Unhurried: A 45 Minute Full Body Slow Flow

A 45-minute slow flow for the whole body, moving at a pace that lets you feel each shape before you leave it.
We start slowly and build gradually, then move through standing and floor work that covers hips, hamstrings, spine, chest and shoulders, and the side body. Transitions are unhurried and the shapes are held longer than in a typical flow, so there is time to settle your breath and notice where you are gripping. Good for a stiff morning, after a long day sitting, or any time you want to move without rushing. Expect to finish warm, loose, and calmer than you started.
All levels, no experience needed. Props optional: a bolster or pillow, two blocks, a blanket.

Transcript

Sitting with your spine tall, Your neck straight, Chin parallel to the mat. Soften your gaze at a spot in front of you that isn't moving. Close your eyes if that feels comfortable for you. And just begin to arrive here. Soften your shoulders. Feel your hips heavy on the mat. Feel the areas of your body that are touching the ground. And see if you can feel your spine growing from the ground all the way up to the crown of your head. Soften your jaw. Apart your teeth and allow your tongue to fall away from the roof of the mouth. And as you sit here, Bring your awareness to your breath, Just noticing. How your breath feels today. Noticing the quality of your breath, If it's fast or slow, Deep or shallow. Quiet or loud. Without trying to change it. Just notice. Taking three cleansing breaths here together. Take a deep breath in through your nose. And then open your mouth and slowly and quietly sigh it out, Let it go. Two more like that. Deep inhale through your nose. Exhale, Sigh it out through the mouth, Let it go. One more deep inhale. And exhale, Sigh it out. Now continue breathing deeply in and out of your nose if that feels comfortable for you. And as you breathe here, Bring your awareness to your body, Just noticing how your body feels. Scanning from your toes all the way up to the crown of your head. Notice 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 be mindful of that. Anything 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. If your eyes are closed, Slowly open them up, Bring your hands by your sides, Inhale to reach your arms all the way up, Palms touch overhead. And exhale to bring your hands to your heart. Bow your head to your hands. And think of one thing that you're grateful for today. Inhale, Reach your arms all the way up. Exhale, Bring your hands to your heart. One more inhale. And exhale, Hands to your heart center. Good from here bring your left hand beside you so your fingertips can be on the mat you can bring your hands to blocks as you inhale reach your right arm all the way up and over towards the left side see if you can ground your hips evenly and feel the stretch from. Your right hip all the way to your right fingertip. Soften your shoulders. Deep breath in. Exhale, Maybe lean a little bit more. Next, Inhale, Slowly come all the way up and switch sides. So right fingertips on the mat by your side or your hand on a block. Inhale to reach your left arm up and over toward the right. Good. Pressing your hips down, Feeling the stretch on the left side of your body. Deep breath in. Long breath. One more inhale. And exhale. Good. Inhale, Come all the way back to center. We're going to come to a twist. So left hand behind you. Tent your fingers and use your arm to sit a little bit taller. Right hand to the outside of your left leg. Good. Inhale to sit tall. And then as you exhale, Twist from your belly. Good. Inhale, Your spine gets long. Exhale, Twist a little bit more. You can tuck your chin. Maybe look over your left shoulder if that feels good. Deep breath in. Exhale, Twist. Good. Come back to center and then bring both hands to the right side and just come to a counter pose, Leaning forward, Bending your elbows. Good. And then we're going to move to the second side. So right hand behind you, Tent your fingers, Use your arms. Like a kickstand to sit tall, Left hand to the outside of your right leg. Good. With your inhale, Lengthen your spine. And with your exhale, Twist from the belly. If it feels good in your neck, Tuck your chin, Look over. Your right shoulder. Inhaling to sit tall. And exhaling to 12. Come back to center, Both hands on the mat on your left side, Just bend your elbows and lean forward. Back to center. We're going to make our way to our hands and knees coming to a tabletop position. So find a tabletop, Spread your fingers wide, Your wrists under your shoulders, Knees right underneath your hips. You can pad your knees with a blanket or double up your mat. Make sure your knees are comfortable. You can always tuck your toes if that feels better. Pull your belly towards your spine. You're looking straight down so the back of your neck is long. Good, Moving through some cat cows, Inhale