Golden Hour Glow

Hello everybody. Welcome to your forty five minute heart opening flow. Gonna get all kinds of front body going on today and, breathing and moving. Me and you both showed up here willingly to do this. Right? You're checking me out. I'm checking you out.

So we're both willing participants in this. Other than being willing to be here, be unwilling today to be anywhere else but here, but on the mat. Every time the ego tries to pull you out, talk about what's for lunch or what's for dinner or what happened yesterday, be unwilling to participate other than be willing to be embodied and move today. So let's move and breathe. Lie on to your back, please.

Into a shavasana just to get the breath going. As you lie back there, kind of fidget around a little bit, find some center. And then take a big old breath into your nose so your belly lifts high to the sky with a breath in, sigh out of your mouth with a and be unwilling to be anywhere other than the Big inhale, fill up your belly again, move the elastic of your waistband very literally with your diaphragm. Sigh out of your mouth. Let's do one more of those.

Big breath into your nose, fill up the belly, move the elastic, and keep inhaling into your upper arm pits, and then sigh out. Now just be breathed for a second. Don't do anything. Starting Tablearasa, blank slate, absolute zero. Don't affect your breath.

Don't apply a system, any knowledge to this moment. And be unwilling to be anywhere other than embodied one pointed into your gross body, and not like gross, like yuck, gross like the muscles and the bones and the blood and the goo. Unwilling to travel anywhere, but other than right now, this happening. And we wanna apply that sensation to every single posture when we get moving. Now, from this blank slate, wake up your nervous system and blink your eyes open a few times.

Draw your knees into your chest, give yourself a squeeze, put your hands top of your shins. And when you do, start to move your knees around, whatever that means to you, I'm not gonna tell you to move them in circles or splay them out because I'm not in your skin. I'm not embodied right now on you. You do you. And as you put this motion in, we're gonna start the metronome of that motion inside, breathe in and out through your nose, breath, victorious breath. Slow inhales through your nose, slower exhales, so there's an extra beat on the breath out.

And you're saying, as you breathe through your nose, there's a hissing noise in the back of the throat. With that ujjayi breath nice and slow, let's connect that breath to motion now. Keep your knees nice and bent. Put your feet on the mat, inner hip distance. Right? So not super wide, inner hip distance. You can kind of graze the back of your heels with your fingertips in that neighborhood.

And then reach your hands over your head, connect breath to motion, drive the centers of your heels into the mat, and with a breath in, press your upper thighs to the sky. Big breath in, breathe out, round your spine to the mat, bring your arms back to your sides between these two shapes. Breathe in, drive your heels down, reach your arms up, big in breath, a slower exhale, lower your hips back down to the mat, arms to sides. Do it again. Breathe in, heels drive down, hips go up. Root the mounds of your big toes at the peak of this. Breath out, round it down. Arms to sides.

Let's do two more. Breathe in. Go up. Big inhale. Be unwilling. Breath out, come down to be anywhere but on the mat.

The only real spot. Breathe in. Go up. Breath out lower down real slow. When your butt touches the mat, bring your knee into your chest, give yourself a squeeze, roll over onto your side, come around to all fours, hands and knees, tabletop it. Now just to crack the seal to the first forward fold, bring your big toes to touch knees wide, we're gonna take a wide legged child's pose.

Sit back. Keep your ujjayi breath slow. I'm a big fan of motion as medicine. Stay moving. So start to sway this child's pose side to side.

Using your knees to propel your hips the opposite direction. Forehead massages a few times left to right. Now take a breath in and draw yourself up to all fours, hands and knees. And when you breathe out, bring your knees underneath your hips. So now you're gonna sit back into a traditional ballast in a traditional child's pose, sit back, sweep your arms, back, palms face up, relax your shoulders. That Ozai breath stays slow through your nose, and you stay unwilling to be anywhere else other than this time, this moment, this now. Now take a deep inhale and sweep your arms to the sky, head and shoulders up over hips, big breath in.

Breathe out, sweep your arms back, child's pose, tap your forehead to the mat. That's the deal. Breathe in, come up, big inhale, head and shoulders over hips. Breath out, sweep your arms back, flat back on the descent. Again, breath in, sweep your arms up, roll your tailbone toward the back of your knees, breath out, sweep them back, lower down.

