Going to start lying down on the abdomen so we're going to come into makarasana crocodile pose So resting on the abdomen and then stacking the forearms.
And then resting the forehead down on the forearms.
And then your legs could stay just as they are,
Or if it was comfortable,
You could walk the knees.
About the width of the mat.
And then you can point the toes outward.
That'll open the hips a little bit more.
And you rest down relax your head relax your shoulders We're going to stay here for a few minutes centering and starting to breathe in and out through the nose.
And in a really natural way,
Just begin lengthening the breath,
Especially on the exhalation.
It's a little bit longer,
A little bit smoother.
With each exhale,
Also feel that you're able to soften through your shoulders and your arms,
All the way down your legs.
Notice if there's any tension in the jaw.
Just relax through the mouth and the face.
Notice the breath move in the abdomen,
So feel the natural movement.
On an inhalation,
There is a natural rising of the abdomen.
An expansion And on the exhale there's a contraction.
And then before we move,
Just get a sense of how you feel.
Through your body,
Through your mind,
Your emotions.
Just kind of take a snapshot here noticing your experience.
We use that as a reference point as we move through the practice.
You can just gently rock the head from side to side.
And then with the knees still wide,
Go ahead and press your hips up and back.
Let's come into child's pose.
Really settle down into the hips here.
And then just a really small movement.
On an inhale,
You're just going to lift the head to look forward,
But your hips stay where they are.
So you look off the front of your mat.
And then as you exhale,
You lower down.
Really small movement so inhale lifting the head looking forward Exhale down.
Just a few of those noticing how things feel on the hips right now Let's go ahead and rise up to table post.
And then we're going to extend the right leg back.
So press through the right heel.
Keep the right toes down to start.
Steady through the hands and then bring some awareness to the navel so start to gently draw in at the navel so we've got support at the root of the body,
The core of the body.
And then on an inhale,
Lift through your back,
Heel,
Lift up.
And then at the same time,
You also.
.
.
Start to lift,
Lengthen through the front of the body.
So this is our inhale.
As we exhale,
We're going to bring the knee toward the nose,
Chin toward the chest.
Gathering in the center.
And then inhale,
Extending up and back.
But we're doing it nice and slow,
Really lifting through that heel so you feel engagement through the right glute,
The low back.
And then we just repeat that with control.
Exhale.
Draw everything in,
Moving for the full length of the exhale.
Inhale extending up and back.
So we link our movement to our breath exhaling toward the middle everything draws in Let's stay here now.
Leg is extended.
And then if it feels good,
Ground down through the right hand and then extend the left arm.
So we've got opposite leg,
Opposite arm.
We're still drawing in at that navel,
So you've got core activation as well.
Breath is relaxed,
Steady.
Let's go ahead and release there.
Inhale rise up just coming off the wrists for a moment arms come overhead exhale relax the arms in switch sides Hands come down.
Starting with the left toes down,
Press through the heel.
Find that activation at the navel,
So you've got Support.
And then inhale,
Extend,
Lift up through the left heel.
As you're inhaling through the heel you're also lifting the chin extending through the crown of the head.
And then move with your breath.
Exhale,
Nice and controlled,
Nice and slow.
Knee to nose,
Chin to chest,
Navel draws in.
Inhale find length lift through the heel really being aware of the movement,
Being aware of the sensation in the body.
Nice breath aligned movement here.
Do one more of those.
Next time this leg extends,
Let's keep it extended.
Keep drawing in at the navel.
Go ahead and extend the right arm.
And then really lifting the arm,
Really lifting the leg here.
Good.
Let's release.
On an inhale we're going to rise up arms come overhead Exhale,
Hands come down.
Go ahead and tuck the toes.
But before we lift the hips,
Just.
.
.
Start to gently sort of sit the weight back a little bit.
Get into the toes.
So a little stretch for the feet,
For the toes.
You could come in and out of that if that's sort of really tight there.
And then ground down through those palms.
Go ahead and lift your hips up.
Come into downward dog.
And take a moment to take your favorite movements here so you can pedal the feet.
Might feel nice to shift the weight a little bit from side to side.
Checking in with your body a little bit,
Just noticing how things are feeling at this time.
We're going to look forward.
Let's step both feet forward.
Inhale,
Lift up halfway,
Lengthen up through the crown of the head.
And then exhale,
Fold.
Good inhale let's rise up extend the arms And exhale,
Hands at the heart.
Let's move through some half salutations.
