Space to Expand

Welcome to my home living room and den. Make sure you have whatever you like for your practice. We're going to work with a strap early on in the practice so take a moment make sure you have a strap or a belt or even a scarf or a towel could work potentially but a strap or a belt would be ideal and something to sit on a blanket or a cushion of sorts. So this practice is all about creating a bit more space in order to allow our presence our energy to expand a bit more and to create a bit more freedom around the heart. So join me seated just a comfortable seated shape and you might sit up on a blanket cushion a bolster and go ahead and take your strap or your belt and we're going to use this to help come into relationship with the breath.

So bring the strap behind you just below your shoulder blades about the kind of the mid ribs and then we're going to cross the strap in front of us like creating an X. And then let your palms turn up let your palms turn open and feel how you can kind of begin to lengthen your spine drawing your spine into your back and finding a bit more space through your chest and your collarbones and just let the shoulders relax down the back. So the strap is around your rib cage if you don't have a strap you can also work with your hands there and you're just holding it gently so not squeezing yourself but just enough to feel support right around the diaphragm and the rib cage nice and just taking a few moments here letting the mind just naturally settle. And to help with this begin to turn your attention towards the breath and without doing anything specifically just begin to notice the quality of your breathing. If you can keep it relaxed through your face your jaw neck and shoulders.

With the support of a strap or your hands can you begin to feel and sense the movement of the breath wide through your rib cage as you feel that gentle expansion wide through the rib cage with the exhalation letting the lungs empty letting your awareness rest here for about a minute or so just coming into your relationship with the breath and notice the quality of the breath moving through the nostrils and the relationship with your lungs and your nostrils. Here I like to visualize the lungs gently expanding with each inhale waking up those intercostal muscles between the ribs and that gentle deflation with the exhalation emptying. Now for the last few moments here begin to bring your attention towards the back of your strap one of those mid ribs just below the scapula or the shoulder blades. Notice the quality of the breath in the back of your body you feel the sense of the breath towards the back of the strap and waking up the back of your lungs a few more moments here and then as you're ready just gently release the strap let the arms rest comfortably just observe the breath for a few more moments here you feel the presence of the strap there in the back of the body and that awareness in the back of the lungs back of the ribs. Then generous exhale out of the mouth and that's quite relaxing first thing okay so go ahead and just lean back free your legs for a moment as you bring your hands behind you it might feel nice to do a little side to side shimmy here we're gonna work with the strap again with the belt so as you're ready go ahead and bring the soles of your feet together let your knees fall wide into a bada konasana and then you're gonna bring your strap or belt around the bottoms of your feet and then on top of the feet and go ahead and bring your heels in a bit closer towards your pelvis so you're in more of a classic bada konasana shape bound angle and then you're just working with the strap here to help draw the spine into the back feeling this length through the front of the body softening the jaw feeling this nice opening through the pelvis and the hips and just allowing the knees to release towards towards the earth so if you're holding the strap tightly see if you can relax some of that effort through the fingers through the hand and then from here begin to notice the quality of the breath through the upper chest area it's keeping it soft and spacious relax through the throat aware if there's any kind of hardening or rigidity through the spine and can you kind of find that fullness in the back of your ribs it's really giving yourself the time the space the permission to slow down sink in and come into relationship with the breath with the subtle energy with the life force prana finding meditation here in this moment a little spacious between the eyes and softening through the jaw last few moments here before we begin to move inhale and then exhale as you're ready just slow remove the strap you can bring it off to the side use it one more time in a bit and then meet me in tabletop so just find your way onto your hands and your knees you might bring a blanket underneath your knees for support and we're gonna ease our way back into a child's pose Velasana any variation of child's pose just beginning to sink the hips back towards the heels and resting the forehead on the earth maybe a blanket or a block and allow for a nice full exhale drawing your awareness towards the back of your body can you feel the sense of the strap there in the back of