Twist & Sweat

Hello, everybody. We're gonna twist it out a little bit today. Get a little bit of hip strengthening, opening them up, twist out your spine, but that's the thing. Twist out your spine, twist the whole body. While you move today, to shape your body without forcing it.

When you twist, when you turn, so you're discovering a shape, discovering a moment in your body, you're not acquiring it, acquiring what you think you want it to be or forcing a square peg in a round hole to shape without force, to move into what is moment to moment and breathe. Cool. And then we're gonna breathe. So let's actually start on your back. Bring your feet to the floor, feet wide as the mat knees in, arms to the sides, and just give it a few moments here to start the breath, to start the metronome, the rhythm keeper, in and out through your nose with a slight tension in the back of your throat. The breath in is deep, slow, and the breath out is a bit longer than the breath in.

Just a beat or so. If you want to give a couple extra beats, whatever, but it's a bit longer the breath out. And we're gonna twist here. Just from here, Now, bring your knees up over your hips, float your shins parallel to the floor, and hug your knees together. Not like grinding the bones together, but hug your thighs together.

Arms are out to the sides. And now with your thighs holding together, Take a deep inhale and let your knees tip over to the left. It doesn't matter how far they go. Just don't let them touch the mat or the floor. Breathe out and lift them back up. Take a breath in, let them fall over to the right.

Hold your left eyes towards each other, breath out, lift them back up, breath in motion. Inhale, they fall over to the left, breathe out, pull them back up, press your low vertebra down into the mat. Breathe in, let them drop over to the right. Breath out, lift them back up slow. Now we're gonna scaffold up.

If you wanna go a little further, breathe in, drop them down to the left, but lift your ankles higher than your knees. Your knees go low, ankles high, breath out, lift back up. Breathe in, knees lower to the right, feet lift up. Breath out, lift them back up. You do you, breath in motion, inhale, knees low to the left, feet might go up a bit higher, breath out, back up, belly in, breathe in, knees drop down to the right, but your feet lift up.

Breath out, lift back up. Let's do one more each side. Breathe in, knees down to the left, feet up. One breath, one move. Breath out. Come up.

To shape without force. Breathe in. Let's your knees go down. Find the shape to the right, breath out, lift back up, knees to chest, give them a squeeze. Keep breathing through your nose, and roll over onto your side, come up to hands and knees, tabletop. Explain your fingers wide on the mat.

So from index to pinky finger, those fingers are equidistant from one another. From index to thumb, about one and a half times what those other fingers are. Front of the hand heavy where the metacarpals, the fingers are inserting into the palm. Take a big in breath. And when you breathe out, lower your chest, top of the mat, elbows over hands as you come down flush to the floor.

Breath in, baby cobra, lift your heart, no pressure in your hands, breath out, press back, child's pose. And then breathe in, come forward to all fours. One breath, tabletop, breath out, lower your chest, top of the mat. Fire up your legs, breathe in, baby cobra, lift your heart, get your shoulders away from your ears. Breath out child's pose, go back, belly's in as you sit back.

Breathe in. Come forward. All fours. Do that again. Breath out lower your chest top of the mat. Draw your belly in.

Slow in. Baby cobra. Lift your heart. Shoelaces pressed down. Breath out child's pose.

Go back. And then with an inhale, come forward to all fours. Curl under your toes as you get to tabletop. Breath out, take yourself back to down dog, take those butt, that butt up and back, and then bend your left knee and reach your right heel toward the floor as you breathe in. Breathe out, bend your right knee, root your left heel toward the floor.

You're melting your chest back toward your legs. Breathe in, breath out, switch that, bend your left knee, reach your right heel down, press your chest back. Breathe in. Breath out, bend your right, press down the left heel. Now with an inhale, lift both heels, look between your hands, breath out, bend your knees, walk your feet up to your thumbs.

So that means your feet will be at hip distance. Inhale, come halfway up, lengthen your spine forward extension, breath out fold, flexion. Inhale, stand up. Reach your arms to the sky with a breath in. Exhale, hands to heart, feet at hip distance, please.

Breathe in, utkatasana, bend your knees as you sit back into your heels. Breathe out fold forward. Press your thighs up and back. Inhale, come halfway up, lengthen out, breathe out full forward. Now, bend your knees, inhale, utkatasana sit back and down.

