Acoustic Vinyasa | Full Moon Flow

Inspired by the circular nature and energetic time of the full moon, this vinyasa yoga sequence is meant to allow for a deeper sense of groundedness and inspiration. Enjoy practicing on a full moon day or whenever this kind of practice is needed!

2 blocks + 1 blanket are the suggested props for this class.

This class also features a playlist of The Light Meeting music ("Beneath the Waves", "Welcoming Spring", "Constellations", "Over Time", "Ripples ~ Autumn Light" & "Bamboo Forest") before the song played live at the end, "Sweetness".

Transcript

Hey everyone, Thanks for joining. My name is Matt and this is an acoustic vinyasa yoga practice. So this is a full moon flow is what I'm calling it. You obviously don't have to practice this during a full moon, But the moon ever since I started practicing yoga has become more and more influential I think with just being inspired by it and also just kind of tapping into that, The energy that it brings. So during the full moon, Sometimes there's more energy, Sometimes that means an ungrounded energy. So this sequence is supposed to ground that energy, But also play off the energy that I get from the full moon, Which is kind of some some inspiration. So we're going to make a full circle with some standing poses. We'll do that a bunch of times around the mat and to me that kind of symbolizes the circular shape of a full moon, But also in addition to that, It just kind of gets you out of your head and kind of in a new direction, Which I think is pretty cool too. So I hope you enjoy it. I hope it works for you. A couple things before we start though. Is the blankets that you'll need and then also a couple blocks. So normally I suggest having a block set up near the top of the mat. So this time I just want a block near the top of the mat and then also the other block near the back of the mat because we'll do things like half moon so you need that maybe for something like half moon. So we'll start in child's pose, And then here's where the blanket can come into play. So if you have any knee pain or discomforts, A blanket can be nice throughout the whole practice. And also a block or two underneath your hips. So I'm going to skip the blocks, Leave the blocks as is, But then just come to a widening child's pose. And it'll give you the choice too, So. If you'd like the knee together version and the arms behind you, You can take that. Otherwise, Knees wide apart and the arms forward. And we'll take some extra time here. Find that extra sense of stillness and groundedness before we move. Take about 10 breaths, Just at your own pace. As you do that, Just start to notice how you feel. If you are practicing this at a time where you feel like you are pretty ungrounded already. So if stillness doesn't work, You can still stay here, But just start to deepen your breath. Otherwise just continuing to breathe just at your natural pace. Again just noticing how you feel. We'll take about five more breaths in this space. And then to help land here in an even more deeper grounding way, Take an inhale, Some water, Inhale, Breathe in through your nose. Let that go with a sigh. Feel your body relax more towards your mat. We'll do that two more times. So inhale. You can see that long side dropping a bit lower. One more inhale. One last exhale. Rrrrrr. After that, Exhale. Start your Ujjayi breath. Breathing in and out through your nose. You're making that wave-like sound with each breath cycle. If you've not done that before. It's the same thing that you do if you're going to fog up a mirror, Except for you just keep your mouth closed the whole time. You can keep stillness with that again if that's best. For adding some movement and rocking your hand to hand. Once you get the hang of that movement, Just notice how you feel side to side. To even back to center. And we'll turn this into an active child's pose. With your inhale, Press your fingertips further away from your hips, Your elbows come off your mat. And then keep that with your exhale maybe melt your heart and forehead more towards your mats. And we'll use that leg so inhaling and reaching the fingertips further away from the hips. Find a side stretch. Next exhale, Walk your hands out and over to the right side. Stack the left hand on top of the right hand. We'll take about three long breaths here. Once you land there, One way to deepen that is press your right fingertips further away from that left hip. In that left side stretch. And each inhale you can think about lengthening fingertips further away from hips. Check to see if that may be melting more on the forehead. And then next thing you're going to walk your hands back, Back to that active child's pose. So now you can press the fingertips further away from the hips. With your excess which side so to the left second right hand on top of