the ribs back of the lungs and then from here begin to reach your arms forward in your child's pose like a walk and lengthen and in your child's pose come up onto your fingertips so the forehead can still stay down and as you come up onto your fingertips just feel how you can kind of draw the floor towards you you can traction the heart forward a little bit more and beginning to really feel the shoulder blades kind of drag or draw down the back of your body feeling a little bit engage of engagement there and then with your exhale go ahead and press the floor away so you're really deepening that fold there at the hip hinge with crease another breath here into the back of the body down into the low back the sacrum beautiful as you feel ready just slow begin to round yourself up into tabletop moving into cat cow here warming the spine as you spread your fingers wide go ahead and drop your belly lift your heart and your sitting bones feel that spaciousness through your collarbones and then with your exhale let your back really round and stretch here enjoy and savor this rounding stretch this traction through the back and then on the inhale drop the belly lift the heart and the sitting bones and this extension and with your exhale gently navel to spine round it might feel nice to draw your hips towards your heels a little bit finding that nice kind of dull, achy, sweet stretch in the low back and continue to move at your own pace with your breath cat cow through the spine any movements that would feel nice leaning from side to side forward and backwards circling the hips and the ribs and soften the gaze inward really make this your own slowing down speeding up customize it for your body you more rounds of cat cow inhale dropping the belly extending and lengthening exhale curl and round stretching spine one more round here inhale lengthen exhale curl and round beautiful let the spine come into neutral make sure you have room behind you let's stretch out through the right leg tuck the toes under and as usual just let yourself kind of explore that back line back leg ankle calf back of the knee hamstrings forward and back action nice and then switch extend through your left leg tuck the toes waking up the leg line yeah feeling the weight move in through the wrists and the hands nice and then adding on extend out through your right leg again and this time go ahead and lift your leg up but find that internal rotation so your thigh bone is spinning down towards the earth navel to spine will inhale here exhale need a nose round draw the knee in curl inhale extend and lengthen exhale need a nose curl let's find three more inhale extend exhale curl inhale extend and lift exhale curl last one inhale extend exhale curl nice and then release second side extend back through that left leg then you might stay here you might lift the left leg up off the floor find that internal rotation toes spinning downward inhale to lengthen your spine exhale draw it in need a nose inhale extend and reach exhale draw in three more inhale extend exhale curl inhale extend exhale curl last one inhale extend exhale curl beautiful and then release let's round our way onto our belly so lowering the hips lowering down in distinct spokes coming onto your forearms take a few moments here elbows just in front of the shoulders and then feel that you can use your upper body to find a little bit more traction through your spine yeah it's really all about the spine softening the shoulders beautiful you might allow for a exhale and check in notice what you prefer to do with your head it might be lifted and extending from your spine you might prefer to just release the weight of your head maybe even roll the right ear towards the shoulder breathing into the left side of the neck for a moment roll the chin back of the chest and left ear towards the left shoulder breathing into the right side of the neck for a moment rolling back to center you might stay here a few more moments you might experiment with pressing up towards a little seal action palms turn out arms straight dish and then we're kind of dropping into the shoulders a little bit here letting the belly release if you can soften and relax some of the effort through the buttocks and the legs and you might stay here might feel good to release the weight of your head allow for a exhale super gentle and yoga is this process of listening inwardly and really honoring your body finding that appropriate edge of sensation nice slow lower down if you're in seal you might come back into sphinx and then slide the palms underneath you forehead finds the earth draw the elbows and towards your ribs tuck your toes under inhale draw the shoulders up exhale press up onto the knees let's round round our way back into another child's pose this time your knees might go a little wider we're sinking the hips back poor head resting on the earth or the hands might feel nice to wobble a little bit from side to side here and notice the quality of the breath in the back of your body really creating space and awareness from the inside out you might stay here a bit longer when you feel ready and how round your way back up into tabletop and we'll set up for plank spread the fingers wide draw the shoulders