Move With Your Breath: A 60-Minute Practice To Reconnect

This 60-minute hatha yoga class was recorded live and invites you to return to your breath as a steady guide—anchoring your awareness and helping you reconnect to the present moment. The practice gently unfolds through a thoughtful flow that welcomes practitioners of all levels to move with intention, building strength, steadiness, and inner clarity.

You’ll be gently led through each posture with time to settle, breathe, and listen inward. This is a practice of presence, not performance - a chance to meet yourself exactly where you are.

Please note: As this class was recorded live, the audio may vary slightly in quality. Thank you for welcoming its natural rhythm.

Transcript

Feel free to arrive into Shavasana.

Make yourself comfy.

Now your arms and legs to spread away from your body.

Find a gentle closing of your eyes.

Just let yourself rest here.

And draw your attention to your breath.

Notice your belly lift and fill as you breathe in.

Notice your belly settle heavily.

Your body rests upon the earth beneath you.

Take another nice juicy breath in.

Open your mouth,

Gently sigh it out.

Take your time to really connect to your breath.

Let every inhale fill you a little bit more.

And every exhale,

Slowly leave you.

One more full breath in.

And a gentle breath out.

And a gentle breath out.

Introduce some movement to your fingers and your toes.

Roll through your wrists and your ankles one direction.

And switch over to the other.

Draw your legs together at the base of your mat.

Extend your arms up overhead.

Take a full breath in.

Reach in opposite directions.

And exhale,

Let that go.

Do that one more time.

Inhale,

Lengthen,

Arch your spine.

Really get into that stretch.

And then exhale,

Soften.

Pull your knees in towards your chest.

Give yourself a nice big hug.

Maybe some rocking from side to side.

Feel good on your low back,

Like a nice little massage.

And return to stillness.

Extend your right arm up overhead.

Roll onto your right side body.

Find a fetal position.

Draw your knees in close to your chest.

Let your head rest on your upper arm.

Just notice your breath.

Notice how it changes with this change in shape.

And then draw the palm of your left hand to the earth.

Press yourself up.

Shift your hips back.

Find a wide knee child's pose.

Big toes touch.

Knees are mat width apart.

And allow your forehead to come rest down either onto your mat,

Onto stacked fists,

A block,

Whatever is accessible in your body.

And take a full breath in here.

And as you exhale,

Press the weight of your hips down towards your heels.

Extend your arms out long in front of you.

Draw yourself forward in a tabletop position.

Tuck your toes,

Lift your hips.

Downward facing dog.

First dog of the day,

Pedal it out.

One ankle,

Then the other.

Maybe give your head a little shake.

And then return to that stillness and downward facing dog.

Gaze comes back towards your thighs.

Take a breath in.

Lift your heels.

Breath out.

Press them down towards the earth.

Lift your gaze.

Look to the top of your mat.

Bend your knees with baby steps.

Make your way there.

When you arrive,

Hands to shins.

Inhale,

Lengthen your spine.

Exhale,

Fold it down.

Circle your arms up and high.

Inhale.

Exhale,

Draw your hands to heart center.

Find a slight tuck of your chin.

Soften your eyes or just close them.

Just connect to that breath.

Thumbs rest on your sternum.

Take a breath in.

Feel your chest lift into your thumbs.

Breath out.

Feel yourself settle.

Let your breath be your anchor.

Keep your presence for the next 60 minutes.

And I hope you have a beautiful practice.

If your arms are closed,

Bring them open.

Take a full breath in.

Interlace your fingers.

Exhale,

H-A sound out of your mouth as you press your palms down towards the earth.

Inhale,

Palms sweep forward and up.

Shoulders are soft.

You connect your palms.

Exhale out of your mouth.

H-A sound.

Feel your belly draw in and up.

Press your palms all the way down.

Inhale,

Forward and up.

You can close your eyes here and just imagine your gaze following your hands.

Palms connect.

Exhale.

Little pressure between your palms.

Empty your belly completely.

Inhale,

Forward and up.

Let your ribs expand in every direction.

You connect your palms.

Exhale.

Feel everything draw into the midline of your body.

And a final breath in.

Nice and slow and all around.

And a final breath out.

