Joy Flow Vinyasa: 63-Min Energizing Class

Yes. Big inhale through the nose. Exhale through the mouth. So let's see what we can do to get our body ready for this really big twist and hip opener and arm balance at once.

Clasping our hands behind the head, walking the feet to the edges of the mat and just allowing the knees to go from side to side. So we're going to spend a good amount of time just preparing the body and also just learning what we need to be able to do the pose. Do we have enough enough twist? Do we have enough openness in the hips?

Is our shoulders strong enough? We will find out and what is gold about this is not that we're one day able to do the pose but we are able to discover any imbalances in our bodies and we are able to strengthen and stretch and get our bodies more balanced. And if we're someday able to do the pose, great. If you're never able to do the pose, that's also great.

You won't be transformed by one pose but you will be transformed by the practice. Okay, getting our knees to the chest. Give yourself a little hug and taking your right ankle in front of the left thigh, taking your arms underneath either the back of your left thigh or the front of your left chin and just rock slowly from side to side. Try to ease into your hips.

And this can be a lot already so just try to work with what is going on. If you need stillness, you're just passing here, breathing, noticing. If it's too tense, try to move so you don't get tensed up in the rest of the body if one area is too tight. One more breath.

And keep the legs, just let go of the arms. Place your left foot to the floor with the bend in the knee and bring the whole package of the left knee and the right foot over to the left. The right knee should be pointing up and not fall to the side. Try to relax your right hip, relax your back.

And now, if you're feeling a little bit more relaxed, relax your back and breathe into your hips and low back. How does it feel? One more breath. And then pulling everything back in.

Taking your left ankle in front of the right thigh, finding a way to hold your right leg. Drop the head back, relax the neck. Either you stay still or you move around a little bit just so you don't tense up. If one area is tight and we stay still, we have a tendency to just kind of try to survive and hold so try to loosen up, relax.

Find joy in the places you can during the practice. Like some places you might get angry with me or yourself or something because you're not able to do it. Maybe you will lose your balance, maybe you will not be able to do the twist or the hip opener, but just remember that the practice is not about being able to do everything. It will be really boring to step onto our mat and just do everything effortlessly.

Yes, that can be our goal, but it should be a lifelong goal. Every morning or every day you should have something to strive for and reach for in your practice without anything attached to the outcome. One more breath. And then keep the package in the legs, just right foot to the floor, right knee and left foot over to the right.

Shoulders stay, hips stay heavy and breathe. And sometimes we have to ask ourselves when we're doing this practice that has all these challenging and weird poses that who cares, who cares if you are able to perfectly do a pose. I don't think there are so many that cares. Maybe you care, then you ask why do I care?

So use all these challenges just to get to know our bodies. Yes, better, but also our ourselves, our egos and how we meet challenges. One more breath. And then coming back.

And with that said, let's start to find joy in our practice. Just start to roll up and down. And then we're going to do a little bit of a roll-up. And then we're going to do a little bit of a roll-up.

And with that said, let's start to find joy in our practice. Just start to roll up and down. And rolling all the way up to all fours. Starting to feel your way into cat-cow freestyle cat-cow.

So rolling around feeling the upper back, the low back, the side body. And starting to add breath to the movements, moving to the breath. And starting to prepare our wrists a little bit, turning the fingers back, shifting the weight from side to side, maybe circle. And circle the other way.

And then turning the fingers and taking your left hand and palm facing up, pushing the five fingers down and trying to straighten the fingers. And then we're going to do a little bit of a roll-up. Palm facing up, pushing the five fingers down and trying to straighten our left arm. And then make a fist with the left hand and open.

Making a fist and open. Two more times. And then shake it off. The right hand, turn the palm so it faces you.

Try to straighten the right arm, then make a fist. And open. Make a fist. Open two more times.

And shake it out. And then we're going to do a little bit of a roll-up. Moving back into your down dog. Walk it out, shake it out, looking for goodness in the body.

How can I feel good right now? What do I need to move? What do I need to adjust? Maybe there's something that I can feel in your body.

And then slowly starting to land your dog. Moving through a little vinyasa. So rising to the balls of the feet, rolling through the spine forward into a plank pose. Inhaling here.

Exhaling, lowering down to the belly. Inhaling, kohlra. Exhale, pushing the floor away, coming back to down dog. Taking a breath.

Again, rolling through your plank. Coming all the way down to your belly. Hands back, clasping the hands. Locust with the feet down.