down the back really press the floor away enable the spine you might stay right here with the knees on the earth actually working the action through the upper body you might extend back through your legs real strong active legs as you reach back through your heels lengthen forward through the heart and the crown of the head lower belly draws up and inhale exhale back downward facing dog and walk it off you might bend your right knee a lot as you stretch the left calf and heel to the earth then your left knee and stretching that right calf and heel to the earth maybe a few more times like that might even feel nice to come high up onto the balls of your feet feeling that energy in your legs yeah and then bending the knees and reaching up through the sitting bones feeling that extension in your spine neck is long years are long beautiful from here walking the feet and the hands towards each other nice and easy Uttanasana bend the knees forward fold hands might find the elbows you might sway a little bit from side to side in this inversion here feeling the blood and the energy moving from the heart downward into the brain feeling that most likely that dull achy stretch through the whole back of your body hamstrings low back spine you might feel a nice traction through your neck beautiful release the hands as you're ready to round up soft bend in your knees chin into your chest let yourself just slowly round up take your time with this press through the feet feeling the heart feeling the shoulders and feeling the head and as you arrive standing just allow for a nice full exhalation here letting the blood move down into the pelvis the legs the soles of the feet you feeling that buoyancy out through the heart and the neck and the face beautiful okay next thing we'll do is we'll we're gonna do some shoulder flossing so I I really love this go ahead and pick up your strap again bring your feet maybe just a little wider than your hips and you're just gonna bring the strap into your between your thumb and your index fingers spread your toes wide apart and with your inhale go ahead and just stretch your arms up towards the sky bend your knees press through the feet and just kind of wiggle and lengthen creating space and length through the side body but as you lengthen can you feel that lift up through the heart while drawing your front ribs in so if you have a look if you're going into a big back bend here you know sometimes it can feel really good see if you can draw your front ribs in a little bit and connect with the back of your body again so connect with that feeling of the breath in the back ribs that stretch of the deep low belly maybe feeling that energy from the inner arches of your feet up through the inner leg lines up through the pelvic floor the spine beautiful inhale here and then exhale from the shoulders just slow lower down again from your shoulders inhale stretch your arms up towards the sky this time a little side bend action and love inhale to lengthen exhale take it over to one side find a place where the neck feels good lengthening through that side body lung nostril good inhale bring it up exhale over to the other side easy through the neck beautiful breathing inhale up one more time in each direction over to the side lengthening inhale up and exhale over to the other side beautiful inhale up you might stay here you might bring your hands a little wider on the strap and if and as it feels good and agreeable in your shoulders you might begin to let the arms reach back as you open the chest you want to make sure it feels good in the shoulders nothing sharp or pinching easy in the neck nice full breath into the upper chest the collar bones press through the feet reach the arms up to the sky and then just slow exhale release the arms draw the shoulders up and drop them down roll the shoulders up squeeze exhale drop one more time draw the shoulders up exhale drop and then go ahead and fold your strap in half bring it behind your back so about shoulder width apart feet a little closer about hips width apart and then we're working with the strap here to help open the chest and we're not only opening the chest but we're kind of feeling the shoulder blades engage here so imagine your shoulder blades gently hugging into your spine feel all that space up in your collar bones the length and the neck you might stay right here enjoying this opening you might join me in a forward fold as you inhale lift up exhale bend your knees hinge at your hips forward fold tenasana head releases arms stretch up out and over maybe feeling that deep fold at the hip hinge low belly drawing and can you feel the shoulders and hands lift up towards the ceiling a little bit more yeah taking any pressure off your cervical spine tap into your legs connect with the breath beautiful work as you're ready go ahead and just simply drop the strap down by your heels free your arms free your head like a ragdoll roll up again through the spine bend the knees slow curl the tailbone under let yourself round mindfully feeling the heart feeling the shoulders feeling the head let the palms open finding this spontaneous to dasana mountain pose right beautiful taking a moment to settle nice let's find a little bit of