Transcription
Hey Yogi's, I'm Flo. Thank you so much for tuning in. This video is a beginner vinyasa flow yoga practice. So I assume you either are a beginner on YouTube in vinyasa yoga and you want to start practicing, learn more about it, or just want to take it easy. To actual practice today, this video is for you. I will break down the poses in more detail, bring in more detailed cues, a little bit slower pace. All you need is your mat. If you have blocks or a strap, grab that too. And then [Music].
All right, today we're gonna begin on our back. So find your way onto half savasana. Feet are on the ground, knees are bent, palms face upwards. Close your eyes to stay here for a couple of moments. Feel your body, feel your breath. Just fully arrive here on the mat. Doesn't matter what you had going on today or what your plans are. Now is the time to focus on yourself, your body, and the breath, and find a little bit of stillness within. Notice if you're breathing more into your belly or more into your chest, without labeling it, without judging, just notice and feel. And when you're outside, it's really all about the breath. Yoga in general, the poses are just secondary. They're just a tool that we use. What it's really about is bringing the breath into it, into the pose, focusing on the breath. So now take the time to set up your breath. Let your inhale be a little bit deeper. Maybe there's a pause at the top of your inhale, maybe not. And then nice and slow exhale through the nose. [Music] Keep your lips sealed. Try to keep them sealed throughout the entire practice. The challenges often times not so in the body, but more in the breath. Of course, if you're new to yoga and you to vinyasa, the poses are challenging, they are new. But what it's really about is the breath, trying to keep the breath soft and controlled.
Slowly blink your eyes open. Bring the right ankle right above the left thigh. Lift the left foot up off the ground. And then reach through, reach through with your hands. Either grab the hamstring or grab the front side of your left shin. I'm gonna do this one. This one is a little bit easier on the body. And then flex both feet. Pull everything towards you. Relax the head back down to the ground. Figure four. Now we're stretching on the piriformis, the outer right hip here on the right side. Use your breath to really breathe into this sensation in your body. If you move your hips around a little bit. And slowly release. Bring the left foot back down to the ground. Keep everything here with the legs. And bring the right, I'll bring all the legs, both legs all the way over to the left side. The right foot touches down. Maybe the right shoulder lifts up, maybe not. Doesn't matter. Extend the right arm away from you. Maybe if it feels good for your neck, look over to your right side for a gentle twist. Again, keep that breath going. Breathe into that sensation in your body. And use your left hand to help you legs back to center.
Let's switch sides. Left ankle right above the right thigh. Flex both feet. Lift the right foot up. Reach through, grab the hamstring or the shin. Relax the head back down and pull everything towards your chest. Keep both feet flexed. What that does is it protects, especially the left knee here, the left knee joint. There should not be any pain anytime in yoga. There shouldn't be any sharp pain. And especially in this one, very bending knees, we want to take extra care of our knees. From here, bring your left foot, a right foot back down to the ground. Bring both the legs over to the right side. Extend your left arm away from you. Keep the head looking upwards, or maybe rotate the head to your left. You decide whatever feels better here for the neck. Just looking for a gentle twist in the spine. As long as you feel this, you're doing everything right. Use the right hand to release. Release the left leg. Rock forward, cross the ankles, roll over the knees for tabletop position. Make sure the shoulders are right above the wrists, hips above the knees. Untuck your toes. Spread the fingers wide on the mat. Straighten your arms. Push the ground away. On your inhale, arch your back, look forward. Exhale, round your back, look towards your belly button. Or close your eyes. Inhale, arch your back, look forward. Exhale, round. One more time. Arch. Exhale. Round. Warming up the spine. Back to neutral.
