Intuitive Slow Flow Yoga

This practice is intended to offer you an embodied experience of connecting with and trusting your own inner intuition. I do this by guiding you through my own intuitive practice. This is me connecting with my own intuition and sense of what I need from my yoga practice. On this day I was feeling the need for a bit more “oomph”, so expect some effort as you approach this class.

My practices are generally accessible for most bodies and can be readily modified to meet your particular needs. Please practice within your own limits, adapting poses and exercises to suit your needs or simply to pause when you need to rest.

Transcript

Hello, And welcome to your slow flow practice for today. Today, My intent is to offer, And I would call it an intuitive flow. I'm going to do what feels right for me, And hopefully that works for you. So let's just get onto our mat, Get started and enjoy our practice. Have a good one. As you arrive into your seat, Or maybe you're reclining if that's preferable for you, Take a big inhale and hold your breath in. And then take another little bit more inhale. And then a long open mouth sigh, Settling down and relaxing your body. Do that one more time, Big inhale. Another inhale. Head along, Son. Close your eyes and let your breath pattern come to something natural for you. Natural and slow. Natural and relaxed. Allowing your attention, Your awareness to sink down and into your body, Into the felt sense of your breath. Ribs easily moving, Belly easily moving. Relaxing your jaw, Your shoulders, Your elbows. Just sinking in. And from a place of hopefully a little bit of inner quiet. Notice how you are feeling today. What's the felt sense of you in your body today? And based on that, What do you need from your practice? What is your body? Yearning for today. Hello? That to be your guide, That yearning quality. Moving in a way that really nourishes and supports you today. And with that intention set, Let's take a shared breath together to mark the start of the practice. Nice big inhale again. And right away along, Exhale and sigh. And welcome once again to your yoga practice. Lovely to have you here. On your next inhale, Open your eyes, Reach your arms up overhead. Take a little bit of a morning stretch, A pendiculation this way and that. Whatever feels good, Just moving around. Oh yeah. And then slowly, Slowly settle yourself in again to your seat. Hands on your knees. Sitting up a little bit more tall here. A few rotations of your neck Drop your chin down to your chest. Roll your chin across to your right shoulder. Look over the right shoulder and then look up. Over, Look over the left shoulder and let your chin swoop across your chest. We'll do two in that direction, Nice big slow movement opening up all sides of your neck. And then go the other way twice, Swooping to the left, Up, Over, Stretch underneath the chin, Look over the right shoulder, Swoop. And again. All the way around. And then come back to neutral, Gaze forwards, Roll your shoulders. Quite strongly up, Back, Down, Forwards, Finding a bigger circle as you can, Feeling your shoulder blades elevate off your back as you do that. And then go exactly the other way. Rotating the shoulders around, Waking up. The scapula, And then from here on an inhale, Lift your hands up. On an exhale, Let the backs of your hands touch as your elbows lift up. Knit your ribs a little bit too here. Inhale, Hands up. And exhale, We rotate your thumbs under and let the backs of your hands touch your back. Inhale up. Exhale, Backs of hands touch, Elbows lift. Again, Inhale up. Exhale. Internally rotate, Backs of hands touch. One more time, Inhaling up, Moving through the shoulders here, Exhaling back. And then inhale up. And exhale back again. Nice. Bring your hands forwards. Interlace your fingers. Squeeze the base of your wrist nice and strongly. Roll your wrist. Fairly slowly and one direction. And then go the other direction. I can hear my wrists cracking and snapping as I go. And then press your fingers, Interlace fingers away from you, Stretching one wrist a little bit, The other wrist a little bit. And then shake your hands out. And go gently side to side, Waking up our spine. Simple movements, Not going too far. Your body's not warmed up yet. Just be gentle. Nice. And then slowly pause and tip your weight slightly forwards. Steel legs crossed. Folding into your hips and offering a bit of hip compression here. Just taking a few breaths there. Letting things soften. Is receiving this passive forward fold into the hip creases. Yeah. And then we'll come back up and come on to our hands and knees next so as you come to your hands and knees Stretch one leg out, Tuck those toes, Get the calves a little bit stretched out. Do the other leg side to side a few times. And then stabilize, The tops of your feet tugging forwards, Your hands are fingers spread wide, And you're trying to dial your baby fingers away from you. So it'll sort of cause the inside edge of your elbows to start to point forwards. Keep those active feet, Active hands, And then inhale, Lift your tail, Drop your belly, Send your heart forward, Look up. Then try to move from the base