neck opening before we come into some standing shapes so you can just bring your strap off to the side stand with the feet wider than the hips let's restart reach our right arm out find that internal rotation bend the elbow and bring the back of the hand to maybe your shoulder blades area maybe it's the sacrum area whatever feels best and we're just softening the chin down towards the heart rolling the left ear towards the left shoulder so away from that elbow beautiful and then letting the head roll down towards the left foot and then maybe nodding the head up towards the sky you more like this just slow gentle movement here breathing into where you feel it it's like to imagine the inhale is creating space and the exhale is softening and releasing any tension and holding any tightness whether it's in the physical body or the subtle body okay beautiful last few moments you might find a sweet spot where you want to linger and pause really helps to make some sounds with this just like help take your time roll the chin back towards the chest for your right arm press through the feet and just slow let the head lift right over the spine clearing breath inhale nice full exhale find the other side reaching the left arm out and that internal rotation then the elbow bring the back of the hand to the sacrum or maybe between your shoulder blades this is an entirely different shoulder really finding what feels best softening the chin down and rolling the right ear towards the right shoulder away from that elbow you might pause when you first begin to feel sensation breathing into it might stay with this or gently nod the head down towards your right foot easy for the back of the eyes maybe nodding the head up towards the right more moments here it might feel good to nod the head gently allowing for this slow oscillation and you might find a spot where you want to pause and linger few moments here take your time slow and you're ready just roll the chin back towards the chest free that left arm press through the feet let gentle bloom up through the heart and the head clearing breath inhale nice full exhale reach the arms out wide and then circle and back in reach the arms out wide and then circle and back in a few more like this just nice and fluid through the joints through the shoulders the elbows the wrists like a reverse breaststroke in the pool you can bend the knees and find a little cat cow movement through your spine yeah inhaling through the nose and exhaling nice good and then just take it out for a moment join me at the top of your mat a few moments feeling your Tadasana your alignment spreading the toes let's join the hands together at the heart notice the quality of the breath feeling that gentle rise and lift from the base of the skull the chin softens downward slightly as you're ready moving with the breath inhale arms sweep up press through the feet reach through the fingers naval to spine exhale slow hinge the hips forward fold you can bend the knees here release the head release the hands with your inhale slide your hands up your shins half arch let your spine length and broad through your collarbones exhale bend your knees and let's step back downward facing dog your time to get there you might stay in downward facing dog you might join me in a plank pose spraying the shoulders over the wrists strong through the legs reach back through the heels forward through the heart lowering the knees will lower onto our belly for cobra drawing the shoulders up press for the palms inhale baby cobra elbows draw in collarbones broaden exhale slow lower down tuck the toes press up downward facing dog couple of breaths here rooting through the fingers feel the shoulders shoulder blades lift up the back as the neck length ends as you're ready bend the knees and just walk the feet towards the hands once you arrive inhale half arch slide the hands up your shins to lengthen exhale bend your knees forward fold spread the toes strong through the legs reverse swan dive inhale sweep your arms up lengthen exhale hands together at the heart take a moment to pause and just notice the change in the heart rate circulatory rhythm flow of blood energy adding on as you're ready inhale arms sweep up exhale navel to spine forward fold uttanasana releasing the head and the hands as you inhale again slide the hands up the shins find that link exhale bend the knees let's step our right foot back and let the left knee bend in the shape of the lunge here we're gonna lower the right knee down so you might tuck a blanket underneath that right knee as you inhale let's draw our hips back find the hamstrings and then exhale bend the left knee and sink into your lunge two more times inhale draw the hips back exhale lunge last one inhale draw the hips back draw the left toes towards your face exhale lunge nice you might stay low on your lunge might be inspired to rise up I'm bringing the hands onto that front thigh feel that laying through the front of the chest as the shoulders soften down the back ease in the neck ease in the eyes you might stay right here it might feel good this morning or today to stretch your arms up towards the sky feeling that lift and support through the back of your heart feeling the energy