, Make your way to the top of the mat, Forward fold. Hands to your shins, Halfway lifted. Fold forward as you exhale. Inhale, Come all the way up, Reach up, Palms touch overhead. And exhale, Hands to your heart center. Good. Standing in Mountain, Just notice your breath. Notice how you feel. Feeling tall. Pausing, Coming back to our steady, Slow, Deep breathing. Nostril breathing. Inhale to reach up. Exhale, Fold forward. Pants to your shins, Halfway lift, Inhale. Fold forward as you exhale. Plant your palms, Step it back to plank pose. Your knees up or down. Take a deep breath in. Long breath. Good, One more inhale. And as you exhale, Knees, Chest, Chin, Come all the way down. To the mat. Inhale to backbend. Exhale to lower. Inhale, Push-up table or plank. And exhale, Downward Facing Dog. Inhale through the nose. Exhale, Lion's breath. And two more. Last one. Good, Take a deep breath in. And a long breath out. Good, Next inhale, Lift your heels, Bend your knees, Look forward. Exhale, Make your way to the top of the mat, Fold, Fold. Hands to your shins, Halfway lift, Inhale. Fold forward as you exhale. Good. On your next inhale, You're going to sit down into your chair. Reach your arms up. Good. Utkatasana, Chair pose. So your feet can be together or you can have your feet hip distance apart. Wherever you are, Make sure your knees and your thighs are parallel. Good, Soften your shoulders down your back so you can have your arms wide so you can Soften your shoulders. Allowing your shoulders to fall away from your ears. Take a deep breath in. Exhale, Sit down a little bit more. Deep breath in. Long breath out. One more inhale. Exhale, Fold forward over your thigh. And Searson's Halfway Lift, Inhale. Fold forward as you exhale. Plank your palms, Stuff it back to plank and move through your vinyasa so you can do what we did before. Or lower halfway chaturanga. Inhale to your backbend. Upward dog or cobra. And exhale, Downward facing dog. Take a deep breath in. Exhale all the air out. Good next inhale lift your right heel all the way up and then exhale step it forward to the top of the mat So getting ready for warrior one, You're going to drop the back heel and adjust your feet before you come up. So making sure the back foot is grounded, Back leg straight and strong. Your foot is pointing to the top left corner of the mat. When you're ready, You're going to come up to warrior one. And then you can adjust your feet again if you need to, Making sure that your shoulders are facing the short edge of the mat. You can have your hands on your hips. You can bring your hands to your heart or you can reach your arms all the way up. Good. Warrior one shoulders soften down your back. Slight tuck of the chin so the back of your neck is long. Front knee is bent, But making sure it's right over your ankle so it's not going past your ankle. If it is, That just means you can adjust your stance a little bit. Pull your belly towards your spine, And then think about moving the right hip back. The left hip forward. Just notice how that feels in your body. Back heel is grounded. Deep breath in. Long breath out. Good, One more inhale. And exhale, Hands down either side of the front foot. Step it back to plank. You can move through a flow or go straight to downward facing dog. Good, Inhale, Backbend. And exhale, Downward dog. Breathing deeply in and out of your nose. Good, Inhale, Left heel goes up. Exhale, Step it forward, Top of the mat. Warrior I on the second side, So adjust. Your stance first, Back foot pointing to the top right corner of the mat. When you're ready, Come all the way up. You can have your hands on your hips to your heart or reach your arms all the way up. Good, Pull the left hip back, Right hip forward. Right heel and the outer edge of the foot pressing down to the mat. Good, Front knee is bent, Belly to spine, Slight tuck of the chin. Deep breath in. Long breath out. One more inhale. And exhale, Hands down, Step it back to plank, Move through a flow. I'll go straight to downward facing dog. Good, You can skip any of these vinyasa flows that you need. Take a deep breath in and down dog. Exhale let it go Next, Inhale, Lift your heels, Bend your knees, Look forward. Exhale, Slowly step to the top of the mat, Coming to a forward fold. And Cedars Sands Halfway Lift, Inhale. Fold forward as you exhale. Good, Next inhale, Sit down into your chair, Reach your arms all the way up. Utkatasana, Chair pose. You can have your arms reaching up. Or if it doesn't feel good in your shoulders, You can always bring your hands to your heart center. Good, Wherever you are, Pull your belly towards your spine. If you look down, You should be able to see your toes, So maybe pull your hips back and down a little bit more. Take a deep breath in, Long breath out. One more inhale. Exhale, Fold forward over your thighs. And see your shins halfway lift, Inhale. Fold forward as you exhale, Good. Plant your hand, Step it back and move through a flow. Or go straight to the downward facing dog. We'll all meet in Down Dog. When you're ready, Take a deep breath in. Exhale all the air out good inhale lift your right heel step it forward top of the mat when you're ready come up warrior one Good. Pause here for a deep breath in. Long breath out. One more inhale, Exhale hands down either side of the front foot. Step it back to plank. Roll through your flow. Or skip it and go to downward facing dog. Yeah. In down dog, Take a deep breath in through your nose. Exhale