Growing Roots

Hi. Happy whatever day it is that you are tuning in, and welcome to growing roots. For practice today, grab a blanket. A strap and two blocks. And I bet you'll never guess, but we're gonna start out lying down. Oh, once you have gathered your goodies, have your strap in reaching distance. And Make a nice large loop in it as large as your strap will go, and then you can set it back to the side.

Take any position in the legs that your low back is asking for right now. That could be knees bent. Like stretch top long, or even into your hip opening baddha konasana. If you're choosing this option, I encourage you to put props underneath your legs to support the weight of the legs and avoid the exaggerated arch that comes into many of our backs when we take on that shape. Once you've found the shape that best serves you, either close your eyes or soften your gaze on a point.

Without the need to shift or change it at all, invite yourself to be present with your breath. Tune into its natural rhythm. Shape, and pace. And if you'd like, give yourself a moment to layer in an intention for your practice today. Once you have that gathered, you're welcome to join me in an opening home if you feel so inspired to do so.

Take a nice full breath in. Blink your eyes open. And if you haven't already, place your feet on the ground about the distance of your front hip points. Give a little scoop through the pit of your abdomen and send the tip of your tailbone up to the space between your knees. And then tilt your pelvis the opposite way, send the tip of the tailbone down, returning the arch of the lower back.

And do this a couple times back and forth. Finding small pelvic tilts. And you may observe in doing so how the pelvic tilt affects the rest of the spine. As the tip of the tailbone goes down, the arch increases for most of us through the whole length of the spine. And as the tip of the tailbone goes up towards the back of the knees, the spine rounds.

Take one more round, and then come back to that space in between neither tilted or tucked. Bring your right knee in toward your chest and invite your left knee to follow. And when both knees come in nice and close to the chest, you'll feel the length of your back connected to the earth as you take the knees away from you so that they stack more over your hips. Many of us have a tendency to arch and that arch comes into the whole spine. So can you keep your knees over your hips and now split the difference?

Scoop the pit of your abdomen in protecting the length of your low back. Leave your left hand on your knee. Place your right hand to the front of your thigh, right at the front hip crease. And press the root of your thigh away as you continue to scoop your abdomen in and then switch. Press the root of your thigh away.

And one more time each side, press. And switch. And both knees back in. Take your hands to the back of your thighs and as you inhale, press your heels to the sky. Enterlace your hands behind your right leg, reset the left foot down.

Press the root of your thigh away from the torso. Again, resist the leg into the hand as you scoop the pit of your abdomen in. And then exhale re bend journey. Do that again. Heal to sky, leg into hands, and exhale re bend. If holding the back of the leg is pulling your head and shoulders off the ground, you can take your strap behind the leg.

To create more length of space to explore. And the next time that you re bend the knee, set the foot down. Bring both knees back and start with both heels to the sky. And now take both hands behind your left leg, revenge your right knee, and put the base of the right foot down. Resist leg into hands or strap. Notice as you do so how the tip of the tailbone wants to go down for many of us the spine arched.

Can you keep resisting the thigh away from you, but now coil your abdomen in? Not so much that the tailbone tucks, but again finding that place in between. And then exhale re bend. And how he'll heal to sky. Acts, how bend. Take the last few flowing at your own breath pace.

Seaking that balance of neutrality through your spine. As you press the root of the thigh away. Alright. Let go of your left leg, put your left foot down, grab your strap that you've made a giant loop in, lift your head, lift your shoulders, and take the loop against your shoulder blades and underneath your armpits. I like to adjust the placement of my loop so that the tail end of the strap is pointing down towards me in case I wanna snug it up or loosen it a bit.

Bring your knees in toward your chest and place your feet in the other side of your strap. And notice if the strap is so tight that it's tucking your tailbone up and causing you to round through your spine. Can you press your thighs away until the spine gets a little more neutral? And if the answer is no, give yourself a little bit more freedom of space to explore. I should also mention if you're at home and you're like, My strap isn't big enough to do this with. You can un loop the strap and hold the sides of it with your hands instead of having it all the way around your body. If your hamstrings are saying, oh, give me some relief.

Split the difference, bend your knees. Right? Wherever you are, continue to press the root of your thighs away from you as you find that scoop of your abdomen in. Leave right foot inside your strap and take your left foot out. And now reach the ball of your left foot away from you as you lower your leg.

