Moving Meditation - Slow Yoga Flow For Strength & Length

Let's go ahead,

Let's begin in child's pose this morning.

Just relax your third eye to the mat or to a block.

Extend your arms forward and long,

Softening your shoulders down your back.

If it feels nice for you,

You can wrap your hands all the way around to your feet and begin in the full expression of Balasana this morning,

If that feels nicer for your shoulders.

Yeah,

Just pick your version.

Perfect.

Try not to fall back asleep.

Let's go ahead and we're going to focus on our breath,

So take a nice big inhale through the nose and a nice big exhalation out the nose or mouth.

Another big breath in,

Filling up,

And exhale,

Slowly release.

One more breath here together,

Inhale and exhale.

Now continue with your deep breathing,

Inhalation and exhalation roughly mirroring one another so that we're finding that beautiful balance in our breath this morning.

And eventually the breath can become second nature,

It just begins to flow nice and full in through the nose,

Equally full out through the nose or mouth.

And then take this time,

And let's see if we can go ahead and just focus on what it is that we need out of our practice this morning.

What is your intention?

Maybe it's something you need to focus on,

Something you need to work through,

Something you need to grow or cultivate within yourself.

Let's identify those intentions.

We're going to take three more deep breaths just to call them to mind and seal them in for our practice.

One more big inhale,

Big exhale.

Now if your arms are by your feet or your hands are by your feet,

Go ahead and extend your arms forward,

Inch your fingers as far forward to the top of your mat as you can,

And then relax the shoulders down the back,

Just completely release into this shape.

Take a nice big breath into your back body,

And as you exhale,

Relax down your low back.

Another big inhale into the back and the shoulders,

Getting nice and broad and expansive and exhale this time through the hips,

Let them release.

Let's do one more breath here,

Big breath out.

Now engage your belly,

We're going to gently inhale and we're going to lift ourselves up to a tabletop position.

Bring your knees a little wide right underneath your hips,

Hands just a little bit forward of your shoulders,

And then yeah,

If you need your knee pad,

Perfect.

Set that up,

Let's inhale,

Drop the belly,

Lift the heart,

Lift the tail,

Open,

Perfect.

Exhale,

Pull up from center,

Pull up between the shoulders,

Get round.

Inhale,

Belly drops,

Heart and tail lift,

Perfect.

Exhale,

Pull up from the belly,

Round through the spine,

Relax the head.

Big breath in,

Drop the belly,

Open up.

Big breath out,

Pull up from center,

Tuck the tail,

Get really round.

Inhale,

Open,

A little higher this time,

Great job.

Exhale,

Pull up from center,

Round.

And let's do one more,

Big breath in,

Belly drops,

Heart and tail lift,

Open,

Perfect.

Exhale,

Pull up from the belly,

Round through the spine.

This time bring the knees nice and wide,

Big toes touch in the back.

Go ahead and bring the hips to the heels,

Extended child's pose.

So this time you can take some nice deep belly breaths.

Filling all the way up,

Exhaling to release.

Again,

Letting your third eye rest on the mat.

Let's take a couple more nice deep breaths here.

And then gently engage your belly.

Inhale,

Lift yourself up again,

Find your tabletop position,

Knees come back in underneath the hips,

Hands a little forward of the shoulders,

Perfect.

Let's go ahead,

We're going to walk the palms forward,

Send the hips forward,

Shoulders over wrists,

Big inhale.

Exhale,

Just lower halfway.

Inhale,

Gently lift up,

Perfect.

Exhale,

All the way down.

Shoulders down the back,

Lift your heart cobra.

Exhale,

Slowly lower.

This time inhale,

Plank on your knees.

Curl your toes under behind you.

Pull up from your belly,

Round through your spine like cat-cow.

Hips get close to your heels but they don't touch and then lift them up toward the ceiling and move into your first downward dog,

Perfect.

Pedal the feet out,

Shake the head and the neck out.

Find a little movement in your first dog pose this morning.

Just check in,

See how the whole body is feeling.

Down dog is a full body pose here.

And then find a little softness in your knees,

Some length in your spine,

Hips all the way up toward the ceiling.

And let's hold here for three breaths,

In through the nose,

Out through the nose or mouth.

Inhale,

Exhale.

One more inhale.

Big exhale.

Now soft bend in the knees,

Look to your hands,

Take a slow walk up and come into your standing forward fold.

