Let this 30-minute Gentle Yoga flow help you to create space throughout your body. Gently open your spine, shoulders, hips and knees. Ease into mindful movement to help set you up to feel better throughout your day!
Meet your Teacher
Greensboro, NC, USA
Transcript
Hi there, And welcome to your gentle practice. This will be about a 30-minute flow. It is a gentle practice, So we are here to take care of ourselves. At any point in time, If you want to take the shapes we're making and up-level them, You're welcome to. And if you want to modify them more than I'm guiding you through, You are always welcome. I have two yoga blocks handy. I will speak to them at certain points in time. You're welcome to use them. But if you do not have yoga props, No worries. You can do this sequence without it. And if you are only working with one yoga block, That works really well as well. Let's get started down on our back. We will start in a reclined butterfly shape. So soles of your feet touch, Knees open. If you do have two blocks, You want to take them with you. You can slide them underneath your outer knees or hips. And those of you that are not working with props at all, You can just land feet together, Knees wide, And then you play around with how close or far away your feet are for you, Just to make the low back and the pelvis feel a little nicer. And feet can even wander a little bit wider. When I'm not using props, I like the feet a little farther away. So play around and then take a moment to settle those first few moments of a shape are never the perfect ones. Let your chin rock a little, Press into your skull, Roll your shoulders down out of your ears, Arms fall wide, Palms face up or palms rest comfortably on your belly. Eyes can blink closed or just a soft gaze upward. And take a nice big breath in, Fill everything up. Open mouth sigh. Let's do one more just like that. Deep pull in. Big deep out. Lip seal if that's available to you, Breath comes in through your nose. And breath goes out through your nose. Start to move your breath at your own pace. Every inhale allows the belly to expand. Every exhale lets it soften. If there's something you'd like to bring into your practice as a focus. A mantra, You can bring that in now as you breathe in. And you exhale away any resistance to that focus or that intention for your class. A few more rounds here just for you. Last round here, Full, Complete inhale in. Full, Complete exhale out. Beautiful, You can nudge your props out of the way if you were using them. Hands help you close your legs like you're closing a book. We're gonna do the exact opposite shape with our legs. Knees knock in, Feet wiggle wide. Good, Just lay in there for a moment. That'll help to spread the low back. And then keep your feet wide, Separate your knees. Arms move to a wide T or a gentle cactus. You'll take a breath in. Exhale, Both knees drop over to the right. And again, You might have to keep nudging those props out of the way. Inhale, Knees back to center. Exhale, Knees fall over to the left. And we'll just flow that a little bit, Waking up the front of the hips. Inhale, Knees high. Exhale, Knees drop. Good, Start to move at your own pace. Might be a little faster, A little slower than I'm guiding. Might feel nice to move the chin as well. Just let it feel good. Beautiful, Then we'll take a big full body stretch. Arms overhead, Toes forward. Take a moment to point and flex the feet a little. Let the hips nudge, Reach through the arms. Good, Knees draw into your belly, A little squeeze, A little rock. Perfect. Keep the right leg tucked in as it is. Let the left foot land on the floor. A little movement into that right hip crease. Good, Left leg can draw long onto the mat if that feels good. You can turn it on, Make it really active, Or let it be soft. Depending on the time of day and what's going on in your body, Lots of different options for what feels best to you. Good, We're gonna find a gentle supine twist. Left hand drops onto the right knee. Right hand falls beside you. Left hand carries your right leg across your body. Wanna be really gentle. If you have any hip issues here, This should feel soft, Nothing too intense. Right knee will probably be a good bit away from the floor. That left leg on the earth can bend in if that feels even softer to you. And drop your right shoulder down. Good, Breath in. Breath out. Good, Soften your right knee back to the midline, Right where it started. Let that left leg draw long. We're gonna give our right knee a little hug in. So pull it into your belly. Gently lift your shoulder blades and head up. Head likes to crane forward. Can you lay it back just a little bit? Pull that belly in a little more. Turn on those abs. Squeeze in one more time. You've got this. Good, Exhale, Let that go. Nice big stretch. Let's play around, Check in on the other side, Two knees tuck in to start. Left knee stays, Right foot stamps down onto the ground. Little movement into that left hip crease. Again, Just observing, Just exploring. Maybe the right leg draws long onto the ground again it can be active for more intensity or really soft