Yoga Flow for Root Chakra Healing (live yoga class)

Coming into an easy seated pose, sukhasana. Just hop over your mat. Lengthening your spine, relax down through your shoulders. Bring the crown of your head directly over your tailbone. Begin to breathe in and out through the nose, allowing your energy to come into the space. And by the space, we mean the whole jungle. Letting the sounds around you become a part of your moving meditation today. Take a deep inhale through the nose. And then you exhale, open the mouth. And if it feels comfortable, let your eyes slightly close. Or if it feels more comfortable to look at a single point and a drishti, maybe even feels more comfortable to get rid of your gum so that you don't choke on it while we're doing yoga today, that would be really awesome. We're blessed to be here together in this space, creating unity, love, happiness, enjoyment. The things that life is all about, the fulfillment, the reason why we exist, our purpose here on this planet. We cultivate this centeredness, this ability to calm and restrain the mind stuff that we call the chitta vritti. We cultivate that in order so that we can be service to the world, so that in times of stress we can be the calm in the storm. Let us go ahead and bring in this space together with the single sound of Om, bringing your hands to the heart center, Anjali Mudra. Take a deep inhale. Om. Om. Opening your eyes, spreading your fingertips wide, roll over onto your knees, coming into your first downward facing dog. Oh, good. Ooh, ooh, pressing your heels toward the ground. Let your hips ride high. Let your fingertips spread wide, looking through your legs, or if you can, look at your belly button. If it feels good to bend the right knee, press into the left heel. On your next inhale, switch sides. Really slow, intentional. On your exhale, switch sides. Inhale. Exhale. And then from here, we'll walk our feet forward to our hands and grab on to opposite elbows. Slightly bend the knee. Let the weight come toward the balls of the feet and let the energy pull towards the top of your head, releasing your low back. Just to let it all release. Feet down. Release your hands to the ground. Place your hands onto your hips. Spread the toes wide. Ground through the earth. And on your inhale, slowly roll up to standing. Bring your hands to the heart center in Anjali Mudra. Inhale, arms reach to the sky. Exhale and dive forward. Inhale, look up, lengthen hands onto the ground, onto your fingertips. Exhale and fold. Plant your hands, step, hop, or float back, lower straight into Chaturanga. Look forward as you lower. Inhale to your Urdhva Mukha. Exhale, curl under the toes. Adho Mukha Svanasana. Breathing deep here, in and out. Now, through your practice today, I may offer an assist or a physical adjustment if you would like. If you would not like at this time for me to touch you at all during the practice— there's all kinds of reasons for that, don't feel bad— if that is how you feel, just kind of lift one leg so that I know to not give you an assist today. You got— looking forward, step, hop, or float your feet to your hands. You're going to inhale, look up and lengthen the spine. Exhale and fold. Inhale, arms reach to the sky. Exhale, hands to the heart center. Samasthiti. Inhale, arms reach. Exhale and fold. Inhale, look up and release. Exhale, plant your hands, step, hop, or float straight into your chaturanga. Lower down. Inhale, urdhva mukha svanasana, upward facing dog. Exhale, adho mukha svanasana, downward facing dog. Press the heels toward the ground, spread the fingertips wide, press the palms into the ground. Breathing deep here, in and out through the nose. Deep inhales, deep exhales. Looking forward, step up or float your feet to your hands. You're going to inhale, look up and lengthen. Exhale and fold. Inhale, arms reach to the sky. Exhale, hands to the heart center, samasthiti. Inhale, arms reach to the sky. Exhale, dive forward. Inhale, look up, lengthen with a flat back. Exhale, plant your hands, step up or float into your chaturanga. Inhale to your Urdhva Mukha. Exhale to your Adho Mukha. Breathing deep in and out through the nose. Deep inhales, deep exhales. Do you want me to help you with the float? Oh yeah. Do you want paddle on your fingertips? No, it's my gradual painting motion. Oh, I know. Oh, really? Oh, okay. Right here, you're going to hug the knees into the chest, coming into the hands down. Legs, legs hug in instead of like laid out. Okay, okay. All