Slow Morning Flow: Wake Up The Whole Body

53:38

53:38

Slow Morning Flow: Wake Up The Whole Body

by Maryam Vahedi

Type

guided

Activity

Meditation

Suitable for

Everyone

Start your day with this slow morning flow, a gentle full-body practice to help you wake up, move, and stretch from head to toe. This is an unhurried flow with slow transitions and time to feel each shape. We move through the whole body to ease out stiffness from sleep and build a little warmth and energy, opening the spine, side body, hips, hamstrings, chest, and shoulders. It's a good way to start a busy day or loosen up before you sit at a desk. By the end, you'll feel looser, clearer, and more awake. Suitable for all levels, no experience needed. Props are optional but welcome: a bolster or pillow, a couple of blocks, and maybe a blanket for Savasana.

Morning Routine Stretching Beginner Friendly Yoga Relaxation Breathing Exercises Gratitude Body Awareness Seated Posture Body Scan Cleansing Breaths Gratitude Practice Child Pose Happy Baby Pose Shavasana

Meet your Teacher

Hubbards, NS, Canada

Meet your Teacher

Hubbards, NS, Canada

Transcript

In the accountable seat. Sitting with your spine tall, Your neck straight, Chin parallel to the mat. And soften your gaze or close your eyes. That feels good. Beginning to arrive here. Notice. The areas of your body that are touching the mat and just feel. Grounded and supported by the mask. Let your shoulders soften down your back. Allow your time to fall away from the roof of your mouth. Soften the muscles of your face. And come to your breath, Just noticing how your breath feels. Without trying to change it, Just feel. The breath moving in and out of your body. Noticing the quality of your breath, If it's fast or slow, Deep or shallow. Quiet or loud. Taking a few cleansing breaths here together. Take a deep breath in through your nose. Then open your mouth and slowly and quietly sigh it out. Good, Two more like that. Deep inhale through your nose. And exhale slowly through the mouth. Let it go. Last one, Deep breath in. Open your mouth and sigh it out. Now continue breathing deeply. In and out of your nose if that feels good for you. And as you sit here, Bring your awareness to your body. Scan from the crown of your head. All the way down. Down your torso, Your arms, Your legs. Just notice if there's any part of your body that's a little tight or sore today. That may need a little bit more love during practice. And just being mindful of that. If anything I say during practice doesn't feel right for you, Please don't do it. Come out of the pose and take a resting posture that works for you. Bring your hands by your side. As you inhale, Reach your arms all the way up, Palms touch overhead. And exhale to bring your hands to your heart center. And bow your head to your hands and think of one thing that you're grateful for today. Inhale, Reach your arms all the way up. And exhale, Hands to your heart. One more inhale. And exhale. Now, Let your hands rest somewhere on your legs or on your lap. And then just start to bring your right ear towards your right shoulder. See if you can soften your shoulders down your back. Just feel this stretch. On the left side of your neck. You can tuck your chin a little bit if that feels good. Just noticing how this feels. In the left side of your neck and your shoulder. You can bring your left hand, Your left fingertips on the mat by your side or on a block. You can walk them back a little bit, Just noticing how this changes the stretch. Deep breath in. And exhale, Slowly come back to center. And just pause here, Drop your chin towards your chest. Switching sides, Bring your left ear towards your left shoulder. And just notice how this side feels. And it will probably feel different. You can tuck your chin. A little bit if that feels good, Just noticing it. Not pulling too hard. Bring your right hand by your side if that feels good maybe walk your hand back a little bit Deepening the stretch. Deep breath in. Exhale let it go and slowly come back to center and again just drop your chin with your chest. And then come back up. Bring your left hand by your side, Fingertips on the mat or on a block. As you inhale, Reach your right arm all the way up and over towards the left side. Good, You can walk your hand more, Lean a little bit more towards the left side. See if you can ground your hips down. And you can look down or to the side and maybe look up if that feels good in your neck. Feeling the stretch from your right hip all the way to your right fingertips. Deep inhale. And exhale. Slowly