Lifting, gazing over to one side. Going through center. Looking over to the other side. And just wiggling around on your belly, in your locust.

Looking for joy somewhere. Maybe the front of the shoulders. And release, kohlra on your inhale. Exhale, pushing back.

Taking a breath. And slowly walking the feet forward to the top of the mat. Hip distance. And you can have a generous bend in the knees.

And then slowly inhale, lengthen the spine. And exhale, just walking your torso to the right. You can bend your right knee a lot. And maybe you straighten your left.

Walking through center, long spine. And then walking through center, long spine. And then bending the left knee, folding over your left side. Taking a breath.

Coming through center, inhaling. Exhaling, folding. And then rolling up all the way up to standing. Finding your mountain.

Taking a moment, setting your intention. So what is joy for you? So for me, joy is finding freedom. And in my practice, it can be freedom in my movements.

And to have that freedom in my movements, I need the strength. And I need the openness. And I need the willingness. So trying to check in with all these features during my practice.

Do I have the strength? Or do I need to work on my strength? Do I have the openness in my body? Do I need to work on the flexibility?

Do I have the willingness, which is the most important one? I need to be willing to work. Finding your own idea of what joy in your practice is and work towards that. Inhaling, we fill up.

Exhale, release. Start to flow. Inhale, arms up. Sun, a variation.

Exhale, fold. On your inhale, half lift. On your exhale, stepping back into plank pose. Knees down, taking your right hand behind your head.

Pull the right elbow to the side. And on your inhale now, pull the right elbow up towards the ceiling. Allow the chest to follow. Exhale, take the right elbow underneath the body to the left elbow.

Inhale, lead with the right elbow. Chest follows. Exhale, elbow to elbow. Inhale, exhale, close.

Two more. Inhale, exhale. And on the next one now, you inhale, stay on your exhale. Inhale, release.

Arm, open a little bit more. Exhale, thread the right arm underneath and come down on your right shoulder. You can stay here or take the fingertips forward with your left arm. Couple of breaths.

The upper back. And pulling the left hand back so you can pull yourself up. Inhale, right arm to the sky or the ceiling. Exhale, both hands down.

Left hand behind your head. Inhale, left arm to the sky. And the chest follows. Exhale, elbow to elbow.

Inhale, leading with the left elbow. Opening to the left. Exhale, closing. Inhale, opening.

Exhale, closing. Two more. Inhale, exhale. Exhale.

Next one, you inhale, stay with your exhale. And release with the inhale. Open, open, open. And exhale, through the left arm underneath.

Coming down to your left shoulder. Maybe walk the right arm forward on your fingertips and you breathe. One more breath. Pulling the right hand back so you can push into the right hand and on your inhale, left arm up, open.

Exhale, hands to the floor. Lifting the knees back to plank pose. Inhale here. Exhale, low push up or belly.

Inhale, up dog or cobra. Exhale, downward facing dog. Breathe. Inhale, bend the knees, gaze forward.

Exhale, walk or float to the top. Inhale, half lift. Exhale, fold. Inhale, all the way up.

Reach. Exhale, mountain pose. Inhale again, reach up. Exhale, fold.

Inhale, half lift. Exhale, vinyasa. Walk or float through your vinyasa. Move with your breath in your pace.

Take a breath in your dog. Next inhale, roll forward to your plank. Come onto your fingertips on your right hand. Point your left foot back.

Either stay here or see if you can reach your right arm forward. Take a breath. Right hand down, left foot down. Come onto your fingertips on your left hand.

Point your right foot back. Either stay, breathe or reach your left arm forward. Try not to lean to your right. One breath.

Left hand down, right foot down. Inhale, exhale, low push up or belly. Inhale, up dog or cobra. Exhale, down dog.

Take a breath. Now walk one step closer and a little bit wider with the feet. Take your right hand and search somewhere on your left thigh, calf or ankle and just slowly pull yourself around to the left. Take a nice deep breath here.

Release the right hand and the left hand. Find somewhere on the right foot. Just a gentle pull underneath to the right and take a breath. Exhale.

And release the left hand forward. Walk the feet together. Inhale, bend the knees, gaze forward. On your exhale, walk or float to the top.

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

One more round with a variation of A. Inhale, exhale, fold. Inhale, half lift. Exhale, vinyasa.

Take a deep breath in your down dog. And on your next inhale, right leg up and back. Exhale, right knee forward. Step the foot between the hands.