Let's go two more, big inhale, sweep them up, big breath in, get tall, breath out, sweep them back, real slow coming down. Another one, breath in, send it up, Now, with your breath out, hands come to heart, curl under your toes, because you're on your shoelaces, put the balls of your feet on the mat, hands top of your butt cheeks, and with the breath in, lift your collar bones up. With a breath out camel pose, roll your chest back easy. Don't be a hero here, don't go super deep into this, hugging your inner elbows together, paramount to open up the front of the chest. Your belly's tone, breath is slow, long in the back of your neck, so you're not craning your head back.

One more big inhale to lift your collar bones a half a millimeter higher. Breath out, hug your elbows together. Breathe in, come back up, head and shoulders over hips, breath out arms, decides, breath and motion, breathe in, sweep your arms up. Breath out child's pose, sweep them back. One breath to one move.

So reach your hands forward. With a breath in, draw yourself up to all fours table top. Breath out and now lower your chest top of the mat. Breathe in, baby cobra, lift your heart, fire up your legs, breath out child's pose, rocket bat. Inhale, come forward to all fours.

Now we're in one breath to one move. Breath out, top of the mat, lower your chest, if control, breathe in baby cobra, shoelaces, work into the mat. Breath out child's pose, go back. Repeat that. Breathe in. Come forward.

Unwilling to be anywhere other than on that mat. Breath out lower down. Cause you were willing to show up, stay like that. Breath in cobra pose, lift your heart. Breath out child's pose.

Go back. We're gonna knock the cobwebs out everything else right now. Breathe in, come up to all fours. From here, start to bear roll. Few breath cycles like this, get super weird with it. Break the arithmetic.

I see a lot of times circles are great. So do some if you're a circle person, that's kick ass, right? Breathe. And then from that, now break the arithmetic and get a little weird or one more breath. Come up to all fours, breathe in, curl under your toes, breath out down dog, take it back. Now I enjoy a little down dog dance, my first down dog of the day.

I usually bend one knee, press the other heel down. Does that suit you in this moment? Does that suit you in your willing participant to be in down dog? Do it. If you're like, dude, that does not suit, do not. Now with a breath in, lift both heels high, look between your thumbs.

Breath out, bend your knees a lot and walk your feet up top of the mat, feet, hip distance as you fold. Take a breath in, come halfway up hands to legs, breathe out fold forward, belly in, root your feet into the mat, breathe in, lift your heart and hands to the sky. Breath out hands to heart, one breath to one slow motion, inhale, sweep your arms up, big in breath, breathe out, fold forward, uttanasana. Breath in, halfway up, Artuatenasen, lengthen your chest forward, breathe out fold, crown a head to toes. Inhale, stand up, reach to the sky, breath in, breath out hands to heart.

Big in breath, reach your arms up. The breath goes ahead of the motion, breathe out, and then fold forward just behind your breath. Inhale, come halfway up, lengthen out, plank pose, breathe out, step back top of a push up, look down at your hands, play your fingers wide, big ass hands on the mat, move the weight around wide surface. Now breathe in and pull feet to hands against the mat. Breathe out, walk your hands back in the mat, fold.

Feed hip distance in parallel in that neighborhood and with a breath in, utkatasana, bend your knees, reach your arms up, breath out straight legs hands to heart. Inhale, utkatasana, bend your knees, sit back and down, breathe out fold forward. Breath in, plank, walk out top of a push up. Now, you make the call here, chaturanga, breath out, or to your belly again. Inhale up dog or a cobra pose, fill up your lungs. Breath out downward facing dog empty him completely.

With an inhale come forward to plank with a big breath in, be unwilling to be anywhere else. Breath out, walk your hands back of the mat, fold at the back, otonoff Breath in, utkatasana, powerful pose, bend your knees, reach up. Straight legs, breath out hands to heart. Inhale, utkatasana. The balls stay down breath out, lift your left heel up.

Breathe in, left heel down, breath out, lift your right heel up. Breathe in, right heel down, straight legs, breath out hands to heart. That'll build you some heat right there. Breathe in, oh, katasana, do it again. Breath out, right heel up.