right, looking forward, step, hop, or float. Legs down, inhale, look up and lengthen Sorry, but let's— exhale and fold. Inhale, arms reach to the side. Exhale, hands to the heart center. Inhale, arms reach. Exhale, dive forward. Inhale, look up and breathe. Exhale, plant your hands, float back, Chaturanga. Inhale to your Urdhva Mukha. Exhale to your Adho Mukha. So we're going to keep here, in and out through the nose. Deep inhale. You're gonna look forward. Step, hop, or float your feet to your hands. Inhale, look up and lengthen. Exhale, unfold. Inhale, arms reach to the sky. Exhale, breathe. Hands to the heart center, samasthiti. Last Surya Namaskar A. Inhale, arms reach. Exhale, dive forward. Inhale, look up and lengthen. Exhale, plant your hands, step, hop, float into your chaturanga. Lower. Inhale, urdhva mukha. Exhale, adho mukha. Breathe in, get your hands out through the toes, spread the fingers, plant those hands into the ground. Maybe your hands are really on your whole front. Inhale. Exhale. Oh, tight. The weight of the world is on your shoulders. Yeah, right? It'll be nice to get a massage. And looking forward, step, hop, or float your feet to your hands. Inhale, look up and lengthen. Exhale out, fold. Inhale, arms reach. Exhale, hands to the heart center. Close the eyes. Samasthiti. Feel the heart beating on the tips tips of your fingers. Breathe in peace. Life force energy, prana, moving through your body. The consistent movement of blood pumping through you, making the body work. Giving you the filter through which you experience this planet. Our bones, our blood, our muscles, our first chakra of strength, energy that connects us to the earth. Toes and heels together, bend the knees, arms to the sky, open the eyes. Utkatasana. Exhale, fold forward. Inhale, look up and lengthen, plant the hands, step, hop, or float into your chaturanga. Inhale to your urdhva mukha. Exhale to your adho mukha. Right foot comes forward. In between your hands, left foot pivots, arms to the sky, Virabhadrasana 1. On your exhale, move all the way through your vinyasa, hands to the ground, high plank to low plank position. Inhale, Urdhva, exhale, Adho. Left foot forward, right foot turns. Inhale, arms to the sky, Virabhadrasana 1. On your exhale, both hands come down, High Plank to Low Plank. Inhale, Urdhva. Exhale, Adho. Breathing deep here. Inhale through the nose. Inhales. Breathe in. Looking forward, step, hop, or float your feet to your hands. Inhale, look up and lengthen. Exhale and fold. Bend the knees, arms to the sky, Utkatasana, Chair Pose. Come to standing, hands at the heart center, Samasthiti. Inhale, bend the knees, arms to the sky, Utkatasana. Exhale, dive forward. Inhale, look up, lengthen. Exhale, plant, chaturanga dandasana. Inhale to your urdhva mukha. Exhale to your adho mukha. Right foot forward, left foot turns. Inhale, arms to the side, urdhva dandasana. 1. Exhale all the way down, high plank to low plank position. Inhale, urdhva. Exhale, adho. Left foot forward, right foot turns. Inhale, arms to the side, virabhadrasana 1. Exhaling all the way down, move through your vinyasa to your downward facing dog. Breathing deep here, in and out through the nose. Nicole, do you want to do the jump forward, then handstand? Yes, yes, you remember it? I remember it very well. Yeah, so when you come forward, you're going to hug your knees into your chest, and your knees will be bent, and you'll come, um, hips in line with your shoulders, in line with your wrists, and I'll just be here to help you. Okay. Okay, take a few more breaths. Knees to my chest. Knees to your chest. Hug those knees in tight, and then the rest of the body is straight up like a handstand. Okay, just a jump forward with a swoosh. All right, looking forward, step, hop, or float. Hug the knees in, hug the knees, hug the knees into your chest. Good. Bring them down. Forward. Oh good. Let's inhale, open up, lengthen. Exhale and fold. Bend the knees, arms to the side. Utkatasana, fierce pose. Come to standing, hands at the heart center. Samasthiti. One more Surya Namaskar B. Inhale, bend the knees, arms to the sky. Exhale, dive forward. Inhale, look up and lengthen. Exhale, plant your hands, step up or float into your chaturanga. Inhale, urdhva mukha. Exhale, adho mukha, right foot forward, left foot turns, here, vajrasana 1. Exhale, move through your vinyasa. Left side, moving at your own breath pace. From your downward facing dog, let's take 5 breaths here. Can you jump, Michelle? I'm gonna