whatever kind of feels natural to you this early in a class. Easy supine twist, Right hand onto the left leg, Left arm drapes beside you. Gently carry the left leg across your body any amount. It doesn't have to go very far or it might. Good. Left shoulder wants to lift up. You're going to settle it down. Left knee floats. Breathe into your left ribs. And breathe out. And one more breath in. Breath out. Good, Both knees come back into the middle of your belly. We're gonna turn our little side-to-side rocks into a rocking chair, Forward and back. If you have any neck or back issues, Roll onto your side and meet us in a seat. Otherwise, Let's start to rock and roll, Hands behind the knees, Two or three might feel really nice. Good. You'll bring yourself up to a nice tall seat. You stay facing the direction you are. I'll turn towards you. Good. Whatever seat feels more comfortable to you. So legs crossed might feel a little more natural. Some of you might want to go back to that butterfly we started in. Good. Nice tall seat here. Hands rest down on your thighs. Take a big breath in. Make that spine longer. Good. We're going to make some big rib circles as you exhale. Move your ribs over to the right and then forward to the left and backwards. So it feels funny unless you're used to being in jazz class here. Let the ribs move around. The head's going to follow. You'll rock around on the butt bones. Let it feel really nice just to get the mid spine moving. This is the really tight part where the ribs are, That whole rib cage kind of holds the spine into place. Once you've done two or three, Let's go back the other way. You might find that this way is easier or this might be the way that feels a little bit funky. I'm getting a lot of feedback on the sides of my body. My right side feels a lot stickier than the left. So maybe it's the same or different from you. Good, Once you finish two or three, Let's settle back into the middle. If your legs are crossed, I'm gonna encourage you to switch out what leg is inside. You'll find right away that you have a preference of which one you prefer. And if you're in a butterfly, You're good as you are. Inhale, Take your eyes up, Your heart up, Widen your chest. Exhale, Chin into your chest, Dome in around the back. So now hunch forward, Let the whole back stretch itself out. Inhale, Eyes high, Chest widens. Exhale, Dome and round. Little seated cat cows. They can be really small, Really big. Just keep the breath moving. Inhales lift you up. Exhales hollow you out. Good, Last one in. Good, And down. Perfect, Inhale up to a nice tall seat. We'll all meet in a butterfly this time. So soles of the feet touch, Knees open, Arms swoop up high above your head. Good, Right hand drops down, Left arm up. So depending on the way you're facing, We might not be facing the same direction, That's okay. Just right hand down, Left arm up. Instead of thinking of a rainbow over with the left arm, Can you think of a lift up a little more? Puff your heart, Widen your chest, Let the left butt bone get heavier. Big breath in. Big breath out. Good, Left hand will tug you back up to the ceiling. Let's switch sides. Left arm drops, Right arm stays up. Reaching up towards the sky, Lengthening into the right side. Breath in. Breath out. Good, Right arm pulls you back up in space. Two long, Strong arms. Really tricky to sit up, Even trickier with the arms above your head. So pull your belly up, Soften your ribs down, And go back to the sound of your breath. Take a nice full inhale. Exhale, Gentle twist over to the right. Good, And often when we twist, I always think of middle school and cracking my back on a desk there. We're not trying to crack our back, So don't try to twist the spine. Instead, I want you to try to get taller. Let the right hand behind you get lighter and help it press you forward to lift up, And then the ribs just help to wring out the spine. Head and neck are always the last to arrive, And this early in class, Maybe they don't feel good looking over the shoulder, Perhaps sideways or even forward works. One more in. The one more out. Good, Inhale back to center, Arms swoop up. Exhale, Gentle twist over to your left. Slide that left shoulder down your back, Sit up a little bit taller. Again, Don't worry about the revolution. Think about the space and length in the spine. Long behind your neck, Softer in your jaw. Breathe in. Breathe out. The left hand stays, Right arm will swoop back behind you to frame and match the left hand. Roll your shoulder blades, Clink them together and puff the heart. Maybe you look up if it feels good in the throat or maybe not. Opening the heart, Maybe the throat chakra as well. Chin into your chest, Soft round forward and down and you crawl your hands, Crawl your hands, Crawl your hands. And melt. The back can be rounded or straight. Shoulders slide out of your ears. Big breath in. Big breath out. Big breath in. Big breath out. Beautiful. Draw yourself back up to a seat. Give yourself a moment. Release your legs. They were bent for a while. A little wiggle, A little shake. Will meet in all fours. Swoop your legs around