Gentle Yoga For Full Body Ease

This 30-minute gentle yoga class will help to create full-body ease. Move through Child's Pose, simple grounded lunges, and Pyramid Pose to help create space and softness in your body. Take 30 minutes to release tension and connect with your breath.

Transcript

All right, Welcome, Welcome. So today we are just gonna let the body ease in and feel good and just get everything moving and let everything feel really nice. So we'll start belly down, Palm on palm to rest your forehead, Forearm on forearm if that feels better to you or if you prefer arms behind you and you can choose an ear to lay down on. Settle yourself in here. I'm going to go palm on palm. Let my forehead rest here. You can tuck your chin or untuck it as much as you would like. Little rock of the pelvis, Toes fall in, Heels fall out. Usually about hip bone width distance feels pretty nice. And just let yourself land here. So it might take a moment or two to find a place that feels really soft. Sometimes the elbows are a little too close to us, Shimmy them away, Let the shoulders soften down. And just start to breathe. I would rather breathe deeper. You've already been breathing. You're gonna take really nice big belly breaths in so the spine lifts up. Soft, Gentle breath out, Spine drops down. Two more like that, Big full in. Full, Soft out. Good, Let your lips seal if it's possible. This time breathe in through your nose. And breath out of your nose. Start to head into your natural pace of breath. Take a moment here as everything is starting to soften and still. If you want to set an intention for your practice as we move today, You're welcome to. And a few more breaths here just for you. Good, One last breath in, Really big, Really full. And the soft breath out. Good. Gently lift your gaze. You'll slide your hands back. Fingertips in line with your shoulders. So elbows tend to open up here. Can you point them towards the sky? Let your forehead rest. And then slide your legs underneath you so they're hip bone width distance. Nice strong legs here. As you point the toes, The knees will lift. Zip your belly in. Wrap your shoulders down your back. Really gentle cobra. Just think of the back of your head pressing up towards the ceiling. You might not go too high. It doesn't matter. Just waking up the spine a little bit. Squeeze your elbows in. Burst forward long in your neck. Exhale soften down right ear on the mat. Extend your right arm out to the side into a t-shape so your right fingertips are in line with your shoulder. Walk your right fingers as far away from you as you can. Left hand will help you here. Roll onto your right side body. Some of you will enjoy bending your left knee and stepping the left foot behind you. For me, It's early. I'm gonna tuck my knees in like a little fetal position. Some people like a V of the legs or nice long legs. Again, Whatever feels good to you. Whatever supports the opening in the front of the right pec muscle. Crawl your fingers a little bit farther away. Chin can tuck or untuck and then just breathe into the front of the right chest, The front of the right shoulder, The front of the right pec muscle. Good, If at any point in time this feels like too much sensation, Walk your hand down a little closer to the body. And if you're looking for more sensation, Maybe you crawl your fingers a little bit higher than your shoulder. Good, Let's find one more breath here, Deep pull in. Deep, Soft out. And let your left hand help you ease yourself back onto your belly. Gentle roll. You'll switch out left ear down. This time the left arm is going to crawl off the edge of the mat. Extend that arm as far as you can. Use your right hand to roll yourself onto your back. Option again to plant the right foot down if that feels good. A little fetal position or long in the legs. Chin tucks or untucks, Left fingers walk as far away from you as they can. If you want less, Hand comes down closer to the body. You want more, Hand moves up away from the body. Good. Really let the left side of the face settle down, The breath smooth out. Good, Last round in. Last round out. Right hand helps you ease back onto your belly. Keep that right hand there. Left hand will join on the opposite side. Another one of those baby cobras. Nice strong legs. Roll your shoulders. Lift your heart. Widen your chest. Doesn't matter how high you are. Exhale, Soften down. Good. We'll press into a child's pose here. Legs stay hip bone width if that's possible. Sink yourself back into space. Arms long and for me when the arms are long the forehead doesn't quite touch the ground so I'm just going to let the head hang here for a moment. If you would prefer your head on the ground you can widen your arms and bend your elbows. But maybe gravity just takes over here, Sinking the weight of the head down. Your shoulders melt back out of your ears, Your jaw gets softer. Maybe after a few breaths, That head gets a little closer to the ground. Maybe it even touches it. Good, And then breathe right through your spine. Deep, Full breath