"I Am Enough" Michigan Slow Flow

59:35

59:35

"I Am Enough" Michigan Slow Flow

by Darcel Hawkins

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

20

This is an hour-long Michigan-style slow flow. We start in a seated position connecting to the breath and working with the idea of "enoughness." Some simple stretches lead us into the practice of our Sun Salutation A and then eventually into some longer held standing postures. The energy smoothes out as we head to the floor and gradually make our way onto the back for a 5-minute savasana. The theme of this practice is moving from a place that says "more, more, more" to a place of feeling the acutal energy signature of "enough" in our bodies. As a teacher once told me, "The opposite of lack isn't abundance. The opposite of lack is enough." This is a live recorded class so there may be uncontrollable bits of noise from fellow practitioners or unexpected events. The movements are slow but there is always an invitation to come to your own edge.

Yoga Mindfulness Self Acceptance Gratitude Relaxation Meditation Body Awareness Asana Breath Awareness Gratitude Practice Twist Pose Half Splits Legs Up The Wall Happy Baby Pose Shavasana

Meet your Teacher

Holly, Mi

Meet your Teacher

Holly, Mi

Transcript

All right, Yogis, We're going to start in a seated position today. And as you know, You can take your time to get up there or down there, Wherever you are. And sometimes I like to start in a seated position because it gives us a little more attentiveness. I know for me, If I kind of wake up in the morning and then I lie back down, I'm more inclined to sort of drift and shift off into imaginings and kind of daydreaming. So we find a little more attentiveness in the body. Sometimes we call this an attentive posture because we're lengthening through the spine and relaxing the shoulders. And we kind of have a little bit of rigidity, But not too much. Think about softening your knees open as you crisscross the ankles and softening through the hands as they relax into or onto the lap and the arms relax alongside the body or kind of somewhat alongside the body depending on where your hands lie. And you might close the eyes or we say find a soft gaze if not, So that the eyes don't wander around the room. And then take a big breath with me. Take a big inhale through the nose. And then just a sigh out of the mouth. And then use these first few moments to just connect to your breath. You don't have to change it. We don't have to shift it quite yet. We don't have to do anything very specific, But instead as you embody this attentive posture, Let's see if we can direct the attention to the breath. Now it happens that very often in our practice and in our day-to-day and in our lives, We show up on the playing field wanting more. We have often this lack mentality that says we need to have more or be more. We need to accomplish more. And that more is a driving force for our actions. It becomes somewhat of an intention. But we know that the inside creates the outside and that the outside reconditions the inside. So when we're stuck in a place of lack, At least mentally or internally, That's what we see more of in the world. And then when we see more of it, It helps us to feel it even more. So in order to stop seeing it so much in the world, We actually have to recondition the inside. So before we move today, Before we start our asana portion of practice, I want you to try this for a moment. I want you to imagine in your own mind's eye that even if it's just for a split second, Even just a split second, That everything, Everything in your life is enough. Your income, Your job, Your relationship, Your body, Your health. Just imagine, Even if you don't feel like it is, See if you can imagine, Get your pretend muscles working and see if you can imagine that everything in your life is enough. And then I want you to feel what it feels like to think that and to embody that. We can actually create an emotional signature in our body. We can create a vibration and it feels unique to that enoughness, To that feeling of enough. And notice how it shows up in your own body. To me, It kind of feels like gratitude or a place of surrender, But maybe to you, It feels a little bit different. Maybe it feels like love or lightness in your chest or maybe lightness in your shoulders, Whatever it is, Feel it, Embody it. Let's see if you can practice it for more than just a split second. And I'll even invite you to kind of hold onto this feeling throughout our practice. What would it feel like to say, I am enough? This is enough, Life is enough. And then take a bigger breath in. A bigger breath out. Good. And then let's take the legs nice and long out in front of you and just sweetly fold over top. So relaxing the back, Relaxing the body right over top of the thighs. There's a quote and I can't remember who it's by, But it says, The opposite of lack isn't lack, Isn't abundance, But instead the opposite of lack is actually enough. And so when we wanna balance out that feeling of lack, When we wanna balance out that urge, That sort of action-taking feeling in our body of more and more and more and more and more, And sometimes it's not filling our arms with more, Right? That's just collecting, But instead filling our heart with the feeling of enoughness. And let's try to tip and dip into that bank of enoughness throughout our practice today. And hold this fold just for a few more breaths. And maybe as you're hanging over top of those thighs, A little