Come onto your toes. Sit back onto the heels. Press into your palms. Stretch out the feet. Maybe move to side to side. Now spread the fingers wide on the ground. Every time we have in contact with the mat with the hands, we want to spread the fingers wide. And then press into the inside of your hands, right between the index finger and the thumb. Now look between the thumbs. Move forward a little. Rest warm up. Move forward as far as you can, as far as it feels good. And then move back. Hips towards the heels. Move forward and back. One more. Forward. Make circles around the wrists, clockwise. Just move here in the wrists. Feel, explore the range of motion. Switch directions. It's important to warm up the wrists a little bit in vinyasa or any kind of yoga. We are usually on our hands a lot. And especially if you're new to yoga, switch directions again. The wrists usually get tired pretty fast because you're just not used to being on your hands so much. So I like to take the time, even today, every practice, warm up the wrists.
From here, walk the hands back towards the knees. Lift the knees up. Let's come into a forward fold at the top of the mat, at the back side of the mat. Bend your knees a little bit or a lot, doesn't matter. Let the upper body hang really heavy. And the head hang really heavy. The hands, the arms hang really heavy. Just taking the time to warm up in the hamstrings, in the back side of our legs. Start to straighten them a little bit more. Doesn't matter if they are fully straighter. If you can touch the ground, maybe for you it looks more like this. That's perfectly fine. Again, as long as you feel a stretch. Come back to that breath. You're doing everything right. Doesn't matter how it looks. So to straighten the legs a little bit more. Maybe pedal of one leg and the other. And then bend your legs a lot. Roll up to standing, vertebra by vertebra. Head comes up last. Nice and slow.
Inhale, arms lift, palms touch. Exhale, hands down to the heart. Close your eyes. Take a moment here. Just stand. Feel relaxed. Shoulders back and down away from the ears. Engage the core. Stand. Stand tall. And just feel how the body is balancing without you doing anything. Maybe set an intention for your practice today. Could be something like, "I want to focus on my breath today." "I want to just move and do what feels good." You can also dedicate your practice to something or someone. Make it personal and make it your own.
With your next inhale, blink your eyes open. Reach arms up. Exhale, forward fold. Let's do a few rounds of half Sun Salutation A. Inhale, lift up halfway. Shins, a hands maybe to the shins. Length, no, to the spine. Exhale, forward fold. Again, come all the way up to standing. Arms over your head, palms touch. Exhale, hands to the heart. Inhale, arms lift, palms touch. Exhale, forward fold. One more time. Inhale, lift up halfway, long spine. Maybe hands to the shins. Exhale, forward fold. Then come all the way up to standing. Last one. Arms lift, palms touch. Exhale, hands down to the heart.
Inhale, arms lift, Mountain Pose. Exhale, forward fold. Inhale, lift up halfway, a long spine. And then on your exhale, walk the hands forward for the first downward facing dog of this practice. Bend your knees a lot. Lift the heels up. Work your chest towards the thighs. Again, remember to spread the fingers wide on the mat. Press into the inside of your hands. And really work your chest towards your thighs. Try to create that openness in your shoulders, that nice and long spine, that length from the wrists all the way up to the hips. Now we want to keep all of that. Move the heels lifted. And slowly start to straighten the legs a bit more. But keep that lengthen your spine. If you start to straighten the legs and you start to round your back, then that's a little bit too much. Keep the knees bent. So keep that lengthen your spine. Slowly start to straighten the legs. Maybe the heels touch, maybe not. Don't worry about it. It doesn't matter. What's important is that you're moving with the breath and you keep that spine nice and long, the shoulders nice and open. Also, don't take me here as a reference how this should look. Listen more to what I say. I've been doing this every day for many years. So if you're new to yoga, just move what feels good. Listen to the body and start to develop that feeling to listen to the body, that sense.
From here, we're gonna shift forward for plank. Pause on your inhale. Push the ground away as much as you can. Try to create as much space between the chest and the ground as possible. Again, press into the inside of your hands. You know, oftentimes what I see is that the hips dip down like this for this straight line. You're not really using your core much in this. You want to lift the hips up, almost on the same height as the shoulders. Tuck your tailbone. So we use the core for support. And move the hips up and back. Downward dog.