start to come all the way up and switch sides so right fingertips on the mat by your side as you inhale reach your left arm up and over to the right. Grounding your hip. Feeling long on the left side of your body, Softening your shoulders. Breathing deeply. Good, Slowly come back to center. We're just gonna come to an easy twist. So bringing your left hand behind you, Tense your fingertips so you can use your arm to sit tall, And then bring your right hand to the outside of your left. And then as you inhale, Sit a little bit taller and exhale to twist from the belly. So you can tuck your chin, You can look over your left shoulder. Just feeling this twist in your spine. With every inhale, Sit a little bit taller. With every exhale, Twist just a little bit more. And come back to center and switch sides. So right hand behind you, Tent your fingers, Use your arm to sit tall, Left hand to the outside of your right leg. Inhale to sit tall and exhale to twist. You can look over your right shoulder. Tuck your chin. Breathing deeply. And twisting a little bit more with every exhale. Come back to center. And then from here, We're just going to roll onto our hands and knees. Coming into a tabletop position. So finding tabletop, Spread your fingers wide. Your wrists under your shoulders, Knees right underneath your hips. You can keep your toes tucked or come to the tops of the feet. You can pat your knees. And just pause here in tabletop, Looking straight down, Shoulders away from your ears. Belly to spine. And then moving through some cat cows as you inhale drop your belly open up your heart look up Exhale to round your back touch your tail look down Inhale, Drop your belly, Open up your heart, Look up. Exhale, Round your back, Tuck your tail, Look down. One more inhale to cow pose. And exhale to cat pose. Come back to tabletop, Bring your knees as wide as the mat, Big toes together, And then push your hips back towards your heels, Coming to a child's pose. You can bring your forehead down to the mat or to a block. Keeping your arms active so spreading your fingers, Pressing your fingers and palms of the hand to the mat. Your elbows are probably lifted off the mat and you're actively pushing your hips back towards your heels. You're not necessarily touching, Just moving in that direction Breathing deeply, Feel your body expand as you breathe in. And see if you can melt a little bit closer to your mat as you breathe out. You're gonna come back to tabletop. Bring your knees under your hips. Wrists under your shoulders. Then from here, Extend the right leg back, Keeping the toes on the mat to start. Just rock back and forth a few times, Noticing how this feels in your right ankle, In the back of your leg. In your shoulders, In your wrists. Come back to center and you can stay here with your toes on the mat or if you like flex your foot and lift your heel up just to the level of your hips. Again, Stay here, Or if you like, You can bring your weight on your right hand and extend the left arm forward, Your thumb faces up, And then pull your shoulder away from your ear. Okay, Coming to balancing table. Hold your belly to spine, Looking straight down, Back of the neck long. Again, Stay here or moving with our breath, Inhale to reach, Get long. As you exhale, Round your back, Bring your knee and your elbow under your body. Inhale, Reach, Get long. Exhale to round your back. One more inhale. And exhale. Good, Inhale, Reach, Get long. And exhale, Slowly bring everything back down, Coming to tabletop. Good, Bring your knees wide, Big toes together, And push your hips back towards your heels. Coming to child's pose. Breathing here. Noticing your breath. And slowly push up to table. And then extend the left leg long this time, Keeping the toes on the mat to start just rocking back and forth. Again, Just noticing these first. Few poses, Movements, Just noticing how. Your body feels. And then you can stay here with your toes on the mat, Or if you like, Flex your foot, Lift your heel up to the level of your hip. You can bring your weight on the left palm and extend the right arm forward, Thumb faces up, And then shoulder down your back away from your ear. Pull your belly to spine, Balancing table. You can stay in stillness, Or if you like, Inhale, Reach, Get long. Exhale to round your back, Knee and elbow under your body. Inhale to reach. Exhale, Round your back. Inhale, Reach. Exhale around your back. One more inhale. And exhale. Good. Inhale, Reach, Get long. And exhale, Come back to table. Pausing in tabletop, Moving through some cat-cows. Inhale, Drop your