LIVE: Slow Flow Yoga + Nadi Shodhana (March 8, 2026)

1:19:52

1:19:52

LIVE: Slow Flow Yoga + Nadi Shodhana (March 8, 2026)

by Amelia Andaleon

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

4

This track is a recording of a live Insight Timer yoga live class on March 8, 2026. This class begins with a short meditation and alternative nostril breathing, nadi shodhana, followed by slow flow yoga. Class ends with savasana in silence, and some discussion after the class. No yoga experience is necessary for this class. Grab all the props you need to make yourself comfortable. Suggested props: Blanket(s), blocks, pillow, bolster (or some support under knees when lying down) Photo: Amelia beginning class in Nadi Shodhana with her yoga pup, Kobe, saying hello.

Meet your Teacher

Amelia Andaleon

San Francisco, CA, USA

Meet your Teacher

Amelia Andaleon

San Francisco, CA, USA

Transcript

Welcome to Spiritual Fit Yoga. This is Amelia Andeleon and today's recording is from a live yoga class I taught on the Insight Timer app. We started off talking about daylight savings time. Today it's March 8th and how that felt and then the recording starts here just as we're taking a seat and begin with Nadi Shodhana which is alternate nostril breathing. This class is a slow flow class starting off in a little meditation with a pranayama. At the end of the class there's going to be silence for Shavasana and then there's some discussion about just life and yoga and meditation and the positive impact on I share about my life and then share a little bit about my yoga hike that I did yesterday to end Alzheimer's and then I thank everybody for coming to the class. And I do want to let you know that you might hear some little pitter-pattering of my dog Kobe especially at the very beginning near the Nadi Shodhana. Just FYI and I just invite you to do your best to take care of yourself whether you want to grab a blanket to put down on the mat because we're going to be down on our knees for some low lunges or even if you like some cushion when you're on your knees for a cat-cow or tabletop and you might want to grab blocks and also a blanket if you want to put it on top of you for Shavasana or roll up a bolster or a pillow or something underneath your knees when you lay on your back again for Shavasana to support your lower back. Thank you so much. Enjoy this live recording from Insight Timer and I do have a couple more Sundays that I'll be teaching on March 15th and March 22nd and these classes are free on the Insight Timer app. You'll find out more in the episode notes and I'll also put in a link for my Costa Rica retreat. I've been offering the early bird specials so the spots have been going and if you're really interested in those I'd love to hear from you. Again, I'll put that link in the episode notes. Thank you so much for being here. I appreciate you. Share this episode. Share this podcast if you find it valuable. Share it with your friends and any ratings and reviews are always, Always appreciated and I'm sharing this now because at the very end I'm just going to let the class end. Keep your eyes open or your eyes closed. Just start with some settling breaths, Your natural breaths, Without me guiding you. Let's take five cycles of breath. Before we begin our Nadi Shodhana, Today's class is titled Sacred Sunday Yoga. So what does it mean for you to enter a sacred space? Consider an intention to create that sacred space, That inner space. The intention on how you create space where you practice today. And acknowledge yourself that you are already a sacred space. Nadi Shodhana, Alternate nostril breathing. I'll guide you. You'll take one thumb on right nostril, Your second and third fingers right in between the eyebrows and then your fourth finger will gently rest on the opposite nostril. So we'll start with the right thumb on the right nostril, Second and third fingers in between the eyebrows and then the fourth finger is just resting. We're not closing it yet. Go ahead and close the right nostril. Inhale through the left nostrils. Exhale out of the left nostril. And close the left nostril. Inhale through the right nostril. And now let's switch. Close the right nostril. Exhale through the left. Inhale left. Exhale open up the right. Exhale right. Inhale right. Close the right nostril. Exhale through the left. Inhale left. Close the left nostril. Exhale through the right. Inhale right. Exhale left. Inhale left. Exhale right. Inhale right. Exhale left. Slowing it down. Inhale left. Exhale right. Inhale right. Exhale left. Inhale left. Exhale right. Three more. Inhale right. Exhale left. Inhale left. Exhale right. Inhale right. Exhale left. Inhale left. Exhale right. Last one. Inhale right. Exhale left. And relax your arms down. Breathe with both nostrils and notice. We may be seeing or hearing my dog Coding. He will come into the camera every once in a while. All right. Just notice how you feel. How does it feel? The breath? Maybe even physically, Especially if you're feeling any allergies or feeling any stagnant energy here. Just cleansing and clearing. And our breath work here today for our Vinyasa class is with the mouth closed. Ujjayi breath. Inhale through the nostrils. Mouth is closed. Exhale through the nostrils. Mouth is closed. Take four more on your own. And noticing how does it feel now to breathe through both nostrils? One more breath. Sigh and let it go. Bring your palms together. Anjali mudra. Touch your thumbs to your heart space and set your intention, Your sankalpa for today. And connect it to your sankalpa. Create an affirmation and intention. And say it in the positive sense. And consider saying it with I am and then a word, A phrase that connects. It will help you manifest your intention today. An example I often share is if your intention is I want to be more peaceful in my life, An example is repeating I am peaceful as if it's already manifested. Now picture in your mind's eye. Feel it in your body as you repeat this intention, This I am statement just three more times. Embody it with the energy and what you feel and what you see. Really feeling these words, This intention. As you inhale, Breathe into your intention. And as you sigh, Release any attachment to outcomes or results. Breathe into your intention. Release attachment to outcomes or results. Inhale, Bring your arms up towards the ceiling, Towards the sky. Look up if it's comfortable to you. Hands to your heart. Exhale, Slowly bow down. Inject your hips. Walk your fingertips forward. And you don't need to touch the ground. Just notice how it feels. Notice how you feel in your hips. You go back. One more breath. Slowly rise. Go ahead and switch legs. Whatever leg was in front, Go ahead