the left hand and again once you land there really pressing the left fingertips further away from that right hip deepening right side stretch Give that last inhale, Reaching the most. Exhale, Melting the most. And walking his back. Take a good long breath. Inhale, Pressing fingertips further away from hips. And maybe exhale. Now it's more this time relax your forearms back down so we're just back in that relaxed child's pose. A couple good breaths there. And then next inhale we're going to come up to tabletop. Take a good long breath or two to get yourself situated in tabletop. We're going to open the bottoms of the feet. So start to curl your toes under, So your toes are on the mat, Curled under there. And then we're going to press off the hands to walk it back. So hips to heels. And that can be enough. So you can stay there or keep walking back with hands on top of thighs. So you're sitting upright. And we'll be here for about 30 seconds to about four or five long breaths. It's not meant to be comfortable. But at least endurable for this amount of time. This can be really grounding, Opening the bottoms of your feet. Some intensity to it. And last good breath or two. And to come out, We're going to walk hands back to table top. But then we're going to come back to Malasa. So again, Press off hands, This time lift your knee. Point your toes away from each other. And then if you can, Drop your heels. If not, That's okay. Then palms meet, Thumbs in front of your heart. For arms pressing to inner edges. By just pressing your knees away from each other. Four or five long breaths. Groundhogs. And take one more breath. You You're going to come out, Walking hands back. You're going to take your time, Nice and slow. You dropped a knee, So we're just back in table. And then from there, Pound out the tops of your feet, So side to side. Once you're even there, Spread your fingers out wide if you haven't already. Shift your hips more forward. Take the feet off the mat. Nice and slow, Make some slow circles from your ankle area. So big toes, Draw circles behind you one direction. Opposite direction. Even there, Release the tops of your feet back down. Press a bit more to the tops of your feet. See what that does to your leg and core connection. Try to keep that nice connection, Also keeping that nice ujjayi breath connection. You work out your wrists. So face fingers away from each other. Begin spreading fingers out wide. So you rock the way hand to hand. The more pressure you bring to your fingertips helps take some pressure out of your wrists and integrates more of your arm, Your hand, Your fingers. Once we're even there, Back to center. Then face fingers towards each other. Same thing, More claw, More pressure to fingertips. Eroculate hand-to-hand and stay connected. So here's an option if you'd like to deep end. Start to peel one wrist off the mat as you lean the weight more towards the opposite hand. And then just take that side to side, Just at your own pace. Back to sensor. His fingers back forward so it's back and table. You can spread fingers out wide, Taking that time to take some deep breaths. I'm just noticing how you feel, So that nicely connected tabletop pose. From there. . . Make some slow hula hoop hip circles. Starting small, Nice and slow. Keeping that pace, But if you'd like, Maybe start to widen the circles. Going a little bit faster. And keeping that nice connection to your core the whole time. In the opposite direction. Maybe start small and slow. Staying that way or expanding into wider, Faster circles. Make sure you're feeling even in both directions. Bring it back to the table. And then from there, Next inhale. Find Kalpos. Exhale cats. Take about three more, Just at your own pace. Really allowing your ujjayi breath cycle to be your guide. So each inhale, Cow pose. Each exhale, Cat pose. So we're going to add in about three or four more. So keep going with cow and cat. Otherwise, Add in that undulation version. Just inhale, Roll more forward. Exhale, Roll more back. You're just expanding on that energy wave going through your spine with cow and cats. That last cycle. Inhale, Coming back to table. Just use your exhale to ground down more, Re-center, Readjust hands if you need. We'll do our first core practice. Option one is just shifting your hips forward and keeping your fingers spread out wide. Option two though is hovering your knees off the mats. Either way, We'll take about three deep breaths. Deep inhale. Exhale, Knees land if they're lifted, Hips back if they're forward, And then inhale, Cow or unulation, Just one cycle. Exhale, Cat, Or undulation. Inhale, Tabletop. Exhale, Tabletop. And then same thing, So inhale, Hips forward. There's two knees left. And then we'll add on with some knees lift if you'd like. So inhale, Left leg goes back. Exhale, Right leg goes back to a