of your spine first. Tuck your tail, Draw your belly in, Draw your ribs in, Press and look towards your belly button. And then again, From the base of the spine, Tail lifts, Belly drops. Heart forwards, Gaze forwards. This is cat cow breathing. Tuck your tail. Belly draws in. Round your spine. Press the mat. Look towards your belly button. One more time. Inhaling long and slow as we segment your spinal column. And exhale to round and to press. Nice. Come to neutral, Tuck your toes at the back. Really rooting into your big toe mounds as best as possible. Rock your weight back towards your heels. And then press strongly with your hands to hover your knees off the mat. And then as your head drops down, Your bum lifts up. There's the dreaded downward dog. And begin to bend and straighten your one leg and then the other leg. So we're getting into your toes. Ankles, Knees, Hips. Did you hear those cracks? That was me waking up my body here. Just wiggle waggling those hips a bit. There's no need to be perfect here. We're just waking up all of the muscles of our lower body particularly. And then walk yourself up the mat and with your knees nicely bent, Rest on your upper thighs. Let your head relax. Give your shoulders a shake. Give your head a shake. Decompress anywhere that feels a bit stuck. And then as you inhale, Come about halfway up. And as you exhale, Fold and bend your knees. Do that again. Inhale about halfway up. And exhale, Fold and bend your knees. From there, Begin to swoop your hands out wide, Stand all the way up, Reach to the ceiling. And as you come up, Wash your hands back down the front of your body, Settling back in. Let's take one more cleansing breath like that with your feet tight together. Inhale, Hands up. And exhale, Wash your hands down. Now keep your heels together and flare your toes out a little bit, Sort of V-ing the feet. And squeeze your heels forward. So feel like your bum is squeezing a little bit. Now as you inhale, Bring your hands up overhead. Let your hands touch and as you exhale rock your weight forwards come up on your big toe mounds as you wash your hands down the front of your body so it's a bit wobbly for sure As you inhale, Send your hands up. We're still up on our tippy toes here. Stretch up, And then as you exhale, Hands down and heels down. There's that sense of squeezing the heels forwards. We'll do that again. Inhale, Hands up. Interlace your fingers. Exhale, Come up on your tiptoes. Drive your ankles forward. Stay lifted. Inhale, Hands all the way up. Stretch up. Reach up. Stretch up. And exhale, Heels down and hands down. Let's do it one more time for good measure. Keep your feet flat on the inhale. On the exhale, Elevate, Interlace your fingers strongly, Use that energy in the hands to keep you buoyant. And then inhale all the way up, Stretch up, Reach up, Fill up. Exhale, Heels down and hands come all the way back down. Bring your feet back tight together. Movements of our spine will come next. Inhale, Hands all the way up. Interlace your fingers, Point your index fingers, Settle your shoulders. And then inhale, Really reach up, Biceps by your ears, Stretch up. An axial side bend over to the right, Reaching more to the upper right. And left ribs move to the upper left. It's a bit of a stretch. Inhale, Come up. Exhale, Reach to the upper left. Hips go a bit right. Inhaling up Exhaling right, A little bit of a pull to extend through the left side of your torso. Inhale up. Exhale over to the left. Pull. Nice. I think one more time. Inhale. Exhale Lateral flexion of the spine is what we're up to here. Inhale. And exhale. Nice. Inhale, Come back up. Settle. Notice which thumb you've got at the back at this point. Interlace your fingers so the other thumb is at the back. Point your index fingers. It'll feel a bit weird. Inhale to reach up and exhale, Take a bit of a back bend. Hips forward, Chest up. Look at the ceiling. Keep your biceps more or less by your ears. And then inhale, Come up in a spinal roll, A little bend in your knees, Tuck your chin, And roll your spine down. Maybe your pointed finger touches the floor. And then inhale, Come all the way back up. And exhale right away into that back bend. Hips forward, Chest up. Your biceps by your ears the whole time. Inhale up. Exhale, Spinal rolling all the way down. And one more. Inhale. Up. Exhale back. Inhale up. And exhale, Roll that spine down. Boom. Getting hell all the way up. The last movement of your spine is the spine twist. As you exhale, Twist to the right. Palms face up. So your thumbs are rolling open and you look to the back right. Inhale your hands overhead, Hands touch. Exhale, Twist left. Look left. Again, Inhale, Hands overhead. Exhale, Twist to the right. This time keep your right hip more forwards, Isolating the movement into your spine. Inhale, Hands up. Exhale, Twist left, Left hip forwards. Challenging. Don't go so far, Do you? But that's okay. Not how far you go, It's how present you are. Accel twist to the right. Right? It's not about some perfect external form. And exhale left. It's about presence, About calmness. Inhale, Hands up and palms face forwards. Separate your feet a little bit. Sit down into the