Heart Opening Yoga Flow

This is a well-rounded, heart opening yoga flow. To begin we'll drop in with a heart opening meditation, then we'll flow through some Surya Namaskar C, cultivating a connection between body and breath. We'll add on with a creative sequence, opening the heartsease as well as the back before we slow down and allow the body to integrate the practice.
Level: Intermediate
Props: Optional blocks, bolster / pillow

Transcript

Hello and welcome to today's practice. I'm Julie and it's very nice to be here with you virtually. So the only props that we're really going to need today are some blocks and if you have a bolster, If you don't grab a pillow or use one of your blocks or you can simply do the practice without as well but we're going to start today lying on our back so either grabbing your bolster, Your block or your pillow. Or simply come to your back. And start folding over your prop allowing the chest to open If you're on your block, Make sure the block is lengthways in between. Your shoulder blades. Placing the feet together. The knees are gently falling out to the side allowing the arms to drop beside you, Palms facing up. Closing down the eyes. Taking a deep breath in through the nose. And sighing out of the mouth, Letting it all go. Coming into the present moment. Noticing any smell. Any sound. Feeling the quality of the air around your skin. And feeling yourself sinking down into your prop or the earth. Simply being here. Noticing. Arriving. Start bringing awareness to the breath. Without changing it or trying to manipulate it, Simply notice. How are you breathing? Where are you breathing from? And being here with compassion and acceptance. And gently deepening the breath. Breathing in from the belly. Allowing the breath to rise up to the chest. And exhale slowly, Breathing it all out. Lengthening the breath on each inhale. And exhale. Noticing when the mind wanders. And gently bringing it back to the breath. And to the body. Start bringing your awareness to your heart space. And visualize a glowing light. Within that space maybe it's golden, Maybe it's white. And as you inhale, Feel that light grow. And as you exhale, Feel it spread a little bit bigger, A little bit more throughout your body. And the in-breath, It grows stronger and brighter. And on the out breath, It spreads a little bit more. Breathing like this, Visualising that light. Growing and spreading on each inhale and exhale. Allow it to spread through your entire torso. To your head. Your arms all the way to your fingertips. To your hips and your glutes. And all the way down your legs. All the way to your toes. Allowing this light to spread throughout your entire body. Until you are completely lit up with this golden or white light. That originates from the heart space. Feeling its strength. It's power. It's beauty. And you are that light. You are that love. Allow it to spread beyond your physical body into the space around you. Being generous with your life. Allowing it to touch everything. In your business here. Spreading that love. Knowing that the more it spreads, The more it grows. The more love you give and receive. The more beautiful your life and yourself will become. Begin to place your left hand on your heart. And your right hand on top. Collecting that energy in your heart space. Feeling it beneath your palm. Allowing it to collect right here. Centering it within your body. Still breathing deeply into it. Knowing that that light is always here. Gently releasing the hand Still breathing consciously. Allowing yourself to come back. Into the present moment. Allowing the meditation to settle into your being. As you inhale, Start bringing your hands up and overhead, Allowing the hands to draw across the floor. Inhaling all the way over her. And exhaling, Allowing them to circle back down, Opening up the shoulders. Inhale as we cycle up. All the way to the top. Exhale as we circle our arms back down. Moving with your breath. Inhaling. Exhaling down. Last round, Inhale as we reach the arms up and overhead. Exhale as we circle them round and down. Coming to stillness. Bringing the soles of the feet to the earth, Knees come up. Blinking open the eyes. And rolling on to either side. If you're on a prop, Remove the prop from the earth. Placing your feet as wide, Well removing the prop from your mat, Placing your feet as wide as the mat. And allow the knees to windshield wipe from one side. To the other. Releasing the hips. Still moving slowly and consciously. Slowly coming to stillness. Hugging the knees into the chest, Giving yourself a big hug. Holding onto the underside of the