Release & Receive: MFR + Hatha Yoga

The first 12 minutes offer Myofascial Release for the upper traps (GB21) and piriformis/glute max (GB30), helping to soften tension and release stress. From there, we move into yummy stretches and mellow movement, with an invitation to bring gratitude and love into the body. We’ll add a little Dancing Warrior and Half Moon before finishing with a heart-opening pose.

Transcript

Welcome to your practice. I'm Rebecca, And I've got Nova here today. We'll see how long she lasts. It's starting to be fall here. So it's really beautiful. So I thought I would practice on the back deck and it's nice tree view. Gather your props, So like I was saying, Two blocks, A blanket, Fold or a towel for your knees. A bolster maybe for Shavasana. If you don't have balls, You could use a foam roller potentially. And let's start in constructive rest. Have the balls nearby, So they're just going to be on the side of the mat, And have a block nearby. Lie down and constructive rest with your knees up. The feet are out wide. The arms are by your side. But of course, Come to any. . . Posture that feels good for you to start the practice. And noticing the transition from doing to getting on your mat to being here. In this stillness. Letting the speed and the rush of the day and the week and the month. Fade away. Any tension or anxiety. Just the invitation to let it settle down. Any thoughts or worries, Just. . . Letting them go for a little while. And start to notice your breath. Noticing your inhale. And noticing your exhale. And as you bring awareness to your breath, Maybe your inhale gets a little bit longer. And your exhale gets a little bit longer. And we're at a count to the breath, So on your next inhale, Breathing in for four, Three, Two, One. Exhale for four, Three, Two, One. Going at your own speed, Breathing in for four, Three, Two, One. Breathing out for 4, 3, 2, 1 So we're just matching our inhale. With our exhale. And yours might be faster or slower, Which is perfect. Beautiful. And now I'm just going to invite you to use that breath for the practice. If it feels good. Bringing your knees into your chest, Give yourself a hug. You're amazing. You can rock a little side to side. And then stretch your legs out long, Stretch your arms out long, And just get really big. And notice your body on the mat. Notice the right side. Maybe you reach the right fingers away from the right toes a little bit more. And then the left side, Reaching the left fingers away from the left toes. You can move a little side to side if that feels good. Kind of thinking about moving the skin layer away from that superficial fascia layer right underneath. It's kind of. . . Bringing in some hydration. Beautiful. Getting rid of any tension. Knees back to the chest. And now we'll do a myofascial release. So if you have balls, If you don't have balls, You could use a foam roller. And where we're going. Is if you bring your right hand around to your left like you're going to give yourself a pat on the back, That's where we're going to go with the ball. So right at the upper traps between the neck and the shoulder, That kind of, There's a soft space there without too much bone that you can place the ball and we'll lie on our back. If you don't have the balls, You can do the foam roller across the back along that area. And I've got a block. So I can lift my pelvis. So lying back. And if you don't have balls or a foam roller and you don't want to You can just sit and construct a rest or you can come into bridge. So lying down, I've got the balls in each hand. I'm going to take the right ball, And just like I was going to pat my back, I'm just going to place the ball right in that area. Got the left ball. I'm just going to bring it across to the right and place it where I might need it. Pat my back area. Yeah, And just see how that feels. And you can just adjust it and watch out for your hair. And you could stay here. Or if you want a little more pressure, Lifting your pelvis and bringing a block underneath. And if you don't have blocks and balls, You could just bring your pelvis onto the floor. There's a block. And stay there. And you could also add the arm movements. So you could stay still. And you can adjust the balls. Maybe you have to move them a little. In or out. And find a place where you can feel a little pressure, Like a little dull ache, But nothing sharp. And you can just stay here with the arms down or you can have your hands on your belly. And that four count in if that feels good. And the four count out. But you could let that go for this practice and then come back to it. So staying here are attic movements. So I like to just move my arms like I'm making snow angels. Just kind of moving your arms past your ears and then moving your arms back down. But any movements with your arms