chair. Palms face the floor. Now here I'll do this from the side so it's a little bit more evident what we're up to here. Chest is proud, But we're not jutting our low ribs forwards here. This is called swimming bear. It's a bit more qigong than yoga, But there it is. Inhale, Swoop your hands wide, Straighten your legs. Now your hands or palms face up behind you. Turn them in towards your body and send your hands pumps face up forwards as you sit back down. So it's a swimming kind of stroke. Inhale, Swoop your hands. Stand up and exhale. Palms come face up as you sit back down. One more time. Inhale, Swoop. And then exhale, Sit down, Palms face up. This is kind of an offering shape. We're offering the fruits of our practice. There's no expectation of fruits from your practice, But nonetheless, You're offering forwards your efforts. With humility. Nice big inhale. And exhale, Fold the rest of the way forwards. Inhale to lengthen away from yourself. And on your exhale, Bend your knees until you get your hands kind of on the mat. And just step that right leg back a long step, Right toes tucked, And drop your right knee down to the ground. From there, Ragdoll your hands up onto your left knee. Adjust your clothing. Left hip back, Right hip slightly forwards, Chest nice and proud here. From this place, Bring your hands up overhead. Back toes are tucked. Lean forward. Lift up your back knee. And flare your hands out to the side. This is a leaning lunge. Now we've got to keep that left hip moving back and in. Back and in. Nice and strong. Even the right big toe mound is working quite hard. As you inhale, Bring your hands up overhead and drop your back knee just about to the ground but not quite on it. Then exhale, Lean forward, Strong, Strong, Strong hip. Again, Inhale your knee just about to the ground. And exhale, Lean forwards. Let's make this even harder You nail your knee just about to the ground. Keep it there and then twist to your left, Palms face up. Finding this rotation, Keep that left hip back, Right hip slightly forwards. Inhale your hands overhead and hear a funky little move. Step forwards, Hands swing behind. Keep your knees bent. Inhale, Make that offering shape again as you sit into the chair. Hello, Hips and glutes. Nice big inhale. Exhale, Fold the rest of the way forward. To lengthen away from yourself And as you exhale, We'll take your left leg back this time. Left toes tucked, Left knee down. Ragdoll hands to knees. Adjust your clothing. Right hip back, Left hip slightly forwards, Chest nice and proud. Arms up overhead that back toes tuck you know where we're gonna go Lean forward. Lift your knee. Flare your hands wide. Right hip back and in. Find that sense of. . . Length from the big toe mound of the left foot all the way to your head. As you inhale, Drop your back knee just about to the ground. Hands up. How's your XL lean? Lots of work. Again. Inhale. And exhale. Now for that gnarly little twist. Inhale your knee just about to the ground. Keep it there. Twist to the right. Palms rotating up to the ceiling and look to the back right. Yum! Inhale, Hands overhead, Gaze forwards. Excel. Step forwards, Hands swing behind, And then inhale, Stand all the way up. And exhale, Wash it down. Your legs awake yet? Take another cleansing breath. Big inhale. And a long, Sweet exhale. Nicely done. Turn to face the long edge of your mat. Hopefully you can still see me when you do that. Stand roughly in the middle of your mat. Bend your knees. And jump your feet apart. Maybe you just jump off the mat. I don't know. Something like that. Pivot on your left heel. So your toes point. To the front of the mat again, Or maybe it's the back, And then bend into that knee. This is. . . Or your two shape so We've got Front leg. Bent, Back leg straight, Foot turned out, You know, Just about 90 degrees. Your front foot, Left foot in my case. Is dialing away from you. It feels like you're heel is moving in and your baby two moving out. This sets your hip into place. And now your hands up. Settle in. And notice your arms are more or less parallel to the ground. We're not one high and one low. We're just, Boom, Parallel. More pressure into your right foot. And try to feel now, And this is not easy to sustain, Try to feel your breath. So notice the inhales, There's a bit of. . . Softening everywhere. And as you exhale, There's a bit of toning. Perineum lifts, Belly draws in, Ribs strong. Energy out through the fingers. The eventual kind of, Formal expression is to look out over your forward hand Chin parallel to the ground. That is Warrior II. Turn your left palm face up. Inhale it up and your right hand to your back leg now. Notice your hips didn't move at all. We're just finding extension now from left hip to left armpit. Let those left ribs move a little bit more forwards. Maybe hold the back of your head even. With the left hand and push your head into your hand. This activates those muscles on the side of the ribs. Nice inhale come back warrior two and straighten your front leg Perhaps say thank you. Thumbs up. Your back hip, That's your right hip. Lifts up, Your front hip descends down and into its hip socket. Notice the shape of a T here of torso and arms. We're just moving into that hip hinge. And this is triangle pose. So notice the torso, The shape of arms and torso stays. Roughly the same. You may have something to put your hand on at the bottom or maybe not. That's fine. And then look up and stretch up, Find that expansiveness through the upper chest. Triangle pose. