The Uncomplicated Power Practice

This session is about finding power in the transitions. Instead of rushing through the poses, we focus on the controlled energy required to move from one shape to the next. The result is a flow that feels intense and intentional but remains entirely accessible to the intermediate practitioner. We avoid the "acrobatics" of modern yoga to focus on what actually works: breath, balance, and sustained muscular engagement.
Use a block if you like to bring the floor to you; otherwise, just show up with your mat and a willingness to work.

Transcript

I don't know if you guys can see Lucy, But she's right there sitting at the door. And. . . It's just beginning to arrive here Soften your gaze or close your eyes if that feels comfortable. Put your hands somewhere on your legs or your lap. Soften your shoulders down your back. And just starting to get saddled on the mat. Bring your awareness to your breath. Just notice how your breath feels today. If it's fast or slow, Deep or shallow. And then taking a few cleansing breaths here together take a deep breath in through your nose. Open your mouth and slowly and quietly sigh it out let it go Two more like that. Deep inhale through your nose. And exhale through the mouth, Let it go. Last one deep inhale. And exhale all the air out through your mouth. Let it all go. Now continue breathing deeply in and out of your nose if that feels comfortable for you. And if ujjayi breath is part of your practice, You can start. To bring a slight constriction to the back of your throat. Enjoy a breath. Settles the mind and warms the body up from the inside. Audible breath. Sounds like fogging up a mirror but with your mouth closed. Deep breath in. Long breath. Now as you sit here, Bring your awareness to your body. Scan from. . . Crown of your head all the way down to your fingertips to your toes. Just notice if there is any part of your body that's maybe a little tight or sore. That may need a little bit more love during practice. Just be mindful of that. If something I say during practice doesn't feel right for you please don't do it. Come out of the pose and take a resting posture that works for you. And then join us when you're ready. Bring your hands by your side, Inhale, Reach your arms all the way up. Then exhale, Bring your hands to your heart center and bow your head to your hands and think of one thing that you're grateful for today. Inhale, Reach all the way up, Palms touch. Exhale, Hands to your heart. One more like that. Inhale. And exhale Left hand by your side, Fingertips or your hand on the mat or on a block. As you inhale, Reach your right arm all the way up and over towards the last side. Coming to a side body stretch. See if you can ground your hips down and feel the stretch from your right hip all the way to your right fingertips. Take a deep breath in and then see if you can soften your shoulders down your back. Next inhale, Come all the way up and then switching sides. So right hand or fingertips on the mat or on a block. Inhale, Reach your left arm up and over towards the left side, Right side. Grounding your left hip. Deep breath in. Long breath out. Inhale, Come back to center. We're going to come into a twist. So left hand behind you and tant your fingers using your arm as a kickstand to sit a little bit taller. Bring your right hand to the outside of your left knee. Then inhale to sit tall. And exhale to twist. Good, Inhaling, Sit a little bit taller. Exhale, Twist a little bit more. Maybe look over your left shoulder if that feels good in your neck. Good. Slowly come back to center. Switch sides. So right hand behind you. Tent your fingers. Use your arms. Sit a little bit taller. And then left hand to the outside of your right knee. And twist towards the right side. Maybe looking over your right shoulder. Slowly come back to center and we're going to roll onto our hands and knees coming to a tabletop position. Just come to your hands and knees, Wrists off your shoulders, Knees right underneath your hips. Spread your fingers wide. You can keep your toes tucked or come to the tops of the feet, Whatever feels better in your knees. And then pull your belly towards your spine. Table top position Moving through some cat-cows, Inhale to drop your belly, Open up your heart, Loka. Exhale to round your back, Tuck your tail, Look down. Inhale, Drop your belly, Open up your heart, Cow pose. Exhale to round your back, Tuck your tail, Cat pose. One more inhale. And exhale. Good. From here, Sit back