Grab your opposite elbows and let's arrive here.

Hang nice and heavy,

Let that low back release.

Find a little swaying motion if you like.

Again,

Checking in,

Taking stock of where that tension is holding,

Where the tightness is lingering.

Let's see if we can exhale through those areas.

Two more deep breaths.

And then before we rise up,

Let's all release our opposite elbows.

Our blocks are all within arm's reach,

I believe,

So go ahead,

Grab your blocks,

Bring them forward,

One under each hand at the high position and then just come back into your fold.

Relax your head,

Relax your neck,

Take a big inhale,

Hips to the ceiling and a big exhale,

Belly to the thighs.

Now with hands on your blocks,

Find your belly button.

Inhale,

Slowly ripple out to an exhale.

Nice flat back,

Crown of the head toward the mirror.

Excellent.

Exhale,

Soften and bow.

Just continuing to move gently through the spine here.

Inhale,

Lengthen out like you're rolling your spine out like a yoga mat.

Exhale,

Softly fold.

One more,

Just like that.

Inhale,

Lengthen out.

Great job.

Exhale,

Soften and fold.

Now find your nice soft knees.

Big inhale,

Lead with your heart.

Arms to the sides and overhead,

Come all the way up.

Perfect.

Exhale,

Release your arms.

Find your mountain pose,

Take a nice breath in.

Big breath out.

Excellent.

Inhale,

Arms to the sides and overhead.

Exhale,

Hinge from your hip points,

Fold through center.

Go ahead and let your hands just rest on those blocks and then inhale,

Lengthen out your spine.

Halfway lift,

Roll out.

Exhale,

Fold into your legs.

Lead with your heart.

Inhale,

Arms to the sides and overhead,

Rise up.

Exhale,

Release.

Again,

Lift up,

Inhale.

Exhale,

Fold through center.

Great job.

Let your hands just rest on those blocks and then inhale,

Ripple out through your spine.

Halfway lift.

Exhale,

Fold softly into your legs.

Lead with your heart.

Inhale,

Arms to the sides and overhead,

Rise up.

Exhale,

Release.

One more time.

Inhale,

Lift.

Take up space.

Exhale,

Fold.

Great job.

Let your hands come to those blocks and inhale,

Lengthen out,

Long spine.

Exhale,

Fold into your legs.

Lead with your heart.

Inhale,

Arms to the sides and overhead.

Exhale,

Release your arms.

Mountain pose.

Take a breath in.

Big breath out.

Now we're going to inhale,

Arms to the sides and overhead.

And we're going to exhale,

Hinge from the hips and come all the way down through center.

Let your hands come to those blocks again and inhale,

Lengthen out to your nice,

Long spine.

We're actually going to move into a little balancing pose.

So we're going to root down through our left foot.

I'm going to mirror you guys.

We're going to move into warrior three.

So first things first,

We're going to hug the left knee,

Or the right knee,

Excuse me,

Up and into your chest.

So you're in this little one-legged balance here.

Use your core.

Hug that knee up a little higher.

Really use that belly.

Hug,

Hug,

Hug.

Keep your spine long.

Keep your standing knee soft.

And then when you're ready,

Press that leg back in space.

Get nice and long through that leg and hold.

Toes pointing down.

Heel pressing toward the wall behind you.

You can stay here on your blocks or,

If you'd like to,

Lift your arms up.

You can play with lifting one at a time or both.

It's up to you.

You can just work on one.

And keep your palm facing down.

That's going to keep your shoulder open.

So one arm at a time or both,

Or just keep your hands on your blocks.

Try to keep your hips level.

Let's do one more breath.

Perfect.

And then if your arms are lifted,

Lower your hands back down to those blocks.

And then we're going to take a nice,

Slow,

Controlled step back.

So we're going to let that ball of the right foot come all the way down to the mat.

Perfect.

Walk your blocks back so you're framing your front foot.

Adjust your stance so it's nice and long.

Find your runner's lunge.

Perfect.

Now you might need to move forward a little if you're back on your mat.

Yes,

There we go.

Perfect.

Front knee over front ankle.

Get nice and open through your heart space.

Big inhale.

Exhale down that back leg.

Perfect.

Two more breaths here.

One more inhale.

Big exhale.

Now we're going to rise up.

So make sure you have nice,

Even weight distribution.

Feet are hip width apart.

You're not dumping weight on your front knee.

Your back leg's really strong.