in. Pull deep breath out. And shift forward into an all fours. Knees might have to walk forward a little bit to be underneath your hip bones. So we're looking to be stacked here. Wrists, Elbows, And shoulders. We want the crease of the elbow to flip forward. So if you look down and your elbows are not facing forward, For most of us they kind of Pull in, So when you bend your elbows, The elbow tips are pointed out. Take a little bend to your elbow, Squeeze those elbows in. So if you bent your elbows, The elbow tips are pointing back, And then find a long spine there. Press your head towards the sky, Belly zips in. Let's find a cow pose here. Belly drops, Heart wide. Can you pull your wrists back a little bit? Exhale, Dome and round your spine into a cat, Chin towards your chest. Keep this shape, Melt back towards your heels. Nice deep stretch through the spine. Bend your elbows, They point back, You snake your heart through, Inhale cow. Exhale, Dome and round into your cat. Sink back. And again, These can be as big or as small as you would like. Just starting to open. Now you're breathing and moving freely with your breath cycle. Bigger or smaller movements, Slower or faster movements, As long as they match your breath, That's a good place to be. Let's find one more round. Nice big inhale when you're ready. Nice big exhale. Good, Come back to your long all fours, Gaze forward. Slide your right leg back in space and step your right foot down. So often when we are in all fours in general, The head kind of bobs down. Can you push the back of your head up towards the sky? Slide your shoulders out of your ears. Good, You'll crawl your left fingertips forward. Now we're balancing on the tips of our left fingers, The tips of our right toes. Turn that right leg on a little bit more. Pull your belly in. Right leg will float up lightly. Maybe left hand's going to float up to join it in a bird dog. Nothing easy about it. Really tricky to balance. We love to sink down here. Can you pull up? Press a little bit more towards the sky, That left thumb, Your head, Your belly button for three. One, Tap the left fingers down, The right toes down. Inhale, Come right back up to where you were. Exhale, Reach, Lengthen, Tap down. Inhale back up. Last one down. Bring it right back up. This time it comes down, You place left hand down, Right knee down, Melt back into your child's pose. Right away, Crawl over to the left. Long through that right arm, Forehead rests down, Jaw soft. You can always take the left hand, Slip it underneath the forehead like a pillow, Especially if the head doesn't make it to the ground. Can you allow the right arm bones to get longer so they reach a little bit more, But the right shoulder to soften? Good, Full breath in. Pull breath out. Let's come back to where we were nice long strong in all fours here Again, Back of the head, Press it towards the sky, Belly zips in, Give those elbows a little squeeze. Left leg shines back in space. You step heavy into your left foot. It's easy to put it back there and have everything sag down, But make it really strong. Lengthen the back of your knee, Pull your belly in, Crawl your right fingertips forward. And again, Those right fingers are reaching as far forward as they can. That left heel is reaching back and up. Left leg will just float up. Now you're really stable. Maybe you stay here and just keep reaching, Or perhaps the right arm floats as well. Slide your right shoulder back. Sip your belly in, Take a big breath in. Big breath out. Right here, Breath in. Good, Exhale, Tap toes and fingers down. Inhale, Lift you up. Exhale, Tap down. Inhale it. Exhale, Tap. Good. Inhale it. Exhale, Tap down and let that soften. Melt back into a child's pose. Hands crawl over to the right this time. Left arm is the long one. Forehead rests down. Maybe right hand like a pillow under the head. Soft jaw, Soft shoulders. Good, Big breath in. Soft breath out. And breathe in. Breath out. Good, Come back to a nice neutral child's pose. You'll shift forward into all fours. Long and strong in your spine, Flip your toes down, Really soft down dog. So soft bent knees, Hips lift. Head melts, Good. Take a moment, Rock a little side to side, A little forward and back, Whatever feels good. And if down dog is not in your practice today, No worries. You can just stay in an all fours and add in a few more cat cows. Good. You'll simply gaze forward, Bend your knees, Keep your hips high, And then walk, Walk, Walk all the way up towards your hands, As many steps as you need. And you'll land yourself in a forward fold here. Head is heavy, Jaw is soft. Inhale, A little half lift of your spine, Long and strong here. Feel your head move as far away from your butt bones as it can, Your butt bones pressing back in space. Let your belly zip up and give a little squeeze in the middle of the spine. Exhale, Release forward and down into a little bit deeper of a fold. Let's do that again. Inhale, Half lift, Long and strong. Wide through your chest. Exhale, Fold forward and down. Last one like that. Inhale, Halfway