and bring the other shin in front. Inhale, Reach the arms up towards the ceiling. Exhale, Pull that energy into your heart space and slowly bow down. Just gently we're warming up the body and notice how does the hips, The hips and the back, Anything, The neck, What do you feel? We don't need to touch our forehead down to the ground. Remember, We're just starting. We're sticking out the head and relaxing the face. I'm going to start with some gentle stretches. Slowly lift up. Straighten both legs and you just jiggle out in front of you. Go ahead and massage your upper thighs. Maybe massaging your kneecaps. Maybe you felt that all the way down to your ankles, Maybe the inner arches of your feet. So sometimes even if you're not used to crossing the knees or bending the knees and then opening meditation, You know, Give yourself that time to just feel what you feel. And please practice it. Hamsa, Take breaks whenever you need today. Now with your hands behind you and you don't have to have your fingers touched or your pinkies touched, But just see how close you can bring your hands. Again, Letting go of any attachment to outcomes or results. And I'm going to invite you to come up onto your spider fingers instead of flat palms. Come up onto spider fingers and gently open up the fronts of the shoulders just a little bit. So just notice how this feels first. Look forward, Set your eyes on one spot, Set your trishti. Breathe here, Sitting up tall on your spine. Ujjayi breath. So just with the fingertips behind you and the front of the shoulders open just a little bit. Notice the breath in the front of the chest and the front of the shoulders. Feeling that breath in the connective tissue just underneath the skin. Connecting to the muscles, Connecting to the bones. So notice how this feels. If it feels a little bit too intense, Then take your fingertips out wider or maybe walk your fingertips in a little bit more. So don't force anything here. Just where you can stay here with a steady breath. Warming up here. If it's comfortable for you, Inhale as you press your chest forward a little bit. Exhale, Hold. If it's comfortable, Maybe starting to inhale, Lift your heart up a little bit. Exhale, Hold. Empty out. Maybe lifting the heart and the head goes back a little bit. Exhale, Release that breath. Three more breaths, Slowly progressing, Opening in this first gentle backbend. Two more breaths. Opening up the heart, Gently and slowly. And then exhale, Slowly bring your chin down toward your chest. Walk your fingertips forward. Keep your chin down and just shake out your wrists. Roll your wrists one direction and then the upper direction. All right, Now come on to your shins. Say F on your knees. Let's warm up. Barre seated. Interlace the fingers out in front of you, The elbows straight. Inhale. Exhale, Round the back. Press the arms away from you. Palms are away from you. Inhale, Come up on the knees, Up on the shins. Maybe looking up if that's comfortable. Exhale, Circle all the way around. Start to sit on your heels, Reaching that energy all the way around. And imagine that you're expanding your energy all around you. Hands at your heart. Breathe in and breathe out. Interlace the fingers, Straighten the arms, Look right to the palms. Exhale, Round the back. Press the arms away from you. Inhale, Up on the shins. Reach the arms up, Looking up. Exhale, Reaching out, Expanding your energy, Reaching the arms away from you. Sitting back on your heels. Hands to your heart. Hold here. One breath. Breathe in. Breathe out. Two more times. Straighten the arms, Look right at the palms. Exhale, Press the palms away. Round the back. Inhale, Up on the shins. Reaching up, Lengthening out. Exhale, Reach the arms out. Feel the energy all the way out through the fingertips. Slowly sitting back on the heels. Hands on your heart. Hold here. One breath. Last one. Arms are straight, Looking at the palms. Exhale, Push away from you, Rounding the back. Inhale, Up on the shins. Reaching up. Exhale, Like you're yawning, Stretching out. Slowly starting to sit back on your heels. Hands on your heart. Hold here. Big breath in. And big breath out. Drop your chin down towards your chest. Take a few breaths here. And consider putting a blanket down on your mat if you'd like, Like how I have set up. If you would like a little bit more cushion for your knees as we start bringing one knee down at a time for our lunges. All right, Now that you're set up, Breathe in. And breathe out. Slowly hands down to the ground for a tabletop. And position yourself as you would like. Is there a face? Maybe on top of the blanket. Stacking your shoulders on top of the wrists, The hips on top of the knees. Push the ground away from you as you round your back up towards the ceiling. As you inhale, Gently drop the belly down into a cow, But start to shift back into a child's pose. And then inhale, Rolling up the spine and then rounding the back, Coming into your cat pose. Inhale, Drop the belly down in cow. Shifting the hips back for a child's pose. Rounding up to your cat pose, Rounding the back. And a little bit of undulation. So I'm noticing I want my knees back a little bit. So bring some movement to the spine. Exhale, Round the back. Cat pose. Inhale, Drop the belly down in cow, But send your hips back like child's. And then roll the spine forward as you're coming into your cat pose. Then inhale, Dropping the belly down in cow. Send your hips back into child's. Rounding the back up into your cat pose. Inhale, Dropping the belly down, Sending the hips back, Child's pose. Rounding yourself up into your cat. And now drop the belly down, Sending the hips back into child's. Exhale into your cat pose. So do this a few more times on your own. Undulating the spine. Convecting to your breath. With your exhales, You're rounding the back in cat. With your inhales, Your heart is forward, Expanding the heart forward, Sending back into child's. You might have a different variation than this cat cow. So not rushing. Maybe notice even if you're rushing, It's slowing down. I'm going to suggest a pace and you can always choose your own pace during this class. Allow yourself to awaken and connect your inner teacher. Take two more cycles of whatever variation of your cat cow you want to take this morning. Waking up the spine. Waking up the mind and the brain, The body to connect to your breath. And then shift your way back into child's pose. Maybe consider taking your knees out wide. And maybe wiggling your hips back towards your heels. Arms are forward and rest your forehead down. Five breaths. Stay here in child's pose. Look towards your fingers and gently claw your fingertips towards the front of your mat so the backs of your