try. All right, let's, uh, have one— can you do it with Raquel really quick? And then this is what I'm gonna do with you, okay? All right, looking forward, step, hop, or float. Hug the knees in. There you go. Bring them back. Come back to down dogs. Look forward, hug the knees in tight, tight. Straighten your arms. Straighten the arms. There you go. Legs down. Nice. That was really good. Inhale, look up, lengthen. Exhale and fold. Bend the knees, arms to the sky, Utkatasana. Come to standing, hands at the heart center. Good. Bring your toes and heels about 2 or 3 inches apart, whatever feels good to you. I'm going to spread the toes freakishly wide. Inhale, arms reach. Exhale, fold at the hips, grabbing onto your big toes in a yogi toe lock. Inhale, look up and lengthen. Exhale and fold, bend the elbows. Inhale, look up, lengthen. Slide the hands underneath of the feet so that your toes touch your wrists or the tips of your fingers, whatever feels most comfortable to you. Inhale, look up, lengthen. Exhale and fold. Inhale, look up, lengthen, hands onto the hips. Exhale. Inhale, slowly roll up to standing. Spread your toes wide. On the right foot. Ground down through the right foot. Pick a point in front of you that's not moving and bring the left leg onto the right leg. So left foot comes onto the right leg, wherever feels comfortable. If it comes around your knee, make sure that you're not putting any pressure on the knee joint. Know that balance has less to do about physical ability and more to do about mental state. You've been doing a lot of traveling, you're in a new place with new people, there's a lot of excitement going on. So don't judge if your leg isn't— Vascula mea. —elevated to the highest level of nirvana today. You're gonna be all right. If it feels good, go ahead and reach your arms to the sky. Wow. Slowly bring your hands back to the heart center. Bring your right hand onto your right hip, left hand onto the left knee. Bring the left knee into the center. From here, if you would like, if it's in your practice, you can reach down and grab onto that left big toe and extend the leg straight. If that's not in your practice, it's okay to keep the knee bent. Take a few breaths here before you open it to the side. You can always keep the knee bent and then extend the right arm out. You can do a Captain Morgan style, hand on the knee. And then slowly bring it back to center. If you're still off, you can bring that leg behind, grab onto your big, big foot. Up into extender. I meant to say heel toe, but that wasn't right. Just grab onto your foot. We're going to come into minasaranjasana, dancer's pose. So press the foot into the hand, lead with the chest, opening up. So when you're ready, you can go ahead and slowly bring it down. We'll do the same thing on the other side. I'm going to talk you through that, but now you know what's happening, so it's good. You're good, you're good, you're good. Great. I know, I saw. What is it? Chicken. Chicken over here. Oh my, okay, chickens. All right, there's chickens on one side, monkey on the other side. Oh, that's not the guy from this morning, I feel like. Hola! I'm pretty sure he speaks Spanish. No! Come join us! Don't come join us! Come join us! So he's coming now. I know it's going to be— now you have to balance. You're called the monkey. All right, hold up, toes spread wide. You're going to show us how to do it. Ground into the earth. Right foot comes on to the left leg, wherever it feels good to you. Take a moment to find a drishti, a focal point in front of you, and when it feels good, bring your arms to the staff. We're really in our first chakra right now, those balancing postures, standing strong poses. Slowly bring the hands back down. Try to keep the foot up, bring the knee in, hand on to the knee. Left hand onto the left hip. If it feels right to stay here, you can. If you want to extend it straight forward, holding on to your big toe in a yogi toe lock, you can take a few breaths here. Once you find your balance, then move to the right side. The left arm extends out. We're going to slowly bring it back to center. We're going to bend the knee and bring it behind the body. Grab onto the back foot with the right hand, then press the right foot into the right hand as you open left arm forward. You can see that the Pilates people definitely put their work in. Pilates forever. Slowly release down. And shake it out, shake it out. Do the hokey pokey and turn yourself around. All right, from the top of