Sun-Drenched Fallen Triangle

Hello, everybody. Let's flow today. Breathe and move. We're gonna open up the front body, and we're gonna close it down a little bit. Open up. We're gonna do some twist, all that kind of stuff.

But speaking of opening, closing, and twists, and all that stuff, see if you can just be motion and breath today. Put down the role that your mom and dad, a lawyer, giver, a taker, whatever. Put down the role, and just be motion. Because motion is here. Right? Our identities, our roles take us all over the place. So for forty five minutes, just be motion. Like, you take off your personality like a jacket and put it down next to the mat. Take off the jacket, put it down, breathe and move.

Right? Right. So let's breathe. Let's move. Start your ujjayi breath. Whatever you are right now, however you're sitting, start to breathe in and out through your nose, slow breaths in and out. Little constriction in the back of the throat, the glottis toward the back and low toward the throat.

So you're saying, out your nose, slow breaths in, slower ones out. That is going to be the metronome to our dance. Put your hands on the mat. Take off all fours right here, hands and knees. Now at the front of the hands heavy, where the fingers are meeting the palm, the metacarpal are pressing down where the forms inserting into those squishy pads on the back is gently lifting up, not all the way off the mat, but it's lighter than the front of the hand.

Now, from here, send your left leg back, press the balls your left foot into the mat, point your tailbone down towards your left heel, and then start to float your left leg up. Keep breathing slow right here. Puff up your lower back, lift your left inseam at the same time. Now with all that happening in the mid body, keep breathing through your nose, start to bend your left knee. Your left heel is pointing up Just by that flexion in the knee, it's gonna wanna make your belly dump, lift your low belly, press your left heel up and breathe slow. Anytime, spoiler alert, you're have a left knee bent off the mat today, lift the low belly up, puff up the back.

Breathe in. Breath out, put your left knee down. Send your right leg back balls to the right foot. Press down. Before take off with a breath out, roll your tailbone towards your right heel.

And then float your right leg up as you point the tail south, puff up the low back. Breathe. Front of the hand heavy, still rear the hand light. Start to bend your right knee. It's gonna wanna make your low back dump.

Counter that, lift it up. Right knee is bent. Breated slow. Take a big breath in. Breath out. Put your right knee down next to your left and start to bear roll.

Move slow here. Roll it out. And then with a breath in, come up to all fours. With a breath out, cat pose, round your tailbone down, lift your low belly eyes to belly. Breathe in, cow, soften your upper chest down, lower the low ribs, tailbone up, look up. Breath out round and puff up, press your hands out into the floor.

You'll stretching the upper chest. Breathe in, lower your belly, butt knuckles up, look up. Breath out round and puff up, put down the jacket of the persona, the roll, just motion. Inhale, neutral spine, please. When you breathe out, lower your chest to the top of the mat, setting a micro flow, Now with a breath in, baby cobra, press your shoelaces into the mat.

Breath, out child's pose, belly lifts. Breathe in, come forward to all fours. Breath out, chest, top of the mat, lower, slow, turn your legs on fire them up, upper thighs, press down. Breathe in baby cobra, shoulders down. Breath out child's pose.

Take it back. Breathe in. Come forward to all fours. One more slow breath out. Lower your chest top of the mat. Legg's turned on.

Please breathe in baby cobra lift. Breath out, downward facing dog, take it back. From down dog, lift your heels high, bend your knees and put your belly on your legs, rolling your sit bones slash butt knuckles up to the sky. Keep those butt knuckles pointing up and breathe in. When you breathe out, press your upper thighs up and back and your heels down.

Find your down dog. Other than you feeling the down dog and breathing slow, put the jacket to the side, the persona, the likes, or dislikes, the preferences, conditioning, empty out. Not up. Now, breathe in and lift your heels high, look between your hands, breath out, bend your knees, walk your feet up between your thumbs, feet hip distance, fold, notanasana. Give this a breath or two.

Actually bend your knees here. Put your belly on your legs. And make this look like a child's pose on your feet. I like a little bit of sway because motion is medicine, move it a little bit if they feel right. With that breath slow through your nose, bring it back through center with the upper body, breathe in, come halfway up, hands to legs, lengthen out, breathe out, fold forward, slow.

Inhale. Stand up. Reach to the sky with a breath in. Breathe out hands to heart. Feeded hip distance, please. Breathe in, uttanasana, bend your knees.