Exhale flex your foot and bring it back up. Do that again, inhale reach and lower, exhale flex and lift. One more time for reach and lower pause here in the hover. Reflects your foot and anchor the leg to the earth. If the low back says absolutely not or if your hamstrings are screaming, you can bend your left knee, put the base of your left foot on the ground, to lessen the resistance.

Press down through the top of your left thigh. Press the root of your right thigh away. And then inhale open right leg to the right. Only as far as you can go, keeping your left side body grounded. And if you find that the strap is pressing uncomfortably against your chest, sneak the loop.

Right underneath the chest and on to the front ribs. If the body says more support, please bend your bottom elbow and rest the bottom edge of the strap against the hand. And that bit of a press up for many of us will snug the strap, creating more support. And breathe down your body to the root of your pelvis. An exhale as though you could through the inseam of your legs.

This is a variation of supta to extended hand to big toe pose. Next, how bring your leg back up. Rebend your left knee, and now put your left foot back inside the strap. Take your right foot out and on an inhale reach to the ball of your right foot as you lower to an edge that allows you lengthen your back. Exhale flex your foot and bring the leg back up.

And do that again. Reach to the ball of the foot. Inhale lower. Xhale flex your foot and lift. Do this one more time.

I like the reach of the ball of the foot because I find it helps to keep my leg neutral, which allows spaciousness for my si joints. Flex the foot, lower the leg all the way down. And again, if the hamstrings are low back, say no, thank you. Bend right knee, put base of the foot on the ground instead. If you feel the left hip starting to hike up towards the waist, guide the root of the thigh away from your pelvis as you give a little lift of hip points towards bottom ribs.

Inhale open left leg to the left, only as far as you can go, keeping the right side body grounded. And again, if the strap is uncomfortable against your chest, move it just below the border of the chest onto the rib cage. Maybe you use left hand as a kickstand underneath the left side of your strap. Try to feel in your body if the right leg rolled open. Can you rotate the right leg so that the knee points up? Your toes point up if the leg is stretched long.

Breathe down your body to the root of your pelvis, exhale through the inseam of your legs. With your next breath out, bring your leg back up. Bend your right knee. Take your right foot inside of the strap. And now grab both sides of the strap.

Bend your knees just shy of 90 degrees. I know some of you have been on this adventure with me before, and if you haven't, get excited. Right? Pull down against the feet and see if you can rock yourself up to a bent leg boat. Know that I do this a lot in my life. So if you rock and you're like, I am still not upright Keep rocking.

This is a variation of boat pose. And you know what boats do? They rock. Right. If you find yourself in a place of balance, explore pressing your feet against your strap. Straighten the legs, any amount you can manage without stress or strain, and then leaning in your upper back against the other side of the strap. So the resistance in the opposite directions helps to create that press of the thigh away.

As you were to bring the pit of your abdomen in. If you can stay upright and do so, let go of your strap, reach your hands forward. Maybe you come a little forward on your sit bones. And see if you can bring your arms a bit in line with your ears. And return hands to the straps if they left, rebind your knees, and set your feet down.

Remove the loop from around you and come find a cross leg seat. If you feel like you're rounding through your back or collapsing through your chest, you're welcome to sit on the folded edge of a blanket. Giving yourself a little more of a lift. Take your strap wide between your hands and then reach to your right until you can bring your right hand down. Take your left arm back behind you, open your chest, and then bring it back in front of you.

Do that again. Take the arm behind you, open your chest, and then inhale back in front of you. Do this one more time. And then press down. Sit up. Take your arms up. And as you exh, I'll take left hand to the earth this time. Keep the strap taught as you reach the arm behind you and inhale return twice more.

Mhmm, thoughtfully opening through the pectoral muscles through the right side of the chest. And when you bring the strap in front of you this time, press down. Draw yourself up. One time up. Press down and in front of you.

Okay. It's drop appreciation day in case you hadn't heard. Take your loop underneath your legs, and then come sit your booty on your strap so that it's right underneath your sit bones. And I'm actually gonna sneak my blanket out of the way. You are welcome to keep it if it's helping you get out of your hip flexors and quads. Take the crown of your head. And then if you put your thumbs in your ears and bring your middle fingers to touch at the top of the head, that gives us a rough guesstimate of where the crown, the to be top is.

