It's taking a few moments to arrive here.
Settling in.
Feeling the mat under you.
And allowing the mat to rest.
Support you and hold you here.
Letting go.
Anything you don't need to hold on to right now Soften your gaze or close your eyes if that feels comfortable for you.
Begin to come to your breath.
Notice how your breath feels.
If it's fast or slow,
Deep or shallow.
Quiet or loud.
Take a deep breath in through your nose.
Open your mouth and slowly,
Quietly sigh it out.
Two more like that,
Deep inhale through your nose.
Slide up through the mouth,
Let it go.
And last one,
Deep breath in.
And exhale to sigh it out.
Now breathing deeply in and out of your nose if that feels comfortable.
Start to bring your awareness to your body.
Scanning from the crown of your head all the way down to your fingers and your toes.
And 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 to improve.
Just being mindful of that.
If anything I say during practice doesn't feel right for you,
Please don't do it.
Just come out of the pose.
And take your resting posture that works for you and join me when you're ready.
On your next inhale,
Reach your arms all the way up,
Palms touch overhead.
And then exhale to bring your hands to your heart center,
Bow your head to your hands.
Think of one thing that you're grateful for today.
Inhale,
Reach all the way up,
Palms touch,
Overhead.
And exhale,
Hands to heart.
One more inhale.
And exhale.
Bring your left hand by your side,
Fingertips on the mat or on a block.
As you inhale,
Reach your right arm all the way up.
And over to the left side.
Grounding your hip.
Feeling the stretch on the right side of your body.
Good,
Deep breath in.
Exhale,
Maybe lean a little bit more.
One more inhale.
And then as you exhale,
Bring your hand to the outside of your left knee,
Left hand behind you.
Use your left arm to get tall.
And then as you exhale,
Twist from the belly.
So with every inhale,
Lengthen your spine.
And with every exhale,
Twist just a little bit more.
Deep breath in.
And exhale to finish.
Slowly come back to center and then this time right hand by your side fingertips on the mat or your palm on a block Inhale reach your left arm up and over towards the right side grounding your hips feeling this length.
On the left side of your body.
Inhale here.
Exhale,
Lean a little bit more.
And then bring your left hand to the outside of your right knee,
Right hand behind you,
Use your arm to sit taller.
And use your exhale to twist.
And how to sit tall.
Exhale,
Twist from the belly.
Deep breath in.
Long breath.
Slowly come back to center.
And then pause here.
Slowly make your way to a tabletop position,
Finding your hands and knees,
Wrists under your shoulders,
Knees right underneath your hips,
Spread your fingers wide,
Pull your belly towards your spine.
You can keep your toes tucked or come to the tops of the feet.
Good,
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,
Look down.
Inhale,
Drop your belly,
Open up your heart,
Cow pose.
Exhale to round your back,
Tuck your tail,
Cat.
One more deep breath in.
And exhale,
Round your back.
Good,
Come back to table,
Bring your knees as wide as the mat,
Big toes together,
And then push your hips back towards the floor.
Your heels coming to child's pose.
Bring your forehead down either on a mat or on a block.
Keeping the child's pose active.
So spreading your fingers wide,
Keeping your elbows lifted,
Actively pushing your hips back towards your heels.
Good.
With the next inhale,
Feel your body expand.
And then exhale.
Notice your body soften and melt towards the mat.
Deep breath in.
Exhale all the air out.
Slowly come to your hands and knees,
Keeping your knees wide,
Big toes together.
Bring your right hand towards the center of the mat.
As you inhale,
Reach your left arm all the way up.
Maybe look up towards your thumb.
And then as you exhale,
Cross it under the right,
Coming to thread the needle.
Maybe bring your left shoulder down on the mat or maybe on a pillow.
Your right hand can stay in front of you.
Or you can bring your hand on top of the left and just gently press it away.
So being really mindful of how this feels in your shoulder,
In your neck,
If you have any injuries or tightness in your shoulders,
Make sure there is no sharp pain or discomfort.
This should feel really good.
Really good stretch in your left shoulder especially.
Take a deep breath in.
Exhale,
Maybe press your left hand away a little bit more.
Alright.
Bring your right hand on the mat if it's not there already.
As you inhale,
Reach your left arm all the way up.