Hands to front thigh when you're ready.

Perfect.

And then let's lift both arms up.

High lunge.

Great job.

Steady your gaze or close your eyes.

Come back to your breath.

One more inhale here.

Hold for your exhale.

We're going to add a little movement.

So inhale through the fingertips.

And then exhale.

You're going to twist to your left.

Let your arms go wide.

Open.

Inhale.

Lift both arms up at center.

Exhale.

Plant your back foot open.

Warrior II.

Now inhale.

We're going to lift back up.

So pivot back on the back foot.

High lunge.

Yep.

Exhale.

Twist left.

There we go.

Inhale.

Center.

Exhale.

Warrior II.

It doesn't have to be perfect.

We'll hold this in a little bit.

And then inhale one more time.

Pivot back up.

Exhale.

Gentle twist.

Inhale.

Center.

Great job.

You got it.

And then exhale.

Warrior II.

This time we'll hold.

So if you need to adjust your stance a little bit,

Front heel in line with archer heel of the back foot.

Make sure you see your big toe.

And front knee right over front ankle.

Perfect.

Great adjustments.

Yes.

So we have this external rotation in the front thigh.

We're steadying our gaze down the left middle finger.

Perfect.

Wiggle your toes a little.

Root down through the four corners of your feet.

Let's take two more deep breaths.

On your next exhale,

Extended side angle.

Left forearm to the front thigh.

Flip your right palm behind you and then reach that arm up and extend.

Bicep along the ear.

You're welcome to lower the hand if you like to a block or the earth inside the foot.

Whatever works best for your frame,

For your body this morning.

Just really focus on lengthening through that right side body.

Yeah.

Two more breaths.

You've got this.

And then on your next exhale,

Look down.

Lower the right hand down.

Lower the left hand down.

You can grab your blocks.

Pivot on your back foot.

Lift your heel.

Big breath in.

Big breath out.

One more inhale.

Now as you exhale,

Set your blocks aside.

Lower your hands to the mat.

Take a big breath in and step back downward dog.

Breathe into your down dog.

Breathe out.

Take one more breath.

And you can always lower to the knees first to get to down dog.

One more big breath in.

Big breath out.

We're going to move through a little vinyasa now.

So find your belly button.

Just like earlier with hands on blocks,

Ripple forward from your belly.

Think of rolling out your spine to plank on your toes.

Hold here for your exhale.

Let's take one more inhale.

And you can either go all the way down to the belly or knees first.

So on your next exhale,

Lower down either straight or knees first.

And then lift your heart for cobra.

Big breath in.

As you exhale,

Slowly lower.

Inhale plank knees or toes.

You pick.

Exhale.

Downward dog.

Great job,

Everybody.

Take three breaths.

Feel free to exhale out your mouth.

Remembering to bend the knees just a little bit.

Lengthen from fingertips through hips.

One more inhale.

Exhale.

Now soft bend in your knees.

Look up to your hands.

Slow walk up.

Standing forward fold.

Arrive here.

Take a big breath in.

Big breath out.

Now if you can reach for one of those blocks,

Bring it in front at the high position.

Take your second block.

Bring it right in between your thighs.

Just gently pressing into it.

So you have an anchor point.

Return to your fold.

Perfect.

Take a breath in.

Big breath out.

Now bring your hands to that block in front.

And let's inhale from the belly button.

Roll out your spine.

Get nice and long.

Keep your spine long.

As you exhale,

Bend your knees.

Find your imaginary seat.

Engage your belly.

And then when you're ready,

Lift your arms up.

Exhale,

Chair pose.

Hold for your exhale.

Sink a little lower.

We're going to take two more breaths.

You've got this.

Come back to that breath.

On your next inhale,

Lift from your seat,

Not your knees.

Inhale,

Lift all the way up.

Exhale,

Release your arms.

Big breath in.

Lift up.

Big breath out.

Fold forward.

Now go ahead.

Remove that block between your thighs.

Lower both blocks down,

One under each hand at the high position.

Come to your fold.

And then inhale.

Ripple out to your nice long spine.

Root down through your right foot this time.

And we're going to hug the left knee up and into the chest.

So keep that spine long.

Just hug that knee up.

Use your belly.

One more breath.

So think of when we're doing like knee to nose from tabletop or downward dog.

Find that same engagement through the core.

And then start to send that leg back.

Nice and long.

The toes point down.