are perfect. So anything that feels good. Sometimes I hug myself and I rock a little side to side. And this is great. This is actually an acupressure point gallbladder 21. Really good for headaches, Neck aches. A really great place to work if your head is full and you want to pull it down into your body and let your mind rest. It's really good for stress and anxiety. We'll be here for maybe. . . Five more rounds of breath. You're doing great. A nice little reset if you've been working at your desk a lot. Or caring for someone. Or it could be an animal that you're caring for. Or you feel like you have the weight of the world and you just need to let it go. Beautiful. One more inhale. You can stay still or move. Exhale, Slowly bring your arms back down. Lift off of the block. Lower down. And just remove the balls. To the side for a moment and feel. There might be some warmth or tingling. Just noticing what you feel. Beautiful. We're going to do one more point right at the buttocks. The center of each buttocks, You'll bring the ball. If you don't have the ball, You'll bring the foam roller across. The ball. And they're just. Right at the center of the bullseye of each. Buttocks. This is another place to come to if you're having stress or if you want to clear the slate. And you could stay still with the knees together, Feet out wide. And what I like to do is press into the balls. As I breathe in, I press my, I tighten my glutes and I press them into the ball. And then exhale, Soften and relax, And your tissues melt over the balls. So inhale, Pressing, Getting really tight in your glutes. Exhale, Soften. Beautiful. You can stay still. This is acupressure gallbladder 20. I mean, I'm sorry, 30. So we did 21. Now we're doing 30 on the gallbladder meridian. It's a great place to work, Like I was saying, With stress. You can rock your knees to the right. Windshield wiper ink side to side. And it's really intuitive. So if it feels good in your body, That's great. If it's sharp and it can't breathe well, Then move the balls to a different area or take the balls away completely and maybe try it again later. And maybe drop your knees to the right if you're windshield wipering and just kind of pause on the right side so there's a little more weight on the right side. And the left. Buttocks might be lifting off the mat a little bit. And then slowly come back to center. And drop your knees to the left. This is a great place to work if you have low back pain. Hip issues. Even your hamstring, And it even can affect your shoulders. And your knee, It can affect the whole body. Everything is so connected. And then we'll just rock back and forth. We'll be here for two more rounds of breath. And if one of these worked for you, You could use it. You know, Throughout your day, If you've been sitting at your desk and you need a little break, You could bring your balls to work or. . . After you've been running or. . . When your child takes a nap, You could do a little bit. Beautiful. When you feel balanced, Just slowly lift. Your pelvis, Remove the balls. Stretch your legs out long. And you might feel a little more connected to the earth. There might be warmth and tingling. In the glutes and in the upper traps. Or you might not feel, You might feel different or something different, And that's totally fine too. It might bring up some other issue. So just noticing what you feel. And anything you're feeling is perfect. Place the balls to the side so they won't get in your way. And then hug your knees into your chest. Give yourself a hug. Each time your knees come into your chest, Just that invitation to bring in some love. And from here, We're just going to rock. And roll. Just for fun. Kind of giving our back a little massage. Beautiful. And we'll meet at the top of the mat, Feet together, Knees out wide for Baddha Konasana. And you can kind of rock a little side to side so you're connecting your glutes into the earth like you're plugging them in. Feet are together if that feels good and you can use your hands and almost like you're opening up your foot like a book. And if it feels good, You can take your thumbs and walk. On your feet with your thumbs. So you're just kind of traveling around your foot with your thumbs, Just giving a little pressure each time you press your thumbs into your foot. Just bringing some awareness into the feet. Can go along the arch of the foot. And if you don't want to do this, You can imagine it, Or you can just let it go and sit in Baddha Konasana. I'm bringing my thumb into the. Heel of the foot. And then to the center and around to the blade side. Beautiful. And then come up to the top of your foot where there's the toes, And then there's the ball mounds of the toes. And you're going right at the center of the ball mound of the foot, The ball of the foot, Just at the center. And