beside you, So all fours think tabletop. Hands come underneath elbows, Shoulders, Wrists, Everything stacked. Good, We want a flat back. More often than not, We sink in quite a bit, Right? Even if we pull our belly in, We're still pretty sunk. So I want you to press the hands into the earth and take a deep breath. Pull your chest away from the ground. That protracts the shoulders. Think of your elbows squeezing in, Belly lifts up, And then for that head, It's so heavy, Press the back of your head, The back of your head towards the sky, And the eyes move a little more forward. We don't want to look up, That makes it hard to breathe and bothers the neck. We want to look down, But push the head up in space. Good, Take a nice big breath in. Nice soft breath out. Good, Toe pads flip down. Moment of strength here turning those abs on push into the earth lift your knees up to hover even if it's the tiniest little bit belly wants to drop right away can you pull it back in just for three Just for two, Good. Sink your hips back towards your heels. Downward facing dog, Hips go high, Head drops low. And take a moment in this down dog, You can bend one knee, Bend the other knee, Sway side to side. No, For me, Knees never need to be straight and even elbows don't have to be fully straight here. Good, Just let it feel good to walk around a little. And then land in your down dog. And down dogs can look pretty different. We're just looking for a couple of key factors to help support it. Push hard into the pads of your feet. Doesn't matter if the heels are on the ground or not. Tiny bend behind your knees. That'll give you slack. Roll your butt bones up so your belly gets a little closer to your thighs. Tiny bend in your elbows. Everybody squeeze those elbows in. And you're gonna look with your eyes wherever supports your neck the best. And take an inhale. And take an exhale. Good, Now gaze up towards your fingers, Bend your knees a lot. The butt will drop down a little bit. As many steps as you need all the way up to the top of the mat. Good, You'll land with your feet hip bone width distance. It's just about a two fist distance. You can always measure. Release your head, Movement soft. It's called rag doll for a reason. So imagine you're a doll with some strong legs and then a really floppy chest and head. So drop it down. Good. Fingertips to your shins, Or if you have those blocks, You can move those blocks underneath your hands. Little half lift, Ardha Uttanasana. Good, So again, Hands can be on shins, Maybe even thighs if you don't have props, So you're up a little bit higher, And props can go as high as you need. We're thinking of that same tabletop action here, Head moves forward, Belly moves back, Big breath in. Exhale, Soften forward and down. Good. Left hand will move right in between the toes, About a foot in front of them. You'll place your left hand down, And if you have a prop, It might feel nice to put the prop under your left hand. Right hand goes to the base of your spine, Roll your right shoulder open, Bend your left knee, And start to turn to the right any amount. Notice how the weight sinks back into our heels quite a bit here. What happens if you travel a little more weight forward towards the left hand and the toes? Breathe in. Exhale, Let that go, Right hand drops down, Left hand to the base of your spine, Right knee stays bent, You roll open as the left leg starts to straighten. Good, Move a little more weight forward. Get out of those heels. Wide chest, Breath in. Exhale, Soften forward and down. Good. Roll yourself all the way up to standing. Nice tall stance here. Arms swoop high. Good, Hands come into your heart space. You stand Samasthiti, Equal on all sides pose. Feel your feet drop a little heavier, Kneecaps lift. Chest gets a little wider, You breathe in. You breathe out. Good, Inhale, Your arms swoop up above your head. Little twists. Exhale, Twist over to the right and then pause there. Notice for most of us, We take our hips with us and when we do that, We start to irritate the knees a little bit and we've moved this into a turn because the hips are with the ribs rather than a twist. Can you pull your right hip bone back forward? Good. Lift up like you did when we were seated and then widen the chest. Good. Inhale, Arms start right back up where they started. Exhale, Twist over to the left. And again, Notice if you've turned, Can you pull the left hip forward, Widen the chest? Good, Arms swoop back up in space. Good, Exhale your hands to your heart, Chin into your chest, Roll through your spine one vertebra at a time. Bend your knees, Soften all the way down to the ground. Inhale back to a little halfway lift on your props, The floor or your shins. Exhale, Fold forward and down. Let's move that again, Just getting the spine a little more supple. Inhale gently rolls you up, Get nice and tall. Exhale, Soft twist. Can the right hip bone stay forward? Inhale back to center. Exhale, Twist over to the left. In the health center. Hands to your heart, Chin goes into your chest like you're about to sit down, And then you roll, Head softly drops down, Take your