thighs. And start rocking yourself forward. And back. Massaging out the spine. This is very very good for your spine. The next time you come up. Roll over your knees and we will meet in a child's pose. Bringing the knees as wide as the mat, Toes come to touch Sink your hips towards your heels, Fingers are reaching towards the top of the mat. Inhale length into your spine and exhale allow the chest to drop towards the earth. Maybe forehead comes to the earth. Sending your breath into your spine, Into your hips. Scanning your body for any tension around the forehead. The jaw, Maybe the shoulders. And just allowing that to release as you exhale. Noticing the grounding energy of this pose. I had to put hair in my bangs because I have a tan so it's just like my favorite thing. As we inhale, We look towards our hands. We come onto our fingertips and we walk our hands towards the left. Inhale lengthens the spine and exhale allow the chest to drop towards the earth. Sending your breath into your right side body. Right hip is still reaching towards your right ankle maybe placing your right hand on top of your left. Two more rounds of breath here As you inhale, Look towards the hands coming up onto the fingertips, Walking your way through centre all the way to the right. Inhale for length. Exhale allow the chest to drop Extending your breath into your left side body. Left hip is reaching towards the left heel maybe walking your left hand and placing it on top of your right two more rounds of breath here Can you breathe any deeper? Sink into the pose any further. As we inhale we look towards the hands coming onto the fingertips. We walk our hands towards the centre. Coming on to the knees, Bringing the knees underneath the hips. And keeping the glutes exactly where they are, Start walking your hands towards the top of the mat. Inhale. And exhale, Start sinking your chest towards the earth, Allowing the hips to stay over the knees. Maybe the forehead comes to the earth, Maybe the chin comes to the earth. Sending your breath into your upper back, Your shoulders. Seeing if you can find the ease within the effort. Breathing into the sensation. Maybe activating your ujjayi breath by slightly constricting the throat. Allowing your breath to sound like a wave. Two more rounds of breath. On our next inhale, We look towards the hands. We walk the hands back underneath. Our shoulders. And we start swaying the hips from side to side. Looking over the opposite shoulder. Maybe the knee lifts as we move. Slowly coming to stillness. As we inhale, We arch the belly, Open the chest. Exhale round the spine, Start tucking the toes and send your hips up and back, Downward facing dog. Inhale coming onto the knee. Meeting an awful. . . Opening up the chest, Cow pose. Exhale rounding the spine, Shifting back. Downward facing dog. Inhale, Shifting forward, Lowering the knees, Arching the spine. Exhale, Rounding the spine, Lifting the knees and the hips, Downward facing dog. Moving with your breath, Invitation to close the eyes, Really allowing the awareness to go within. One more round, Cow to downward facing dog, Inhaling. Exhaling, We meet in downward facing dog. Allowing the hands to press strongly into the earth. Fingers spread wide. And start walking your dog bending one knee. And bending the other. Feeling the legs. Noticing how your hamstrings are feeling today. Still strongly pressing the hands into the air. And then slowly we meet in stillness. Heels are reaching towards the ground. Arms are in line with the ears, Gaze is towards the knees. Shoulder blades are gliding down your back. Still breathing deeply. And as we inhale, We look towards the front of the mat. And we start walking towards our hands. Inhale as we lift halfway. Exhale we fold, Walking the feet slightly wider than hips distance. Grabbing onto either elbow and start swaying from side to side. Making the movement as big or as little as you need. Maybe closing down the eyes. Allowing the head to fall towards the earth. Releasing the neck And slowly make this way smaller and smaller. Until you come to stillness. Releasing the arm Planting the left hand, Start bending the left knee as you reach the right arm up towards the sky. Inhale. Exhale release the right hand, Straighten the left knee, Bend the right knee, Inhale left arm to the sky. Exhale release left hand comes down left knee bends inhale right arm to the sky option to hold or maybe we thread our left arm under and through the right hand reaches towards the left coming into a bind finding your gaze maybe to the earth, Maybe to the side, Maybe if your neck allows it towards the