At the bottom,

Release your hands by your side to dust in a mountain pose.

Take a full breath in.

Sweep your arms high to the sky.

Exhale,

Interlace your fingers.

Release your index fingers.

Take a breath in.

Soften your shoulders.

Exhale,

Arc up and over to the right side of the room.

Crescent moon.

Press your hips to the left.

Use your inhale.

Fill your lungs.

Exhale,

Deepen that arch.

If it's comfortable in your neck,

Look under your left armpit.

And then your next inhale rises you back up through center.

Exhale,

Right away,

Arc up and over to the left.

Hips press to the right.

Inhale,

Anchor down through the outer edge of your right foot.

Exhale,

Arc.

Draw your belly in.

Find strength in the core.

Inhale,

Rise back up through center.

Exhale,

Part your palms.

Let them float parallel to the mat in front of you.

Feet come hip-width distance apart.

Take a breath in.

Lift your chest.

Exhale,

Sink your hips back and down.

Utkatasana,

Powerful pose.

See if you can bend a little deeper in your knees than you're used to.

And draw your shoulders towards the back of the room.

Become light on your toes.

Shift your weight into your feet.

Into your heels.

Find one point of focus here and just stay connected to it.

Extend your tailbone away from the crown of your head.

Find length through your entire spine.

And then shift your weight into your toes.

Lift your heels up high behind you.

Maybe you settle a little lower into your knees.

Find that drishti point.

Stay connected.

Use your breath as your anchor.

Keep you here.

And inhale,

Straighten your legs.

Send your arms up overhead.

Exhale,

Heels down,

Arms by your side.

Take a full breath in.

Roll your shoulders forward.

Exhale,

Drop back and down.

Full breath in,

Reach your arms up to the sky.

Exhale,

Sweep your right arm under your left.

For ego,

You can take the bind or grab opposite shoulders.

Take a breath in,

Lift your elbows.

Exhale,

Sink your hips.

Wrap your right leg tightly over your left.

It balances difficult toes to the earth.

Draw your shoulders over your hips.

And settle into that bendy.

Find compression between your arms,

Between your legs.

And at the same time,

Create space in front of your face.

So if you can draw your elbows further away from you.

Use your breath.

Gently uncross your right leg.

Inhale,

Sweep your arms up to the sky.

Exhale,

Switch sides.

Left arm under right.

Breath in,

Elbows lift.

Breath out,

Hips back and down.

Left leg over right thigh.

Toes to earth is always an option.

And then settle into your evil pose.

Throw light on the toes of your right foot.

Squeeze your arms,

Squeeze your legs.

Draw your belly button in.

And then acknowledge your breath.

Use it as your support.

And then uncross your left leg.

Inhale,

Sweep your arms high to the sky.

Exhale,

Draw your hands to heart center.

Big toes touch,

Heels slightly apart.

Feet hip-width distance if that's not comfortable.

Take a breath in,

Lift your chest.

Exhale,

Sink your hips back and down.

Inhale,

Lengthen your spine.

Exhale,

Twist to the left.

You can hook your elbow outside of your right or left knee or place your right hand there,

Left hand to center.

Use your inhale to lengthen your spine.

Exhale to twist your heart open.

Gaze can stay straight or look up over your shoulder.

Take a quick look down.

Make sure your knees are in one line.

Then use your inhale to lengthen,

Your exhales to twist.

Lower your hips.

Lift your heart.

Draw your gaze back to center.

Inhale,

Reach up to the sky,

Stretch up.

Exhale,

Hands come back to your heart.

Hips sink back and down.

Inhale,

Find length.

Exhale,

Twist to the right.

You choose your arm variation.

It can be the same or try something new.

Use your inhale to lengthen your spine.

Exhale to sink your hips a little lower as you twist to the right.

Create space between your belly and your thighs.

One more full breath in,

Lengthen.

Exhale,

Twist.

Gaze comes back to center.

Inhale,

Reach up,

Stretch up.

And exhale,

Circle your arms down by your sides.

Hands can land onto your sacrum.

Elbows encouraged together behind you.

Feet together or hip width.

Take a breath in,

Lift your gaze.

Exhale,

Stay or draw your heart up towards the sky.

