Yoga with College Soccer

Good morning, mom, or good afternoon. I'm going to take you through a yoga class today. I'm very excited to do this with you. When you're ready, uh, if you have a block, that would be great. If you don't have one, that's okay too. We're going to start in child's pose. Bring your big toes to touch, take your knees wide, raise your arms over your head, gently place your forehead to the floor. Breathe here. Deep breath inhale. Deep breath exhale. Pretend like you're breathing through a straw. Constrict the back of your throat. Your ujjayi breath. This builds heat in the body. At any time during this practice, you can make your way back to child's pose. During today's class, I'll be offering hands-on assists. If you prefer that I do not come onto your mat today, please signal me now. Inhale, rise up to chair, tabletop. Stack your shoulders over your wrists. Stack your hips over your knees, sway back and forth. See which side might be tighter or looser today. Exhale, downward facing dog. Press your palms into the mat, send your— tuck your toes, sit Send your hips up and back. Send your gaze to the back of your feet. Pedal your legs back and forth. Deep breath here. Inhale, take your gaze to the top of the mat. Exhale, walk your feet forward, ragdoll. Generous bend in your knees. Let your crown hang low. Option to take opposite hand and opposite shoulder, sway back and forth. Maybe you yawn, nod your head, yes. Nod your head no. Inhale, rise vertebrae by vertebrae. Heel-toe your feet together. Bring your hands to heart center. Inhale, standing at attention. I'd like to offer an intention for today's class. Gratitude is one of which we can all make a big part of our lives. Take a deep breath. Inhale, abundance. Exhale, abundant gratitude. Inhale, raise your arms over your head, Mountain Pose. Inhale, Mountain Pose. Raise your arms over your head, hips over your ankles. Activate your core. Internally rotate your shoulders so your pinkies are facing one another. Draw your shoulders away from your ears, in towards your mid-back. Exhale, forward fold. Hinge at the hips, allow your hands to reach for the mat or touch the mat. Gentle bend in your knees, allow the crown of your head to hang low. Inhale, halfway lift, root into your feet, lengthen your spine, place your hands to your shins or to your thighs. I'm going to say that one again. Inhale, halfway lift, place your hands to your shins or to your thighs, lengthen your spine, activate your core. Think of an opposing line from the crown of your head all the way back through your tailbone. Exhale, forward fold. Place your palms on the mat, find your way to a seated position. I'll be demonstrating. That's not it yet. Exhale, forward fold. Option to have your toes touch. Inhale, Mountain Pose. Raise your arms overhead. Exhale, Forward Fold. Inhale, halfway lift. Exhale, place your palms on the mat. Find your way to a seated position. I'll be demonstrating 3 ways for us to go through our chaturanga, high to low plank. Option 1, remain in high plank, press into your hands, find your way to downward dog. Option 2, place your knees to the floor, inhale upward facing dog, exhale downward facing dog, find your way to downward dog. Finally, High plank. Inhale, hinge forward. Exhale, lower down. Untuck your toes, upward facing dog. Exhale, downward facing dog. Find your way to mountain pose. Heel-toes together. Inhale, raise your arms overhead. Exhale, forward fold. Inhale, halfway lift. Exhale, high to low plank, chaturanga. Option to take all, any of the 3 options we spoke about. I will be talking you through the traditional high to low plank. Stack your shoulders over your wrists. Inhale, lower halfway down. Untuck your toes, press through the palms of your hands, raise your chest forward. Upward facing dog. Press into the top of your feet. Exhale, press into your palms, send your hips back, untuck your toes. Downward facing dog. Exhale, downward facing dog. Press the palms of your mat to the floor, send your hips up and back, untuck your toes. Inhale, gaze to the top of the mat. Walk your feet forward. Exhale, walk your feet forward. Forward fold. Inhale, halfway lift. Exhale, forward fold. Inhale, rise to mountain. Exhale, forward fold. Inhale, halfway lift. Exhale, high to low plank, chaturanga. Send your feet back. Inhale, upward facing dog. Exhale, downward facing dog. One more time. Good job, Mom, doing great. Inhale, take your gaze to the top of the mat. Hop or walk forward with your hands. Option again, to use a block through the entire practice. Mom, it's a very good idea. It will help you reach the bottom. I prefer a block, actually. Inhale, halfway lift. Exhale, forward fold. Inhale, mountain pose. Option to toe heel your feet together. Exhale, forward fold. Inhale, halfway lift. Exhale, high to low plank, chaturanga. Inhale, lower down, upward facing dog. Exhale, downward facing dog. Paddle out the legs if you'd like to find a child's pose. Do whatever feels right for you and your body. I'm just going to switch the mat. Actually, I'll stay sideways for you. Now raise your right leg high. Inhale, raise your right leg high. Exhale, place your hand between your palms. This is where you can use your block. Low lunge. Inhale, Warrior 2. Swivel your back foot— do it this way for you— swivel your back foot so your toe is facing the phone. Actually, Mom, I don't know if that works. Warrior 2. Right foot forward. If I do it this way, right foot forward, left foot facing the same way as your stomach or away from your stomach, arms out to a T. I'm going to do that again. I'm going to do that again. Okay, back in downward dog. Inhale, raise your right leg. Exhale, place your hand between your palms, low lunge. Inhale, inhale, rise from your torso, reach your arms overhead, spin your back toes So they face the wall that your stomach is aiming at. Take your arms out to a T. Right— take your gaze over your right arm. Generous bend in the front knee. Stack your knee over your ankle. Take your right knee towards your pinky toe. Squeeze your feet together to activate your core and your glutes. Inhale, hinge forward. Exhale, extended