sky. Breathing here. If you're in the bind, Inhale, Release. And all together exhale, We fold. Planting the right hand inhaling the left arm up to the sky option to stay here or maybe we bind threading the right arm under and through left hand reaches towards the right Maybe foot is lifted, Maybe foot is lowered. Finding your game. Making sure there's no straining. Making sure you can breathe easily in this pose. If you can't, Please come out of it a little. If you're in the bind on your inhale, Release. And exhale, All together we fold. Inhale, Halfway length. Exhale fold. Insulate your hands behind your head. Bend the knees. And as we inhale, We slowly start to rise. Pressing through the feet. Feeling the energy in the feet as we start to lift ourselves up. Head is still to the chin. Once we reach the top, We open the chest slightly, Engage the core and gauge the glutes. Open up the elbows to the side, Slight arch in the back. And exhale, Come to centre, Release the hands, Mountain pose. Allow the hands to face the front of the room, Feeling the feet rooting into the earth. Slightly tucking the tailbone, Feeling the energy, The strength travel through your pelvic floor, Through your core, All the way to the top of your head. Shoulders relaxed. Eyes are closed or we have a soft gaze. Feeling your body in the space that you're in. If your eyes were closed start to blink them open. Inhale the arms up to the sky, Gaze follows. Exhale as we fold. Plant the hands, Step the right foot back, Lower the knee, Inhale the chest open. Exhale, Plant the hands, Step the left foot back to meet the right plank pose. And how we shift forward. Exhale we lower the knees, We lower the chest. Inhale, Cobra pose, Chest lift. Exhale sink your hips to your heels, Press up to downward facing dog. Inhale, Right foot steps forward, Lower the left knee, Come onto the fingertips, Open up the chest. Exhale step the left foot towards the front meeting in a forward fold. Inhale halfway lift. Exhale fold. Inhale root to rise, Arms reach up towards the sky. Exhale Samasthiti, Hands to prayer by the heart. And how we reach out. Exhale, We fold. Inhale, We step the left foot back, Knee lowers, Open the chest. Exhale, Plant the hand, Step into plank. Inhale, We shift forward, We lower the knees, We lower the chest. Inhale we open up into our cobra option to lift the hands, Feeling the strength throughout the spine, Throughout the back. Exhale, Plant the hands, Shift the hips back. Downward facing dog. Inhale, Step the left foot forward, Coming onto the fingertips, Opening up the chest. Exhale, Right foot steps next to the left, Forward fold. Inhale, Halfway lift. Exhale fold, Moving meditation, Inhale as we sweep the arms up Exhale Samasthiti. Inhale, Arms left. Exhale fold. Inhale, Step the right foot back, Knee lowers, Open the chest. Exhale, Plant the hands, Step into plank. And how shifts us forward. Exhale full or half chaturanga. And how upward facing dog or cobra. Exhale downward facing dog. Inhale, Right foot steps forward, Lower the back knee, Open the chest. Exhale, Left foot steps forward, Forward, Forward. And how halfway left. Exhale, Fold. Inhale, Root to rise, Arms sweep up. Exhale, Hands to heart in prayer. Last round, Inhale, Arms sweep up to the sky. Exhale, We fold. Inhale, Left foot steps back, Lower the back knee, Open the chest. Exhale plant the hands, Plant pose. And how we shift forward. Exhale we lower halfway or all the way. Inhale, Cobra or upward facing dog. Exhale downward facing dog. Inhale, Left foot steps forward, Lower the back knee, Open the chest. Exhale, Right foot steps forward, Forward fold. And how halfway left. Exhale, Fold. And how roots arise, Arms sweep up. Exhale, Samasthiti, Hands to heart in prayer. Releasing the hands meeting back in mountain pose. Closing down the eyes. Noticing how you feel. Feeling the heat created in the body. Feeling the breath. Feeling your energy. And how as we sweep the arms up to the sky. Exhale, Fold. Inhale, Halfway lift. Exhale plant the hands option to move through a chaturanga or to meet straight and downward facing dog. Inhale shifts you forward if you're doing a Chaturanga. Exhale as you lower. Inhale. Cobra or upward facing dog. Exhale. Downward facing dog. Staying here for two full rounds of breath. Feeling the hands rooting down, The heels energetically reaching towards the earth if they're not touching. Feeling the length throughout your spine. Breathing deeply. As you inhale, Reach your left leg towards the sky. Open the hips and start creating some circles one way. Still pressing evenly throughout the hands. Then circling