Inhale arms come up.
Exhale slight bend as you hinge forward.
Forward bend.
Look back toward your navel.
Inhale,
Halfway rise,
Extend through the crown of the head.
Relax the shoulders from the ears when you're here.
Exhale,
Fold.
Inhale nice flat back rise all the way back up extend the arms And exhale,
Hands at the heart.
That was one round.
We'll just do a few more of those,
These half sun salutations.
With your breath.
Inhale,
Lift.
Exhale,
Fold,
Forward hinge at the hips.
When you're down,
Look back toward your navel.
Inhale halfway.
Lengthen the spine.
Relax those shoulders from the ears.
Exhale,
Fold.
Inhale,
Rise.
Nice flat back.
Standing,
Lifting,
Looking up.
And exhale,
Hands at the heart.
And again,
Inhale,
Arms up.
Exhale,
Fold.
Inhale,
Extend,
Lift up halfway.
Stay here for a moment.
On an exhalation,
Let's step the right foot back.
We're going to lower the back knee.
Keep the back toes tucked if that feels okay.
Getting into the toes a little bit more again.
Bring those hips forward.
And then inhale the arms up for a low lunge.
See if you can relax your shoulders Take a few breaths here.
Good,
We're gonna step back to plank from here.
We're just going to hold,
But if you wanted to add a little bit of spice.
.
.
You could do some shoulder taps where you shift the weight to one hand.
Tap the opposite shoulder.
But only if.
.
.
That feels okay,
Just a few times.
Just a little bit of Spice as they say.
And then when you're ready,
Keep the elbows close to the body.
Let's lower down.
Knees,
Chest and chin.
Untuck the toes go ahead and coming through Cobra so lift the shoulders use your back here to really feel the strength of your back Creating the lift.
Exhale,
Release down.
Hips come up and back.
Downward dog.
Creating length in the spine.
Keep lifting through the hips.
We're gonna look forward this time right foot's gonna go forward left knee down so now we're on the opposite side keeping the back toe tucked and then bring those hips forward.
And then on an inhalation,
Rise up.
So it might feel like a slightly more of a back bend going on here.
Shoulders stay relaxed hips continue to drive toward that front heel Good.
Release the hands.
Step the back foot forward.
Make your way to the front of the mat.
Inhale halfway,
Lengthen.
Exhale fold.
Inhale,
Rise all the way up to stand.
Exhale hands together at the heart let's do that again inhale arms come overhead see if you can really move with your breath so each Movement lasts for one breath.
Inhale halfway lift On an exhale,
This time we're going to plant the hands,
Step both feet back,
Coming into our plank pose.
Either stay nice and steady if you wanted to add that little bit of extra You could just exploring.
A little bit of arm balance as well.
Otherwise,
Just nice and steady legs are active in your plank.
Good.
We're going to lower down either knees,
Chest,
And chin.
Maybe it's chaturanga this time.
Elbows stay close to the body.
And then on an inhale,
Coming through a backbend.
Cobra or upward dog?
Exhale,
Hips come up and back for downward dog.
Good let's inhale the right leg up and back then you can open you can bend the knee and start to open the hip If that felt okay,
You could also decide to flip your dog as well.
That right foot comes behind you.
If you're here,
You're driving the hips up Nice and steady through that standing arm.
Good.
We come back to our three-legged dog.
And then let's look forward.
Right foot comes forward.
Time we're going to press through that front leg and rise coming into this crescent lunge Nice bend in that front knee.
And then with your hips,
Just.
.
.
Draw your right hip back,
Left hip forward.
And then see if you can find engagement through the pelvic floor and navel.
The entire root of the body it's activated but it's not there's no tension Just an activation.
From there,
Arms come overhead.
And then as we exhale,
We're going to squeeze the shoulder blades,
Bend the elbows.
And then inhale extend the arms Exhale,
Squeeze the shoulder blades.
Inhale,
Extend.
Just one more.
Let's release the hands down.
Look forward.
Pause for a moment in your runner's lunge.
Get some openness through the hip a little bit here.
When you feel ready on an exhale,
Send the hips back.
Start to extend the front leg.
Fine to have some some bend in the knee as well Pause for a moment.
Really good left hand is going to come down then we're just going to open up the right shoulder so stacking the shoulders here Maybe the top arm extends.
Breathing here.
Good,
Hand comes down.
Let's go ahead and step that front foot back and make your way to your plank position.