your mat, inhale, arms reach to the sky. Exhale and dive forward. Inhale, look up, lengthen with a flat back. Exhale, plant your hands, chaturanga dandasana. Inhale to your urdhva mukha. Exhale to your adho mukha. Deep inhale through the nose, stick the tongue out. This is simhasana, lion's breath. Right foot comes forward in between your hands, left foot pivots, heel to heel alignment, arms to the sky. Good. Nirbhadrasana 1. So front knee is bent, front heel is in line with the back heel, back big toe points to the front left corner of your mat, left hip comes forward as the right hip pulls back. So if the back toe is not in alignment, we can't do the hips in alignment. Bend into the front knee, bring it directly over your front ankle. Pull up through your mula bandha and then your uddiyana bandha, so hollowing out through the first and the second rib, and then draw your shoulder blades together. And again, uddiyana bandha, rotate the hips under so you have a nice long flat back. And if you'd like, bring the palms together, look up at your palms. Breathing deep here, in and out through the nose. And on your next exhale, move through your vinyasa. And we'll meet in downward facing dog. Adho Mukha Svanasana. Building strength, building stability, building a foundation for the next 7 days together, 6 days together, however many days we have. It doesn't really matter. The, the time we together in this amazing place. Inhale through the nose. Exhale, Lion's Breath. Left foot comes forward in between your hands, right foot pivots, front heel is in line with the back heel, back toe points to the front right corner. And then inhale, reach your arms to the sky. Always start with the base in your posture and work your way up. Bring your right hip forward, left hip back, evenly distributing the weight on both feet. Bring the left knee directly over the left ankle. Pull up through your mula bandha, so hollowing out at the base of the spine. And now your uddiyana bandha, so that the first and the second rib become empty. We draw those shoulder blades down the back. Rotate the hips under, and if it feels good, bring the palms together. Look at your palms in the sky. Breathing deep here, in and out through the nose. On your next exhale, move through your vinyasa. Simple, strong, calculated alignment allows us to find that balance, allows us to find that stability in our life. It is through our yoga practice that we cultivate the life we want outside of the mat. The strength that we want to bring into our city. Deep inhale through the nose. Exhale out the mouth. Right foot comes forward in between your hands. This time, left foot is going to turn parallel to the back of the mat. Left arm swings all the way back for Virabhadrasana 2, opening your side of your body all the way to the side of the room here. So every part of you is going to be looking towards me first. Sliding, slip sliding away. All right, arms in line with each other, front heels in line with the arch of the back foot. Press through the outside of the back foot so that you feel the back arch begin to rise. Bring the front knee directly over the front ankle. Allow the left hip to pull back, right hip pulls back, right knee opens towards the right pinky toe. Arms are in line with each other. Draw your shoulder blades into each other and then drop them down. Micro movement. Pull in through your uddiyana bandha. Suck in through the core. Turn and look at your middle finger. Okay, you're just a weapon. Sink deeper. Inhale. Exhale, windmill, both hands down. Frame the front foot, step back, high plank position, sujatarangadandasana. Look forward as you lower. Inhale, urdhva mukha. Exhale, adho mukha. Breathe in through the nose, exhale out the mouth. It's like hot yoga, only it's hot, sweaty, moist yoga. Left foot comes forward, right foot turns so that your right foot is parallel to the back of the mat. Tuck the toes in, line the arch of the back foot, windmill the arms up. Good. Press into the outside of the back foot so that you begin to feel that arch rise. Evenly distribute the weight on both feet. Allow the right hip to pull back, left knee open towards the back pinky toe. Pull in through your mula bandha and your uddiyana bandha. Hollow out through your first and second ribs. Draw the shoulder blades together and then down. Good. Cooking in the pickle hip-hop middle universe. 