space opens up and you feel yourself melting just a little closer toward those knees or the shins or the toes. And then let's slowly roll all the way up to a seated position. And as you get up there, Yogis, I want you to pull your right knee in toward your chest. Just give it a little squeeze. We're gonna plant the right foot inside of that left leg. So we keep the right knee pointed up and we're gonna use it for a twist. So I want you to drag and sit your right hand behind you and then hook your left elbow outside of that right knee so that, Yeah, The right knee points up. And listen for your breath. It might start to circulate in and out of the nose. Now I want you to keep this twist and just kind of follow the instruction here. We're gonna keep our chest turned open to the right and we're gonna keep that right hand behind us. It's gonna be our little kind of shelf or stability place or place of support. But then I want you to take your left hand, Yogis, And try to reach for your right foot. It might be the outer edge of your right foot. You might even reach for your left hand. It might be the outer edge of your right foot. You might even do first two fingers of that left hand onto your right big toe. We're gonna try to lift that right foot up off of the floor and kind of extend it out almost like a half boat pose. We would lift the leg and extend it out. Keep the chest turned open. And if you get that leg extended, You might start to shift the right foot over to the left side a teeny bit. It kind of has more of that sensation of a revolved triangle. If it gets too intense, Back off of that shifting a bit. Nice work. Now from here, We're gonna come into a seated one leg happy baby. So keep that right leg lifted, Guys. Start to turn to center and switch hands. Grab a hold of that right foot with your right hand. Maybe left hand goes to the side now for support. As you bend the right knee and pull it toward the back of the room, We wanna keep a nice flat foot. So almost like your right foot could put a footprint on the front wall. You sit tall and as you're here, You might catch some movement. You could rock that right leg a little side to side. You could certainly lengthen it out and then pull it back and lengthen it out. Almost like you're stretching a rubber band. So know that you have some options here. And then using the right hand or maybe both hands, We're gonna slide almost into a tree pose. We're gonna bring right foot to inner left thigh and let that right knee rotate outward. Then reach the hands straight up into the air. Let's take a more powerful forward fold here. So reaching the fingertips toward your left toes, You're gonna fold right over top of that left thigh. And then slowly rolling up to a seated position. As you get to the top, Go ahead and lengthen out that right leg and just sit tall. And if you feel like you need to shift the hips, Sometimes as we've played with one side, Everything feels a little off balance. So feel free to shift the sit bones and the weight. And then when you're ready, Go ahead and draw that left knee in toward your chest now. Give it a squeeze. The foot might come up off of the floor at first, But then we're gonna plant the foot inside of that right thigh. Let's take a twist when you're ready. Left hand goes behind you onto the floor. Right elbow tries to hook outside of that left knee. Sometimes that's impossible for our body. So sometimes you need to use the arm or just the hand to turn and twist. Be in this twist here first. I know sometimes our mind wants to track forward and do the next thing or prep for the next thing, But instead choose this. Nice, Beautiful breath. And then keep the chest turned, Yogis. Keep this left hand behind you and just reach your right hand now for your left foot. It might be first two fingers of that right hand onto your left big toe, Or you might grab ahold of the ankle. We're picking the left foot up and trying to lengthen the left leg up into the air. You know what happens when we sort of practice a half boat each side. We eventually get a boat pose. So we're prepping, Prepping. And if you have it lengthened, I know some of you have already moved there, But you might move this left foot a little bit over to the right side for that extra pull on your IT band. Nice, Yogis. And then we sort of slip it into that seated one like happy baby. So we start to turn through center. Keep this left foot lifted. We switch hands. So left hand grabs ahold of that left foot and you're pulling your left knee straight backward toward the back of the room. Left foot stays flat here, Facing the front of the room. And then you might play a bit, Right? You might give yourself some motion side to side if that feels good for your hip or lengthening out that left leg and then rebending the left knee. Nice. And then using this hand or maybe hands, We're gonna guide the left foot to inner right thigh, Letting the left knee open out to the left side. Arms reach up into the air. We kind of reset it with an inhale and then exhale forward, Fold fingertips toward those right toes. Nice work, Yogis. Slowly roll all the way up to a seated position. And when you get there, Go ahead and lengthen that left leg out to meet your right. One more time, You might shift the weight because we are working on one side and so it might feel a little off kilter. And then from here, We're gonna go into a reverse table, Just a little bit different way, Guys. So hands plant behind you, Feet into the floor, So knees bend, Give