Funky Flow Vinyasa: 68-Min Creative Sequence

And we will actually start right away with core. So grab your block and put the block between your right knee and your right elbow. So push the right elbow and the right knee into the block, lift your head up off the floor and your shoulders and then start to extend your left leg forward and your left arm back. Inhale here and exhale, pull the left knee and left elbow together.

Inhale, reach out. Exhale, pull it together. Three more. Inhale, shoulders off the floor.

Exhale, pull it in. Inhale, get long. Exhale, together. One last time.

Inhale and exhale together and switch. Take the block between the left knee and left elbow. Extend the right leg and right arm overhead. Inhale, exhale, right knee and right elbow together.

Inhale, reach out. Exhale, together. Lift the shoulders off the floor. Inhale, get long.

Exhale, together. Last two. Inhale, exhale. Last one.

Lift a little bit more. Inhale, exhale and release the block. Release the head. Shake it out.

Maybe windshield wipe the knees from side to side. And then of course we have another variation. This will actually help us with our funky arm balances that is coming in later. Take your block again.

This time take it between your right knee and your left elbow. So it's a diagonal. Same thing, right arm overhead. Lift the shoulders, lift the head.

Inhale, exhale, pull the left knee and right elbow in. Inhale, get long. Exhale, pull it in. Lift the shoulders.

Inhale, strong core. Exhale, inhale, reach away from each other. Exhale, pull it in. And we have one last.

Inhale, exhale. Okay, release and keep the knee that you had the block on to your chest. So your right knee in. Release your left leg to the floor and twist to the left.

This might feel really good right now. Right shoulder to the right. And can you find some joy in these challenges that you will find during the class? One big inhale, filling up the belly.

Exhale, relax. Coming back to center. This time take the block between the left knee and the right elbow. Or was that the same you did?

No, no. Perfect. And left arm overhead, right leg in front. Inhale, exhale, pull it together.

Inhale, get long. Exhale, inhale, reach. Exhale, lift up and pull it off the mat. Three more.

Inhale, exhale. I can tell that Sebastian is really enjoying this already. Last two. Exhale, inhale and exhale.

Keep the left knee in. Release the right foot to the floor and twist to your right. Left arm to the left. Fill up the belly with a deep inhale and exhale, relax.

And come back to center. Both knees to your chest and start to roll up and down, up and down. And roll all the way up to a seat and place your feet to the edges of the mat. Hands behind you, fingertips facing forward.

And just start windshield wipe your feet from side to side, your knees from side to side. And then we will add a twist here so when your knees go to the left, your torso will follow to the left for a little twist. And when your knees go to the right, you will follow to the right. Just dynamic.

And not so much exact placement of anything, just moving the way your body feels like. Getting out some kinks, loosening up the back, the hips. One more time from side to side. And we will come over on all fours.

And first just start to freestyle your cat and cow. Start to connect to the ground, through the hands, finding the push, finding the extension, the rounding. And also feel free to move into your wrists and your palms and your fingers. Just changing the placement of your hands, giving your wrists some nice stretches.

You can start also adding your breath to your movement. And also remember that you can use your breath during the class. If you get challenged, you might get frustrated or something. Just take a breath and come back again.

We'll move back into our downward facing dog. Give yourself also some time here to walk it out, shake it out, move the head around, move the hips around. And we have a slightly different vinyasa in this class. So for the first few goes, just pay attention to try to not move on autopilot.

And land your dog. We'll move together, slow the first round. So rise to your toes, roll forward into your plank. Take an inhale here.

Exhale, come onto your forearms. Inhale here in your forearm plank. Exhale, hips down, flatten out the feet. And inhale into your swings.

Exhale, chest down, hands back next to your ribs. And inhale into cobra. Exhale, coming back down, toes tucked and move through plank with or without the help of the knees back to your downward dog. So we'll flow through that one more time, rolling into plank on your inhale.

Exhale, forearm plank. Inhale here in plank. Exhale, hips down, flatten out the feet. Inhale into swing.

Sebastian was already there a while ago. And exhale down, hands next to your ribs. Inhale into cobra. Exhale, come back down, tuck your toes, move through plank your way back to down dog.

Take a breath. Let's try that one more time since Sebastian messed up a little bit. Rolling forward into your inhale. On your exhale, forearm plank.