Nice and steady legs active,
Core of the body active.
And then with control,
Lower yourself down.
Inhale,
Rise up.
Nice backbend.
Exhale,
Your hips up and back,
Downward duck.
Good.
Let's do the second side.
So left leg comes up.
Then we bend and open here And if you did it on the first side and it's in your practice.
Feel free to flip your dog.
Pressing the hips up toward the ceiling.
But we only choose the variation of the posture that.
.
.
Where we're still able to breathe.
Right.
Steadiness of breath.
Our priority.
And our practice will grow over time or capacity three-legged duck,
And then look forward.
Left foot comes forward.
And then preparing for that crescent lunge,
That high lunge.
Press through that back heel.
Steady through the leg.
Find your.
.
.
Core excuse me your your root activation so left hip slightly back right hip slightly forward pelvic floor navel and then extend Steady your breath.
As you exhale squeeze the shoulder blades bend the elbows and inhale,
Extend.
Exhale engage inhale extend One more.
Good.
Right hand's going to come down.
Pause for a moment,
Actually,
In this runner's launch.
Nice little stretch for the hip.
And then that right hand comes down,
Stack the shoulder.
So open up toward your bent knee.
Maybe the top arm extends.
And of course,
Breathing in the twist.
Good,
Hand comes down,
Looking forward.
And then sending those hips back.
Finding some extension through the front leg.
Very good from here we're going to step the front foot back plank position Really press through those hands,
Keep the legs activated.
Helpful to keep the gaze off the front of the mat,
Keeps the neck nice and neutral.
Then we lower down,
Exhale.
Inhale backbend And exhale,
Downward dog.
Going to look forward start to walk the hands excuse me walk the feet to meet the hands And we're going to bring the feet nice and wide.
Bend the knees,
Lower the hips down.
So coming into this yogi squat.
If you can bring the palms together as well.
Just use the elbows to gently Get a deeper stretch for the inner thighs.
See if you can keep the heart lifted,
Shoulders relaxed.
A few resting breaths here.
We'll transition to a Uttanasana,
Standing forward bend.
Slowly make your way up.
Feet come closer together.
And then hinging at the hips,
Release down.
Pause here for a moment.
Could stay here you can hook on to your big toes Inhale find a little bit of length as you exhale.
Fold forward without pulling from the hands And then when you've reached your limit,
Then maybe just at the end,
Give yourself a little bit extra pull through the hens.
Keep bringing the weight of the body forward,
A little bit more on the toes.
Keep breathing into the abdomen here.
And then either stay here or you can lift the feet,
Place your hands under the feet.
So palms face up.
And then folding forward here as well.
Good.
Release that effort.
Relax the hands.
Take your time.
Just one vertebrae at a time.
Start to slowly Roll yourself up to standing.
Nice and slow.
Crown of the head is the last.
To rise And then arms come up,
Extend the arms.
So relax the arms down.
And pause for a moment.
Just relax.
In this standing posture.
Find a little bit of Stillness in the body here as well.
Comfortable you can close your eyes before you do that just make your stance a little bit wider so you're steady through the feet Eyes closed,
Just connecting to the breath.
And so one of the ways that we can.
.
.
Connect to that subtle energy that life force of the the body the prana is through breath aligned movement meaning that our body moves at the same speed and rhythm of the breath.
And the focus is on the breath and the movement becomes secondary.
So let's do that here.
Eyes still closed.
Grounded through the feet.
The length of the inhale the arms sweep up and overhead In the length of the exhale,
The arms lower and back down.
And we repeat,
Inhale,
Arms up.
And exhale,
Arms down.
Keep going.
Moving at your speed,
Having your own experience here.
Having your awareness on your breath.
Just the movement becomes secondary.
One more.
On this next one,
We're going to let the arms lower,
Keep the body still.
Resist the urge to move.
Relax all effort in the shoulders,
The arms,
The face.
And then check in.
Notice how you feel sensing the the entire inner space of the body.
And we just observed.
With no labels,
Does something feel different?
Is there a different reality?
As my experience shifted.
The beautiful thing about the yogic path is that it's experiential.
So we don't have to believe anything.
We do our own practice and we have our own experience.
And that experience guides us.
Let's extend the arms overhead.
We can bring the eyes open this time.
Going to clasp onto the left wrist so we've got our right hand hold on to the left wrist Inhale,
Extend.
And then exhale over to the right side.