belly, Open up your heart, Look up. Exhale to round your back, Tuck your tail, Lift up. Inhale to cow pose. And exhale to cat. One more inhale. And exhale. Come back to tabletop walk your hands forward tuck your toes under push your hips up and back downward facing dog okay first down dog of our practice you can stay in stillness or maybe you walk your dog bending one knee and then the other And just noticing how this feels in the back of your legs. You can walk your hips from side to side. Good. And then coming to stillness. So bending your knees a lot, Pressing your hands down, Pushing your hips up towards the ceiling, Allowing your head to hang heavy. You can nod your head yes, Shake your head no. Good, Keeping your spine long. And your heels are moving towards the mat, Again, Not necessarily touching or even close. And take a deep breath in. Open your mouth and sigh it out. Okay. Next inhale, Lift your heels, Bend your knees, Look forward between your hands. As you exhale, Slowly step to the top of the mat, Coming to a forward fold. You can keep your feet hip distance apart. Closer together. And fingertips can stay on the mat, They can come to block. You can bend your knees a lot and let your upper body just hang here. You may want to grab opposite elbows, Just bringing a little bit more weight to pull your upper body towards the mat. Let your head and your shoulders be soft and heavy. Maybe nod your head yes, Shake your head no. Thank you. You can stay in stillness or maybe. . . Start to bend one knee and then the other just rocking from side to side again noticing um if you feel a release in your back in your spine this should feel really good and Goodbye. Making sure there's no. . . Sharp stretching or pain in the backs of the legs. Bending your knees as much as you need. Good, Coming back to center, Bring your hands to your shins. As you inhale, Lengthen your spine. And then exhale to fold forward. Two more like that. Inhale, Halfway lift. Lengthen your spine, You're looking down. And exhale to fold. One more inhale. And exhale. Good next inhale come all the way up reach up your palms touch overhead And exhale to bring your hands to your heart center. Pausing in mountain pose, You can bring your arms by your side. Just pausing here. Resist the urge to move, Fix your clothes. Just pause, Feel your feet grounded. Feel the four corners of your feet pressing down. You can lift your toes up. Notice how that feels in the bottom of your feet. And then holding onto that feeling, Slowly bring your toes back down. Next inhale, Roll your shoulders up towards your ears. And down your back, Open up your heart. Slight tuck of the chin, You can soften your gaze or close your eyes. Inhale to reach up. Exhale, Bring your hands to your heart center. Inhale to reach. Exhale hands to your heart One more like that, Inhale. And exhale. Bring your left hand by your side. And as you inhale, Reach your right arm up and over towards the left side. Good. Feeling the stretch on the right side of your body, See if you can press your feet, Especially your right foot down a little bit more. You can look down or to the side or look up if that feels good in your neck. Inhale here, Exhale maybe lean a little bit more. Inhale, Come all the way up, Reach both arms overhead. And exhale, Bring your hands to your heart. Switching sides, Right hand by your side. Inhale to reach your left arm all the way up and over towards the right side. Pressing both feet, Especially your left foot down a little bit more. Feeling the stretch from your left foot all the way up to your left fingertips. Inhale here. Exhale to lean a little bit deeper. Slowly come all the way up, Reach both arms overhead. And exhale, Bring your hands to your heart. Good, Moving through some hacks on salutations. Inhale to reach up. Exhale, Fold forward over your thighs. Bring your hands to your shins, Halfway lift, Inhale. Fold forward, Exhale. Inhale to come all the way up, Reach up, Palms touch overhead. And exhale, Hands to your heart center. We're going to do two more like that. Inhale to reach. Exhale, Fold. Halfway lift as you inhale. Fold forward as you exhale. Inhale to come all the way up reach up palms touch overhead Exhale, Hands to your heart center. Last one, Inhale. And exhale. Half way there. And forward. Inhale to rise. Exhale, Hands to your heart. Pausing here in Mountain. Just noticing. Your breath, Noticing your body. Inhale to reach up. Exhale, Fold forward over your thighs. Bring your hands to your shins, Halfway lift, Inhale. Fold forward, Exhale. Plant your palms or fingertips