Dynamic Yoga Flow - A Complete Sequence In 45 Minutes

In this 45-minute Dynamic Vinyasa Yoga class, we flow fluidly through a well-rounded and complete sequence designed to get your circulation moving, your breath and heart rate pumping and your mind anchored into your body and presence. We twist, turn, explore balancing poses, hip flossing movements, and core work, all while linking our mind to our bodies and breath, ending with a little relaxing time in savasana. I hope you enjoy it.

Transcript

Let's begin a child's pose. And as always we'll have a nice well-rounded yoga class. So drop your hips back, Have the knees nice and wide. Comfortable for you, Rest your forehead on anything available, Hands, Mat, A block. Close your eyes And together we'll just begin to tune in. How you feeling right now, Right here? What's happening internally. I think it's so interesting how the mind works. You know, It's always looking for information, Mostly from the external world. There's a lot that happens all around us, But let's pick up information from what's happening internally. It's a little harder to do. There's always information there's all those things happening inside they're just a little harder to begin to access so maybe it's easiest to feel physical sensations Just touching the mat. Any tension in the neck, Jaw, Or shoulders, Let it soften. Maybe you can feel the breath as it flows in and out of your body. Now let's use that to anchor in. To begin to link the mind and body a little bit more completely and really feeling Hold, Hold, Move, Move. Full breath in. The widening and expanding. Full breath out, The softening, The letting go. Where do you feel the inner expansion as the breath fills you? What might let go and release is the breath. So it might be something mental, Physical, Tension, Might just be the ear. Finding this nice pace of breath. Balancing the inhales and exhales. We'll move from the shape in just a moment. But already as we begin to do this, The external world fades off into the distance and we're here in this moment. So keeping the breath flowing smoothly. In a balanced way, Reach the hands forward, Draw the hip creases back. You can lift the forehead off the floor. Spread through your fingers, Root into each knuckle at the base of your fingers there. And then make your way up to hands and knees when you feel ready. So lift up the hips, Curl under the toes to bring the knees closer. And start to cap-cap so as the sit bones pull back the gaze comes forward that's your in breath and then round the back on your elbow drop the head press the lower boy And again, Didn't hear me. As the heart comes forward, Draw the shoulder heads back. Take a little bend in the elbows if that's nice. Rounding as you breathe out, Hang the head. Draw the navel up toward the spine and then stay in this rounded shape and just wiggle a little side to side. Going the right ear toward the right shoulder, The left ear toward the left shoulder, Maybe a little wiggle-waggle for the hips, And then just adding anything that feels good so you can start to loosen up the spine. Good and then we'll come back to this nice flat back. The palms are pressing firmly against the floor and one foot at a time it's going to step back to plank pose. Because you're pressing the floor away from you. The head is not drooping. The gaze is a little forward. The eyes of the elbows spiral forward a bit, Which helps the shoulder heads move down. If you need to drop your knees, You drop your knees. Otherwise, Thigh bones engage, Belly lifts, Heels press back. And you're just supporting yourself using the core muscles as well. So draw the navel in. Stinch in the sides of the waist. We'll just take one more breath like this. And on your exhale downward dog, Lift your hips up and back. Feel free now to separate the feet. Then one knee at a time, Wiggle around. So let's not press. Too far into down dog here let's just let it come to us a little softly a little smoothly with some movement and activity. And then find a little stillness in your dog. As you look back at the feet, Can the heels disappear right behind the middle toes? Can the inner thighs roll back and can the inner arms roll forward? Creates a little more length through the spine. Maybe wiggle the head if the neck is tight. Good and then we'll take both heels high come high onto the tippy toes here bend your knees pull the hips back away from the hands look forward When you're ready, Walk feet toward hands. When you get there, Hands to shins. Inhale, Flat back, Lengthen out your spine, Lift the navel. And then take your forward fold, Drop your head. Then let your hands hang or take one hand to each elbow and maybe a little sway here, A little through the head. Just connecting back to the breath, Feeling what's happening in your body. Let's take hands to hips. And as the hips drop back with the hands, Lift the head. Lengthen out the spine. Come halfway up. Let the elbow tips lift upward. Bend the knees a little, Pull the belly inward, And then with that flat back and bent knees, On your next inhale, Press to standing, Drop