to drop your belly, Open up your heart, Look up. Exhale to round your back, Tuck your tail, Look down. Inhale, Drop your belly, Cow pose. Exhale to round your back, Cat pose. Do three more with your own breath. So inhaling, Drop your belly, Open up your heart, Look up. Exhale to round your back, Touch your tail and your chin, Look down. Inhale to cow. And exhale to cat. And finish your last one. And come back to tabletop. Good. From here, Extend the right leg back, Keeping the toes on the mat to start. You're just going to rock back and forth a few times, Just noticing how this feels in the back of your leg, In your right ankle, In your shoulders, In your wrists. Now coming back to center, You can stay here or if you like, Flex your foot and lift your heel up just to the level. Of your head. Good. Your foot is flexed, Your toes pointing straight down. Stay here or if you like extend the opposite arm forward, Your thumb faces up and then pull your left shoulder away from your ear. Get balancing table, Pull your belly towards your spine. You're still looking straight down. Deep breath in. Long breath out. Good stay here or if you like start to bend the right knee coming to a 90 degree angle. And then again, Stay here, Or if you like, Reach back with your left hand and grab the outside of your foot. Good. Deep breath in. Exhale, All the air out. Good, Slowly come back to tabletop. And then bring your knees as wide as the mat, Big toes together, Push your hips back. Towards your heels, Coming to a child's pose. Good extending your arms forward spread your fingers wide so you're actively pressing your hips back they're moving towards your heels not necessarily touching and then allowing forehead to rest either on the mat or on a block. Good, Feeling this stretch in. The sides of your body, Feeling your body expand as you breathe in. And then see if you can soften and melt towards the mat a little bit more as you breathe out. And cut. Slowly come back to tabletop bring your knees under your hips wrists under your shoulders. And then this time extend the left leg back, Keeping the toes on the mat to start. Just going to start to rock back and forth a few times. Again, Just noticing how this feels in back of your leg, In your ankle, In your wrists and shoulders. And then stay here, Or if you like, Flex your foot, Lift your heel up just to the level of your hips, Toes pointing straight down. Pull your belly towards your spine. You can extend the opposite arm forward thumb faces up and then pull your shoulder away from your ear balancing table, Looking straight down. Deep breath in and out of your nose. Stay here or if you like you can start to bend The right knee. And maybe reach back with. . . Your hand. Grab the outer edge of your foot. Good, Take a deep breath in. Long breath out. One more inhale. And then exhale slowly. Bring your hands and knees back down, Coming 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, You can stay in stillness or maybe bend one knee and then the other. Walking your dog. Maybe rocking your hips. Slowly from side to side. Yet. Take a deep breath in through your nose. Open your mouth, Sigh it out, Let it go. Good, Next inhale, Lift your heels, Bend your knees, Look forward between your hands, And then slowly step to the top of the mat, Come into a forward fold. Your feet can be hip distance apart or closer. Fingertips can stay on the mat. You can bring your hands to blocks. You can grab opposite elbows. Bend your knees a lot so you can allow your shoulders and your head to be heavy. And then feel this release in. Your spine in your back. Good. You can stay in stillness or if you like you can rock your upper body. Slowly from side to side, Bending one knee and then the other. Okay, Being really mindful of how this feels and. . . Your hamstrings, The backs of your legs. Come back to center, Bring your hands to your shins, Halfway lift, Inhale. Fold forward, Exhale. Two more like that inhale lengthen your spine halfway lift Exhale to fold over your thighs. Bend your knees a lot. And he'll halfway lift and exhale to fold. Next inhale, Come all the way up, Reach up, Palms touch, Overhead and exhale to bring your hands to your heart center and by your side coming to mountain pose. So again, Feet hip distance apart or closer or wider. Whatever makes you feel really grounded, Steady, Stable. Feel the four corners of your feet on the mat. If you like, You can lift your toes up and just notice how that feels in the bottom of your feet. And then slowly bring your toes back down, Holding on to that feeling. Pull your belly towards your spine. Roll your shoulders down your back. Open up your heart. Slight tuck of the chin so the back of your neck is long. Good, Inhale, Reach all the way up, Maybe a slight back bend. Exhale, Bring your hands to your heart center. Two more like that. Inhale, Reach up. Maybe look up and back bend just a