the knee the other way. Relengthen your left leg. Then exhale, Send your knee towards your chin. And then step it through in between your hands. Inhale as we rise into our crescent lunge, Both hip points facing forward, Left knee over left ankle. Right leg is long. Shoulders are relaxed. Fingertips reaching up towards the sky. Inhale for length. And exhale, Start twisting towards your left. And how arms reach up. Exhale as we twist. Inhale, Arms reach up. Exhale, Twist. This time the left hand comes to the back of right thigh. Inhale the right arm up and over, Engaging the glutes, Engaging the core to protect the lower back. Inhale. Exhale, Plant the right hand down. Inhale the left arm up to the sky, Lunge twist. Really press that right hand into the earth, Start engaging your core. Coming onto the outer edge of your right foot. And then sending your left foot on top, Meeting in plank position. Feeling the lift through your side body. Remembering to breathe. Then inhale, Release the left hand coming onto the left forearm and we come onto side plank on the forearm on the other side, Lifting your right arm up to the sky. Breathing deeply. Feeling that lift through the left side body. Then exhale the right hand to the earth, Coming into forearm plank. Sucking the tailbone, Feeling the core strong, Lifting through your arms. Heels are reaching towards the back. Neck is long. Breathing deeply. And then we exhale, We lower the knees, We lower the hips, We meet in sphinx pose bringing Your elbows underneath your shoulders, Palms are facing down. Start energetically pulling your forearms towards your body. Opening up the chest. Breathing here. Energetically sending your shoulders back. Slight engagement through the core. Tops of the feet are pressing into the earth. Breathing deeply. As you exhale, Slowly release, Placing a pillow with your hand. Allowing the hips to shake from left to right, Releasing out the hips. Slowly coming to stillness. Planting your hands underneath your shoulders. Either using your knees or come straight back up into a plank. And exhale we'll meet in downward facing dog. Inhale the right leg up to the sky, Bend the knee, Open the hips. Start creating circles one way. And then the other. Relengthen your right leg. And exhale bring your knee towards your nose. Hover for a second. And then step it through in between your hands. Really pressing through the feet as we reach up into our Crescent Lunge. Finding our alignment, Right knee over right ankle. Shoulders are releasing down. Hip points are facing forward. Fingers are reaching towards the sky. Back leg is long and strong. Breathing here. Having a soft gaze towards the front. Inhale, Lengthen the spine a little bit more and then exhale twist to the right. Inhale center, Arms reach up. Exhale twist. And house dancer. Exhale twist, Planting your right hand on your left thigh. Inhale the left arm up and over, Coming into a slight back bend. Opening up the chest, Engaging the core, The glutes. Breathing deeply. And then exhale, We release the left hand down. Inhaling the right arm up to the sky, Lunge twist. Keeping the shoulders away from the ears. Still feeling the strength through the feet, Through the core. Really strongly pressing that left hand into the air. Start coming onto your left outer foot. And then send your right leg on top. I'm sorry my back is facing towards you. Inhale, Lifting that side body. Breathing here. Really pressing the earth away with your hand reaching that right hand towards the sky Feeling the strength in your body. And then exhale, We release that right forearm down, Coming onto side plank on off or inhaling the left arm up. Feeling the lift through our right side body. Shoulders away from the edge. Still breathing deeply. Then on our exhale, We release the left forearm. We meet in forearm plank position. Sucking the tailbone, Engaging the core. Heels are reaching back, Forearms are pressing into the earth. Gaze is soft, Breath is steady. And then slowly we release the knees, Releasing the hips or meet back in our sphinx pose. Elbows are in line with the shoulders. Palms are pressing into the earth. Forearms reach towards the body, Opening up the chest, Tops of the feet are pressing into the earth. Breathing into your spine. Gaze is soft, All eyes are closed noticing if you can feel the energetics of this pose A few more rounds of breath. And as we exhale, We release, Creating a pillow with the hands. Allowing the forehead to come on top of the hands and we shake out the hips. Maybe sighing out of the mouth. Coming to stoner. And then we place our hands underneath our shoulders