Find a tuck of your chin to lengthen the back of your neck.

Let your shoulders fall away from your ears.

This doesn't have to be a big backbend.

This portion of your spine behind your heart is the most immobile.

So think more about opening through your heart space,

Shining your light.

One more full breath in and stay for the exhale.

Use your inhale to guide your eyes forward.

Exhale,

Release your hands by your side.

We'll just take a moment here.

Soften your gaze,

Close your eyes.

Come back to your breath.

Re-anchor yourself into your practice,

Into this moment.

Hands to hips,

Blink your eyes open.

Take a full breath in,

Lift your chest.

Exhale,

Bend your knees,

Hinge at your hips,

Fold forward.

Exhale,

Hands to the earth.

Inhale,

Hands to shins,

Lengthen your spine.

Exhale,

Fold it down.

Plant your palms,

Bend your knees.

Take a step back with your right foot.

Come up high on the ball of that foot and gently,

Slowly,

Peel your chest off your left thigh.

Hands land onto your thigh or extend them long like wings.

Draw your right hip forward,

Left hip back.

Press your right thigh up towards the sky.

Imagine you're pressing into a wall behind you with your right heel.

Extend the crown of your head forward,

Soften your shoulders.

Take a full breath in here.

Stay for the exhale.

Inhale,

Sweep your hands forward and up,

High lying.

Exhale,

Soften your shoulders.

Play in for a moment.

Inhale,

Reach up.

Exhale,

Pivot your right heel down,

Widen your stance,

Warrior two.

Bend into your left knee.

Outside edge of your right foot presses into your mat.

Arms extend in opposite directions.

Tilt your tailbone down towards the earth,

So draw your belly in.

Let your gaze fall over your left fingertips.

Let yourself land here.

Flip your palms,

Left arm down,

Right arm up to the sky for triangle pose.

Gaze can be straight or look up if that's comfortable in your neck.

Use your inhale,

Reach up.

Exhale,

Roll your heart open.

Stay anchored down into the earth.

Inhale,

Rise back up.

Exhale,

Land warrior two.

Take a full breath in here.

Full breath out.

Cartwheel your hands to the top of your mat.

Pivot your back heel up.

Bend your knee,

Spring forward to the top of your mat.

Hands to shins,

Inhale,

Lengthen your spine.

Exhale,

Fold it down.

Make your palms bend your knees.

Left foot steps back this time.

From the foundation,

Build from the ground.

Find that settling and then lift your chest.

Find your arms like wings or let them rest onto your thigh.

Strengthen that left glute.

See if you can soften the toes of your right foot.

Press the heel of your left foot out behind you.

Extend the crown of your head forward.

Draw your belly in.

Settle into your breath.

Inhale,

Sweep your hands forward and up.

Exhale,

Soften into your high lunge.

Settle here.

No rush to the transition.

Inhale,

Reach up.

Exhale,

Pivot your left foot down,

Widen your stance.

Bend into your right knee,

Arms extend.

Right away,

Shoulders soften.

Tailbone extends down towards the earth.

Settle here.

Breathe into this shape.

You can flip your palms.

Right arm down,

Left arm reaches high to the sky.

Raise the head or up to your fingertips.

Keep that lunge in your right knee.

Use your inhale to rise back up.

Exhale to land right here.

Take a full breath in.

Full breath out.

One more just like that.

Inhale.

And exhale.

Heart wheel your hand to the top of your mat.

Pivot on your back toes.

This time,

Step your right foot back to meet your left.

Lift your hips downward facing dog.

Then walk your hands to meet your feet at the back of your mat.

Active forward fold.

Bend your knees so your chest rests down on your thighs.

Use your peace fingers to scoop up your big toes.

Elbows point out.

Take a breath in.

Lengthen your spine forward.

And exhale,

Pull your body in towards your legs.

Breath in,

Lengthen.

Breath out to pull.

It should find a stretch in the backs of your hamstrings.

That's what you're doing.

Or in your hamstrings,

The backs of your thighs.

If your belly is still connected to your thighs,

Straighten your legs just a little bit.

Maintain that connection.

Find a little more stretch.

Use the strength of your arms to draw your body in.

And then let this go passive.

Release your toes.

Bring the bend back to your knees.