on the mat. And then step the right foot back and drop the back knee. So coming into a low lunge, You can adjust your feet, Walking your left foot forward a little bit, Maybe bringing your ankle, Your knee right over your ankle, Mixing my body part. So hands on either side of your front foot and see if you can push. Your hips forward a little bit, Feeling the stretch on top. Of your right thigh. You can open up your heart towards the front. Shoulders away from your ears. Now moving with our breath, Inhale here. As you exhale, Pull your hips back. Straighten the front knee, Flex your foot. And then exhale back to your lungs. Inhale, Hips move back, Straighten your legs, Flex your foot, Lean towards your legs. And exhale back to your lunge. Here, One more inhale. And exhale. Coming to a twist so you can plant your right palm down on the mat or on a block. You can, If you like, You can lift the back knee up, So tuck the back toes. As you inhale, Lift the back knee, Twist towards the left side. Left hand can stay on your hip or you can reach it all the way up. Your back knee can be on the mat if that feels better. Stacking your shoulders wherever you are. You can look up towards your thumb if that feels good. And then check your front knee. It wants to move away from you. See if you can bring it towards your body. Deep breath in. Exhale all the air out. One more inhale. And exhale, Bring your hand down, Drop the back knee, And then step it back. To tabletop. Get knees on your hips, Wrists on your shoulders, Inhale, Drop your belly, Open up your heart, Look up. Exhale to round your back, Tuck your tail, Look down. Inhale to cow pose. Exhale to cat One more inhale. And exhale, Round your back. Please come back to table. Walk your hands forward, Tuck your toes under, Push your hips up and back, Downward facing dog. So you can stay in stillness or walk your dog if that feels good. Good, Take a deep breath in. Exhale all the air out. Next inhale, Lift your heels, Bend your knees, Look forward. Exhale, Slowly make your way to the top of the mat coming to a forward fold. Hands to your shins, Halfway lift, Inhale. Fold forward, Exhale. Inhale, Come all the way up, Reach up, Palms touch overhead. Exhale, Drop the left arm, Reach your right fingertips to the left. Inhale to come all the way up, Reach up, Palms touch. Exhale drop the right arm, Reach your left fingertips to the right. Inhale come all the way up reach up palms touch overhead And exhale, Hands to your heart center. Inhale to reach. Exhale to fold. Bring your hands to your shins, Halfway lift, Inhale. Full forward exhale fingertips on the mat or on blocks Bring the left foot back. And then drop your left knee on the mat. Again, Adjust your legs, Adjust your feet, Front knee over your ankle. You can push your hips forward, Feeling the stretch on top of your left thigh. Making sure that The front knee is right over your ankle and you can open up your heart to the front. Breathing deeply. Back toes can be tucked if that feels better in your knee. Good, Now moving with our breath, As you inhale, Pull your hips back, Flex your foot, Straightening the right knee. Lean towards your leg. Good. Exhale back to your lunge. Inhale to pull your hips back, Lean forward, Flex your foot. And exhale to your lunge. One more like that, Inhale. And exhale. Good, Moving to our twist, Plant the left palm. You can lift the back knee up if you like, Tuck the back toes, Lift your knee up and twist to the right. Right hand can stay on your hip. Or you can reach it all the way up. Backing your shoulders. Good. Check the front knee. See if you can pull it towards your body. Front knee still right over your ankle. Look up towards your thumb if that feels good. Breathing deeply. Pressing the left heel back if your knee is lifted. Deep breath in. As you exhale, Slowly bring your hand down, Drop your knee, And then step it back. To tabletop. Spread your fingers wide, Wrists under your shoulders, Knees underneath your hips. Inhale to drop your belly, Open up your heart. Exhale to round your back, Tuck your tail, Look down. Inhale to cow pose. And exhale to cat. One more inhale. And exhale. Good, Come back to table, Walk your hands forward, Tuck your toes under, Push your hips up and back, Downward facing dog. Good, Take a deep breath in through your nose. And then open your mouth and sigh it out. Let it go. Let's do one more like that. Deep inhale through your nose. And sigh it out. Let it go. Slowly start to walk your hands back towards your feet. Coming to a forward fold at the back of your mat now. Good, Just hanging