You're next inhale, lift the right leg up. Three-legged dog. Keep that nice and long spine. And then bend your right knee, stack your hips. Point your right foot. And find some more length here on the right side body, all the way from the right pinky finger to the right foot. With your next inhale, come high onto your left toes. Exhale, right knee to the nose. Round your back. Hold it there. Inhale, push the ground away. Flex your right foot. Exhale, right foot between the hands. We're going to always move nice and controlled. And then slow everything down. Make the movements as controlled and slow as possible.
From here, straighten both legs. Rotate the left heel down to the ground. If this is too much and you can't keep the legs straight, then just shorten your stance. No problem at all. Take a deep breath in. Length now to the spine. Exhale, forward fold and down. Keep a micro bend here in the right knee. And gently pull the right hip back a little bit more. Keep that nice and long spine. Maybe use blocks here or books, whatever you have available. Maybe it's more like this for you. Perfectly fine. Doesn't matter as long as you feel a stretch here in the backside of your right thigh, the hamstring. Everything's good.
From here, we bend the right leg a little bit. We're gonna spiral lunge to the left. Bend your left leg, straighten the right. Maybe this is you. Spider lunge. It's perfectly fine. Maybe it looks more like this with the heel lifted. Again, doesn't matter. Maybe it's a little bit lower. Everything good. And from here, we're moving forward. Runners lunge. Right leg forward. Lift the left heel up. Left knee down to the ground. Untuck the left toes for low lunge. Reach your arms up. This is uncomfortable on the left knee. Maybe come onto your left toes. Reach your arms up. Move the hips forward and down. Engage your glutes. Core is active. Try to pull the lower belly in. And lift your arms up high. Imagine you're holding something over your head right now. Human in Mexico Sayulita, so I'm thinking of beach. Holding a beach ball over the head. We're working on the left front side of the hip, the left hip flexor. There shouldn't be any pain here on the right side, the right front hip. If there is, stand back off a little bit. Let's take one more deep breath in. Exhale, release the hands back down to the ground. Come on to your left toes. Lift the left knee up. Press into your palms as much as much as you can. And step the right foot back for plank pose. Again, lift your hips up high. Tuck your tailbone. Engage the core. Now you can set the knees down if you want them playing. If this is too much, but keep pushing the ground away. So see my upper body, nothing is changing. Just set the knees down. Okay, you can set the knees down here in the beginning. Let's do this all together. And then shift forward. Bend your arms. Lower all the way down to the ground. Untuck your toes. On your inhale, lift your chest up off the ground. Flex your butt and lift your hands up off the ground as well. Squeeze your shoulder blades together. Lift the chest up as high as you can. Press your hips into the mat. Press your feet into the ground. One more deep breath in. Lift up. Exhale, release.
When you're ready, move the hips back towards the heels for Child's Pose. Walk the hands forward. Bring the knees minor part. Big toes together. Find some more length here in this in the upper body. Walk the hands forward. Sit the hips low towards the heels. And then move the hands over to the right side, stretching out the left side body. If you want more, maybe the left hand goes on top of the right. If you want even more, move the left shoulder up and down. Walk the hands back to center. Over to the left. Let's do the other side. Keep the right hip close to the right heel. Maybe right hand on top of the left. Maybe move around. There's never a reason to hold the poles still. It's your body. It's your pose. It's just a tool to explore your body. So why would you hold still? Use the pose to explore the different parts of the stretch. Back to the center. Plant your palms. Lift the hips up and back. Back to downward facing dog. Again, maybe with the knees bent, heels lifted.