The hips are level.

The foot is flexed.

Perfect.

Stay here if this is good.

I know it's early.

If you're good here,

Stay here.

If you just want to try lifting one arm at a time or both,

You're welcome to do so.

But don't feel any pressure.

Let's take a couple more breaths.

Great job,

Everybody.

Yeah.

Love it.

Focus on finding length from the heel through the crown of the head.

I know it's kind of hard when you can't see it,

But see if you can feel it.

One more breath.

And then if your arms are lifted,

Lower your arms down to the blocks.

And then we're going to take a slow,

Controlled step back.

Lowering the left foot down to the mat.

And then just adjust your stance.

If you need to widen it,

Walk the blocks back a bit.

Find your runner's lunge.

Big breath in.

Big breath out.

Two more breaths here.

Just waking those hips up a little bit.

Feels good.

Maybe you can move a little bit.

And then make sure you have a good stance to rise up.

So feet hip-width apart.

Strong back legs.

We're not dumping weight forward.

And then hands to front thigh when you're ready.

Perfect.

Lift your arms up when you're ready.

High lunge.

Yeah.

Great job.

Perfect.

And check in.

See if we can really stack these front joints.

So maybe walk your foot up a little if the knee is behind the ankle.

And really think of exhaling down the back leg.

Take the weight off the front knee.

Let's take one more inhale here.

Big exhale.

Now your lower body is going to stay the same.

You're twisting from your core.

So inhale through the fingertips.

Exhale.

Twist right.

Lower your arms.

Inhale.

Lift up.

Perfect.

Exhale.

Plant your back foot open.

Warrior II.

Now inhale.

Pivot on the back foot.

Lift back.

Runner's lunge or high lunge.

Exhale.

Twist right from your core.

Inhale.

Center.

Exhale.

Warrior II.

Perfect.

Inhale.

Center.

Yeah.

Steady your gaze.

Exhale.

Twist.

Inhale.

Center.

And this time we're going to hold Warrior II.

So exhale.

Open.

And now feel free to adjust a little bit if you need to.

And then steady your gaze.

Soften your shoulders.

Feel free to flip your palms.

So front knee right over front ankle.

You should see your big toe.

Find that engagement through the thigh.

Two more breaths.

On your next exhale,

Right forearm to front thigh.

Flip your left palm.

Reach that arm up and over.

Extended side angle.

Lovely.

And you're welcome to deepen this if you like.

Two more breaths.

On your next exhale,

Look down.

Lower your left hand down.

Lower your right hand down.

Pivot on your back foot.

Find runner's lunge.

Big breath in.

Big breath out.

And then set your blocks aside.

We're going to step back.

Downward dog.

Breathe in.

Breathe out.

You're welcome to stay here.

You can take a rest in child's pose or let's move through a vinyasa.

So inhale.

Ripple forward.

Plank knees or toes if you're with me.

Exhale.

Lower to the belly.

Inhale through cobra.

Great job.

Exhale.

Lower.

Inhale.

Plank knees or toes.

You pick.

And exhale to downward dog.

Hold your dog pose now for three deep breaths.

Finding that link.

That softness.

Finding that connection.

One more inhale.

Exhale.

Now nice soft knees.

Look up to your hands.

Slow walk up.

Come to your standing forward fold.

Just relax.

Hold here.

Take a breath in.

Take a breath out.

Lead with your heart.

Inhale.

Exhale.

Lift up.

As you exhale,

Fold through center.

Inhale.

Hands to thighs.

Lengthen all the way out.

Long spine.

Exhale.

Fold back down.

Gently bend in your knees.

Plant your palms.

Step back.

Plank knees or toes.

Take a breath in.

As you exhale,

Lower all the way to the belly.

Inhale.

Cobra.

Lift your heart.

Exhale.

Lower.

Inhale.

Plank knees or toes.

Exhale.

Downward dog.

Perfect.

Three breaths.

Come back to that breath.

Come back to your intention.

One more inhale.

Exhale.

Nice soft knees.

Look up to your hands.

Slow walk up.

Take a breath in.

Hold here.

Breathe in.

Breathe out.

Lead with your heart.

Inhale.

Exhale.

Release.

Inhale.

Lift.

Big breath out.

Fold through center.

Let it go.

Inhale.

Hands to thighs.

Lengthen.

And then exhale.

Fold back down.

Go ahead and grab your blocks now.