either coming up with the knees or pressing right through a plank all the way to your downward facing dog. Optional, Chaturanga, Inhaling to plank. Exhale, Lower. And how Cobra will outdog. Exhale downward facing dog. Inhale as we lift the left leg to the sky. Exhale bring the knee to the nose then send your knee towards the right elbow Thread the leg through your right arm coming onto the outer edge of your left foot. Come onto the inner edge of your right foot, Lift your hip. As your right arm comes to the sky, Fallen star. Breathing here. Then inhale, Release. The right hand Inhale the left leg back up to the sky. Exhale bring your knee to your left elbow, Hold. Lower it down towards your left wrist. Start paralleling your knee, Your shin, Sorry. And then start lowering your hips down, Lengthening your right leg behind you. Your left leg doesn't need to be parallel, Parallel towards the front of the mat. But flex your left foot to protect your knee. Inhale, Open up the chest. Exhale, Allow the chest to come down. And I'll open up the chest. Exhale lower and how it opens you up. Exhale lower releasing to your limit maybe staying up maybe coming onto your forearm. Maybe lowering all the way down. Allowing the head to bow down. Towards the earth. And sending your breath into your hips. Finding slight engagement within the passiveness of the pose. So breathing deeply. Staying present with the body and with the breath. Two more rounds of breath. As we inhale we slowly come up. We plant the hands, Tuck the back toes and lift back up into a one-legged dog. Bend the knee, Start opening the hip, Start shifting your weight into your right hand as your left foot comes towards the ground. Reach your chest towards the sky, Allowing the left hand to reach towards the friends of the room. Breathing here. And then exhale release the left hand down, Left leg comes up to the sky. Optional one-legged Chaturanga. Moving with your breath. Meeting in downward facing dog Staying here for three rounds of breath, Child's pose is always an option. On our next inhale, Our right leg lifts towards the sky. Exhale, Bring the knee to the nose. Then bring your knee towards your left elbow. Coming onto the inner edge of your left foot. Start threading your right leg through your right arm. Pressing through your left hand reach your left arm up as your lift as your hips lift Breathing into your fallen star. Pressing through your feet, Through your hand. Feeling the engagement through your core. And then exhale, Release the left hand. Sending your right leg back and up. Exhale, Bring your right knee to your right elbow. Lowering it down to your wrist, Keeping that hover, Feeling the strength then paralleling the foot, Flexing the foot, Lowering the hip. Left leg is long and behind you. Inhale, Open up the chest. Exhale, Fold. And how it left. Exhale fold. And how lifts you up. Exhale as you fold meeting in your Pigeon pose, Either staying on your hands. Lowering onto your forearms. Maybe coming all the way to the earth. Keeping your hip points level. Allowing the head to fall towards the ground. Keeping your shoulders soft and relaxed. I forgot to say this on the other side but if you have sensitive knees, Place a blanket or anything soft underneath your knees to protect them. If your right hip is really lifted you can place a block or a prop underneath the hip. And it's the hip of the bent leg that you put a prop underneath. Still breathing deeply grounding into the pose. Taking two more full rounds of breath here. As we inhale, If you were lowered, We lift up. Altogether we plant the hands. Tucking the back toes, Lifting the right leg up towards the sky. Bending the knee, Opening up the hips. Start shifting your weight towards the left, Coming onto the outer edge of the left foot, Leaning into the left hand, Planting the right foot behind you and sending the hips up to the sky. Opening up the chest. Engaging the glutes. Feeling the openness, The expansion. Inhale. And exhale, Plant the left hand, Come back onto the toes of your left foot Inhaling the right leg up to the sky. Exhale, Optional chaturanga with one leg. Inhale. Opens you up cobra or up dog. Exhale downward facing dog Staying here for three full rounds of breath. Again option to come into child's pose. Yogi's Choice. If you're in child's pose, Just gently make your way onto your belly. If you're in downward facing dog and how we shift forward. Into plank. And exhale using the knees or without knees. Slowly start lowering yourself down towards the earth. Planting the tops of the feet down onto the ground. Gazes towards the mat. Interlace