plank. Inhale, Left knee recovers. Exhale, Right knee re-hovers. One more each. Inhale, Left leg back. Exhale, Right leg back. Inhale, Left knee re-hovers. Exhale, Right knee re-hovers. So both knees stay hovering. Deep inhale. Exhale, Knees relaying back to table. Again, One flow cycle. So inhale, Cow or undulation. Exhale, Cat or emulation. Inhale, Table. Exhale, Table. And then same thing, So option one. Hips forward. Option two, Knees lift and hover. For option three, Inhale, Right leg back. I can see it left like that. Inhale, Right knee hovers. Exhale, Left knee hovers. Again, Inhale, Right leg back. I can see it left, Look back. Inhale, Right knee hovers. Exhale, Left knee hovers. Both knees stay hovering. So deep inhale. XC on these relands, We're back in table. Again, Inhale, Cow or annihilation. XeoCAD or emulation Inhale, Table. Exhale this time, Bring a forearm down. Opposite forearm down comes a sphinx pose. Take your time to land there. Take about five long breaths and sphinx. This always feels perfect for my low back. So if it doesn't for you, Just play with how much height you have from your chest to the earth. Make a little adjustments forearm to forearm. How much weight is in your hips versus your forearms, Forward and back. Give yourself time to really land there for the last two or three breaths or so. Staying with your pose, Relaxing into it a little bit more. Last exhale. And we'll use this as a building block for a flow. So with your inhale, Find a deeper sphinx. So maybe that's just an energetically deeper back bend. So you just inhale, Use that to expand. But maybe it is lifting heart higher, Maybe gazing up just a little bit more. So shoulder blades squeeze toward each other. Now with your exhale release your heart down, Press your hands down. Bring it back to child's pose. Once you're in child's, Inhale, Active child, Suppressing fingertips further away from hips. Exhale, Melting more. Inhale, Cat or table. It's your choice, Cat or table. Then exhale, Opposite forearm, Opposite forearms, Alternating which one goes down first each time, Back to Sphinx. We'll just continue that flow. So inhale, Deeper back bend. Exhale, Releasing, Planting hands back for child's pose. And inhale that active child's pose. Exhale, Melting more. Inhale, Cat or table. Exhale, Alternating forearm, Opposite forearm back to Sphinx. Inhale, Deeper sphinx. Exhale releasing, Pressing back child. Inhale that deeper child's breath. Exhale, Melting more. Inhale, Cat or table. Exhale, Alternating forearm, Opposite forearm back to Sphinx. I'm just continuing that. So inhale, Deeper Sphinx. Exhale releasing, Pressing back, Active child's. So inhale, Active child's pressing. Axial melting more Inhale, Cat or table. So we'll do two more. Exhale, Forearm, Forearm back to sphinx. Inhale, Deeper Sphinx. To release, Pressing back, Child's pose. Inhale active child's breath. Exhale, Melting more. Inhale, Cat, Or table. That's our last one. Exhale, Alternating forearm. Inhale, Deeper Sphinx. Exhale, Release, Pressing back triangles. Inhale, Act of child's. Exhale, Melting more. So this time we'll stay in child's pose. This time we'll add in a tricep stretch. So bend at your elbows, Bring your hands in a prayer shape above your head. And to deepen that, Use that leg and core connection. Sink more weight with your hips toward your heels. It'll pull back at the skin of your elbows in a nice way. Three more long breaths. And maybe that last exhale. The most towards your heels, Finding your deepest. Inhale, Come back up to table. With your exhale back to that knee re-hover. Just for two long breaths. So deep inhale, The knees hover. Exhale, Send your hips up and back to a bent knee, Then a straight leg downward facing dog. And we'll stay in downward facing dog for about five long breaths. And your choice, So if stillness suits you best. During this more energetic time maybe that's better. Otherwise, Maybe lift a heel, Press the opposite heel down. We're taking that movement back to center stillness down dog. We'll start with the left leg. So inhale, Left leg up and back. And then your choice. So either point or flex the foot. It'd be more weight right heel. And then stay or one of two, So another core practice. So exhale, Left knee to chest. Inhale up and back, Left leg sky. Exhale, Left knee chest. Use that to plant the left foot forward. Rise to high lunge. Let's take about three long breaths and high lunge. Arms reach away from hips. One last breath here. So next inhale, Find three point star to your right. So legs straight, Palms connect overhead. Your next exhale high-facing lunge towards the back. Once you're there, About three long breath cycles. Last good breath. Next, Exhale, Release hands down. Pick up the right foot, Send it back to a bent knee, And a straight leg down dog. To have the option to stay here where