Grab opposite elbows.

Just sway from side to side.

Maybe a little bit of a bob.

Whatever feels good to you.

Then return to stillness.

Release your hands to the earth.

And so slowly walk them up your legs.

Coming up vertebrae.

Leg vertebrae.

Your head come up last.

Take a breath in.

Roll your shoulders forward and up.

Exhale,

Let them fall back in now.

Inhale,

Reach your arms high to the sky.

Exhale,

Step forward onto your left foot.

Let your right toes hover behind you.

Inhale,

Lengthen forward.

Exhale,

Sweep your arms back and down.

That right leg can lift a little higher.

You can stay here.

Or you can topple your tree a little bit further.

Draw your right hip down in line with your left if it starts popping up.

Use your inhale to lift out of that left hip.

And your exhale to extend long in opposite directions.

And draw your right knee in towards your chest.

Inhale,

Send your arms up overhead.

Exhale,

Stay here.

Full breath in.

Full breath out.

Step forward onto your right foot,

Left toes.

Hover behind you.

Inhale,

Lengthen.

Exhale,

Sweep your arms back and down.

Toppling tree,

Other side.

Mindful of rolling that left hip down in line with the right.

Use your breath to lengthen.

Lift out of that right hip socket.

Draw your left knee in towards your chest.

Inhale,

Send your arms high to the side.

Stay for the exhale.

Full breath in.

Full breath out.

Release your left foot down,

Arms by your side.

Inhale,

Roll your shoulders forward and up.

Exhale,

Release them down.

Inhale,

Reach your arms up.

Exhale,

Release them down.

Open your right palm.

Send your right foot in towards your bum.

Use your breath in to lengthen.

Your breath out to kick your right foot away from your body.

So,

Create as much space as possible between the heel of that right foot and your glute.

Keep extending your right arm up.

Gaze stays lifted.

Choose to stay.

Choose to go deeper.

Listen to your body.

Listen to your breath,

Your anchor.

Stay where you are or continue to explore.

We're here for three.

Use your breath for two.

And on one,

Slowly return to standing.

Right foot down,

Arms by your side.

Inhale,

Reach up.

Exhale,

Release your left palm.

Left heel comes into your body.

Grab a hold.

Knees connect.

Inhale,

Reach forward with your right hand.

Exhale,

Kick your left leg away.

We dance.

Explore.

See how it feels.

See where you go.

Keep that gaze lifted as your right or left leg comes back.

Find that backbend for three.

Keep exploring.

For two.

And on one,

Slowly bring everything down.

Foot to the earth,

Arms by your side.

And then just find a gentle sway.

You can close your eyes here and let it be really easy.

You can let your neck go.

And then come back to stillness.

Hands onto your hips.

Shift your weight into your left foot.

Draw your right knee forward and up.

And then open it out to the side.

Connect that foot somewhere onto your standing leg.

Just avoid pressing on your knee joint.

And when you find your balance,

Hug that left hip in and draw your hands to heart center.

Find your focal point.

Find a drishti.

Find something to connect to.

It's your anchor for the next few breaths.

Choose to keep your hands where they are.

Choose to extend them wide or high.

Gently guide your hands back to your heart center.

Right knee comes forward.

Step it down,

Arms by your side.

Hands return to center.

Weight comes into your right foot.

Left knee forward and up.

Open it out to the side.

Connect it onto your standing leg.

Hands to heart.

Hug your right hip in.

Notice that you're sinking into it.

You can feel it lengthen through your spine.

And stay or extend your arms.

Move from that anchor.

Move from a place.

Slowly return your hands to heart center.

Left knee comes forward.

Place your foot down,

Arms by your side.

Take a full breath and reach up.

Exhale,

Hands to heart.

Another inhale.

Press your palms together.

Exhale,

Release your hands by your side.

If you're thirsty,

Have a sip of water.

Come to lay on your back for midway shavasana.

Allow your body to take up space here.

Let your legs spread wide.

Your arms,

Whatever's comfortable.

Let your eyes soften.

Softly close.

And acknowledge your breath.

Come back to that anchoring movement.

Feel your chest lift,

Your belly lift as you breathe in.

And allow your whole being to settle as you breathe out.