Exhale bring it down on the mat good maybe walk your left hand towards the center a little bit inhale to reach your right arm up And then as you exhale,
Cross it under the left,
Bring your right shoulder,
Right side of your head to the mat or to a pillow.
Left hand can stay in front of you or you can bring your hand on top of the right and just gently press it away.
Again,
Being really mindful that there is no pain,
Especially in your neck.
Deep breath in Exhale all the air out.
Left hand in front of you as you inhale reach your right arm all the way up And then bring it back down to the mat,
Good.
Bring your knees under your hips,
Wrists under your shoulders,
Spread your fingers wide,
And then extend the right leg back,
Keeping the toes on the mat to start,
Just rock back and forth.
Noticing how this feels.
In your ankle,
In your wrist.
Your shoulders,
The back of your legs.
Okay,
From here,
You're gonna cross your right foot towards the left side,
So bringing your right toes towards the left side of the mat,
And then maybe looking over your left shoulder and looking at your toes.
So feeling this stretch on the right side of your body.
Breathing deeply.
And then slowly come back to center and bring your knee down.
Good.
Second side.
So extending the left leg back,
Just rocking back and forth.
The same.
How this feels in the back of your leg and your shoulders.
In your wrists and your ankle.
And then coming back to center,
You're going to cross your foot towards the right side this time.
Maybe your toes come off the mat and maybe you look over your right shoulder towards your left toes.
Breathing deeply.
Slowly come back to center Bring your knees down,
Walk your hands forward,
Tuck your toes under,
And then push your hips up and back.
Downward facing dog.
So first down dog of our practice maybe bend one knee and then the other,
Walking your dog Notice how this feels.
In your body.
Allow your head to be heavy,
Shoulders soft,
Away from the ears.
And then coming to stillness,
Bend your knees a lot,
Lengthen your spine,
Push your hips up.
Deep breath in through your nose.
Open your mouth,
Sigh it out.
Good,
Next inhale,
Lift your heels,
Bend your knees,
Look forward.
And exhale,
Slowly make your way to the top of the mat,
Coming to a forward fold.
Bring your hands to your shins,
Halfway lift as you inhale.
And then fold forward as you exhale.
Inhale,
Come all the way up,
Reach up,
Palms touch overhead.
And exhale,
Hands to your heart center.
Inhale to reach up.
Exhale to fold forward over your thighs.
Hands to your shins,
Halfway lift,
Inhale.
Fold forward as you exhale.
Find your fingers,
Step the right leg back,
And then drop your back knee.
Good,
So coming to a low lunge,
Front knee right over your ankle,
And you can keep the back toes tucked if that feels better in your knees,
Or you can come to the top of the foot.
And then from here,
As you inhale,
Reach your arm all the way up.
And exhale,
Soften your shoulders.
Feeling the stretch on top Bye.
Pull your belly towards your spine.
Soften your gaze.
Ciao.
Deep breath in.
And as you exhale,
We're gonna come to a twist.
So reach your right arm forward,
Left arm back.
Inhale,
Back to center.
Exhale to twist.
In Pilta Center.
Exhale to twist.
And he'll come back to center.
And then as you exhale,
Hands down either side of the front foot.
Now moving with our breath,
As you inhale,
Pull your hips back,
Straighten your left leg,
Flex your foot,
And lean forward.
Exhale to come back to your arch.
Two more like that.
Inhale.
Hips back.
Straighten your leg,
Flex your foot.
And exhale to lunge.
Last one,
Inhale.
And exhale.
Good,
From here,
Plant your right palm on the mat or on the block,
Tuck the back toes.
As you inhale,
You can start to lift the back knee up,
And then twist towards the left side,
Bring your left hand to your hip,
Or you can reach it all the way up.
Your front knee should still be over your ankle.
It wants to move away from you.
See if you can move it closer to your body.
Pressing the back heel back.
Maybe look up to put your thumb back in your shoulders.
Deep breath in.
And exhale slowly bring your hand down drop the back knee and come to tabletop position.
As you inhale,
Drop your belly,
Open up your heart,
Look up.
Exhale to tuck your toes,
Push your hips up and back,
Downward facing dog.
Good.
Deep breath in.
Exhale all the air out.
Let your head be heavy,
Knees bend as much as you need.