wrists are pressing up towards the ceiling. So getting a stretch at the back of the wrist and then gently rest your forehead down. So there's a little bit more energy here in the arms. So it is just digging just gently, Not too much. Maybe 10% digging into your mat. Two more breaths. Feeling that energy all the way from the fingertips, The arms, The armpits, All the way down to your toes. Inhale. Exhale. Walk your arms over to the right. And now let the arms relax and meet the left hand. Gently rest on the back of the right hand. Five breaths on this side. Breathe, Noticing what you feel on the left side of your body. Inhale. Back to center. Come back onto the spider fingers. Stay here. A few breaths. Rest your forehead down. Inhale. Lift the forehead up. Exhale. Walk the arms over to the left. And then resting your forearms down, Resting the forehead down, And then the right hip may be resting on the back of the left hand. Again, Five breaths on this side. Inhale. Back to center. Exhale. Settle again into this modified child's pose on your fingertips. And maybe walking the fingertips forward a little bit more. Breathe. Feel a little bit more energy, A little bit more stretch in the arms, The entire body. We're breathing, But we're also circulating part of this life force within us. Let's see if you can do your best to keep the mouth closed with your inhales and your exhales. A slight constriction of the back of your throat just a little bit. Bring this whisper breath, This ocean breath, This victorious breath. Breathe in and breathe out. Let it go. Palms are down. Shift forward onto your tabletop. Let's do our cat-cow again. Exhale. Round the back up towards the ceiling. Inhale. Drop the belly down, Sending back towards your child's pose. Rounding the back up into cat. And then inhale into a cow. Now start moving forward and back a little bit further than you think you need to, To give you more space to undulate the spine. And just see how that feels. Rolling forward as you exhale into your cat. A little bit forward as you start to come into a cow and send your hips back. Two more times like this. Inhale into a cow. Exhale into a cat. Inhale into a cow and then we'll meet in our cat pose. Pause there. Breathe in and breathe out. We're going to take some hip circles. So as you're here in tabletop, Open thighs, Set your gaze down onto your mat and imagine that you can lengthen the back of your neck. So you may or may not have a mirror, It's okay. But imagine the crown of the head reaching towards whatever's in front of you, A wall, Maybe you're outside. And now lift the front of the pelvis up towards the belly button. Pull the lower ribs in towards the midline. Have a gentle engagement at the lower ass. Keep that holding here. Inhale. Exhale. Round the hips back towards your right heel. Exhale over to the left heel. Inhale to the left hand. Exhale to the right hand. Back to the right hip. So circling like that from the left to the right. So it might be small. As you take these hip circles this direction, You may find that you want to make it a little bit bigger. You might want to take your knees out wider. So I'm just following what my body wants to do. For whatever reason, My knees wanted to come out wider this time. So consider in this variation that there's no right or wrong. You're allowing yourself, You can even close your eyes. There's nothing to watch, Just allow yourself to connect into your body. Breathe in as you go forward. Exhale as you're circling back towards that right heel. Let's do one more circle this direction. And circling back towards the right heel. All the way forward for a tabletop. Bring your hands and knees back down onto your mat. Come up into a cat. Okay, We're going to add on here, But we're going to come back to those circles. Tuck your toes. With your exhale, Press up into a downward facing dog. Hip side, Just to give our knees a little bit of some space. Bend your right knee. Bend your left knee. Step your left foot into the center of your mat and then with your right leg high and just shake it out. Just go ahead and shake that out. And then open up the knee. Open up the hip and take some hip circles one direction, The other direction. Shake that right leg out. Right toes down. Drop on down. Back to child's pose. We're going to do that same thing we just did, But going the other direction with our hip circles. Let's rest here first. Two more breaths. Inhale back into the tabletop. Okay, So this time we're going to go from the right and then around to the left. Inhale, Reaching over towards the right hand. Exhale, Towards the left hand to the left heel. Inhale, Right heel, Right hand. Exhale, Left hand to your left heel. So inhale right and then exhale left. So same thing. You can close your eyes. Just feel into this, Making this as small or as big as the body would like right now. So this movement, We're moving through the shoulder joints, Moving through the hips, Staying connected to our inhales and our exhales. Ooh, Giant breath. Notice if you begin to speed up, If you find yourself rushing, I mean it happens, And just come back so you can have a complete inhale and a complete exhale. Two more times this direction. Breathe in and breathe. Meeting your tabletop, Maybe bringing your knees a little bit closer. Like I just had to brush your hands down, Rounding up into cat pose. Look towards your belly button. Tuck your toes. Exhale up into a downward facing dog. Bend your left knee, Bend your right knee. This time step your right foot towards the center of your mat. Reach your left leg high and go ahead and give your left leg a shake. And let's move through hip circles on the left side. So opening up the left side, Rotating that left hip and go the other direction. The left knee is bent. Moving to the left hip joint, Set the left toes down, Drop that down into a checklist pose. This time bring your hands back towards your hip. And as you're here, Feel your forehead touching the ground and gently massage the forehead side to side. Just bring some gentle attention to your third eye here. This third eye is associated with your inner teacher, Your inner wisdom, Connection to spiritual enlightenment. And then come into stillness and just feel that connection here. Your forehead gently touching your mat. Slowly bring your hands forward. Look back towards belly button. Inhale. Tuck your toes with your exhale downward facing dog. Step your left foot towards the center of your mat. Reach your right leg high. Hold here. Reach your right leg high. Come up onto the ball of your left foot. Notice if you're shifting forward into your palms. Send your weight back towards your heels as if something's holding onto your right ankle. Like giving