We're sort of tugging the left wrist,
Pulling it up and over so you really feel the left side of the body lengthen.
Inhale to center.
Switch sides.
Hold on to your right wrist.
As you exhale,
Sort of gently tug up and over on that wrist.
Opening up the right side body here Release the arms out in front of you.
The way down Good.
Inhale.
We're going to lift the arms.
This time we're going to lift the heels as well.
Exhale,
The arms lower.
At the same time,
The heels lower.
Try to coordinate that a little bit so inhale lift off the heels lift the arms Exhale,
Lower.
And you decide you can keep this pace slower more relaxed version or if you want it to be a little bit more vigorous You can lift off the heels.
Bring your hands down.
Sweep that.
Up and down Inhaling up,
Exhaling down,
Lifting off those heels.
So you choose.
See which version you're needing.
Good.
A couple more.
Lift up.
Lift off those heels.
Keep the arms extended.
Keep lifting.
Keep the heels lifted very slowly.
Start to lower the arms really,
Really slow.
Stay off the heels.
Gently relax,
Lower the heels Relax the arms.
Just a few shoulder rolls.
Just get into your neck a little bit here as well.
Just a little release.
Good and then We'll open that up so give yourself some room.
Start to cross the arms.
Get into the chest here,
Alternating the top arm each time you come back around.
Then with our stance still nice and wide.
Get into some spinal twists here.
Use the elbows or you can extend one arm behind you We just want to keep the spine nice and tall and also Really helpful to lift up the heel.
Good,
Come back to center.
And then let's give everything a really good shake.
So shake everything.
Arms.
Legs Get into the hands.
And into the shoulders Maybe even these little hops as well.
Release any muscular engagement.
Really let the shoulders come up and down.
All right,
We talked about prana.
This can be really helpful.
Clearing the pranic pathways,
Allowing the energy to flow through the body.
And when we have greater access to that,
Life Force.
It supports us in every way,
Nourishing the body.
Nourishing the mind.
Keep getting into the arms,
The wrists.
You can get into the legs.
Keep going,
You can lift the arms.
Keep going.
Disrupting any tension in the body here.
If it's morning time,
Waking up.
Releasing any of that inertia from your sleep.
We're almost there.
Good,
And then finding some Some balance,
Some stability,
Just ground down through the feet.
Really let everything settle completely settle Relax for a moment.
Find some stillness.
And just see,
Can you feel.
.
.
That's subtle energy.
That life force.
It's a very real thing.
Just sensing.
Noticing more of the subtle aspects of yourself here.
If you wanted to you could bring your left hand to your heart and your right hand to your abdomen Shoulders relaxed taking a few breaths here as the breath finds its rhythm,
Natural rhythm.
You just kind of check in with the breath as well.
Does it feel a bit more dynamic,
A bit more expansive?
Than when you started your practice.
It's the beautiful thing of our practice.
We're not gathering something new from the outside.
We're connecting to that which is already there.
We're removing blocks within ourselves,
Our mind and body.
So we can allow that essence of who we are to express more fully.
And when you feel ready,
Eyes can come open Relax the hands down.
Let's face the long edge of the mat and we're going to start with triangle pose.
Trikonasana.
Start on the left side,
So left toes,
Gonna point to the short edge there.
And then right hand on the right hip.
And we're going to start to just Fold at the hip.
Allow the hips to naturally shift.
And then the left arm starts to gently glide down the left leg.
There's a natural shift of the hips.
Hinging down.
Resting your hand either on the the leg,
Maybe down toward the ankle or the floor.
We want to keep opening here,
So we want the heart to stay open,
Spine extending.
Totally fine to stay here.
If it was available.
Could open up as well.
Think about keeping the sides of the body long here.
Good.
From here we're going to look down at that left foot.
Bend into the knee.
And then rise up,
Coming into.
.
.
Warrior II.
You may need to adjust your stance Strong through the legs,
Extending out through the crown of the head.
And then reaching out through those fingertips.
And some steadiness here.
And then dancing warrior or moving warrior.
So on the inhale,
We're going to extend the leg,
Lift the arms.
You can look up.
And then exhale,
Bend the knee lower down.
And that's it.
Inhale up.
And exhale down.
Keep going.
Moving with your breath rhythm.
Next time you come up let's stay there legs are extended Release that right arm and then reach back.
This modified reverse warrior Shoulders relaxed.
And both arms come back up Bend into the knee as you lower the arms,
Warrior II.