This time, straighten your legs, breathe out hands to heart. For the next thirty seconds or so, every time you breathe in, you're gonna be in utkatasana. Breathe in, utkatasana, bend your knees, reach up. Breathe out fold forward. So breathe in, utkatasana, bend your knees, reach up, breath out straight legs, hands to heart, to shape without force, breathe in, utkatasana, explore how low you can get.

Breathe out, fold forward, inhale, uttanasana, can you get your hips knee height? Breath out straight legs, hands to heart. Find out again, breathe in. Can you get your thighs parallel to the floor? Utka Tassen.

Breathe out fold slow, press your thighs up. Last time, breath in, Otska Tassen bends your knees. Breath out straight legs, hands to heart, inhale, sweep your arms up, breathe out, fold forward, 10 fingers on the mat minimum. Inhale, come halfway up, lengthen your spine. Plank pose with a breath out, step back. It is a flow.

So do that. Breathe in. Pull feet to hands. For good measure, knees to the mat, breathe out chest to the floor. Last warm up flow, breath in cobra pose. You lift your high heart as high as you need.

Breath out, down dog, roll back. Take a deep in breath in your dog pose. When you breathe out, walk your hands back in the mat, fold at the back. Just like you did at the top, breath in, utkatasana, a powerful pose. Breath out straight legs, hands to heart.

Inhale, utkatasana, a powerful pose. Breathe out, fold forward slow, plank pose, breath in, walk it out, top of a push up. Now dealer's choice, Chaturanga is your breath out or to your belly again to modify, up dog with a breath in or a cobra pose. Breath out, down dog, roll back one breath, one move, breathe in slowly, breath out, walk your hands back in the mat, fold at the back. Inhale, utkatasana, sit back and down, you're at the back of the mat, breath out straight legs, hands to heart.

Inhale, utkatasana. Breathe out, fold forward, crown a head to toes, breathe in, plank pose, walk out, to shape without force. Where do you need to go, Chaturanga, or to your belly? Find out. Inhale, up dog, or a cobra. Breath out down dog, roll back.

Find the front of your hands heavy. The rear of the palm lighter, breathe in, right leg high to the sky, three legged dog, breath out, right knee to left elbow coming forward, hips point to the mat. Breathe in, three legged dog, right leg back, breath out right knee left elbow, left hip points down, twist underneath, breathe in, right leg, back, breath out right knee left elbow. Breathe in, fly your right leg, three legged dog, softly step to right thumb as you breathe out, lowering your left knee to the mat, inhale, anjaneyasana heart up, Breath out, hands to heart, twist right, left elbow, right thigh. To shape without force.

If that's too much, if you're forcing this, your left hand can go to a block or your mat, like mine just did, right hand, right hip gently twist, or elbow outside, right thigh. Still adducting, pull your left knee towards your right heel. Breathe in a heart up and back. Breath out, plank pose to chaturanga, lower, inhale up dog, lift your chest, breath out down dog roll back. Breathe in. Left leg coming up high.

Breath out. Left knee to right elbow while the right hip stays pointing straight to the mat. Inhale. Fly your left leg back. Three legged dog. Breath out left knee, right elbow, right hip points down. Inhale, fly your left leg back.

One more like that, breath out left knee, right elbow to shape without force, find your capacity, breath in, left leg back, three legged, softly step to left thumb with your exhalation, right knee coming down. Inhale, longineos, and a heart up. Breath out hands to heart, twist left, right elbow left thigh. Now, you gotta kinda come down with your chest to get the elbow across. Now counter that.

Lift your lungs a bit and breathe in. And when you breathe out, press right elbow into left thigh, you're adducting here, pulling the right knee towards your left heel. Now, breathe in, arms up and back, Breath out Chaturanga, left foot steps back as you lower, slow. Up dog, breathe in. Come up slow. Breath out down dog roll back.

Bring your toes together to touch in your dog pose, your big toes, breathe in, breath out, walk your hands back in the mat, put an inch between your heels as you fold forward. With a breath in utkatasana powerful pose, bend your knees, reach up. When you breathe out, weight back into heels, now the balls of your feet are gonna stay down, breathe in, lift your left heel off the mat. Breath out, put it down, inhale, lift your right heel up, breath out, put it down, breathe in, get your butt lower, straighten your legs, exhale hands to heart. Hello hips. Breathe in. Oh, it's katasana.