little bit. And exhale, Hands to your heart. One more inhale. And exhale. Good. Inhale, Reach all the way up, Palms touch overhead. As you exhale, Fold forward over your thighs. Bring your hands to your shins, Halfway lift, Inhale. Fold forward as you exhale plant your palms step it back to plank so your knees can be up or drop your knees down. Wherever you are, Your shoulders are over your wrists. If your knees are down, They're just behind your hips. Your toes are tucked. You're pressing your heels back, Pull your belly towards your spine, Take a deep breath in. And a long breath. One more inhale. Exhale drop your knees your chest and your chin come all the way down to your belly Good. Bring your hands off your mat. Tent your fingers so your elbows are pointing up. Press the tops of the feet down so much so that your knees start to lift up. Good. As you inhale, Come to your back bend, Being mindful of how this feels in your lower back. Exhale, Lower it down. Two more like that inhale to lift Exhale to lower. Good. Inhale, Lift. Soften your shoulders, Down your back. And exhale, Lower all the way down. Good, Bring your hands under your shoulders, Elbows right next to your body, Tuck your toes, And then push up to table or plank pose. And move to downward facing dog Take a deep breath in. Open your mouth, Sigh it out. Next inhale, Lift your heels, Bend your knees, Look forward. Exhale, Slowly walk. To the top of the mat forward fold. Hand to your shins, Halfway lift, Inhale. Fold forward exhale inhale come all the way up reach up palms touch overhead And exhale, Bring your hands to your heart. And how to reach. Exhale, Fold. And see your shins halfway lift, Inhale. Fold forward as you exhale. Plant your palms. Step it back to plank. Knees up or down. Take a deep breath in. And then exhale, Drop your knees, Your chest, Your chin, Come all the way down to your belly. Hands off the mat, Tent your fingers, Elbows up, Press the tops of the feet down. Inhale to backbend. Exhale to lower. Good. Hands under your shoulders. Tuck your toes. Push yourself up. Table or plank. Downward Facing Dog as you exhale. Deep breath in. Long breath out. Next, Inhale, Lift your heels, Bend your knees, Look forward. Exhale, Step, Walk, Hop to the top of the mat, Fold, Fold. Hands to your shins. Lengthen your spine. Four, Two, Three. And come all the way up reach up palms touch overhead and bring your hands to your heart center. And Hail Rita! Exhale, Fold forward. Halfway lift as you inhale. Fold forward as you exhale, Plant your palms, Step it back to plank, Knees up or down, Deep breath in. And exhale, Lower down to your belly. Hands off the mat, Tense your fingers, Elbows up, Press the tops of the feet down. Inhale to backbend. Exhale to lower. Get hands on the mat, Tuck your toes in. Push-up table or plank. And downward facing dog. Good, Take a deep breath in through your nose. Open your mouth, Sigh it out, Let it go. From here, Slowly 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 and come to mountain pose. From here, We're gonna come to warrior one. So take a step forward with your right foot. So your back foot is pointing to the top left corner of the mat, And your feet are on two train tracks, So you can balance, Or if it feels good, You can have a heel to heel alignment with your feet. So find your stance first, Bring your hands to your hips, And when you're ready, Bend the front knee. So when you bend your knee, You can adjust your feet, Making sure your knee isn't going past your ankle. You want your knee to be stacked right over your ankle. When you get here, Think about moving the right hip back, Left hip forward. Back leg is straight and strong. You're pressing the left heel down, Shoulders parallel to the short edge of the mat. Good, Stay here. Bring your hands to your heart or reach your arms all the way up, Coming to warrior one. Pull your belly towards your spine and soften your shoulders down. Soften your jaw, Soften your gaze, Your forehead. Take a deep breath in. And a long breath out. One more inhale. And exhale. Good. Bring your hands to your heart center. Straighten the front knee. We're coming into pyramid pose. So you may want to adjust your feet and just walk your feet closer a little bit. Same stance with your feet. Inhale to open up your heart. Maybe lean back just a little bit. As you exhale, Hinge from the hips. And lean over your front leg. As you lean forward, You may bring a slight bend in the front knee, And you can stay here with your hands on your hips. Your hands to your heart. You can bring your hands to blocks on either side of your foot or bring your fingertips down to the mat or somewhere on your leg. Just make sure you're not pressing your knee back. So both legs are straight. But you can have a slight bend in the front knee. Just being mindful of how this feels in the back of your leg. Inhale, Lengthen your spine. Exhale, Maybe