out here. You can bend your knees a lot, Bringing your belly on top of your thighs. Let your head and your shoulders feel heavy. Bring your hands to your shins, Halfway lift, Inhale. Fold forward as you exhale. Inhale, Come all the way up, Reach up, Palms touch overhead. And exhale, Bring your hands to your heart. It, Pausing in Mountain, The back of your mat. Bring your hands to your hips and then you're going to step forward with the left foot. So we're going to come to a warrior one stance here. So back foot is pointing to the top right corner of the mat. And see if you can turn your shoulders so they're facing the short edge of the mat. And then start to bend the front knee. So as you bend your knee, You may need to adjust your feet. Make sure the back heel is grounded. You're pressing your foot down, Back leg straight and strong, Front knee is bent. Make sure your knee isn't going past your ankle. If it is, You just need to adjust your stance a little bit. And then see if you can pull the left hip back, The right hip forward. Good. You can stay here with your shoulders stacked right over your hips. If you like, You can reach your arms up, Coming to warrior one, Drop your shoulders down your back. Slight tuck of the chin so the back of your neck is long. Pull your belly towards your spine. And then again, Think about moving the left hip back, Right hip forward. Good. Back foot is pressing down. To the mat, Back leg straight and strong. Take a deep breath in. Long breath out. You can stay here or if you like you can bend your elbows and open up your heart coming to W arms here. Bringing your shoulder blades together and your back. Deep breath in. Exhale bring your hands to your heart start to straighten the front knee and we're coming into pyramid pose So for this you can start to adjust your stance a little bit walking your feet closer. And then when you're ready, Open up your heart. As you exhale, Lean forward. And from your hips, Good. You can stay halfway. You can bring your hands to blocks on either side of your foot. You can bring your hands somewhere on your left leg. Make sure you're not pressing your knee back. You can have a slight bend in the front knee. And then when you get here, Think about moving the left hip back, Right hip forward, And just notice how that changes the feeling in the back of your leg. And if you like, You can start to fold all the way down. Over your front leg, Back leg straight and strong, Pressing the back foot to the mat. Inhale, Spine gets long. Exhale maybe you lean a little bit closer to your leg From here, Bring your hands to either side of the front foot. And then start to come to your back toes. So just coming to your back toes, We're going to move to standing splits but you can stay here with your toes on the mat or you can bring a slight bend in the front knee maybe start to hover your toes maybe lift them up a little bit more you can walk your hands forward if you need to And just start to. . . Lift the back heel up. And lean closer to your front leg. Let your head be heavy. You can walk your hands back. You can maybe grab your ankle or your shin with one hand. Maybe both. Noticing how your balance feels here today, And if you're off balance, That's completely okay. Deep breath in. Long breath. Good from here slowly bring your foot to the outside of your left foot so right foot to the outside of your left foot so you're crossing Your legs. And just folding forward. Good. Feeling the stretch in the back of your right leg. Bring your hands to your shins, Halfway lift, Inhale. Fold forward exhale good inhale come all the way up reach up palms touch overhead and exhale bring your hands to your heart center center good standing with your legs crossed And then inhale to reach up, Interlace your fingers, Let your index fingers go, And you're going to lean towards the left side. Good. Feeling the stretch on the right side of your body. Soften your shoulders down your back. Take a deep breath in. Exhale. To lean a little bit more. Good, Inhale, Come all the way up. And exhale, Fold forward over your thighs. Bring your hands to your shins, Halfway lift, Inhale. Fold forward as you exhale, Good. From here, You're gonna bring the right foot back to a lunge. Drop the back knee. Good, And then bring the left knee back, Coming to tabletop position. Inhale, Drop your belly, Open up your heart, Look up. Exhale, Tuck your toes, Push your hips up and back, Downward facing dog. Good, So just notice. How your body feels here, You can walk your dog or stay in stillness. Take a deep breath in through your