your hands behind your back. And then inhale, Start reaching the hands back. As your chest opens, Keeping the neck nice and long. Option to lift the legs up towards the sky. Toes reach towards the back of the room. Forehead or crown of the head reaches towards the front. Feeling one long straight line throughout the body. Inhale. Exhale, Release coming onto one cheek. Releasing the hands. Breathing here. Taking a few breaths, Resettling. Bringing the forehead back to the earth. Interlace the hands behind the back again. And then as we inhale, We start reaching the arms back as the chest lifts. Keeping the neck long, Inhaling, Maybe the legs come up. Breathing deeply. A few more breaths here. Inhale for length. Exhale we release coming on to the opposite cheek releasing the hands Breathing deeply. Start coming back onto your forehead. Plant the hands underneath the shoulders. Lift yourself up. Shifting your hips towards your heels. Meeting in child's pose, Allowing the arms to come alongside the body, Forehead to the earth. Allowing the spine to rebound. Allowing the shoulders to fall towards the ground. Exhaling out any tension. Slowly we start to roll up into a kneeling position. Sitting on our heels. We're at the back of our mat. Tucking the toes. And then we bring our right hand towards our right ankle. We sweep our, Sorry, Our left hand towards our left ankle. We sweep our right hand up and across the body as we lift the hips up to the sky. And then exhale, We lower down. Right hand comes to right ankle, Left arm sweeps across our body, Lifting the hips as we inhale. Exhale, We lower. Moving like this at your own pace with your own breath, Inhaling as we lift. Engaging the core and the glutes. Exhale as we lower. And how as we left. Exhale as we lower. Continuing like this, So next time when we lift. Allowing both hands to come towards the ankles, Lifting the hips, Bringing them forward, Opening up the chest. Maybe allowing the hair to drop back. Opening up the throat. Still feeling that engagement in the glutes and in the core. Protecting the lower back. And then exhale, We slowly release the hips towards the heels. And tuck the toes. And we meet in a kneeling position. Closing down the eyes. Feeling the energetics of the pose, Bringing awareness to the spine. Gently blinking open the eyes. Coming onto your hips. Placing your legs in front, Moving towards the middle of the mat and then we lower down onto our backs. Placing the soles of the feet on the earth in line with your hips. Reaching the arms alongside the body and when you do make sure that you can just Stroke the heels with your fingertips. Inhaling here, Feeling a flat ear, A long spine, A flat back but don't press your tailbone into the air. Allow there to be a slight natural lift. And then exhale this time we tuck the tailbone and we start lifting the hips towards the sky keeping the tailbone tucked. Inhale at the top and exhale vertebrae by vertebrae. Start rolling the spine towards the earth. Inhale into a neutral spine. Exhale tuck the tailbone and then slowly lifting back up pressing through the heels to lift your hips towards the sky Inhaling at the top. Exhale vertebrae by vertebrae rolling back towards the earth, Massaging out the spine. Inhale and some neutral at the bottom. Exhale, Tuck the tailbone, Rolling back up, Pressing through the feet. This time when we come up, We stay up. Making sure the knees are parallel. The ribs are in, I don't allow the ribs to flare out. And start interlacing your hands underneath your glutes. Tucking your shoulders underneath you. Really pressing the feet into the earth, Maybe the hips lift even higher. Feeling the engagement through the thighs, Through the glutes. Breathing deeply. On your next inhale, Release the interlay. And slowly start lowering yourself back towards the earth. Allowing the spine to come down, Meeting in neutral. And then exhale either coming back into your bridge position with the hands interlaced underneath you. Or we lift up We plant our hands next to our ears, Fingertips facing down. Coming on to the top of the head for a second and we lift up into our wheel pose keeping the knees in line with the hips Still pressing through the heels. Glutes are engaged, Core is strong. Hands are pressing into the air. And breathing deeply. Two more rounds of breath wherever you are. Exhale, Slowly we release back down. Sucking the chin. And all together we meet on our back. Placing the feet as wide as the mat. Knees come into touch. Placing one hand on the belly, The other hand on the heart. Allowing yourself to settle. Allowing the effects of the pose