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonasana. Trikonas Inhale to come up, Pivot on that left heel. And then from here, Simply dive forwards. Boom. To the ground. And take any kind of movement, Dissipate any agitation, Any stuckness. And you can continue to fold forwards, But as you meet the stretching sensation on the back of your legs, Try to fire up those muscles that support into the stretch. This helps to build new neurological pathways to your brain. Stretching without activating is actually just a conversation between the muscle and the spine. There's actually no circuitry that's going all the way to the brain. You have to Participate in the stretch by engaging the muscles to help build those neurological pathways. A little bit of science there. Good. And then slowly come about halfway up, Up onto your fingertips. Left hand stays on the ground. Pelvis stays square. Lift your right hand up, Rotating your spine again. And then exhale, Bring your right hand down. Do that on the left side just one time. Inhale. Left arm up, Pelvis tries to stay square as you twist the spine. And exhale, Come back down. From here, Bring your hands onto your hips. Inhale, Stand up. Excel. Stabilize, And then we'll pivot on your right heel this time. Bend your right knee, Sink down, Warrior two to the other side. Again, Find that sense of connection with the earth. Your front foot in particular is not just there, It's pressing down, Dialing away from you. Even the arch of the right foot is lifting a little bit, So it's quite active. You bring your hands up. Arms parallel to the ground. And try to feel your breath. Gentle sense of inhale and exhale. The exhale is a little bit more toning happening. So we're not just sinking in the exhale. We're actually toning everywhere. And then the gaze. Is heading out over your right hand, Chin parallel to the ground. Turn that right hand up, Inhale the right hand up, Left hand to your back leg. Notice that the hips haven't moved. Hold the back of your head perhaps. Send your right ribcage more forwards. Press your head into your hand. And find that engagement, That participation. In the stretch on the right side of your rib cage. This is building strength into your serratus muscles, Your intercostal muscles, Also helping to build a bit of robustness into the right lung itself. And then inhale, Come back up. Straighten your front leg. Oh yeah. Thumbs up. And here's that triangle shape again. So here the pelvis does tilt, Right? The back hip lifts, Front hip descends. The femur moves into the hip socket. Shape of a T with the torso and the arms and just BOOM! Into that hip crease we go. Find that expansiveness, Bottom hand to top hand, Really look up, Open up through the upper chest. Roll your thumbs away from you, Even. And then inhale, Come back up, Pivot on your heel. And again, Dive all the way forwards. This time, As we come into the forward fold, Bend one knee. We'll turn your toes a little bit away from you. Bend one knee and straighten the inner leg of the other leg. And then go to the other side. So going side to side, Sort of shifting your bum side to side. And you'll notice you get this nice little stretch in your inner leg line. As you find the stretch, Pause there and actively fire up that muscle. Use your brain to fire the muscle. So not just stretching, But stretching and activating. Again, Teaching the body-brain that this is a. . . Safe and good thing to do. So take your time going side to side, Stretching. Engaging, Lingering. Few times Let's do one more each way. I just like how it feels. Like I said, This is kind of a. . . Intuitive flow for me. Hopefully this is working for you. And then slowly come back to center just dangle there let your knees bend and just get kind of sloppy It's dangling. And then come. Halfway up, Bring your hands to your hips and inhale to help you lift all the way up. Pause. Bend your knees, Jump your feet back to the middle of the mat and go side to side. Get a little bit of breeze in here. I'm probably generated a fair bit of internal heat through that. Not a bad thing, Getting things moving. All right. From here, Let's move to a single balancing pose. I really do like tree pose so we're going to go there. And turning the right foot open and then trying to bring your right foot as high on the inner leg line as you can. You could use your hand or not. I would say you ideally want to try and do this without using your hand to pull your leg up, But that's fine. Find your balance if you're wobbling. That's okay. Find the connection in the left foot. Right knee moves away from you. If you like, You could hold on to something for a bit more balance. And then from the earth to your heart, Find that connection of energy. Bring your hands up. And then again, From the heart to the heavens, Up we go. And let your shoulders