Breathe in, right heel down with control. Breath out, left heel up. Breathe in, left heel down, breath out fold now. Get down. Inhale plank, walk it out top of a push up.

Press the back of your knees to the sky as you lower to Chaturanga. Inhale, up dog, come up, be unwilling to be anything other than embodied, down dog, breath out. Big toes touch, please. You're looking at them. Take an inhale, breath out, walk your hands back in the mat, put one inch space between your heels.

You're slightly internally rotated with the thighs. Now with an in breath, bend your knees, utkatasana powerful pose. Breath out hands to heart, twist right, left elbow, right thigh. As far as I'm concerned, Pravrito Catassen, this shape right here, it's an everydayer. Breathe in now. Pull your left inner thigh back just a hair.

Breath out, turn your chest to your thumbs. You might choose to scaffold up, left hand down, right one up, walking up to a higher scaffold of posturing. Now with a breath in, stand up reach into the sky like you're getting a big wide bar above you, breath out, pull the bar to your chest, lift your chest to touch the bar, inhale, utkatasana, bend your knees and reach up. Breath out hands to heart twist left. Now with an in breath, pull your right inner thigh back a touch. With your exhale, turn your chest to your thumbs. Now, you might you might not a higher scaffled up with a breath out you might open your arms up.

Ojai breathed you the nose, unwilling to be anywhere else. Breathe in, stand up, reach into the sky and get that bar. Breath out, pull it to your heart, lift your heart to touch it. Let's repeat that. Breathe in, reach up with too many muscles in your arms.

Breathe out, pull down the bar, lift your heart. Inhale, uttanasana, bend your knees, reach up. Breathe out full forward. Inhale plank, walk out, breath out chaturanga lower. Inhale upward dog, one slow breath to one slow move, breath out downward facing dog. Inhale, lift your heels, look forward, Bend your knees, breathe out, feet up top of the mat, float them or step them.

Breathe in, come halfway up, crown ahead forward, breath out fold, crown ahead to toes. Enhale stand up, reach to the sky, breath in, root your feet to the mat, breath out hands to heart. As your hands come down, bring your big toes to touch, put that inch between your heels again. Hands to butt cheeks, top of your butt cheeks, so you're not squosing them right here on the top. Hug your elbows together.

Now, your tailbone, can you point it down toward the back of your heels just a bit? Breathe in, lift your heart up, big breath in, lift your lungs, breath out, roll your chest up and back. You did this on your knees earlier and now do it on your feet. Your thigh bones where they're touching the bottom of your butt cheeks, press back. Now, breathe in, lift your heart up. Breath out hug your elbows together. Big inhale fill up.

You could stay put or maybe a little deeper breath out. Breathe in, come back up to center with an exhale arms to sides. He'll toe your feet out just once, back to hip distance. Breathe in. Sweep your arms up. Breath out full forward.

Inhale. Come halfway up, Artotenasana. Breath out fold, left foot way back, left knee softens to the mat, with a breath in, anjaneyasana, sweep your arms up, big inhale. Now, when you breathe out, belly draws back yet the hips come forward. It's two energies. The belly's going back.

Hips are coming forward. You're meeting in the middle. Now press your right heel into the mat and hug it towards your left knee. This is adduction against the mat. Breathe slow. So from a lower scaffold, you're on it here, to another higher scaffold, your right hand sweeps back to the left hamstrings, the left hand behind your head.

Your left elbows rolling forward you are absolutely unwilling other than to be right here. Now inhale, start to lift your head up and back into your left hand to deepen a bit to the front body. Lastly, you might reach your left hand up and back, kick your back foot into the mat and breathe slow. You and your breath unwilling to be anywhere other than the mat in your body. Now, breathe in, reach your left hand forward, breath out, hands to mat, plank pose, take a big in breath, breath out chaturanga lower, breathe in upward dog, lift your heart, breath out downward facing dog, roll it back.

With an inhale, lift your heels high, look between your thumbs with your eyeballs. Breath out, bend your knees lightly put your feet at the top of the mat. Slow step. You do you. Breathe in. Come halfway up. Breath out fold, right foot back, right knee comes down to the mat gently.