up through the pinky fingers beautiful opening the lung the heart and the pericardium meridians here beautiful you might stay here you might begin to bring that left arm fingertips down towards the floor and stretch the right arm up out and over feeling that laying through the right side through the hip flexor so as meeting up into the diaphragm easy through your neck as you're ready come back up let's draw the hips back for a moment extend through that left leg you might stay long lengthening it might feel good to exhale curling around forehead to shin beautiful bending the knee moving towards a twisting lunge ringing out the spine ground through your right hand tuck your back toes lift your back knee you might toe heal your front left foot a little wider reach back through that right heel forward through the chest as you begin to kind of spin and maybe open that left arm up beautiful reaching from the heart into the hands maybe circling out through that top wrist inhale here exhale gently release that left hand down let's step back downward facing dog pedaling it out stay here join me in a plank pose inhale shoulders over the rest strong through the legs lower the knees let's lower onto our belly this time for locust or shalabasana so for on the floor floor sweep your fingers back by your toes with your inhale begin to lift your chest up off the floor might add the thighs the legs again we're drawing the back body in towards the spine finding all that space through the collarbones looking down so the neck can lengthen inhale brings you up exhale lower down bring the hands underneath you elbows into the ribs tuck the toes under and then round back maybe it's a child's pose here or a downward facing dog you breaths taking your time walking the feet towards the hands once you arrive slide the hands up the shins to lengthen exhale again bend the knees forward fold spread the toes bend the knees as you're ready reverse swan dive press through the feet reach the arms exhale hands to the heart taking a moment to pause again healing the heartbeat healing the blood and the energy as you're ready second side with your inhale sweep the arms up exhale forward fold releasing maybe there's a soft bend in the knees inhale draw the hands up the shins feel that length exhale bend the knees step your left foot back right knee bends shape of the lunge take your time as you wiggle back through that foot forward through the heart lowering your back left knee down and you might pot it with a blanket and then inhale draw the hips back extend through your right leg exhale lunge inhale draw the hips back exhale lunge draw the heart forward one more drawing it back easing in exhale lunge you might stay low in your lunge might feel good on the side to rise up feeling that beautiful line of energy and laying through the front of the spine shoulder soften as you're inspired arms might reach up towards the sky lifting lengthening and opening you might stay right here you might bring the right fingertips down towards the floor or even a block and stretch the left arm up out and over to your right a little bit really getting into that left hip flexor by so as let the inhale care you back up and then exhale just draw the hips back extend and lengthen or you might curl and round releasing easing towards a twisting lunge bending the knee grounding your left hand tuck the back toes lift the back left knee up and then sweep that right arm up maybe toe heel that right foot a little wider reaching back as you lengthen forward maybe circling out through the wrist whatever feels nice inhale exhale slow release find your downward facing dog however you'd like to get there resting in child's you're joining me for a plank shoulders over the wrist lowering the knees lower all the way down last shalabhasana locus here sweep the arms alongside the body hands might reach or you might find the interlace and with the inhale lifting up through the chest the legs feeling that energy through the toes drawing into the back body long through the neck inhale lift exhale beautiful work lower tuck the toes draw the elbows in when you feel ready round your way back and you might linger in a child's pose connecting the breath at the back of the body maybe a downward dog taking your time as you're ready join me in a forward fold walking the feet towards the hands last time here inhale hands drop the shins to lengthen and exhale bend forward fold releasing the head spread the toes strong for the legs inhale press through the feet sweep your arms up wiggle and lengthen exhale hands to the heart beautiful work moving and generating energy allow for a settling breath whoo nice let's step wide on our mat so those sun salutations are very useful designed to generate heat right so we're going to step into horse or goddess stance so turn the toes out heels in grounding through the outer edges of the feet so mindful the knees aren't falling in but they're externally rotating nice and settle in we'll find a side bend to the right so from here as you're ready you'll inhale stretch your left arm up towards the sky might bring that right form onto the thigh as you open the palm strong through the legs inhale come back up and exhale over to the other