The next inhale, left leg up and back. Three-legged dog. Bend your left knee, stack your hips. Point your left foot. Press into the palms. Try to keep the shoulders on the same height for now, at least. And try to find more length from the left pinky finger all the way to the left foot. With your next inhale, I come high onto the right toes. Exhale, left knee to the nose. Hold there. On a inhale, push the ground away. Flex your left foot. Exhale, left foot between the hands. Again, it's all about the control. Nice and silently. Rotate the right heel down to the ground. Straighten both legs. Maybe step the foot forward. Inhale, lengthen out through the spine. Exhale, fold forward and down. If you have, use blocks here for support. Keep a micro bend in the left knee so we don't hyperextend the joint. And then pull the left hip back a little bit more. [Music]
If you're next in a rib and the left leg a little bit. And then spiral lunge to the right side. Again, your version may be here, here, here, maybe here. It's all good. Hang out here for a moment. Find that pose. Feel it. Then look forward. Move forward for low lunge. Right knee down. Goes down to the ground. Untuck the right toes. Reach arms up high. Move the hips forward and down. Engage your glutes. Again, if this is too much on the left hip crease here on the left side, back off a little bit. What we're trying to stretch you as the right hip flexor, the front side of the right hip. Hold that beach ball over your head. Fingers are nice and active. Pull the lower belly in. Core is engaged. One more deep breath in. Exhale, release the hands back down to the ground. Plant your palms. Push into your palms. Pushing to the inside of your hands. Coming to the right toes. Lift the right knee up. Step the left foot back. Plank pose. Again, you decide. Knees down or up. We're gonna do our first chaturanga. Shift forward. And B with the knees down. And then bend your arms. Chaturanga. Elbows are close to the body. Elbow is stacked right above the wrists. And then lower all the ground. Untuck your toes for cobra pose. Bring the hands underneath your shoulders. Flex your butt. Press into your palms. Squeeze the shoulder blades and the elbows together. Neck is nice and long. You look down to the front of the mat or in front of you. Let's take one more deep breath in. Exhale, release.
When you're ready, back to Child's Pose. And downward facing dog. We're gonna do our first Sun Salutation A. It's a very important. Or you will see it a lot in any vinyasa yoga class, usually. So we'll guide you through it nice and slow. So with your next inhale, lift your heels. Bend your knees. On your exhale, step or walk the feet forward between the hands. Inhale, lift up halfway, long spine. Maybe hands to the shins. Exhale, forward fold and down. Inhale, come all the way up to standing. Arms over your head, palms touch. Mountain Pose. Exhale, hands down to the heart. Inhale, arms lift, palms touch. Exhale, forward fold. Inhale, lift up halfway, long spine. Exhale, place your hands. Step the feet back. Plank pose. Again, you decide. Knees up or down. We're gonna shift forward. Come high onto the toes. Bend your arms. Chaturanga. On your inhale, flip your feet. Straighten your arms. Upward facing dog. An upward facing dog. Again, flex your butt. The only thing touching the ground is the tops of your feet and your hands. Push the ground away. Move the shoulders back, the chest forward. Let's take one more deep breath in. Exhale, downward dog. Move the hips up and back.
Let's do one more like this. Inhale, lift your heels. Bend your knees. On your exhale, step or walk the feet forward. Inhale, lift up halfway. Exhale, forward fold. [Music] In high, rise all the way up to standing. Arms over your head, palms touch. Exhale, hands down to the heart. Inhale, arms lift. Palms touch. Exhale, forward fold. Inhale, lift up halfway. Exhale, place your hands. Step the other foot back. First plank pose. Again, you decide. Knees up or down. Push the ground away. Shift forward. Bend your arms. Chaturanga. Inhale, upward dog. Trip the feet. Look straight ahead. Exhale, downward dog. Take a deep breath in through the nose. Open mouth, exhale. In opera nose, open mouth, let it go. Inhale all the good things. Open mouth, let all the things go that you don't need anymore. Till next inhale, lift your heels. Bend your knees. Let's do Sun Salutation B. Exhale, step, walk, float two feet forward. Inhale, lift up halfway. Exhale, forward fold. Now we're coming with the inhale in chair pose to sweep the arms up. Either feet together and knees together, or both apart. I'm gonna bring both together. Reach the arms up high. Pull the lower belly in. Bend your knees. I mean, we don't want to stick a stick out our butt too much. We want to attack the tailbone. Find length in the lower back. Just like how we do in plank. And then reach arms up high. Bend your knees a little bit more. Let's take one more deep breath in. Exhale, forward fold. Inhale, lift up halfway. Exhale, step the feedback. Plank pose. Now this mini sequence is called vinyasa. That we did before. Shift forward. Bend your arms. Chaturanga. Inhale, upward dog. Exhale, downward dog. That one is called vinyasa sequence. Only Minya, Minya, a mini sequence. I did a video about this where I explained, break down every single pose. So I recommend you watching this. But what vinyasa means is really only transition. So you can always skip those vinyasa. You can set knees down. You can add anything to it. You can leave something out. This is the beauty of yoga practice. You can make this your own because it's your body, you and your niek. So you can modify to your needs and do what feels good for you right now, today, and whatever you're in the mood for.