And if you are, like, being squished down by the strap, give yourself a little bit more space. If it feels loose, snug it up a bit. Press down through your sit bones. Press down so much that you actually feel the crown of your head resist up against You're strapped. So we're exploring here a bit of this concept of root to rebound. The more I press down, the taller, the more lengthen, the more expansive I grow, like growing roots in the ground.

Four shadowing, foreshadowing, foreshadowing. Alright. So from here, we're going to attempt to keep this loop around the body. Shift your feet toward the back end of your mat and make your way to your tabletop. Walk your hands a few inches forward of your shoulders and feel the line from your tailbone to the crown of your head. Are you dipping in the back?

Are you rounding? Can you find an even reach back through the sit bones in the crown of your head, coming to a place where you're neither tucked or arched. Tuck your toes, lift your knees. Can you keep the strap in place as you come to downward facing dog? And know that at any point in time if the answers, know that's part of the journey, we do our best. Same thing. Where is your tendency to compensate? Are you swaying the back? Are you rounding the back?

Can you find more even length through all four sides? Bend the knees a bit if you haven't already, and now walk your hands back to meet your feet. Can you keep the strap in place? Sit heavy into your heels. Look at you creating your own little strap chair.

As you sit back through the sit bones, reach up to the crown of your head, and now press down, stand up. Lower your arms by your sides. Well, wasn't that exciting? Take your loop off from around you and now open it up. Actually, I'm gonna change my mind on that.

Instead of open it up, I'm gonna invite you to make a little to bitty loop. We'll use this later on for around our foot, you know, planning ahead. And then come to stand at the top of your mat for tadasana. I'm gonna turn to face you so you can see initially what I'm up to here. Separate your feet, the distance of your front hip points. Rotate legs as needed so that knees and toes are pointing straight forward.

And then like we've explored a lot, can you press the thighs back? As you lift your hip points up, finding that place where I'm not tucking my tailbone, I'm not spilling my pelvis forward. I'm looking for that neutrality in between. Take your strap wide between your hands. And we're looking to go wide enough here that when you bring your arms back, you don't have to bend in your elbows or squiggle in your shoulders at all.

So Ashley go as wide as you need. Okay. Reach your arms back and pause with your hands at the height of your shoulders. Notice for a lot of us how the front body went wee. Well, lift your hip points, avoid the spill of the pelvis forward, absorb your ribs, and then look for the expanse through your chest. Lower your arms down.

Press down in how bring your arms up in front of you and exhale lower. Do that again. Can you focus the movement solely into your shoulder socket, maintaining stability through your trunk. Alright. The next time the arms are back, pause there. Take the ends of your strap underneath your armpits.

The back of the strap right against your shoulder blades similar to the placement it was at when we were lying down. Bring the tail ends of your strap out in front of you and make any adjustments you need so that they look somewhat even in length to you. And then take each end over its own shoulder. Alright. Once you've done so, you'll notice a little loop you've created underneath your arm pin.

Take the tail end of your strap, bring it through the loop from top to bottom. Do that on both sides. Through the loop from top to bottom. Once you have that in place, criss cross and back. They will often want to slide away, so snug them back up.

So the ends that are going over your shoulders are close to that area where your neck and your shoulders meet, and there is a criss cross behind you. Okay. Look at your feet. Look at your knees. Make any adjustments you need so that knees and toes point forward.

Press your thighs back. Scoop your abdomen in. Pull down and forward with your strap. And this down and forward action releases the upper trapezius muscles lifts the heart And again, it may take your ribs forward and your pelvis forward. So can you maintain the expanse you're creating through your chest as you work to stabilize your core, lift your hip points, smooth your bum down, broaden your chest. We're gonna try and remember all of that as we free ourselves from our backpack.

Mhmm. Alright. Set your strap to the side for a moment. And come find your tadasana at the top of your mat if you ventured from that point. Root into the earth, and as you inhale sweep to the sky, Ex, how weight a bit forward in your feet as you fold into self.

Inhale, draw your chest straight forward, elongate through your spine. And as you exh, how bend your knees enough to get your hands to the earth or to your blocks. Step back to a plank pose top of a push up. And here, can you reach your heart forward? Absorb your ribs and send your tailbone to the back of your knees.

Glide forward. Use knees if you'd like the additional support as you lower all the way to the mat. Press your toes back and with an inhale peel your heart forward and up. Xhale lower turn and gaze to the right. Do that again. Inhale, feel the impression of the strap at the shoulder girdle, exhale lower turn and gaze to the left. One more time, draw your heart forward, ease shoulders on to your back.