Bend your knees. Let's rinse this out. Full, breathe out. Blank, breath in, walk out, top of a push up, engaging your back of your knees to the sky, chaturanga, breath out. Inhale upward dog. You can always skip a flow, breath out down dog, especially if you're forcing the shape.

To shape without force, big toes, touch, breathe in. Breathe out, walk your hands back in the mouth, fold at the back inch between the heels, inhale, utkatasana, reach up. Breath out, shift the weight back, both stay down, breathe in, left heel up, breath out, put it down. Inhale, right heel up, breath out, put it down. Breathe in. Get lower.

Straighten your legs, breathe out hands to heart. Inhale, let's get tossed in, sit back and down. Breathe out full forward. Inhale, plank, walk out, rinse and repeat, to shape without force, chaturanga, breath out. You might modify.

Inhale upward dog. Come up. Brass out, down dog, roll back. Let's get off your hands, look between your thumbs, inhale, heels lift, breathe out, bend your knees, put your feet at the top of the mat. Inhale halfway up.

Breathe out full forward. Big toes touch, inch between the heels. Breath in, utkatasan, bend your knees, arms up. Breath out hands to heart, twist, right, left elbow, right thigh. Scaffled one.

The balls stay down, scaffold two, lift your left heel off the mat, breathe slow. Scaffold three, pick up your left foot entirely, flamingo pose. Turn your chest. Oops. Turn your chest. To the sky. Breathe.

Left foot down. 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. Inhale arms up.

Breathe out full forward. Inhale halfway up lengthen out. Breathe out fold. One breath. Inhale, utkatasen, powerful pose, bend your knees, arms up, breath out, hands to heart, twist left, right elbow left eye.

Stay put, first scaffold, breathe in. Next scaffold balls stay down, right heel lifts. Next scaffold breathe in, breath out flamingo, pick up your right foot, twist, to shape without force. It's more forgiving, right foot next to left, breathe in, reach up, stand up, get the bar above you, breath out, pull down the bar, lift your heart to touch it. Inhale, hands up, interlace your fingers, release your index with the breath out, lift your heart up and over to the right. Standing crescent lunge.

This left kidney Can you root it down to your outer left foot, pinky side, pressing your upper arms back, taking your drishti under your left armpit, breathe in. Slow exhale, inhale, bring your heart back up, breath out up and over to the left with your heart. Now, the nature of the physics of this as you take center over mass off the center, your left foot's gonna wanna get heavier. Can you root the outer right foot down and make that side body rooted as you press your arms back? Rule your eyeballs under your right armpit.

Tail bone points down. So we're gonna do this one more each side. Breathe in, come up to center. So repeat that, or breathe out, step your left foot behind you to the right first, then inhale, lift your heart, breath out, heart up and over to the right. So same deal, but the next scaffold is your left foot's back behind you to the right.

And then to deepen, you're gonna start to bend your right knee, letting this left hip lower down to the left a bit. Press your arms back, belly, and open up the left side body. Breathe slow. Tail bone points down to your right heel. Breathe in, come up, big toes, touch, breath out, go up and over to the left, or step your right foot behind you to the left.

All 10 toes are still pointing forward. Inhale, lift your heart. Breath out, lift your lungs up and over to the right. Now, last scaffold here, that left standing leg could start to bend a bit as your hips lower down to the right. Keep your right foot flexed nice and strong and breathe to shape without force.

To find this in your body, Maybe you're challenged, but not breaching the comfort zone. Tail bone points to left heel. Breathe in. Come up. Big toes touch. Breath out hands to heart. Inhale, utkatasana, bend your knees and reach up. Breathe out full forward.

Breathe in halfway up. One breath, one motion. Chaturanga exhale, step back to lower halfway. Breathe in upward dog, lift your heart, breath out down dog, roll back. Breathe in, right leg goes up, breath connected to motion, exhale, step right foot to right thumb, roll to your inner left foot.

Inhale, warrior one, reach up, scaffold one. Scaffold two, hands to heart, breathe out. With the outer left heel sealed into the mat, breathe in, lengthen your chest forward, breath out, twist right, left elbow outside your right thigh. Abducting, pressing left elbow to right thigh, right thigh out to left elbow. Warrior one legs.

Breathe in, warrior one, reach up and back. Breath out chaturanga, float your right foot. Inhale upward dog. Come up. Breath out downward dog.