on your heels and just turn your wrist. Making circles with your wrists in one direction and then the other. Just noticing how that feels. Good. Then coming back to tabletop position. Bring your knees as wide as the mat. Big toes together. Push your hips back towards your heels. Coming to child's pose. So keeping this child's pose active. So pressing your fingers to the mat. And pushing your hips back, Your elbows are lifted, But let your head rest on something. So either on the mat or on a block. Let your shoulders be soft and heavy. Take a deep breath in. Exhale all the air out. Now slowly start to walk your hands towards the right side of the mat, Coming to a side body stretch in child's pose. And you can bring your left hand. On top of the right. So actively pushing your hips back towards your heels. Good. Again let your forehead rest somewhere. On the mat or on a block. Feeling the stretch on the left side of your body, Take a deep inhale. And a long exhale. Slowly come back to center, Switching sides. So walking your hands towards the left side, Maybe bring your right hand on top of the left. And then pushing your hips back. Letting your head be heavy. Your shoulders soft. Good. Slowly come back to center and then coming back to tabletop position. Wrists under shoulders, Knees right underneath your hips. And then extend the right leg back, Keeping the toes tucked on the mat to start. Just rocking back and forth a few times, Noticing. How this feels in your ankle. In the back of your leg, In your shoulders, Your wrists. Good. And from here, Start to walk your right toes towards the left side of the mat. Then maybe look over your left shoulder, Looking at your right toes if that feels good. Again, Feeling the stretch on the right side of your body. Deep breath in. Long breath. Come back to center. And then come back to tabletop position. Extend the left leg back keeping the toes tucked just rock back and forth a few times noticing how that feels. In your body. And then when you're ready, Walk your left toes towards the right side. Maybe looking over your right shoulder, Looking at your left toes. Slowly come back to center. Coming back to tabletop position. Walk your hands forward. Tuck your toes under. Push your hips up and back. Downward facing dog. First down dog of our practice. Maybe bend one knee and then the other. Just walking your dog. Notice how this feels in your body. And then coming to stillness, Bend your knees a lot, Pushing your hips up towards the ceiling, Letting your head be heavy. Maybe nod your head yes, Shake your head no. Pausing here for a deep breath in. And a long breath out. Good. Next, Inhale. Lift your heels. Bend your knees. Look forward. And then exhale to the top of the mat coming to a forward fold. Get your feet hip distance apart or they can be closer, Wider. And then just hanging here. So your fingertips on the mat, You can bring your hands or fingertips on a block if that feels better. You can grab opposite elbows and just hang here. Again, Letting your head, Your shoulders, Your arms be heavy and feeling the release in your back, In your upper back, Your sides, In your lower back. Bending your knees a lot. So making sure that you're not pulling your hamstrings or there's any pain. Good. Bring your hands to your shins. Inhale to halfway lift. And exhale, Fold forward. Two more like that. Inhale, Lengthen your spine, Halfway lift. And exhale to fold Last one, Inhale. And exhale. Good. Next inhale, Come all the way up. Reach up. Palms touch overhead. And exhale. Bring your hands to your heart center. Good. Pausing here. Mountain pose. Arms by your side. Feet hip distance apart. Or whatever feels grounding for you. So you wanna make sure you feel stable, Grounded. Just feel the bottom of your feet on the mat. Maybe lift your toes up and just notice how that feels. And holding on to that feeling, Slowly bring your toes back down. Good, Pull your belly towards your spine. Inhale, Roll your shoulders up towards your ears. And then down your back, Good. Soften your gaze, Close your eyes. I'm just pausing here in Mountain Pose. Notice your breath. See if you can. Deepen your next inhale just a little bit more. And lengthen your exhale. Inhale, Reach your arms all the way up, Palms touch overhead. And exhale, Hands to your heart. Two more like that. Inhale, Reach. Exhale, Hands to your heart. One more inhale. And hands to your heart center. Good. From here, Bring your left hand by your side. Inhale, Reach your right arm all the way