them about hip distance apart. We're gonna come up three times and only on the third time are we going to hold. So I want you to press through feet and palms and then lift your glutes up off of the floor like you're coming up into a reverse table just for the inhale and then exhale, Lower back down and just get a little tap, A little touch. Do it again, Lift up on the inhale, Make some space underneath of you and then slowly lower back down. Beautiful, One more time. Get that lift, Lift, Lift, Lift, Belly pressing up and we hold here. We hold the posture, But we don't hold the breath. Let that stream in and out of the body as much as you can in and out of the nose. Beautiful work. And then slowly lowering the sit bones to the floor. Let's go right into boat pose. Here is that pose you were looking for. Feet up off of the floor, Hands can certainly stay behind you like little kickstands, But maybe they come up off of the floor as well. Strong through belly and back. Maybe fierce a little bit in the breath. Now, I want you to hold this just for a few more breaths, But I'm gonna explain where we're headed. We're headed to a chair pose at the front of the mat. Now, From this boat pose, You might kind of roll back into plow or even rock and roll back a few times to your shoulder blades and then to seated shoulder blades and seated and eventually come into a chair. If you feel like that's too much too soon, Guys, Plant the feet, Use your hands to sort of help you forward. You could certainly come to standing first and then chair or even a forward fold and then chair, But know that you have some wiggle room. You have some options. Eventually the feet plant and the knees bend and the hips sink. It's kind of that first real powerful engagement here of the full body. Nice. Arms lengthening, Back and belly strong. We find that length through the spine, Softness in the jaw. This first time through our sun salutation A, We're gonna hold things a little bit longer. So holding this chair pose, Just two more breaths. Good, And then come to standing, Drop the arms alongside the body, Lengthen the legs. And then I want you to separate the feet so that we have a good foundation. This first time yogis, Go ahead and pull your shoulders up toward your ears. Take an inhale as you do, And then exhale, Roll them down your back. Beautiful, Let's get a big sweep of arms out and up. So circle around the body with the hands, The two side bends here at the top. So you might reach right hand for left wrist or left elbow or maybe left shoulder. And as you side bend to the right, Hold it for an extra breath, Right? Give it an extra amount of time. And then come back through center and same thing other side. Go ahead and lean to the left side, But give it a little extra space, A little extra time, A little extra breath. Beautiful yogis, Come back through center, Take an inhale and stretch long through the body. And then forward fold, Dive over top of the legs, Fingertips toward your toes. Beautiful, Take a halfway lift, Peak out and breathe in. And then come on into your plank pose, Top of your pushup. As you do that, As the feet go back, You can certainly drop the knees, Especially this first time, Sometimes we need it. We're doing a little bit different vinyasa today, Guys. From this upper pushup position, I want you to lower everything down onto the floor. So bring it all down. And then we're gonna go into superman, Superwoman pose. I want you to take your arms out in front of you, Turn your palms down and try to lift everything but the belly. Like we're belly surfing and we're lifting, Lifting the shoulders and lifting the underarms and the thighs and the shins and the ankles. Lift everything that you can, Find engagement. And remember, This first time we're holding just a little bit longer than we will in our sun A. Beautiful, And then I want you to follow the breath. So wait for the exhale to descend, Come all the way down. And then from there, Press the palms into the floor. Let's try a cobra or maybe an up dog. So a supported back bend that lifts you up off of the floor. Get the back stretching, Legs lengthening. And we're gonna send that into child's pose, Guys, All the way back, Hips toward heels. So in this sun salutation A today, We wanna catch all six movements of the spine. We already have some forward folding and back bending. We have some side bending at the top of the mat. And so here's where we're gonna throw in or weave in some twisting action. Before we do, I want you to pull up hands and knees and just catch a couple cat-cows or organic movement that starts to awaken the back a little more, The hips and the shoulders and the neck, All those roly-poly things that get moving when we have that oceanic breath and moving front side, Back side of the body. As we roll through our sun salutation A's, You are more than welcome to keep weaving these cat-cows in. But for now, I want you to meet me flat back, Neutral spine. And we're just gonna take this simple twist, Guys, Of taking your right leg back behind you, Toes tuck against the floor, And then sending your left hand straight up into the air. So straight up toward the ceiling. We turn the chest open to the left side. And then you're gonna come back through center and just change sides. So left leg goes back and right arm, Right hand extends straight up toward the ceiling. That creates that openness, That twisting. Good, Come back through center, Tabletop, And then downward facing dog. So left knee next to right, Toes