Inhale here in your forearm plank. Exhale, hips down, flatten out the feet. Inhale, swings pose. Take your time.

Exhale, come back down, hands next to the ribs. Inhale, cobra. Exhale down, tuck your toes your way back, down dog. Okay, now we all got it.

So take a breath in your dog. Slowly start to walk forward to the top of your mat. And when you're at the top, relax your head, relax your neck, bend your knees. Maybe you want to move a little bit from side to side or just stand still.

House the legs, house the back. And then one nice big inhale here. Exhale, slowly roll up. And when you're at the top, clasp your hands behind your head and push your head into the hands and open the elbows wide, open the chest wide.

Allow the hips to push forward. Inhale and then slowly start to tuck your tail under and roll your head all the way down while you really round your back until you can't go any further. And then you slowly push into the feet and roll all the way back up. And just repeat that a couple of times where you allow the hips to go forward, the chest to open and then everything to close on the way down.

Just breathing into your whole back on the way down and breathing into the whole front side on the top. Just next time when you are at the top, just land in Mountain Pose and allow the hands to meet in maybe close the eyes, take a moment, take a breath. And if you want to set your own intention for this class, feel free to do so. My suggestion will be to be playful, to dare to be playful, to not take anything you're doing in this class too serious.

Just be like a child willing to try with no strings attached. See what happens. Inhaling, filling all the way up with anything you need. Exhale, release.

And we flow. Inhale, arms up. Exhale, folding. Inhale, half lift.

Exhale, stepping into plank. Again, paying close attention now, right forearm to the ground. Draw your left hand in line with the right elbow and then start to lift your left foot off the floor. See if you can hold here without opening your left hip to the left.

So connect to your core, reach through your left leg, left elbow slightly, but in and back. One more breath here. The left toes can touch the mat and you can come down on your left forearm. Inhale, exhale, hips down, flatten out the feet.

Inhale for swings, lifting the chest. Exhale, chest down, draw the hands next to the ribs. Inhale, cobra. Exhale, coming back down, tucking the toes through plank, down dog.

Dropping the head, relaxing the neck, taking a breath. And on your next inhale, bending the knees, gazing forward, walking or lightly floating to the top. With the inhale, long spine. Exhale, folding, dropping the hand.

Inhale, pushing down and reaching up. Exhale, mountain pose. Inhale, reach, lift. Exhale, fold.

With your inhale, half lift. Exhale, stepping into plank. This time, left forearm down. The right hand comes next to the left elbow and we float the right foot off the floor.

Using your core to not open the right hip to the side and lean over to the left. Breathing, keep reaching through the right toes, reaching through the crown of the hand. And your right toes can come down. Your right forearm comes down.

Inhale here. Exhale, hips down. Inhale, Sphinx pose. Exhale, down with the chest, hands back.

Inhale, cobra. Exhale, come back down. Find your way back to down dog. Drop the head, relax the neck, lift the hips up and back and breathe.

Your next inhale, bending the knees, gazing forward, walking or floating or flying to the top. As you inhale, lengthen. And as you exhale, fold. Inhale, arms up, chest up, gaze up.

Exhale, mountain pose. We clasp the hands, send the inside of the hands to the sky. Reach up and come on to your toes. It helps to have the feet together.

So at the same time you reach the chest and the arms up. You start to bend the knees and sit down on your heels. Now start to reach your arms forward to counterbalance and see how far down your heels can come without you falling. Maybe you fall, if you fall you just get back up again.

And then slowly pulling yourself up with or without the hands. See if you can touch the knees to the floor. Just slowly and then pull yourself back up and this time all the way back into boat pose. Take a breath in your boat with bent knees or straight legs.

And then slowly rolling back into plow. So arms overhead and legs as far up or back as they go. And then we roll forward up to this little squat again. Make sure you have some mat space in front of you for the arm balance.

So we'll take the right forearm down. You'll take the left hand in line with the right elbow. This is important. It doesn't have to be exact.

We all have different proportions. But find a way where you can have a nice bend and a shelf on your left arm. Place your left knee on top of the left upper arm and your right knee close to the right armpit. So get nice and tight and then see what happens when you lean your head towards your right hand.