Inhale, Anjannejasana reach your arms up. Same deal, breath out, belly back, hips forward, adduct, left heel pulls back to right knee. Another language, right knee pulls forward to left heel. Breeze slow, scaffold one, Scaffold two, you're gonna sweep your left hand back to tickle your right hamstrings behind your right leg, right hand behind your head, elbows going forward. It probably is gonna wanna go out, get it forward.

Now, with an inhale, lift your head up and back into your right hand. Your left hand could creep down the right leg. You might then reach your right hand up and back. Back foot's kicking 5% of your energy into the floor. And then me and you are breathing right here.

Big inhale, reach your right hand forward, breath out hands to mat, left foot back, plank pose, add up against the mat, meaning pull feet forward and hands back as you inhale. Breath out chaturanga, up dog, breathe in, come up, breath out downward facing dog, roll it back. Give it a couple breaths, he said to self, as well as others. Now, breathe in, lift your heels, look between your hands, breathe out, bend your knees, feet lightly to the top. Halfway up, breath in, lengthen up.

Breat out fold, Autanasana. Inhale. Stand up. Reach to the sky. Breath out hands to heart. One breath to one motion heals one inch space between breath in.

Ots katasana, bend your knees. Breathe out fold forward, inhale halfway up, Artotenasana, Chaturanga, breath out, lower slow with control, inhale up dog, get up. Breath out down dog, roll it back, breathe in, right leg, high to the sky, three legged, start to bend your right knee, breathe out, stack your right hip up to the left. Now as you do this, from mid spine to the crown of your head is gonna wanna roll to the right. Don't let it. Can you square off your chest like down dog top of the mat?

Now, taking inhale, breath out, right foot to right thumb, step there, roll to your inner left foot, breathe in, warrior one, reach up, get that bar from before, breath out, pull it down, roll your chest to touch the bar. Inhale first warrior arms up, drishti dead ahead, breath out Chaturanga floats your right foot to turn up the volume a bit. Inhale upward dog. Come up. Breath out down dog, one breath, one motion.

Inhale, left leg coming up. With a breath, I'll bend your left knee, stack your left hip to the right. You'll notice my chest wants to turn with it. Can you lower the outer left armpit? Press the left foot back.

Big inhale. Breath out step left foot, left thumb. Roll to your inner right foot. Breathe in first warrior. Reach up. Get the bar above you, breath out, pull it down, lift your heart to touch it. Inhale, warrior one, reach up, breath out Chaturanga, left foot's gonna hover.

Up dog, breathe in, be unwilling, brush out down dog, be unwilling to be anywhere other than the mat. The ego wants to take us all the other places that aren't here. We ain't going there. Breathe in, lift your heels, look to the top of the mat. Breathe out, knees, bent, load the spring.

Get your feet up. Inhale, come halfway up. Breathe out fold forward, put that inch between your heels, breath in. Oh, it's cut off in a powerful pose. Breath out straight legs, hands to heart. We just did traditional utkatasen with the big toes together.

Now he'll toe him out, hip distance. Cool. Breathe in, utkatasen bends your knees. Listen close. Breath out, left knee to the mat, right knee to the mat, We were here at the beginning, hands to butt cheeks, taking inhale, heart up, breath out, roll your chest up and back.

Breathe in, come back up. Breath out arms to sides, one breath, inhale, arms up, knees stay bent, breath out left foot to the mat right foot, take an inhale, breath out right knee to the mat, left knee to the mat. Now, check it out, shoelaces on the floor, interlace your fingers, release your index forward. Your body can move the cervical spine. It can move the lumbar, And the knees, don't let any of those first two guys move. Your head doesn't go back.

Your spine doesn't go back. The only thing you're going to articulate from is your knees, meaning breathe in, lean back in one long line of energy. Breath out, come back up, fire up your butt cheeks. Do it again. Breathe in. Lean back. Could be two inches, could be 12, could be 22, breath out, come up.

It's your body. Use what you got. Breathe in, lean back, work with what you got. Breath out, come up. Inhale. Get back. Breath out, come up, absolutely unwilling to be anywhere else.

Breathe in, get back. Breath out, come up, curl under your toes, hands top of your butt cheeks. Big inhale hard up, breath out roll your chest back, ostrossen camel pose. Slow, breath through the nose long in the back of the neck. Breath in, come back up, head and shoulders over hips, breath out arms, decides, one breath, one move, inhale, arms up, knees stay bent, breath out, right foot, left foot.