Reach your arms up. Breathe outfold forward. Press your upper thighs up and back. Breathe in, come halfway up, lengthen your chest forward, plank pose, breathe out step back. Press the backs of your knees to the sky.

Pull feet to hands and hands to feet. Breathe in. Breath out, walk your hands to the back of the mat, fold at the back. Breath in, utkatasen, powerful pose, put the weight into your heels, breath out straight legs, hands to heart. Inhale, what's katasana.

It's a flow. One breath connects to emotion. Breathe out full forward. Breath in, plank, walk out, top of a pushup, Now, you make the call here, Chaturanga, breath out, or to your belly, your deal. Breathe in cobra or an up dog. I'm gonna take a cobra again.

Breath out down dog, roll back. You make the calls here. Your body makes the calls. The motion, the body, not the persona, not the ego, breathe in, breath out, walk your hands back in the mat, draw your belly in and up. Breathe in. Oh, it's katasan, bend your knees, arms up.

Breath out straight legs, hands to heart. Breathe in, oh, it's katasana, sit back as you lower down. Breathe out fold, scrub your heels out. Breathe in, plank, walk out one breath. Once again, the body decides chaturanga or to your belly to modify your heart opener. Enhail, cobra, or an up dog come up.

Breath out down dog roll back. Big toes to touch in your down dog, please. Breathe in. Breath out, walk your hands back at the mat. Put one inch now between between your heels, that's internal rotation of your thighs, with a breath in, Otkatasana traditional reach up.

When you breathe out shift the weight back into your heels, Now, breathe in hands to your heart, when you breathe out, twist to the right, left elbow to your right thigh. Now, I'm gonna let my left knee fall forward so you can see it if you can see me with a breath in draw your left inner thigh back, the knee comes even to right, breathe out, twist your lungs to the sky. One scaffold is low. The next goes higher. The next goes higher.

Breathe in. Next scaffold up. Breathe out, left hand down, right arm up. Twist your lungs up. Breathe in, stand up into the sky like you're getting a big wide bar above your head. Breathe out, pull down the bar, lift your heart to touch the bar. Breathe in, uttanasana, bend your knees, sit back, breath out, fold forward.

Inhale, plank pose, walk out. Listen close. Breath out, right elbow to the floor, left elbow to the floor, forearm plank. Pull feet to elbows, elbows to feet. Take a big inhale, lift the back of your ears up.

Breath out right hand to the mat, left hand to the mat, plank, inhale, pull feet to hands. Breath out Chaturanga. Grieve in upward dog. Come up. Breath out down dog, slow, front of the hand heavy, rear the hand light, put down the jacket, anything other than you breathing, move it, moving.

Breath with motion, big inhale, big toes touch, breathe out, walk your hands back in the mat, uttanasana, that inches between your heels again, breath in, uttanasana, powerful pose, reach up. Breath out, weight into heels, breath to breath, inhale hands to heart. Nothing fast about it. Breathe out, twist left, right elbow left eye. Your body's gonna naturally want to dump your right knee forward.

Can you breathe in and draw the right inner thigh back, taking it back? Breathe out, turn chest to thumbs. Big inhale. If you wanna deepen, breath out, left hand up, right arm down. Breathe and twist.

Inhale, stand up, reach up and get the bar above your head, breath out, pull the bar to your chest, lift your chest to the bar. Inhale, uttanasan, sit back and down. Breathe out, antennas, and crown ahead to toes, one breath, inhale plank, walk out. When you breathe out, left elbow to the floor, right elbow to the floor. Yes, you're right.

You could put your knees on the mat if you need. Otherwise, press them up. Now, breathe in, pull feet to hands, lift your ears. Breath out, left hand to the mat, right hand, plank, inhale, pull feet to hands, belly tones, breath out chaturanga. Inhale up dog, one breath, one move with discipline.

Breath out. Down dog, roll back. Find your breath. The ego wants to put on the coat and wants to talk about your role When you're on the mat, this is where you take your role off. A whole bunch of nobodies and yoga, breathe in, lift your heels high, look forward, breathe out, bend your knees, put your feet top of the mat.

Breath in halfway up, lengthen out, breathe out full forward, stand tall, inhale, reach up, get the bar above your head. Breath out, pull it down, lift your heart to touch the bar. Enhail, utts, and bend your knees, arms up. Breatheow, fold forward. It's time for the great equalizer.

Enhail halfway up. What's that? Surya B. Breath out Chaturanga, step back. Doesn't matter skill level, advanced, inhale up dog. Sura B does it all. Breath out down dog.