Left knee down. Keep the toes tugged and inhale, arms up. Exhale, twist to the right, right arm back, left arm forward. Inhale, lengthen up.

Exhale, see if you can tap your left heel with the right hand. Inhale, up. Exhale, see if you can tap your left elbow to the floor. Inhale, up.

Exhale, maybe touch your back heel. Inhale, up. Exhale, trying to touch the left forearm. Inhale, exhale.

Inhale, exhale. Inhale, exhale. Next time we inhale here. And exhale, maybe you grab the back heel or just hand to your hip.

Take a breath. And slowly circle the arms. Vinyasa or step back to down dog. Inhale, exhale.

On your next inhale, left leg up and back. Exhale, left foot forward, right knee down. Inhale, come up, keep your back toes tucked. Exhale, twisting to the left.

Inhale, so we lift up. Exhale, maybe you touch the back heel. Inhale, inhale through center. Exhale, trying to touch the right forearm to the floor.

Inhale, exhale. Inhale, exhale. Inhale, exhale. Last round.

And we stay. If we can grab the back heel or just hand to the hip. Reach, take a deep breath. Where's the joy?

Circling the hands to the floor. Vinyasa or down dog. Inhale, in your down dog. Taking a deep breath.

Dropping the head, relaxing the neck. And on your next inhale, bending the knees, gazing forward, walking or floating to the top. Inhale, half lift. Exhale, fold.

Inhale, all the way up. And exhale, mountain pose. Now we're moving into our B variation. And in our joy flow, we will do it together once.

I will show you the the poses that are linked. And then you will press pause. You will put on your music nice and loud and you will do the flow for five to ten minutes. So you don't have to listen for my cues, listen to my voice.

You just flow in your pace with your music in your body and hopefully it will give you some joy. But we will do it together on both sides so you will get the get the poses in the right order. So it has a sun B pattern but it's very different. So chair pose.

Folding. Half lift. Vinyasa. Flowing with your breath through your low push up, your back bend and to down dog.

Inhaling, right leg up and back. Exhale, right leg forward. Inhale, crescent pose. Exhale, bringing your left knee forward.

Finding your funky chair. So left ankle on top of the right thigh. Sitting back and down as much as you can. Inhale, lifting up.

Exhale, sitting back down. Inhale, lifting up. Exhale, sitting back down. One more.

Inhale, coming up. Exhale, sitting back down. So do that three to five times. Lift off the left leg through your warrior three.

Landing back in crescent where you came from. Inhale and carefully now it's not straight through your vinyasa. So you'll place your hands down, step your right foot halfway back. Then lift your left leg and do three rocking standing splits.

So rocking back, leaning into the hands, doing a little jump. Doing that three times. Leading with one leg up and the other one just slowly lifts the floor and gently lands. Then you move through your vinyasa after three to five floats up.

Cobra or up dog. On your inhale, exhale, down dog. On your inhale, left leg up and back. Exhale, stepping the left foot forward.

Inhale, crescent. Exhale, right knee up. Right leg over left thigh. Sitting back down.

Inhale, lifting up. Exhale, sitting back down. Inhale. Exhale.

And do that three to five times. And then we lift up, right knee off. Just through warrior three, leaning forward, straightening the right leg back. Moving into crescent, same place we came up.

Inhale. Exhale, hands down. Remember not straight through your vinyasa. Step halfway back.

Three mini handstands or standing split in motion. Just leaning. Can be a tiny little float. Not trying to kick up like crazy.

That's not control. So building your strength. Just leaning, keeping your legs engaged. Three to five, stepping back, moving through your vinyasa.

Moving with the pace of your breath. And then you can in between the rounds, you stay in dog. Or if you need, you come into your child's pose and you rest for five breaths. Either five breaths in down dog or in child's pose.

If you're in child's pose, coming back to dog. Completing the first round. Bending the knees on your inhale. Exhale, walk or float to the top.

Inhale, half lift. Exhale, fold. Inhale, chair pose. Exhale, mountain pose.

So that's your flow. Moving through that. Chair, vinyasa. Rolling knee, crescent.

Funky chair. Three to five times. Through warrior three, crescent. Three, standing split, handstand.

Vinyasa, second side. Put on your music. Press your feet. Vinyasa, second side.

Put on your music. Press pause and move five to ten minutes. Get nice and warm, nice and happy and joyful. And I'll see you on the other side when you press play again.