Next inhale,
Lift your heels,
Bend your knees,
Look forward.
And exhale,
Make your way to the top of the mat,
Forward fold.
Can sutions 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.
And how to reach out.
Exhale,
Fold forward.
Bring your hands to your shins,
Halfway lift and in.
Fold forward,
Exhale,
Good.
This time,
Step the right,
The left leg back,
And then drop the back knee down,
Front knee right over your ankle.
You can keep the back toes tucked or come to the top of the foot.
Then when you're ready,
Inhale to come all the way up to your low lunge.
Soften your shoulders,
Soften your jaw,
Your gaze,
Your forehead.
Take a deep breath in.
And exhale.
Inhale here,
And exhale to twist.
Right arm forward,
Left arm back.
Inhale,
Come back to center.
And exhale to twist.
One more inhale.
And exhale,
Twist.
Inhale,
Come back to center.
And then exhale,
Bring your hands down either side of the front foot.
And then moving with our breath,
As you inhale,
Pull your hips back,
Straighten your legs,
Flex your foot.
And exhale to your lunge.
Two more,
Inhale.
And exhale.
Last one.
And exhale good getting ready for a twist plant the left palm tuck the back toes if you want you can start to lift the back knee up as you twist to the right bringing your right hand to your hip or reaching it all the way up stacking your shoulders Check the front knee,
Make sure it's over your ankles and moving towards your body.
Pushing the back heel back.
Get deep right there.
And exhale,
Bring your hand down,
Drop your knee.
And step it back to tabletop.
Inhale to drop your belly,
Open up your heart.
Exhale to tuck your toes,
Push your hips up and back,
Downward facing dog.
Good,
Deep breath in.
Long breath out.
Good,
From here slowly walk your hands back.
Towards your feet.
And keeping your hip distance apart,
You're just going to fold forward here.
So bend your knees as much as you need,
Bringing your belly on top of your thigh.
You can grab opposite elbows here,
Allowing your head to be heavy.
Your fingers can stay on the mat or you can bring your hands on blocks.
Whatever helps you feel.
Support it so you can really let go of holding on to any muscles in your back allowing this.
Your upper back,
Your shoulders.
To release.
Feel heavy.
Allowing gravity to release any tension.
In your back and your spine.
Good,
Bring your hands to your shins.
As you inhale,
Lengthen your spine.
And then exhale to fold forward.
Good.
From here,
Bring your right hand in front of your feet,
Just between your feet.
Tent your fingers or you can bring your hand on blocks.
Left hand on your left hip.
Good.
So we're going to come into a twist,
But to start,
Lengthen your spine and then bend the right knee a lot.
And you're going to twist towards the left side.
So left foot is pressing down,
Left leg straight and strong.
Right knee is bent.
Left hand can stay on your hip or you can reach it all the way up,
Stacking the shoulders,
Maybe look up.
Just hold your thumb if that feels good.
Inhale,
Lengthen your spine.
Exhale,
Maybe twist a little bit more.
Deep breaths in.
And exhale,
Fold forward.
Bring your hands to your shins,
Halfway lift,
Inhale.
Fold forward,
Exhale.
Switching sides,
Left hand in front of you,
Tense your fingers,
Right hand to your right hip,
And then press the right foot down,
Bend the left knee.
And twist.
Lengthening your spine as you inhale.
This is Demi Lovato.
Put your arm upside to your shoulders,
You can look up.
Use your thumb if that feels good.
Feeling the stretch in the back of your right leg.
Deep breath in.
Let's go forward,
All the thighs.
And sushins,
Halfway lifted.
Fold forward as you exhale.
Good,
Slowly come all the way up,
Reach up,
Palms touch overhead.
And as you exhale,
Bring your hands to your heart.
And then by your side,
Mountain pose.
Good.
Pausing here.
What is?
How your body feels.
After those four folds.
A rush of energy in your head,
Your spine.
Yourself in your gaze or close your eyes.
It's okay,
Buddy.
I'm just noticing any sensations.
Inhale to reach all the way up.
Exhale,
Bring your hands to your heart.
From here,
Bring your hands to your hips and take a step forward.
With your left foot.
So we're getting ready for warrior one.
And just check your stance before you move into the pose.