Inhale, right leg, high, lift it, breath out, step to right thumb, right foot, roll to your inner left foot down behind you, breathe in, warrior one, come up. Breath out Chaturanga floats your right foot hip height to scaffold up. Breathe in upward dog. Come up one breath. Breath out down dog, belly toned in and up.

Breathe in. Left leg coming up. Breath out step to left thumb, roll to your inner right foot, breathe in, warrior one, reach up, seal your outer right heel, breath out chaturanga, left foot hovers. You're looking to turn the volume up, breathe in upward dog, lift, breath out, down dog roll back, front of the hand heavy, rear the hand, light. Put down the coat. Breathe through your nose.

Be the motion. Limmic system of the brain doesn't have access to language, to roles, Only to the breath, to the function of the body, look between your thumbs, breathe in, heels high, breath out, bend your knees, float your feet up top. Inhale. It's Catastin powerful pose. Breath out are to up to tustin. How low can you get your butt, caveat, remaining on your heels, not tiptoes, remaining on your heels.

However, you can now softly get onto your butt. Do that. Grab the back of your legs. Lift your shins. You can do this next minute on your elbows if you need it. Keep breathing.

Now from here, tip over onto your left butt cheek so your right one's off the mat. Keep breathing. Start to cosmic bicycle. You're over on your left butt knuckle. Your arms and legs are moving real slow motion style.

Your arms might come up. Like I said, you could be on your elbows here. Breathe. Just get weird for a sec. Hey. When this right knee comes in, really bring it in.

Come back up in the Boston boat pose. If you're looking to get all serious about it, Get over onto your right butt cheek. This left one's off, start the cosmic bicycle move. When this left knee comes in, it doesn't kinda come in, bring it in. Arms might go up, breathe slow.

It's really hard to have an ego when you're doing this on the mat. Great. Put down the coat. Now from this cosmic bicycle, reverse out, come back up, Nivasana, if you're into it. Reverse out, grab the back of your legs. Now from here, top of your shins, float your feet two inches off the mat, lift your heart.

Take a breath in, in this shape rock back with the breath out, roll up, and tap your heels to the mat. Like I just did, give them a tap. Do it again. Breathe in, rock back. Brass out. Give them a tap. Next time you do that, reach forward.

Breathe in. Breathe out, tap and reach. This reach, the momentum will bring you up, uttanasana. Breathe in rock back. Breath out, uttanasana, forward and up.

Take a deep inhale. Breathe out straight legs, hands to heart. Sorry to be my best buddy. Breathe in Oatka Tassen. Breathe out full forward.

Breath in, come halfway up, breath out fold, left foot, weight at the back of the mat, crescent lunge as you breathe in, reach up and get that bar above your head from before, breathe out, pull down the bar, bend your left knee toward the mat, belly in. Target, front left inner hip crease. Breathe in crescent lunge, reach up. Breath out, draw down, bend your left knee. Inhale crescent lunge, reach up. Breath out draw down, left knee lowers.

Inhale crescent, warrior two, breathe out spin open. Now, from a big inhale, breath out left arm under right, twist tie eagle arms, If you can't get this double wrap, big whoop, single wrap. And with your hips and shoulders, same line, start to elevate your eagle arms, your drishti, your elbows, and heart up. Tailbone sweeps to the floor. Breeze slow.

Even here, the devils and the details, can you bring shoulder blades down your back? Big breath in. Breathe out, open up second warrior, inhale, dancing warrior, breath out, windmill your hands to the mat, get up on the balls of your left foot with a breath in, fly your right leg back, three legged dog. With the breath out, bend your right knee, stack your right hip up over to the left. Rolling the skin of your outer left thigh, back.

Scaffled one, you're on it. Scaffled two a little bit deeper, lift your left heel and breathe in. With a breath out wild thing, step your right foot behind you rolling to an outer left foot. Now, we're gonna flow from wild thing. Breathe in, hips up, breath out, sit down inside of wild thing. Breathe in, wild thing, drive your right heel or balls of the foot down, breath out, sit down.

Breathe in, wild thing. Breath out, sit down. We talked about this at the beginning. Breathe in, wild thing. Breath out right hand to the mat, floats your right foot, hip height.

Puff up your low back, bend your right knee. Breathe in. Breath out lower to your belly slowly. Elbows over hands. Right knee stays bent.