you can place your thumbs and press there. This is kidney one, And it's another great place to work for stress. Headaches. Even toothaches and neck pain. But also that. Place to work with anxiety and stress. Can stay up or you can lean down and I use my elbows to kind of press into my inner calves. So you can stay pressing on your foot right at that center point or you can stretch your hands out long. Before. If you are holding on to your foot, Release it. Maybe walk your hands out a little bit more, Bowing down. Breathing in for four, Three, Two, One. Breathing out for four, Three, Two, One. Beautiful. Slowly walk your hands up, Hands behind you, Feet a little bit about hip width apart. And again, That windshield wiper inside. To side. And this is another place to work if you have low back pain. Or low back discomfort. Assists internal rotation. So when the right knee comes to the right and the left knee comes inside, That left leg is doing that internal rotation, Which is a really great place to work. And you were kind of getting into that glute medius and minimus. Can stay here or take the right foot and just drape it over the left. It's kind of moving a little back and forth, Opening up your shoulders, Kind of windshield wiper in your shoulders. If your foot was on top of the other one, Just take it down. My feet are hip width apart and I'm just windshield wipering again side to side. And this is another place to come if you've been working at your desk and you just need a little like five minute snack break is what I call them. Artist. I'm a massage therapist, But you know. Working with clients it's always good to take you know 10 or 15 minutes to kind of reset yourself. Dropping your knees to the left this time so the right knee comes in that internal rotation. You can pause here. Maybe move your shoulders a little side to side. Kind of letting. Any tension go. And you could take that left foot and drape it over the right if that felt good. Beautiful. All right, Awesome. When you're ready, Slowly undrape the left leg. One more time, Just kind of windshield wiper-ing. Hopefully it feels good. And then we'll meet in tabletop. And if you like to use a blanket for support for your knees, You could do that. I'm all about comfort and bringing in all the props and nourishing yourself on the mat as much as you can, Especially in my class. So I've got my blocks at the top of the mat, Just in case you'd like to use those. I've got the blanket underneath my knees. I'm going to use my blocks today but you don't need to do that. So my hands are on my blocks and when I'm using my blocks I like to have the kind of the. . . The edge of the. . . Hand. Where the hand meets the wrist on the block. Drop the belly, Lift the crown, Breathe in. Exhale round, Pushing the mat away, Breathing out, Breathing into the back of the body. Inhale, Drop the belly, Lift the crown. Shoulders away from the ears. Exhale, Round. And making this your own. Doing anything that feels good. I'm just a guide, But your body is really a true teacher here. So listening. What it's saying is really important. Beautiful. The next time you round. Coming into that cow pose. Pause here, Knees out wide, And just slowly sink your hips back for Child's Pose. Melting your torso. In between your legs so that feels good. You could always take a block and place it underneath your third eye. Right between the eyebrows, Just kind of resting your head on the block. Or resting your head on the mat or stacking your hands on top of each other and resting your head there. Thinking about your hips melting down and breathing into the back of the body. And to the back of the heart. Breathing in for 4, 3, 2, 1. Breathing out for 4, 3, 2, 1. Going at your own speed. If you are pressing on that yin-tang point, That's another point to come to if you are feeling stressed. You want to bring in some self care. Another place to work if you have headaches. Beautiful. Two more rounds of breath. Beautiful. On your next inhale, Just walk your hands back and help yourself up into hero's pose. Circling the shoulders one way. And circling the shoulders the other way. And I like to think about any kind of thing that I'm carrying, I'm just letting it go. It's just kind of rolling off my shoulders. You don't have to carry it, At least for this little bit of time. Beautiful. So you could just stay here, Or you can bring the hands behind the back, Just drop the shoulders down, Elbows come back. Opening the heart or you can bring your hands onto the mat. Just kind of opening your heart and maybe that. Moving your shoulders a little side to side. Beautiful. Lock your hands and we're going to meet again in tabletop. Beautiful. From here, Just step your right toes back so that your toes are underneath your heel. And just make sure your pinky toe is. Every toe is