side left form on the left thigh stretching the right arm up inhale up one more time each direction over to the right lengthening inhale up and over to the left big leg workout inhale up good hands come on to the thighs sink down feel that support twist and dip inhale to lengthen exhale twist to the right dip the left shoulder forward inhale up exhale twist and dip the left inhale up exhale to the right last time inhale up and exhale left inhale back to center hands to the heart softening the face and the jaw you feeling the burning through the quad muscles the hips and then press through the feet turn the toes in or parallel sweep the arms out roll the shoulders forward find the interlace or work with your strap inhale lift up through the chest and then exhale strong legs hinge at the hips forward fold nice and easy maybe there's a soft bend in the knees maybe you're stretching the arms up out and over gently releasing the fingers and walking the arms forward for hammock nice arms forward shifting the hips back away from the hands feeling this nice traction through the spine and the neck you feel the sense of the breath in the back of the body back of the heart back of the ribs when you feel ready walk the hands back underneath the shoulders turn the toes out heels in one more time bend your right knee moving towards Skandasana one to your left heel draw the toes towards your face waking up the inner leg lines and then slow come back through the center then the left knee and draw the right toes towards the face as you come on to the heel a few times side to side a lot of flossing here through the hamstrings and the shoulders really tapping into the strength and the fluidity through the legs and the joints nice how's it feeling I'm going to come back to center and gently toe heel the feet a little closer together bending the knees for a Malasana squat pose finding the squat that feels right for your knees your ankles your heels might bring support underneath your ankles or sit on a few blocks nice and we'll find a slow graceful transition onto our sitting bones so however you'd like to get there no it doesn't always feel graceful and then just take a moment to stretch your legs out we're gonna roll onto our back now so find your way onto your back oh so nice and hug the knees into the chest let's rock yourself side to side for a few moments bringing the energy down nice and then from here we'll find a little bit of abdominal work before we come into bridge so go ahead and bring your knees in line with your hips and lift your feet up in line with your knees like you're sitting in a chair we're gonna bring our hands our palms onto our thigh bones and then go ahead and press the hands into the thighs and the thighs into the hand so the arms are straight and then draw the navel towards the spine so you feel the back of the body on the floor press press press and if you want to feel more you can draw the chin to the chest and lift your head up really feeling that deep quiver in the low belly good and then just slow lower down knees into chest rock a little bit from side to side let's stretch the arms out so the hands are right out in line from the shoulders lift your knees up in line with your hips your feet up in line with the knees navel to spine we'll inhale here exhale let the knees hover over to the right as the belly and the gaze turn to the left inhale up exhale knees to the left turn the belly and the gaze to the right inhale up exhale to the right inhale up exhale left one more round inhale up exhale knees to the right gaze to the left inhale up knees to the left gaze to the right inhale up and then lower the feet for bridge I feel really nice to stretch out the quads and the abdominals after this so go ahead and spread the toes bring your heels in line with your sitting bones now as you're ready we'll inhale and then exhale curl the tailbone under press through your feet lift your pelvis up it feels so good and then feel the front of the body begin to stretch and lengthen again that internal rotation through your thigh bones now check in with your hands the palms might press down into the floor as you feel that lift through the sternum you might choose to roll and tuck the shoulders under your back maybe there's an interlace happening spacious through the throat kind in the eyes few more moments here beautiful when you feel ready to release just let the arm stretch up you might come high up onto the balls of your feet lifting your heels up and then rolling your spine and your arms down slow upper back middle back low back and sacrum taking a moment pause nice from here let's go ahead and bring our right ankle across that left thigh stretch your arms out again we're gonna rock from side to side releasing that outer hip and glute finding a little bit more freedom through the spine and your right knee might want to fall towards the floor bring that right foot fall towards the floor eventually it might feel good to tip it over the right foot coming down towards the earth or maybe a block underneath and then go ahead and stretch your right arm more at a diagonal line feel like you can reach through the fingers and then let that right hip open a bit more sending that knee away