And then extended side angle so that forearm comes down.
Or you could have hand down on the floor.
And then top arm extends.
Same thing here we want to keep the heart open so right shoulder draws back Drawing in at the navel as well.
Keep some integrity there at the core of the body.
And then back to warrior,
Birabhadrasana 2.
And then relax,
Straighten the leg,
Release the arms.
Come here to face the long edge.
And then let's do that same thing on this second side.
And you might play around a little bit with the distance between your feet.
Personally,
The feet closer feels a little bit better for.
.
.
Trikonasana for me?
So right toes to the short edge.
Left hand to the left hip.
That's an important thing too.
We all have different anatomy,
Right?
Some of our.
.
.
Legs are longer,
Shorter waist.
Shorter torso,
Longer torso.
So things are going to look a little different for each of us.
Now we're hinging.
Over this extended life.
Right hand follows down,
Keeping the spine nice and tall.
Either staying here,
Maybe opening that top arm as well.
Keep extending out through the crown of the head,
Keeping the sides of the body long here.
And then we look down at that front foot,
Bend into the knee.
And then rise up.
So coming into.
Warrior 2 on this side.
Check in with those shoulders.
Keep them nice and relaxed.
And a nice breath-align movement.
As you inhale,
You extend the leg,
Arms lifted.
Exhale,
Down.
Inhale up.
Exhale down.
Keep going.
Next time the arms come up,
Keep them there.
Legs extended release that back arm reverse warrior modified See if you can get some length in that side body.
Breathe there.
Other arm comes back up.
Bend into the knee as you lower down.
And then extended side angle on this side.
Forearm comes down.
Top arm extends Left shoulder draws back,
Keeping the heart open here.
And breathing Good.
Rise back up.
Virabhadrasana 2.
And then release out of the pose.
Straighten the leg.
Let the arms relax.
Face the long edge once again.
Good.
We're going to bring hands behind the back,
Clasp the hands there.
Draw those shoulder blades together,
And then maybe you can extend the elbow so arms begin to straighten.
Take a few breaths here.
And as you feel ready gently bend the knees as you hinge forward Sometimes it's nice to pause.
Stay here and pause and then you can reach.
All the way down And you decide maybe the arms can come forward.
But at any point,
Feel free to lower the arms,
Hands come to the floor.
In the forward bend,
We reconnect to the breath.
Nice and smooth,
Relaxed breathing.
Good.
Release the hands down.
Fingertips come off the mat.
Walk the hands forward.
So it really feels that you find length from your crown all the way back through the tailbone here.
Take an inhale and then on an exhale,
Bring your hands over toward your right foot.
And fold in that direction.
Let the head and shoulders relax feel free to bend the knees You want this to feel.
.
.
Comfortable.
While still getting a nice stretch Good,
We slowly come to center.
Walking fingertips.
Off the mat and then go to the other side hands to the Left side as you fold there.
Good.
And then let's just pivot everything.
See you.
Shift to face the short edge.
And then nice step back.
Come into downward dog.
Let's go ahead and lower the knees And just for a few breaths.
Back onto the heels.
Pause for a moment here.
Nice.
Let's come into a twist here,
A nice seated twist.
So many.
Many options.
Both legs start extended we bring the right foot to the floor near the right hip this is a good option you could cross that foot over the extended leg Or you could bend the bottom leg as well.
So then you're.
.
.
Left foot is toward your right hip.
You just want to check here so that your sit bones are still nice and grounded.
When you feel grounded there.
Sit up nice and tall.
So the right knee is bent,
Left arm either hooking onto the knee or if it feels better to have.
The top of the thigh you choose But we keep the spine extended and then twist toward that bent knee.
Right arm comes behind you for support here.
In a really subtle way.
We keep finding length through the crown of the head and the whole spine.
As we exhale,
Perhaps we can deepen the twist a bit.
It's really relaxed,
Really subtle.
As we breathe.
And then when you feel ready,
You can.
.
.
Slowly unwind uncross the legs to come back to the starting position and then switch sides so that left foot comes down.
Again just based on your anatomy and flexibility just choosing the version so either it's here you're crossing over Maybe bending that bottom leg on this side.
Sit bones are grounded.
Hooking onto that left leg.
Nice big inhale.
As you exhale,
Twist from the base.
Keep that spine extended here.
Good,
I'm gonna slowly unwind.
Release the pose.
Make our way onto the back show this angle we're just going to come into it Leg cradle,
So knees are bent,
Feet come on the floor.