comfortable. And then we're just going to press the heel back. And then it's going to come over the toes again. So you're kind of stretching your toes when the heel goes over the toes. So being really kind to yourself. If you've got plantar fasciitis and it's flaring up, You might not want to do this. But we're getting into the calf and the foot. The calf is like a second heart. It helps pump lymph and fluid back towards the heart. And our feet have a lot of deep lymph nodes and sometimes, You know, Your foot gets a little swollen. So this is a great. Little thing to do just to get into the feet. The calf clearing things out. Beautiful. Pause, Lifting the right leg up. And then on your next inhale, Bring the right knee. Towards the right wrist. And step the right foot outside of the right hand. So I'm coming into a lizard lunge. And you can take your toes and they can kind of point to the corner of the mat if that feels okay. And adjust your legs. Any way you need to. I'm using blocks. And you could even have your blocks in your highest setting. Or if you have a chair nearby, You could place your hands on the chair. Just notice how this feels. And then we're going to add a little movement. So inhale, We're in this loser lunge and maybe your heart lifts a little bit. Exhale, Straighten the front leg and bow. And it can just be a little straighten or a lot and you can lift your toes if that feels good. Just notice how it feels. Breathing in, Bending the knee, Opening the heart so that Knee might be coming past the toes a little bit. Exhale, Straightening. The leg. Maybe the toes lift and you're bowing down. You can feel that. Maybe in the back of the leg. Breathing in. Maybe in that inner thigh. Doing a little flossing with the nerve flossing. And also, This is another way to help pump the lymph back towards the heart. Adding some hydration to the tissues. And when your right knee bends, Pause here. So now I have my right knee over the ankle. And just look back and make sure you're. . . Left toes are lined up with the heel so the heel is not splayed to the side. They're lined up. You could always have the toes underneath the heel. Stay upright or bring your forearms down onto the mat or to the block or you can bring your elbows onto the block or the mat and rest your head and your hands. For lizard lunch. I'm thinking about the right knee opening to the side. And getting into that right inner hip and thigh. But if it doesn't feel good to come down, You can always bring yourself back up. Beautiful. Any tension that bubbles up. The invitation to let it go on the exhale. Any thoughts that bubble up that you don't need to worry about right now, Just letting them go on the exhale. We'll be here for two more rounds of breath. One more inhale. Stay for the exhale. Slowly bring your hands back onto the mat if they were comfortable. If you're using your elbows or the blocks. From here, You're just the invitation to bring your right hand back and maybe grab hold of your left ankle for this kind of twisted quad stretch. Just know it is how it feels. If it doesn't feel good, Just let it go. But being really kind and maybe you circle the left. Foot around the ankle. Beautiful. And if you get a cramp in your quad, You can always just release. And then come back. Sometimes that happens to me. One more inhale. Whatever you're offering is more than enough. Exhale, Gently release. Hands to the block or to the mat. Left toes underneath the heel and you just flip your right foot back for downward facing dog. Or you could come in and table talk if you didn't feel like downward facing dog. I'm just walking my dog out noticing the right side. Noticing the left side. And when you do this, You're also getting into your calves. And you press your heel down. Beautiful. And pause at center and just notice the two sides. And if you're in tabletop, Just pausing and noticing the two sides. Beautiful. And we're all made in tabletop. Just take your time to get there, Being kind to yourself. We can do some cat cows if that feels good. Or you could do some hip circles, Just kind of moving your hips around the mat, Which always feels good. Beautiful, You're amazing. All right, Let's do the second side. So you're going to stop to your left. Toes back. So my toes are underneath my heel and you might have to adjust yourself on the mat. And just notice how it feels to have your toes like that, Because you're kind of doing that little bit of broken toe pose, If you've ever done that before, Where your toes are kind of coming back. So you can stay here or press that heel back. So I'm pressing my left heel back. And then my heels coming over the toes. I'm thinking about the calf and the foot. And the hamstring and the. . . Buttocks and the whole body really, But kind of getting into this left side. I like thinking about