All Levels Hatha Yoga - Strengthen Core, Hips, Stretch.

1:14:54

1:14:54

All Levels Hatha Yoga - Strengthen Core, Hips, Stretch.

by Kara Billingham

Rated

4.3

Type

guided

Activity

Meditation

Suitable for

Experienced

Plays

101

Full 75min Yoga Class. The room has students but the teacher is all that can be heard. Please enjoy a safe practice of movement, including strengthening, flexibility, balance, and breathe. We start out in a seated position and ease into the back for core strengthening and hip/lower-mid back stretches. We then come to all fours and move through a nice flow of standing postures, eventually making our way back to the floor, for the all too popular savasana!

Meet your Teacher

Kara Billingham

Hamptons, NY, USA

Meet your Teacher

Kara Billingham

Hamptons, NY, USA

Transcript

Let's bring the hands in prayer. Take a deep breath, Grow the spine, Relax your jaw. Enter into a mindset for your practice of peace, Calm, Stillness, Gratitude, Openness, Letting go. Become the channel. Create your dedications. Let's begin with an Aum. Let the arms open, Big breath in and the right arm comes under. Give yourself a hug because you're so cute. You deserve it. Circle the elbows in one direction. Circle the opposite way. Good. Hold it steady. Walk the hands across the back. Can you find your shoulder blades? Elbows come up. Let's inhale. Lower and round your upper back. Tuck your chin. Rise up. Breathe in. Lower rounding. Tuck the chin. Let's do one more. Inhale up and exhale rounding. And open the arms, Sitting the body tall. Breathe in and the left arm comes under. Hug, Circle, Jaw relaxed. Breathe. You're running up that hill. You're going to have it. Circle the opposite way. It's national get that song in your head day. Hold steady. Walk the hands across the back. Where's your shoulder blades? Elbows come up. Breathe in. Lower and rounding. Tuck your chin. Lifting up. Breathing in. Lower round. Tuck the chin. Just one more time. Lower round. Tuck the chin. Good. Come up to neutral. Float the arms open. Big stretch. Little gentle fist with the hands. Circle around in one direction. Strengthen your wrists. So the potluck food list is growing. Well, Sean is promising some nice pies as you know because he told you, Right? Circle the opposite way. Blueberry, Apple, Maybe bryamere farms. Carlos might bring something. He's going to try and do something, Yeah. But he doesn't know. Open the hands wide. Dominican potato salad. Spread the fingers really wide and then squeeze the fist super tight. Good. Open out really wide. Squeeze. And squeeze it in super tight. Good. Let's do it one more time. Squeeze out. Stretch, Stretch, Stretch. And squeeze it in. Good. Lower the arms. Oh, Hands to the knees. Shake out the shoulders. Perfect. Let's come on to the back body. Right knee hugs into the belly. Left leg lengthens out in front. Rest your head. Take a deep breath in. Circle the right knee one direction. The jaw relax. Your body is so happy to be lying on the floor. So, Let's get started. And circle the opposite way. Breathe. Belly, Ribs, And chest. Expand. Good. Let's pull this right knee straight into the belly. Relax the shoulders. You can tuck the shoulder blades under more. Pull the right knee open towards the right shoulder. And then bend the left knee. Roll to the outside of that foot. Dropping the left knee down to the left. If you want more of a stretch in the left inner thigh, Walk the foot more to the right. Hold where you are and do a little rocking on the pelvis forward and back. Feel your face relax. Good. Let's hold it steady. Relax the shoulders, The jaw. Breathe deeply. Good. Bring the left knee up to center, The foot plants. And we're going to cross the right knee on top of the left knee, Not the ankle on the knee, The knee on the knee. And we're going to rock the knees side to side. Keep breathing. Good. Let's drop the knees down to the right side. You can shift a little onto the right hip a little more. Knees drop to the right. Keep them stacked and open the arms out to a T. Don't worry if your left shoulder does not touch the floor. Allow the front of the left shoulder to stretch and open. Sip the breath in through the nose. Expand the belly, Ribs and chest. Good. Let's roll gently back to center. Shift hips to center on cross. Hug the left knee in and extend the right leg long to the floor. Circle the left knee in one direction. And the opposite way. Good. Let's pull the knee