And then crossing the right foot over the left knee.
And then bringing that left knee in toward the body.
This is too much you can bring the left foot back to the floor maybe you can reach through here And grab the shin or the back of the thigh,
Shoulders completely relaxed.
Sensing the stretch in the right side hip and just Invite your breath to help relax and soften.
Breathing into the right side hip.
Very slowly as you feel ready.
Release bring that left foot back down uncross the leg and switch sides left ankle right knee It can be nice to keep that left foot active as well.
So toes drawing back toward your leg.
And then right knee comes in.
You could stay here,
You could reach through.
And then again,
Awareness goes to the left side hip.
Tension continues to soften through the face and the shoulders.
Breathe with awareness.
Invite some openness into the left hip.
And then when you're ready,
Take your time as you slowly release on this side.
Still on your back.
Go ahead and extend your right leg onto the floor as you draw your left knee in toward your body.
Take a stretch here.
We're going to come into a reclined twist from here.
So we've got our left knee in toward us.
And then we're going to cross this leg over the body.
This left knee.
Goes over to the right side of the body,
Crossing,
Coming into this recline twist.
Left arm can extend out if it's too much you could also bend the bottom leg as well so you can bend that right leg See what feels good for you.
Find any comfortable position for the head here Breathe in this recline twist.
Nice and slow.
Come back towards center.
Still got left leg lifted.
Let's extend that left foot up toward the ceiling.
So clasp the back of the thigh,
Start to guide that leg in toward you.
Right leg stays down.
And then nice big circles with the left ankle,
Left foot.
Let's extend the left leg release just pause for a moment when you're ready go to the other side so right knee is going to draw in starting with a stretch Keep that left leg extended long.
And then recline twist so this right knee crosses over the body.
Ends up on the left side.
And then the right arm opens.
Slowly unwind and come back to center.
Extend the right foot up toward the ceiling,
Clasping the thigh.
Draw the leg in toward you.
And get that nice movement on the right ankle here.
Let's bring both knees in toward the body and then bring the chin into the chest give a nice little squeeze here And then let your body completely relax.
Let's come into Shavasana,
Your final resting position here.
And take some time.
Really let the body settle.
Make some movements.
It can be helpful to gently lift the arms,
Place them back down.
Same thing with the legs.
So you really get to a.
.
.
Position of the body where you can really sense that Your body is being held by the floor.
And there's no more effort required.
You're able to simply rest into that support.
Keep relaxing your lower back and your hips and all the way down your legs.
And with awareness at your abdomen,
Begin to notice the breath gently moving in the space of the abdomen.
Just like we did in the beginning with each exhalation.
Get a sense that you're able to soften the way that you hold your body.
You're relaxing with each exhale.
Bring awareness to the crown of your head,
The very top of your head softening through the entire scalp in the back and sides of the head.
And then releasing any tension in the forehead Your eyebrows.
Your nose.
Jaw,
Your mouth.
Maybe release the tongue from the roof of the mouth.
Allow the tongue to get wide inside the mouth.
You really let go of any effort in the face.
Totally relaxed.
Same thing through the neck.
And the shoulders.
And all the way down the arms.
Completely relaxed to the fingertips.
And then back through the arms and the shoulders and the throat Notice if there's any subtle tension in the throat,
Allow yourself to relax and release.
Relax your chest and rest your awareness at the heart center.
Not only the front,
Of the body but also remember the backside of the body.
Soften the Back of the heart's center.
Through the ribcage.
Front and sides and backs of the ribs the middle back,
Lower back,
The abdomen.
The lower abdomen to the pelvis.
And then your hips and buttocks and all the way through the legs.
Down to the toes Check in with the legs.
Allow them to soften,
Allow them to relax.
And then as you remain still.
We're just going to follow the awareness up and down the body.
So from your toes.
As you inhale,
Just follow your awareness up through the body all the way up to your crown for the length of your inhale.
And then as you exhale from your crown all the way down to your toes.
Inhale from your toes to your crown and exhale from your crown to your toes.
And repeat that a few times.
There's an upward movement on the inhale.
The awareness goes upward.
On the exhale,
The awareness goes downward.
Inhale back up to the crown And then exhale,
Just relax your effort.
Let your awareness fill your body.
Becoming aware of the entire space of the body.
Healing the breath,
Fill the space of the body.
Feeling that the body gets nourished on the in-breath cleansed,
The out-breath.