If your head stays back it's going to be impossible. So lean forward into your right hand and see if you can pick the feet off the floor. With or without the feet off the floor. See if you can walk back to your funky forearm plank.

Take both forearms to the floor. Inhale. Exhale hips down. You inhale into your swings.

Exhale down. Hands back. Inhale Cobra. Exhale back down.

Find your way to your down dog. And drop the head. Relax the neck. Take a breath.

With your next inhale bend the knees. Gaze forward. Exhale walk or float or fly to the top. On your inhale get long.

Exhale fold. Inhale reaching all the way up. Exhale mountain. So if the first round now with the small squat with the knees back and forth was hard just keep your arms overhead one more time.

If it was easy for you clasp your hands behind your back this time. Lift the chest. Come onto your toes. And same here start to bend the knees as you sit down on your heels.

And then see here how far back your heels can go. It helps to lean the weight of the head and torso forward. Can they touch or can they not? Will you fall or will you not?

And then slowly come up. Keep the clasp. If you have the clasp and are comfortable you reach the knees forward. See if you can touch the knees with or without the help of the hands.

And if you can pull the knees off the floor again this time release the hands. Come into your boat. Take a breather in your boat. And find your way back.

Plow with the arms overhead. Use your core to pull the legs up and back. And then slowly roll forward again up to this tiny squat to prep for our funky crow. This time with the left forearm to the floor.

The right hand about in line with the elbow. Just figure out a way you can have a nice bend and shelf with the right arm. Take your right knee on top of the right upper arm. Left knee around the armpit area.

And you have to go with the head forward over your left hand to get the hips and feet light enough. Give it a go. See what happens. And then walk back to your funky forearm plank.

Right forearm down. Inhale in your forearm plank. Exhale hips down. Inhale swings pose.

Exhale chest down. Hands back. Inhale cobra. Exhale find your way down dog.

In your down dog drop your head. Relax your head. Breathe. And then on your next inhale reach the right leg up and back.

Exhale pull the knee forward and step the right foot between the hands and come up into your crescent pose. Take a breath here. Find your balance. Exhale bend the elbows and now take your left arm underneath the right arm for eagle arms.

Pull the elbows away from your torso and now start to lean into your right foot so you can start to pull your left knee up towards your elbows. See if you can meet with the elbows and knee and then slowly reach the left foot back and landing crescent. Lift the chest. Lift the elbows.

Inhale. Exhale tap the left knee and elbow together. Inhale see if you can land in crescent. Exhale see if you can pull it together.

Inhale crescent. Exhale tap. One last time. Inhale crescent.

Exhale tap. And now landing in crescent keeping the arms. Lifting the chest and then just allow the arms to open into a reverse crescent and take the back arm and lift the left arm up in front. I always see back arm if I'm confused with the right or left.

The arm that's behind you. So you're in a twist. Take a breath and now the left hand comes down to the floor right arm to the sky. Take a breath here and now lower your left knee to the floor and if it's available for you bend the left knee and grab the left foot with your right arm.

If that's miles away maybe you just want to stay in in your lizard. You deserve to breathe here. Notice how it feels to be in your practice right now with everything that is going on. And again one more breath and pay attention.

Slowly releasing the back of the head. One more breath and pay attention. Slowly releasing the back leg. If you have it tuck the back toes and lift the back knee.

Both hands to the floor. Keep the bend in the right knee. So lift the back knee. The back knee off the floor.

It's hard. This is hard. Arms and legs knees and feet. And now you're going to do kung fu stretches over to your left leg with the arms.

So the right arm touches the left shoulder and you skate over to the left and then you skate over to the right. You skate over to the left. And you skate over to the right. Do that a couple of more times.

Go as deep or as shallow as you need for your hips, your knees, for your balance. For your balance. And then skating forward hands to the floor. Stepping back to down dog.

Take a breath. Drop the head. Relax the neck. Your next inhale.

Left leg comes up and back. Exhale rolling the left knee forward. Inhale stepping up into your crescent. Take a breath.

Find your balance. Find your gaze. And then start to cactus your arms. And this time a right arm underneath the left for eagle arms.

Lifting the elbows away from the body. Inhale. And on your exhale start to bring your right knee towards your elbows and your elbows towards the right knee. Try with your inhale to make a soft landing into crescent lifting the chest.