in. Relax the shoulders. Jaw relaxed. Left knee opens towards the left shoulder. Right knee bends. We can roll to the outside of that foot. And then find a little rocking on the pelvis forward and back here. Good. Hold it steady. Deep breaths. The right knee floats up. The left knee stacks on top of the right. And we rock the knees side to side. Check in with your breath. Fill the belly, Ribs and chest. Drop the knees up and over to that left side. Shifting a little more onto the left hip if you'd like. Arms out to a T. Beautiful stretch for that back body, Side body. Into the chest. Good. Let's roll. Gently back to center. Hips shift on cross the knee. Plant both feet to the floor. Bring your arms alongside your body. Push your lower back as far as you can into the floor. And then relax that push. Let's keep doing that. Press down super hard and relax. Rocking the pelvis. Push and relax. Push and relax. Feel your jaw relax. Engaging the core muscles in a gentle way. Good. Relax your low back. Bring your hands under your head. Interlace the fingers there. We're going to lift the head and the shoulders off the ground. And we're going to do the same thing. Push the low back. Relax the low back. Push. Relax. Feel your face. Relax. Good. Push low back. Touch ceiling with the nose. Good. Rest your head down to the floor. Keep your hands under the head. Deep breath in. Lift the feet up. Keep the knees above the hips. And let's lift the head and shoulders again. This time you're going to straighten the right leg at an angle and turn the body and reach the right elbow towards this left knee. Back to center and switch. Left elbow, Right knee. Center switch. Keep going. Good. Let's come back to center. Lower the head and lower the feet. Release the hands from the back of the head. Drop the knees open. Soles of feet can touch together. Let's reach those arms back. Stretch long from shoulders, From waist, Up through the fingertips. Belly, Ribs, Chest expand. Take those arms up towards the sky. Lift your head and look forward. Reach your fingertips towards the front of the room. Push the lower back down. Lower and extend. Breathe. Exhale up. Little sit up. Reach forward. Tuck the chin. Lower and extend. Feel how different these abdominal strengtheners are from one to the other. Little different location of abdominals that we're working on. Lift and hold it. Reach towards the front. Push the lower back down. Tuck that chin. And then lower. Open the arms out to a T. Knees up. Rock the knees side to side. Good. Check on the breath. Hold steady. Bring your arms alongside your body. Step the feet forward, Maybe a footprint from where they are. Lift the front of the foot up. Heel is planted. Lift your hips up towards the sky. Glue the heels to the floor and try to pull them back to strengthen the hamstrings. Push into the upper back. Relax. Take a deep breath in and pull back again. Good. Relax. Breathe in. Pull back again. Squeezing back with the heels. Good. Relax and lower the hips. Feet plant. Walk them back a footprint. Shoulder blades are going to rock under. We're going to lift the hips up. Squeeze the buttocks and try to interlace the fingers under the body. Rock again. Shoulders tucked under. Feet plant evenly into the floor. Squeeze buttocks. Press the arms down. Just notice your Saitubandhasana Bridge Pose. Jaw relaxed. Keep pushing down with those feet. And hugging the heels back towards the shoulders without moving the feet. Good. Release the arms. Lower the hips. Hello glutes. Untuck your shoulders. Please hug in for a counter stretch. Soften your face. Good. Plant the feet down to the floor. Roll onto your left side and prop yourself up onto the left forearm. Keep the legs long and stacked, One on top of the other. Right hand in the front and we'll lift and lower this right leg. Try to keep your toes pointed in the same direction as your lower legs toes. In other words, Try not to rotate this leg open. Staying on the left side of the hip and the body. Good. Lift and hold the leg up. Squeeze the buttocks so you feel the padding on the left side there. You're going to try and lift the lower leg. The body is lifting out of the left arm. Now we can take the right arm up towards the sky for a side boat. Whenever in doubt, Get in a side boat. Breathe. Lift top leg, Lift lower leg, Lift out of left arm. Soften the jaw. Good. Make sure you're enjoying yourself. The old head nod. Keep breathing. Good. Lower the legs, Lower