Breathe in. When you breathe out, lift your right leg up and over stepping behind you to the left with a breath in, come up from wild thing, lift up. Breath out chaturanga. Floats your right foot. Upward dog, breathe in, lift, brush out, down dog roll back.

Find your breath. Lift your heels high, breathe in, breathe out, bend your knees, put your feet between your thumbs, inhale halfway up, Breathe out full, right foot goes way back, feet at hip distance, with an inhale, crescent lunge, reach up, get the bar, breathe out, pull it down, bend your right knee a little or a lot toward the mat. Breathe in, crescent lunge, right butt cheek is on, breath out, pull down, your motion and breath. That's your name. Breathe in, crescent, reach up, breath out, pull down.

Inhale, crescent, warrior two, breathe out, open. Tailbone scooping down with a big inhale, breath out right arm under left, singled, or doubled. Heart and hips in line start to take your arms, your drishti, your hands, up, your drishti is your eyeballs, shoulder blades draw down. Breathe slow. Put down the coat, be the shape, not the roll. Big inhale.

Breath out warrior two, inhale dancing warrior. Breath out, windmill your hands to frame your left foot, get on the balls of your right foot. Now with the breath in, fly your left leg box three legged Start to bend your left knee, breathe out, stack your left hip to the right. Oh, that feels nice. Stay put.

Outer left arm kit rose down or lift your right heel and breathe in. Breath out step your left foot behind you roll to an outer right foot. With an inhale, hips up, wild thing, breath out, hips down, wild thing. Breathe in, hips up, charge up into it, breath out, soften down. Breathe in, hips up.

With the breath out, left hand to the mat, floats your left foot, hip height, bend your left knee, puff up your spine, your low back, inhale, breath out lower to your belly. Hey, before take off, look at your computer machine slash TV. Your hands aren't under your shoulders like mine are. They are back under your elbows. Breathe in, lift your left foot a bit, breath out, roll on to your right side, left foot behind you.

Now inhale, come up wild thing. Breath out chaturanga left foot hovers, up dog, breathe in, breath out, down dog. Slow your breath. And then we're gonna scaffold this next one up. Breathe in, right leg, high, bend your right knee, stack your right hip, left.

Inhale, stay putt or breath out right knee left elbow. Inhale, fly your right leg back, stack it up. Breath out right knee left elbow. Keep your left hip pointing down. Breathe in, fly your right leg, stack it up to the left.

Breath out right knee left elbow, now kick your right foot off to the left, roll to your inner left foot fall in triangle. Hips can't get high enough. Press your right bicep forward. Breathe in, left arm up, breath out, left hand to the mat downward facing dog. Take a big breath in, breathe out, walk your hands back in the mat, fold at the back.

Halfway up, inhale lengthen out, breathe out full forward, stand tall, breathe in, reach up. Palms touch above you, breathe out hands to heart. Bring your arms to your sides, make fist with your hands, been spending some time down there, start to roll your wrist really slow, keep your fist closed and breathe. Switch those circles with your wrists, really preferring the flexion when the knuckles come toward the inner forearm. Now let's get the other side.

Breathe in, sweep up. Breathe out full forward. Inhale. Walk it out to a down dog. And then as you breathe out, make sure the front of the hand is rooted down and the heels of the hands are light. Breathe in. Left leg goes high.

Bend your left knee. Breathe out, stack your left hip to the right. Take a deep inhale. Breath out left elbow or left knee, right elbow, your hips point toward the floor. Breathe in, fly your left leg up and back as it stays bent.

Breath out left knee, right elbow, right hip points down. Inhale, fly your left leg, stack it right. Breath out, left knee right elbow. Now when you get there, extend your left foot off to the right, roll to your inner right foot, hips can't get high enough. Fall in triangle.

Press your left bicep forward. Breathe in, right hand up, breath out, down dog, step back. Now from this down dog, take your feet wide as the mat, pinky toes to the edges. Let your heels then fall in towards each other. Your feet or the leather v shape, breathe in.

Breath out, bend your knees as you walk your hands back same time, take a melasana back in the mat. Milasana, the everyday pose, breathe, inhale heart up, breath out, press elbows into inner knees. We're gonna roll those wrists one more time. Your elbows are inside your knees. Keep breathing through your nose. Now balance your arms on your knees.

Make fist. Roll your wrist out. Keep your fist closed. So not at this vibe, fist closed, and then switch as though your directions move slow. Take a big inhale, and breathe out full forward, heel toe feet back to hip distance, your down dog distance, and then walk it out downward facing dog.