fold over your leg a little bit more. Think about moving the right hip back, The left hip forward, And just notice how that feels in the back. Of the right leg. Back leg still straight and strong, Pressing your foot down to the mat. Take a deep breath in. And a long breath out. From here, Bring your hands in front of you and then set the left foot beside the right. Coming to a forward fold in the middle of the mat. Inhale, Halfway lift. Exhale, Fold forward. Good, Inhale, Come all the way up, Reach up, Palms touch overhead. Exhale, Bring your hands to your heart center. Good. Second side. So take a step forward with the left foot this time and adjust your feet. So hands to your hips to start. Back foot pointing to the top right corner of the mat, Your heel is grounded. Now when you're ready, Start to bend the front knee. And when you start to bend, You may want to adjust your feet, Making sure your knee isn't going past your ankle. When you get here, Think about moving the left hip back, Right hip forward. Stay here with your hands on your hips. Bring your hands to your heart, Or if you like, Reach your arms all the way up, Coming to warrior one. Belly to spine, Shoulders down your back. Deep breath in and long breath out. One more inhale. And exhale, Hands down to your heart. Start to straighten the front knee. You can bring your hands to your hips, Getting ready for Pyramid. So adjust your stance if you need. And then when you're ready, Inhale to lean back, Open up your heart. Exhale, Hinge from the hips, Lean forward. And as you move closer to your left leg, You may bring a slight bend in your knee. Good, Back leg straight and strong. Think about moving the left hip back, Right hip forward. And then you can stay with your hands to your hips. To heart, Fingertips on the mat, Hands to blocks. Or somewhere on your leg. Good. With every inhale, Your spine gets long. With every exhale, Think about your left hip moving back and leaning closer to your leg. Deep breath in. Long breath out. Good. One more inhale. Exhale hands in front of your foot step the right foot to meet the left So in the fourth fold at the top of the mat now. And see 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. Good, Bring your hands to your hips, Take a big step back with the right foot. Getting ready for warrior two. So you have a heel to arch alignment, Back foot is parallel to the short edge of the mat or just slightly angled to the front of the mat. Good, And then when you're ready, Bend the front knee. So this is a longer stance, Making sure your knee isn't going past your ankle. And if you look inside your knee, You should be able to see your big toe. If you can't, Just open up your knee a little bit. Good, So warrior two, Shoulders back, Right over your hips, Hands can stay on your hips if you like, Or reach your arms front and back, Parallel to the mat, Your gaze is soft, Over your left fingertips. Moving with our breath, As you inhale, Straighten the front knee, Reach your arms up, Maybe look up. Exhale back to warrior two. Good, Inhale to reach up, Maybe look up. Exhale, Warrior two. One more like that, Inhale. And exhale. Good. From here, Your right hand on the back leg. As you inhale, Reach your left arm up and over. You can look down towards your right toes. You can look up if that feels good in your neck. Front knee is still bent, Back leg straight and strong. Good, Take a deep breath in. Long breath out. Good. Slowly come back to warrior two and then straighten the front knee. Good. We're coming into Trikonasana Triangle. So maybe heel toe, Heel toe, The back foot in just a little bit. Front leg is straight. Reach your arms front and back and then reach forward with your left fingertips and push your hips back. Towards the back of your mat. When you can't reach forward anymore, Allow your hand to drop somewhere on your leg, Maybe on a block. You can reach your right arm up. You can keep your hand on your hip if that feels better. Wherever you are, Stack your shoulders. Both legs straight and strong. Being really mindful of how this feels in the back of your left leg. Good, Tricking us in that triangle pose. Look up or down or to the side. It's making sure your neck is comfortable. Deep breath in. Long breath out. Good. Inhale. Come all the way back up. Bring your hands to your hips and then pivot your feet so they're facing the long edge of the mat. From here we're coming into a forward fold. But adjust your feet so your toes are in and your heels are out, Hands to your hips. Lean back, Open up your heart. As you exhale, Hinge from the hips and lean forward. Good. As you fold forward, You may bring a slight bend in your knees. The wider your feet are in this pose, The easier it gets. So you can stay halfway, Bring your hands to blocks or fingertips on the mat. Or you can Lean forward, Allowing your head and your shoulders to be heavy. Fingers can walk back