the hands. Let's take the right knee out in front. Bend your left knee, Grab that foot behind and hug the heel towards the buttocks. Feel the stretch on the left side of your body. You can press down into that left arm, But lift out of it at the same time. You can slide the left knee back a little bit if you need a little more stretch. Breathe. Let your jaw relax. Good. Release your left leg. We're going to have both knees stacked and bent. We're going to sit up. Keep the right knee on top of the left foot. Rotate to the left for a twist. Lengthen the body. Breathe in. You can lower down to the forearms here if you'd like a little more. Good. Jaw relaxed. Take a deep breath. Push your way up to your hands. Rotate to face forward and swing the right ankle over the left knee. Grab your blocks. Does anybody not have blocks that would like blocks? Good. So the right ankle on the left knee, We're going to try and square like a box shape. If you're very tight, You can take the left foot back towards the right hip. It doesn't have to be square, Square, Square. And then we're going to lift the body tall and tilt forward. You can use your blocks for your hands. Let the shoulders relax. Talk to the right hip. Good. Sway your torso side to side. Try to dangle the foot off the edge of this left knee. Oh, Baby. Oh, Baby. Dangle McWangle. So my son was out last night and we like to track our children on a, On an app on the phone. That's the kind of parents we are. Hold it still until it's forward. It's really me. It's not David. But anyway, So this morning I said, So where are you? Where are you last night? And I already knew where he was. And he told me two of the three places to, And I said, And, And he said, What? I said, What about stop and shop? I didn't buy anything. Like it's illegal or something to stop and shop. And I'm an awful mom. He does. And I only looked because I was going to bed because I'm a loser. And I go to bed earlier than him. And I want to make sure I knew where he was before I went to bed. I don't like stare at my phone for three hours. You know, There he goes. Oh, I'm not that much of a loser. Lift your body tall, Take your blocks and bring them to the sides of your hips and you can make them narrow. You're going to squeeze your fingers around the blocks super tight. And then you're gonna lift your hips up. Good. Squeeze the fingers. So you help strengthen the wrists. Now lift your knees up, Feel the core. Take a breath. If you want, You can try lifting the left leg off the floor. The more you round your back, The easier it is to try and do that. He free then push, Push, Push, Push, Push, And then lower it down. Core strengthener. So let's do it one more time. We're going to squeeze the fingers around the block. Take a deep breath in. Exhale the hips lift the knees tuck up. We round the back, Soften the jaw. Push as much as you can with those hands. Good. Lower it down. Take your blocks to the side. Shake out your wrists. We're going to lay on the right side of the body. Forearm is holding you. Legs are stacked. Left hand out in front. Lift and lower your left leg. Good. Keep breathing. Jaw relaxing. By the way, He can track me too. In all fairness. $2. 99 a month. Until they go to college then cut them off. Lift and hold. Squeeze the buttocks. Lift the lower leg. Lift out of the right arm. Left arm can float up like a balloon. Good. Keep squeezing the buttocks. Lift out of the right arm. Breathe. Lift the top leg. Lift the lower leg. Lift out of the right arm. Did you say there's Simon? Oh. I'm like, Did she say a spirit? Lower the legs. Lower the left hand. Slide the left knee in front and hug your right heel towards your buttocks and feel the right side of the body stretch because you're lifting out of this right arm. We're opening up the chest. Amazing what you can accomplish with deep breathing. Good. Let's release the foot. Please bend and sit the body up. Keep your left ankle draped on the right foot. Turn to the right. Twist. And then maybe the forearms come down to the floor. Good. Hands push the floor down. We lift the body up. Turn to face forward and swing the left ankle over the right knee. Try to square the legs. You can have your blocks out in front of you. And tilt the body forward. Remember the lower foot, If you're not feeling so flexible today you can bring it back towards this left hip. And stay there. The more you can get this left foot to dangle off the edge, The more you're