Okay, you're back. Hope you're happy and nice and warm. So meeting in mountain, just hands together. Notice your breath.

Notice your mood. How do you feel? And we're going to use this nice warm feeling and we're going to start to sit down and move into a little bit of core and hips and yummy twists. So rolling down onto your back.

Don't get too excited. Legs up. Hands together. Index fingers together, thumbs together.

Thumbs together. Stretch the arms up. Start to release the right leg. Not to the floor, right over the floor.

Pull yourself up on the outside of the left leg and then we switch left leg down, right leg towards you and move. I like to make the breath kind of short and use the exhale. And you can explore with your breath. Keep the legs strong.

Keep the core engaged and keep lifting the shoulders away from the floor. Reach with the arms. Reach with the legs. Ten, nine, eight, seven, six, five, four, three, two and one.

Lay back down and grab your legs and rock and roll from side to side. And we start to roll up. Moving a little bit into our hips now. So taking your right foot, your ankle over your left thigh.

Hands behind you. I like to have the fingers pointing back and the thumb out to the side. And then for some, it's plenty to have some space between the leg and the torso. For some, you want to also take the foot closer and you want to scoot the hips closer to the foot and just be a little tiny package here and just breathe.

You're looking for sensation of course, but we're not looking for too much. Remember to find the joy. So just trying to keep your chest lifted so we don't sink back. Then we also lose the stretch.

So use your arms to lift up. And also now you might want to have the foot slightly in front so you're able to sit without hands and have your hands free. If you are not able to just use your left hand for support. Inhale, right arm up and now exhale, turn to the left.

Inhale like you're going to shake someone's hand and exhale, bend the elbow. Maybe you have the foot on the upper arm. Maybe it's nowhere near. Maybe it's your wrist.

Who cares, right? You can also use your left hand if you can sit up tall here. Grab your right wrist, lift up, pull your arm and then support. Breathe wherever you are.

One more breath and release. Releasing the right foot, taking the left ankle on top of the right and then finding your distance with the foot, with the hips, with the whole body. And remember, now is the time when you start to move into variations of the pose, even if it's not an arm balance yet, that maybe you can't twist far enough. Maybe your proportions are not the best for this pose.

Maybe your hips are too tight. All of this will be revealed to us in our practice and we don't have to get mad or angry or think that it's something wrong or we should have been able to do it or this is the time to just be joyful of that you're here, you're practicing and you're doing your best and there's nothing special about being able to have the upper arm on your foot. It won't make a big difference in your life, I think, in my humble opinion. Okay, left arm free.

Maybe you can have both arms free. If not, use the right arm to push. Inhale, exhale to the right like you're going to shake someone's hand and see where you end up. If you can, you grab the wrist, pull and reach and then you just stay wherever you are.

And if you're just with the foot somewhere on your wrist or forearm, do you think your life will change the moment your foot can step on your upper arm? I don't think so. One more breath. Slowly release.

Shake it up. And when you're ready, move through a vinyasa or step back to downward dog. Walk or float or fly. Just take your breath with you.

Take a moment in your dog. And on your next inhale, gaze forward, exhale, walk or float. Inhale, half lift. Exhale, fold.

Inhale, all the way up. Exhale, mountain pose. Doing a little sequence with twists now. Don't be afraid to lose your balance.

Nothing's bad going to happen when or if you lose your balance. Trying to challenge yourself so you're actually not in total balance all the time. Lifting your right knee up, taking your left hand to the outside of the right knee, circling your right arm back, standing twist. And then you're going to take a moment to release.

The right knee circling your right arm back, standing twist. And then letting go of the right leg. Cartwheeling the arms so the right hand moves down, right leg moves back, left hand moves up. Twisting half moon.

Reversing it again to standing twist. You can touch your knee or touch your foot. Twisting half moon. So just moving in your pace through between standing twist.

And twisting half moon. Just moving up and down, allowing yourself to explore, to fall, to nail it, and everything in between. Two more. Last one.

And coming all the way up. Release and shake it out. Luckily only two legs, so one more side. Left knee up, right hand to the outside of the left leg, circling the left arm back.

And then releasing, cartwheeling the arms, left hand down, left leg back, right arm up, twisting half moon. Pushing up, standing twist. Grabbing the toe or the knee. Twisting half moon.

Moving in your pace with your breath, your variations. Falling is part of it. Being patient with yourself and the journey. Remembering that most of us started to crawl before we started to walk, before we started to run.