And exhale, set it down center. Tuck your toes under, inhale to hands and knees, and exhale, press your thighs back downward facing dog. Reach your sit bones back and the crown of your head to the space between your thumbs. If you're rounding through the back, bend the knees. If you're on the opposite end of the spectrum and you're spilling your pelvis forward, scope.

The pit of your abdomen in. Inhale high onto your tippy toes, exhale deep into your knees. Look toward your hands and walk your feet forward to meet them. And how press your thighs back as you stretch your heart forward. Exhale fold. Let your head and your neck go.

Root into the earth. Use that rounding through feet and legs to help carry you up and exhale lower arms by your sides. Grab your strap. Turn to face the long end of your mat, whichever one you prefer, and then take your loop around your right foot. Step your feet out wide.

So I've shifted my loop around so that the buckle is on top of the foot, so I'm not standing uncomfortably on the buckle. Please feel free to do so yourself as well. Step your feet out to wing span distance or as close to that as you can maintain without stress or strain. Once you have that distance set, angle your left toes slightly in. From your right hip socket, rotate your entire right leg open.

Draw a line from your front heel to your back arch. If that feels really unsteady or if you're getting a lot of pressure or strain through your outer hip, you can go more heel to heel. As opposed to heel to arch. Open arms out to the sides, hands about the height of your shoulders. And as you exhale, bend your right knee on top of your ankle.

Reach out over your front leg, switch the strap into your left hand as you place your right forearm on your thigh. Pick your right toes up for a moment, share with the heel of your foot as opposed to gripping the earth with your toesies. Put your toes back down. Reach your arm straight up or diagonally up. And then from here, take the strap back behind you.

And then back to where it started. Do that again, strap back behind you, and back to where it started. One more time, strap back behind you, pause here a moment absorb your ribs as you broaden your chest and maybe turn open through your heart. Bring the strap in front of you, put it back into your right hand, draw your body up straighten your leg. Now, with the leg straight, if this feels like the distance is unsteady or too far, you can shorten your stance a little bit as we set our foundation for triangle pose.

Put the strap back into your left hand. Place your right hand on your right thigh. Pour your weight heavier to the ball of your front foot. In fact, give a little bend to your knee. Needle. Stay heavy in the ball of the foot.

Put your front hand at your hip crease and try to actually deepen the indent in your hip crease as you shift your hips back. Notice how the further the hips go back, the more the knee wants to lock out. Weight forward in the ball of the foot. Similar to how we had it in our side angle pose, I'm gonna invite you to put your forearm on your thigh. If that feels a little crunchy, crunchy, you can put your fingertips lightly on your shin.

Reach your top arm up and same thing. Shretch the arm behind you and bring it back to where it started. Twice more. One more. Pause with the arm back.

Bring your ribs in. Oh, smooth bum toward your back heel. And if it feels alright in your neck, maybe you invite your gaze to follow skyward. And look down. Grab your strap with your bottom hand.

Stand yourself up and parallel your feet. Lower your arms. He'll tow them in a heel toe or two, and then step that last bit together. Remove the loop from around one foot, and then we'll set it on the second foot. Really living on the edge here, just balancing in space doing this.

If you're home and you're near something that you can hold on to, please. Hold on. Okay. Step your feet out once again to your wingspan distance or again as close to that as you can find without stress or strain. Engle, right toes slightly in this time, and from your left hip socket, rotate your entire left leg open.

Take your arms out to the sides, then your left knee right on top of your ankle. Take a moment here to scoop your left cheek under you and press your right thigh back. Switch the strap. Into your right hand hinge forward and take your left forearm to your thigh. Okay? Rideaux your top arm up.

And bring it behind you. And then back to where it started. Do that again. One more. Pause with the arm behind you. Again, smooth your bum towards your back heel, absorb your front ribs as you open through the chest.

If it feels alright in your neck, take your gaze skyward. Instead of standing all the way up this time, see if you can pour weight heavier to the ball of your front foot, maybe finding your approach to your triangle from here. If you're like Ashley, No. You can stand up shorten the stance a little bit. Shift your hips back.

Reach. Either forearm to thigh or fingertips lightly to your shin. Bring the arm back. And inhale. Return.