between your feet. Good. Take a deep breath in. And a long breath out. Good, Inhale slowly come all the way up to standing. And then we're going to move to the second side. So pivot your right foot to point to the back of your mat. So now your heel to arch alignment, Getting ready for warrior two on the second side. When you're ready, Bend the front knee, Adjust your feet as needed. If you look inside your knee, You should be able to see your big toe. Good, Back leg straight and strong. Shoulders right over your hips. You can keep your hands on your hips. Or reach them front and back. Gaze soft over your right fingertips. Warrior two, Second side. Now moving with our breath, As you inhale, Reach your arms up, Straighten the front knee. Exhale, Warrior two. Two more like that. Inhale. And exhale. Good, Inhale, Reach, Straighten your knee, Maybe look out the window. And exhale, Warrior two, Good. Flip the right palm up, Bring the left hand to the back leg, Reach up and back, Peaceful warrior. Good, Look back towards your left toes if that feels good in your neck. Front knee is still bent, Good. Deep breath in. Long breath out. Good. Come back to warrior two. Start to straighten your knee. And then heel toe, Heel toe the back foot in just a little bit. Getting ready for triangle. Arms reach front and back. Reach your right fingertips forward. When you can't reach anymore, Drop your hand down on a block. All the way down to the mat or somewhere on your leg. Just make sure you're not pressing your knee here. Good, 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 if that feels good in your neck. Triangle pose. Take a deep breath in. And a long breath out. And slowly come all the way back to center and then pivot your toes to face long edge of the mat and then this time walk your feet closer together so they're about mat distance apart. Bring your heels in, Toes out this time. We're going to come into a yogic squat. So You have different options here. If you want, You can just start to bend your knees and come halfway, Bringing your hands to your thighs, Making sure your knee is moving towards your toes so you can move your feet. So your knees are moving towards your toes making sure your knees are comfortable You can stay here, Or if you like you can come all the way down to your squat and Good, Bringing your hands to your heart. Pushing your knees away with your elbows. Good. Lengthen your spine as you inhale. Good, And sit your hips down a little bit more as you exhale. Good, Wherever you are, Soften your jaw, Your forehead, Soften your gaze. Deep, Long breaths in and out of your nose. And then slowly, We're going to make our way to a seat. So if you're in Balasana, You can bring your hands behind you and just sit down. Make sure you're facing the right side on your mat. Nyeh. Just come to a seat with your legs extended long. Just sitting tall, Spine tall, Flex your feet, Heels moving out. Good, Inhale, Reach your arms all the way up. As you exhale, Hinge from the hips and lean forward. You can start to bend your knees as much as you need, Keeping your spine long. So coming to a forward fold. Making sure you move into it with a long spine. Bending your knees as much as you need, Being mindful of how this feels in the backs of your legs, Allowing your hands to rest somewhere on your legs or grabbing your toes, Your feet. If you have a strap, You can bring a strap under your feet. And use that. With every inhale, Your spine gets long. With every exhale, You fold a little bit closer to your legs. Deep breath in. Exhale, Fold. Good, Slowly come back. To a seat, Bend your knees, Walk your feet close to you. And hug your knees, Giving yourself a hug. You can bring your forehead to your knees. And thank your body for everything it does for you. For all the poses on and off the mat. Good, Slowly make your way to your back, Keeping your knees bent, Feet flat on the mat to start. Good, Bring your hands somewhere on your body, Bring your hands to your belly, Right hand on your belly, Left hand on your heart. Good, Feeling your body expand as you breathe in. And soften as you breathe out. From here, Flex the right foot, Bringing your right heel on top of the left thigh, Coming to a figure four. So you can stay here and just think about moving the right knee back, Just being really mindful of how this feels in your knee, Keeping your foot flexed. And you may already be feeling this in the outside of your right leg, Your thigh. If you want a little bit more, You can start to lift the left foot off the mat and grab the back of your thigh or your shin. Wherever you are, Make sure your shoulders are heavy. Flex both feet to protect your knee, Just being really mindful. That you're not feeling any sharp pain or discomfort in your knees. And see if we can soften soften everything you don't need to hold on to Notice where you're feeling the pose. And see if you can