tuck, Hips lift, Head lowers. This first time, Pedaling it out, Moving the hips, Maybe shaking the head a little bit side to side, Just finding your place in this place. Good, And then let's try rolling through an entire sun A. So I want you to rise up onto tippy toes. Bring your fingers up, Bring your feet, Rather, Up toward your fingertips. So step, A walk, A hop to the top, And then halfway lift, Peek out and breathe in. Fold back in and exhale. Now here's where we're gonna catch chair pose. So you might adjust the feet to bend the knees, Sink the hips, And reach the arms. And just as a reminder, You can hold this longer later. For now, Guys, Come up to a standing position, Lengthen the legs, Drop the arms, And separate your feet. Arms go out and up as we create and catch two side bends. So you might grab a hold of that left wrist to pull right, And then come through center on the inhale. Exhale, Lean to that left side. Grab a wrist or an elbow. Come back through center, Full inhale, And then exhale, Forward fold, Right over top of the thighs, Fingers toward your toes. Halfway lift, Peek out, Breathe in. Beautiful top of your push-up plank pose. We lower all the way down to the bottom and catch one strengthening back bend first. Arms out in front, Palms down, Surf on the belly for a moment. Again, You can stay as long as you'd like. For now, We're gonna lower all the way down, Press the palms under shoulders or ribs, Lift up to a cobra or up dog, And then let that take you into child's pose. We send it all the way to the back of the mat into that restorative position. This keeps us nice and low, Right? So we can take our twists here from hands and knees. Go ahead and pull up, Hands and knees. If you need a cat-cow or a movement or a little wiggle in the hips or chest or shoulders, Take that, But when you're ready, Yogi's right leg goes back, Toes tuck, And then left arm straight up into the air, Straight toward the ceiling. You'll change sides nice and slow. Left hand down, Right knee in. Left leg back, Right hand high. Beautiful, And then tabletop to downward-facing dog. You pull back to that hands and knees position, Tuck the toes, Lift the hips, And drop the head. And then stay a breath, Two or three, Longer if you need. When you're ready from there, Rise up onto tippy toes. Take a walk, A step, Or a hop to the top. We lift halfway and fold back in. Then we have a little bit of a powerful pose here in our sun A. We go chair pose, At least for an inhale longer if you'd like to build a little more heat in your sun A, And then come to standing, Drop arms, Lengthen legs. Separate your feet for that foundation, And then arms go out and up, Two side bends each side, Each way. Nice work, Yogi's. Inhale, Center, Exhale, Fold. Halfway lift, Peek out, Breath in. Top of your push-up plank pose. It's a slow lowering down, And remember, We're melting all the way to the bottom. We do a little superman, Superwoman pose, Arms extended, Legs and arms lifting, And then you lower down to plant the palms. Support yourself in the back bend of cobra or up dog, And then child's pose. And from there, We rinse and we repeat. We cycle through. We go from child's pose to hands and knees, A little twisting each side, And then downward facing dog. We'll meet up a few more times through, Starting to create this motion that links up to the breath. ♪ Future ♪ ♪ Feeling old ♪ ♪ Still on your pictures ♪ ♪ What do I do when you need to ♪ ♪ I guess I could find a job that lets me stay sweet ♪ ♪ So I could go face to face with you all the next day ♪ ♪ And then you see I'm close to home ♪ ♪ So give me some peace or this shit's gonna stop me ♪ ♪ So I'll be in the middle of the voyage with you ♪ ♪ With you on my mind ♪ ♪ Of the smoke and the shadows ♪ ♪ I'm coming to my knees ♪ Beautiful work, Yogis. So I want you to finish the sun salutation A variation that you're working on. And then we're gonna meet in a low yoga squat at the front of the mat. And so that might happen as you step forward. It might happen as you hop forward. You might take a few moments in child's pose before you actually get to the top of the mat. But eventually, Right, We'll step the feet kind of wider than those hands, Sink down. And if low yoga squat just is a no-go for your body today, Meet me in a forward fold at the top of the mat instead. When you get there, Softening the eyes, Maybe closing the eyes, Softening the breath, Let it smooth out there. Our mind is really good at creating problems even if there's not a problem. So even if your sun salutation A went so smoothly, Sometimes the mind is so good at convincing ourselves it could be better, It should be better. And so we get stuck in that cycle of, Oh, It should have been more, It should have been more, And kind of that feeling of lack. Bless you. So as you're here, Just for a moment, Again, Embrace that feeling, That emotional signature of enoughness. See if you can kind of cultivate that feeling. Now, Before we move from this space yogis, Whether your feet are flat or you're on tiptoes or kind of the balls of your feet, I want you to make it a little more active here. So all I want you to do is lift your hips just a teeny tiny bit. They don't have to come up high. You might put the slightest, Teeniest gap between your thighs and your calf muscles. We don't have to come very high to feel that engagement of the legs. Hold, Breathe, Hold, Breathe. Hold, Breathe, Hold, Breathe. And then let it be a relaxed low yoga squat. Feel the difference. Just kind of