Exhale pushing off the floor pulling it together. Inhale transitioning into crescent. Exhale lifting off the floor tapping the elbow. Two more.

Inhale. Two more. Inhale. Exhale.

Inhale. Exhale. Landing smoothly and softly or wobbly in your crescent. Start to open the arms away from each other.

And then reverse your crescent. So when you have that eagle arms all you need to do is just open and spread the arms. Inhale here. Exhale right hand to the floor.

Left arm to the sky. Take a breath here. And then back knee to the floor. And if you want you can reach for the right foot with the left hand and twist.

Breathe here. How's the breath? How's the body? And then slowly release the foot if you have the foot.

Tuck the back toes. Lift the back knee. And then again start to skate towards your right leg. Maybe if you want to keep the toes on the floor you can try that this time.

If it's available for you you skate to the left. And you skate to the right. So if you want and you have the right foot on the floor you can try that and if you have the balance you can try to clasp your hands like we did in the chair. If you feel like you're going to fall on your face you might want to keep your hands in front of you.

If you want to do the knee tap with the hands back one knee at a time similar to what we did in the warm-up you might want to give that a try or you might just stay skating from left to right. One more. And then we skate all the way to the top of the mat with the hands and step back into dog. Take a breath.

And on your next inhale bend the knees, gaze forward, exhale walk float or fly to the top. With your inhale half lift. With your exhale forward fold. Inhale coming all the way up.

Exhale mountain pose. Chair pose with your inhale bending the knees, arms up chest up. Sit all the way back into your heels. Reach with your next inhale the chest and arms.

Exhale twist to your right. Elbow to the outside of the knee. Pushing the palms together leading with the chest. Strong breathing.

Strong legs. One more breath. Inhale into chair. Sit all the way back down.

Exhale to the left. Twisting here. Pushing the palms together. Stretching the chest forward.

Reaching the crown of the head forward. Keeping the hips nice and low. Building nice heat in the hips and the legs. One more breath.

Inhale chair pose. Exhale sit down on your heels. Exhale sit down on your heels. And now take both knees over to your right.

Take your left forearm to the floor. Your right hand in line with your left forearm or about where you can find a nice bend in your elbow and try to get your knees on top of your right upper arm. See if you can lean forward with the head over the left palm so your hips and feet get so light that you can fly off the floor. Maybe you want to have bent knees.

Maybe you want to stretch the legs apart. Maybe you want to lift the top leg and fly it back. Explore see what happens. Maybe you fall.

Maybe you don't. When the will is ready the feet are light is a saying. When the will is ready the feet are light is a saying. And then when you're done playing with this side come back to your tiny squat.

And take both knees over to the left. Right forearm to the floor. Left hand finds somewhere in line with the right elbow where you can have a nice strong shelf with a left upper arm for the knees to rest on. And instead of leaning, only leaning, really pushing and then head travels over the right hand so the hips can feel light.

Pushing into the floor. Twisting with the knees bent, with the legs straight, with one leg flying, maybe with the butt falling on the floor. Do some research here. Place the highest form of research see what happens.

Sebastian looks happy. And when you're done let it go. Step back into your dog. Take a breath here where you drop your head.

Maybe horse breath. Relax the face. And on your next inhale right leg up and back. Open up the hip.

Bend the knee. Reach the knee towards the ceiling. And then slowly start to shift into your flip dog. Take a breath here where you push the hips up.

Lift the chest up. And then fallen triangle is next. So start to reach towards the floor with the right hand. Bring the right leg all the way forward with the right foot outside of the left hand.

And reach the left arm to the ceiling. Push the floor away. Take a breath. And then left arm to the floor.

Inhale right leg up and back. Exhale right knee forward. And on your inhale crescent pose. Exhale bend the elbows.

Open the chest. And then take the left arm underneath the right eagle arms. This time warrior three with your eagle arms. Lean forward.

And we're going to tap the knee without placing the foot down. Inhale here. Exhale pull the knee and elbows toward each other. Inhale reach the leg back.

Exhale pull it in. Inhale reach away from each other. Exhale pull it in. Two more.

You got this. Inhale strong legs. Exhale pull it in. Inhale warrior three.