Bring them back forward,

One under each hand.

Lengthen out to your nice long spine.

And again,

This time we're going to root down through the left foot.

Just hug the right knee in.

And then right away we're going to take a big step back with that right foot and move back to our runner's lunge.

So adjust your stance.

Perfect.

Breathe in.

Breathe out.

One more inhale.

Exhale.

Now pull up from Mula Bandha.

Inhale.

Straighten through that front leg.

Your spine is nice and long.

And exhale.

Fold forward,

Extended pyramid.

Go ahead and just arrive here.

If you need to lower the height of the blocks,

That's fine,

Or set them aside.

Just softly fold over this left leg.

Let's open through the hamstring.

Finding that little roughness in the throat on your exhale If you haven't yet,

That Ujjayi breath.

Bridging breath and body.

Staying nice and focused.

One more inhale.

Big exhale.

Now inhale,

Lengthen out.

Find your nice long spine.

Plant your back foot behind you.

We're going to move into our triangle pose.

So check and make sure your front heel is in line with the arch or the heel of your back foot.

And then take the block that's under your left hand.

Bring it inside the foot or ankle.

Roughly under the shoulder.

Right hand comes to your hip.

And we're just going to softly roll that right hip over the left.

Take your gaze up past the shoulder and lift your arm.

Perfect.

You can keep your hand on your hip if you like or lengthen the arm.

Great job everybody.

Perfect.

Beautiful triangles.

Now just draw some attention to the shoulder,

Your left shoulder.

That's on the bottom.

Make sure it's not rounding in.

It's still nice and open down the back.

Take up a little more space here for two more breaths.

And then pretend someone's grabbing that right hand that's in the air.

Engage your core.

Find a little softness in your front knee.

And then inhale.

Lift yourself all the way up.

Left arm comes up to meet the right.

Turn all ten toes to the long side of your mat.

And then hinge from your hips.

Fold through center.

Come into a wide-legged fold.

Crown of the head toward the earth.

If your hips just pop like mine,

Maybe bend one knee and the other.

Just kind of rock it out a minute.

And then come to stillness at center.

When you're ready.

No rush.

If it feels good to rock a little more,

You're welcome to do so.

Let's see if we can come back to our breath.

Do three more rounds here.

Moving a little deeper with every exhale.

One more inhale.

Exhale.

Now inhale.

Lengthen out to your nice long spine.

We're going to turn the left toes back toward the mirror.

We're going to walk the hands around.

So grab your blocks along the way.

We're going to frame this front foot.

Pivot on the back foot.

Runner's lunge.

Breathe in.

And this time as you exhale,

We're going to lower the back knee down.

So if you need to grab your knee pad or just make sure it's in the right spot.

Slowly lower the back knee down.

Perfect.

Coming into your low lunge.

We're going to release the top of the foot to the mat.

Let's take a big breath in up the length of the spine.

And as you exhale,

Just bow your head for a moment.

Close your eyes.

Let's bring all of our attention to our hips this morning.

Allow them to soften.

At the same time,

We're still finding our foundation here.

So you've got that softness through the hips,

But the front heel,

The back knee,

Hug toward one another.

So set that foundation up.

And then when you're ready,

We're going to see if we can just inhale.

Sweep the arms all the way up.

Beautiful.

Great job,

Everybody.

Keep the shoulders soft.

Find a spot,

Floor,

Wall or ceiling.

Focus your gaze.

Yeah.

Now,

If it's available to you,

No pressure to do this.

You can keep shoulders right over hips.

But if you can engage your core to support your low back,

You can lean back just a little bit.

Yeah.

Perfect.

See what feels good.

Two more breaths.

Come back to your foundation.

One more inhale.

And then exhale.

Slowly lower your hands down.

Inhale.

Perfect.

And then go ahead.

We're going to take this front foot.

We're just going to heel toe it all the way around.

We're going to bring the knee underneath the hip,

Finding tabletop.

So set your blocks aside.

Find your tabletop position.

Inhale.

Drop your belly.

Lift your heart.

Lift your tail.

Exhale.

Pull up from the belly.

Round through the spine.

Bring your knees as wide as the mat.

Let your big toes touch behind you.

And let your hips come all the way to your heels.

Extended Child's Pose.

Third eye to the mat.

Take a big breath into your upper back.

And send the exhalation down your low back.

Two more breaths just like that.

Inhale.

Exhale.

One more time.