this will be our new flow. Next, Inhale, Bend your knees to spring into a plank. Exhale, Bent knee, Straight leg down dog. Good, Long breath, Down dog. So next inhale, Lift that left leg, Bend the left knee this time, Let the left hip stack. Maybe more weight right heel. Get extra time there. We're exhaling in one of two. So left knee to chest. Inhale up and back, Left leg sky, Left knee sky. Exhale, Left knee chest. Use that to plant the left foot for the back. Rise warrior two. Again, About three long, Good breaths, Warrior two. One more good breath here. With your inhale back to that three-point star. Transition. Your axial warrior two forward. And once you're there, About three long breath cycles. Last good breath while you're to this side. Exhale, Release your hands. So that same transition, Pick up the right foot, Send it back, Bent knee, Straight leg down dog. Again, Stay or inhale, Bend knees to spring forward plank. Exhale, Bent knee. Straight leg down dog, Good long breath down dog. Starting on the right side this time. Inhale, Lift right leg, Straight up and back. Again, Point or flex the foot, Your choice. I have more weight left to heal. Staying extra time or exhale right knee to chest one of two. Inhale up and back, Right leg sky. Exhale, Right knee chest. Use that, Plant the right foot forward. We rise, Warrior two. Just for a good long breath. Strong warrior two. And we'll use this to find triangle. So both legs straight, Maybe a tiny bend through the right knee. You lift the right hand, Slide down, Right leg. Left arm to sky, You can always use a block underneath right hand if you like. About three long, Good breaths, Triangle pose. Next inhale, Come back for three point star. Your Exe Warrior 2 towards the back. Good long breath, Strong warrior two towards the back. Then using that, Find a triangle. So leg straight, Again maybe a little sapen through that left knee. Left hand slides down Right arm to sky. Three long, Good breaths, Triangle pose. So next inhale coming back up, Three point star. So maybe a little tiny bend through both knees, Extra safety there, Three point star. Exhale warrior two towards the back, Again good long breath warrior two. Exhale, Release hands. Pick up left foot. That same transition, That flow. So back to bent knee. Straight like down dog. Again, Stang or inhale spring to plank. Exhale back, Bent knee, Straight leg down dog. So feel that nice leg and core connection each time we do that. Good long breath down dog. Inhale, Lift the right leg, Bend the right knee, Right hip sacks. More weight left heel maybe, Right knee higher maybe. Extra time or exhale, Right knee to chest. Again, One more time, Inhale up and back, Right knee. Exhale, Right knee chest, Plant the right foot towards the back, Rise, Warrior two. Again, Good long breath warrior two. And we'll use this to find Half Moon. So right fingertips away from right toes, They land, Maybe a block. I'm going to skip the block. That left side lifts. Three long breaths, Half moon, Taking your time. On your balance. Also connecting to breath, Find that nice sense of lightness and fun in playing your pose. Maybe last inhale's the deepest, Pressing, Reaching the most. Exhale, Bring it back, Warrior II. Good, Long breath for your two towards the back. Back to three-point star, Inhale. We're gonna land in goddess pose, Exhale. So knees bend, Maybe hands to thighs. Take a breath or two, Rock the weight foot to foot. To sink your hips into this deeper pose. So you can stay or find a twist. We're going to twist to the left, So I'm going to dip the right shoulder down. Gaze over my left shoulder as I press my thighs away from each other. So everything's just kind of integrated, Kind of ringing out in a gentle way. Let's do more long breaths. Maybe last exhale is your deepest twist, Ring out the most. Feels like the best release. Inhale back to three-point star. Exhale, Warrior II towards the top of the mat. Good long breath, Warrior II. So getting grounded first. And half moon. So left side lands, Right side to sky, Again maybe block underneath that left hand. Again, Three long breaths, Half moon. So strong pose. But also, Again, Connecting to that sense of lightness and fun in the pose. Maybe that last inhale is your deepest, Pressing, Reaching the most. So pressing down the most, Reaching the most towards the sky. Through exhale, And back warrior two. Take a long breath, Warrior two forward. Inhale back to three-point star. Exhale, Back to goddess. Again, Maybe hands, Thighs, Rock the weight foot to foot. Sink into that, Maybe even deeper this time. And maybe stay or twist to your right. So left shoulder dips, Gaze over right shoulder. Again everything is just kind of integrating. It's like one nice, Fluid, But gentle twisting motion to your right. Breath or two more in that space. Last exhale is your deepest