Take an inhale, breath out straight legs, hands to heart, one breath, one move, inhale arms up, breathe out fold forward. Inhale halfway up. Breath out, fold, left foot, weight at the back of the mat, balls of the left foot, please, breathe in, reach up crescent lunge, get that bar, breath out, pull down the bar, bend your left knee toward the mat, belly in. Inhale crescent lunge, reach up. Breath out, pull it down, left knee toward the floor.

Inhale crescent, breath out, get down. Inhale crescent from here, warrior two, breathe out, back heel spun down, left femur head where it's touching the bottom of your left butt cheek, press back. Inhale, dancing, warrior, send it up. Breath out second warrior, come back slow. Inhale dancing warrior, send it up.

Slow exhale warrior two come back. Inhale dancing warrior. Now, with the exhale straighten your right leg and keep reaching back right fingertips. Now, inhale reach your right fingertips forward. Breath out triangle pose, left hand up, right one down, root the mound of your right big toe down and breathe in.

Breath out, pull the right inner thigh in and up. As you turn your lungs to the sky, I always put my left hand on my hip right here to help the rotation, and then I get all fancy and reach up afterwards. Now, breathe in, left hand, left hip, bend your right knee, breath out, left thigh up, hip, height, half moon. With your next breath in, lengthen the crown of your head forward, With your next breath out, press your left heel back. Open your arms, breathe slow, belly toned, be unwilling to be anywhere other than standing on one leg, on an overpriced piece of rubber.

Big inhale. I think it's funny, breath out, standing splits hands to the mat. Big inhale lungs forward lengthen your spine turn your belly a millimeter right, breathe out refold standing split. The next six seconds are exactly like they sound. Breathe in, breath out, left knee to your nose.

Left hand comes top of your left shin. Right hand comes top of your left hand. Breathe in, stand up and pull your left knee up with you. When you breathe out, right hand up, drop your left hand to pick up your inner left ankle and breathe in, breath out dancer's pose, kick back. Micro bend in the right knee, so it's a shock absorber, not a pillar locked out.

Breathe, easy and slow, soften your left shoulder. With an inhale, left knee comes up, hip, height hands up, breath out, left foot way back, low lunge, hands top of the mat, with an inhale, fly your right leg back, three legged dog, bend your right knee, stack your right hip left, you did this earlier. Option to lift your left heel and breathe in, breath out wild thing, gently step your right foot behind you. Now with an inhale, take your hips to the sky with your exhale, sit down inside wild thing. You're on the floor.

Breath in, wild thing, you charge it to the sky, breath out, sit down. Inhale, wild thing. Now, from here, Chaturanga, right foot hovers, breathe out. Inhale upward dog. Come up. Breathe out downward facing dog.

Be unwilling to be other than in your body, hands pressed to the floor. Pull your upper arms apart, wrap your triceps back, hug your forearms together. Unwilling to only speak or to not speak any language other than physical and breath. Now, breathe in, lift your heels, look to the top, breath out, bend your knees, feet between thumbs, halfway up, breath in, lengthen, breathe out fold, right foot back, way back, inhale crescent lunge, reach up, get that bar from earlier, breath out, pull it down, right knee lowers toward the mat. Inhale crescent to come up.

Slow exhale, get down, belly back. Inhale crescent come up. Breath out lower down. Inhale crescent. Your breath out as the second warrior open up.

I kind of fidget around in that warrior too. Left side and right side are always different. There's no such thing as symmetry and anything organic. Press your right thigh bone back. Thankfully in, dancing warriors, send it up.

Breath out warrior two. Inhale, dancing warrior, cultivate the breath with motion, breath out second warrior, unwilling other than to feel your feet on the floor. Breathe in dancing warrior, straighten your left leg with an exhale. Now, breathe in, left hand reaches forward, gain length, breath out, open, right hand up, left one down, trikonasana. Every good structure is built from the ground up with integrity. So root the mound of your left, big toe from the ground up, breathe in.