lift. Exhale, Fold forward and down. Plant your hands. Right foot will step in between your thumbs. Left leg lengthens back in space. And then shift yourself a little forward and a little back. This is a great place to add blocks underneath your hands if you should need. I like to tent my fingers. My arm bones are a little bit shorter there. Good, And then shift forward all the way to the tips of your left toes. Melt your left knee down. Your choice to keep the left toes tucked or relaxed, Whatever feels more stable in your body. Hands crawl up to your right thigh. And now we're in a lunge, But there's a little bit of balance going on there. So take your hands, Push them into your right thigh. Lift yourself away from your thigh just a bit. Good. Hands are pressing down and also trying to press forward. So down and forward is the energy that we have. Your belly is going to come up and back. To get more sensation in the front of the left hip, Keep guiding your left hip bone forward, Forward, Your right hip bone back, Back. So you'll want to be in the opposite direction, But pull right hip back, Left hip forward. Shoulders soft. Good. If this is feeling good and nice and stable, You can take the eyes up towards the ceiling. Maybe lift the chin towards the ceiling. Maybe start to pick the heart up. As you lift the heart up, I want you to guide the left hip bone a little bit more forward. And if it's really wobbly in that right leg, Think of the right big toe, Step it down. Good. Imagine the right heel pulling back in space, The left thigh reaching forward in space. Good, One more breath in here wherever you are. Exhale, Keep the right hand on the right thigh, Melt the left hand down towards the ground. This time you're gonna rotate towards your right leg. So think left ribcage towards your right inner thigh. You'll gaze over the right shoulder any amount. And again, You choose with those left toes what feels better to you. Good, Take an inhale, Widen your chest. When you exhale, Come back to neutral, Settle your right shoulder down. Inhale, Roll open towards the right leg. Exhale back and down. Again, Inhale open. Exhale, Back and down. Last one. Inhale, Rotate. Good. Flip the left toes down if they aren't already. Lift the left knee up in length in that leg. Right hand can still push into that thigh. If that feels like enough, Stay there. Another option is to reach the right arm up to the sky or place the right hand behind your low back to encourage a bit more of a twist. So you play, See what feels better to you. Drop deeper into your right big toe wider through your chest and just breathe. Press the left heel towards the sky. Head towards the front of your space just for three. Just for two. One right hand comes down, Gaze forward, A little tap tap, Or one big step forward. Left foot matches the right. Knees bend, Head drops. You let all of that go. Good. Inhale, Half lift, Long spine. Exhale, Soften down. Left foot stays put this time. Right leg steps back in space as far back as it can go. So wiggle it back there and then start to shift a little forward and back. And this is just an exploration, Not looking for anything in particular, Just a little movement and opening. I know I can feel my right hip quite a bit here. It seems a bit tighter than the left today. Good. The next time you rock forward, Come all the way to the tips of your right toes. Soft bend in your right knee. You'll land it down on the ground. You choose to keep the right toes tucked or plant the toenails down. Hands go up onto the left thigh. You're going to use that to kind of walk yourself up, Press yourself up into this grounded lunge. You can come all the way up so you're fully stacked, 90 degrees, Or you can hinge forward just a bit. Just be careful with that low back. The more we hinge forward, The more pressure the low back gets. I want you to continuously think of the left hip bone lifting away from your left thigh. Right hip bone moving forward in space, Belly up, Shoulders soft, Hands are pushing down into the thigh and sliding forward just a little bit more to get space. Left big toe mound plugs down, Left heel reaches back, Right thigh reaches forward. Maybe eyeballs go up, Maybe chin goes up, Maybe heart goes up and it becomes more of a back bend, But those are all big babies. And one side might have a little more stability than the other. That right leg behind you, Whatever's on the earth, Can you imagine it dropping heavier through your mat? So you get really grounded. Let the wiggles happen, Keep the breath moving. Good, One more inhale. Exhale, Return the gaze forward, Right hand melts down to the ground, Fingertips, Fist or palm. Good, And you're going to rotate right ribcage over to the left. So this time you're going to look towards that left shoulder. It doesn't have to go all the way over. That kind of bothers my neck. I'm going to look a little more sideways. And we'll just flow this a little. Take a big breath in. Exhale, Left shoulder will drop down back to neutral. Inhale, Rotate. Exhale, Let it