your arms by your sides. Take the shoulders in a couple circles, Wiggle around the head. Press evenly on the feet and then let's shake out the wrist. Okay, Nice. So as you press down, Rise up on your next inhale, Reach up. And then exhale, Fold in half. Come to your flat back as you breathe in. And back to your plank as you breathe out. Take your in breath when you get there. You can lower knees first and then chest as you exhale. Point your toes back. Lift your heart. Inhale, Cobra pose. Roll back down. Exhale. Let's do another cobra. Inhale, Shoulders and elbows back. Pull the heart and gaze forward. Curl the toes under. Exhale, Downward facing dog. Lift the heels, Bend the knees, Look forward, Inhale. Walk forward and exhale. Let's start a little flow, Flatten out as you breathe in. Fold in half as you breathe out. With bent knees and a flat back, Press and rise up. Reach up. Bring the hands to the heart this time. Exhale. Good, And then hands up, Inhale. Bowling, Exhale. Flattening the back, Inhale halfway. Plank exhale step back all the way breathing in when you get there Lowering safely, Making knees first as you breathe out. One cobra now. Inhale, Elbows and shoulders back. Heart pulls forward gently. Down, Down, Exhale. We'll do one more. Lift the heels bend the knees inhale look forward Walk forward as you exhale top of your mat. Inhale, Halfway up. Exhale, Folding in. Inhale to press, Rise and reach up high. Hands to the heart, Exhale. Good. Last time. Inhale, Lift the hand. Exhale, Fold, Drop the head. Inhale elongate halfway up Exhale, Step back to your plank. Take your in breath to set it up. Engage your core muscles. Lower as you exhale, Knees first or not. Inhale as you lift that heart. Exhale, Downward facing dog. Breathe again. A breathing out. Okay, Let's put the right foot up behind us on the in breath. Let's shift forward to plank on the out breath, Draw the right knee toward the chest. Three-legged dog again, Inhale. Shift forward. Step the right foot forward now. Exhale. Stay on the back toes and rise to crescent. We're getting right into things today. Cactus, Open your arms here in this crescent. Draw the elbow tips back. Lift the fingertips. Maybe the gaze lifts as well. And then maybe you want to sink a little lower into the leg. And then stay low but reach high, Inhaling. Hands come back down as you exhale. Step back to plank. Inhale. Lower if you want exhale you can always hold the plank instead inhale heart lifting Exhale, Hips lifting to dog. Left foot lifts up behind you, Three-legged inhale. Shift forward, Left knee to the chest, Exhale. Three-legged dog, Inhaling. Shift forward step the left foot forward exhaling Crescent pose as your inhale, Rising up on the breath. Cactus open the arms as you exhale. So the elbow tips draw back, The upper arms are parallel, The shoulders are sinking, The belly's hugging in. Lift the fingertips. Go ahead and then maybe sink lower into the leg. Next, Inhale just reach up. Hands come back down as you exhale. Step back to plank. Inhale. Hover the foot if you want to play. And lower. Exhale. You can skip anything. Inhale. Heart lifting. Exhale, Hips lifting downward dog. Breathing in. And breathing out. Another breath here. All the way in. And all the way. Out. Good. Lift the heels, Bend the knees, Look forward. Inhale. Walk or hop to the top as you exhale. Halfway up we inhale. Folding into the exhale stay in the fold bring the big toes together to touch if you want Start to bend your two knees and come to chair pose. So the hands are up. But the hips are dipping. You can be in a high chair or a low chair, Up to you. Can you relax the shoulders? Can the pinky edges of the hands rotate towards each other so the upper back broadens? Can the navel hug back so the lower back broadens? And then find your breath see what you can soften here maybe the forehead Maybe you sink a little lower and reach a little higher on the next breath in. And as you exhale come to standing, Hands back to your heart. Take a full breath. And let it go. And then we'll come back to the chair. Inhale, Arms up, Hips dipping. Now fold forward as you exhale, Drop your head and hands. Flat back is your inhale. Plane pose as you act. Breathing in when you get there. Lowering or holding plank as you exhale. If you lowered, Lift the heart on your in-breath. Or meet the down dog on the outside. Breathe in. And out. It's hard to talk and do it. Right foot comes up behind you now on the in breath. Right knee to left elbow on the out. So it's a little twist. Float it back up as you breathe in. And then step it up to the right thumb as you breathe out. Crescent pose as you're in breath. Now we're going to turn to the right and spread the arms on the outside. With the right hand reaching back look to the front left hand. And then let it float back as well. So now we're back to crescent with the arms wide apart. Spread the fingers. Spread the palms. Open the front of the heart. Let the shoulder blades come closer behind you. Sink lower into the legs if you like. And then lift the arms. Inhale. Full crescent hands to the