And if you need to rest here a little bit longer,

Go right ahead.

If you'd like to continue moving,

Draw the soles of your feet onto your head.

Extend your right leg up to the sky.

And cross it over your left thigh.

You can use your right hand to press your right leg away from you.

That might be enough of a stretch.

Or draw your left knee in towards your body.

Reach back,

Grab the shin or thigh.

Flex your right toes.

Then use the strength of your arms to draw your left leg.

You should experience a stretch on that outer right hip.

Switch sides.

Soles of both feet come back to the earth.

Send your left leg high to the sky.

Cross it over your right thigh.

Press that left leg away from you.

Or thread the needle.

Press your tailbone and shoulders into the earth.

Draw your right leg in.

Soles of both feet return to the earth.

Then draw your shins up so they're parallel to the ceiling.

Flex your toes.

Hands come onto your thighs.

Let's start low down close to your hip creases.

Draw your belly button in.

Take a full inhale.

As you exhale,

Press your hands into your thighs.

Resist your thighs back into your hands.

A little bit of core work here.

You may experience some shaking.

That's okay.

Your knees are naturally going to want to draw in closer to your body.

Don't let them.

Keep them stacked over your hips or even further.

Here for five.

Keep pressing and resisting for four.

For three.

Stay with your breath for two.

And one.

Draw your knees into your chest.

Give yourself a squeeze.

Now return to that same position.

This time hands to mid-thigh.

Take a breath in.

Belly to spine.

Exhale.

Press your hands into your thighs.

Find that resistance back.

Find the work.

Find that place where you are uncomfortable.

Not painful.

Just really uncomfortable.

And press and resist.

We're here for five.

Keep pressing.

Four.

Stay with your breath.

Three.

Almost there.

Two.

And one.

Draw your knees into your chest.

We'll do that one more time.

Assume the position.

This time,

Hands just below your knees.

Feet are flexed.

Take a breath in.

Exhale.

Press your hands into your thighs.

Resist back if you want a little more.

Lift your head.

Look to your hands.

Keep pressing.

Resisting.

Let's go for ten.

Nine.

Eight.

You've got this.

Seven.

For six.

For five.

Keep your belly in.

Four.

Keep breathing.

Three.

Almost there.

Two.

And one.

Knees to chest.

Give yourself a squeeze.

Take a full breath in.

Sigh it out.

One more.

Just like that.

Inhale.

And let it go.

Soles of your feet come down to the earth.

What's going to close to your body?

Press your feet down.

Lift your hips.

Walk your shoulder blades together beneath you.

You can either interlace your hands or grab the edges of your mat.

Encourage your hips up towards the sky.

Keep your knees in line with your hips.

And press your belly up.

You have to lift your chin to create a little more space for your chest.

Find a little more length through your entire front side body.

See if you can lift a little higher.

Last breath.

And then roll up onto the balls of your feet.

Remove your hands if they're connected.

And vertebrae by vertebrae.

Lower back down to the mat.

Feet come wide.

Knees knot together.

Send your arms out wide.

Sit in stillness or windshield wipe.

Side to side.

If you are windshield wiping,

Maybe go right.

Let your knees flop for a second.

Come back through center and let them flop over to the left.

All this sloppy twist.

Then come back to center.

Send your left arm up overhead.

Roll through your left side body.

Stop for a fetal pose for just a moment.

Let your head rest on your bicep.

And then make your way onto your belly.

Back bending.

Shoelace side of your feet.

Excuse me.

Presses into the mat.

Hands come under your low ribs.

Take a breath in.

Press the tops of your feet down.

Lift your chest.

Exhale.

Maybe you'll hover your hands.

Squeeze your shoulder blades together behind you.

And draw your gaze forward.

Press your feet down even harder.

See if you can lift up one more rib.

Keep the back of your neck long.

One more full breath in.

Exhale.

Slowly lower back down to the mat.

Left ear connects.

Look right.

Extend your arms long beside you.

Let your heels flow.

And draw your gaze back to center.

Interlace your hands over your low back.

If that's not comfortable for whatever reason,

Runner's lunge arms is always an option.

Just extend your wings.

Press your feet down.

Inhale.

Lift your chin.