twist. Inhale, Unwind back to three-point star. Exhale warrior two back forward and get a long breath warrior two back forward. And again that same flow, So exhale release hands. Pick up the left foot, Back to bent knee, Straight leg down dog, Long breath down dog. And stang or inhale spring to plank. He'll bet me. Straight leg down dog and long breath down dog. So this is part of our energy build flow. So inhale, Re-lift left leg, Left leg straight up and back. Just once exhale left knee to chest planting left foot forward we rise back to high lunge Just a breath or two, Relanding in high lunge. So you have the option to stay here. Or next inhale the energy build practice. So legs go straight, Reach higher like you're reaching and gathering energy above you. Exhale, Cactus arms, Pull it down. Long sigh. So two more. Inhale to reach, Gather above. Exhale, Pull down. Inhale again, Reach, Gather above. Exhale to pull down. Stay here, Cactus arm, Good breath. We reach arms, Good breath feel all that integrates. Inhale back to three-point star. Exhale, High-facing lunge towards the back. Long breath or two getting situated, High lunge alignment. So that same option, You can stay or that energy build practice. So inhale, Legs straight, Reach higher, Gather. Exhale, Pull down. Two more, Inhale. Exhale. Inhale. Exhale. . . We'll stay here. Good breath. Where you expand the arms, Good breath feel all that integrates. So release hands, Pick up right foot, Send it back, Bent knee, That same flow, Straight leg down dog. And stay or inhale spring to plank. Exhale, Bent knee. Straight leg down dog, Long breath down dog. Inhale, We lift left leg. We bend left knee, We stack left hip. Again, Just one, So I can set left knee to chest, Planting left foot for the back. We rise, Warrior two. Long rest warrior two. Against saying or energy let go practice. So this time, Inhale, Legs straight, Hands come to a prayer shape in front of your heart, So thumbs in front of your heart. So acknowledge something you'd like to let go of. With your exhale release it back out, Warrior two. Alongside the release. The two more inhale, Hands hard to acknowledge, To let go. Axial to release. Again, Inhale, Hands to heart, Acknowledge, If you'd like to let go of. Exhale to release. Then there we face palms towards the earth, Good long breath warrior two. Inhale, Three-point star to your right. Exhale, Warrior II forward. Again, Getting alignment, Good breath, Warrior II. Again, That same energy practice. So stang or inhale, Hands to heart to acknowledge something you'd like to let go of. Exhale, Release. Two more, Inhale. Exhale. In hell. Exhale. . . Back in warrior two, Reface palms, Good breath, Integrate. Next, Exhale, Release hands. That same flow, Pick up right foot, Bent knee. Straight leg down dog. Again, Stay or inhale, Spring to plank. Exhale, Bent knee. Straight leg down dog and long breath down dog. So we'll do that same sequence, Just starting on the right leg. So inhale, Right leg up and back. Just once, Exhale right in chest, Plant right foot forward, We rise high lunge. Taking your time to get grounded first, Finding alignment. And give that energy build flow. So inhale, Reach higher, Gather, Leg straight. Exhale, Pull down. And inhale, Legs straight. Reach, Gather. Exhale, Pull down. Inhale, Reach, Gather. Exhale, Pull down. Staying here, One long breath. Reach arms, Good long breath, Integrate. Inhale, Three-point star to your left. Exhale, High facing lunge towards the back of the mat. And getting grounded, Alignment, Good breath. In that same energy build flow. So inhale leg straight, Reach higher, Gather. Exhale, Pull down. Inhale, Reach higher, Gather. Exhale, Pull down. Inhale, Reach higher, Gather. Exhale, Pull down. And here, One long breath. Reach arms, One long breath, Integrate. Exhale, Release hands. Same flow, Pick up left foot, Send it back, Bent knee. Straight leg down, Dog, And long breath. Again, Staying or inhale, Spring forward, Plank. I can see a bad knee. Straight leg down dog and long breath down dog. Inhale, Re-lift right leg. Bend right knee, Right hip stacks. Exhale once, So right knee to chest, Plant right foot for the back, Rise, Warrior two. Good long breath, Warrior two. And staying where the energy let go practice. So inhale, Legs straight, Hands heart. Now is something you'd like to let go of. Exhale, Release. And two more inhale. Exhale. Inhale. Exhale. Reface palms, Get a long breath, Warrior II feel, Oh that integrates. Inhale, Three-point star. Exhale, Wave two forward. Good long breath, Getting set up. Same flow, Inhale, Hands heart to acknowledge. Exhale, Let go. Two more, Inhale, Hands hard to acknowledge. Exhale, Let go. And last one, Inhale, Hands to heart, Acknowledge. Exhale, Let go. Three face palms, Good long breath, Warrior two again integrates. Exhale, Release hands. That