earth exhale step back flame inhale Lower if you want. Knees first or not. Exhale. Inhale to cobra. Exhale to down dog. Breathing in. And out. Left foot comes up behind you inhale three-legged dog left knee to the right elbow so take that little twist Float it back up as you breathe in. Step it to the left thumb as you breathe out. Crescent is your inhale, We rise up on the breath. Turn left spread arms as you exhale so really reach that left hand back and then look forward and let the right hand also float back Can you feel an opening across the heart? Can you feel the shoulder blades get closer behind you? So the arms are straight, The palms are spread, The fingers are open wide, The breath is flowing into the front of the body. Maybe sink lower into the legs here and on the next breath in, Reach up. Beautiful hands to the earth as you breathe out. Float the left foot back, Inhale, Plank. Lower if you want. Exhale. Of dog or cobra on your in-breath down dog on the out breath breathing in And breathing out. Lift the heels bend the knees look forward inhale Walk or hop to the top as you exhale. Halfway up, We inhale. Fold as you exhale, Big toes together, One breath, Chair, Same thing, Lift the fingertips. Come to stand as you exhale hands to your heart take a full breath in And out. And then back to the chair inhale dip low reach high Exhale, Fold, Fold. Good. Inhale, Flat back. Exhale, Step back and lower down. The inhale is the heart Exhale as the hips Lift. Right foot floats up behind you on the inhale. Right knee to the left elbow. Hold this. Keep breathing. Spin the left back heel to the floor. So you're on the inner edge of the left foot. Lean into the right hand and lift the left. So I know this is a lot. If it's too much. Bring your right knee to the floor right beneath. Otherwise, Maybe straighten the right leg out to the left and lift it off the floor. Keep going. Keep breathing. Keep exploring what's happening internally. Left hand back down. Right knee bends. Right foot back up. Three-legged dog. Inhale. Step it to the front of your mat. Exhale. Crescent pose, Inhale. Turn left, Spread, I'm sorry, Turn right, Spread arms, Exhale. Look forward spread open your wings inhale Sing lower, Exhale. Reach high inhale hands to the earth exhale float the foot back inhale lower or hold plank exhale Up dog or cobra if you lower down the in breath. Down dog as you're out. Breathe in. And out nice job you guys let's go second side left foot floats up and back inhale Left knee, Right elbow. Stay here pivot that back heel down lean into the left hand float the right hand up so remember left knee can come right to the floor beneath otherwise it's lifted toward the chest and then the left leg straightens out to the right. And you lift the hips away from the floor. And you just explore, Keep breathing. Back off, Smooth out the breath, Whatever you need. Good, Let's bend the left knee again. Right hand back down. Last foot up behind you, Inhale. Step it forward as you exhale. Crescent is your inhale we rise on the breath turn left spread arms exhale good look forward open your wings inhale sink into the legs as you exhale lift the arms Hands to the earth, Exhale. Step it back plank inhale lower or hold plank on your exhale Up dog with cobra, Inhale. And downward dog, Exhale, Breathing in. And letting it go Another breath in here. And out. Lift the heels, Bend the knees, Look forward in the hip. Walk to the top as you exhale. Flat back, Inhale. Hold and. . . Chair pose, Inhale, Sink low, Reach high. Stand as you exhale, Hands too. Your heart. Let's drop the hands, Let's shake out the wrists. I need to catch my breath. You might as well. Let's do these little twists. I've been really enjoying these lately. So the feet are hips width apart, Parallel. Both feet are planted evenly on the floor. And then we're just rotating the torso side to side and imagining your hands like. . . Wait. The arms like ropes. And as you twist side to side, Let the hands hit your body. Let them hit your kidneys. The sides of your waist. Let your shoulders be really heavy. Your face muscles soft. So really nice for your digestion, For the internal organs. Good. And last one on each side. And then we'll come to center. Roll the shoulders back and down. Maybe shake out those hands and just take a moment standing at the front of your mat. Notice what's happening internally. Sometimes we shake up a lot of stuff. There's movement inside. The cells are all vibrating. The breath is probably still flowing. The heart is maybe beating, Whether you notice it. All right, Let's do a little bit of balancing here at the front of the mat. So as both feet ground you. And spread against the floor. Feel that connection to the earth. Feel the connection to your breath again and steady your day. And then we'll shift the weight into the right foot and lift the left knee. I'm going to lift up the arms. So just lift the knee. Drop the left hip and then we're going to extend the left leg out. Pull the toes back, Reach the heel forward. And then notice if you're tending to lean back and see if you can