up and over to the left. Feeling the stretch from your right foot all the way to your right fingertips. See if you can press your right foot down just a little bit more. Take a deep breath in. Exhale, Soften your shoulders. Lean a little bit more towards the left side. Good, Next inhale, Come all the way up and switching sides. So right hand by your side, Inhale, Reach the left arm up and over. Pressing the left foot down. Soften your shoulders. Good. Inhale, Come all the way back up and standing tall in mountain pose. Inhale, Reach all the way up. Palms touch overhead. And exhale, Fold forward over your thighs. Hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. Inhale, Come all the way up, Reach out, Palms touch. And exhale hands to your heart Adding on, Inhale, Reach. Exhale, Fold. Halfway lift as you inhale. Fold forward as you exhale. Plant your palms. Step the right leg back. Then drop your knee down. Excuse me. Okay. Front knee right over your ankle and you can keep the back toes tucked if that feels better in your knees or come to the top of the foot and you can stay here with your fingertips on the mat you can bring your hands fingertips on blocks or you can bring your hands on top of your leg you're feeling the stretch on top of your right thigh Soften your shoulders down your back. Stay here or inhale to reach your arms all the way up. Good pausing here make sure your front knee isn't going past your ankle if it is just walk your foot forward just a little bit Pull your belly towards your spine. Soften your gaze, Soften your jaw, Your forehead. Breathing deeply in and out of your nose. Deep breath in. Exhale, Hands either side of the front foot. Now moving with our breath. So as you inhale, Pull your hips back, Straighten the front knee, Flex your foot. And exhale back to your lunge. Inhale to straighten your leg, Flex your foot, Pull your hips back. And exhale back to your lunge. One more like that. Inhale. And exhale. Good. Plant your right palm down on the mat or on a block. If you want to lift your knee, Tuck your toes. And as you inhale, You're going to twist towards the left side. So you can lift your knee up and twist towards the left. Your left hand can stay on your hip. You can reach it all the way up, Stacking your shoulders. And then check the front knee. He wants to move away from you. See if he can pull it towards you. Deep breath in. Maybe look up towards your thumb if that feels good in your neck. Take a deep breath in. And exhale, Slowly drop your knee, Bring your hands down either side of the front foot, And then step it back to tabletop position. So in tabletop, Rest under your shoulders, Knees right underneath your hips. Inhale, Drop your belly, Open up your heart. Look up, Cowboys. Exhale, Round your back, Tuck your tail, Look down. Inhale to cow. Exhale to catch. One more inhale. And exhale. Good. From here, Walk your hands forward, Tuck your toes under, Push your hips up and back, Downward facing dog. Okay, Just pausing here in down dog. You can walk your dog or stay in stillness. Whatever your body wants to do. Take a deep breath in. Exhale all the air out. Let it go. Next, Inhale, Lift your heels, Bend your knees, Look forward. Exhale to the top of the mat, Coming to a forward fold. 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 center good pausing again in mountain just notice how your body feels Inhale, Reach all the way up. Exhale, Hands to your heart center. Good. Left hand by your side. Inhale. Reach your right arm all the way up and over to the left. Press your right foot down. Okay come all the way back. Second side right hand down inhale reach your left arm up and over And pause here for the exhale. Good. Inhale, Come back to center. And pause and mountain pose. Inhale to reach. Exhale, Hands to your heart. Inhale, Reach up. Exhale, Fold forward over your thighs. Hands to your shins, Halfway lift. Inhale. Fold forward as you exhale. Inhale, Come all the way up, Reach up, Palms touch overhead. And exhale, Hands to your heart center. Inhale, Reach. Exhale fold. Halfway lift, Inhale. Fold forward as you exhale. Plant your palms, Your fingertips. Step the left leg back this time and then drop the back knee. Good. So on this side, Make sure front knee is over your ankle. Back toe can be tucked or top of the foot to the mat. You can always bring something under your left knee. Just for a little bit more padding. And then stay here, You can bring your hands to blocks, You can bring your hands. To your thigh or if you