going to feel in the left hip. Try to breathe and relax into the stretch. Good. Deeply belly, Ribs, And chest. Good. Lift your head. Bring your hands alongside your hips. Tuck the blocks close in. Squeeze the fingers around tight. Take a deep breath in and lift the hips up. Lift the knees up around your back. Good. Lower down. Take a moment. Simon. Take a deep breath in and lift again. Knees up around the back. Good. Lower it down. Please bring your legs straight out in front of you. Release your hands. Shake out the wrists. Flatten the blocks down. And move them a little bit behind you. The fingers are draping over the front. The knuckles are pushing down. You can wrap the fingers around that front edge of the block. Push as much as you can and lift your hips up again. This time the soles of the feet push down. Hips reach up towards the sky. If comfortable, You can drop your head back and down. Very flash dance pose, Don't you think? Lower the hips down. Release your hands. Shake them out. Crisscross your ankles and come into table. The hands are going to walk forward a footprint in front of your shoulders. And then you're going to rock the hips back and forth. Feel your body opening up in a relaxing way. When you come into your puppy dog stretch, Hips back, You're going to hold it and rest your head. Let your jaw relax. Reach your arms longer forward so you're stretching fingertips away from the hips. Oh god, Sorry that was really loud. I think it would slam up easy. Good, Let's take the left arm underneath the right arm, Palm faces up. You're going to lift the right palm off the floor. Fingertips are gripping the floor gently. And then you're going to take your right leg back straight behind you, Curl the toes under on the floor. Try to rotate your shoulders a little more so you're stacking one on top of the other. Left toes are curled, Face relaxed. Use your right fingertips, Push down. The right knee is closed. The left arm reaches forward. We bow into puppy dog, Jaw relaxed. Right arm under, Palm faces up. Rotate your shoulders so we have stacking shoulders. Left arm is reaching forward with the palm off the ground, Fingertips touching. And the left leg can extend long. Curl those toes, Breathe. Feel the chest opening up, The neck relaxing, Jaw relaxing. Good, Lower the left knee. Both arms come forward, Fingertips grounded, Palms off the ground this time. Elbows lifted, Head drops down. Notice the change. Supporting the head on the floor or a block. Good, Look forward with your head, Let the hands walk back, The toes are curled. Let's do a downward dog here. Pedal out those heels. Jaw relaxing. Elbows pressed down, Hips up and back, Heavy head. Fingers wide, Elbows slightly bent. Good. Reach your left leg up behind you, Open that knee up, Keep it bent, And let's circle it around in one direction. I'm doing the opposite of you. Circle the opposite way. Good, Let's open up the hips, Stack it on top of the right hip. Hold it here or you can step the left foot behind you, Rotate your right foot around, And lift your left arm up and back. Wow, Playing. You can try straightening the left leg as well. And then flip back with that left leg up behind you, You're going to kick it straight up, And then you're going to tuck the foot forward between the hands. Hands either on blocks or floor, Lift hips up on the inhale, And exhale, Lower down. Inhale up and exhale down. Keep going. Nice relaxing. Good. Rise up with those hips. Let's step the back foot closer just a little bit and take the arms out and up to warrior one. Drop the shoulders down. Hips are squared facing forward. We're going to glue the feet to the floor and hug the space between the knees. So pull one foot towards the other. Isometric strengthening. Relax that pulling. Take a deep breath in and do it again. Squeeze the feet towards each other. Relax and breathe. You can feel that left hamstring area strengthening. Squeeze one more time. Good. Relax, Breathe, And let's bow halfway forward. We're going to reach the arms towards the front of the room. Feel the strength. Again, In the left leg, Hamstrings. Bring the arms back. Keep it there. Let your jaw relax. Get longer through the fingertips, Longer through the crown. Good. Bring your hands down to the blocks or floor and straighten that left leg. Pull the body up and over the leg and let your head hang. A good push with the left foot. We'll bend with that knee. Square the hips, Pull the left hip