time. Inhale, Halfway lift here. Exhale, Soften. Let's go back to those twists. Left hand on the ground or on a prop, Right hand at the base of your spine. Roll your right shoulder out of the way and twist. Can you feel your spine get a little bit longer here? Keep the gaze down. The neck will prefer that. Let that go. Let's switch it out. Right hand down, Left hand to the base of your spine. You'll roll to open, Right knee bent, Left leg long. Exhale, Soften that down. Beautiful. Inhale, Little halfway lift, Long and strong. Good, Exhale, Keep the right foot forward, Take your left leg, Step it back into a nice, Long, Active lunge, Right? So as long as you can get, Blocks under hands work really nicely, Especially if you have shorter arms like me. Otherwise, Hands on the floor, A little tent in the fingers works really beautifully as well. Can you tuck your belly up a bit? Really turn on that left leg and take your gaze forward. So always trying to make the spine really beautifully long. Melt your left knee down to the ground. If you need any sort of padding, You can grab a little pillow, A blanket, A towel works really nicely. Left toes can stay active or relax, Whatever feels the most stable. Hands up to your right thigh. I want you to press down into your thigh and let the left hip bone sink forward. If this bothers your low back at all, You're going to pull your belly up a little bit for support. Keep the breath moving. Soft jaw, Soft shoulders. Good, We're gonna change the shape just a little bit. Press deep into your left big toe, Whether it's the toenail or the toe pad, Push it down, Feel the left leg turn on. Good, Hands pushed down into your right thigh. I want you to press your belly away from your right thigh so you lift up. Step heavy, Heavy, Heavy into your right big toe and foot. Good, Maybe you stay here if you're feeling really nice and stable. Eyes and chin can lift. Maybe the heart lifts and it becomes a backbend. That's gonna get wobbly though. So the more you push down is the more you lift up. Settle the right hip down, Widen your chest. Beautiful. Exhale, Let your left hand land on the floor or a prop. Right hand stays on your thigh. Just like that little twist before, Roll your right shoulder open. Really soft twist of the spine. Your right hip wants to lift up. Can you settle it down and imagine it sliding backwards in space? One more inhale here, Long through the neck. Good, Exhale, Two hands, Frame your right foot, Half split, Ardha Hanumanasana, Bow back in space, Little flex or point of the right foot, Your choice. Right foot can move as far forward as it needs and right knee can be as bent as it needs, Right? There's no rules around any of that. Take a moment, Little windshield wiper, Little wag and wiggle. Good. Bow in over your foot. Let your head get heavy and sink down. Perfect. And for stability, As always, I want you to push into the left big toe. Let's find a half lift of our spine, Hands on props or on the floor. Lift your heart up as much as you need to feel that tabletop sensation, Really long spine. Flex your right toes back, Tug your right hip back, Bend the knee as much as you need. Ooh, You'll feel it. Breathe in. Breathe out. And breath in. Good, Exhale, Let that go. Step back into your right foot. Find that lunge again. Left toes drop down, Nice and long. Lots of little steps forward with the left foot. It can hop up or one big step, Left foot next to the right. Bend your knees, Fold and soften. Good, We'll find our half lift again. Let's try on our other side. Exhale, Right foot slides back in space. Nice active lunge. Take a moment to find it and shift as you need. You might find one side's quite different than the other side. Good, Right knee will melt down. Hands come up to your thigh. We start to work our balance and stability already. Let your hip bones get heavy and let them tug you forward and down, Right? We're not trying to lift them up yet. We're trying to pull them forward and down. Play around with those right toes. Ooh, Quite a different sensation. Good. And then we'll get active in the right leg. Press your right big toe down, Whether it's the toenail or the toe. Push deep in your hands into your left thigh and tug your belly away from your thigh. You're going to lift up, Up, Up, Up. So hands are pushing down and forward to give you more space. Maybe you stay here, Let it wiggle, Wobble, And work the balance, Or perhaps you start to look up in space. As you look up, You step deeper into the earth, Pull the belly in a little more, Soften the shoulders, And think of getting wider. Good, Really nice. Let it wiggle. It should. Breath in. Exhale, Left hand stays, Right hand comes all the way down to the ground or your prop. Roll your left shoulder out of the way. We have a gentle twist here. Good. So the prop is just going to give you more space to play with. Hand on the floor works really nicely as well. Good, Breathe, Lengthen to the spine. Imagine your right ribs sliding around to touch that left inner thigh. Settle the left hip down. Good, Can you step deeper into your left big toe? There it is, Breathe