keep straight upright. The fingers are lifting, Belly can hug in, Face soft. One more breath here. We won't stay long. Knee bends back up as you exhale and then we're going to open up the arms nice and wide we're going to hinge forward and come to third warrior kick the left heel back As the left heel kicks back, Let the inner thigh roll up so the pinky toe points down. Arms spread or hands can reach forward. I have a well in my way but it's kind of a cheat. Lift that back heel a little higher as you breathe in. And fingers to the floor as you breathe out. Drop your abdomen. Lift the back heel as high as you like. Maybe add another wiggle if the neck feels tight. And then bend the lifted knee and take the left foot next to the right. Flat back inhale. Hold, Exhale. We'll come back to the chair. Bend the knees, Lift the hands. And press up to standing, Hands to the heart. Drop your hands. Just wiggle around the wrists, The shoulders. We won't do the twisty thing again we're going to come back to balance and so steady gaze Steady breath, Feet grounding. Breath flowing. Shift into the left foot, Take the right knee up and then lift your hands. So the sides of the waist are long, The navel's in. The right hip is dropping even though Lee is lifting and then the right foot comes out in front of you. So straightening the leg to your degree. Keep upright. Press into the standing foot to help lift the right foot. Toes spreading, Fingers spreading, Breath flowing, Gaze steady. Good. And then we'll just bend the knee again. Open the arms nice and wide. Spread through the palms. Hinge forward to third warrior. Keep the heel back. So if you take the gaze a little forward, It helps keep the head up. Lift the palms, Lift the back heel, Pinky toe points down. Remember, You can also reach forward if you'd prefer. And breathe. The next one. Nice on the next exhale fingertips drop Back foot lifts. Wiggle the head if you want. Soften the shoulders. And then we'll bend the lifted leg and we'll take the right foot to meet the left. Inhale to a flat back. And we'll take the hands down and step back to play. Holding your plank here, We'll bring the feet together, Roll to the outer edge of the right foot, Stack the left on top and lift the left hand. We won't stay long. Extend the left arm over the ear and lift the hips away from the floor. Back to your plank and over to the other side, Outer edge of the left foot, Right foot on top, Right arm. Lift those hips. Spread through the right fingers. Right arm overhead. Keep breathing. Good. And back to your plank. Inhale. Down the way. Breathing in. And out. Right foot lifts up behind you, Inhale. Shift forward to our plank right knee outer right arm this time Float it back up as you breathe in. And step it forward as you breathe out. Pivot that back heel down to the floor. Lean into your right fingertips. Take the left arm overhead. Just stay here for a moment. If this is too much, Right elbow comes on top of right thigh. Left arm overhead, Bottom shoulder away from the ear Good. Left hand comes up, Reaches back and lifts you up to second warrior. Keep that front knee bent. Reverse your warrior as you breathe in. Good. And then right hand inside the foot as you breathe out or elbow back to thigh. Left arm up. But this time palm spins to the wall behind you or whatever is behind you. You take the arm behind you. So look down at the right toes as that left shoulder moves off the ear. Pull the navel in and rotate the heart a little upward rather than letting it collapse down. Good. And then we'll release the bound arm, Reach it back and rise back up to second. Let's straighten the front leg here. Turn the toes in. Catch your hands behind your neck. As the fingers interlace pull them toward the floor let the heart lift and open lift the gaze as you breathe in Fold in half as you breathe out. Drop your head. Feel free to shake it out. Feel free to circle the shoulders or lift the hands off your back. Whatever feels nice. And then we'll release the hands to the floor. When they come down lift your heart up so coming into this flat back We're just going to bend one knee at a time, Letting the hips shift side to side gently. You don't have to do full skandasa, But if you want to, Go for it. And then the next time the front right knee bends. Bend it nice and deeply. Swivel the hands to the top of your mat, The front toes forward and the back heel up. And drop the back knee down. Then as the back knee drops down, Release the toes and step the gaze forward. And then shift the right hip back and fold over that front leg. Let's do that again. Bend the front knee. Lift the gaze, Inhale. Back hip dipping, Exhale, Hip draws back and we fold. One more time, Coming forward on your in-breath. And shifting back on the out-breath. Let's stay here for a couple breaths. Letting the head hang, Letting the shoulder blades maybe separate. Adding any weaving or wiggling that you like to release the back of that hamstring or the low back of the neck. And then we'll shift forward again and just pause here for a moment. Lean into the left hand. Take