settle. Inhale, Rotate. Exhale, Let it settle. Good, One more. Inhale, Rotate, And pause here. Right toes will flip down, Right knee lifts up, And I want a really strong right leg. It gets a little soggy. Can you lengthen it more? Almost always the answer is yes, Even if it's just energetically internally. Left hand presses down into the thigh to offer more twist. Option to keep that left hand there to place it on your low back and wrap your shoulder down your back for a deeper twist, Or left arm can reach up into the sky, Right? You might want to rotate it around a few times to give it more space. Be. Pull your belly away from your left thigh. Turn your butt muscles on. Lengthen through your head. Full breath in. Full breath out. One more round. Inhale. Good. Exhale. Left hand comes down. Gaze forward. That right foot can tap, Tap, Tap in, Or one big step in. Feet come towards each other. Knees bend. You fold. You soften, You let all that go. Good. Inhale, Halfway lift your spine. Exhale, Soften. Right foot stays where it is. Left leg slides back in space. Halfway the distance this time. We want two flat feet. So a pyramid pose. Front knee, That right knee can bend as much as it needs to bend. Drop the weight of your body. Drape it over that front leg. Take a peek back at your left leg. Make it strong. You really want to be able to see the kneecap lift up the leg. The left heel steps down deep into the earth. Good. Head drops, Blocks under hands might be really useful here. Right knee can be bent. Good. That front leg is the right leg. I want you to pull the right hip back and send the left hip forward. Pull the right hip back and send the left hip forward. Good. Breath goes in. Breath goes out. Perfect. Let's half lift the spine. Little tent of the fingers on the floor. Start to pull your gaze and heart forward. They move beyond that right big toe. Keep dragging your right hip back in space and your heart more forward. Little squeeze in the mid spine. Take a breath in. Right hip moves back, You breathe out, You melt over your leg. Let's do that again. Inhale, Half lift the spine. Send the hip back, The heart forward. Exhale, Melt over your leg. Good, Last one. Inhale, Half lift. This time you're gonna pause, Move your left hand forward underneath your left shoulder. So a little fist action, You can tend to those fingertips or use a block. Right hand goes onto the low back, Fingers point away from the head. Slide your low back back in space a little bit more, Wrap your right shoulder open, And then start to gaze over to the right any amount. Yeah, So this is a revolve triangle. We don't have to focus too much on the amount of twisting we're doing. Little bend in the right knee might feel nice. Feel the right hip pull back and settle down. Heart nice and wide. Breath nice and deep. If it feels good to you, That right arm can extend up into the sky. Notice if the shoulder is helping you or not. I prefer the hand on the low back, Especially early on in class. Breathe in. Good. Exhale. Right hand settles down. You gaze forward. Left foot big step forward. Me soften you fold. Shake, Wiggle. Notice how much longer the right side feels than the left. Little half lift here, Long and strong. Exhale, Let that go. Left foot stays, Right leg slides back, That half a distance, Two flat feet. And we really want two comfortably flat feet here. Right leg is the strong straight one. Nice bend into the left knee, Body drapes forward over the left leg. Play a little, A little sway side to side. Left hip moves back, Right hip moves forward. Left hip moves back, Right hip moves forward. Good. A couple more breaths, Just softening and melting into the hamstrings. Good, Keep the right leg strong, Little bend in the left knee. This inhale half lifts your spine. So the gaze goes forward in a perfect world, That chest comes parallel to the ground, But that might not happen today. Pull your left hip back, Your heart more forward, Big breath in. Exhale, Mount forward and down over your left leg. Good, Again, Inhale, Half lift, Long and strong. Exhale, Fold forward and down. Last one, Inhale, Half lift, Long and strong. This one we pause. Right hand's going to move a little more forward underneath that right shoulder. Left hand goes to the base of the spine. Fingers point away from you. Roll your left shoulder down your back. Step a little heavier into your left foot and pull that left hip back. Good. I like to keep my gaze down, Especially if my neck is bothering me or the gaze can turn towards the left. Arm can extend if that feels good to you, But today I'm feeling pretty sticky. I'm going to keep it down. Wide through your chest wherever you want. Instead of twisting, I want you to think of getting longer. Left butt bone pulls back, Head moves more forward. Left butt bone back, Head more forward. There's more space to revolve. Just for three. Just for two. Good, One, Left hand comes down, Fold over your left leg, Look forward, Step forward, Soften your knees, Melt, Little wiggle, Little shake. Good, Inhale halfway lift, Long spine. Exhale, Plant your