your energy to lengthen. Create space in the spine. Grind on the hands down. Strengthen the arms. One more breath. Slowly pull your right knee in towards your ankles. Look towards your right thumb and then gently take your time. Step your right foot forward. Come into a low lunge. Left knee is down. So take your time getting that position. So left knee is down. Right foot is forward. And then notice if you want to bring the knee and the back knee and the front heel a little bit closer. Or if you want a little bit more, You can go ahead and bring your left knee back. So just notice. This is also a time that you may or may not want blocks. A block. One or two block. So just notice. All right. So hold here. Look down towards your right foot. Right big toe mound. Pinky toe mound on your right heel. Gently plugging down into your mat. Especially that big toe mound to prevent the right knee drifting out to the right side. And now from here, Set your gaze on one spot. It might be right out in front of you. It might be gently looking down towards the ground. Whatever's comfortable for your neck. And dropping in. Breathe in. And breathe out. So in this class, We're going to slowly add on, Building up from pose to pose. From here, You can stay exactly where you are. Or press your right foot down. We're going to stay in a low lunge. Just activate that right thigh as you interlace your fingers and then rest them on top of your right thigh. And then dropping the hips down to your comfort level, Creating that space in the upper thigh of the left leg. Setting your gaze out in front of you. If you're not familiar with Drishti, This is a practice which is really what yoga is about, Is to cultivate this clarity of the mind. This equanimity. Give yourself an anchor. The sound of your breath. Breathing in. And breathing out. Fingertips down to the ground. Shift back into the half splits. So shifting back, Balancing on your right heel. You might want to bring your blocks with you here. Inhale. Exhale. Melt the chest down. And then slowly round the spine out. So I'm not landing yet to hold. We're just gently feeling into a little bit of dynamic movement. Exhale. Melt. It's kind of like a jellyfish. Just gently moving up and down. And then when you feel ready, Go ahead and pause here. You can stay here with your hips off your back heel, Or you can consider shifting back and then sitting back on your left heel. So there's a couple of variations here. Choose what suits your body. And then hold here for five breaths. Your chest can be away from the thigh, Or maybe you're melting your chest down. So never forcing and letting go of any judgment or criticism. If you think, Oh my gosh, You're like all the way up here, As if there's some thought, There's something wrong with your body. There's not at all. Just nonsense. It is just what it is. It is what it is. Two more breaths. One more breath. Slowly shifting forward onto your right foot as flat. And then tucking your left toes, You're slowly going to bring your left foot all the way to the front. And it might take a couple of steps. Maybe takes a couple of hops. And then feet hip width apart, Come into a rag doll. Hands grab the opposite elbows. Moving back and running into the ball. Just shake it out. Shrug your shoulders back one direction. Shrug in the other direction. You can bend your knees here if you want. Maybe slowly, Gently sway side to side. Like really slowly, Like barely moving, Maybe a half an inch each direction. Sometimes I cue to invite students to sway side to side and actually know they're like swinging like really big, Like a pendulum. And that's, You know, That's all right. That's all right. But are you feeling it? Just be here to mindfully. Sometimes the smaller we move, The more still we are, The more we could feel into our body. Okay, Now come to the stillness. Breathe in. And breathe out. As you're holding here in stillness, Press your feet down. Maybe your knees are going to straighten a little bit. Start to activate the thighs. Bring some more stability and straight to the legs as you let that upper torso hang long and loose. You'll be in a very self-regulating class. So I might suggest to straighten the knees and then you notice, But nope, Not ready. And then you bend your knees. So listen to your teacher, Please. One more breath. Let it go. I'm going to touch down to the ground. I'm going to give you a choice. Those of you that like to take your vinyasa, High plank to low plank or step to downward facing. Otherwise you might be doing high plank to low plank. Upward facing dog. Tuck your feet on the ground. Thighs are lifted, Heart and chest forward. Tuck your toes, Downward facing dog. And then we'll all meet in downward facing dog. Breathe in and breathe out. Right foot towards the center of your mat. Reach up left leg high. Push the ground away from you so the weight is going towards that right heel and the left toes. Reach the left toes higher. Two more breaths. One more breath. Bring the left knee towards your nose. Look towards your left thumb. And then take your time. Whatever it takes to stick your left foot forward. Coming into your low lunge. And then position your right knee down. Reposition on your blanket as you need. And then top of the right foot down on the mat. Relax your shoulders. Again, Blocks are a great option here. So again, Looking at your left foot, Imagine that you can feel the bony part underneath that left big toe. Left big toe, Pinky toe on your left heel. Plug that into your mat. So what are we trying to do here is activate the thigh, But also again preventing the left knee from drifting out to the left. There's a variation where the knee will go out. We'll be doing that later. But right here, Firing up the thighs, Giving a little bit of a stretch in the upper thigh of the right leg this time. And always connecting to your breath, Setting your gaze on one spot. So in stillness, We set our gaze, But also when we move, It gives us the practice of mindfulness, Breath to breath, Even in our transitions, Movement to movement. Stay here. Consider lifting up, But ground your left foot down into the mat first. Interlace your fingers. And then rest on top of your left thigh. Drop the hips down. Again, Setting your gaze. This time, Let's bring attention to your lower back. So if you're noticing in this pose that you're really dropping in and your booty is sticking up, Your beautiful booty, That's great. The booty is great. And we want to protect the lower back. So what we're looking for is having some space at the lower back, Space in the sacrum. So when we drop in and let that arch happen in the back, There can be some pinching there. So one way we can do that is maybe lifting up