Roll back. Stay in the flow, breathe in, left leg up, breath out step to left thumb, left foot, back heel rolls to the medial arch, the inner right foot, breathe in first warrior, reach up. Stay put or breathe out hands to heart to scaffold up, seal the outer right heel, breathe in, chest forward, breath out, twist left, right elbow outside your left thigh. Now, this left eye presses out into the elbow abduct, elbow presses into thigh, twist and breathe, to shape without force your ujjayi breath, will tell you when you've broken that. Breathe in first warrior, come up, breath out, chatarunga, left foot hovers, low.

Upward dog, inhale, lift up. Breath out down dog, roll back. Slow your breath. I'm gonna bend. Yeah. You know what we all gonna do? That, lift your heels, bend your knees, put your belly on your legs.

But up. Press your heels now down. Breathe in right leg up. Step to your right thumb with a breath out. Crescent lunge, inhale, reach your arms up.

Now, with your breath out, sweep your right hand back to tap the left hamstrings. Now, breathe in, heart and left arm up and back. Take your heart up and back. Press your left thigh up into your right hand. Now, we're gonna go the other direction, breathe in, left hand now forward, breath out, hands to heart, twist right, left elbow, right thigh.

You could always lower your left knee to the mat here. Otherwise, press it up, up, up. Take a deep inhale. Breath out hands to mat, roll to your inner left foot behind you with a breath in, bend your left knee, Skandasana back of the mat, left toes are going to pivot back to the left instead of dead ahead. Right big toes point up.

Hips inner groin adductors right here. Speaking of hips, as you breathe, tight hips will dump your chest forward. Can you lift your heart up? Hands to heart, if you're cool. If you can't get this far, big deal, you come over to here and you do you to shape without force.

Now take a big breath in, and slow breath out. And then breathe in, bend your right knee, walk your hands top of the mat, 10 toes forward. Breath out chaturanga, right foot hovers. Upward dog, inhale, come up. Breath out downward dog.

Breathe in. Left leg coming up. Breath out step to left thumb. Inhale crescent lunge, reach your arms up. Now with your breath out, your left hand will sweep back to grab the back of your right hamstring to tickle them.

And then with the breath in, your right arm and heart go up and back. When you breathe out, can you power up that right leg? To shape without force, breathe in right hand forward, breath out, twist left, right elbow left thigh. Nothing wrong with putting your right knee down to shape without force. Can you lift if the knees up, the right inner thigh, outer left thigh rose down.

Take an inhale, breath out hands to mat, roll to your inner right foot. Breathe in breath out, bend your right knee, scandasan, back of the mat, left big toes point up. Think up with your heart. Breathe slow to your nose. Good breath.

Big breath in. Stay for the slow breath out. Extra beat. Breathe in, bend your left knee, walk hands in 10 toes point top of the mat, breath out, chaturanga, left foot hovers. Inhale, left dog, come up. Breath out, downward facing dog.

Look forward between your thumbs. Breathe in. Lift your heels. Load the spring. Breathe out. Bend your knees. Put your feet up top.

Inhale halfway up, we're gonna reverse this now. Breathe out fold. Inhale, utkatasen, powerful pose. Breathe out hands to heart, twist right, scaffold one. The balls stay down.

Breathe in. Breath out, left heel lifts. Next scaffold, left foot picks up completely flamingo. We're gonna reverse to where we just were, float your left leg back, hip height, breathe in. Breath out, put your left foot back behind you, turn your lungs up to your thumbs, pervert to Parzba knossen. Take a deep in breath, breath out hands to mat, rock back on your back foot, pop your left foot to the top and fold.

Halfway up, breathe in. Breathe out, fold forward. Oh, you know what we should do, your right. Stand up, breathe in. Reach your right knee up, hip height. When you breathe out, turn your right knee to the right, cross your right shin over your left thigh. Above the knee, figure four through your legs.

Trust me this is gonna feel bitching, flex your right foot, sit back, send your butt knuckles back and breathe. You could gently pulse that right hip, flex that right foot. There it is. Breathe ins. Come up. Breath out mountain pose. One breath. Inhale.

Reach up. Breathe out, full forward. Halfway up, inhale, exhale fold, big toes touch, breathe in. Oh, it's katasan powerful pose. Breath out hands to heart twist left, scaffold one, two, your right heel lifts breathe in. Three, pick up your right foot, flamingo, knees, even to one another.