The up part now, pull your inner left thigh up and back. The old right hand on the hip vibe just helps me tuck that right shoulder blade toward left back pocket to open a bit more through the heart. Maybe you try that out. Ojayan breath. Present to now, nothing else.

Right hand, right hip, bend your left knee with an inhale your breath out floats your right foot up, hip height, half moon. Your next inhale lengthens the crown of the head forward. Your next breath out presses that right heel back. Open your arms, turn your chest to the sky. Now mind you, I'm a hand floater in this, but you could have your hand on the mat.

You could have it on a block. You do you. Take a slow inhale in this half moon. Breath outstanding splits, hands to mat. Inhale lengthen the crown of your head forward, lift your spine, belly slightly left, refold breath out.

The next six seconds are brought to you by their very literal six seconds. Breathe in. Breath out right knee to nose. Breathe in right hand top of your right shin. Breathe out, left hand top of your right hand, breathe in, stand up, right knee comes up with you, breath out, left hand up, right hand picks up your inner right foot, inhale again.

Breath out, dancer's pose, kick back, soften your right shoulder. You're always lifting right beneath your naval in and up. Yoga nerds in the house, Odi Arabanda. Breathe. Beyond willing. Big inhale, right knee up, hip, height hands up, slower breath out, low lunge, right foot way back, hands top of the mat.

Now inhale, fly your left leg back three legged dog, breathe out, bend your left knee, stack your left hip right, stay put. Or, breathe in, lift your right heel, breath out, step your left foot with control behind you wild thing. Now, your next in breath takes your hips up, left hand over the crown of the head, your out breath sits your butt down inside the shape of the posture. That's the deal. Breathe in. Get up. Wild thing. Drive your left foot into the mat.

Breathe out lower. Breathe in, get up. Now with a breath out, Chaturanga, left foot hovers breathe out. Upward dog, breathe in, lift your heart. Breath out downward facing dog.

Now let's rinse it out. Breathe in. Come forward, plank pose. Breath out Chaturanga. Inhale up dog, unwilling to be anywhere other than an up dog. Brass out down dog, unwilling to be anywhere but a down dog.

Breathe in plank pose, come forward. A five count to your belly, breathe out five four, three, not there yet. Two, one, all the way down. Sweep your arms back, interlace your fingers up over your butt, please. Now with an inhale, look down and lift the back of your ears and your heart up. With a breath out, float your inner thighs, inner knees off the mat, press your knuckles back towards your heels.

Shalabassen, breathe easy. Now you can still connect breath to motion here. Take a breath in and slide your shoulder blades to opposite back pockets down your back. Breath out, attempt to bend your knees, but don't. Start to bend them and resist it. They'll start to vibrate.

Try to bend your knees. Don't let it happen. Take a big in breath, pick up some more skin off the floor, breath out lower down, right ear to the mat look left. Let your arms fall alongside you two slow breath cycles here. Slow deep breaths.

So we're gonna do it again, but we're gonna scaffold up. Look down, interlace your fingers over your butt. Breathe in, lift the back of your ears and your heart up. Breath out, hover your legs up. So you stay put or bend your knees, reach back, grab outer ankles with your hands.

Now most likely, I'm gonna exaggerate. Your legs probably went wide to get access to your feet. Bring your knees now back behind, hip distance, breathe in, lift your heart, breath out, kick back into your hands, Donja Asana. From the waist up, you're in a yin pose. There's no pulling on your feet, waist down, you're kicking into your hands.

Now, you want to deepen this, press your heels to the sky, press the top of your thighs to the mat. And breathe slow. Ojai. Soft in your chest. Breathe easy. Big inhale.

Breath out lower down, slow, left ear to the mat look right. Let your arms fall dead weight. One more slow breath in and out. Now, look down, hands to the mat under your elbows with a breath in cobra pose, lift your heart. Breath out child's pose.

Ease it back. I'd like to put a little motion like we started side to side here. Breathe. Come back through a center with a breath in. Pull yourself up to tabletop hands and knees.

With your breath out, walk your knees up to tap the back of your wrists, big toes, touch, sit onto your heels, virasana. Props might be necessary. If you got knee issues, low back issues, a block under your butt, maybe not a bad idea. If you're gonna recline, maybe under your shoulders. If you're gonna recline like I'm about to do, see I'm gonna sneak my heels out to the sides of my butt cheeks instead of directly underneath, do that.