Lift your chest.

Exhale.

Incorporate your feet for full locust.

Reach your arms back.

Lift them away from your body.

Gaze comes just ahead of your mat.

Lengthen your neck.

And soften your shoulders away from your ears.

Take one full breath in here.

As you exhale,

Slowly lower back down to the earth.

Right ear comes to the mat.

Heels rub open.

Give your hips a little wiggle from side to side.

Draw your gaze back to center.

Bow pose.

Heels come into your bum.

Reach back.

Grab a hold of your ankles.

Draw your knees back together.

Take a breath in.

Lift your chin and chest.

Exhale.

Kick your feet back into your hands.

Naturally,

Your chest will lift.

Draw your gaze up.

It's a nice deep backbend for you to explore.

Maybe your thighs lift up off the earth.

Be here.

Breathe for five.

For four.

Explore a little deeper.

Three.

For two.

And on one,

Slowly lower back down to the earth.

Send your legs long.

Hands under your low ribs.

Press yourself up and back.

Child's pose.

Knees together or mat width you choose.

Let your forehead rest down somewhere.

Take this opportunity to reconnect to your breath.

Slow it down if it's racing.

Find that connection to this moment.

Extend your arms out long in front of you.

Draw yourself forward and up.

Tabletop position.

Tuck your toes.

Lift your hips.

Downward facing dog.

To move through our flows,

I'll guide you through three modifications,

And then we'll move through two more of your choice.

Take a breath in.

Glide your body forward to your high plank.

Press the ground away from you.

Lower your knees.

Untuck your toes.

Exhale.

Lower your heart all the way to the earth.

Inhale.

Lift your chin and chest.

Baby cobra.

Exhale.

Press back through tabletop.

Tuck your toes.

Downward facing dog.

First option you can stick with.

Second option.

Inhale.

Forward plank.

Keep your belly in.

Lower your knees.

Untuck your toes.

Exhale.

Draw your heart halfway down to the earth.

Inhale.

Lift your knees.

Lift your gaze.

Up dog.

Exhale.

Roll over your toes.

Downward facing dog.

That's your second option.

Third,

Final chaturanga.

Inhale.

Forward.

Top of the pushup.

Bump your body forward.

Exhale.

Lower halfway.

The whole body is in one line.

Lift your chin,

Chest.

Inhale.

Up dog.

Exhale.

Roll over your toes.

Downward facing dog.

Whatever felt really good to you,

Move with that.

I'll guide you.

You choose.

Inhale.

Forward high plank.

Keep it strong.

With knees or not.

Exhale.

Lower halfway.

All the way.

Inhale.

Baby cobra or up dog.

Exhale.

Bring it home.

Downward facing dog.

One more time.

Inhale.

Forward to plank.

Keep your elbows in.

Exhale.

Lower.

Inhale to your back bend.

Exhale to bring it home.

Down dog.

Take a full breath in.

Stick out your tongue.

Let it go.

One more.

Inhale.

And exhale.

Release your knees down to the earth.

Walk them up behind your wrists.

If you need a sip of water,

Now is a great time.

Knees come that width apart.

Big toes touch behind you.

Then plant your hands onto the mat.

Lift your hips and settle your body in between the heels.

This is sleeping hero.

You can choose to stay right here.

Keep your knees anchored down into the earth.

So you feel that stretch in your quads.

That's the tops of your thighs.

If it's in your practice to go back to elbows or all the way down,

Go right ahead.

If there's any pinching in your low back or in your knees,

Lift up.

Even in this position,

I can concentrate on pressing my knees down.

I get a really nice stretch.

Even draw your knees just a little closer together and see how that feels.

And wherever you settle,

Let yourself breathe here.

Maybe you soften your eyes or just close them.

Send your breath into your quads.

Draw the way back,

Reach for your ankles.

Draw yourself forward and up,

Mindful of your back.

Lift seated.

Lay your hands onto the mat in front of you.

Step back,

Lift your hips,

Downward facing dog.

Take a moment here,

Pedal that out.

Shift your hips from side to side.

Lower your knees down to the earth.

Try to stand up high on them for camel.

Hands connect to your low back.

Elbows spread,

Come together behind you.