2. See if you can sink a little bit deeper. Take a deep inhale. Exhale, come up. Both hands down, turn that left foot, step back. Move through your vinyasa at your own pace. Looking forward as you lower. Very nice. Into your downward facing dog. Take a deep inhale. Exhale. Right foot comes forward, left foot serves. Same base as Virabhadrasana 2. Arms come up, straighten front leg. Let your left hip pivot back to the back of the room. Reach your right arm forward. Now, turn, look at your left middle finger, but I want you to reach, reach, reach, reach, reach, reach, reach, and then when you cannot reach anymore, then you bring the hand down. Let them come to the side. The thoracic spine, not the shoulder, the, the right ear. Look down at your big toe, slightly bend the front knee, come back up. Here, a two windmill, both hands down, frame the front foot, step back, side plank, the low. Inhale, arch long spine, right Breathe out all the time. Left foot forward, right foot turns. Here we go for the 2. Straighten up that leg. Straighten that leg. Take the foot down. And then reach forward, looking, looking forward. Don't come down. Breathe, breathe, breathe. And start again. And stop it. Push down with your big toes. Side to the front knee. Come back up. Windmill both hands down on your exhale. Do your vinyasa. From your downward facing dog, look forward and step up or foot to seated. Coming on. Start anew. Start anew. I started a fresh big toe on left side. I don't know what that means energetically, but the airness New Year, new toe. Never do this. Toes point back towards you. Press the back foot into the ground. Inhale, arms reach. Exhale, hands to the heart center. Close the eyes. Take a moment to thank yourself for coming here today, for doing this practice, for treating yourself to do the retreat and culture weekend. For treating yourself to being around these wonderful ladies of wisdom, love, hope, joy. You deserve this moment. You deserve these relationships. Inhale, arms reach. Exhale, fold forward. Grab onto your big toes. In yoga, you pull up the butt heels. Come middle. With each inhale, let your spine get longer. With each exhale, let your chest come close here. On your next inhale, slowly roll your way up. Keep the right leg extended, left knee bent. Left heel comes into your right leg. Left knee opens out. Inhale, arm reach. Exhale, A slight twist as you fold over the straight leg. Yang ji dao zhan. Slowly roll your way up. You're going to take your left leg over the right leg. Now you can keep that right leg straight if you want, or you can bend the knee, bring the heel to the bum. Inhale, left arm reaches. Exhale, left hand comes behind you, tent onto those back fingertips so you can keep your spine nice and long. On your exhale, press the leg into the body for a nice deep twist. You can hook your elbow around the outside if you want. I'm crying. I'm crying already. No, it's okay. I hear you. It's my wife. My mother-in-law is here. Go ahead and slowly detwist to the other side. And then you're gonna take that knee back to the ground and then sweep up, open the chest. Bring it back down and switch legs. So now your left leg is straight, right leg back. Sliding. It's okay, we're all sliding on this mat. You're not alone. This mat's sticky. It's sticky to me. Definitely quite blinding. Did you bring that with you? Yes. Oh, okay. I was like, that looks different than everyone else's here. I like— and it looks like your vibe. So that's my tried and true. I like it, I like it. You're not flipping around? No, nothing. I feel like the jade really sucks up. Don't you think the jade To be honest, the mat, my personal mat, the ThermaMat, I don't know if you can buy those here anymore. It's like my favorite mat of all time. I've had it for like almost 10 years. So I have only used the jade mat regularly, but the jade mats are very rubbery, so I would imagine that they would be— I've used the jade for about 20 years and I really like it. I feel like it sucks up the sweat. Some people like to have a towel on top of the jade mat. Even. Um, but you got to find the right combo for you. That mat that Paula and I have, the Grounders mat, that's like the best mat I've ever had. You remember using it in teacher training, like Grounders mat? Yeah, I love that one. Really thin though, so if you're someone that likes a thicky, it's not for you. But I like thin. Yeah. All right, inhale, arms reach. Exhale, Twist toward that left leg as you fold forward. Is it just me, or does everyone like all you can really think about is the next meal and how amazing it might be? My neck. Oh, okay, well, enough. My