And then you might come down a little bit, a little bit more. The further you come down, the more your ribs are gonna wanna flare. Can you pull them down? And then see what's up when you come down. Be unwilling to be anywhere other than in your body and your skin and the gross body.

Everything's welcomed in your mind, right, we're thinkers, you're gonna think, but we're not participating. We're just watching. Now, if you're pretty flat to the mat like me, grab your ankles with a good grip. And now with that good grip, push your elbows into the floor and what's gonna happen with that grip as your heart will lift. Once you come up, put your hands where your elbows were, and come up real easy, real slow.

Find your breath. Now, swing your legs out in front, please, feet to the mat. Enter hip distance like we did right at the beginning. Cool thing is, you're now looking down at that. So I'll turn to you for a sec.

In yoga, your hip distance hips or your ischium tuberosity, your butt knuckles. So this is hip distance and yoga. In fashion, it's your outer hips. Right? We're yogis, inner hips. Reach forward, breathe in. Breath out, round back.

Now, bring your heels close enough to tickle with middle fingertips like you did right at the beginning. Bridge prep, lift your butt, interlace your fingers under your butt nestle your shoulders together like you just did when you were on your belly. With an inhale, press your upper thighs to the sky. With a breath out, press the pinky sides of your hands to the floor. Route the centers of your heels into the mat with a breath in, press them down.

With a breath out, lift your chest towards your chin, just like in hero's pose, the prior pose Can you pull your belly button and ribs down and lift the mid spine up towards your chin? Take a big inhale. Breathe out, unwind your spine to the mat slow. Feed wide as the mat knees in arms out. Let your knees drop side to side a couple times, lazy and slow.

So we're gonna do one more bridge pose or one more upward bow. So come back up, set up your feet the same way. If you're gonna do bridge, set it up. If you're an upward bow person, Set that up. Place your palms next to your ears, fingertips, invert towards your shoulders. Now, I'm a big fan of step by step, so bridge pose. You take it up.

Full wheel. Can you roll the crown of your head to the mat with an inhale? Put it down most likely adjusting your hands a bit here. Breathe in again, and then breath out, come from halfway up. Whoo. Now, if you need more room on the front body, lift your heels. Roll the inner thighs down.

If you don't, heels to the mat, breathe be unwilling to be anywhere other than in this moment. Big breath in. Breathe out, lift your tip toes or heels up, roll down, unwind your spine to the mat, feet wide, knees in, arms out. Let your knees drop side to side a couple times. Come back up.

We're gonna keep it on the mat for the rest of the time. Little hip opener from here, cross your right shin over your left thigh just above the knee. Right hand comes through that hole interlace behind your left leg. Breathe in, lie back, shoulder tips, pull down, breath out, pull left knee to left shoulder, flex this right foot. Take another inhale, roll the top of your butt crack toward the floor, dot, dot, dot, attempt to arch your lower back a bit.

Breath out, pull the left knee back in. Now release this slow, left foot on the mat, right leg goes long, scoot your hips, two inches left, left knee in, breathe in, breath out guide your left leg to the right to twist. Turn your nose to the left. One more big inhale right here. Slow exhale.

Roll back onto your hips, feet to the mat, hips to center. Right leg over left, or sorry, left leg over right. Take your left hand through, interlaced behind your right leg. Breathe in, lie back. Breath out, pull right knee to right arm pit.

Now, inhale, shoulder tips pull down, breath out, pull the right knee in. Breathe in. Attempt to arch the low back a bit. Breath out. Pull your right knee in. Rease this slow, right foot on the mat, left leg long, scoot your hips two inches right, right knee to chest, breathe in, breath out guide your right leg to the left.

Twist to the right, turn your nose to the right, two breaths. Be unwilling. One more breath in. Slower breath out. Slowly, breathe in, roll back onto your hips, feet to the mat, hips to center as you exhale. Shivasana let it go.

Let go with a breath. No more tension, heavy body. Be unwilling to be anywhere else. Other than right here right now. Stay in that Shivasan as long as you can.

I say, thank you guys so much for sharing your practice with me. Thank you for your heart, your strength. Thank you for your courage.