the right hand to the right thigh and look back over the right shoulder. You want to lift the back left foot off the floor and catch it with the right hand. Pull it toward you. Go for it. Soften the shoulders. Smooth out that breath. And release the back foot curl under the back toes to lift the back knee and float the right foot back to plank pose Take your inhale. Lower or hold the plank as you exhale. If you lowered The whole breath is your in breath. And down drop from the other. That's where we'll meet, Breathing in. And breathing out. Okay left foot floats up and back inhale three-legged dog shift forward toward plank as you exhale left knee powder left elbow Florida, That's an Indian. Then step it up as you exhale. Pivot that back heel down. Lean into left fingertips outside the foot. Right arm comes up. And then overhead and remember if you want to take elbow to thigh instead go for that but just move that bottom shoulder off the ear if the hand is on the floor you can press the knee against the arm Right arm lifts up. Reach it back and rise up, Second warrior. Go ahead and reverse your warrior. Inhale, Keep that front knee bent. And then left hand comes inside or elbow back to thigh. And right arm up, But this time palm spins behind. And hand comes behind. And then that top shoulder rolls back. Maybe drop the gaze to the left toes you can make sure the knees over the heel roll the heart up rather than letting it collapse down and hug this left hip back toward the right foot by laying through the spine and the breath. Release the bound arm up. Reach it back and rise up again, Second warrior. And then we'll just straighten that front leg. Turn the front toes in pinch and toe the feet a little bit take the hands behind you work one pinky over and that interlates lift the heart shoulder blades get closer together heart open Exhale fold. Drop your head, Give a little shake if you like. Let your shoulders fall to your ears or lift them away. Add anything you need here. And when you're ready, Let your hands drop. Good, But this time instead of lifting the heart, Just take both hands to the back outer ankle or foot. So that left hand reaches around to the outer. Right angle or maybe it just clasps the right wrist. And let your head hang. Feel the flow of your breath. Feel what's happening in your body. South and shoulders and eyes. And then we'll swivel over to the front left outer foot both hands so right hand reaches around to catch the left wrist left ankle Hang your head. Feel where the breath is flowing. Soften the shoulders and neck and eyes. Good. And then we'll bend this front left knee. We'll swivel the left toes forward. Lift the back heel and release the back knee down. Holding the heart and gaze gently forward as you breathe in. Shifting the hips back to fold over that straight-ish left leg as we breathe out. And again, Inhale, Bend the front knee, Lift the heart. Exhale, Shift back and fold. And come forward again on your in-breath and shifting it back on your out breath. And we'll stay here for a couple more breaths. Shoulder blades separate and arm hits side. Face relaxing, Breath smooth. Hmm. Why do you notice and stay internally aware? Add any movement that feels appropriate. And then let's again bend this front knee. Lift the heart. Take the left hand to the left thigh to turn left and look over the shoulder. If you want to lift the back foot and catch it with that left hand, Go for it. Pull it toward you. What's comfortable for your neck here. Is the breath still flowing or is it holding somewhere? Keep it smooth if you can. Good. And then we'll release the back foot. Bring the left hand back down. Lift that back knee and step back to playing pose. Take your in breath. Lower or go right to down dog on your out breath, Your choice. Heart lifts if you lower. And we'll meet in the downward facing dog. Moving in. And out. Last full breath and down. Hips lifting as you breathe in. Really high. Hands pressing. And as you breathe out, Let the knees drop to the floor. We'll crawl forward thank you knee by knee we'll cross the ankles we'll roll onto our back and hug the knees to the chest. Your dynamic flow today. So very complete. So take a little side to side rock if that's nice, With the legs, With the head. Good and now let's keep the knees in. Let's bring the hands behind the head with the fingers interlaced. Elbows are going to stay really really wide So we're going to do a little bit of core work, Not too much. But we're going to keep the elbows wide. Good so as you exhale next you're going to draw the navel toward the floor and lift the head off the floor look straight up at the ceiling wide elbows inhale head releases back good exhale again navel in Head lifts and knees move a little closer to the chest so the hips lift. And inhale release elbows are going to stay wide again exhale navel in everything lifts knees to chest chest to knees Inhale, Release. And again, Exhale, Lifting. Inhale, Release. Exhale lift hold right leg goes forward as you breathe in and now you're going to turn right shoulder to left knee as you breathe