And slowly land in your crescent. Reverse your crescent. Open the arms. Take an inhale.

Left arm lift. Exhale this time the left elbow comes to the outside of the right leg. And then you can choose palms together. Open the arms.

Or if you want to bind around the right leg. Choose your options that suits you. And your shoulders, your back. And breathe.

One more strong breath. Both hands to the floor. Pay attention. Inhale right leg up and back.

Left forearm to the floor. Draw your right hand in line with the left elbow. Nice self with your right upper arm. And bring your right knee to your right upper arm.

Lean your head over your left hand. Try to be light on your left toes. Maybe so light that the left leg swings to the ceiling. Maybe you're stuck on the floor.

That's okay. You try. You see what happens. And then if you want to step one foot at a time back to your funky forearm plank you can or float it.

Right forearm to the floor. Inhale in your forearm plank. Exhale hips down. Inhale swings.

Exhale chest down. Hands back. Inhale hips down. Inhale swings.

Exhale chest down. Hands back. Inhale cobra. Exhale find your way.

Downward dog. Relax your head. Breathe. Your next inhale.

Left leg up and back. Exhale open the hips. Bend the knee and start to find your flip dog. Push into the floor through your right arm.

Lift the chest. Finding your way to fall in triangle. Left hand to the floor. Left knee across the body.

Forward with the left foot. Reaching the right arm to the sky. Breathing. Right hand to the floor.

Inhale left leg up and back. Exhale rolling the knee forward. Stepping up on your inhale to crescent. Exhale cactus the arm.

Open the chest. And this time right arm underneath eagle arm. Leaning forward this time into your warrior three. And then with the exhale right knee and elbow find each other underneath the body.

Inhale reach everything away from each other. Exhale pull it in. Strong legs. Inhale reach.

Exhale pull it in. Two more. Inhale. Exhale.

Inhale. Inhale. Exhale. Landing softly into crescent as you inhale.

Exhale open your arms to the twist. Inhale reverse right arm up and back. Exhale take your right elbow to the outside of the left leg. Push your palms together and twist or open your arms or find a bind if that's in your practice.

Strong back leg. Steady gaze. Steady breath. And then slowly release the hands to the floor.

Inhale left leg up and back. And then this time the right forearm to the floor. Left hand draws back so you have a nice self with the left upper arm. Bend the left knee.

See if you can place it somewhere on top of your left arm. And then lean so the head travels forward over the right hand. Push the floor away. Maybe your right leg wants to lift.

Maybe it doesn't want to lift at all. Just see what happens. Find your inner child. Play with it.

Maybe you fall. Maybe you don't. And after you try it a couple of times slowly move or float back into your funky forearm plank and then into your forearm plank. Take an inhale.

Exhale hip down. Inhale swings. Exhale chest down. Cobra on your inhale.

Cobra on your inhale. Exhale down dog. Take a few breaths in your dog. Drop the head.

Maybe some horse breath to let it go. Inhale. And with your next inhale bending the knees, scathing forward. Exhale walk float or fly to the top.

Inhale half lift. Exhale fold. Inhale all the way up. Exhale mountain.

Standing now on your right leg and taking your left arm underneath your right for eagle arms. Float your left knee up off the floor. And take your left leg into eagle pose. Squeeze the legs.

Squeeze the arms. Squeeze the arms. And see if you can maybe get the elbow and knee to touch and hold here in eagle. Just focus on your breath.

On your gaze. Through the breath trying to find balance and stillness. And keep the arms slowly lift the torso. Release the left knee and lift it up.

And move the left leg back to warrior three and also release the hands back and find a clasp behind the back in warrior three. So push through the back leg. Reach the chest forward and breathe. See what happens.

Can you find stillness even though it's hard? Even though it's challenging? And then slowly land with your left foot in warrior one. So left heel down.

Arms come up. Take a nice inhale here. Exhale both hands to the floor on the inside of the right leg. You can come onto your back toes if you like or you can keep the heel down.

Doesn't matter. But start to take your right hand behind. So keep the bend in the knee. Start to bring your right hand behind the right calf and start to push your right knee down.

And then you can keep the bend in the knee. Start to bring your right hand behind the right calf and start to push your right calf forward like you're putting on a backpack on the right leg. Then start to reach the right arm to the right and the left arm to the left. Keep reaching the chest forwards.