same transition flow. Pick up left foot, Back to bent knee. Straight leg down dog. Again, Stang or inhale, Spring to plank. Axia bent knee. Straight leg down dog. So this is our last downward facing dog. We'll stay here for about five long breaths just like we started. And again, Stillness, If that's best, Or movement. Your heel pressing the opposite But just taking that time to notice if you have a deeper connection to the ground now with hands and feet. Connection, The core, Sense of self. Connection to breath. I'm just noticing how that feels. Two more good breaths in this space. Inhale, Lift your heels. Take your time to walk your feet to your hands. So your feet end up about hip width apart at the top of your mat. Nice, Bend through your knees. Roll your way up to stand. As you're standing, Inhale, Lift your arms overhead, Connect your palms. Your exhale, Float your thumbs to your heart. Stay here with hands and hearts at Asana Mountain Post. Five long breaths. Enjoying the stillness after all that movement. In this nice place of stillness we'll find tree posts. So shift the weight towards your left foot, Bringing the right foot. So foot and leg press. Like half moon maybe a tiny bent knee through that standing leg. Nice extra stability there. Connect palms, Thumbs back to heart. Either gaze in one spot, Nice and soft, Not too intense. Stay or maybe lift arms, Grow the tree, Maybe lift your gaze. Three more long breaths, Staying connected. Maybe that last inhale, Reaching, Pressing the most, Expanding. Exhale, Palms reconnect, Thumbs back to heart. Last good breath there. Missing that right foot back out. Breath and mountain noticing side to side, How you feel. Switch so way towards right foot, Left foot comes in. Again, Foot and leg press. Maybe a tiny bent knee through that standing leg. Palms reconnect. Thumbs back to heart. A soft spot. Stay if that's great, Maybe arms lift, Maybe gaze lifts. If you're really grounded and want a challenge, We'd be eyes close. And connect to the long breath cycle. Give me that last inhale as the deepest pressing, Reaching. Exhale, Reconnect palms, Thumbs back to heart. Last good breath there. Exhale, Release left foot back out, Back in mountain. Take a breath or two to rock the weight foot to foot, Nice and slow. Equal weight through both feet, Back to Tadasana, So stillness. Five or six long breaths. After all that we've done, Hopefully there's an even deeper sense of strength, Standing up nice and tall. Even more connected to yourself. There's also a deeper sense of letting go and lightness there too. And about two more breaths in that space. Exhale, Release arms down by your side. Inhale, We root to rise. Press feet, Connect palms overhead. Exhale, Forward fold. So we'll say uttanasana. This forward fold for about five good breaths. So we can stay here with legs straight or ish. With a spinal decompression version that can feel really nice. So with that, You just bend your knees, Place torso on top of thighs. I'm opposite elbows. You can stay stillness in the center or. . . Just like a slow swaying bamboo tree in the wind, Rock your way foot to foot. And give yourself a good breath to come back to center, Keeping the knees bent if you started that way. It's time to release elbows. Inhale halfway lift, So Ardha Uttanasana, So lengthen out. Let's do that once. Exhale back to Uttanasana with straight legs. And step one foot back at a time back to plank. So our last plank. Three long breaths. See if that sense of strength has deepened in your plank, You feel even stronger. Again, Maybe even more buoyant and light. A tiny bend through your knees, You can spring out if you need. Last good inhale, Plank. I can see on these laying table top. So two flow cycles of inhale cow or undulation. Exhale cat or undulation. And one more. So inhale cow or undulation. Axial cat or undulation. Inhale, Table. Exhale, Table. Next inhale, Lift that left leg straight up and back behind you. We're going to flex through the foots. Release the left toes down. And then ease into that back of left leg stretch by taking your time to press the left heel for the back of the mat. So maybe that takes a breath or two to get there. Just find your edge with the stretch. Once you've found it, We'll hold that for about three long breaths. Maybe that last exhale you release the most, So really using your breath to let go. Last exhale, That left heel presses the furthest back. We're going to transition to Jani Shushasana facing towards the back. Make that as fun and as fluid as we can. I'm just going to shift more to the right side. You spin that left. Toe or left big toe towards the sky. Left foot to right thigh, Just like tree pose. We're just facing towards the back, So it's just kind of one fluid motion. Through there. Inhale reach fingertips away from hips. And you can stay or exhale, Fold