you might even floss through the hip knee falling towards you and away from you softening the belly finding that natural placement of the neck and the head few more moments here well it might feel good to stay here a bit longer when you feel ready to transition inhale come on up and exhale begin to draw that left thigh into your chest moving into our figure four or eye of the needle shape you might weave your right arm through the window there work with your strap finding the back of your left thigh maybe it's the shin bone area see what it feels like to flex your right ankle bit opening up through the hip beautiful you might stay right here rocking a little bit from side to side you might play with stretching your left leg up a little bit towards the sky or maybe even curling up for a moment chin towards the chest lifting up forehead towards the right shin bone take your time slow lower down allow for another inhale take your time exhale release the hands let's stretch the right leg up to the sky bring the hands around the back of your right leg point flex your right foot and then just circle out through that ankle joint again yeah moving in both directions and then just bend the knee lower the foot clearing breath exhale let's find the other side left ankle across opening the hip stretch the arms and we'll rock from side to side we have a nice massage through the outer hip area and the sacrum I love this one and that left knee might tip and fall towards the floor where you might join me and letting the whole shape come across the body left foot finding the floor maybe a block under that foot and stretching that left arm more to diagonal line you know how you can send that left knee away open the hip and then let the knee come towards you flossing through the hip joint you feeling that big stretch through the outer hip you let the jaw soften you more moments here belly diaphragm releasing relaxing and finding that space between the eyebrows and you might stay here a bit longer you might inhale bring the whole shape back up to center exhale draw and lift that left thigh right thigh into your chest towards eye of the needle be flexing that left ankle leaving your left arm through perhaps the back of the right by your shin you can work with a strap here if it feels good let it wobble you might stay right here you might play with extending your right leg up towards the sky and maybe drawing the chin in and curling up using your abominable strength just slow exhale few more moments moving into where you feel it inhale exhale slow release the hands release that right foot last time stretch your left leg up to the sky and just bring your hands around the back of your leg and point and flex and as you point and flex begin to find some circles through the ankle joint moving in both directions and then as you're ready go ahead and bend the knee ground the sole of the foot toe heel the feet nice and wide let's windshield wiper the knees a little side to side nice fluid movement here rolling onto the inner outer edges of the feet letting the head rock gently you might stay with windshield wipers if bringing the soles of the feet together again letting the knees fall wide into a souped abatakonasa would feel nice you might join me bringing my hands down onto the belly feeling that exhalation as the back of the body releases towards the earth you might leave one hand on the belly and bring one hand to the chest and heart feeling the movement of the breath discussing how the breath changes the shape of the body opening the gaze might feel good to stay right here you feel nice to draw the knees towards each other toe heel the feet wide and let the knees rest together again to constructive rest finding a little bit more space through the low back and the sacrum and that space between the brow and the base of the skull might feel nice to stay right here you might stretch your legs out for shavasana you might choose to join me in a seated meditation really listening what would feel best for your body as you close your practice you're coming into shavasana make sure you are supported might have a blanket under your knees to support your back or over your body you're coming into a seated meditation might have a blanket or a cushion beneath you and if you're seated finding that natural spontaneous alignment through you through the spine consciously resting in the space you've created those might rest on the legs and you might bring one hand to the belly and one hand to the heart closing with a loving kindness meditation internally draw your awareness towards the heart might notice the physical beating or pumping of the heart might feel or sense the energetic qualities of the heart emotions sensations this meditation will center on ourselves might silently inwardly heal or say the words may I be happy and may I be free may I be happy and may I be free adding the heart gently expand and open may I be happy may I be free and then gently let the mantra soften it's resting in the feeling tone through the heart you might stay right where you are you might join me in bringing your hands together at the heart just allow for an inhale nice full exhale thank you so much for your practice ripple out namaste