nose. Open your mouth, Sigh it out, Let it go. Slowly walk your hands back towards your feet. Bring your hands to your shins, Halfway lift, Inhale. Fold forward as you exhale. Inhale, Come all the way up, Reach up, Palms touch, Overhead. And exhale, Hands to your heart center. Good. You can bring your hands to your hips and then step the right foot forward. I'm getting ready for warrior one on the second side. So adjust your feet to start. Back foot is pointing to the top left corner of the mat. And then when you're ready, Start to bend the front knee. Good. Make sure when you bend your knee, You don't lift the back heel up. So if you are, You can just walk your feet closer. Front knee over your ankle, And then think about moving the right hip back, The left hip forward. You can stay here with your hands on your hips. You can bring your hands to your heart or reach all the way up. Coming to warrior one on the second side. Shoulders right over your hip. Belly to spine. Change your time. You can stay here or you can bend your elbows, Open up your heart to the sky. Take a deep breath in. And exhale to bring your hands to your heart, Start to straighten the front knee. Getting ready for pyramids, So adjust your stance if you need to. And then inhale to open up your heart. As you exhale, Hinging from the hips. Lean forward. You can stay halfway. You can bring your hands to blocks. You can bring your hands somewhere on your leg. You can have a generous bend in the front knee. So being really mindful of how this feels in your right hamstring. Back leg still straight and strong, And you can lean forward if you want, Bringing your hands to your chest. The mat or grabbing. Your ankle. With every inhale, Your spine gets long. With every exhale, Lean a little bit closer to your legs. Think about moving the right hip back, The left hip forward. Good then bring your fingertips on the mat if they're not there already and you can roll onto the back toes so getting ready for standing splits or you can just stay here with your toes on the mat. If you want to challenge your balance, You can start to lift your toes up. Maybe all the way up. You can walk your hands back towards your foot, You can grab. Your ankle or your shin with one hand, Maybe both. Just noticing how your balance feels on this side. And it probably feels different. Deep breath in. And then as you exhale, Bring your foot to the outside of the right foot. So coming to a forward fold. With your legs crossed. Your left foot to the outside of the right. Bring your hands to your shins, Halfway lift, Inhale. And fold forward as you exhale inhale come all the way up reach up palms touch overhead and then interlace your fingers and see if you can interlace them the opposite way so the way that feels weird and let go of your index fingers pointing up Good. Inhale here. Exhale, Lean to the right side, Feeling the stretch on the left side of your body. Deep breath in. Long breath out. Good, Slowly come back to center. And exhale, Fold forward over your thighs. Bring your hands to your shins, Halfway lift, Inhale. Fold forward, Exhale good from here. Step the left foot back. Drop the back knee, Coming to your lunge. And then bring the right foot back, Coming to tabletop. Knees as wide as the mat, Big toes together. Inhale to drop your belly, Open up your heart, Look up. Exhale to round your back. And move to child's pose. Good, Pausing here. And child's pose. Deep, Long breaths in and out of your nose. Feeling your body expand as you breathe in. And soften as you breathe out. And slowly push up. To your hands and knees, Walk your knees forward, Cross your ankles. And sit back onto your hips, Coming to a seat. So pausing here and i see just noticing how you feel. And then moving to your back. Coming to your back, Hug your knees into your chest. Just gently rocking from side to side. Massaging. Your back, Maybe making circles with your knees. In one direction and then the other. And then bring your feet flat on the mat. And we're gonna come to our figure four shape, So. Flex the right ankle, Bring your ankle on top of the left thigh. Good. So stay here with your left foot on the mat. And just think about moving. The right knee away from you. So you're not pressing or pushing anything, Just being really mindful of how this feels in your knee, Flexing your foot a lot to protect your knee. If you want a little bit more, You can start to lift the left foot off the mat and grab the back of your thigh. Or your shin. Wherever you are make sure your shoulders are Grounded, You're not rolling your shoulders up