in. Exhale, Unravel, Half split ardha hanumanasana. Hinge back until your hips line up with your right knee. Left leg wiggles forward, It bends any amount. You bow in, You play a little, Wag your tail, Bend, Straighten, Point, Flex, Anything that feels good to you. Good, Little bend in the left knee. Let's half lift our spine, Tug it up. Good, Left hip moves back, Heart forward, Long neck. Ooh, Hamstrings. Good, Can you flatten out your left foot a little more? Imagine your left pinky toe drawing back to your left shoulder, Breath in. Beautiful, Exhale, Re-bend. We'll come back to our lunge where we started. Push into your hands, Right toes flip down, Nice long space. Breath in. Good, Exhale, One big step or several little steps forward in space and you fold. Really nice. Inhale, Halfway lift. Exhale, Let that go. Good, Let's roll ourselves back up to standing slow and gentle. Good, Inhale, Lift yourself up. Exhale, Hands come to your heart center. Good, Soft shoulders, Long neck. Feel the belly tuck in, The hips move forward, And the chest expand. Good, Keep the breath moving deep and full in and out. Beautiful. I'll turn to face you. You stay as you are. Soft shoulders, Breath in. Breath out. Good, Move the weight over to the left foot and just feel the lightness in the right foot. And then move the weight over to the right foot and feel the lightness of the left foot. Keep doing that a little bit side to side, And as you step down, I want you to get longer in the side of the body. In fact, Let's reach our arms up. Step into your right foot and reach more through the right arm. Feel that length and tightness in the abs, And then switch and reach. Feel that tightness, That's what you want. Switch and reach. Switch and reach, Good. So as anything is pushing down, Something else is reaching up against it, And that's how we find our balance. So let's find what's called an ekapada tadasana, A one-legged tadasana. Step evenly through your feet, Hands come to your heart center, Move the weight into your left foot. Step down and feel that reach up as if the left arm is trying to touch the sky. The right leg gets really light. Draw your right knee in line with your hip bone. So if you can get it all the way up there, Life will be a little bit easier. Lower is also fine, But just know the leg will feel a little bit heavier down there. So if you can lift it up, Do it. Common things are to fall back in space, Right? We kind of bend the knee and hinge back. I'm being dramatic. Or we hinge forward and hunch the spine. Can you step down and push your head straight up? Good. Send your knee and belly a little closer together and really turn on the right foot so it's not heavy dead weight. There it is. Make it a little bit stronger. You're right there. Feel your thighs squeeze in for three. For two, Good, Right foot steps down, Move the weight over to the right, Little shimmy, Little shake. Set down into the right foot, Pull your belly in, Left knee lifts up, Ekapada tadasana. Good, If you fell backwards, See what it feels like to pull yourself forward. If you feel hunched, You probably are. Puff your heart into your thumbs. Good, Think left knee towards belly button, Belly button towards knee, Step deeper down, Broaden your chest. You're right there for three, You're doing it for two. Beautiful, One left foot goes down, So nice. Take a big breath in, Equal weight on your feet. Exhale, Chin into your chest, Round forward and down. Good, Inhale, Little halfway lift here. Exhale, Right foot steps forward, Left leg back into that nice long lunge. Good. Feel the left leg get really strong here. Props can be under your hands if they need. Good. Just like we did when we were on our knee, Right hand to your right thigh, Roll your right shoulder open to find your twist. If this feels like enough, It's really wobbly already, Or the right hip is super lifted, Stay here and just work on settling the right hip down. If it feels good and you want a little more, Right arm reaches forward, Flip your palm open, Give a big wave to the right side, Of the room and you're in an easy twist. Left hand is either on the floor or on a prop. Can you lengthen the heart a little bit more? Press the heart between the collarbones. Gaze can be up, Forward, Or down, Whatever makes your neck happier. Step deep into your right big toe. One more inhale. Beautiful. Exhale, Right hand down. You look forward, Couple little steps or one big step forward and fold. Let's try on our other side right away. Inhale, Halfway lift. Exhale, Slide back into a lunge there. Again, Turn the right foot on, Grab your props, Or switch them around if you need. Straightest, Strongest right leg. Left hand on your left thigh. You'll press down, Roll open. Again, Feeling the weight shift from side to side. Maybe you stay here in that twist, Or perhaps the left arm reaches forward, Palm flips open, And you wave over to the left. If your shoulder feels sticky, Roll it down your back. Make your neck longer. Try looking down at the floor instead. Your left hip bone back. Big breath in. Big breath out. Good, Last round here, Inhale. Exhale, Left hand comes