With your next inhale, right leg up and back. Three-legged dog. Come higher on to the right toes. Exhale, right knee to the nose. Hold it there. Inhale. Exhale, right foot between the hands. Crescent lunge. Rise up strong. Reach arms up high. Look down to your right big toe. Make sure you can see the right big toe. Just a little bit inside the right knee. And then move the left heel forward. Bend your right knee a little bit more. Pull the lower belly in. Reach your arms up high. That's like one more deep breath in. Exhale, for you to rotate the left heel down to the ground. Keep the right knee nice and bent. Extend your arms to the front and back of the room. Again, right knee, right big toe. Find the right big toe inside the right knee. Energize to your fingertips. Keep the left leg straight. Right like I spend a lot. And relax to shoulders down. I never understood what this means when I started doing yoga because you lifting your arms. So how can you relax your shoulders? It just means don't have the shoulders up to the ears. Try to lower them down. I think lower is a better word. Then relax.
With your next inhale, reverse warrior. Right arm up and back. Maybe left hand to your left shin or thigh. Exhale, extended side angle. Right elbow to right thigh. Left arm over your head. Inhale, reverse. Exhale, cartwheel the hands down to the ground. Step the right foot back. Take Jo vinyasa. Your transition to a downward facing dog. Other side. Inhale, left leg up and back. Three-legged dog. Come high onto the right toes. Exhale, left knee to the nose. Hold it there. Inhale. Flex your left foot. Exhale, left foot between the hands. Crescent lunge. Rise up strong. Left knee, left big toe. Reach arms up high. Hold that beach ball over your head. Fingers are nice and active. Move the right heel forward. Maybe sit down a little bit lower. Let's take one more deep breath in. Exhale, right hand, right heel down. Oreo to your left knee. Left big toe. Find your stance. With your next inhale, reverse. Exhale, extended side angle. Inhale, Bieber's. Exhale, cartwheel the hands down to the ground. Step your left foot back to meet the right. Plank pose. Knees up or down. Your vinyasa on your transition to downward facing dog. Open mouth, exhale. Inhale through the nose. How open mouths, let it go. One more time. Inhale, open my mouth, let it go.
Put your next inhale, right leg up and back. Come high on your left toes. Exhale, right knee to the right tricep. And then cross the shin over the mat for pigeon pose. Move the left leg back and lower the hips down. Untuck the left toes. Maybe he was a block he underneath the right hip. Come onto your fingertips. Really important to flex the right foot to protect the right knee. If you wanted more gentle, bring the right heel closer to your left hip. If you want more, bring it more forward so that the shin is more parallel to the front. And then sit up nice and tall. Pigeon pose. Actually a back bending post. You want to sit nice and tall. Flex your bud. Pull the shoulders back. Look straight ahead. And then when you have enough here, you can walk the hands forward for sleeping pigeon. Maybe this is already enough. You want to fold forward over the right shin. Maybe come onto the forearms. Maybe bring the chest all the way down to the ground. Whatever works for you here. I have sensitive knees, so I need to be careful with Pigeon. So if you have sensitive knees as well, then really make sure you flex that right foot to protect the knee joint. If this still doesn't help, then you know, back off a little bit. There's no need, no pain, no gain doesn't apply in yoga. So if you have pain here, you gain nothing but an injured body. So you want to really be care with the body here, especially with the knees. So sensitive. And so far we work a lot on prac on practice and control and strength. And that's very important and typical thing in vinyasa yoga practice. But you also need to work on the other side, which is the in part. We always have to be in and the yang. And they both need to be in balance. So far we did lots of yang, lots of working hard, strength, control. Now we are in the yin part of the practice where we try to relax more, surrender and stretch.