over that left leg. We'll be here a little bit longer, So about 10 to 15 long breaths. It's really landed in the stillness in your pose. Allowing each inhale to maybe lengthen you further from hips to the top of your head. Each exhale, Maybe that results in a deeper fold. Also taking the time to notice if you're holding tension that you don't need, Seeing if you can let that go. And last a breath or two. Give me that last exhale, In your deepest fold. It's ready to come out. Use your hands to frame that left leg. Walk your hands back towards you. We'll come to geek pose. So right hand behind the right leg. Lift left side to sky, Right shin to your mat, Left foot to the ground. Left arm up and overhead, Palm face down. Two long breaths. Pressing to the outer edge of that left foot, Left fingertips reach away from each other. Exhale gaze back forward, Take your time, Transition back to tabletop. And again, Two flow cycles. So inhale cow or undulation. Axial cat or undulation. One more inhale. Like so. Inhale, Table. Excel table. Second side. So inhale, Lift right leg straight back behind. Flex the foot just enough to lay them right toes down. Take your time, A breath or two. Press the right heel for the back and the mass. We ease into that back and right leg stretch. Once you've found it, Take about three long breaths. So connected to breath, It's really coming from your breath. Last exhale, You release the most, Pressing the right heel the most. It feels like a release rather than a forcing. From there, Transitioning to Dhyana Sushasana, Towards the back. I need to wait more towards the left. Left foot to right thigh, Spin right toes to sky. Once we're there. Inhale, Reaching fingertips away from hips. Staying upright, That's great. We're going to exhale, Fold over right leg. 10 to 15 long breaths once you've landed there. You That same intention on the side, Allowing each inhale to lengthen you further. Even if it's just energetic. Allow each exhale to maybe bring a deeper fold. To see if you're holding tension that you don't need for this pose. Maybe that last exhale or two are your deepest folds. And refining the pose breath by breath. As you're ready to come out, Transferring that right leg. Lock his back. Gate pose, Left hand behind you. To the right side Right palm face down. Right arm alongside right ear, And let's do long breaths. Unless India is the deepest pressing, Reaching point. Exhale release. Back to tabletop forward. Into flow cycles in the alcal or undulation. Exhale cat or undulation. Inhale. Exhale. So we'll come back to a tabletop. If you have the block forward, And you know you'd like that for Shavasana, Grab that, Take that back with you, Across the ankle, In front of the opposite ankle. Come to sit down, Have that off to one side. We've got the opposite block. Opposite side there. And then if you know you'd like. Supports with the blankets when an option is rolling that up. Placing that off to the side, It'll go underneath thighs or ankles. Before we get to Shavasana, We'll rock more forward, Sit hips down. We'll do another core practice. So we're going to start with a bent knee boat with the left ankle on top. And deep breaths. And tapping into that sense of strength and lightness. So if this is enough you can stay or inhale lift even higher. Your exhale keep breathing and go crisscross. We're gonna land in low boat. So once you're there, Deep inhale, Low boat. AXIARI Lifts. Inhale, Left ankle on top again, Maybe lift higher. Exhale again, Ankle crisscross. And get back to the low boat, Inhale. Exhale, We lift. This time hugging knees. Inhale, Right ankle on top. We can tank here. Connecting deeper to that sense of strength and lightness. Again, Deciding to stay or inhale, Lift higher. Exhale, The ankle crisscross. Not holding your breath at any point. Keep taking deep breaths. Deep inhale, Low boat. Exhale that lifts Inhale, Right ankle on top. Again, Maybe lifting the highest. This is our last one. Exhale, Keep breathing, Ankle crisscross. Inhale, Low boat. With your exhale, Lie down. So arms and legs reach away from each other, Either passive or active, Your choice. Good breath or two. And from there we'll find baby posts. So bend your knees in towards chest. If you can keep hips as is, Grab outer edges of feet. If not, Inner edges of ankles. Or index and middle fingers wrap around big toes catching your thumbs. So baby pose in the center. So pulling knees and hips down. Good breath there. And staying in the center, Or happy baby. Rock side to side. We'll take about ten cycles. And if you'd like to add in that pack of leg stretch, Straighten through one leg. As you bend the opposite knee. And then take that side to side. And after those stretches that we did for the back of our legs. Just notice how you feel now. And maybe even each cycle that you do this of happy baby. If