How's that ujjayi breath? He asked himself as well. Breathe slow. We discussed this. Let's do it. Breath in, plank pose, please. With the breath, out, float your right foot, hip, height, puff up your lower back as you start to bend your right knee, breathe in.

Breath out, lower to your belly with your right knee bent, elbows over hands. Right foot now steps behind you to the left with a breath in, wild thing come up. With the breath out, right hand to the mat, right knee to left elbow, kick your right foot left, fallen triangle, left arm now up. Breathe in, left hand up. Breath out chaturanga, right foot hovers.

Upward dog inhale, breath out down dog front of the hand, heavy. Blank pose breathe in when you breathe out left foot hip height. Puff up your low back, bend your left knee, inhale. Breath out lower to your belly. Elbows over hands or I should say wrists under elbows, step your left foot behind you to the right with an inhale come up wild thing from the ground up with the breath out, left hand to the mat, left knee, right elbow, kick your left foot off fallen triangle, inner right foot.

Breathe in, right hand up, breath out, chaturanga, left foot hovers. Up dog inhale, come up. Breath out, downward facing dog, put down the jacket, drop the roll, be motion, breathe in, breath out lower to your knees. Sit back onto your heels. Look up at me for a sec.

I'm in a demo. We're gonna roll through that combo one more time, but instead of coming up into fallen triangle or from being up, you're gonna press up into fallen triangle, just like you came up into wild things. Stay breathing while I demo this. You don't do it. Just watch for a second. So same deal.

You're gonna come down, wild thing up. Now instead of coming under here, you're gonna repeat where you just were. Instead of coming under the fallen triangle, you're gonna lower down again. You're now gonna press up with an exhale into fallen triangle. So they're both gonna come from the mat with breath. You're up, down dog, please.

Keep breathing, Breathe in plank pose, breath out, float your right foot, hip height, breathe in, puff up your low back as you bend your right knee, lower to your belly, breath out. Roll on to your left side, step right foot behind, inhale, wild thing come up. So now, breath out, plank pose, bend your right knee lower to your belly again. Now, breathe in. When you breathe out, right knee left elbow rolls to your inner left foot fall in triangle from the ground up.

Left arm up. Breathe in, breath out downward facing dog. Keep your breath slow. Inhale plank. Breath out, left foot, hip, height, puff up your back. Inhale, bend your left knee.

Breath out lower to your belly, wrists under elbows. Roll under the right side, left foot steps behind, breathe in, wild thing as you come up, breath out plank with the left knee bent, lowering to your belly. Breathe in, breath out, left knee, right elbow, falling triangle, roll to your inner right foot. Inhale, right hand up, Breath out right hand top of the mat downward facing dog. Well, you gotta rinse it. Plank, breathe in. Come forward.

Breath out Chaturanga. Annhale upward dog. Come up. Breath out down dog. Find your breath.

Put down the coat. Breathe in, right leg up, pigeon prep. Breath out, right knee to write out a wrist, shin to the left, left knee down. Now take a breath in, scootch your left knee back just to hair. Breathe out, slowly come forward.

Slow your breath. Let your belly just drop and hang. Hans might be under forehead. You might have fist under. You could have blocks or elbows on the mat.

Breathe easy and slow. A gravity affect your body, just a couple more slow breath cycles. Now reverse out of this. Hands to the mat, lift your heart, come up, curl into your back toes, and lift your left knee. Now you're either gonna step back.

If you got some more gas in the tank, you're gonna flow out from here. Step back to a down dog or breathe in. And when you breathe out, can you pop up? Chaturanga. Up dog with the flow.

Breat in. Breath out downward facing dog. Inhale, left leg goes up, breath in motion. Breath out, left knee, left outer wrist, into the right, right knee is coming down. Breathe in, lift your heart.

You might scoot your right knee back to deepen the hip on the left side. Breath out, lengthen slow, forward. Nothing to do would be a nobody here, soften your glutes, your belly, And with a breath out, your elbows might get a little wider even. Coming out, hands, under shoulders, lift your heart, breathe in. When you breathe out, curl under your back toes, right knee lifts.

Now you step your left foot back cool. If you wanna empty the tank a bit more with a breath out, you're up. Chaturanga, up dog, breathe in. Brush out, down dog roll back. Breathe in, plank pose, get forward.