Slowly release. Sit onto the right hip. Bring the left leg all the way forward and around. So at the left foot is outside the right thigh. Make sure that this feels good. Maybe they, you know, I have pretty long legs, so my thighs come up really high. Maybe it looks different for you. It doesn't matter. Bring the left hand behind you on the ground. Inhale, lengthen out through the spine. Reach the right arm up. Exhale, twist to your left. Hook the forearm, the triceps. Maybe grab the knee. Rotate to your left. Most important here to keep the spine nice and long. They had nice and long. Lengthen up through the crown of your head. And then slowly release. Lean to your right side. Extend the right leg forward. I'm gonna scoot back a little bit. And then we're coming into half cow face. So try to bring the thighs together. Try to stack the knees. Flex the right foot. So at the right toes are pointing towards you. Take a deep breath in. Reach arms up high. Exhale, fold forward and down. Here in this one, grab whatever you can. Maybe grab the shin. Hands on the ground. Maybe it looks like this for you. And this is already an intense stretch. You don't have to come all the way forward. Again, it doesn't matter how this looks as long as you feel this. And the function of this pose is to stretch the hamstring, the backside of your right right leg. Maybe you feel it in the lower back, maybe in your outer hip. As long as you feel this, it feels good. You're doing everything right. Now if you add the breath to it and find stillness in the pose, then we can also call it yoga. And again, see how much can you relax? How much can you let go? You next inhale, slowly release. Release the left leg. Cross your ankles. Roll over the knees. Maybe take a vinyasa here. Your transition to downward dog. Knees up or down to downward-facing dog.
Other side. Left leg up and back. Inhale, come high into the right toes. Exhale, left knee to the left tricep. Hold it there for a second. And cross the shin over the mat. Move the right leg back. Lower the hips. Maybe use a block underneath the left hip. Untuck the toes. Come onto your fingertips. Again, if you want more, bring the heel more forward. If you want less, bring it closer to your hips. Come onto your fingertips. Sit up nice and tall. Flex your bud. Band. Pull the shoulder. When you have enough, walk the hands forward to whatever degree is accessible and comfortable for you. Maybe this is perfectly fine. That's where you're at today. Maybe forms I'll. Maybe chest down. Whatever it is. Again, relax. See and if you like challenges, challenge yourself. How much can you let go? And how much can you relax in this pose? We're targeting here is the left outer hip, the left piriformis muscle. If you're into running, then this might be a little bit tighter for you. So recommend doing this a little bit more. But wherever you are, really checking of the left knee. There should not be any pain or sensation in the left knee. And if there is, then slowly back off a little bit or flex the left foot a little bit more.
Slowly release. Come onto your hands. Straighten your arms. Sit over to the left hip. Bring the right leg forward all the way around for seated twist. Sit up nice and tall. Right hand behind you on the ground. Inhale, reach your left arm up. Lengthen out through the spine. Exhale, twist to your right side. Maybe here, one hip, one butt cheek lifts up. That's perfectly fine. There's no need to force both hips or both sides down to the ground. That's more gentle for the sacrum. Creates more space if you just let it float off a little bit. Maybe look over the right shoulders. By nice and long. With every inhale, length north to the spine. With every exhale, maybe trace a little bit deeper. You don't have to. Just slowly release. Lean to your left side. Extend the left leg forward. Half cow face. Try to stack your knees. Move the thighs closer to each other. Flex the left foot. Take a deep breath in. Reach your arms up high. Exhale, fold forward and down. Maybe to this. Maybe here. Maybe here. Whatever you need to do to feel the stretch and your left hamstring, your left outer hip, your lower back. Maybe that's perfectly fine. I can also only tell you where you're supposed to feel the stretch based on the anatomy of the pose or where I feel the stretch. But ultimately, you're going to feel the stretch where you need it the most. And that can be very different to what I tell you here or where I feel it. Maybe close your eyes. Relax. Last couple minutes of class. I can remember it's all about the breath. Sending that breath into the sensation, into the parts of your body where you feel this pose, where you feel a stretch, or where you feel the string. So you can think of it as a meditation. While we are in those poses, especially when y'all say yoga, since it's so connected to the breath, it really is a moving meditation.