back and the right hip forward. Good. Bend the left knee. Blocks can go out to the sides. Plant your hands and kick your left leg up behind you. Downward dog. Let's settle into a pose that might feel easier now than it did before. Fingers wide and gripping. Elbows slightly bent. Heavy head. Right leg reaches up behind. We're going to bend the knee, Open the hips, Circle around. And the opposite way. Open up, Hold it, Stay there or step into your wild thing. Right foot back, Step that left foot around, Reach the right arm back and maybe straighten that right leg. Good. Flipping back, Lifting that right leg up straight and then kicking it forward. Hands can frame the front foot and we'll lift and lower the hips. Inhale, Exhale. Good. Rise up with those hips. Step the back foot closer a footprint and then open and lift to warrior one. Virabhadrasana. One. Drop the shoulders down, Feet are glued. Let's hug the space between the legs. Good. Relax that squeeze of the legs. Take a deep breath in. Do it again. Squeeze back and forward at the same time. Good. Relax. Breathe. One more. Squeeze and squeeze. Good. Relax. Bow forward halfway. Keep the arms reaching forward. Push into the back heel. The arms reach back. We're going to hold it. Front toes relaxed. Long spine. Hands lower down and we're going to straighten this right leg. Hands under shoulders. Bow over the right leg. Soften your jaw. Deep breath in. Pull left hip forward, Right hip back. Smile. Good. Lift your head, Bend the front knee. Hands on the floor and kick the right leg up behind you. To a downward dog. Keep pushing hips up and back, Heavy head. Good. The knees float down to the earth. Hands walk under the shoulders. We're going to lift the left leg. I'm doing the opposite of you, Out behind you. Toes are pointing down. Not rotating the leg at all. You're going to open it out to the right. Tap the floor with the toe tips. Lift, Cross and tap the floor on the other side. Lift, Cross, Tap the floor. So you're doing three sides of a square or a rectangle. And you might feel this more in your right hip. We're trying to strengthen the left hamstrings and glutes. Feel your face relaxing. Let the fingertips squeeze into the floor, Even here, To help strengthen those wrists. Good. Lift your left leg straight out behind you. Keep the right toes curled under. Left hand on your shoulder, Reach the right arm forward to balance your table. Left fingertips squeezing into the floor. Elbows slightly bent. Long breath. Good. Right hand down, Left knee down. Oh my lord. Anybody else? Okay. All right. Hands under shoulders. Left toes curled under. The right leg reaches out behind. Train your body to lift your weight out of your wrists. Squeeze fingertips. Open the leg out, Tap the floor to the left. I mean to the right. Lift, Cross and tap the floor to the left. Lift, Cross, Tap the floor. Keep going. When you lift it, You want to lift at least to the height of your back. Right left toes are curled under the whole time. I'm not sure if you can feel it, But we're building a little heat. Remember this for winter. Let's lift that leg straight out behind and lift the opposite arm forward. Keep the right hand planted with the fingers wide, Elbows slightly bent and pull as long as you can with your limbs. Bring the left hand down, Bring the right knee down and let's do a child's pose. Knees open, The big toes touch, Sit back and reach your arms forward, Bowing the body, Rest your head. Good. Let your jaw relax. The air wants to come out of the closet. While you're in your child's pose, Walk your hands to the right side and bow that way. Rest your head. Good. Walk to the other side, Easy and slow, Bowing. Hands walk forward, Let's stretch the body again. Forward, Rest your head. Lift your head, Hands pull the body to table, Curl toes, Downward dog. Head is heavy. Good. Left leg reaches up behind. Let's inhale here, The knee under towards the nose, Round the back. Inhale, Kick it up. Exhale under towards the left elbow. You can come into plank for that. Kick it up and under towards the right elbow. Again, A plank position for the body. Kick it up and let's step that foot forward between the hands. Open the back foot and windmill up to warrior two, Gazing to your left. Toes relaxed. Feel your heart opening, The shoulders rolling up, Back and down. Flip the palms up and see what that feels like. Clonger through the fingertips. Good. Let's take this right arm behind the back, Palm