So just like in our standing backbend,

Hips stay right on top of your knees.

Take a breath in,

Lift your gaze.

Exhale,

Stay or explore your backbend.

Shoulders away from your ears.

Find length through the back of your neck.

Just in your practice to reach for your heels,

Go right ahead.

As you connect to your heels,

Encourage your hips to come forward.

Breathe into that heart opener.

Your hands are on your heels,

Drawing back to your sacrum.

Use your inhale to guide your eyes forward.

Exhale,

Stick your hips to your heels.

One hand to belly,

One hand to heart.

Soften or close your eyes and just connect.

Feel your breath.

Feel that anchor.

Feel this moment.

Release your hands down to the mat.

Tuck your toes,

Lift your hips,

Downward facing dog.

Extend your right leg high to the sky.

Draw your right knee to your right wrist.

Step your left foot back.

If you have a lot of space under that right hip,

A block to fill it is a great option.

And you'll have a few choices.

Blocks can be really nice if you can just under your hands,

Just to offer a little support to lift.

Or go ahead and melt your heart forward.

Block under the chest can be really supportive.

If you can find a place where your elbows are free to fall wide.

You can really melt your heart down to the earth.

Just find a place where you can soften,

Just like you did in sleeping here.

Listen to your breath.

Listen to it.

Fill your body as you breathe in.

Drift away as you breathe out.

Drag your hands back to your mat.

Lift your chest.

Tuck your left toes.

Step back.

Downward facing dog.

And we'll switch sides.

Left leg reaches up to the sky.

Left knee,

Left wrist.

Right foot steps back.

Let yourself elevate for a few breaths.

If you have hands,

Blocks can be a nice lift.

Give your hips a moment to settle.

And choose to stay up.

Choose to melt your heart down to the mat.

Wherever you are,

Close your eyes.

Allow yourself to land into this shape,

Into this pose,

Into this moment.

Feel your inhale.

Feel you.

Hear it.

Watch your exhale flow.

Draw your hands back to your mat.

Lift your chest.

Tuck your right toes.

Step back.

Downward facing dog.

Last dog of the practice.

Pedal out your ankles.

Shift your hips,

Whatever feels good in your body.

And release your knees to the earth.

Shift your hips off to one side.

If you're thirsty,

Have a sip of water.

Otherwise,

Draw any props that you need close at the final shavasana.

We're going to do our last few poses on our back.

Arrive onto your back.

Send your arms out long beside you.

Soles of your feet come down to the mat.

Press your feet down.

Lift your hips.

Shift them off to the right side.

Draw your knees into your chest.

Let them roll over to the left.

If it's comfortable in your neck,

You can look over your right shoulder.

Maybe your left hand connects to your right side.

Close your eyes.

Feel this twist as it moves along the length of your entire spine.

And gently guide your eyes back to center.

Lift your knees.

Plant your feet.

Lift your hips.

Shift them to the left side of your mat.

Knees return to your chest.

Let them roll over to the right.

Gaze over your left arm.

Right hand to left thigh.

And land here like you haven't moved.

And guide your eyes back to center.

Knees to center.

Plant your feet.

Lift your hips.

Find the middle of your mat.

Connect the soles of your feet together.

Let your knees fall wide.

Cobbler's pose,

Supine.

Arms can stay outstretched beside you or overhead.

Whatever's comfy.

If you have an eye pillow,

You can cover your eyes now.

Even if you don't,

It's how a pillow is soft.

And if you're comfy in this shape,

You can stay just as you are.

Prefer the more traditional Shavasana.

Extend your legs.

Make any last fidgets that you need to and allow yourself to arrive into this final resting pose.

The fingertips curl in.

Your toes fall out.

Let every muscle,

Every bone in your body rest upon the earth.

No effort needed.

Your belly and your heart space is super soft.

Release any tension in your forehead and your cheeks.

Allow your lips,

Heart,

And your tongue to fall away from your roof.

Take one more full breath in together.

And exhale.

Anchor your body right here.

A good few minutes of Shavasana.

So please stay.

Slow breathing.

It's like an anchor in the midst of an emotional storm.

The anchor won't make the storm go away,

But it will hold you steady until it passes.

Thank you so much for joining me today.

Be well.