Slowly release. Extend the legs forward. Maybe shake them out. Bring both feet together. Last little stretch here. Keep the spine nice and long. Hands behind you. And then move the chest forward. Instead of rounding your back, try to move the chest forward. Keep the head nice and long. Don't try to look forward. Keep it nice and long as an extension of the spine of your back. And then move the chest forward. You may be bring the hands forward as well. Grab your feet and pull yourself forward a little bit more. But again, the movement is forward. The neck is neutral, nice and long. Slowly release. Last one here. Bring the feet down to the ground. Hands behind you. Fingertips pointing towards you. Press into your palms. Press into your feet. Lift your hips up high. This one, it's called reverse tabletop. Flex your butt to lift your hips up. Actually, it's a second to last one. I have a little bit more. And then from here, whatever you do want to do with your head. For some people, that feels good to have the head backwards. For me, I like it better here. But you don't have to do what I do here. Maybe try out both and decide what feels better for you. Then move the hips forward. Lower them all the way down to the ground. Keep the hands where they at. Inhale, move the chest forward. On your exhale, bend your arms. So I talked about the yin and the yang in our practice. We want to find both. Find the balance. So we did a lot of vinyasa, which means that mini sequence, plank, chaturanga, and all that. So we worked a lot on the shoulder, strengthening your shoulders, lots of control. And now we're trying to stretch and relax those parts so that things can balance out. Slowly release. Walk the hands forward. Extend the arms forward. Maybe now you feel the shoulders slowly come onto your back. For two rounds of bridge pose. Bring the heels close to your hips. A little bit wider than hip-width apart. Head down to the ground. Keep that space between the chin and the chest. And then press into your heels. Lift your hips up. Flex you about as much as you can. Maybe come a little bit higher on your shoulders, your shoulder blades. But keep that space here. Most importantly here is to flex you about as much as you can. Press into your heels and lift your hips up as high as you can. And then soften the breath. Down scented breath into this sensation. Take one more deep breath in. Exhale, release everything down. Keep a little arch in your back. We're gonna do one more rounds. And that's one more. Press into your heels. Lift your hips up high. Come on to your shoulder blades or your shoulders. Keep that gap between the chin and the chest. Maybe interlace your hands behind your back. Flex your button. Lift your hips up high. Without doing anything. Imagine you're pulling your heels closer to your shoulders. So they'll fire up the entire back side of our body. Strong glutes are so important. Strong, strong, but very important to have a strong core. And also to prevent any lower back pain. From here, reach arms up over your head. Lift your heels up. Stall you roll down the spine, vertebra bomb from rotary to whatever from top to bottom. Relax your form moments. Bring the arms back to the side. Forward. Always after backbend, so you want to take a little bit of a break. We're gonna hug your knees into the chest. Yet every gonna hugged it knees into the chest next. But you want to take a little break in between between back bends and forward falls. So now how good knees into the chest. Give yourself a huge hug. Be proud of yourself for everything that you have accomplished in this practice today. This week. You can be very part of yourself. Let's take a deep breath in for the lungs all the way up. Hold your breath at the top. Take one more little sip of air in. Open mouth, exhale. Release your heels to the corners of the mat. Palms facing upwards. Bring your arms out to the side. Legs right apart. Savasana. Final pose of your practice. Fully relax your body. Let go of controlling the breath. Let your breath and your body come back to its natural rhythm. And give your body some time to process and go through everything it needs to go through. Because we put it in a lot of poses, movement, control, to breath control. The body. Now it's time to reap the benefits of your practice. We just relax here on our back. Breathe. Observe the breath in and out. Put a nose. Feel free to just let the video end or pause it or stay here however long you want. Thank you so much for joining me today. Thank you for showing up. Rolling out the mat. And thank you for sharing your practice with me. Love and gratitude. Namaste. [Music] [Music]