like inhale to reach your arms all the way up Coming to your low lunge, Soften your shoulders, Your gaze, Your jaw. Breathing here. Take a deep breath in. Exhale, Hands either side of the front foot. Now moving with our breath. So as you inhale. Straighten your leg, Flex your foot, Pull your hips back. And then exhale back to your lunge. Inhale, Straighten your leg, Flex your foot, Pull your hips back. And exhale to your lunge. One more inhale. And exhale. Good. Moving to our twist. So left hand on the mat or on a block. If you want to lift the back knee, Tuck the back toes. Inhale to lift your knee and twist towards the right side. Your hand can stay on your hip or you can stack your shoulders. Reach your arm all the way up. So check the front knee, Make sure it's still over your ankle and it's moving towards your body. And if it feels good, Maybe you look up towards your thumb. Pushing your left heel back. Holding your right knee towards you. Take a deep breath in. And exhale, Bring everything back down and move to tabletop position. Good. Rest under shoulders, Knees underneath your hips. Inhale, Drop your belly, Open up your heart, Low cup. Exhale, Round your back, Tuck your tail, Look down. Inhale to cow. Exhale to catch. One more inhale. And exhale. Good. Walk your hands forward. Tuck your toes under. And then push your hips up and back. Downward facing dog. Take a deep breath in. And a long breath out. Next, Inhale, Lift your heels, Bend your knees, Look forward. Exhale, Step, Hop, Jump to the top of the mat, Coming to a forward fold. Good. Bring your big toes together, Heels slightly apart. Inhale, Hands to your shins, Halfway lift. Exhale, Fold, Fold. Good. Next inhale, Sit down into your chair. Arms reach up. You can bring your hands wider apart so you can soften your shoulders down your back. Good if you look down you should be able to see all your toes in front of your knees take a deep breath in Exhale, Pull your belly towards your spine. Sit down a little bit more. One more inhale. Exhale, Sit down a little bit more. Good. Inhale here. Exhale, Fold forward over your thighs. Hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. From here, Step the right leg back. Keeping your back knee up, You're just going to drop your heel. So getting ready for Warrior II, Check your alignment. Make sure the heel of your left foot is in line with the arch of the back foot. Your back foot is parallel to the short edge of the mat, Or you can have a slight angle towards the top. Bending the front knee. When you're ready, Inhale, Come all the way up, Warrior two. When you get here, Maybe you can adjust your stance, Widen your stance a little bit. When you bend the front knee, You want to make sure that it's not going past your ankle. Turn your shoulders towards the long edge of the mat. And then reach your arms front and back, Palms down. Soften your shoulders. Your gaze is soft. Over your left fingertips, Warrior two. Good, Make sure your back arm isn't coming down. They're parallel to your mat. Take a deep breath in. Long breath out. Now moving with our breath. Inhale, Straighten the front knee. Reach your arms all the way up. Maybe look up. And then exhale back to warrior two. Two more like that. Inhale. And exhale One more inhale. Exhale, Warrior two. Good. Keeping the front knee bent, Bring your right arm to the back leg. Reach your left arm up and back. Peaceful warrior. You can look up or you can look down towards your right toes. Good. Keeping the front knee bent. Take a deep breath in. Long breath out. Good. Keeping your arm where it is. Start to straighten the front knee. Good. Reverse triangle. Deep breath in. Exhale all the way around. Good. Now coming to center, You're going to reach your arms front and back, Getting ready for triangle pose. So maybe you heel toe, Heel toe the back foot in a little bit to shorten your stance. And then reach your left fingertips forward, Pushing your hips back. Good. When you can't reach anymore, You're going to drop your hand down either on your shin, Somewhere on your leg, Maybe on a block on the inside or outside of your leg. And then reaching your right arm up, Stacking your shoulders. Trikonasana, Triangle Pose. Good. Front leg is straight, But you can have a slight bend depending on how this feels in the back of your leg. Back leg straight and strong. You're pressing your foot down to the mat. Take a deep breath in. Long breath out. Good one more inhale And exhale. Good. From here, We're going to get ready for Half