different parts of the body and dropping little seeds of gratitude to my calf. My heel, My toes. Places you might not think about. Until they bother you. But everything works so hard. Our bodies show up for us every day. Beautiful. Pausing with the heel over the toes, Breathe in. Exhale, Lift the left leg up. Inhale, Just bring the left knee towards the left hip. Rest. Elbow and then step the left foot outside of the left hand. So you're doing the other side, That lizard lunge, And you might have to adjust your knee on the blanket or your blocks. Make yourself comfortable. You're thinking about the left toes maybe going towards the edge of the mat, Like the corner of the mat. Just noticing how this side feels, Making any adjustments. You could even bring your blocks on their higher setting if that felt good. Or bring blocks in if you weren't using them. So you could stay here, Feel that tug on the right hip flexor. And then if you wanted to add movement, Straightening that left leg, Maybe bowing, Maybe the toes come up. And then bending the left knee. Just noticing what you feel. This side might be totally different than the other side, And that's awesome. That's what it's supposed to be. Or maybe you're balanced, Which is great too. But if something is, That's okay, Because things that we do aren't always balanced. But this way. We're kind of bringing back a little balance, That Hatha yoga, Sun and moon, Balancing the two sides. Beautiful. The next time your left knee bends, Pause there, And the left knee will be over the left ankle. And just look back and make sure your toes are lined up with your heel so your heel is not splayed to the side. And you can always bring your toes underneath your heels. So the top of the foot can be on the mat, Or you can have the toes up. Whatever feels comfortable. So you could stay up like this or you could come down and bring your forearms onto the mat or onto the blocks. I love the blocks because it just brings the floor closer. Shoulders away from the ears. And feeling that tug on the right leg. And then that. Tug on the left leg, Like the inner thigh maybe. Shoulders away from the ears. And just using the stillness as medicine. A tonic. Beautiful. One more inhale. Stay for that exhale. If your hands are off the mat, Just slowly place them on the mat or the block. The right hand will hold you. And if you wanted to add on, You could bring your left arm back. And maybe grab hold of your right ankle. And just notice how that feels on this side. If it doesn't feel good, You can just imagine holding on to it. You could also straighten it. Or bring the leg down and then come back up. Left shoulders moving down and maybe your gaze comes back. And maybe you circle. The right foot around the edge. Ankle. Beautiful. One more inhale. Exhale, Slowly release the ankle if you have it. Hands to the block. I'm bringing my toes underneath my heel, Making sure my foot's on the mat, And then step the left foot back for that down dog. And you can move your blanket. Can fold it and move it to the side for a little bit. And just kind of walk your dog. You know, It's how it feels. Maybe pressing your heels down and getting into the calves and the back of the leg. And maybe coming onto your toes. Beautiful. Okay, Pausing at center if you're making movement. Big bend to the knees like you're a leapfrog and it's. . . You're excited to hop into the pond. And then hop or step to the top of the mat. Inhale, Halfway lift, Flat back. Exhale, Fold. Give yourself a hug, Kind of hugging your calves. Rise up, Take up space. If you're opening your fingers wide, Tailbone's reaching down, Get really big. And then hands to the heart Anjali Mudra. We're gonna do a tiny bit of a dancing warrior and maybe a half moon and then we're gonna move back down. So it won't be very long. Hands at the heart. And you're just going to step your right foot back. Coming into Warrior II. So you're just setting up your feet for Warrior II. The blade side of the right foot is towards the back of the mat and the left knee is bent and the left toes are towards the front of the mat. Just getting into that inner seam of the thigh. So you're just thinking about that left knee opening towards the left pinky toe. So, And when you're ready, You can add your arms if it feels good. And sometimes if you bring your arms up like that, It kind of could hurt. So bringing them down so they're level, If that feels good, Or you could even have your hands at heart center and the gaze forward. So sometimes it doesn't feel good to have your arms out like this. So breathing in. And the invitation to breathe into your heart space now. Breathing out into your arms and your fingers. So we're rooted down into the earth, And if you're using that center point in the ball mound of the feet, You can think about plugging into the earth