One more inhale.

Exhale.

Now engage your belly.

Gently inhale.

Lift yourself up.

Find your tabletop.

Knees come back underneath the hips.

And then right away we're going to walk the palms forward.

You know what?

We're actually going to send the hips forward.

Shoulders over wrists.

Big inhale.

Exhale.

Lower down to your belly.

But instead of Cobra this time,

We're going to move into Seal Pose.

So this is a little deeper backbend.

So if you want to take Cobra,

You can.

But for Seal Pose,

Your hands are going to come near the top corners of your mat.

You're going to lift your heart space up.

Just like Cobra,

But you're going to work on straightening through the arms.

It's a pretty deep backbend.

So the hips are still on the mat.

Yeah,

And you're just lifting up.

So if you need to walk your palms a little more forward,

Depending on the length of your arms,

It's going to look a little different.

Yeah,

Perfect.

And just relax.

So if it's too deep,

Just meet yourself where you are.

Let's see if we can take two more breaths.

This is a pretty deep backbend.

One more inhale.

And then don't just flop down.

Engage your belly.

Use control.

Slowly lower yourself down.

Perfect.

Bring your hands back under your shoulders.

Inhale.

Just lift yourself to your knees.

And then we're going to pull up from the belly and take it slow.

Round through the spine.

Just let the hips come to the heels.

All the way back.

Nice and slow.

Hips and heels.

Take a breath in.

Child's Pose.

Take a breath out.

One more inhale.

Now engage your belly.

Lift yourself to your tabletop.

This time,

Just walk your palms forward.

Curl your toes under.

Send your hips up and back.

Downward Facing Dog.

Breathe in.

Breathe out.

Find your belly to spine connection.

We're going to move from Plank to Down Dog three times.

Nice and easy here.

Let's go for the first one here.

Inhale.

Ripple forward.

Plank on your toes.

Hold as you exhale.

Press your heels back.

And then inhale from the belly.

Lift the hips up and back.

Downward Dog.

Hold for your exhale.

We're taking it nice and slow.

Inhale.

Ripple forward.

Exhale.

Set your plank in place.

Press your heels back.

Engage your belly.

From your belly,

Inhale.

Hips up and back.

Downward Dog.

Hold for your exhale.

One more time.

Inhale.

Slow ripple forward.

Plank on your toes.

Hold.

Exhale.

And now from your belly button,

Inhale.

Hips up and back.

And exhale.

Down Dog.

Perfect.

Nice soft bend in your knees.

Look up to your hands.

Slow walk up.

Come into a standing forward fold.

We're going to hold this for three breaths.

So just release.

Relax.

Feel free to grab opposite elbows.

Relax down the spine.

Relax down the hamstrings.

One more inhale.

Exhale.

Now engage your belly.

Lead with your heart.

Slowly inhale.

Arms to the sides and overhead.

Perfect.

And exhale.

Release.

Big breath in.

Lift up.

Exhale.

Fold through center.

Great job.

Grab your blocks.

One under each hand.

Go ahead and inhale.

Halfway lift when you're ready.

And we're going to slowly step the left foot back this time.

Is that right?

Hug the left knee up and into your chest and step it back nice and slow.

Perfect.

Arriving in your Runner's Lunge.

Take a big breath in.

And this time as you exhale,

We're going to lower the back knee down.

So find that knee pad.

Relax it down.

Perfect.

Come to your Low Lunge.

Lengthen through your spine as you inhale.

And then just slowly bow your head.

Close your eyes.

Let gravity put a little pressure on the back of the neck.

And then tap into your foundation here,

Preparing to rise up.

Find that connection between the front heel and the back knee.

And then when you're ready,

Draw a line with your nose first to look up.

And then just take your time.

See if you can sweep your arms up.

If you need to bring hands to your front thigh first,

That's fine.

But see if you can sweep them up.

And then relax.

Shoulders over hips.

Your belly gently engages.

Your hips are engaged just enough here to maintain this shape.

You can still soften.

Let's take a couple more breaths.

And then slowly lower your hands down to the blocks.

Curl your back toes under.

Lift your knee.

Big breath in.

Runner's Lunge.

Hold as you exhale.

And then inhale.

Straighten through that leg.

Nice long spine.

Exhale.

Fold.

Extended Pyramid.

Relax over this leg.

Just come back to your breath.

Find some softness.

Few more deep breaths.

And then inhale from your belly.