visualize your breath moving to that area in your body. Take a deep breath in. A long breath out. Good, Slowly bring the left foot down if it's lifted. We're going to move into a twist. So if you want to cross your legs, Continue to cross the right leg over the left. And then lift your hips up to the right, Letting your knees fall to the left side. Good. If crossing your legs doesn't feel right in this twist, You can stack your knees and allow them to fall towards the left. Your arms can come to a T. You can come to cactus arms. You can reach your arms overhead if that feels good in your shoulders. Wherever you are, Make sure You're in a position where your shoulders are grounded and heavy on the mat. You can turn your head. Towards the right side, So opposite side of your knees. Soften your gaze or close your eyes and just breathe into this twist. Deep breath in. Long breath. Slowly come back to center. Uncross your legs. If they're crossed, Bring both feet on the mat. Allow your hands to rest. So when you're on your body Feel your body expand. With the next inhale. And soften and let go as you exhale. Moving to the second side. Flexing the left foot, Bringing your ankle on top of the right thigh. Think about moving your left knee away from your body. And this may be enough on this side so you may choose to stay here. Or maybe you lift. Right foot grabbing the back of your thigh. Or your shin. Flexing both feet to protect your knees, Allowing your shoulders to be heavy. Get. The side will probably feel different in your body, So don't expect it to look the same. Adjust as needed to make sure you're completely comfortable and supported making sure there's no sharp pain or discomfort. And then breathing into the sensations of this pose, Softening with every exhale. Good, Slowly bring your right foot down. If you want to cross your legs, Continue to cross the left leg over the right. Lift your hips up to the left. Allow your knees to fall towards the right side. Or you can stack your knees and let them fall to the right. Choose a position for your arms that allows you to ground your shoulders on the mat. Maybe turn your head to the left side if that feels good in your neck. Breathe deeply in and out of your nose. And soften into this twist. Take a deep breath in. And a long breath out. Good. Slowly come back to center. Uncross your legs if they're crossed. Hug your knees into your chest. Maybe gently rocking from side to side or making circles with your knees in one direction and then the other. And now we're going to get ready for our final posture, Shavasana. So if there's anything else your body needs here before moving into your final resting pose, Take that. Maybe you want to come to happy baby or maybe an easy inversion. Maybe come to shoulder stand or legs up the wall. Anything you need. Before Shavasana. When you're ready, Grabbing any props or layers you need. To get really settled and comfortable on your mat. For our final relaxation pose. Allowing your body to be heavy on the mat. Arms by your side, Palms facing up, Fingers gently curled in. Hips and shoulders heavy and grounded. Soften your jaw, Part your teeth, And allow your tongue to fall away from the roof of the mouth. Soften the muscles of the face and your eyelids, Allowing your eyes to close. And then scan from the crown of your head. All the way down. Down your shoulders, Your arms. Your chest, Your ribs, Your belly. Your hips, Your thighs, All the way down to your feet. And see if there's any part of your body that you can soften and let go of just a little bit more to get comfortable here. Allow your body to rest and breathe naturally and take in the effects of your practice. Take a deep breath in. And a long breath out. One more like that, Deep inhale. Full and complete exhale, Let it go. And slowly start to bring some movement back to your body. Moving your fingers, Your toes, Your wrists, Your ankles. Maybe gently rocking your head from side to side. Good. Bring your big toes together. Point your toes. Reach your arms overhead. Coming to a full body stretch. Deep breath in. And exhale let it go bend one knee and then the other Rolling onto your right side in the fetal position, Using your bottom arm as a pillow. Idle pose after corpse pose reminds us that after every ending there is a new beginning. When you're ready, Slowly push yourself up to a comfortable seat. Sitting with your spine tall. Your next straight in parallel to the mat. Soften your gaze or close your eyes if that feels good. Soften your shoulders down your back. Bring your hands by your sides. Inhale to reach all the way up. Palm touch overhead. As you exhale, Bring your hands to your heart and 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. Bring your thumbs to your lips. May your words be caring. And bring your thumbs to your heart center. May your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.