a little bit instead of dropping the hips all the way down and also engaging the core muscles that I mentioned before. The transverse abdominis, Pull the lower ribs in towards the midline. But most important here is the rectus abdominis, Lift the front of the pelvis up towards the belly button. So imagine that you could do that. You're looking for two more breaths. Expanding with the inhale. Anting with the exhale. Slowly fingertips to the ground. Shifting back into the half splits here. Let's do that little jellyfish dynamic movement. Exhale, Melting the chest down. And then slowly rolling the spine up. These can be small little movements. So this is a knock knock on a hamstring. It's like, Hello, I'm here. How are you doing? I'm not forcing. I'm just letting the body know, Letting yourself know that we're moving this practice mindfully. We're more mindful. Now we can bring the safety to our practice. And then when you're coming to stillness, Staying upright with your hips and with your knees. Or if you like the variation where you sit back on your right heel, Do that. And then melt your chest down to whatever depth is available on this side. Five breaths. Inhale, Shifting forward onto your left foot. Tuck your right toes. We're going to do the same thing, Stepping that right foot forward, Coming into that ragdoll. Step, Shake out the head. Maybe open the mouth out really wide, Especially if you have a tight jaw today. Sometimes even shifting the jaw from right and left. You might feel, Feel right here a little bit of clicking in the jaw. I used to have TMJs. I remember what that feels like. Go ahead and release. Let the hinge on the right and left sides of the jaw open and relax. Now come into stillness here. Press your right foot and your left foot down into the ground. Maybe as you press down, You start to feel the thighs activate, Engage, Strengthen. And let that upper torso hang long and loose over the spine. Hold. Here's three more ujjayi breaths. We're going to take a twist, And this might be a place to use your walk if you want. Bend your left knee. You can bring your left hand down onto a block or down to the floor, Five spider fingers. We're going to twist as you bring your right arm up towards the ceiling. So your left knee is bent, Your right knee and your right arm are straight, And right elbow can bend behind your back, Coming into a half bind. So come into stillness here. Come into a standing twist. Your exhale, Slowly release both hands down. Go ahead and shake out the head. Bend the right knee this time. Right fingertips are down to the ground or to your block. Inhale, The left arm up. Left knee is straight, Left arm is straight, Right knee is bent. Three more breaths. Option to bend the left elbow behind your back. And then slowly shake it out. Let's do it one more time. Left knee bent, Left fingertips down, Right knee and right arm are straight. Breathe. Option to bind right elbow behind your back. Your exhale, Hands to the ground. Shake out the head. Last one. Right fingertips down. Bend your right knee. Left arm up. Left leg is straight. Option to bind. Right fingertips down to the ground. Option to take a vinyasa or step back to down dog. I'll step to down dog this time. And those of you taking your high plank, Low plank, Up dog, Meet us in downward face dog. Do the same thing. We're going to add on variations. Left foot towards the center of your mat. Reach your right leg high. Exhale, Step your right foot forward, To a low lunge. Option to keep the left knee off the ground or you can drop your knee back on the ground again, Right? Because I'm going to keep the left knee off the ground. And then from here, Whether your knee is on or off the ground, Interlace the fingers and gently rest on top of the thigh. Breathe. Imagine that there's a string, The crown of the head reaching up towards the ceiling, Lifting up rectus abdominis muscles, Lifting up towards the belly button. Option to stay here with your hands on the thigh or reach the arms forward or reach the arms up. Stay to your gaze. Three more breaths. Look down towards your right big toe. Slowly fingertips down and then step your left foot up so the feet are about three feet apart. Step your left foot up enough that your left heel can start to touch, Can touch or start to touch the ground. Inhale. Exhale. Melt your chest down. Come into this pyramid pose. Two more breaths. One more breath. Plant your hands down. Step your right foot back. Take a vinyasa or meet here and downward facing up. Let's do the same thing on the other leg. Right foot towards the center and that left leg is high. Look towards your left thumb. Step your left foot forward. Coming into a lunge with the right knee on or off the ground. And then after that, That left thigh as you lift up, Interlace the fingers resting on top of your left thigh. Stay here or reach the arms up. Steady focus. Here and feel your breath. Look down towards your left toe. Exhale. Slowly fingertips to the ground and then step that right foot up just until again the right heel can touch or almost touch the mat. Then exhale. Melt your chest down into pyramid pose on this side. Take a breath in and a breath out. Look towards the front of your mat. This time, Step your right foot forward. Ragdoll. Bend your right knee. Bend the left knee. And as you're bending, Maybe sticking the booty outside. Just feeling into the lower body. Shaking out the head. Fingertips down to the ground. Slowly bring one shin down at a time. Maybe on top of your blanket if you want to. And then sit back on your heels. Rest the backs of your hands on your thighs. Palms facing up. You can close your eyes or open your eyes on one spot. Hold here. Feel what you feel. Feel this energy. You're feeling some warmth, Some tapas, The inner fire. Acknowledge this vitality within you. This prana. Breathe in. Breathe out. Inhale. And exhale. Open your eyes. If they're closed, Go ahead and shake out your ribs. Rotate the wrist one direction. Rotate the other direction. Let's come into a gate pose. So left hand is down. You're on your left shin. But you're going to pivot that left shin behind you. And then right leg is straight. So it's at the left shin. It's like a kickstand. I'll show you this way. You're going to take it this way, But with the left foot. All right. So with the left hand down, Either on the floor or a block. And you can bring this block any height that you want to. I'm going to come into a modified plank pose. So starting first with your right foot on the mat. Might be on your spider fingers. And start to twist your torso towards the right. Lift the front of the pelvis up towards the belly button. Pull the lower ribs in towards the midline. Reach your