Lengthen out.

Plant your back foot.

We're going to move into Triangle.

So bring that block in your right hand inside the foot or ankle.

Left hand to the hip.

And on your next inhale,

Roll that left hip over.

And then exhale.

Soften both shoulders down your back.

Steady your gaze.

And focus on taking up space in Triangle.

Rooting down through your feet.

Pulling energy up from the earth.

Two more deep breaths.

And then pretend someone's grabbing this hand that's in the air.

Find a nice soft front knee.

And then inhale.

Lift all the way up.

Beautiful.

All ten toes to the long edge of the mat.

And then hinge from the hips.

Fold through center.

Wide Legged Fold.

Go ahead and grab your blocks.

Bring them one under each hand at the low position.

Once you have that,

Relax your head down to the mat.

Just take a big breath in.

Big breath out.

One more breath.

If you need to sway a little through your spine,

That's fine.

And then on your next inhale,

Roll out your spine from your belly button through the crown of your head.

We're going to move into Wide Legged Down Dog.

So slowly slide your blocks forward.

Let your ears come down in line with your biceps.

Send your hips back.

Yeah,

Just release here.

Perfect.

Close your eyes if you can.

Soften down your shoulders.

Let's take two more deep breaths.

And then slowly engage your belly.

Slide your blocks back so you have a nice long spine.

Perfect.

And then go ahead.

We're going to turn the right toes forward.

You can leave your blocks where they are.

We're just going to walk the hands around.

Frame the front foot.

Pivot on the back foot.

And then right away,

Just step back to your Downward Dog.

Yeah,

There you go.

Sorry.

I might have said the wrong foot.

Sorry.

Step back,

Downward Dog.

Breathe here.

Breathe out.

One more inhale.

Exhale.

And then slowly inhale.

Ripple forward.

Find your plank knees or toes.

And then on your exhale,

Just lower all the way down to your belly.

We're going to move into Sphinx Pose.

So once you arrive on your belly,

Go ahead and slide your palms forward.

Elbows under your shoulders.

And get a little grippy with your fingers.

Pull the earth back toward you and send your heart toward the mirror.

Relax completely down your low back.

Excellent.

We're going to take five deep breaths.

If you would like to close your eyes and bow your head for the last three breaths,

Go for it.

One more inhale.

Big exhale wherever you are.

And then slowly inhale.

Draw a line with your nose to look up.

Exhale.

Elbows go wide.

Lower all the way down.

Plant your hands under your shoulders.

Hug your elbows in.

Inhale.

Gently lift yourself up.

And then we're going to take a deep breath.

Exhale.

And then we're going to take a deep breath.

Exhale.

And then we're going to take a deep breath.

Plant your hands under your shoulders.

Take a nice big inhale.

Sit up really tall.

And then on your exhale,

Keep your spine long and let's hinge from the hips and slowly fold forward.

Your hands are going to arrive either on your shins,

Ankles,

Or your feet.

So find what's appropriate.

You can also just frame the legs and softly bow.

If the low back is really tender,

Bend the knees a little and you can lengthen more out of your low back.

Let's see if we can take three more deep breaths.

Awesome job,

Everybody.

And then slowly reach your fingertips forward.

Engage your belly.

Lift all the way up.

Fingers to the ceiling as you inhale.

Perfect.

Exhale.

Lower your arms shoulder height.

If your feet aren't at the top of your mat,

Scoot them forward just a tad so you have enough space behind you.

We're going to engage the belly and we're going to slowly lower down.

All the way down.

Reaching your arms up and overhead when you arrive.

Pointing through your toes.

Just take a nice full body stretch.

And then go ahead and hug the right knee into your chest as you lower your arms down.

Interlace your fingers behind that right thigh.

Flex through your left foot.

Soften through your shoulders.

One of the best poses for low back discomfort are wind relieving pose.

So just think of inhaling all the way through the crown of your head and exhaling down your low back.

Keep your shoulders soft.

Keep your jaw soft.

Take a deep breath in.

Take a deep breath out.

Take a deep breath in.

Take a deep breath out.

Take a deep breath in.

Take a deep breath in.

Take a deep breath out.

Take a deep breath in.

Take a deep breath out.

Take a deep breath in.

Take a deep breath out.

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Take a deep breath out.

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Take a deep breath out.

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Take a deep breath in.

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Take a deep breath out.

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Take a deep breath out.