And then breathe in, send your right leg back hip height, breath out, put your right foot back on the mat with control, turn your lungs to your thumbs. Take a deep inhale, pull your feet together. Breath out hands to mat, rock back on that back foot, pop it up, fold halfway up, breathe in, exhale fold forward. Stand tall, breathe in, reach up. Exhale hands to heart, inhale arms up, left knee hip height, turn your left knee left as you breathe out, cross your left shin above the knee on top of the thigh, figure for this.

Inhale, breath out, bend your right knee, sending the skin of your right thigh back. Flexing that left foot, just pulse it a bit. Give that left hip a little love. Shape without force. Breathe in, stand up, breath out mountain pose.

Inhale. Reach your arms up. Breathe out full forward. Halfway up. Breathe in. Breathe out. Left foot way back there.

Roll to your inner left foot. Walk your hands to the left a quarter turn, feet parallel. Fold wide legs. Now just to get into the all three bands back there, bend your knees a little more than you think you should, and roll your thighs in. Breathe in. And now when you breathe out, press your upper thighs up and back again.

To shape without force, seal your feet down. Which means if you're like locked out legs and you're rounded and dangling and you're miserable, bend your knees. You might widen your stance, get forward, and then press your upper thighs up lastly. It's the energy, not the straight legs. Ojati breath breathe. Now, with a breath in, walk your hands top of the mat, turn 10 toes forward.

Listen close. With a breath out, right knee to left elbow, kick your right foot off to the left, roll to your inner left foot put your right butt cheek down right where it's at. Now, you're gonna turn your chest forward. Most bodies are gonna want to, especially tight IT band are gonna wanna do this. I'll bend my knee so I can come forward.

Don't do that. You'll lose the IT. If anything, bring your right leg down further so you can get forward. To deepen that, it gets your right foot forward, but straight ish through that leg, turn your heart forward, maybe you come to elbows, maybe you lower your forehead to prop your hands, whatever, breathe slow. Find the shape without force.

You explore it. Now to deepen just a hair more, your left hand under your right arm pit, lower your left ear and shoulder to the mat. Left palm faces up. Two great tastes that taste great together right here hips and twists all in one big bundle. Please slow through your nose, Ozay.

Soften something on this last breath out. Anything. Breathe in. Breathe out. Hands to the mat under your shoulders, reversing out of this. Breathe in And when you breathe out, lift your butt just enough to roll to the balls of your left foot, step your right foot back downward facing dog. You're right.

Our collective consciousness demands that we rinse it out. Breathe in, plank pose. Breath out Chaturanga. Breathe in up dog. Brass out down dog. Inhale, left leg high. Breath out, step to left thumb.

Left foot. Let the back heel tip over to center. Walk your hands a quarter turn right while you pivot your left foot parallel to right and fold. Now, we're gonna twist a touch here in this second forward fold. Walk your hands over towards your left shin. Right hand grabs your outer left shin, left hand, left hip. With a good grip on that left shin, breathe in. And when you breathe out, press your elbow toward the mat, turn your lungs to the sky, your left hand might reach up 12:00. Literally attempt to touch your elbow to the floor. You could even bind your left arm behind you, grabbing for your right in the seam.

Turn your lungs up, upper thighs up and back, breathe. Find what suits you shape without force. Oh, that's a doozy. Hands to the mat fold through center. Walk your hands over to your right shin.

Your left hand grabs your outer right shin. The higher you walk it up, the further your left elbow has to travel, the deeper it'll go. I'm about middle shin, it's right hand, right hip, breathe in, breath out, press your left elbow toward the floor, turn your lungs up to the right. Your right hand might reach up. As you fold down, you might bind your right arm to grab for the left inner thigh.

Left elbow presses down, breathe. Hands to the mat, fold through center. Breathe in, turn all 10 toes to the top, walk your hands to the top, breath out, left knee to right elbow, kick your left foot to the right, roll to your inner right foot, and put your left butt cheek on the mat. Left leg higher to the top, the deeper, further back, less on that IT band, outer thigh, breathe in, lift your heart over the top of the mat. Breath out, lengthens forward.

Keep your breath about you. Your left foot is flexed, unpointed. Lastly, if you wanna deepen a bit, this right hand will come under your left arm pit. Palms is up. Turn your nose to the left, lower your right ear and shoulder. Breathe.