there. So we're rooted down into our lower body and maybe our upper body gets a little more buoyant. So the right fingers come down, The left fingers come up into this dancing warrior. Breathing in. And then exhaling, Left forearm down, Right arm up. So going at your own speed. Right hand down, Left arm up. You can go fast or slow. Exhale, Left arm down, Right arm up. And if it doesn't feel good to be in Warrior 2, You can always bring. . . Your right knee down and do your dancing warrior like that. Which would be just as good. Beautiful. And we're just thinking about the ribs lining up with each other. But really, Do what feels good today. The next time your forearm comes down onto the left thigh and the right arm lifts, Pause here. Root down into the left foot and if you wanted to add on, Bring your right foot in a little bit, Grab hold of your block maybe for half moon. And this time you're just going to think about the right ribs over the left. And that hip bone coming up a little bit and lifting the leg up as much as you want. I've got the block. Which you could also hover your hand. You could use a foam roller and just rest your hand on that if it's nearby. Maybe reaching your right fingers up towards the sky. And that invitation to breathe into the heart space and breathe out into the arms and the fingers and how we touch the world. Beautiful. You're amazing. One more inhale. Exhale, Big bend to the front, Knee steps. The right foot back, Grab hold of your block if you have it, And rise up into star. So all 10 toes are at the long edge of the mat. I'm getting really tall. I have my block just because I'm going to place it. On the back of the mat for the other side. So you're lifting up, You're getting really big, And then maybe folding, Letting go, Using that compression to let go. Stay still, Get upside down, Or move your knees a little side to side. Anything that you want. We've got one more side and then we're going to get down to the mat. Just kind of reading into your body, What does it need? And when you're ready, There's no rush meeting at center. But you can do whatever you'd like to do and you can always meet up with us. Inhale, Halfway lift, Flat back. Exhale, Fold, Hugging your calves. And I like to just use my body to help myself up. So I'm just using my hands to walk myself up onto my thighs. And you'll turn the right toes to the back of the space and bend the right knee. So we're just doing Warrior II to the back of the space. And you can think about that inner right seam of the leg opening so that right knee is kind of going towards the pinky toe. I've rooted down into the ball mound of my foot like I'm planted down into the earth. Plugging myself in. You could stay here or lift your arms. Beautiful. I'm just noticing how this side feels. Grounded down into the earth with your lower body and your upper body is buoyant. So maybe the left fingers come down, The right fingers reach, Breathing in. Exhale, The right arm comes to the right thigh and the left arm lifts. I call this dancing warrior, But. . . Or you can call it whatever you'd like. You can go as fast or slow as you'd like. We're just getting into the two sides of the body, The left side, Reaching the left fingers away. And then the right side body. Reaching the right fingers away. And we carry a lot of tension on the side of the body. The inner side and the outer side, The inner seam of the legs. And this outer side of the body. Nice touch. Work those areas. So going fast or slow. And the next time your right arm comes to your right thigh and your left arm lifts, Pause here. So you could always stay in this extended side angle or heel toe the left foot in just a little bit. You're rooted down into the right foot. Maybe your right hand comes down to the block or the mat for half moon. Beautiful. And we're just thinking about the left ribs over the right. And the left leg is lifting as high as you want it. It doesn't have to be really high. And the invitation to breathe into the heart space. And breathe out into the arms and the fingers and how we touch the world and how we show love. And receive. Beautiful, You're amazing. Balancing on one foot. Two more rounds of breath. You can come out whenever you want or you can always come back in too. One more and I'll get really big. Exhale, Big bend to that right knee, Step the left foot back. You could grab your block if you want, Bring it up. To this yes pose with your block. Place the block at the front of the mat. And fold. And to see how it feels this time, Maybe bending the knees a little side to side. Staying still, Getting upside down. Beautiful. When you feel balanced, There's no rush at all. Walk, Bring your hands down and fold. Inhale, Halfway lift. Exhale, Fold. And this time we're just gonna walk our hands to the top of the mat. So the left toes