Twice more. Pause with arne behind you again, direct tailbone to back heel, knit your front ribs in as you open through your chest. Look down, grab the strap with your bottom hand, stand yourself up, and parallel your feet. Lower your arms, heel, toe in, heel toward to come back center. Again, feel free to Hold on to a chair or piece of furniture to aid in balance as you remove your strap from around your foot. Take the loop in your strap and open it out big again.

Alright. Once you have a nice large loop, and we'll adjust as we get in, grab your two blocks and set them tall at the top of your mat. So they're there and reaching distance. Step your left foot through your strap. Make any adjustments with the strap that you need so that the tail end of the strap points down.

Right? Step onto the other side of the loop with your right foot and bring your left foot forward. So toesies are near your blocks. So if the strap is so tight that it's not allowing you to bend into your front knee, come up, open the strap a bit. If you're here and you don't have any tension as you press down against your back heel, pull the tail end of your strap down.

So now the strap is doing the work of anchoring the root of the thigh as we work to pick the hip points up. Exciting. Inhale sweep your arms up. Lift through your heart center as you absorb your front ribs, vera badrasana one, warrior one. Excellent, bring your hands down to your blocks.

Pivot onto the ball of your back foot. Reach your heel back as you reach your heart forward. You may stay right here. Maybe. You walk your hands and blocks a bit forward, hop your back foot a bit in.

Tip forward into your front leg, lift off of your back leg. Poen your toes straight down. If the strap feels loose, find the tail end, pull back toward your lifted leg foot, Scoop your abdomen away from the strap, hands can stay at the prop, or maybe. You play with bringing hands to the heart or straight back. Wawawa weewa return hands to the block if you brought them up.

Put your hand on the loop and now set your right foot next to your left foot and fold your body in half. Remove the loop from around your feet. Take the strap with you as you rise up. Reach up and exhale hands to your heart. Okay. We'll try this on the other side.

So this time, you may need to turn your loop. So again, the tail end is facing toward you as we now loop over the right leg. Right. Step your right leg through. Bring the buckle near your hip crease and step on the other side of the loop with your back foot. Align yourself heel to heel or go wider if that feels wobbly.

Also wider is really helpful for those of us that carry more tension through the lower back and hamstrings. Alright? Sit into your front leg as you anchor through your back heel. Then lift the pit of your abdomen up and in. This is gonna support length in the lower back, as well as open the hip flexors. If and when you're Rideaux, reach skyward.

And so the rooting down helps us then grow up and out of the pelvis with more length, with more space, with more support. Acts, how bring your hands down. And if you're like me, your blocks are far away from you now. Someone will call her Ashley forgot to invite you to bring them closer if you walk them forward. So if they're not in reaching distance, Feel free to come up a moment and get them there.

Alright. Alright. Slowly swivel onto the ball of your back foot. Reach back to the heel. Reach forward with your heart. You may choose to stay here in your high lunge.

If you're adding on to the balance, walk your hands and blocks forward again. Bring your back foot In a bit. Enough so that you can tip weight more cleanly over your front foot and lift off of your back leg. There is often a desire to turn the hip open here. Really work to roll the hip down so that toes point down.

If the strap feels loose, reach back, grab the tail in, pull back towards your foot. And as you reach back through the heel, it's gonna take the root of the thigh back. Lift the pit of your abdomen and reach your heart forward in opposition. Hands can stay right where they are. Maybe you play with hands to the heart or even to the thigh to press the leg away.

If you feel steady doing so, arms straight back like airplane wings, and hands to your blocks. Leave the left hand down. Maybe you hold on to the strap with your right hand. As you set your left foot next to right. Now let the loop come to the earth as you fold in.

Reach your heart straightforward, step off of your strap, move it off to the side. X how fold yourself back in once again and maybe clasped hold of opposite elbow, allowing your body to hang for a few breaths. Release your hands. Instead of coming all the way up one more time, reach your chest forward, bend your knees and step it back to your plank pose, top of a push up, press straight back to down dog. Get nice and long through your spine.

And then come on down to your hands and your knees. Grab your blanket roll. Or grab your blanket and make a roll with it. How about that? Grab your blanket. Roll it up.

And place the roll in front of you, like so. Take the loop out of your strap. One more adventure in strap as we move into the dessert. Portion of our practice. So similar to the work that we did standing up earlier, bring the strap against your shoulder blades, and the ends forward underneath your armpits.

Once again, loop over its own shoulder. We'll skip the step of going through the tunnel, but we will again criss cross and back. Bring the part of the shop that's over your shoulder, again, close to that area where your neck and your shoulders meet. And drape the ends forward. Okay. Come on to your front body and bring your rolled blanket right under your front ribs just below the border of your chest.