Shape without force, adjust whatever you need to adjust to make that happen. Wjai'e breath. That is that awareness spell in and out through your nose. Hens to the mat, lift your heart up slow, lift your butt just high enough to roll to the balls of your right foot, left foot back. Come down to your knees.

Real slow. Now, when your knees lower down, draw an imaginary x from your left hand to your right knee, your right hand to your left knee. The center of that x puts your right knee on it. Take your left leg now behind your right thigh press it forward into the back of it. Play your shins wide like the letter v, and then slowly sit back into that letter v, go mukasin prep.

Yes. You might not be able to sit back. You're gonna put a block under your butt. If you need it, two blocks even. Now, more open hips, if this isn't not enough for that right hip, you'll take your right foot a little further out. Take a breath in when you breathe out, lengthen forward slow.

You want your right butt knuckle slash butt cheek on the mat. It's going to want to lift up. I even hear when I start to come forward, push my hands down and press them forward to root that right butt cheek and then come forward. Breeze slow. Now, you can stick here. If you want to add a little bit more on scaffolding up, come up, left hand up, left hand behind your shoulder blades, grab, right hand comes behind. I ball up my shirt because I can't bring the fingers together.

If you can bring your fingers together, cool. Breathe in, lift your head up into your left arm. Same deal come forward with that right butt cheek rooted and breezed low here. Now, for whatever reason I just realized, if this arm bind thing throws the sensation of your right hip out, ditch the arm thing, come forward. Paramount here is the opening of your right hip.

We'll give it two more breaths. One more slow cycle. Breath in, lift your head up into your left arm if you have the bind, bring your chest up. Breath out hands to mat. Can you come forward?

Table top? Draw that x again and breathe in. When you breathe out, left knee in the middle of the x, right leg comes behind it. Shins press away from one another making space for you to sit. Down in between that space.

Feed or flexed, breath is slow. All hips are different. I'm feeling my right hip as well, the anterior side of it. Great. Extra credit. Left butt cheek down, can you come forward?

If you need more, your left foot comes a little further out instead of closer to the hip. Oh, boy, my left hip doesn't need to be more out than this. To shape without force, both sides are not gonna feel equal from one another, adjust as you need. Deepening this right arm up, grab the back of their shoulder blades, left arm behind. You could use a strap between your hands too.

I use my shirt. Breathe in, press your head up into your right arm. Breath out. Come forward. To shape without force. Your breath, if you ever can't ujjayi breathe, and you're you're forcing it back out.

Nothing to do here, but where can you soften? Two more slow cycles of breath. Softening the glutes as you do the exhale, do it again. Breathe in. And breathe out, soften your belly, your shoulders. Breathe in, come back up slow.

Exit strategy here, not forward, but back. Let's your legs go out wide. Big toes point up. Wiggle them in and out, breathe. Bring the soles of your feet to the mat, scoot your butt up towards your heels, feet, inner hip distance, reach forward, breathe in, breath out, round back.

Feed to the mat so you can almost tickle your heels with your fingertips, lift your butt, fingers interlaced underneath, nestle your shoulders under your body, creep them under, Breathe in, press your upper thighs up, breath out, press your arms down. Breathe in, roll your thighs down, breath out, roll your outer hips up. One more big inhale. Chest lifts to chin with the breath out. Come down with an inhale slow when your hips touch the mat, breathe out.

Scooch your hips two inches right, left leg long, right knee in, breathe in, breath out, twist your right leg to the left, reach your right arm over to the right. Supine twist, so very effective. Right shoulder blade either rooted to the mat, maybe a millimeter off of it, but no further. Take a breath in, let your right lower rib flare up a bit, and then breathe out, pull it down while your belly draws down and rolls to the sky. Roll back under your hips real slow, feet to the mat, hips readjust to center, and then take your hips two inches left, right leg goes long, left knee in, breathe in, breathe out, guide your left leg, over to the right, left arm, left, nose, left.

To shape without force to twist and breathe. Breathe in. Let's your left lower rib flare up a bit. Breathe out. Pull it down. Turn your belly button to the sky.

Slowly roll back onto your hips, feet to the mat, hips center, knees to chest, inhale. Shivasana, breathe out, let it go. Let the breath go soften your jaw. Bones are heavy. No. No force. Only surrender.

Enjoy that Shivas and I'll drop into it. Thank you guys so much for sharing your practice with me. Thank you for your heart, your trust, thank you for your courage.