sink down. Nice. Go ahead and set your left hand down to the floor. Left arm might be inside of that left thigh and then reach your right arm up into the air for a nice big twist. The right hand might go reaching straight up toward the ceiling or maybe a little bit toward the back of the room as you really work to pull that right shoulder open, Chest open. Nice. Now listen carefully. From here, I want you to bring the right hand down. We're going standing splits with left leg lifted. So as the right hand comes down, Shift the weight into that right foot and start to peel left foot up off of the floor. Both legs lengthen. You're bowing in over top of that right knee or right thigh or maybe right shin just depending on the length of your torso. And things might still feel a little sticky even after all of our forward folds. Do this once, Yogis. From here, A little curtsy tuck. Pull knee behind knee. Get real small. Sink the hips a bit. Rely on the strength of that right thigh. You're so strong. And then go right back into standing splits. Lengthen some things out. Lengthen, Lengthen, Lengthen. Pull them apart. And then I want you to keep your hips and chest square here as we take the left foot and step it to the back of the mat for crescent warrior. So it's a big lunge. We stay on the back toes to rise up. And if that is a no-go, If you feel like it has too much balance aspect, I want you to plant the back foot and do a warrior A instead. If your legs are nice and wide apart and you can dip the hips down and feel like you're in a functioning place, Right, Where you're not completely falling over, Breathe into that. Sink the hips a bit. Lift open the chest. Maybe lift up the arms. Palms can turn inward. Nice. We're not always here in a slow flow in this crescent warrior. It's a big posture. We're here for a few more breaths. And if you need to make adjustments in order to stay here, If the sustainability comes through turning that back foot flat, Absolutely make those adjustments. Otherwise, Breathe into the intensity of this posture. And then listen, Yogis, To take the weight and strengthening out of this right leg, We're gonna go warrior B, But all the way to the back of the mat. So think about turning open to that left side. Left toes turn toward the back of the room. Left knee bends. Lengthen out that right leg and turn that right foot flat. Arms reach out. They reach out front to back or they're extending from that left and right shoulder. And then we turn right into warrior B, Front of the room. Keep those arms nice and open and then lengthen out that left leg. Turn the left toes in. Right toes turn toward the front. Right knee bends. So we're right back into using that right thigh, That right leg as a big support system. Pressing down through the feet, Belly pulls in. You might tuck the tailbone just a teeny tiny bit here. And I want you to keep the bottom half of this warrior B. Yogis, I want you to bind your hands behind your lower back. So interlace your fingers and we're not taking a fold. I just want you to pull the knuckles down and pull the chest open. Stretch the shoulders a bit. You might even lift the chin. And then we're gonna go from binding behind the back to above the hat as we go into sky archer. We're gonna lengthen the right leg and then take both arms up. You might actually bind the fingers or you might reach left hand to right wrist and pull that right hand, That right arm toward the back of the room. You're leaning your weight a little bit toward that left foot. And I feel that length that you're creating along the right side of the body. It's lengthening from the right toes all the way up through your right fingertips. I want you to keep length here as we come into triangle pose. So it's this coming down where the arms peel open and right hand drifts downward toward that right foot. Left hand reaches upward toward the ceiling. It's almost like that left arm and left hand mirrors that bottom, That right arm and right hand. So big open heart here. Left shoulder pulls open. Pressing through the feet, Strong through the core. And just like in that low yoga squat, We can have really active positions and really relaxed in the same posture, In the same posture. Guys, From this triangle pose, Give me pyramid pose. Hands come down. We won't bind. We'll bring the hands down, Step in with the back foot and get a shorter stance between the feet. Folding over top of that right leg the same way that you did in standing splits. We try to keep the legs straight as much as we can. We use this pyramid pose to come into revolved triangle. So left hand stays down and then right arm, Right hand pulls upward. It reaches toward the ceiling. We try to keep the hips square here. Nice. Twisting and turning through the spine. I know it can be a sticky posture, But try to give it at least two more breaths. Good, And then right hand comes down. We're gonna go right back into our standing splits here. So shift the weight into that right foot. Peel the left foot up off of the floor like you're diving over top of that front leg. And this time, Yogis, Just use it to come back into our low yoga squat. Step the left foot up, Sink the hips, Bend the knees. Again, If it's too much on the knees or the hips or the ankles or toes, Meet me in a forward fold instead. If you're in this low yoga squat, Let's get a little more engaged. I want you to press through the feet or the balls of the feet, The toes, And then lift the hips just a teeny tiny bit until you feel the