When we're adults, we just want to be able to do everything right away. We try to avoid challenges for some of us. Last one. Release.

Shake it out. Okay, we're starting to get there. Inhale, reaching up. Exhale, folding.

Inhale, half lift. Exhale, vinyasa or step to dog if you're tired of your vinyasas for now. And from your down dog, right leg up and back, open the hip, stretch it out. Lift the right knee and roll the right knee forward.

Step the right foot between the hands. Left knee down. Inhale, arms up. Exhale, twist to the right.

Left elbow on the outside of the left leg. You can push your palms together. Lift the back knee off the floor or you can push the left hand to the floor, right arm to the sky. Breathe.

Last deep breath. Slowly release the hands down. Then left knee can come down. Start to walk the right foot over to the left and see if we can place the right foot to the floor.

Slide the left foot back. All here. Breathing into your hips. If it's too much, you can have a pillow or something, a block underneath your right hip.

Taking one more deep breath here. Then starting to walk your torso towards the left. Same way where you have your right foot. Maybe this is enough.

Maybe you can come down onto your forearms on one side of the foot each or maybe there is a possibility. Again, shake the hand to the left and see how far the arm can come down. If the elbow touches the floor, you can stay here. Palms together.

Twist here in your pigeon. Again, if it looks more like this, that's fine. Who cares? You are just noticing what's going on in your body.

It might be the hips, might be the twist, the spine. Just work with where you are towards where you want to go. Breathing into the areas that are tight. Trying to not rush the process.

We have time. One more breath. If you're really deep into the pose, take your time coming up, walking the hands around and then lifting up, sliding the leg back. Inhaling, exhaling, vinyasa.

Inhaling into your back bend. Exhaling down dog. Inhaling left leg up and back. Open the hip and the knee.

Roll the left knee forward, left foot down, right knee down. Inhale, arms up. Exhale, right elbow to the left. Palms together.

Right knee off the floor or we open the arms. Breathe. Last breath. Knee can come down, hands to the floor.

Walk the left foot over to the right. Left shin down, walking the hips back, right knee back. Stay here for a little bit. Heavy hips.

Give you the support with the hands and also maybe block underneath the left hip or a pillow. And then slowly start to walk over to the right. Again, one forearm on the side of each side of the left foot. Maybe this is plenty.

And then slowly walk the other side of the left foot. And then slowly start to walk over to the right. Again, one forearm on the side of each side of the left foot. Maybe this is plenty.

Or you take your left arm and you pull it to the right like you're going to shake someone's hand. You see maybe, maybe you can push your palms together and be in the twist here in pigeon. Maybe not at all. You just stay where you are.

You breathe. And you find the joy of the practice and practicing where you are today. Try to imagine how many people that are not working towards this peak pose right now. You're still winning.

And one last breath. Slowly coming back out, walking the hands forward. And pulling yourself like off out of the pose onto your knees and onto your belly. Pausing, pulling the feeling, grabbing the feet or ankles, a little bow pose to stretch out.

Pulling the feeling, grabbing the feet or ankles, a little bow pose to stretch out. Active legs. Long neck. And slowly release.

Pushing back into child's pose. Take a moment before we start moving to the peak pose. Notice what's going on in your mind. How does your body feel?

Remember your intention. Remember your intention. So for me, the freedom to move the ways I want to move, to feel free in my body. Need to work on my strength, my openness and my willingness.

Are you willing to try? Coming up. Let's do our peak pose. Or any variations of the peak pose because we do have a baby variation that I will show you.

First, first things first. Standing up. I will show you one time just step by step because there is a lot of things happening. You will press pause.

You will try on your own. If it doesn't work, we'll try the baby version. Right ankle on top of the left, like we've been doing a lot. Bending the left knee so you come down.

Taking your right arm like you're going to shake someone's hand to the left. You have to be able to have your right foot on the upper arm over the elbow. You can't stand on your own elbow unless you want to get injured. Both hands to the left shoulder distance.

Stand on your right upper arm so much that you can start to lift your left leg. That's it. That's the grasshopper. So if you have the openness in the hips, if you have the rotation in the spine and the strength in the shoulders, connection in the whole body, it's easy like everything.

So if you don't have that, it's super hard and it is like that until it's easy. So that's that. So left ankle on top of the right thigh. See if you can now shake someone's hand over to the right.

You can pull your wrists to get the foot nice and high up on the arm. Both hands to the other side. And remember we have to be able to stand on the upper arm and then see if we can float the right leg up. That's the grasshopper.