right arm up and over. And feel this length all the way from the right foot all the way to the tips of the left fingers. As an option, Lift the right leg up. This is an option. As an option, If you want, You can also tap the right elbow to the right knee. Inhale, Lengthen. One more time, If you want. Elbow to the knee. Inhale, Lengthen. Rest your right foot down if it's up in the air. One more breath. Exhale, Circle that right arm down. Bring that left kickstand of the left heel back and shift back into a child's pose. Breathe in and breathe out. Tabletop. We'll come to our gate pose on this side. This time the right hand is down onto the ground. You're going to kickstand that right foot behind your right leg behind you. Left leg is straight. Left foot on the ground. Reaching your left arm up and then reaching it over. And again with your right hand, It might be on your block or consider coming up into spider fingers. Stay here or lift your left leg. Stay here or we'll take two times the tap from the elbow to the knee. With your exhale, You tap the elbow to the knee. Inhale, Lengthening out. Holding here. If your left foot is in the air, Go ahead and rest it down. Feel that energy. Feel that length all the way to the left fingertips. Exhale, Left hand down. Bring that right heel back. Shift back into child's pose. Big breath in. Big breath out. Last time we'll do just the same thing. Gate pose. Right hand is down. Or sorry. Yeah, Right hand is down. Switch. Left hand is down. And then right arm is up and over. Breathe. Sometimes that's the hardest part as a yoga teacher. Just remember your right and left. If your teacher's out there, You know what I mean. Okay, Stay here or come up onto your spider fingers. I like spider fingers here. And then right leg is up or not. Option to tap or not. And you can also just stay right here. So this second time, I feel like I really want to stretch. So I'm not going to opt for the leg up or the two taps. So if you are, Maybe you're tapping your right elbow to your knee. And if your leg is up in the air, Go ahead and with your right foot down, Really feeling that energy in the right toes to the fingertips. With your exhale, Circling your right hand down. Both knees down. Inhale. Let's take a child's pose. Two more breaths. Shift forward onto tabletop. Let's take our gate pose here. Right hand is down. Left hand down. Right shin in your kickstand. Left arm back. Left arm forward. Again, Maybe spider fingers. Maybe your block. Staying here. Maybe you're lifting your legs up. Maybe you're doing the elbow to the knee. On this side, I'm going to stay with the stretch. Breathing in. If you're tapping your exhale, Your elbow to your knee. Inhale. And exhale. If your left foot is in the air, Rest your left foot on the ground. Feel the stretch for two more breaths. One more breath. Exhale. Circle that left hand down. Pin that right heel back. Back to child's pose. And wiggle your hips back in child's pose. If this feels good, Go ahead and take your knees out wide. I'm going to hold here for a little bit longer child's pose. Consider your palms forward, Your palms up, Or maybe your hands back towards your heels. Choose what's most comforting here. Five more breaths. Big breath in. Your arms forward. Big breath out. Exhale. Shifting up into your tabletop. And now with your blanket, Go ahead and set your blanket to the side. We're not going to need it now. We've got a little bit more to this flow before we get into our final hip openers. Tuck your toes down, Facing dog. Send the hips up. Send your weight back towards your heels. Breathe in. And breathe out. Step your big toes together. Inhale your right leg high. And then step your right foot forward. Right foot is flat on the ground. You're going to flatten your left foot on the ground. We're coming into a warrior two. Your left toes are going to face towards the left side of your mat. And then inhale your arms up. And especially if you're new to this, Go ahead and just take a peek. Right foot about 12 o'clock. And your left foot, Your left toes are pointing towards the left side of your mat. Then you're bending your right knee. See if you can pull that right hip back. Then the arms, You're looking beyond the front fingers. Shoulders, Maybe you can sense that they're roughly in line with your hips. I'm going to bring some little dynamic movement here. You're going to straighten the knee and bring the arms up. Inhale, Arms up, Straight knee. Exhale, Bend the knee, Arms down. Inhale. Exhale, Bend the knee, Arms lower. So as you're moving through this three more times, Imagine that you're moving energy, That there's like an energy as you're lifting up. And as you exhale, Pressing down and expanding, You're creating this circle of energy all around you. One more breath. Arms are up. This time, Keep the front knee straight. Lower the arms. Come into a reverse triangle and reach your right arm up, Left hand back. Gaze up if that's comfortable, Or look down, Or look down, Or look forward to a wall, Whatever's comfortable for your neck. Your left knee is straight-ish. We're trying not to bend the left knee. Notice if it's buckling. Press down on the outside knife of your left foot. Two more breaths. One more breath. Exhale, Slowly come back into warrior two. I'm going to step all the way up, Left foot to the front, Into a mountain pose, Or those of you that want to take a manyasa, Take a manyasa. Left foot steps forward, Both feet at the front of your mouth. So because this is a slow flow, Roughly slow flow, I'm not showing all of the chaturangas, All the yoga push-ups, But those of you that want to add that to your practice, Feel free to do it. So now we're meeting at the front of your mat. Steady your gaze, Breathe in, And breathe out. And again, Those of you that want a manyasa and meet with warrior two with your left foot forward, Go ahead and do that. Otherwise, The rest of you are going to follow me, Right foot is back, Right toes are facing towards the right side of your mat, Your left foot roughly at 12 o'clock. Go ahead, Bring your hands to your hips, Bend your left knee, And your torso is roughly facing towards your right wall, Whatever is on the right. So big toe mound, The front foot, Pinky toe mound on the back foot, All over the pinky toe and your shoulder rooting down, Especially the pinky toe side of your right foot. Breathe. Look me on the front fingers in your arms. Let's bring some dynamic movement. Inhale, Straighten the knee, Arms are up. Exhale, Lower, Feeling that energy as if you're imagining there's a resistance underneath the palms and the arms and reaching the arms away from you. Inhale up. Exhale, Bend the knee, Lower the arms. Two more. One more. Inhale