muscles go pop and they're all working. You might pull up through the pelvic floor and pull in through the belly. So there's a lot of stuff going on here. Soften through the jaw. That pelvic region is so connected to our jaw. Soften, Soften. And then make it a low yoga squat, Just regular. Soften into that posture. Guys, Let's take a twist to the left. So right hand down to the floor. Left hand reaches up toward the ceiling, Maybe even peeling up a little backward. So really pulling that left side of your chest open. Beautiful. And then bringing the left hand down, Standing splits with right leg lifted. So as the left hand comes down, We shift the weight into that left foot now and peel the right toes up off of the floor as you're bowing in over top of that left leg. Tune into the rhythm, The softness of your own breath. And then one time we come down to a curtsy tuck. So it's knee behind knee, And you sink the hips a bit. Rely on the strength of that left thigh. Again, You are so strong, You are so strong. And then right back into that standing splits, Yogis. Try to lengthen both legs. We wanna keep the hips and chest square here as we step the right foot all the way to the back of the mat for crescent warrior. It's a big high lunge. And if being on the toes is a little too scary or it's a little too intense, You can always bring it down a little bit. If it's too scary or it's a little too much for the body, Turn the back foot flat and do a warrior A instead. We wanna make lots of space between the feet. We wanna have lots of space for the hips to come down and forward. We have a big bend into the left knee, Just like we would in a warrior A. Nice, Arms can stretch up, Maybe palms turning in. It's an intense posture and not one we always use in a slow flow. If you need to make adjustments, Guys, Please do. We're just here for two to three more breaths. You've got it. And then to give this left leg a break, We're going all the way to the back of the mat for that warrior B. So lengthen up the left leg, Turn the left toes in. Open up the chest, Open up the arms. Bend into that right knee as the right toes turn toward the back of your mat. Nice, Big, Expansive stretch here in the chest and the arms. The hips are open. And we take this warrior B at the back and just bring it to the front. We lengthen out the right leg, Turn the right toes in. Keep the arms open. Left knee bends as your left toes turn toward the front of the room. And we hold it for just a little bit longer, A little bit longer. Beautiful focus, Yogis. And then keep the lower half of the body. Bind the hands behind the lower back. We weave them together. The fingers. Pull the hands down, Open up the chest, Stretch the shoulders, Maybe look up, Maybe the chin lifts, Giving a little extra pull open there. And then we go from binding kind of behind the back to above the head, Sky Archer, But making a link. So both arms going up. Right hand might grab ahold of your left wrist to pull, Or maybe you actually weave the fingertips together. A good one is bringing the hands together weaving the fingers all but first finger and thumb, Right? And kind of pointing it up and backward. That's an option. And feel that pull along the left side of your body. It's important. Feel that lengthening. And then we're gonna tip right into triangle pose using that lengthening, Right? We open up the arms, Left hand comes downward, Right hand, Right arm stretches upward. Again, They're almost mirroring one another as the right hand stretches up, The left hand stretches down. Nice, Yogi's. And then pyramid pose with hands down, Hands dropped to the floor. Step in with that back foot, Chest folds over top of that left thigh. We try to lengthen out the legs as much as possible, Just like we did in our standing splits. And then we use this posture to get to revolved triangle. Right hand stays up, Right hand stays down, Left arm goes high. Sometimes minor adjustments of the feet need to happen from that pyramid pose, But sometimes we're right there, Sometimes. And press through the feet. Let it be a little sticky, A little edgy through the outer edge of that left leg. Nice, Yogi's. Two more breaths. I know it's a challenging posture. Good, And then left hand comes down. We go right back into standing splits for a moment. So shifting the weight into that left foot to take the right leg high. And this time we kind of just use it to step forward. Low yoga squat for our third and final time. You're gonna step right foot up, Make a gap between the feet so you can sink the hips and bend the knees, And maybe there's a little shifting of the weight or a little shifting of the hips side to side. And then one last time, Yogi's. I want you to make it an engaged low yoga squat. Press through the feet or the balls of the feet and just lift your hips a teeny tiny bit. You can keep your chest lifted and length through the spine here. Just let the legs engage. Pull up through the pelvic floor. Pull your belly in. Strong, Strong, Strong. It's like a strong trunk of a tree. And then listen carefully. Instead of relaxing back into that low yoga squat, Try to take it into a forward fold. Slowly lift the hips. Let the head and hands come down and forward. Turn the toes in if they're turned out. And then take a strong halfway lift. Peek out, Breathe in. Fold in, Exhale. Good. Come on up to standing. Circle the arms out around the body. Connect the palms. Yogi's above the head. Bend the elbows and just trace the midline of the body with those palms