are gonna face the top and then the right toes will meet at the top of the mat. Inhale, Halfway lift, Flat back. Exhale, Fold and hug your calves. If your bolster is in front of you, You can just bring it to the side so you have it close to you when you come down. And then we'll rise up. Into Mountain, Opening the fingers. Hands to the heart, Anjuli Mudra, And just noticing the right side. And the left side. Bend your knees, This is just a transition. Bend your knees, Reach your arms for chair. Exhale, Get a little lower. We're just moving to the mat, Inhale chair, Breathing in, Maybe the fingers reach. Exhale, Get a little bit lower. In health care. Exhale a little bit lower, Maybe you come down to the mat and you're in boat. Just for a transition, Don't worry. You don't have to come in the boat. I just think that's so fun. And then exhale, Get halfway down if you're in boat. And how come up. And we'll bring the feet together, Knees out wide for Baddha Konasana. And you can move a little side to side, Kind of plugging in your sit bones into the earth. And if you liked that earlier you can open up your foot and this time just take your thumbs and press into that center point. Right below the ball mounds of the toes there's that center point. Stay upright or bow. I like to bring my elbows out and use my elbows to press down into my inner thighs. Shoulders away from the ears. Stay still or even bring your hands in front of you. Maybe you get a little hug from your dog if you're lucky. Any tension that bubbles up or thoughts, Just letting them go on the exhale. Bow down a little bit more if that feels good. Each exhale this release valve. When you're ready, Slowly walk your hands up. Circle your shoulders around. One way and the other way. Hands behind you, Feet about hip width apart. We're just going to winch a wiper side to side one more time. One more. Visit. This internal rotation. So when the right knee Goes to the right and the left knee comes in. Pause here. You can stay upright. Or you can walk yourself up. And bow over the right leg. One more inhale. Exhale, Bow down a little bit more if you're bowing. Slowly walk your hands up. Hands behind you and then that windshield wiper inside. His side. I just think this is so helpful for low back issues, This internal rotation. So when the knees go to the left, That right knee is internally rotating. You could stay upright. Which feels great. You can lean against the wall. Or you can walk yourself up. And then turn and bow over the left leg, If that feels good. If your mind starts to wander. Just pouring it. The awareness into your body. Stay here or maybe bow a little bit deeper if you are bowing. Slowly when you're ready, Walk yourself up if you're bowing. Grab your bolster and place it towards the top of the mat and grab a block. Hands behind you that one more time of that windchill wipe rink. And now we're setting up for Shavasana. If you do have a block. We'll use that. And your bolster will go on top of the block and you'll make a little runway for your bat. If you have a cushion from your couch would work or your foam roller if you have a long foam roller. So. . . You're going to lean over the bolster. That will be your runway for your spine. And you can take your hand, Maybe three hands or so, The sacrums away from the bolster. Three fingers width I should say. So my head is on the bolster, And so if you're really tall, You'll just slide down so your head's on the bolster. You can have your legs out long and if you had your foam roller or a blanket you could place that underneath here. Eyes or a rolled up blanket for Shavasana. And before we arrive, Just maybe move your hips a little side to side and get yourself cozy into the posture. Palms could be up. Breathing into the heart space for four, Three, Two, One. Breathing out for four, Three, Two, One. As you move into Shavasana. Noticing your next inhale. And noticing your next exhale. Bringing movements to your fingers and to your toes. Reaching your arms past your ears, Get really big. Reach your toes away from your fingers. It's like you're waking up from a long restful nap. Hug your knees into your chest, Getting small. Give yourself a hug. Bringing in gratitude and love to this precious human form. To this beautiful community. Reaching all over the world. To this sacred practice. Passed down thousands and thousands of years. Roll to your favorite side watching out for your props. Moving to this place of rebirth, Rejuvenation, Knowing that this practice can help nourish and care for you. Make your way to seated when you're ready. No rush and watch out for props. Placing your hands at your heart space. And bowing to the inner teacher within each of us. The light of awareness. Connects each one. Reminding us that we are one. Om Shanti, Shanti, Shanti. Peace, Peace, Peace.