A five count to your belly. Breathe out five four three two One. Right ear turns to the mat, turn your nose to the left. Bring your arms out to the sides, practice shape, goal post shape, and then let your your elbows go a little further forward than the shoulders. Kind of a benchmark for pretty much everybody.

It won't impinge the shoulder as much. With your right ear on the mat, bend your left knee like you've been doing all day, breathe in. And when you breathe out, lift your left foot up and over to the right, roll gently onto your right side. Now you can keep your left arm here. Cool. I put my left hand here once I've rolled over, helps you stay on your right side better. You do you.

Breathe easy and slow. This is too much. Check it out. Stack your knees instead of point the left knee up. If you want a little more, reach your left hand back, scoop up your inner, or I do outer left ankle, breathe in. When you breathe out, Oh, that's the stuff. Kick back into your left hand, left foot. Belli's toned. You can kinda play a game here.

For depth, with a good grip on your left ankle, you're attempting to step your left big toe. Behind you to the right or behind you to the floor behind. Breathe. Just the body, breathing. That's it. Real simple.

Slowly reverse out with an inhale roll back down onto your belly with a breath out, turn your nose to the right, cactus your left arm out, elbow a little further forward than that shoulder joint, left ear to the mat. Breathe in, bend your right knee, breath out, lift your right foot up, and arc it over to the left gently rolling onto your left side. Your right hand could place in front of the face. Keep yourself on your left side a little bit better. You stay put. Like I said before, you could stack your right knee for a little bit less. Or reach your right hand box, scoop up your right ankle, flex your right foot, breathe in, and breathe out, kick back into your right hand.

And you could flex or point, flaunt your right foot, but you could play the game when you try to get your right big toe. To tap the floor behind you. Open up your heart, breathe slow. Put down the coat. Anything other than you feeling your body and breathing, put it down.

Take it off. Breathe in. Breathe out. Roll back down onto your belly. Get face down. Hands to the mat under elbows, turn your legs on, inhale cobra pose, lift, breath out, child's pose, sit back. And draw yourself up to all fours, hands and knees, walking your knees up between your thumbs, sit onto your heels, and then swing your legs out in front of you, putting your feet on the mat, inner hip distance.

So in fashion, right? They say your hips, your fashion, your hips are outer hips, yoga, when you hear hip distance, it's your sits bones, ischium, tuberosity, inner hip distance. This is hip distance. So breathe in, get hip distance, reach forward, breathe out, round back. Bring your heels now close enough to almost graze with your fingertips, lift your butt, interlace your fingers underneath that butt, and now nestle your shoulders one at a time under your under your chest. Breathe in, press your upper thighs up, breath out, press the pinky sides of your hands down into the floor.

Breathe in, roll your inner thighs toward the mat down breath out, roll your outer hips up. Mounds of the big toes, root to the floor, breathe in. When you breathe out, can you get your upper chest a little closer to your chin? One more big inhale. Stay for the exhale.

Breathe in. Now, round your spine to the floor, breathe out. When your hips touch the mat, scoot your hips two inches to the right, extend your left leg long, right knee in, breathe in, breathe out, guide your right leg to the left with your left hand. Right arm reaches right. Right hip stack directly on top of the left.

So if I had an X-ray machine shoot straight down, I'd only see your right hip. It's right on top. Take a big inhale and slowly breathe out as your belly comes a little closer to your spine. Ojabi breath slow through your nose. With a breath in, roll back onto your hips, feet to the mat, hips to center as you breathe out.

Hips to the left, just a couple inches so you can extend your right leg, left knee and breathe in. When you breathe out, roll onto your right side as you pull your left leg across. You're now stacking your left hip on top of your right. Left shoulder blade is the common denominator on the mat. The variable is how close you get your left knee toward the floor.

Anchor the left shoulder. Yeah. I'll be quiet now. Breathe. Ojabi breath stays consistent and smooth through your nose.

Breathe in, roll back onto your hips so slow. Breath out, feet to bad hips to center. Pull your knees into your chest, give them a big old squeeze, a little self love, hug it out and breathe in. Breath out shivasan, You fidget around a bit in that Shavasana, find what feels like a bit of center, and then take one more conscious breath in, fill up, give it a sigh out. That's your body dropping to gravity. Now just be breathed.

Don't do it. Don't do anything. Soften your forehead, soften the little bones under your nose. Relax your inner lips, soften your jaw. Be nobody on the mat.

Stay on the map, being a nobody as long as you can. Thank you all so much for sharing your practice with me. Thank you for your discipline, your trust. Thank you for your courage.