all the way down, All the way down until you can drop your arms by your side. And then just like that first sunay, Pull your shoulders up toward your ears once. Give them a shrug. And then roll them down your back. Nice. On an inhale, Reach the fingertips up toward the ceiling. Length, Length, Length. And then forward fold. Fingertips come down toward your toes. Halfway lift. Peek out and breathe in. Let's take a regular vinyasa here. So palms down and feet back. You're lowering down through that pushup position. Pulling the heart through the first time. So it's cobra or up dog or sphinx. And then right into your downward facing dog. Right into rolling over top of the tiptoes. Hips lifting, Head dropping. Nice yogis. And then from this downward facing dog, I want you to rise up onto tiptoes and go ahead and let the knees come down. We're just gonna take child's pose for about three to four breaths. So just this little mini pause. And sometimes it's that opportunity to sort of let the breath soften. The intensity that we built kind of melts away. We have postures to go, But not so intense. Not so intense. And from this child's pose, Yogis, Go ahead and pull up to hands and knees, Tabletop pose. So that hands and knees position. And then I want you to send your right leg back behind you. So we do this for about five to 10 seconds. And then we're gonna come back up. And then we're gonna send the right leg back behind you. So we did this in the beginning, But our toes were down. So this time, Pick up your toes into three limb table. We just wanna create some space to step forward. So I want you to step the right foot forward and we're gonna come into a lunge. Now, Some of you might wanna come into a supported crescent and take your arms right up into the air. And others of you might wanna actually bring your forearms down inside of that right foot. But know that you have kind of this full range of motion that you can choose from. So you might stay really low. That space or take the arms really high, But I want you to drop the left knee and just use that opportunity, That stability to catch another lunge. Our big lunge was a little bit of balance and strengthening and this one, A little more stretching, Right? A little more stretching, A little more sinking in. Nice, Beautiful variations, Yogis. Now, Listen, Yogis, We're all in a little different lunge. So we're gonna meet in half splits. So if the hands are up, They come down. If the forearms are down, You come up to your palms and you shift the weight a bit. If full splits is in your practice and you wanna move into both legs extending, You're absolutely welcome to because we did so much stretching, Right? We did some half splits and some pyramid pose. And so we might have the space to do that. Don't force it, But keep breathing, Keep breathing, Keep breathing. So if you're in the full splits, You just wanna slowly come out of that, Yogis. We're gonna meet with the right knee bent. You're gonna walk the hands forward, Walk the hands forward. And then we're revisiting three limb table, Right where we started. So right leg is gonna go back, Back, Back, Back, Back behind you. And once it's lengthened, I want you to set the right toes down like we did in the beginning of class, But this time take a side bend. So right toes over to the left side, Peeking over top of that left shoulder. Nice. And then bringing it back through center and just setting right knee down next to left. You might take a cat cow between sides, Just like when we were seated earlier. Sometimes we just need to readjust when we're working on one side in order to work on the other. So then bringing yourself to a neutral spine, You'll take your left leg back behind you. Toes lift up off of the floor here at first. So we can create space to step up. Left foot in between the palms, All the way at the top of the mat. Create a lunge. It might be supported crescent. It might be more like humble warrior. You might come down onto your forearms or you might find somewhere in between. Fingers to the floor, Hands to hips or hands to thigh. It might be sort of an evolution of all of it together. And you are absolutely more than welcome to move between one posture and the other. Give it some time here. Beautiful work, Yogi. So again, If the hands are up, They come down. And if you're down on forearms, You come up to make half splits or absolutely full splits if that's in your practice or if you just want to practice that. And then it's always kind of a little sticky and tricky to come out of that full split. So you can start doing that. And if you're in that half splits, Let's start to re-bend the left knee, Walk the hands forward. We're gonna meet in that three limb table. Guys, Sliding the left leg all the way back behind you. And when you get it there, When it's extended, Go ahead and set the left toes down. Move them over to the right side and peek over that right shoulder, Creating a little bit of a side bend. Nice. And then bringing it back through center, Left knee next to right. Again, Maybe a cat-cow needed or a little sway of the hips. We're gonna use this tabletop posture, Yogis, To get to a seated position. So you can roll over around those legs. And then we're gonna use that seated position to wind up all the way onto the back. So you can adjust your body and lower down. And you might draw the knees in toward your chest first. And then our meeting spot is legs up the wall pose. So we're just gonna take the legs straight up into the air. Sometimes