mind is always on food. That breakfast was amazing. That dinner last night was amazing. They're going to make khao khun mee for my lunch. I know, very thankful. It's a special request. I didn't want to push my luck and ask for pico and guacamole, so let's hope that that also— standard? I think that's standard with it. I don't know about that, but I don't want to set myself up. When you're ready, go ahead and slowly roll your way up. You're going to bring your right leg over your left leg. If it feels good, you can leave your left leg straight. If it feels good, you can bend that left knee, bring the left heel to the left bum cheek. One side might be slightly different than the other side. That's good too. Inhale, reach your right arm to the sky. Exhale, right hand pumps behind you. In the center, stay on the fingertips. Keep the spine really nice and long. Inhale, lengthen. Exhale, twist. Pull that right leg towards you. Move through the digestive system. After lots of traveling, it's good to clean that digestive tract. Whatever that sound is. You know, I was a little bit worried that we didn't have music, but the sound of the rainforest is incredible. We don't even need it. We don't even need it other than hearing a little bit in the front room this morning. No, right now. Right now. And I was like, okay, what were you thinking? I'm so glad we're here. Can't wait for Rose to get here. That hummingbird keeps showing up. Mm, who's that hummingbird? He's like right in your view. I know, the hummingbird is my totem. So whenever I see a hummingbird, I know that I'm on the right track. Yeah, did you ever read that book by Gabby Bernstein, The Universe Has Your Back? Go ahead and do twist to the other side to release. And then we'll take the open Wild Thing. We did 5 last time. Obviously, the side— whatever side we didn't do is this side. This side. All right then, go ahead and come back to center, lie onto the ground, and hug your knees into your tummy. Yeah, so in that book, The Universe Has Your Back by Gabby Bernstein, she says to pick a totem animal or any— I guess it probably doesn't have to be an animal, but she said animals. And anytime you see that, then you know that you're on the right track, that the universe is there with you, and that that moment is destined to be the way that it is. So yeah, so I'm on my cat right now. I'm on the red cat. There's my hummingbird. Um, and that stuff is, uh, monarch butterfly. Monarch butterfly. Monarch butterfly. That's beautiful. Well, I remember this one, but I've always been fond of more He read "Silver Hawk" today, and he told the story. He said Native Americans have a saying that's like, we really thinking about or manifesting whenever you see a hawk. Write the story of the hawk. Well, then you're going to feed a hawk. It's very interesting, but I also love butterflies as well. When I see them, I chase them around. Bring your feet onto to the ground. Bring your heels as close to your bum as feels comfortable. Bring your heels, your knees, and your hips in line with each other from a bone perspective. So we're thinking about our bones, not our fleshy parts. Bring your arms to your sides, in close to you, palms facing down. Lengthen the neck, let the chin point towards the ceiling. Take a deep inhale. On your exhale, lift your hips up. Setu Bandhasana, Bridge Pose. If it feels good to stay here, you can leave your hands onto the ground. If you want to bring that a little bit more into the thoracic spine, bring your arms underneath of you, clasp your hands and press the hands into the ground, pressing the hips higher. And if still you would like to come even deeper in that, you can bend the elbows and bring your hands onto your hips. To lift the hips higher up off the ground. I hope we can catch the capybara. I'm going to go grab those and walk them out. That thing, capybara, it's called a— what does it say? A or something. I don't remember. I mean, this looks pretty close to South America. Maybe they're like relatives. I'm gonna, I'm gonna ugly ass. Okay, I'm gonna look later. Okay, go ahead and slowly bring it down. Bring your feet as wide as the mat. Bring the knees together. Hands come into the prayer position onto your third eye. Close the eyes. Feel the low back rest and release into your mat. This time you could repeat the Setu Bandhasana Bridge Pose that we just did, or if you'd like to come into Urdhva Dhanurasana, bring your feet back into the same position, arms overhead, fingertips point back