That's the big grasshopper. And if you're able to do that pose, you will be free of all suffering. No, you won't. So if you're not able to do it, let's look at baby grasshopper.

If not, press pause and have some fun with the big grasshopper first. And then play again. Baby grasshopper. Let's see.

I think it's better if I do. Yeah, I showed this side. So it's the same like also we've been doing a lot. We have now we'll have the left leg forward and we'll see if we can take the right forearm to the floor.

Come on to our right hip. Now I use my left hand to pull the left foot back so I can see my right foot back there. And I will take the left arm, shake someone's hand in front of the left chin. And then I have to bend my right hand the right knee a little bit to grab the foot and then straighten the leg if that's possible.

And maybe I push into the forearm and I come up. It's also possible to do it low push-up arm. So this is baby grasshopper. So from the other side, then it's right foot, left forearm down, rolling onto the left hip, pulling the right foot back so the knee is stacked over the ankle and I can see my left foot in front of the shin.

Taking the right arm, reaching, bending the elbow in front of the shin, reaching for the foot, bending so I can grab. When I have the foot, I push the foot and hand together, lean forward so my hips can come off the floor. It's also possible with low push-up arm. So that's baby grasshopper.

Give any of them a go. Press pause, have some fun, maybe put up put on some good tunes again, play with it, see what happens. Find your joy in the practice, in the process. And then when you're done playing, come back, press play.

Okay, let's stretch it out. So a lot of pushing, obviously in the arm balance. So we'll do a little camel just to stretch the front body. Rolling the hips up, you can tuck your toes or untuck them, whatever you prefer.

Also an option just to clasp the hands behind the back, lift the chest and stay here. Or hands to the low back, hips forward, chest up, maybe the hands to the heels. You can have your chin tucked or if you're comfortable releasing the head back. Just breathe wherever you are.

Breathing into the whole front side. And just if your head is back, just allow your chest to lift and roll the hips back and forward with the head. Take a moment to observe. How do you feel?

And if you want, you can do vinyasa, just to reset and jump forward or you can take the easy easy way just sit down, legs in front of you. So also the feet together, scoot the hips slightly back. Inhale, exhale, folding into your butterfly. You can rest your head on your hands if that's available or the elbows in the feet.

Pond your head on the floor, or on the floor. Or the elbows in the feet, palms onto your forehead. If that's far away, can be nice to just hold the feet, relax the head and start to let go of all the effort. Just allow the practice to simmer in the body.

So noticing if you have any tension anywhere where you don't need to have it right now, anything in the face. Are you engaging the belly? Maybe you can release the belly completely. Let go of the controlled breath.

And just being where you are, where nothing is happening. So paying attention to how you responded to this practice. Now that everything slows down. What's going through your mind?

One more deep breath in. Releasing out. Slowly rolling up. You can help your knees together.

And roll onto your back. If you are comfortable in the body, you can take plow pose. If you're not comfortable in plow, take a block, lift your hips and place them on the block, not the low back, but the hard part underneath your low back. And then you can start to relax.

And place them on the block, not the low back, but the hard part underneath your low back. And then take your legs up and stay here. If you are comfortable, bring your feet back. If the feet can rest on the floor, the tops of the feet, you can clasp the hands together.

Breathe here. One more deep breath. Slowly release. If you're in plow, slowly rolling the hips down.

If you're on the block, just pushing into the legs, taking the block out to the side. Or actually, we can use the block if you want to, but we will extend the left leg. Just hold the right knee to the chest. If you need a little more space, you can do the same with the block.

Just have it on the low side, on the hard part underneath the hip, not the low back. And you can hold the right knee to the chest. Just heavy left leg. And one more deep breath.

And changing the legs so you have the left knee in with or without the block underneath your hip. Release. Heavy right leg. And letting go.

And one more deep breath. Slowly release the leg. So option for Shavasana, you can either do legs up the wall or you scoot over to a wall and you take your legs up and you rest the legs in your Shavasana here. Or you can do a regular Shavasana on your mat.

You can do a regular Shavasana on your mat. And may I suggest that you do a five to ten minute Shavasana and follow it by just seated five minutes, just observing yourself. Just noticing how you feel. For real, like really looking and really feeling.

Before you leave your practice and your mat today. This might change many, many times. Relax your whole body. Take a last deep breath in through the nose.

And let go. Shavasana.