towards your ears. Good. And just notice where you feel this pose. You can stay in stillness or if it feels good, Maybe gently rock from side to side. Making sure to flex both feet to protect your knees, Making sure there's no. . . Pain or discomfort anywhere in your body, Especially in here. Deep breath in. And a long bow. Yeah. One more inhale. And exhale, Slowly bring your foot down. We're gonna come into our twist. So if you wanna cross your legs, Continue to cross the right leg over the left, And then lift your hips up to the right side and let your knees fall to the left. Good. If crossing your legs doesn't feel right, You can stack your knees and allow your knees to fall towards the left side. You can bring your arms to either side. Or you can come to cactus arms if that feels better. You can turn your head towards the right. Soften your gaze or close your eyes. And just breathe into this twist. Slowly come back to center. Uncross your legs if they're crossed. Just pause here with your feet flat on the mat. Your hips grounded, Spine. Long. Supported by your mask. Moving to the second side, So flex the left. Foot and bring your heel on top of the right thigh coming to figure four on this side. And this may feel enough already. You may feel a stretch in the back of your neck. Or on. The outside of your left thigh. If you want a little bit more, You can start to lift your right foot off the mat, Grabbing the back of your thigh. Or your shin, Flexing both feet, Making sure your knees are parallel. Comfortable and protected. And then stay in stillness or maybe slowly rock from side to side if that feels good. Just breathing into this pose, Noticing where you feel the pose. And see if you can visualize your breath moving to that area in your body. And softening as you exhale. Slowly bring your foot back down. If you want to cross your legs for your twist. Continue to cross the left leg over the right. Lift your hips up to the left and let your knees fall to the right side. And crossing your legs may not feel right on this side, So you can just stack your knees. And let them fall to the right. Arms reach to either side, To cactus. Or even overhead if that feels good. You can turn your head to the left side. If that feels good in your neck, Soften your gaze or close your eyes and just breathe here into this twist. Slowly come back to center. Uncross your legs and hug your knees in towards your chest. And just rocking gently from side to side, Maybe coming to happy baby pose if that's in your practice. Or any other posture your body needs. Before moving into Shavasana. So taking anything else you need. And when you're ready grabbing any layers or props to get settled and comfortable in your final resting posture. And have your knees bend. Bring a bolster under your knees, Making sure your hips are grounded. Your lower back is comfortable. Shoulders heavy. Arms by your side, Palms face up, Fingers gently curled in. And soften your jaw. Allow your tongue to fall away from the roof of your mouth. Soften the muscles of the face and your eyelids, Allowing your eyes to gently close. And then scan from the crown of your head all the way down. To your fingers and your toes. And see if there's any part of your body that you can soften. Just a little bit more. Get a little bit more comfortable here in Shavasana. Allow your body to rest and breathe naturally. And take in the effects of your practice. Take a deep breath in. And a long breath. One more just like that, Deep inhale. Full and complete exhale, Let it go. And slowly start to bring some movement back to your body. Moving your fingers, Your toes. Your wrists, Your ankles. Maybe gently rocking your head from side to side. And when you're ready, Bend one knee and then the other. And roll onto your right side in a fetal position. Using your bottom arm as a pillow. Pausing here for a few breaths. And push yourself up to a comfortable seat. Sitting with your spine tall. Your next straight 10 parallels for the mat. Soften your gaze or close your eyes. Allow your shoulders to soften down your back. Bring your hands by your side, Inhale to reach all the way up, Palms side to shoulder height. And exhale to bring your hands to your heart. And thank yourself for coming to your mat today, For spending this time for yourself. For your practice. Thumbs to your third eye, The space between your eyebrows. May your thoughts be kind. Thumbs to your lips, May your words be caring. And thumbs to your heart center. May your heart be filled with love and gratitude. Thank you for practicing with me today. Namaste.