And just enjoy this stillness here.
Enjoy the nourishment that you receive from the breath.
And then in your own time.
Very gently,
Very slowly.
Begin inviting movement into the body so you gently wake up the body.
Feet and your hands.
Nice and slow.
You could reach over arms overhead.
Nice stretch.
Good,
And then the feet come down,
And then you roll over,
Picking your favorite side.
Use your arm as a pillow.
Find some rest here.
Good.
Then we're going to use the strength of the arms.
Press the body up.
And let's come into a seated posture,
Coming into meditation.
And so just.
.
.
Choosing.
Your most comfortable and stable posture.
One that'll allow you to pretty much sit uninterrupted for the most part.
So up here on the floor,
Lifting the hips is.
.
.
Getting the hips above the knees.
And if the floor doesn't feel comfortable,
Really encourage you,
Recommend to sit in a chair with your feet on the floor.
So ultimately the low body It doesn't matter a whole lot.
It's from the root of the body to the crown.
Keep this spinal alignment.
So the leg configuration can sort of be anything.
Nice extended spine.
Arms relaxed.
And we just want to feel stable.
So ground down into your hips,
Ground down into your seat.
As it feels okay,
You start to close the eyes,
Bring the attention inward.
Just like we did in Shavasana.
Just take a moment to find some comfortability in the posture.
Again,
Looking to find a place where it starts to feel effortless.
Let the arms relax,
Let the face relax,
The shoulders.
Sense that From the crown of your head down to the root of your body.
Your spine is.
.
.
Nice and extended.
Also relaxed.
With each.
Exhalation you just allow the body to soften Move a little bit closer toward effortlessness.
It's really by releasing,
By letting go.
That's how we become more steady.
And you start to notice too with each breath as you continue to relax.
And you sense that you start to become more silent.
In a really sort of interesting way,
There's.
.
.
There's almost a sound.
To your own silence.
So begin to listen for that most beautiful sound.
That silence of you.
You might start to notice that you.
.
.
You also become more still.
Just naturally,
That stillness.
Arises you can begin to sense that Those two aspects are really your true nature.
Most beautiful silence.
The most beautiful stillness.
Start to sense the breath as well.
Completely effortless as it moves in and out through the nose.
Nourishing and cleansing the body with each breath As you inhale,
You sense that your body's nourished.
Energized As you exhale,
There's a letting go,
A softening.
Next inhale,
Bring your awareness to your crown center,
The very top of your head.
And as you exhale,
Exhale from the crown all the way down the spine to the root of the body.
Inhale from the root of the body back up to the crown.
Just explore that a little bit.
Each exhale,
The awareness moves downward from crown to base.
Each inhale,
The awareness moves upward from base to crown.
Nice and relaxed,
Gently allow the awareness to flow.
Upward to the crown.
Downward to the root of the body.
Inhale to the crown.
And exhale down to the center of the forehead,
Deep within the center of the mind.
Just rest the awareness there and breathe.
Softening any tension at all in the body sensing that stillness,
That arising from within you.
Now just allowing the awareness to fill.
Your entire vessel,
Your entire space of your body.
Releasing any effort at all.
Just observing here.
Noticing how you feel in this moment,
Noticing what's real for you.
Perhaps thinking back to the start of the practice.
And can you sense the shift?
And remembering that anything we experience in the practice has come from within us So if you've connected to a sense of peacefulness and balance and calm.
Know that that was already there.
And that through your effort You've connected to that aspect of yourself.
Really allow the.
.
.
Effects of the practice to really permeate.
Into the rest of your day.
Into all areas of your life,
Everything that you do.
Remembering that we always have the breath.
As a tool,
It never leaves our side.
It's always with us.
It's our tool to anchor us back into the present moment.
Wanted to you could bring your hands to prayer gently bow the head offer some thanks for this.
Beautiful,
Amazing body that we have,
This vessel,
This vehicle.
Guiding us through this life experience.
Given to us completely free of charge this most powerful and divine vehicle that we have.
And then if there's any other way you want to close your practice,
Feel free.
I'll also take a moment to recognize each other Gently bowing toward one another.
Virtually here wishing the best for each other sending good positive vibrations Good,
Man.
Rub the palms.
Warm up the hands.
Then we cover the eyes with those nice warm palms.
Opening the eyes,
Releasing the hands.
Thank you so much.
Hope you enjoyed.
Om.
Peace.
Namaste.