Try to bring the hip down. And if it's available, you can clasp your hands behind your back. Breathe here. And listen carefully.

Slowly release the bind if you have it. Take your right hand. Keep it on the outside of the right foot. Start to lean into your left hand and bring the left leg up to the sky.

And then slowly release the bind. And then slowly bring your right hand to the left side of the right foot. And then slowly bring your left hand to the side of the right foot. Start to lean into your left hand and bring the left leg up to the sky.

Bend the left knee. Then slowly take your right hand and see if you can meet the right foot somewhere. Grab the foot and start to push the left knee to the ceiling and see if you can gaze towards your left knee. If this is a tricky pose for you, you're probably the only one in the whole world that struggles with it.

Everybody else is doing it perfectly. Or maybe not. Maybe they also struggle. Maybe they have to try a couple of hundred times.

So just try. Breathe. See what happens. And then again, listen carefully.

Slowly release the left leg. Keep the hands where they are so the right foot is slightly inside or outside. Actually, the right hand is outside of the right foot. Do not remove it.

Then lean into the arms and use the right arm as a shelf and see if you can pull your left leg through the arms. And then voila, we're seated with the right arm into eight angle pose. We're going to do the funky variation. So left forearm to the floor.

See if you can, and I will just give you another view if it's hard to see what's going on for with Sebastian. So you'll have the right arm, right leg over the right arm, the left forearm to the floor, crossing the ankles, pushing into the right hand and the left forearm squeezing and floating. Maybe the hips lift off the floor. Maybe they stay.

But you have to travel forward towards the left hand. Lean into the left forearm, push into the right hand. Breathe. See what happens.

It is a pick up and a push down. And slowly release. You can do the same thing on the way back. If you want, you can try to see if you can push.

Now the left hand come up to the floor. You can keep the leg, push up and see if the leg can come back and step back to your dog. In your dog, drop the head, relax the neck, take a breath. It's okay.

You're doing great. And on your next inhale, bend the knees, gaze forward, exhale, walk, float or fly to the top. With your inhale, lengthen. With your exhale, fold.

Inhale all the way up. Exhale, Mountain Pose. Leaning into your left leg, taking eagle arms with the right arm underneath. With the right arm underneath, taking your right leg over for eagle.

And then slowly see if you can meet with the knee and the elbows. You might lose your balance. You might stand completely still. This can change from practice to practice from day to day.

And transition slowly away with the arms. Release the right leg back for Warrior III and also release the arms back and see if you can clasp the hands the weird way behind your back. Lean forward, lift and reach through the right leg. Strong Warrior Pose.

Breathe. And then slowly landing in Warrior I with the right foot, arms come up, take a breath. Both hands on the inside of the left leg. It can be on your back toes, you can keep the heel down, doesn't really matter, but on the inside of the left leg.

So you can keep the heel down, you can keep the heel up, you can keep the heel down. So you can keep the heel down, you can keep the heel down, doesn't really matter, but start to take your left hand behind your left calf. Start to make some space, just however you can get the left arm and the left shoulder underneath the left leg. Then start to reach the arms away from each other.

And if it's available for you, you can clasp the hands behind the back, but this is not a side angle bind. so do not turn to your right. Keep reaching forward. Get into your hips and legs, so don't be afraid to stay low.

Breathe. I know this is a tough one, but that's good. We need the challenge. My twins are learning to walk.

That's a whole other challenge. But we've all been through it, and now we're walking pretty good, so it's the same with the yoga practice. Okay, pay close attention. Release the bind if you have it.

Left arm stays on the outside of the left foot. Lean into your left leg. Lift the right leg to the ceiling. And now bend the right knee.

And now start to reach with your left hand towards the right foot. You have to feed the foot to the hand, and then you lift the right knee towards the ceiling. Maybe you drop the head and you look towards your knee. Maybe that makes you fall.

Maybe you can stay to see what happens. You breathe. You're in a funky yoga pose. You're doing great.

And then slowly release the foot. Keep the arm on the outside of the left foot. So you have a nice shelf with your left upper arm. You can lean into the arm, pull the right leg through the hands, and you're already set up for your eight-angle pose.