You want a heel to heel alignment or you want your feet to be on two train tracks.
Back foot is pointing to the top right corner of the mat,
And then think about moving the left hip back,
Right hip forward,
And your shoulders are facing the short edge of the mat.
Good.
You can start to bend the front knee and then check your knee if it's moving past your ankle.
It just means you can walk your foot forward a little bit,
Widening your stance.
Good.
From here,
You can bring your hands to your heart or you can reach all the way up.
Too.
Warrior one.
Off in your shoulders.
Pull your belly towards your spine.
Soften your gaze.
Good.
Now moving with our breath,
Inhale here.
As you exhale,
Start to straighten the front knee and then lean forward,
Arms go back,
Palms down.
Inhale,
Come back to warrior one,
Bend your knee,
Reach up,
Maybe look up.
Exhale,
Straighten your leg,
Reach back,
Look up.
And inhale to warrior one Exhale.
Lean forward,
Palms face down.
Inhale,
Come back to warrior one.
And then bring your hands to your heart.
Good.
Tense your hips.
We're going to get ready for pyramid pose.
So for this,
You may want to adjust your stance,
Walk your feet closer together,
But you still have the same stance in your feet.
From here,
Think about moving the left hip back,
Right hip forward.
Then as you inhale,
Open up your heart,
Shoulders down your back,
And exhale with a long,
Fine hinge from the hips,
Lean forward.
And you can stay halfway.
Your front leg is straight,
But you can have a slight bend in the knee depending on how this feels in the back of your leg.
You can stay here.
You can bring your hands somewhere on your left leg.
Just make sure you're not pressing your knee back.
You can bring your hands to blocks on either side of your foot.
Wherever you are with your next inhale,
Lengthen your spine.
And then as you exhale,
Pull the left hip back and lean forward.
Yet.
Breathing deeply.
Exhaling all the air out and leaning forward.
Moving into twisted triangle,
You can bring your fingertips on the mat or on a block on the inside or outside of your foot.
Or just somewhere on your leg.
Bring your left hand to your left hip and then inhale to lengthen your spine.
And then as you exhale,
You're going to twist towards the left side.
Think about moving the left hip back as you twist.
Maybe reach your left arm up.
Good.
Just being really mindful.
This is not an easy pose.
So adjusting your hand.
Using props if you need,
Bending the front knee as much as you need.
Deep breath in.
Long breath out,
Back leg straight and strong,
Pressing the foot down.
Slowly come back to Pyramid Pose.
Hands down.
Now starting to walk your hands forward,
You're going to come to the back toes and moving to standing splits.
So you can stay here with your toes on the mat and walk your hands forward and maybe start to hover your toes or lift your foot up,
Lifting the heel up.
Good you can walk your hands towards your left foot you can grab your ankle or your shin with one hand or both Just testing your balance and if your balance is off today.
Completely okay,
Be really kind and gentle with yourself.
Deep breath in.
And then as you exhale,
Step the right foot beside the left,
Coming to a forward fold.
Bring your hands to your shins,
Halfway lift,
Inhale.
Fold forward as you exhale.
It.
Your feet are hip distance apart,
Bring your right hand in front of you on the mat or on a block,
Left hand to your left hip,
Coming to our twist.
So bend your right knee a lot,
Press the left foot down,
Twist to the left.
It.
Stay here or reach your arm up,
Maybe look up.
Lengthen your spine as you inhale.
Maybe twist a little bit more as you exhale.
Deep breath in.
And exhale,
Fold forward.
Yay.
Transitions,
Halfway lift,
Inhale.
Fold forward,
Exhale.
Good,
Left fingertips in front of you,
Right hand to your right hip,
Bend your left knee a lot,
Press the right foot down,
Twisting to the right this time.
Inhale to lengthen.
And exhale to twist.
Maybe reach your arm up,
Stack your shoulders,
Maybe look up towards your thumb.
Deep and high.
And exhale to fold.
As your shins halfway lift,
Inhale.
Fold forward over your thighs as you exhale.
Inhale,
Come all the way up,
Reach up,
Palms touch.
Overhead.
And as you exhale,
Bring your hands to your heart center.
And again,
Standing tall in Mountain.
Soften your shoulders down,
Your back.
Just notice.
Or your body feels.