up, Keep that knee straight, That front knee straight, And then lower the arms coming into reverse triangle, Left arm is up, Right hand is back, And pressing down on that right foot to prevent the buckling of that right knee, The bending of that right knee. Grab both feet down into your mat. Two more breaths. One more breath. Those of you that want to take a vinyasa, Spiral your hands down. Otherwise, Inhale, You're going to step your right foot up, Come into a mountain pose, Hands to your heart, Steady your gaze, Look forward, Big breath in, Big breath out. One more breath. Let it go and take one balance pose before we get all the way down to our mat. Right foot gently press against the inside of the left inner thigh or you're resting your toes on the ground against your left ankle. Steady your gaze on one spot. We'll start with hands on your heart. We take some time to get here. Hands at your heart or reach your arms up. Inhale, Exhale, Hands to your heart, Right foot down, Look forward, Breathe in, And breathe out. Close your eyes, Feel your feet grounding down into the earth. You're standing in your balance, In your power, Inviting in grace. Open your eyes. You're going to rest your left foot against your ankle or maybe you're lifting up that left foot to press gently against the inner thigh. When you're holding on here, The right thigh is also pressing against the foot. Keep your hands at your heart or reaching the arms up. Steady gaze. Four more breaths. Breathe in, Breathe out. Exhale, Foot to the ground. Prayer hands at your heart, Eyes open or eyes closed. Five breaths. Inhale, Reach your arms up. As you exhale, Forward fold. You can bend your knees here if you want to. Shake out the head. Bring one shin down at a time. Sitting back on your heels again. This time, Place your hands on your heart. Just thanking yourself for showing up today for this practice. As we start moving towards our final poses and Shavasana, Knowing if there's any other poses you want to add before Shavasana, Feel free to do that. Acknowledge yourself for showing up today to nourish your body, Your mind, And your spirit. If you have ponytails or anything in the back of your head that can prevent you from letting your head be completely flat on the ground, Go ahead and remove those. Then lay down on your mat. You can have a blanket next to you if you want to put it on top of you for Shavasana. We're not there yet, But just to have it ready, Hug your knees into your chest and massage side to side. Take a happy baby, Feet up in the air. Pulling down on the feet or maybe you're grabbing the hamstrings and maybe you're straddling one leg at a time. Set your feet off the ground. Cross your right knee over your left knee and come into a twisted root. Take your arms out. Press your left foot down and lift the hips up and then set it over towards the right side of your mat. Right arm is out and left hand gently guide your knees over towards the left side. Hold here. The back of your right shoulder may be touching the ground. If you can position the body so that happens, That's great. If it doesn't, It's okay. Allow yourself to feel the stretch here in the outer hip, The outer leg. Again, Never forcing, Slowing down the breath a little more. Inhale, Uncross the right knee. Both feet flat on your mat. Take the arms out to a T. Just press the hips up, Come into a bridge pose. If you even hear a wheel and you want to take it, Feel free to take it. Two more breaths. One more breath. Exhale, Slowly lower down one vertebrae at a time. It's coming to that twisted root on the other side. Right foot is gently towards the center of your mat. Cross your left knee over your right. Press your right foot down to lift up the hips, Bend the hips over towards the left side of your mat. Left arm is out, Right hand gently guides the knees over to the right. Option to look towards your left hand. Inhale, Back to center. Uncross your left knee. Hug your knees in and take any final poses you would like before Shavasana. If you want to grab any props or any blankets, Roll over to the side, Push yourself down and then grab what you need. So you may want again a blanket on top of you. If you have a bolster, You might even either use a bolster or pull up a blanket and put it underneath your knee. So just choose what works for you. So like put it underneath your knees. You can support your lower back, Especially if you're feeling any strain in the lower back. All right, So I'll show you the setup in case you don't Shavasana and then I'm going to take a seat, Watch the time. I'll give you five minutes in Shavasana. All right, So as you set up for Shavasana, You can let your legs be straight, Let the ankles flop to the sides. You can let your arms be away from you. And again, Taking anything out if you have a bun or a ponytail, Anything in the way from letting the back of the head completely sink into the mat. Take a big breath in and a big sigh. Let it go. You can let go of the Ujjayi. Take a breath. If it's comfortable for you, Close your eyes, Rest your eyelids. In this five minutes of Shavasana, Allow yourself to receive the silence, Allowing you to receive and enter this deep rest. I'll do a brief body scan, Inviting you to relax your forehead. Watch the corners of your eyes. Let your tongue rest in your mouth. Soften the shoulders and the neck. Arms heavy. Upper back, Middle back, Lower back. Soften towards the ground. Hips open. Legs heavy. Fingers and toes loose. Skin smooth around the entire body. Sink into this deep rest. Gently wiggle your fingers and your toes. You feel the breath get a little bit bigger into the lungs, The ribcages, The front of the body, The back of the body. And as you awaken, Just notice how do you feel? What is the energy that you feel? How do you feel in the body? Just notice. And then with your arms up above your head, Point your toes, Lengthen out, Take a big breath in, And a big sigh. Relax the arms. Roll over to your side. And then slowly rise and take a seat. And as you take a seat, Bring your palms together at Anjuli Mudra. And consider returning to your I am statement, Or maybe there's a new affirmation or intention. And repeat your I am statement to yourself again three times. And if you would like, Join me in one om to seal our class together, Starting with inhale, Exhale. You feel the blessings of this practice. You bring the benefits of this yoga, Calming the body, Mind, Connecting to your spirit. Bring this into your life off the mat. Touch your thumbs to your third eye. May you keep your inner teacher. This mindfulness awaken as you leave today's practice. With things together, We bow down. Welcome back. Namaste. How are you feeling? If you want to, Or just stay