sigh it out Next, Inhale, Lift the left heel up. Step it forward, Top of the mat. Get it when you're ready inhale warrior one Exhale, Soften your shoulders. Good. Think about moving the left hip back, Right hip forward. Take a deep breath in. And exhale, Hands down either side of the front foot. Get moving through your flow. And meeting in Downward Dog. Good, When you're ready, Drop your knees, Bring your knees as wide as the mat, Big toes together, And then push your hips back towards your heels, Coming to Child's Pose. Good, Pausing here in child's pose, Allowing your forehead to rest somewhere. Either on the mat or on a block or you can stack your hands, Bring your forehead to your hands. Good, I'm just feeling. Your third eye on the mat. You can slowly, Gently rock your head from side to side. Massaging your forehead and your third eye. I'm just breathing here. Feeling your breath slow down. As you settle here in child's pose. Take a deep breath in. And a long breath out. Slowly you start to come up to a C. And you can bring your knees together, So come to a kneeling position. And just allow your hands to gently rest somewhere on your legs. You can bring your hands on top of each other on your lap. Good, Wherever you are, Shoulders down, Your back, Open up your heart, Slight tuck of the chin. And if sitting like this doesn't feel good, You can come to cross leg. You can always use a block to sit on if that feels better. Just making sure your knees are comfortable. Wherever you are. Good, Pausing in kneeling position. Taking deep, Long breaths in and out of your nose. Soften your gaze or close your eyes. It. Now from here, We're going to come into. Rabbit pose. So this may not be accessible for everyone. So if it doesn't feel good for any reason in your neck or in your back, You can come back to child's pose. So keeping your knees together, Your thighs right next to each other, You're going to come to a child's pose. And allow your arms to reach back. Good, Bring your forehead down to the ground or you can bring your forehead to a block if that feels better. Okay, So if this is enough, You can stay here. And just breathe into your back, Allowing your shoulders to round and just feeling your breath in this pose. If you want to move into rabbit pose, You can start to grab your heels with your hands and start to roll onto your head. So lifting your hips up, Rolling onto the crown of your head. So grabbing your heels. You can tuck your toes if that feels better. Good, So rounding your back. Tucking your chin. And just coming to the crown of your head. Again, This may not feel good in your neck. In your throat, In your back, And if for any reason it doesn't feel right, Let's come back to. . . The previous variation. To your child's pose. It. Wherever you are, Soften your gaze or close your eyes. And just breathe. Take a deep breath in. Long breath out. One more inhale and then exhale slowly. Bring your hips down if they're lifted and just come back to child's pose with your forehead or your third eye resting on the mat or on a block. Good, Just noticing how this feels in your spine. Noticing any release. As you come out of. . . That pose. Take a deep breath in. And exhale all the air out. Let it go. Good, From here, Slowly extend your arms forwards. Come up to tabletop, Tuck your toes, And then push your hips up and back. Downward facing dog. Good, So allowing your head to be heavy, You can stay in stillness or walk your dog. Pushing your hips up. Towards the ceiling, Feeling the length in your spine. Take a deep breath in. And a long breath out. Good, Slowly from here, Walk your hands back. Towards your feet, Coming to a forward fold at the back of your mat. 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, Bring your hands to your heart center. Bring your hands by your side, Standing tall in mountain pose. We're going to come to a balancing posture here. So we're going to try tree pose. And so starting off in a strong mountain. So feeling your feet grounded. Feeling the length of your spine. All the way up to the crown of your head. You can start with your hands on your hips or your heart. And. When you're ready, Bend the right knee, Just come to your toes. When you're ready, Open up your knee, Just like a book, And so your toes can stay on the ground. And you can stay here if that feels good. You can bring your toes on top of a block. Or you can bring your foot to the inside of your left leg somewhere. Just making sure that you're not pressing your knee with your right foot so you can be above or below the knee. And. That's coming to your variation. And I'm finding a spot. On the ground or on the wall in front of you that isn't moving. You're dristy. And just using that to help with your balance. You can stay with your hands on your hips or you can bring your hands to your heart. Or you can reach your arms up. Opening up. Your branches coming to your version of tree pose. You can always bring your hands together. Above your head. Breathing deeply. If you want to challenge your balance, You can try to close your eyes. And if you sway from side to side, Or if you fall out of the pose, That's completely okay. Come back to it when you're ready. Soften your shoulders, Down your back. Softening your jaw. Your forehead. Take a deep breath in. And a long breath out. Good, When you're ready, Bring your hands to your heart. And then close your knee up to the front and then come to standing. And mountain pose again. Again, Just