Good,
When you're ready bring your hands to your hips and this time step back with the left foot.
So getting ready for warrior one on the second side.
So adjust your feet first.
Back foot is pointing to the top left corner of the mat.
Your back leg is straight and strong,
Pressing your heel and the outer edge of your left foot down on the mat.
And then when you're ready,
Start to bend the front knee.
Good.
Adjust your stance if you need to.
Make sure your knee is stacked right over your ankle.
And then think about moving the right hip back,
Left hip forward.
Shoulders are facing the short edge of the mat.
You can stay here,
Bring your hands to your heart or reach your arms all the way up.
Warrior One.
Open your jaw.
Open your gaze.
Open your forehead.
We're moving with our breath,
Inhale here,
Exhale,
Start to straighten your leg,
Lengthen your spine,
Lean forward,
Arms go back,
Palms down.
Inhale,
Come back.
Warrior One.
Exhale to lean forward.
And come up.
Exhale to lean forward.
He'll come back,
Warrior One.
And then exhale,
Hands to your heart,
To your hips.
Start to straighten the front knee,
Getting ready for Pyramid Pose.
So adjust your feet,
Walking your feet a little closer together if you need.
And then from here,
As you inhale,
Open up your heart,
Look up,
Shoulders down,
Your back.
And then as you exhale,
Lengthen your spine and,
Hinging from the hips,
Lean forward.
Good.
Think about moving the right hip back,
Left hip forward.
And you can choose to stay here with a long spine,
Hands somewhere on your leg,
Or on block.
Having a slight bend in your knee.
Or you can.
.
.
Move forward,
Leaning towards your front leg.
It.
With every inhale,
Your spine gets long.
And with every exhale,
Pulling the right hip back,
Leaning a little bit closer to your leg.
It.
Breathing deeply.
Now getting ready for a twisted triangle,
So left hand somewhere either on the mat or or on a block,
On the inside or outside of your foot,
Or just somewhere on your leg,
Right hand on your right hip.
Inhale to lengthen your spine.
As you exhale,
Pull the right hip back and twist to the right.
Good.
Again,
Being really mindful of how this feels in the back of your leg,
Bend your knee as much as you need.
Stay here or reaching your right arm all the way up,
Stacking your shoulders.
It's the triangle.
Deep breath in.
Long breath out.
One more inhale.
And exhale,
Slowly bring your hands down,
Walk your fingertips forward and start to come onto the back toes,
Moving into standing splits.
You can stay here with your toes on the mat.
You can start to hover your toes,
Lift them all the way up.
Maybe grab your right ankle.
Your shin with one hand.
Maybe both.
Deep breath in.
Exhale all the air out.
And then slowly step forward.
To the top of the mat,
Coming to a forward fold.
And see your shins halfway lifted.
And fold forward as you exhale.
Good,
Inhale,
Come all the way up,
Reach up,
Palms touch.
Oh,
Very good.
And exhale to bring your hands to your hearts,
Pausing in Mountain.
Soften your shoulders.
Inhale through each elbow.
Exhale,
Fold forward.
Translucent,
Halfway lift,
Inhale.
Fold forward,
Exhale,
Plant your palms.
Stop it fast.
To planche.
And then drop your knees.
Bring your knees wide,
Big toes together.
Push your hips back towards your heels,
Child's Pose.
Take a deep breath in,
Feel your body expand.
Exhale all the air out.
Let it go.
Slowly come onto your hands and knees,
Walk your knees forward,
Cross your ankles,
Sit back.
And then expand your legs long.
Coming into a forward fold here,
Flex your feet.
Inhale to reach up.
As you exhale,
Hinge from the hips and lean forward and bend your knees as much as you need,
Keeping your spine long.
Thank you.
You can grab somewhere on your legs,
You can grab your feet,
Your toes,
Maybe a strap around your feet.
With every inhale,
Your spine gets longer.
With every exhale,
Maybe lean a little bit closer to your legs.
And slowly come all the way up to a seat.
We're going to come into a seated twist.
So bend the right knee.
And bring your foot to the outside of your left leg.
So you can sit here with your left leg extended long,
Or you can just bend your knee and come to a seat.
So you're sitting with your left knee bent,
Your right foot to the outside of your left leg.