You can come on to your right forearm. Make sure your left hand is somewhere in line with the right forearm. Squeeze the thighs around the left upper arm and lean into your right forearm. Push into the left hand.

Your hips might come off the floor. You might feel stuck. This is all normal. See what happens.

Together with the push into the floor and together with the squeeze of the thighs around the arm, it's a slight feeling of picking yourself up the floor. Like a lift-off. But it has to work together and we just have to try and try and try till we figure it out. If you wanna keep the left leg over the left arm on the way back, you can try.

Remember the playful attitude right now when it's getting hard and heavy. Maybe you can push into the floor, pick and take the right leg back. Maybe a full collapse. And then step back into your dog.

Shake it off. Child's pose. I will say a very well-deserved child's pose. So if you wanna relax your arms either like Sebastian is doing on the side.

I also have a funky child's pose where the arms are coming underneath. So you make yourself really, really small and you can turn your head to one side. Like a little baby. This is actually how one of my babies is sleeping every night.

So take it all in. Everything you went through. I know a lot of people in this class when they've done it online in Norway before, they have done 10 minutes into the class and turn it off. So if you are here in the end of the class and you've been through the flow, you're one of you and you already did great.

One more deep breath. And then coming back up. We have the big finale. Sebastian?

He's so ready. A little play time. So I'll give two options for the play time. If none of them suits you, if you are not comfortable in inversions, just do one of the arm balances that you were kind of rushed through in the flow.

Try it one more time on both sides. See what happens. If you are ready for inversions, you will do the headstand. You will set up in the same way.

You will do your right forearm to the floor. You will do your left hand somewhere in line with the right elbow. You just have to adjust further forward or back until you feel most balanced. You will put the top of your head somewhere between the right hand and the left forearm.

Just put it where it feels most natural for you, where you don't have a lot of weight into the hand, but most weight is in the right forearm and the left palm. Now tuck your toes, lift your hips, and start to walk your hips up. See if this feels good. If you feel okay, you will start to lift one leg to the floor, most likely the right leg to the floor.

To the sky. To the sky. You will lift your leg to the floor. That's not accurate.

You will lift it to the sky or the ceiling. And if you are comfortable here, see if you can not jump. You do not jump. You just lean into your arms and you lift off the floor with the knee tucked to your belly or bent.

So you don't take both legs up right away. Then you have the risk to fall over. So notice that you're in control here with the bend in one knee or both. If you are super comfortable, of course both legs can go up.

Just know the risk of falling over is there if you're not in control. And then slowly come back down and take a break in Child's Pose after you've been on your head. So I will just show you will play, you will push pause and you will do it, but I will show all the options. Then you will press pause and you will play and you will come back.

So the next option you have is, I will do the other, you will do the other side also in headstand. And the other option is to do it with the head off. So it's more of a funky forearm balance. So left forearm are in the floor, right hand somewhere in the line with the left elbow.

And you will walk forward with the hips and you will lift the right leg looks like to the ceiling, not to the floor. And then you will see if you can lean into the left forearm and do small jumps. So it's not a crazy kick up. It's just leaning and pulling one leg up.

So you're pushing into the right palm and you're pushing into the left forearm. It's easier or not maybe easier, but it's more controlled to have one leg behind you or bent knee than both up. If both goes up, you have the risk of falling over just so you know. So just play with wherever you are in your practice, either with the funky headstand or the funky forearm balance.

Okay, so press pause. Sebastian wants to do more. Press pause and do your playtime. And then when you're done with your playtime, do child's pose and then press play.

Welcome back. Welcome back. Maybe you just sat on your knees the whole time just watching Sebastian struggle and now you're back for the cool down. That's also fine.

If you did the playtime, good for you. Coming into swings. We've been there a lot, but we haven't been holding it. So coming onto your belly and onto your forearms.

And we're just gonna stay here. So if you want, you can use your block, rest your forehead. Just staying here, relaxing the belly, relaxing the hips, relaxing the legs. It's a pretty crazy class.

A lot of things going on. So this cool down, keep it simple. Keep it simple. Just try to observe everything that is in you, your physical body, how does it feel, your thoughts, where are your thoughts?

Where's your focus? If you wanna add a little deeper, there's an option here to bend the knees and have the legs, the feet over the knees. If you are fine where you are, so it's just bending the knees if you wanna show. It makes it a little bit more intense.