Moon. So bring your right hand to your hip. If you have a block, You can start to use your block. If not, You can just bend the front knee and walk your hands forward on the mat. So if you have a block, You're just going to walk the block forward. If not, You can just bring your fingertips on the mat and walk your fingertips forward. And you can stay here. With your toes on the mat. So you don't have to lift off. If you want, You can start to flex your foot. And lift your foot off the mat coming to half moon pose. Good, Pushing your right heel away. Stay here or you can reach your right arm all the way up. Stack your shoulders. Maybe look up towards your thumb. Good. Take a deep breath in. Long breath out. One more inhale And exhale. Good. Slowly turn towards your mat. Bring your hands down to the front of your mat. Coming to standing splits, Good. So your right heel still lifted. And you can have a slight bend in the front knee. Walk your hands towards your foot. If that feels good, Maybe grab your heel. Your ankle with one hand, Maybe both. Okay. Letting your head be heavy. Take a deep breath in. Exhale all the air out. Good. Inhale here. Exhale. Slowly step the right foot beside the left. Coming to a forward fold at the top of your mat. Big toes together. Heels slightly apart. Inhale. Halfway lift. Exhale to fold. Good. Next, Inhale. Sit down into your chair. Arms reach up. And pause here. Good. Look down. Make sure you can see your toes. Soften your shoulders down your back. Pull your belly towards your spine. Inhale here. Exhale. Sit down a little bit more. One more inhale. Exhale, Fold forward all over your thighs. Hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. Good, From here. I'm going to set the left leg back. Stepping into your lunge. Then drop the back heel. So now you're getting ready for warrior two on the second side. So your right heel is in line with the arch of the left foot. And then when you're ready, One mil your arms all the way up coming to warrior two. When you get here, You can adjust your stance again, Making sure front knee is right over your ankle. And if you look inside your knee, You should be able to see your big toe. So your knee wants to fall in. You're trying to move it towards your. . . Fifth toe, Your small toe, Good. Back foot is parallel to the short edge of the mat or on a slight angle forward. When you're ready, Reach your arms front and back. Gaze us off over your right fingertips. Warrior II. Standing strong. Coming back to your breath. Moving with our breath, Inhale, Reach up, Straighten the front knee. Exhale, Warrior two. Inhale, Reach up, Straighten your knee. Exhale, Warrior two. One more like that. Inhale. Warrior two, Exhale. Good. From here, Left hand on the back leg, Reach your right arm up and back. Peaceful warrior. You can look down towards your left toes if that feels good in your neck or you can look up. Good, Take a deep breath in. Long breath out. Good. Slowly start to straighten the front knee. Reaching your right arm, Right fingertips back. Good. Then coming back to center we're getting ready for triangle pose so maybe heel toe heel toe your foot forward a little bit and then when you're ready You're going to reach forward. With your right fingertips, Pushing your hips back. Now when you can't reach anymore, Bring your hand down somewhere on your leg, Maybe on a block on the inside or outside of your foot. And then your left hand can stay on your hip or you can reach it all the way up. Wherever you are, Stack your shoulders, Open up your heart. Maybe look up towards your thumb if that feels good. Front leg is straight but you can have a slight bend in your knee. If your hand is on your leg, Make sure you're not pressing your knee back. Take a deep breath in. Exhale all the air out. From here we're going to move into half moon pose. So if you have a block you can start to use your block, Walking the block forward, Bending the front knee. If not you can just use your fingertips on the mat. And then you can stay here with your toes on the mat. Or if you like, You can start to flex your foot and lift your heel up. Good. Stack your shoulders, Left hand on your hip, Or reach it all the way up. Maybe look up towards your thumb. Breathing deeply. Finding your balance. Deep breath in. Exhale all the air out. One more inhale And then exhale, Slowly bring your hands down to the mat, Your toes point down. Left foot flat. You can walk your hands back towards your foot. Maybe grab your shin or your ankle with one