pausing here. Letting that go. Closing your eyes or softening your gaze. Taking deep breaths in and out of your nose. Feeling grounded. Supported. Daddy. Strong and tall. Like a mountain. Good. When you're ready, Moving to the second side. So again, Bending the left knee this time, Coming to your toes and then opening your knee up like a book. And you can stay here with your toes on the mat. On a block or you can decide where you want to place your foot on your right leg. And the side will probably feel different. Be more balanced or less balanced on this side good don't expect it to look the same Finding whatever arm variation feels right on this side. And finding your drishti and spot. That helps you balance. Soften your shoulders. Soften your gaze or close your eyes if you want to challenge your balance. If you fall out. Without being hard on yourself. Just come back. Breathing deeply in and out of your nose. Deep breath in. Long breath out. Yeah, Bring your hands to your heart. Close your knee and bring your foot down. Good. Coming back to mountain. Feeling your feet grounded. Shoulders down your back. Slight tuck of the chin. Soften the gaze or close your eyes. And just pause for a breath or two. Good. Inhale, Reach all the way up. Come to the back of the mat if you're not there already. And unfold forward over your thighs. And steer your shins halfway, Lift, Inhale. Fold forward as you exhale good slowly walk your hands forward coming back to your downward dog yet. Allow your head to be heavy. Nod your head yes, Shake your head no Good and then from here you're going to walk your hands to the middle of the mat and then walk your feet to your hands. Good, So coming to a forward fold. At the middle of the mat this time. And then you're gonna heel-toe, Heel-toe your feet, Mat distance apart, Maybe allowing your toes to spill off the mat, Then coming to a squat. So we're gonna come to either Balasana, Yogic squat, Or if that doesn't feel good, You can just bend your knees and come down as much as it feels good. So you can allow your elbows to rest on your thighs. Or come all the way down to Balasana. If holding Balasana doesn't feel good, You can use a block to sit on and just open up your knees, Bringing your hands together at heart and using your elbows to open up your knees. Wherever you are, Make sure your knees feel comfortable. So if your knees are moving towards your toes, That's usually safe for your knees and it should feel good. Get it. And then whatever variation you choose, See if you can lengthen your spine and tuck your chin. Good. Take a deep breath in. And a long breath out. One more inhale. Full exhale, Let it go. And then slowly, Wherever you are, Make your way to a seat. So if you're in Balasana, You can bring your hands behind you and just sit down, Keeping your knees bent, Feet flat on the mat. Walk your feet close to you, Give yourself a hug, Maybe bringing your forehead to your knees. And hugging your knees into your chest. Thank your body for everything it does for you. For all the poses on and off the mat. And then making your way to your back. Bring your knees in with you, Giving yourself a hug. Gently rock from side to side, Massaging your lower back. Good. And then we're going to come to an inversion. So you can decide what feels good for you. So if you want to come to legs off the wall and you have a wall that you can use, You can bring your legs up the wall. If you want, You can just raise your legs up. And you can have your knees as bent as you need. You can always bring a bolster or a block under your hip. And raise your legs up. This may feel a little bit better in your lower back. Making sure the block isn't pressing against your spine or your lower back. Good, Wherever you are, Tuck your chin, Back of the neck long. Good, So coming to your inversion, Legs up the wall or just legs raised. You can have your arms by your side, Palms facing up. Or allow your hands to rest somewhere on your body. Soften your gaze or close your eyes if that feels good. Get. And you can be in this pose or if shoulder stand is part of your practice You can. Move the shoulder stand so Lifting your hips up using your hands on your back. Good if you're in shoulder stand make sure you're not turning your head from side to side Soften your gaze or close your eyes. And just breathe into. . . Whatever inversion you're in. Breathing deeply. Good. And now when you've had enough, You can start to come out of the pose. Moving really slowly and mindfully. It's coming down on your back. Your knees bent, Feet flat on the mat. Allow your hands to rest gently somewhere on your body. And just breathe. Into your hands, So feeling your body expand. As you breathe in. And soften and settle as you breathe out. We're gonna move into a supine twist. So if you want to cross your legs, You can start by crossing the right leg over the left. Lift your hips up towards the right side and allow your knees to fall towards the left side. Wherever you are, Keep your shoulders grounded and you can extend your arms to a T. You can come to cactus arms. Or you can reach your arms overhead if that feels good in your shoulders. If crossing your legs doesn't feel good, You can stack your knees and let your knees fall to the left. If it feels good, Turn your head towards the right side. Keeping your shoulders heavy on the mat. And then breathing into this twist. Soften your gaze or close your eyes. Soften your jaw, Your forehead. And breathe. Take