we call it candlestick pose, Getting the legs up there. Recognize the softness in this pose. Now, In the beginning of class, We had the opportunity to take a one-legged happy baby. But here's your opportunity to take a two-legged happy baby. You're gonna separate the feet a little wider than hip distance, Reach the hands up for the outer edges of the feet, And tug the knees down. You want the feet to be flat, Like we did earlier, When the foot was flat toward the front of the room. Now you want it flat toward the ceiling. You can tug down, And you might kind of experiment with pressing the lower back into the floor versus pulling it up off of the floor. Maybe give it a few rocks side to side, Just like a happy baby would do. Gather your gaze, And then taking the legs straight back up into the air so that leg's up the wall position. From there, I want you to tug the knees in toward chest and belly. So give them a good squeeze, Gather them up. And then we're gonna keep the right knee tugged in toward the chest. I just want you to lengthen the left leg kind of toward the front of the room. So lengthen it out. You might hover the heel, Or you may actually set the heel down, And then we're just gonna change sides. I want you to tug the left knee in toward your chest and lengthen the right leg, And do a little right, Left, Right, Left. Rinse it out a few times. Tug the knee in, Lengthen the leg. Tug the knee in, Lengthen the opposite leg. Nice. And try it maybe twice more on each side. And then when you're back to that right side, Right knee pulling in toward your chest, Hold it there. Let that left leg relax all the way down onto the floor, And then let's pull it into a twist. So using that left hand to guide the right knee across the body, You can open up that right arm out to the side. Feel a stretch in the shoulder, In the chest, In the back, Maybe in the hip. And then slowly starting to come back through center yogis, Draw that right knee in toward your chest, Give it a squeeze. And before we move to the other side, Let there be a couple of that alternate leg pull in and extension. So go ahead and draw the left knee in, Lengthen the right leg, And then just the opposite. Right knee pulls in again, Left leg lengthens. Do it a few times each side. And there's probably a point where your body says, Okay, I'm ready. And so when your body says that, When you're listening and there's that calling to take a twist on the other side, Keep that left knee tugged in toward the chest, Relax the right leg on the floor, And then use that right hand to tug to softly pull that left knee across the body. And then bringing the knee back through center as you roll onto the back. Right knee comes up with that left knee. One more tug in, One more hug, One more snug hug. So give it a little squeeze to your body. Squeeze in, Squeeze in. And then from that position, Yogis, We're just gonna lengthen out into Shavasana. And sometimes it feels so, So very great to lengthen out the legs and drop the arms by the side. But I always like to say that if you need to adjust your body, If you need to bend your knees or turn into a side or your belly, Or even into a seated position, Know that you can move into that space. It is your practice. As you settle in, As you let the breath kind of go, As you let the body relax into the floor, I just want you to take a really big inhale. And then release. Take rest, Take rest, Take rest. Sometimes in our practice and in our lives, It is so very easy to get caught in the cycle and circle of lack. Or that cycle and circle that has us wanting to do more and have more and be more. And there are some beautiful, Beautiful workings there that help us learn and grow and develop skills. But sometimes in all of that becoming, In all of that doing, We forget that moment of just being. We forget that moment of experiencing enoughness instead of lack. And so I want you to take the opportunity here at the end of class to try it once more, Yogis. Once more, As you're laying here against the floor, I want you to imagine in your own mind's eye that everything in your life, Everything that you can think of, Everything to do with you and your body and your health and your wellness, Your job and your career, Your partnership, Your parentship, Everything is enough just for a moment. Notice what that would feel like if you could send yourself that message. How would the words I am enough resonate in your body? And then take a little bit deeper breath in. And out. And since we all wind up in a little bit different place here in Shavasana, I just want you to start to wake up and stretch your own body. It might be that you go right into a big stretch, A long body stretch, A full stretch, Or it might be that you move little parts and little pieces until you eventually kind of stretch some things apart. If you're feeling fatigued, If you're feeling fatigued and you just need a little more restoration, Yogis, Maybe try turning onto one side for a few breaths. And then with a rock or a push or a pull, If you're not already there, Let's meet up in a seated position at the front of your mat. Turn toward the front of the room, Just bringing palms together in front of the heart. And soften the chin toward the chest. Soften the eyes with that soft gaze, Or maybe eyes closed. And just one more time together, Yogis, Take a nourishing breath all the way in. And then let it go. I'm so very thankful for you and your practice and your presence from my heart directly to yours. Namaste.