down. You did it. Soften your right knee down to the ground. Slide your left foot back to match your right knee. Move your props out of the way and Child's Pose. Good work. Arms reach forward or palm on palm. Rest your forehead down. Take a big breath out. Bigger breath in. Biggest breath out. Good. Feet can be touching, Toes can be touching or parallel, Whatever feels good. We'll take this shape. Crawl your hands over to the left edge of your mat. Right arm gets a little longer than the left here. Forehead can melt down or maybe ear. I like to use the left hand as a pillow for the head. Soften your right shoulders, Start to slow everything down. Big full in. BigFoal out. Big fall in. Big hole out. Good, Let's find our other side. Slowly lift up and crawl over to the right. Left arm gets really long this time. Forehead or left ear rests. Right hand can act as a pillow if that feels nice to you. Left shoulder wants to crawl up to your ear. Can you drag it back in space? Think of your hips sinking a little bit deeper. And a lot of these sensations we feel inside far before we see them outside. And just breathe. Good, Gently crawl yourself forward to all fours. One last time. We're just gonna find some nice cat-cows to unravel the spine. Inhale, Eyes high, Belly drops, Wide chest. Exhale, Chin down, Pull your shoulder blades apart, Cat pose. Inhale, Cow. Exhale, Cat. Inhale, Cow. Exhale, Cat. And slowly bring yourself to neutral. We'll take a seat. And you'll take that seat, Roll yourself down onto your back. Props can stay where they are, Or you can just simply shift them out of the way. To work your abs, You'll reach forward. To not work your abs, You can put your hands down. Big stretch when you get there, Nice wide chest. Good, Exhale, Ha. Two feet flat on the ground, Right ankle crosses over top of your left thigh, A reclined figure four. If this feels like enough of a stretch for your right hip, Stay here, It's a great place to be. If you want a little bit more, Left foot lifts up, You scoop up underneath the left knee. Feet flex for more intensity or feet can relax. Your job, If you want more, Take your hands, Pull your left thigh closer to you, Take your right knee and lightly press it away from you. Just being here might be enough. Check in that the chin isn't too lifted and the shoulder blades puckered up. Melt them down, Tuck your chin so your neck is long and breathe and breathe and breathe. Good, Softly let that go. Legs can release up to the sky. You can stretch them long or tuck them into the belly. And we'll switch that out, Right foot down, Left ankle crosses your right thigh. Again, You can live here if this feels like enough, Or slowly step the right foot up, You interlace underneath the right knee, Maybe a little movement, Maybe a little tug. Listen to those hips, They can be quite cranky. Sides are gonna be pretty different as well. Shoulder blades land, Head lands, Jaw softens, Breathe. Last big, Wide breath in. And soft breath out. Legs unravel in a way that feels good to you. Good, Tuck both knees into your chest, Soft cactus of your arms, Breath in. Exhale, Settle both knees over to the left. Really gentle twist here. Gaze over to the right, Breathe into the right ribs. Breathe out. Inhale, Knees back to center. Exhale, Your knees over to the right. Gaze over to the left. Big N. Big out. Inhale your knees back to center. Give yourself a little squeeze. Maybe head lifts up, Maybe it doesn't. Exhale, Land yourself in your final rest. So a Shavasana is always there for you. Extended arms and legs. Some of you might want to head back to where we started, That reclined butterfly. And if your low back is bothering you, A fallen bridge is a beautiful place to be. Wide feet, Bent knees, Knees knock in. Take a moment, Wiggle, Fidget, Find the place that feels the softest to you to land and then settle. Breath in, Belly rises. Breath out, Belly falls. Unhinge your jaw, Lips and teeth part. Let the forehead relax and your mind melt. I will guide you out when it is time. If you found a soft place to land. Please let yourself continue to stay and receive. There is no rush. Slowly offer yourself a movement in the body if you're ready to reawaken. Maybe a nice big stretch. Good, Knees eventually soften into the belly as you are ready. Rock yourself over into a fetal position that feels nice to you. And then let yourself land there. And just breathe in. Just breathe out. And your free hand helps draw you up to a nice tall seat. Any shape that feels good in your body, Legs crossed, Kneeling, Or that butterfly. Arms rest down on your legs, Long neck, Breathe in. Open mouth sigh. Hands move up to your heart space, Connecting the neurocircuits as the fingers touch. Full inhale. Exhale, Chin into your chest. You bow in an action of gratitude to your practice, To all of your effort, Energy, And courage, And most importantly, Gratitude for you, For who you are, And for all that you do, Whether it goes seen or not, You trust that it is enough. Because you yourself really are. Namaste. Thank you all so much for joining me. I hope you feel good, And I hope I'll see you soon.