a deep breath in. Exhale all the air. Slowly start to breathe. Come out of the pose, Uncross your legs if they're crossed. And just pause with your feet flat on the mat. When you're ready, Moving to the second side. So if you want to cross your legs, Left leg over the right, Lift your hips up towards the left side. Let your knees fall towards the right side. Take whatever arm variation feels right on the sides. Keeping your shoulders grounded. You can turn your head to the left if that feels good. Soften your gaze or close your eyes. And just breathe deeply into this twist. Noticing how it feels in your body. Slowly come out of the pose Uncross your legs if they're crossed and again pause with your feet flat on the mat When you're ready you can hug your knees into your chest, Giving yourself a hug. Maybe gently rocking from side to side. You can come to happy baby pose if that feels good. And we're going to take one more pose before moving into. . . Shavasana So we're going to come to fish pose, Which again, This may not feel good for everybody. So you can always Bye. In a lying down position. If you want to try fish pose, You're going to bring your hands under your body. So just rolling to each side, Bringing your hands under your body, Palms facing down. So you can always stay here and tuck your chin. So this is already working on your throat chakra. If you want to try it, You can start to bend your elbows. And lift your head off the mat and bring the crown of your head on your mat. You have a ponytail, You should probably take it off before you move into the pose. Good. So bringing the crown of your head on top of the mat. Looking. Behind you. So this is. . . A pretty intense stretch in your neck, Making sure you're not turning your head from side to side. And then point your toes if that feels good. And soften your gaze or close your eyes. And stay here as long as it feels right in your body. Breathing deeply When you're ready, Slowly lift your head up and then bring your head and shoulders down. Moving your arms from underneath you and just pause here tuck your chin Just notice how coming out of the pose feels in your body. You may feel a rush of energy in your head, In your spine, In your neck. In your arms or in your legs. When you're ready, Bend one knee and then the other. Walk your feet mat distance apart and then slowly windshield wiper your knees from side to side. Good, Releasing any tension in your spine. You can slowly turn your head from side to side to the opposite side of your knees if that feels good. Being really mindful of how this feels in your neck. Good and then when you're ready we're going to move into shavasana so whatever that looks like for you. Vrishabhasana you may choose to go back to legs up the wall if you have a wall that you want to use. You can Bring a bolster or pillow under your knees and ground your lower back. You can have your knees completely bent if that feels good. Wherever you are, Move any props from beside your mat so you're not touching anything. Just allow your body to get settled in whatever variation of Shavasana you decided on. You can bring. A blanket on top of you, Maybe something heavy on your chest. If you have. A small towel or an eye pillow, You can bring an eye pillow on your eyes. Good. Your hips heavy. Shoulders heavy and away from your ears, Arms gently resting by your side. Your palms facing up, Fingers curled in. Slight tuck of the chin, Soften your jaw. Part your teeth, Allow your tongue to fall away from the roof of the mouth. Soften the muscles of the face, Your eyelids, Allowing your eyes to gently close. Bring your awareness to the crown of your head. Visualize a white light shining. On the crown of your head. And then moving down your head to your forehead. As it reaches your third eye. The white light turns into a deep indigo color. Allow the light to move down your face. Your nose, Your chin. Reaching your throat. And the light turns into. A light blue. Feeling the light move down your shoulders. Your collarbone. Your chest. As it reaches the center of your chest, Your heart center. It turns into a green color, Vibrant. Warm. The light moves down your arms. The sides of your ribs. Turning into a yellow. As it reaches your lower ribs. Moves down your belly, Turning into. An orange color. And all the way down. Down to your hip. Moving into a red. Deep red color all the way down your legs. Covering you. Covering your body. Softening everything underneath. Allow your body to rest. Under this light. Breathe naturally and take in the effects of your breath. Take a deep breath in. And a long breath. 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, Your ankles. Maybe gently rocking your head from side to side. Bring your big toes together, Point your toes, Reach your arms overhead, Come to a full body stretch. Good. When you're ready, Bend one knee and then the other, Rolling onto your right side in the fetal position. Using your bottom arm as a pillow. Fetal pose after corpse pose reminds us that after every ending, There's a new beginning. And slowly push yourself up to a comfortable seat. Sitting with your spine tall. Your neck straight. Your chin parallel to the mat. Soften your gaze or close your eyes. 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 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. Thumbs to your lips, May your words be caring. Thumbs to your heart center, May your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.