towards the body, palms flat on the ground. Press up into your head first and then press all the way up, straightening the arms. Urdhva Dhanurasana. See if you can bring your chest slightly more forward. If that's easy for you, see if you can lift one leg, bend the knee. Well, I just had to throw it out there. Whenever you're ready, you can come back to resting pose. Feet as wide as the mat, knees together, hands at the ribs, lifting up the third arm. We'll take one last back bend before we come into our finishing postures. Your choice, Setu Bandhasana or Urdhva Dhanurasana, full wheel. Bridge or wheel, your choice. Nice, nice, nice. That is also nice. That is also nice. I love them all. I love everyone. When you're ready, same resting pose. Let's hug the knees into the chest, roll a little bit. You're going to bring your right foot so that it cuts in half your left quadricep, and then bring your right hand through your leg. Left hand comes to the outside of the left leg and pull that left leg towards you. Now you can bring the hand if you want a little bit deeper in this stretch in the hips. You can bring the hands to the outside of that leg. It's that Still not enough for you, you can bring your right arm around the right leg and then hug all the way deep in. Bring the right arm out, bring it back out here. Okay, so then open them like this. Yeah, hug it all. Oh. Yeah, if you move this too, if you move this like here so it's like cutting like that, and then it's like really a lot. Good, that's good. Okay, this right here is looking pretty It says, haha. Very slowly release. Switch sides. Very slowly release. Hug your knee into your chest. Bring your arms off to the side in a T position. Let your knees fall to the right as you look to the left. Slowly bring it back to center. When you're ready, bring it back to the center. Bring your legs as wide as your mat. Bring your arms to to your sides, palms facing up for final resting pose, shavasana. Take a deep inhale through the nose, exhale out the mouth. I want you to bring into your mind any worries that you might have brought with you on this trip, anything that might have come, any trickle that was left. And I want you to get ready in this moment to say, you know what, this is something that I do not have to carry with me through the rest of this week. This is something that I can release and let go. So what we're going to do next is we're going to take a deep inhale, then we're going to let it go out really loud, as loud as the jungle can hear, reverberating around these ginormous leaves. I've never seen leaves this big on plants everywhere in my life. So just let the leaves take your worries. So take a deep inhale and let those worries go. Okay, but this time for real, all right? So bring that into your mind, what it is you want to release, because we're going to just effin' let that go for the rest of this trip and ain't coming back, and ain't not coming back for the rest of this trip. Take a deep inhale. Aah! Why do you weep? You throw yourself away again. Then you cry yourself to sleep. My foolish heart, when will you learn? You are the eyes of the world, and there's nowhere else to, to Father, go with us. Father, go with us. Michael, please. Michael, please. My foolish heart, why did you leave? You drove yourself away again, and you cry yourself to sleep. My foolish heart, when will you learn? You are the eyes of the world, and there's nowhere else to turn. Mother Golden Dawn, Mother Golden Dawn. Slowly begin to wiggle your toes, your fingers. Gently reach your arms overhead, stretching from your fingertips down to your fingertips. Bend your knees. Roll over onto your right side into a fetal position. Taking a few moments here. And use your left hand to press your way up into an easy seated pose. Hands to the heart center, keeping the eyes closed. Take this moment of gratitude for our practice today, for bodies that move, for minds that think, and for hearts that feel. May we be a beacon of hope and love to everyone that we interact with today. May we remember that it is a daily practice to find happiness peace, happiness, joy, and love. I'm so grateful to each and every one of you. What an amazing, wonderful practice. Let's seal this class with the sound of Om. Taking a deep inhale. Om. The light within me honors the divine and beautiful light within each and every one of you. Namaste. Namaste. Thank you everyone! We got you a little something something! A gift! Is this my black jewelry? It's not black.