Spin your inner thighs up, hug your outer ankles in. You may stay here in your sphinx. If body says okay, reach back, find This is the fun adventure we go on. Oh, I'm lying on it. Find the tail end of your strap on both sides. Alright.

Thoughtfully straighten through your arms. Reach your hands back. So the blanket is here to help us absorb the front ribs maintaining some length and width through the mid back, smooth your bum down to keep the length in the low back. And as we reach back with the hands, it'll help lift and expand the heart. This is a variation of Shalabhasana locust pose.

Xhale let that go. Press yourself to your hands and your knees. Take your blanket, unroll it, now fold it. Take the loop off, and you can set your loop to the side. And then come on to your front body with your blanket underneath your lower abdomen.

Make a pillow with your hands. Turn your head to one side. And breathe in to the resistance of the blanket below you. Allow its resistance to help move the breath a bit more into the expanse of your back. Switch the teeth that you're lying on, bringing a bit of balance to your neck.

And then holding on to some of the spaciousness you've created through your lower back, through your mid back, prop yourself up into a sphinx. Take your right arm. Thread it underneath your left. Roll to your outer right hip. You can slide the blanket out from under you, set it off to the side.

And we aim to find ourselves in a twist. So bend the top knee as you roll onto your outer right hip and open left arm to the side. If having the knee come to the ground in this way is stressing your back or your top hip, grab a block. Place it underneath your inner thigh, your inner knee, your inner calf, At any height that supports the weight of the top leg. You are welcome to stay right here.

If you'd like a bit of lengthening through the quad, through the front of the bottom thigh, lift your head, lift your shoulders, bend your bottom knee like you're gonna kick yourself in the bum. And if it's there without stress or strain, grab hold of your foot. Try and put your head in your shoulders back down. And if that's not a kindness to any part of your being, let it go. If you placed a prop underneath your top leg, remove it, roll back onto your front body, set your block and reaching distance.

Prop yourself up on your forearms. This time, take your left arm underneath your right. Roll all the way to your outer left hip. Bend your right knee towards your chest as you go. And again, if you're feeling pulling through the back or pressure through your top hip, set your block.

Underneath your inner calf, inner shin, Reach right arm out to the right. And if it feels alright in your neck, maybe you continue your twist to the right. And you're welcome to stay as you are. Again, if you'd like to layer in the quad stretch. Bend your bottom knee like you're gonna kick yourself in the bum. I like to lift my head and shoulders to look for the foot.

Once you have it, if you have it, see if you can put your head and your shoulders back. Down. And again, if body says no, thank you. Let it go. So I love the work of the strap in this loop so much. Because it teaches us this equal balance in pressing and opposing directions, forward and back, down to rise up.

Remove the prop. Come back on to your front body. Press to your hands and your knees and briefly fold into south child's pose. Feel free to put a prop underneath your head, if it doesn't, make it to the earth with some level of ease. If your knees are not a fan of this shape, please feel free to come lie on your back, hug the knees to the chest.

We're coming to meet you in a moment here. Take one more expansive breath into the whole of your back. And then roll yourself up and gather anything you might like to support you in your Shivasana. As you're ready, let go. Plant or a tree with shallow roots can't grow very tall.

Any plant or tree won't begin to sprout at all without a solid root system in place. And so I think about this at times when I'm feeling stunted in my life in one way or another. Or like I'm plateauing or stalled. Just a reminder that instead of trying to reach out side of myself. I'm trying to grow beyond where I am currently.

The body, the mind, the spirit might be asking me to actually dig deeper. In less outward motion, more regrounding, more growing of roots. And once I've dug in, once I've reestablished my foundation, It's amazing how the growth can take off. And so my invitation as we close our time together today to you is to keep doing the work below the surface. Keep digging in.

Keep fortifying your foundation so that your growth can be supported. If you'd like to stay longer as always, please do. Stay as long as you'd like. Otherwise, as you're ready, bend your knees, roll to your side. Pause there. For a few breaths, if you'd like, letting your body catch up with where you've been before you press the floor away and find your way to seated. Join your hands at heart center.

One more time, press to the roots and grow up through your heart and crown of head. Thank you for rooting with me today. May those roots grow strong? May your foundation be solid so that you can grow expansively? Bye.