settle in. We have the foundation, Core, A nice expression. And a sense of integration. Breath nice and calm. Little bit of wobbling is not a bad thing. This is the, Again, The neurological circuitry being built. And that's always useful. Nice big inhale. Excel hands to heart. Inhale your knee forwards. And exhale, Let the pose go. And then take yourself to the other side. Stabilize into that right foot. Maybe even the arch of the right foot is lifting a little bit. Left foot comes up as high as it can. Maybe you use your hand I notice these pants are a bit slippery, So. . . Clothing as a bit of an inhibitor. But I'm not going to do this naked, No. Slowly bring your hands up. That'd just be weird. And then hands all the way up. Separate your hands, Integrate your shoulders. Foundation, Core, Expression, Integration. Left knee is moving a little bit away from you. Right hip is trying to move in a bit. Breath nice and calm, Nice and spacious. Take a big inhale. And exhale, Hands to heart. Inhale your knee forwards. And exhale, Bring your foot back down. From the back of your mat, Wherever the heck that is, Take a big inhale. And exhale, Dive all the way forwards. And then walk up the mat to. . . Plank pose, That push-up position. If it's too challenging, Come down onto your knees right away. But here, Find that sense of squeezing your legs to the midline, Pressing away from the ground. Just sustain this for a breath or two, And now we will all descend to the ground. Knees down, Tops of feet flat, Lie down. Keep your hands roughly underneath your shoulders, Your elbows are lifted. And then inhale into. . . Cobra so cobra tops the feet press down pelvis presses down your knees are hovering a bit You're trying to send your heart forwards by squeezing your elbows towards your rib cage. Good spinal extension. And then exhale. Come down, Overlap your hands, And just rest your forehead on your hands. And soften everywhere. Soften, Soften, Soften. Come again to your breath. Feeling the rise in the fall. Of your whole body as you breathe. Your breath offering you a gentle massage even. Relax the muscles on your back. Receive the breath into your upper back. Nice. Relax your face. And then from here, Bring your hands again by your shoulders. Push up onto your knees. Take your knees nice and wide. Feet feed in a bit and slide back to child's pose. So your bum goes back. Keep your hands forwards and try to bring your forehead to the ground or to a block or something or stacked fists. And linger here. I like to use this for spinal traction, So you're trying to get your forehead and your bum as far apart as possible and even your hands offer a bit of traction. My last and all. Or bhakasana Balasanas. Balasana. Child's pose. Finding that sense of extension of your spinal column and just using this passive. Shape to settle into our spine a bit. And then we're going to come up. Square up your shins. And I call this twisting child or twisted child. As you inhale, Lift your right hand up And as you exhale, Swoop your right hand underneath your left shoulder, Palm face up, Shoulder down and cheek down. And then make sure your knees are fairly wide. We need that for stability. Left hand forwards. On your fingertips offering a compression now of that right shoulder a bit of extension of the left side of the torso as well Breathe into that. A lovely twist for the spine. And then to get to the other side, Walk your left hand back by your face. Press with that hand. Lift the right hand all the way up. And exhale, Bring that right hand down. Other side, Left hand up. And exhale left hand swoops through palm face up shoulder down cheek down I guess I should do it this way so you can hear me. And then your right hand creeps forward and you find that extension through the entire right side of your torso from your hips to your hands. While you compress the left shoulder. Nice. And then again to exit, Right hand back by your face. Inhale, Left hand to the ceiling. Exhale, Left hand down. Walk your hands back come to a seat at the back of the mat and from your seat swing your legs out front and give those legs a bit of a. . . A shiggle, A little bit of a shake From here, We did tree pose and this is a similar shape to tree. Bring your right foot to your inner upper thigh. Let your right knee drop down. Press your foot to your leg. Draw your left toes back towards you. And then fold over top of that left leg. As best you can. And now you could hold on to your shin or the mat, Or maybe you can reach the bottom of your foot and fold forwards. That's option one. If you've got a little bit more range, Not everybody does, And that's fine too. You can take your right hand somewhere outside your left leg. All the way to the foot, And you create this triangle gap here. You can reach your left hand through towards your right knee. Let your left shoulder tuck under, Twisting. Quite juicy. You're kicking away with the left foot. Drawing yourself through. Or you're just folding off the top of the leg. That's fine too. To exit the pose, Slowly unwind, Hands up. And hands come down, Extend your right leg long. Bring your left foot in. Nice and high, Press your foot to your