hand, Maybe with both. Okay, Lifting your left heel up. Good. Take a deep breath in. Long breath out. One more inhale. And exhale slowly bring your left foot beside the right. Big toes together, Heels slightly apart. Inhale, Half way lift. Exhale, Fold forward. Good. Inhale to halfway lift. Exhale to fold. One more inhale. And exhale. Next inhale, Come all the way up, Reach up, Palms touch overhead. And exhale, Hands to your heart center. Good. From here, Sit down into your chair. Reach your arms up. And exhale to hold, Soften your shoulders. Deep breath in. Exhale sit down a little bit more one more inhale exhale fold forward over your thighs Hands to your shins. Halfway lift as you inhale. Fold forward as you exhale. Plant your palms. Step it back to plank. You can stay with your knees up or you can drop your knees. Deep breath in here. Long breath out. One more inhale and then exhale downward facing dog. Good. Pausing in down dog. Noticing how this one feels. Deep inhale. Long exhale. Good. From here, Start to walk your hands back towards your feet. Coming to a forward fold at the back of your mat. And then from here, Heel toe, Heel toe your feet, Mat distance apart. You're just going to let your toes. Spill off the mat and we're going to come into a squat so you're going to sit down wherever feels good so you can stay here with your hands on the mat you can grab a block and sit on a block if that feels good. Or if you want, Coming into Malasana, Yogic squat, You can bring your palms together, Pushing your knees away with your elbows. And then wherever you are, See if you can lengthen your spine. And soften your shoulders. Pausing here, Soften your gaze or close your eyes. Your heels are lifted. You can roll up your mat under your heels or maybe bring. Folded up blanket under heels. Take a deep breath in. Exhale all the air out. Get slowly, Bring your hands behind you. Move your props away if you're sitting on a block. And then sit down, Extend your legs long. And then just tap your knees, Letting that go. Good. Point and flex your feet. Makes you feel really good. And then when you're ready, We're getting ready for a forward fold. So maybe you sit on a pillow or a folded up blanket just to tilt your hips forward a little bit so you can sit a little bit taller. And then sitting tall, Flex your feet, Press your heels away. Inhale, Reach all the way up. As you exhale, You're going to hinge from the hips. Leaning forward and then as you lean forward, You may bring a slight bend in your knees. Your hands can rest somewhere beside your legs. You can grab anywhere on your legs, Your feet, Your toes. With every inhale, Your spine gets long. With every exhale, You move a little bit closer to your legs. So instead of thinking about bringing your forehead to your legs, Think about moving the crown of your head towards your feet. So you're lengthening and folding. Bend your knees as much as you need, Being mindful of how this feels in the back of your legs. If you were in the yin class yesterday, You may still be sore like me in your legs. Being really mindful. Deep breath in, Lengthen your spine. Long breath out, Fold forward. Next inhale, Slowly come all the way up. Then bring the soles of the feet together coming into seated butterfly so soles of the feet together and see if you can walk your heels close to you and your knees may be lifted that's okay Grab somewhere on your legs. Your heels. And then inhale to sit tall. Exhale, Hinge from the hips. And you can use your elbows on your shins or your thighs. Just a push. Gently push your legs down again making sure there's no pain or discomfort especially in your knees as you fold forward and this may not be a huge forward fold. And this. It's a challenging posture. If you're a little bit more flexible you can fold all the way down. If like me, You're just leaning forward, You're still doing the pose as long as you're feeling the stretch. And your inner thighs and your groin. Slowly come all the way back up bring your hands to the outside of your knees and close your knees up like a book and then bring your feet mat distance apart Knees bent and just gently windshield wiper your knees from side to side Okay. See if you can bring your knees all the way down to the mat. From here, Bring your feet to the mat, Walk your feet towards you, Hug your knees in. Maybe bring your forehead to your knees and thank your body. For moving you through all these poses. On and off the mat and slowly make your way to your back. So just coming