faces out and lift that left arm up and back. Reach the left knee forward at the same time. Side body stretch. Go ahead, Bring that left forearm to the front thigh with the right arm up and over towards the front of the room. Big stretch on the right side. Front knee is stacked on the ankle, Toes relaxed. Good. Right arm behind the back here, Palm faces out. Maybe your right hand can grab the upper left thigh. Rotate the body open. Straighten the left leg, Lengthen the left arm down. Keep the body rotating open. Stay exactly where you are with your body and float the right arm up towards the sky for triangle. The neck is long, Toes are relaxed, Face is happy. Happy. Good. Bring the right hand inside the front foot, Pivot the back foot straight and reach the left arm up, Rotating your triangle. Both legs are straight. Right hand on block is an option. Keep pushing with those feet. Stacking, Trying to stack shoulder on shoulder. Good. Bend the left knee, Lower the left hand and let's kick this left leg up behind. To a downward dog, Feel your face relaxing. Fingers wide. Good. Right leg reaches up behind. The knee under towards the nose, Around the back. Kick it up. Knee under towards right elbow, Flanking. Kick it up. And under towards the left elbow, Kick it up and forward between the hands. Warrior two, Vira badrasana two. The front foot cuts the back foot in half, Long through the fingertips, Front knee stacked on the ankle, Palms facing up. Chest is opening, Jaw relaxing. Big stretch through those fingertips. Feel the stretch in the forearms. Left arm behind the back, The palm faces out. The right arm comes up and back. We press the right knee forward. Squeeze left shoulder towards hip, Jaw relaxed. Ah, Ocean breezes. Good. Windmill forward with the forearm on the back. On the thigh, Palm up. Left arm up and over. Side body stretch. Good. Push with those feet. Get lighter on the right arm. Left arm behind the back, Palm faces out. See if you can reach the right thigh with your left hand, Helping the torso to rotate open more. Good. Straighten that front leg, Dangle the right arm down. Keep rotating the body open. Load the left arm up for triangle. The front knee is a little bent. The heart is open, The jaw is relaxed. The left hand lowers inside that front foot. We pivot the back foot straight. Step it closer if you wish. Right arm comes up to rotate the triangle. Keep pushing into that back foot. Good. Lower the right hand down, Bending that front knee, And let's kick the right leg up behind. Lower to your downward dog. Fingers wide, Elbows slightly bent, Heavy head. Body expanding. Good. Hands walk back towards those feet. Let's bend the knees deeply. Dangle the torso over the legs, Grab either elbow, And swing side to side. Heavy body. Hold and breathe, Hanging. Lift your head, Open the arms out to a T, Knees bending, Push your way up to standing. Take your time. Lift the arms towards the sky. Bring the hands in prayer and lower in front of your heart. Shoulders up, Back down. Shift to left foot and lift your right knee up in front of you and float the arms out to a loose T. Stare at your dristi, Your focal point that is not moving at or below eye level, 10 feet or less away. Just stare at it. Push the ground with the left foot, Get taller through the top of the head. Try to line your right foot up with your knee. Use your hip muscles. Notice your fingers, How they're trying to control the situation. Try to relax them. Lower the right foot, Lower the arms. Hands in prayer. Shake out your legs. Deep breath in, Body to right foot, Left knee comes up. Arms open for your crane pose, Balakhi kasana. Shoulders up, Back down. Open, Lift your chest, Line knee up with foot. Good. Pinky fingers can relax. Face can be happy or ecstatic. Lower the leg, Lower the arms, Shake out your shoulders. Good. Step the feet wider than your hips and we're just going to swing the arms around. Be careful not to swing into a neighbor unless they are a swinger and then you might want to swing with them, I don't know. Hampton Bays is known for its swingers if you know what I mean. Opposite heel lifts as you swing to each side, Freeing up the bodhic. Stay after class for more details on that. I'm kidding, I don't want to discuss it all. I have nothing to say. Not first hand knowledge. Good. Hold it steady. Come to stillness. Keep your feet wider than your hips, Point the toes out, Lift the arms up towards the sky. Palms in