thigh, Thigh to foot, Knee drops down. Right toes back towards you. Just proud as you walk forwards. Finding that extension through the right leg, And then that could be plenty good right there. Or just an option. And these are just options. They're not better or anything. Left hand somewhere outside the right leg creates a gap. You can reach through the gap and take a bit of a twist. If that would suit you today. So again, Why did you come to practice? Are you staying true to what it is you need? That's what you should be doing. It's not a competition. It's you getting more and more into your body and your breath. And then slowly, Slowly rise back up. Extend that leg nice and long. And then from here, Well, Walk your feet in and simply lie down on your back. As you lie on your back, Draw your knees in towards your chest. Keep your head on the ground and twirl those knees a few times one way. A few times the other way. And then let your feet drop back down to the mat. And we'll do a front side extension through the front of the thighs as bridge pose. Generally we have our feet walking in to just about touch the heels. That's kind of somewhere around there. And then press with your feet. Bring your bum off the mat. And then decide where you want to place your hands. So your hands could be out wide, They could be way overhead, And they could be sitting there on your belly. It could be holding your bum up. You could be interlacing your fingers under your back. Just find a spot that feels good for your hand. I like to press with my feet almost as if I'm spreading my upper back and pushing myself up the mat. And then from there, If you like, You can come on your tiptoes and walk your feet in a bit more and press your hips up even further. This compresses your throat a bit more and creates more extension through the fronts of the hips. Nice, Nice front side extension, And then exit the same way you came in, So slowly find your way out, Letting your spine unwind to the ground at the very end. And then settle and flop the knees, Your knees side to side a couple of times. Moving into some spinal twists, Feet together, Knees together. Shift your hips a little bit over to the left, Drop both knees to the right, And then send your left hand out to the side as you look to the left. I like to use my right hand to hold my knees down or you could use your. . . Legs to hook themselves together somehow. But here again, This is a passive shape that we're taking. Letting ourselves sink into the rise and fall of your breath and dissipating any kind of tension you're feeling in your face, Your shoulders, Your hips. Simply yielding into presence. Trying to sense your entire body in this shape. To be present in our bodies, Not just our thoughts. Can you be present in your body? In this shape. Let your breath be long and slow, Particularly your exhales. Or locks your face. Yum! And then we'll unwind. Allow yourself to settle into neutral here as you let your. . . Pelvis neutralize. And then go the other way. Your hips go a little bit to the right, Knees go to the left, Maybe your left hand. Holds things down. Right hand extends, Gaze goes to the right. And again, Just really sink into presence. Use your exhale breath, The long exhale to help you to relax. To meet any kind of tension or resistance with a bit of quietude, A bit of ease. Relax, Soften, Yield. Dissipating agitation. Just being okay with what is. That feels nice. And then again, Let's come back out of the shape. Stabilize for a moment or two. And then if you practice with me, You know I like to do this last thing before Savasana. Both arms, Both legs up. Rotate your wrists and your ankles very slowly. As big a circle as you can manage. And then go the other way. You might get a few snaps and cracks. And then spread your fingers and toes really wide, And then squeeze your hands into fists, Your toes, Squeeze, Spread, Squeeze, Spread, Squeeze, And then start to shake it off. Shake your wrists. Shake your legs. You can make noises if you like. You can be goofy or just dissipating anything that's remaining and stuck. And then take a big inhale and exhale, Lie down. Savasana. And simply receive. Receive. Letting your exhale breath be nice and long. Letting your hands flop open. Letting your face relax, Your jaw relax. Shoulders relax, Hips flop open. Slowing your breath rate down, And bringing lots of awareness now to the tip of your nose. Feeling the cool inhale. And the warm exhale. And bringing a sense of balance. To both sides of your being. Is focusing on the breath and the nose. And then from that place, One hand on your heart, One hand on your belly. And sending a message from your head to your heart, To your body. Message today is thank you. Thank you. For supporting me. Thank you. For being me. And then, From that place, Take a nice big inhale. And a long exhale to sigh. And thank you so much, Everyone, For sharing this space and sharing this practice along with me and everyone else, Sharing your energy. It's a really, Really supportive thing that we're doing for each other by being here. I hope you have a beautiful day ahead of you. A lovely week as well. Namaste and we'll see you soon.