hands, Step back to a high plank, Top of a push-up. First time we're here, Really long and strong in the body. If you need to modify, You simply set your knees down. Be careful when you set your knees down, The hips often sink too low or go too high, And then we're not really doing any belly work. So the knees can be down as long as that abdomen is turned on like crazy. Good, So wherever you've chosen to be, I want you to push the earth away. Give your elbows a squeeze in, Zip your belly up wide through your chest. Just a few more moments here, Just for three. Just for two. Good, Once soften your knees down, Right back to your child's pose where we've been before. Let everything melt. Good forehead rest. Breath is smooth. Deep breath in. Soft breath out. And breath in. And breath out. Good. Gently draw yourself up. We're going to meet in a seat so you can face any direction on your mat. I'll turn to face you. Let's cross our legs, I'll mirror you. So have the left leg in, The right leg out, Nice tall seat. And if you need something to sit on, A blanket, A block, You are more than welcome to do that. Let's find that tall seat, Swoop your arms up. And notice when the arms lift up, The shoulders like to move and the ribs head forward, Swallow those ribs up, Slide your shoulders down. And we want the whole arm to rotate from the shoulder socket. So the palms are gonna rotate back behind you. That's gonna let the shoulder soften even more. Good, Long behind your neck, Big breath in. Soft breath out. Good, Inhale. Exhale, Rotate over to your left. Right hand touches the left knee, Left hand swoops behind you. Soften your left shoulder down your back. And again, Let go of the need to twist more and instead get taller, Get wider, And then the spine will almost naturally just start to twist. Can that right butt bone get a little heavier breath in? And breath out. Good, Inhale, Come back to center, Swoop up, Get really long. Exhale, Rotate over to the right, Arms release down. Grab onto that front right knee, Wrap your right shoulder down your back, Belly in, Take the weight out of the right hand, Shift it a little more forward. There you go, Wide chest, Breath in. Breath out. Good, Left hand will stay on the right knee as it is. Right arm is gonna swoop up behind you, Reach towards the sky, And then stretch up and over to the side. This is where the right butt bone wants to get really light, And then we tip over. So can you head that right butt bone down again? Really push the right knee down. Keep the heart wide. We want to cave in. I want you to expand, Expand, Expand, Expand. Gaze can move down or forward or up. Breath in. Breath out. Breath in. Breath out. Good. Right arm pulls you back up to where you started. Left arm joins. Inhale. Soft shoulders, Exhale, Pull your hands into your heart space. Give those shoulders a little bit of a break. You're gonna switch out your legs. You can use your hands or just use your abs. We'll put the right leg inside this time, Left outside. And if you edit them, Cross the other way, Just cross them the other way. Good. Shoulders down, Belly firm, Breathe in. Breathe out. Heavy butt bones we go again inhale arm swoop up shoulders stay soft long as you can get from the tips of your left your middle fingernails all the way down to your butt bones exhale rotate over to your right to start Wrap your right shoulder down your back, A little more space, A little bit longer, Breath in. Breath out. Good, Inhale back to center, Lift up, Get tall, Rotate over to your left. Left shoulder down your back, Chest nice and wide, Breathe in. Breathe out. Good, Right hand stays attached as it is. That left arm behind you swoops up in space. Little side stretch up and over. For me, This side is much tighter than the other side. Good, The stretch you're getting is not only in the side body, But down the back body as well. The QLs, Quadris lumborum, And they can be pretty sticky. So drop heavy into your left butt bone. Doesn't matter how far over you go. Can you get more length? Up, Yawning the body open, Press the heart forward. Good, One more round here in. And out. Let those left fingertips reach towards the ceiling to pull you up in space. Inhale. Exhale your hands through your heart center. Good. And just sit nice and tall here. Breath in. Breath out. Good, Release your hands down by your side. Extend your legs long in front of you. About a hip bone width distance works nicely. If you prefer your legs touching, That works for me as well, But let's try to keep it at least hip bone width or closer. Long, Strong legs. And for some of us to have strong legs, That means a little bend in the knee. We'll flatten out our feet, So we'll flex them. Press through your heels, Palms flat down on the ground, Fingertips point forward. So I have shorter arms. I'm going to need a little tent to my fingers. A little bend of my elbows gives me more space than trying to get the heels are they hands down? But if you can, You can go for that. Ribs love to flare forward here. Can you pull them back in? I want you to