to your back. If you have a block and you want to use your block, We're going to move through some dynamic bridge poses here. So coming to your back, You can. . . Bring your feet flat on the mat and just walk your feet towards you. So your feet are hip distance apart. And maybe if you reach back, You can touch your heels with your fingertips. Good. And when we're moving in and out of bridge pose, Make sure you're not turning your head from side to side. So if you need to look at me, Do that now. And then when you're moving in the pose, Just look straight up. If you want to use a block, You can bring your block between your thighs, Just on the shorter height so you can press the block with your thighs. And this is just so you can keep your thighs parallel. So if you don't have a block, Just make sure your knees aren't falling out in when you move through this pose. Good. Hands by your side, Palms can face down, Or you can bend your elbows so your fingertips are moving up. And then looking straight up, We're going to move with our breath. So as you inhale, Start to lift your hips. And your spine from the bottom all the way up your chest moves up towards your chin and your chin towards the ceiling. And then as you exhale, Slowly reverse that. So from the top of your spine, Slowly bring everything down and your hips reach the mat at the end of your exhale. So moving with your own breath, Inhaling to slowly lift everything up. And then exhale to slowly reverse that. Come all the way up. Taking the full duration of your exhale. Not rushing it. Do three more with your own breath. Moving as slowly. As you can breathe. Good finish your last one yeah now when you reach the bottom remove your block if it's there and resist the urge to hug your knees in. Bring your feet as wide as the mat and just gently windshield wiper your knees from side to side releasing that tension in your lower back. And then from here, We're going to move into a twist. So bringing your arms to a T. Feet can stay mat distance apart. Just let your knees fall towards the right side. You can turn your head to the left if you like you can bring your right foot on top of the left thigh or knee. Just for a little bit more weight. Take a deep breath in. Long breath out. Slowly come back to center and switch sides. So letting your knees fall towards the left side. Maybe turn your head to the right. Maybe bring your left foot on top of the right leg. Soften your gaze and take a deep breath in. And a long breath out. And slowly come back to center And then you can hug your knees in if you like, Maybe gently rocking from side to side. Maybe making circles with your knees in one direction and then the other. And then we're going to get ready for Shavasana. So if your body needs anything before your final posture, Take that now. So maybe it's happy baby pose. Maybe you want to come to an easy inversion, To shoulder stand if that's in your practice. So taking any other posture or movement your body needs. And then slowly making your way to Shavasana. So for Shavasana, You can bring a bolster under your knees. Keep your knees bent. If your legs are extended, Let your feet. Fall towards the edges of the mat Let your legs be heavy. Arms by your side, Palms up. Fingers gently curled in. Round your shoulders. Let your shoulders and your head feel heavy on the mat. Soften your jaw, Let your tongue fall away from the roof of the mouth. Release the muscles of the face, Soften your gaze or close your eyes. Let your body breathe naturally and take in the effects of your practice. Take a deep breath in. And a long breath out. One more just like that. Take a deep inhale. Full and complete exhale let it all go Slowly start to bring some movement back to your body Wiggling your fingers, Your toes. Gently rocking your head from side to side. When you're ready, Bend one knee and then the other and roll on to your right side in 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 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 gaze or close your eyes. Bring your hands by your side. Inhale, Reach all the way up. Pumps touch overhead. And exhale, Hands to your heart center. Bow your head to your hands and thank yourself for coming to your mat today. For spending this time for yourself and for your practice. Thumbs to your third eye the space between your eyebrows may your thoughts be kind. Thumbs to your lips may your words be caring. Thumbs to your heart center may your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.