out And then rest as you inhale, Knees back in. Good. Exhale. Everything lifts. Inhale, Left leg forward. Exhale, Turn left shoulder to right knee, Not elbow shoulder. And inhale to center rest. Let's do it faster. Exhale lift right leg in front turn left Inhales to center. Exhale, Lift, Left leg out, Turn. Exhale, Release. And again, Exhale, Lift right leg forward, Turn. Inhale to center. Exhale. Lift left leg forward. Turn. Inhale to center. Good. Release the hands from behind the head. Give your knees another little squeeze. Rock side to side. And then release both feet onto the floor. But when the feet land press them down to lift the hips up you can interlace hands beneath you if you want to or just let the palms flip open and lift those hips Free up the throat, Soften the forehead, Close the eye. Press equally into the feet. Fronts of the feet as much as the heels. One more breath in here. And if the hands were beneath you, Separate them, Separate the shoulders, And then roll your hips back down to the floor. Good. When they land, Right ankle over left thigh. Grab your left leg anywhere comfortable and take a little walk if that's nice separate your teeth close your eyes let a full breath flow all the way in and out And then release the left leg, Uncross and recross to the other side. Left ankle over right thigh. Grab your right leg. Eyes closed and saw. Now for last. Full breath in. And out. Let's let go of the right, Uncross the left. My favorite counter to that is soles of the feet together, Knees apart, One hand resting on your heart, One on your belly, Soft, Close eyes. Just give yourself one cycle of breath here. Letting everything else disappear for now. And as the breath empties the belly pulls in and the knees come back up to touch Hug them back into your chest. Let's catch happy baby hens to the edges of the feet. Rock a little side to side if that feels good for you. Amen. And then releasing the feet, Knees back to the chest, Right knee stays in, Left leg lengthens out onto the floor. Right arm opens to the right, Guide your right knee over. You can set the foot on the inner side, On the floor. Whatever you like, You can turn the head any way you like. And just see if the right shoulder can relax. The face can relax and the breath. And stay fluid and smooth. Feeling the whole cycle of breath as it fills you and empties you. Sometimes you return to your body and internal sensation. It helps you to release any physical or mental tension. Good and when you're ready make it onto your back again right knee back to the chest bring the left knee in with it maybe a little side to side rock before you do the other side right leg out in front of you relax left arm opens into the left and left knee crosses over to the right. And let yourself soften into the shape once you've adjusted. Feel the earth beneath you. Feel the breath flowing in and out. Stay fully present, Fully aware of what's happening right here, Right now. In this moment, In this part. You want any something? Maybe it's a repeating thought and maybe it's something physical. Hmm. When you feel ready make your way onto your back again left knee back to the chest Check the time, Perfect. Both knees in. So rocking around, Circling around with the head or the knees. Back or whatever pleases you here. So that maybe even the ankles right. So that you can, When you're ready, Make your way into Shabbat. So allowing the feet to flop open, Maybe sliding the shoulder blades down a little, And then allowing the palms to flip open and soften. Relax the jaw the eyes the belly you feel the weight of your body settling against the floor Just check back in with the breath. Gratitude for your practice. Even the challenges that come out for you. Breathe in. Open the lips and let it go. And then let go of directing the breath You can stay aware of the breath if you'd like and notice how soft and subtle it becomes. Then you can let go of it entirely and just allow yourself to be. Without noticing, Without moving, Without doing, Without vigiling. Just resting, Just relaxing. I'm just dropping back and dropping back. And seven. And softening. And surrendering into shavasana. If you notice, You get it all antsy or fidgety. Just know this. Okay. Give yourself another minute or two just to rest. To incorporate everything that you've done. And to notice how it feels just to be without doing, Planning, Replay. Or C. It's so loud. Sometimes it's really hard and that's okay. We grow from challenges. We'd like you to begin to live at the wrists and ankles. You can walk the head side to side. You can stretch the arms overhead. Take a nice little breath in. And letting it go. Then in your ears. You can stay on your back and not move at all or bend your knees rock over to one side and press yourself up to a comfortable seat. Any position you like, Bringing the hands back in front of your heart. Bowing your head to honor yourself your practice the energy that we share here And a last breath in of gratitude. As you let it go feel free to reopen your eyes when you're ready Thank you for practicing. Namaste.