think head towards the ceiling, Butt bones down, Heels reach forward, Hips sink back into their sockets. Just take up as much space front, Back, Side to side as you can. Push, Press, Push, Press, Push, Press, Push, Press. Good. Big breath in. Shoulders draw down your back as you breathe out. Keep the legs nice and strong. Inhale, Arms swoop up above your head. Exhale, Gentle fold forward. So hinge as much as you can and then let the whole body round as it needs. Palms rest down on the ground. Maybe they grab the feet, The legs, The earth. Let the head just fall. Let the jaw soften. Let go of the work. And just breathe in. And just breathe out. And breath in. And breath out, Really let go, Let go, And then let go a little bit more. Inhale rolls you up to a nice tall seat. I'll turn around, But you stay where you are. Knees are going to bend any amount that you need. You'll tilt the pelvis. So pull your belly in, Curl your pelvis underneath you. Arms reach forward. You're going to roll yourself down one spine bone at a time as slow as you can. It's a lot of work. And then a nice big stretch when you get there. Pull the body apart. Sigh Good, Tuck your right knee into your chest, Give it a little bit of a squeeze, Let it rock around. Good, Activate your left leg, Take a breath in. When you exhale, Lift head and shoulder blades up. Instead of thinking chin to the chest here, Can you move your chin away from your chest? Squeeze in just a little bit deeper. Good. Settle the chest down, The head down. Gentle supine twist. Right leg crosses over the body. Right arm falls behind you. Gaze can move left, Right, Or center. Let the right hip settle down and soften the breath. Again, Instead of trying to twist, Can you just get softer? Mm-hmm. Draw your right knee back towards the middle of your body. Let's give it one more active squeeze. Pull the thigh into your belly. Shoulder blades, Head, Neck lift up wide through the chest. Exhale, Soften that all back down. Right leg goes long. We switch it out. Left leg comes in. Interlace your fingers just below that left knee. Pull the left thigh down. Give it a little movement side to side. Turn on the right leg for stability. You can flex or point, Whatever feels better to you. You're gonna pull your belly in, Peel your shoulder blades, Head up. Instead of curling in and getting tense, Can you keep the shoulders down? Lay the head back and let the belly pull you up a little bit more. Good, Exhale the torso down. Right hand carries your left leg across your body, Supine twist. Left arm drapes back. It can bend or be straight. You can gaze left, Right, Or center. Breath soft, Jaw soft. Just melt. Good. Let's go back to where we started. Left leg comes back across the body. Interlace those hands again. One more big, Full squeeze. Strong right leg, Shoulder blades, Head, Neck, Everything pulls up. Maybe you can come a little higher. Belly in, Shoulders soft. Lay the torso down, Tuck that right knee in, Little rock side to side, Relax the toes, The ankles. One more big final squeeze, Pin the inner thighs in, Shoulder blades up, Gaze towards the ceiling, Pull your shoulders down, Belly in, Squeeze, Squeeze, Squeeze, Squeeze, Squeeze. Exhale, Let everything go, Final rest. So that might be a Shavasana, Everything extends long. Maybe a Supta Baddha Konasana, Feet touch, Knees open, Or Fallen Bridge, Knees touch, Feet open. Arms spread wide, Palms face up, Take a moment, Negotiate, And let everything just melt and settle. Eyes closed, If that feels comfortable to you, Jaw unhinges. Breath in, Your belly rises. Breath out, Your belly falls. Allow yourself just to drift here for these last few moments. I will guide you out when it is time. Yeah, If I had room. . . By the time I leave. Yeah, Okay. If you have the luxury of space and time, Please stay exactly as you are. Give yourself a little more time to continue to receive. If you are ready to move on, Find some soft movement in your fingers and toes. Maybe a big stretch, Maybe the legs tuck in, Do what you need. Eventually you find yourself in a fetal position of your choice. Lay over onto one side or the other, Let an arm act as a pillow and just tuck yourself in. You take a moment here as you breathe in, Seal in anything that feels good to you. As you breathe out, You let go of anything that's getting in your way. Press your free hand down. Use that to press yourself up to a nice tall seat. Legs tuck in, You can kneel or extend the legs. Swoop your arms up tall, Take up a little more space, Stretch that spine. Palms through your heart space, Let your chin saddle down. Big breath in. Full side out. Your chin settles and an action of gratitude for the work you just did, The time you took out of your very busy life to slow down, To do the work in the physical body and then internally as well to take care of yourself. And a moment of gratitude for you. For who you are and for all you do. Trust that it is enough because you yourself are enough. Namaste. Thank you all so much for joining me. I hope you feel good and I'll see you soon. Bye.