prayer, Lower in front of your heart and let's sink into a squat. Maybe you want a blanket under your heels or a block under your bottom. Blanket under the heels is a really nice option. So is the block. So we're going to reach the heart forward. We're going to try and strengthen the inner thighs. So you're going to push the elbows into the legs and let the legs push back. So a super squeezing action happening here. Palms are pressing together as well. And then we're going to relax that squeeze. And we're going to do it again. Squeeze elbows, Knees, Knees, Elbows, Heart forward, Jaw relaxing. Good. Relax and breathe. Squeezing, Squeeze again. Relax and breathe. Let's do one more time. Good. Relax and just hang out there for a moment. Bring the heart forward. Try and lengthen up through the top of the head. Face relaxed. Good. Lower your hands down. Walk them around the back and sit your bottom to the floor. Bring your legs straight out in front. Ah, Wasn't that delightful? Circle your ankles. Delightful. Circle the opposite way. I think if I was like a grocery store person, I would just make up a name tag for myself. You know, At checkout just to give people a better day, You know, Delightful. That's my name. Delightful. Hold it still. Flex the feet, Lift the body and walk forward. That'll be my next life. Drop the shoulders down. And so rock your body here side to side. So you're lifting one hip and then the other as you rock. Delightful. Yes. Hi, My name is Delightful. Is that your real name? Yes, It is. I wasn't born with it. Hold it steady. Flex the feet and walk the hands forward. Delightful. Good. Walk those hands in. Sit the body tall. Reach the arms up. Dandasana. We're going to drop the shoulders down. Palms are facing in. The feet are flexed, Pointing the toes up. And we're going to lengthen the body up and out of the pelvis. We're going to stay here. Feel the blood travel from hands down the arms. Let it be a peaceful posture. If you need to, You can sit on the front edge of your blanket to help you out. Keep the spine reaching up through the top of the head, Shoulders relaxing. Good. Let the arms float down. Feel the blood travel back to the hands. Good. We're going to lay onto the back. Grab your block or your bolster or your blanket to lift your legs up with your body, Your block underneath your sacrum. And your legs are going to float up towards the sky. Now you can use a wall if you'd like to put your legs up the wall. You can also stack two blocks on top of each other if you'd rather do that. Let the shoulder blades tuck under the back. The heart is open. The palms face up. Find a calming pose similar to the arms up that we just did. Now the legs are up. You can flex and point your feet to add a little pumping action to send the fluid towards the heart a little bit faster. Point and flex, Point and flex, Point and flex. Face relaxed. Good. Let's hold those feet steady. And then slowly release down to the floor. Feel the blood travel. Untuck your block. Make your way into your final rest. Feet fall open, Palms face up. Support yourself. If you have back sensitivity, Lift your knees on blocks or a bolster. Keeping the curve of the neck healthy, You can roll up a blanket underneath the neck. Allowing the heart to open, Tuck shoulder blades under more. Feel the jaw relax. You can sink the low jaw towards the back of the skull to help relax neck and trapezius muscle. You'd rather not have a press. Fold the corner of the mat by your head and I'll now. Confipt, I see. Okay. Okay. Okay. Okay. Okay. Okay. Okay. Okay. Okay. Okay. Take a deep breath in. Rock the head, The ankles, The wrists. And then, The knees into the belly and let's rock on that low back side to side. Down to one side and your fetal posture to the floor. And then, Take your time rising up to a comfortable seat. Take a moment to notice how you feel. Let's join the hands into prayer. Remembering, Dedications. Finishing together with an OM. OM. Let the head bow to you. Honor you. And all the gifts that you bring into this world. See the gifts and those around you. Namaste. Have a lovely day. Thank you for being here. Thank you. Thank you. Thank you. Thank you. Namaste. Thank you. Thank you. Zoomers, Heidi, Cynthia. If anybody has questions about anything, There's flyers on the wall. We have a couple of things happening the full moon weekend. We have the sound bath in here. Friday night. If you want to take affeight away to Thread Thoughts.