where you are in your yoga bliss. Thank you for the donations. Thank you for joining me today. Thank you, Tara, From Seattle. Namaste. I go ahead and you make donations here if you want to. I'll just show this because I know this question of me coming up that the donation. Oh, Hi, Drake. I didn't see you in the beginning. I didn't have you remind me of you, Drake. Okay. Next time, Drake. All right. The donation boxes, I noticed that the people have been saying teachers and students that the prices have went up, So you don't need to donate just here. If you feel like you want to, You can go to the profile. If you want something less than the minimum here by 99, I just want to mention that. And then also, Thank you for the donations, Though. My next class is next. So what is this here? Oh, That's today, Right? Today. That's today. That's already the eighth. Next one is. . . It's not on here yet, So I thought it was. Okay, It's supposed to be next Sunday. I'll be adding that. But I will mention that I do have a yoga retreat that's available to book here on Insight Timer. There's an early bird special. C2, So good to have you. Thank you for the donation. And this is in Domenico, Costa Rica. If anybody wants to know about it, You can just put a comment or say something in the comment box, And I'll stay and I'll let you know a little bit about the retreat if you want. But I want to scroll back and just say thanks again, Lisa T. , Both of you here from Washington State, Nicole from Guatemala. Again, Kara from Seattle, Rachel from Colorado. Yeah, Still adjusting to the daylight savings time. Carmina, I really appreciate your comments. Nicole, So good to hear about Guatemala. It doesn't have daylight savings time, For those of us in the States, Except for, I guess, Arizona and Hawaii. You didn't have to do that. Mia in Oregon. Alana, Thank you for the donation. Drake, Always good to see you. Hillet, Thank you for the donation and care of the donation. Hillet, I'm glad that this was a wonderful way to start your day. I'm assuming you're kind of on my time zone if you're starting your day, If you're in the morning. C2, Hi, So good to have you. C2, I feel like you're one of my OGs that I've had here for a long time. From Colorado again, Too. And Carmina, You're welcome so much. Thank you so much for showing up. Thank you for the and yoga, It's important. Yesterday, I taught a yoga hike. It was a yoga hike to end Alzheimer's. My mom, She has Alzheimer's, And so it's a cause that's very near and dear to my heart. And during the yoga hike, We took a pause and a meditation and invited anybody to share if they wanted to about how Alzheimer's or dementia had been impacting their life. And it was so powerful. And then one thing I shared was that for us, If we have that in our family, C2, Thank you so much. I love that you're here. If we have it in our family, That does not mean we have to be destined or doomed to also get dementia or Alzheimer's. I'm 61 now, And my mom actually had Alzheimer's in her mid-50s. So she actually got it earlier. I mean, I'm older than when she was diagnosed, Which is a little bit scary for me, Because I remember wondering, I was like, Gosh, I'm going to start looking for the signs because my mom was this age. And with every single year, Just wondering. And I have to tell you, I actually feel pretty sharp in my brain, Anti-inflammatory when I eat, Anti-inflammatory in the thoughts that I allow to enter my mind. And a lot of that is the practice of meditation, Mindfulness and yoga, The pranayama, The conscious breathing. And so just if anybody, I'm just mentioning that for anybody, Whether you have dementia or Alzheimer's in your life or in your families, That what you are practicing, I truly believe, And I'll just say for myself, I have experienced it firsthand. I can really feel how it shifted me from being very reactive in my life to situations that were challenging me to helping me feel calm, Less reactive, Which is so helpful in this environment, In the world now with a lot of things going on that we get to practice yoga and meditation and all the recorded tracks that are here on Insight Timer. We have the opportunity to cultivate our inner peace, That that's so important. So that's my invitation as I leave here. For those of you that are still here, Even if you're noticing it's so easy to get stressed and feel like, Gosh, Life just sucks, Try not to let what's happening outside of you take away your inner peace. This is the most important part of yoga, Is that equanimity, To really choose the thoughts that you want to know, To choose the thoughts that you want to enter and penetrate your mind and your heart, Your life. So I hope that you leave today and keep this inner peace and know, And I talk sometimes about some of you that have taken classes with me, Like imagining this bubble. When I watched the last, Was it the second or third, Whatever this one was with Ariana Grande and The Witch and she's floating around in this bubble. It's like this circle and her, Like a carriage, It looks like a carriage. That actually is kind of what I imagine. And it's like, If I feel like the world is like out there, It's feeling really, Really, It's stressing me out. I imagine I've got my bubble and then I can see everything that's happening around me. I can hear it, But then it stops and it doesn't penetrate unless I slow it down and I look at it and I choose, Do I want to let that in to my heart or into my mind and, Or just slow it and then choose. It's like, How do I want to respond to this or not? Or I just, You know, Sometimes I call it Teflon. You know, Just don't let it stick to you. Don't let life's challenges and stressors, Don't let them stick to you. Get to your mat, Meditate, Do your yoga and, And make the choices that serve you. All right. Thank you, Everybody. Thank you, Alyssa T. Thank you, Simone, For the donations. And thank you so much for showing up. When you show up in these classes for yourself and I show up, When we all show up, We're actually making this world a better place because then we are showing people around us that there's, There's another option, Especially if we see people around us who are toxic or who are not peaceful. And if they're in their life and you actually want to be this, This, This light or a contribution of peace, You can also walk away from toxic situations, Of course, But there might be a possibility that your Dharma is to show people in our life, Strangers, Everyone in our life, That there's another way to walk, Walk this walk, Walk this walk and talk this talk. All right. Thank you for listening. Okay. Take care, Everybody. Much love to you. And I'll add my next class and I'll see you next time. Take care.