So if this is too much for your low back, just relax the legs back. We'll stay here for a little bit more. Allow the whole body to be heavy. And still.

If you have the knees bent, just allow them to straighten. Take a deep inhale, feel all the way up. Exhale, release. And then if you have the block, take the block away and come all the way up.

Exhale, release. And then if you have the block, take the block away and come all the way down into pancake. You can rest the head into your hands. And if you wanna just wiggle the hips from side to side, just be heavy onto your belly.

And slowly, starting to push yourself up to all fours. And we're coming into child's pose, but another variation where you will thread the right arm in front of you and you will take the left hand to your back. So you'll be in child's pose with the right arm underneath. So it's like, yeah, it's a little bit like your right arm.

So you're gonna go in front of your right arm and it's like, yeah, it's a little bit like you're having the right arm in front of your throat. And then if the hands can meet, they will meet. If this is very uncomfortable and not pleasant at all, you can just skip it and just have your right arm to the right. Just breathe somewhere in your child's pose.

Heavy legs, heavy hips, soft belly. One more deep inhale through the nose. Exhale through the mouth. Then just changing sides so the left arm comes underneath.

The right arm comes to the back. Maybe the hands meet. Maybe you just prefer to have the left arm underneath. Breathe.

And also your right arm gonna come to the hide and seek as you lift your right arm up. And then slowly going to bend over. You can do some hip galera with those legs down. Good, that's good.

Bend your own knees. Keep your knees in motion. And relax and release theall right arm. And also trying to find the same mindset as the child in not getting caught up in what has been.

So whatever happened in your practice, it's in the past. So right now you're just enjoying this awkward child's pose. And not worrying about what you were not able to do in your flow. Slowly release the arms.

And crawling your way up into a seat. And then as the warm up, hands behind your hips. Releasing the feet to the edges of the mat, just twin chill wiper from side to side a couple of times. And then taking both knees to the right and follow with the torso into the twist that we did in the warm up.

But the option now is to put the right forearm down. Maybe you stay with the left hand. Maybe you take the left arm underneath the body over to the right for a deeper twist, if that's available. Or maybe you just stay with both arms in front of you.

Finding your variation of this twist. Breathing into any part of the body that you feel needs some attention or some release. And remember the beauty of the playful mindset is that the play has no goal. The goal itself is to play.

Not to become or to achieve. It's just to play. And we're all able to do that. One big inhale, feeling all the way up.

Exhale, release. Slowly releasing yourself from the twist and again just allow the knees to go a couple of times from side to side. And then follow the knees over to the left with the torso. And find your way to be here if it's up on your hands.

Maybe for some it's available that the left forearm comes down. Maybe for some both. Maybe you want to thread the right arm underneath the left and come all the way down on your right shoulder. Breathe.

And then one more deep inhale through the nose. Exhale, release through the mouth. And slowly find your way out of the pose. If you want to give it a few more breaths, you can do it.

And then we're going to do the same thing. And slowly find your way out of the pose. If you want to give it a few more windshield wipers or if you're done, finding your way onto your back. Bringing the knees in.

Finding either your happy baby or just keeping the knees to the chest. Any variation of being on your back for about a minute. Anything you need, anything your body needs. Just finding the weight of your back on the floor.

The weight of your hips. On the floor, the weight of your hips. Just the feeling of being able to rest down after all the efforts. And remembering that it would not feel as great if we didn't go through the efforts.

If we just came into a room and lay down on the floor, it wouldn't be the same as when we lay down on the floor after a good practice. So the efforts are needed to feel really great about our Shavasana. So when you're ready, you will find your way into your Shavasana. You'll take up a lot of space because you deserve it.

You'll place yourself in a way so your whole body can feel relaxed. And fill up the whole body with a good deep inhale and see if you can hold the breath when you are at the top. And then sip in a little bit more. And just as slow as you can allow the body, it will allow the breath to leave the body.

And then you just allow the breath to be. You let the body rest. And your mind is just witnessing your body on the floor. And you're just letting the breath go.

And your mind is just witnessing your body on the floor. Resting. Take as long as you need here to recover. At least between 5 to 10 minutes.

Thank you for sticking with the practice and enjoy your Shavasana.