You can sit on top of a blanket or a pillow,
Sitting tall,
And then hug your right knee in with your left arm.
So using your elbow around your knee,
Inhale to sit tall.
As you exhale,
Now bringing your right hand behind you,
Twist to the right.
Every inhale,
Your spine gets And as you exhale,
You twist.
Maybe look over your right shoulder if that feels good.
Deep breath in.
Exhale to twist.
And then slowly come back to center,
Extending your legs long.
We're going to switch that,
So bending the left.
Knee,
Bringing your foot to the inside or to the outside of your right leg and then start to You can bend the right knee if that feels good or your leg can be extended.
Inhale to sit tall,
Hook your elbow around your knee.
And then twisting to the left side,
So bringing your left fingertips behind you.
With every inhale,
Sit taller.
With every exhale,
Use your right arm to hug your knee a little bit more.
And twist from the valley.
Look over your shoulder if that feels good in your neck.
Slight tuck of the chin so the back of your neck is long.
Deep breath in.
Exhale.
You Slowly come back to center.
And then from here,
Expand your legs long.
Bring your feet flat on the mat,
Keeping your knees bent.
Bring your knees as wide as the mat and just windshield wiper your knees from side to side.
Good.
Their hands behind you.
And then come to a seat with your feet flat on the mat.
Walk your feet towards you.
Give yourself a hug.
Maybe bring your forehead to your knees.
And.
.
.
Thank your body for being here.
Everything it does for you.
For all the poses on and off the mat.
And then slowly make your way to your back.
Moving really slowly.
Bring your knees in with you,
Give yourself a hug.
Maybe gently rocking from side to side.
Maybe making circles with your knees in one direction.
Bring your feet flat on the mat.
And hands rest somewhere on your body.
Take a deep breath and feel your body expand.
And exhale,
Settle,
Soften,
Let go,
Feel happy.
Okay,
Coming into a twist,
If you wanna cross your legs,
Right leg over the left,
Lift your hips up to the right and let your knees fall towards the left side.
You can extend your arms to a T,
You can bring your arms overhead,
Maybe turn your head towards the right side.
If you want,
You can reach with your right hand and grab your foot.
Wherever you are,
Make sure your shoulders are grounded.
And then close your eyes if that feels good.
And breathe into this twist.
Yippee-krap-then!
As you exhale,
Slowly make your way out of the pose.
Cross your legs if they're crossed.
And just pause at center with your feet flat on the mat.
And then moving to the second side.
When you're ready,
If you want to cross your legs,
Left leg over the right,
Lift your hips up to the right,
To the left,
And let your knees fall to the right.
Good.
Arms can't reach the TV.
You can turn your head to the left if that feels good in your neck.
You can always reach down with your left hand and grab your foot or your toes.
Wherever you are,
Ground your shoulders.
Soften anything you're holding on to that you can let go of.
And just breathe here.
Take a deep breath in.
You Slowly make your way out of the pose.
Coming to center with your feet flat on the mat.
Grounding your hips.
We're going to get ready for Shavasana,
But if there's anything else your body needs before your final resting posture,
Take that now.
And when you're ready,
Make your way to Shavasana.
You can grab any props or layers and create to get comfortable and settled here.
You can keep your knees bent or extend your legs long.
Arms by your side,
Palms face up,
Fingers gently curled in.
Your hips and your shoulders are heavy.
Soften your jaw and allow your tongue to fall away from the roof of your mouth.
Soften the muscles of the face.
Soften your eyelids and allow your eyes to gently close.
And then scan from the crown of your head all the way down to your fingers and your toes.
And notice if there's any part of your body that you're holding on to that you can soften and let go of.
Allow your body to rest here and breathe naturally and take in the effects of your practice.
And take a deep breath in.
Wall more like that.
Deep inhale.
Full and complete exhale,
Let it go.
And then slowly start to bring some movement back to your body.
Moving your fingers,
Your toes.
Your wrists and your ankle.
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.
Fetal pose after corpse pose reminds us that after every ending,
There's a new beginning.
Slowly 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.
That feels good.
Bring your hands by your side.
As you inhale,
Reach your arms all the way up,
Palms side to overhead.
Exhale to bring your hands to your heart center.
Bow your head to your head.
And thank yourself for coming to your MAC 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.