you're straightening a leg, Maybe each time you can kick out a little bit more through the heel. You're really refining cycle by cycle. Two or three more cycles. Even there, Back to center, Back to baby. We pull knees and hips down, Maybe even more this time. There, Hug your knees to chest. Give yourself a little rock side to side. Bring these back to center. Again, We stretch long, So arms and legs away from each other. Again, Active or passive. This time we'll use that link. To find Supine Half Moon. So I'm going to suggest going to the right first. So legs and torso to the right. Making a c-shape from feet. The hands, Maybe stacking one ankle on top of the opposite ankle. If you're to the right, Gazing up underneath that left arm. And give yourself about 10 to 15 long breaths. It's really slowing down even more here. Allowing those long breaths and gravity to do all the work. And finishing with your last couple good breaths on this side. Once you're ready to come back to center. Come back to center, Unwind. Mindful of your transition pace. Back to center. Go back there again, Notice side to side, Lengthen. And then opposite side. So opposite ankle on top. Gazing up underneath the opposite arm. Again, Deep breaths and gravity do all the work. And last couple of good breaths on this side. So you feel even versus that first side. Your time, Being mindful of how you transition back to center. Back to center. And then sliding out for Shavasana. Again, If you like, You can place the blanket. Underneath your thighs or ankles, Block underneath each hand. So after all that, Really taking your time and just really caring for yourself. What would you need to relax the most? In your space. And once you've found yourself there, Either at your own pace of breath or with me. Long inhale through nose. Long exhale, Sigh out mouth. So letting go of your ujjayi breath cycle. Just let your breath happen naturally. You have no other responsibility. Right here, Right now, It's time for you to let go and relax in your space. And this is a song called Sweetness. Do you remember when we lost that rain? And all those other times that we could not face This is a song to. . . Minds of those days For when times get tough as little sign of life. Maybe all those times that we spent were just enough And maybe we need it now to deepen our love, The sweetness, The sweetness back in our soul. Sweetness, Sweetness The sweetness, Sweetness back in our souls Sweetness, Sweetness Do you remember when we lost that train? And all those other times that we could not face Yet this is a lullaby to lull you back to life Before when times get tough, There's little sign of life Maybe all those fights that we had But just because Yeah, Maybe we needed that to deepen our love and sweetness. Sweetness back in our souls Sweetness, Sweetness you Sweetness, Sweetness back in our souls Sweetness, Sweetness It's funny how all the things that you used to say And suddenly all makes sense the most beautiful way. Some of those times were hard, But we overcame But we are still here, Today is a new day Sweetness, Sweetness back in our souls Sweetness, Sweetness Sweetness, Sweetness, Blackened souls Sweetness, Sweetness Sweetness, Sweetness Sweetness, Sweetness So from Shavasana. Giving yourself time to Take some deeper breaths. Maybe Ujjayi breaths again. As you do that, Just notice. The deeper connection to yourself. Waking up slowly. Just let that tell you how to bring some movement back. So maybe it's fingers and toes. Maybe it's railing wrists and ankles. But maybe it's something else that just feels good and organic and natural to just bring back an even sense of energy for the rest of your day. Once you've found yourself back in that even energy space. You slide your legs together. Reach your arms up overhead and stretch long, Either active or passive. Pulling these to chest. From there, Stay center or rock side to side. Use that momentum from the rocking to rock to A-side of your choice. Whatever side feels most balancing. Take a good breath on the side. Press off your hands to come up into Sukhasana. So an easy seated, Comfortable seated position. And just like mountain pose, Now you're just sitting up nice and tall, But again, Staying connected to that sense of lightness that you cultivated. Either palms face down to thighs or palms reconnect, Thumbs to hearts. Couple breaths here, So just notice now how you feel versus when you first started your practice. Just give yourself a thanks for making the time for yourself. Your own sense of well-being. Appreciate those ripple effects, Everything, And everyone around us by doing that. Let's end this practice with one collective breath. So inhale through nose. Letting go with one last sigh. We'll end there. Thank you so much for joining. Enjoy the rest of your day and full moon if you're there. Namaste.