to integrate into the body. Maybe re-visualizing that light. Inside your heart space. Feeling it there, Feeling the light. And love. The strength you always carry within you. Start to walk your feet to parallel. Start placing your right ankle on top of your left thigh, Flexing the right foot. Extending your legs towards your chest and threading your right arm through and then we interlace our hands on top of our left shin. Pressing the right foot, The right knee away from the body, Feeling the stretch in the right thigh. Breathing here. Keeping the neck nice and long, Slightly tucking the chin. And then release the interlace, Release the left foot towards the floor. Arms come alongside the body. And your legs are still in the figure four shape. Start sending your hips slightly towards the right and allow the legs to fall towards the left. So right knee is still bent. And breathe into your right hip. Bring your hands into a T shape. An option to either slide your right leg underneath the left. Coming into a Twisted, Twisted. My mind's blanked, I don't know what this is called right now. Or if this is uncomfortable, You can simply place your right leg on top of your left, Coming into a simple twist. Gaze is either towards the sky or towards the right hand. Shoulders are connected to the earth Sending your breath into your spine. On our next inhale, Slowly we start to bring our legs and our hips back to centre. Releasing the bind if you had the bind. And then placing your left ankle on top of your right thigh, Flexing the foot. Sending the legs towards the chest. Threading your left arm through your left leg and interlacing your hands on top of your right shin. Sending your left knee back, Keeping that left foot flexed. Breathing into your left hip. Shoulders still reaching towards the earth. Chin is slightly tucked to create a long neck. Maybe closing down the eyes. Breathing deeply. And then your next inhale, Slowly release the interludes. Release the right foot. Bring your arms out to the side into a T. Shift your hips slightly to the left as your legs lower towards the right. Left knee is up, Right leg is lowered. Sending your breath into your left outer hip. And then we'll come into our twist, Either sliding your left leg underneath your right or placing it on top of your right. Both shoulders still reaching towards the earth. And finding your gaze either towards the sky or towards the left hand. Breathing into the twist in your spine. As we inhale, We start to send our legs back to parallel. Bringing the hips to neutral. Bringing the knees into the chest, Arms come on the insides of our legs. Grabbing onto the outer edges of the feet, Start sending the knees towards the armpits as the soles of the feet come towards the sky. Sending your tailbone down towards the earth. Tucking the chin slightly, Creating length all down the spine. Maybe lengthening one leg. And then the other, Maybe just staying in stillness. Noticing what you need right now. If you are moving slowly, Come to stillness. Release the hold of the feet. Allow the feet to come down. Now we can either come into regular savasana, Extending the legs out long, Allowing their feet to fall out to the side, Arms come along the body. Or we can come back onto our prop or our bolster, Meeting in Sukta Balokanasana. Opening up the heart. Feet can either be together or legs can be out long. Wherever you're at, Closing down the eyes. Taking a deep breath in through the nose. And a long exhale out of the mouth. Allowing the body to sink into the earth beneath you. Letting go of any tension around the face, Around the jaw, The shoulders or anywhere else in the body. Allowing that to release as you exhale. Releasing any hold of the breath. Any control of the body. And allow yourself to completely surrender. If you have more time. Pause here and stay in the Vajravasana for as long as you can. Otherwise we'll start coming back into the body. Start to wiggle the fingers. Wiggle the toe. Stretch your arms up and over. And rolling Bending the knees. If you're in Shavasana, Bring the knees into the chest. If you're on the bolster, Just allow the knees to be reaching towards the sky. And then when we're ready we'll roll onto our right side. Staying here for a few breaths. Noticing how you feel. And then with closed eyes, Very slowly start making your way back into a seated position. Crossing the light. Placing the hands in prayer by the heart. Bowing the head towards your hands in gratitude to yourself. To your body, To your breath. Into this practice. And I thank all of you for joining me here. Hopefully see you soon. Namaste.