side angle. Place your forearm to your thigh or to the inner side of the mat. You can use a block. Take your arms to 6 and 12. Take your gaze to your top hand. Reach your top hand toward the ceiling. Continue a generous bend in your front knee. Inhale, Reverse Warrior. Raise from your torso, raise from your torso, rise up from your torso. Activate your core, root through the ground of your feet. Send your right arm high, send your right arm up and back, send your back arm down your back leg. So you can see, tuck your tailbone under your hips, squeeze your feet together to activate your core. Take your gaze to your top hand. Inhale, cartwheel your hands to your mat. High plank, send your right foot back, high plank. Option, mom, to go on your knees like this. Send your right foot back, high plank. Inhale, chaturanga, high to low plank, chaturanga. Hinge forward, Upward facing dog. Exhale, downward facing dog. Inhale, raise your right leg high. Exhale, place your left leg between your two palms. Inhale, Warrior 2, opposite side. Generous bend in your front knee. Swivel your back foot so your toe faces the side wall. Bring your arms out to T. Take your gaze over your front arm. Stack your knee over your ankle. Take your knee out wide towards your pinky toe. Root through both feet evenly. Root through both of your feet. Root through both of your feet evenly. Inhale, hinge forward. Exhale, extended side angle. Press your forearm into your thigh or to the inner side of your foot. Send your right arm long. Arms are at 6 to 12. Reach with that top arm. Take your gaze to top arm. Know that anything is possible when we put our minds to it. Squeeze your feet together. Inhale, Warrior. Inhale, Extended. Extended. Inhale, Extended Warrior. Fuck it up. Extended Side Angle. I forget what this is called. Inhale, Reverse Warrior. That's right. Inhale, Reverse Warrior. Root through your feet. Rise from your torso. Send your front arm up and back. Take your back arm down your back leg. Tuck your tailbone underneath your hips. Continue to activate your core. Create an opposing line from your top arm. Reach your top arm high. Send your feet into the ground. To create an incredible side body stretch. Exhale, cartwheel your hands to the mat, send your front foot back to high plank. Inhale, hinge forward, upward facing dog, downward facing dog, chaturanga. Exhale, downward facing dog. Inhale, raise your right leg high. Exhale, place your hand between your palms. Inhale, Warrior II. Exhale, Extended Side Angle. Inhale, Reverse Warrior. Exhale, cartwheel your hands down to the floor. Send your right leg back, high to low plank, chaturanga. Inhale your left leg high. Exhale, place it between your palms. Inhale, Warrior II. Exhale, extended side angle. Inhale, reverse warrior. Exhale, cartwheel your hands to the floor, high to low plank, chaturanga. Inhale, take your gaze to the top of the mat. Exhale, walk your feet through your hands, find your way to a seated position for core exercises. Rebound side angle. Lie on your back, soles of your feet touch. Bring your soles of your feet to the floor, let your knees fall wide. Interlace your hands under your head. Inhale. Exhale, rise. Inhale, lower. Inhale, rise. Exhale, lower. Reach your shoulder off the mat. Inhale, rise. Exhale, lower. Oh, it's wrong. It's— sorry, it's inhale, exhale, rise. Inhale, lower. Exhale, rise. Inhale, lower. Exhale, rise. Inhale, lower. Exhale, rise. Inhale, lower. Exhale, rise. Inhale, lower. Exhale, rise. Almost done. Inhale, lower. Exhale, rise. 8, 7. Option to take your feet off the ground for a further challenge or bring them to reverse tabletop. 6, 5, 4, 3, 2. Bicycle pose. 1. Bring your knees to reverse tabletop. Send your right leg long. Reach your right elbow to your left knee on an exhale. Exhale. Inhale, center. Opposite knee to opposite leg. Exhale. Inhale, center. Exhale. Inhale, center. Exhale. Inhale, center. Inhale, center. Opposite arm to opposite leg. Send that straight leg— when you straighten your leg, send it nice and long. Reach that shoulder off the floor. Reach your shoulder off the floor. Send your straight leg long. 8, 7, 6, 5, 4, 3, 2, 1. Hug your knees into your chest. Remind yourself how amazing you are, a sense of gratitude. Give yourself a smile. Maybe circle your knees. On your next exhale, begin to roll yourself forward. To a seated position. Boat pose. Your feet are on the mat. Place your palms underneath your knees. Lean back. This is plenty activation for your core. Stay here. Option to raise your legs into the sky. Option to bring your arms out in front of you or overhead. Squeeze your knees together. Straighten your legs if it's in your practice. Try and raise your legs towards your eyeballs. Raise your legs toward your eyes, toward the ceiling. Breathe here. This is a static core, great for your transverse abdominal, the deepest part of your core. Continue to exhale. We're here for another 15 seconds. 8, 7, 6, 5, 4, 3, 2, 1. Place your feet to the floor if they're not already there. Wrap your arms around your chest. Bring your forehead to your knees. Another sense of gratitude for being able to be on your mat today. Excellent job, everyone. Excellent job, mom, with your core. Cross your feet. Walk your hands to the top of the mat. Roll over those cross feet, your cross feet. Send your feet back. To high plank. Inhale, hinge forward, upward facing dog, downward facing dog. Excellent job everyone. How about halfway through? About halfway through now. Inhale, Raise your right leg high. Exhale, low lunge. Place your foot between your palms. Feel free to use a block. Inhale, crescent lunge. Rise from your torso. Root through the grounds of your feet to help you rise. Reach your arms overhead. Your back foot heel off the ground, front toes facing the wall in front of you. Option to take your left arm out in front of you to help you square your hips. Generous bend in your front knee. Keep your pelvis underneath your hips, which might require a gentle tuck. Take your gaze to the wall in front of you. Inhale, bring your hands to heart center, hinge forward. Exhale, revolve crescent. Hook your left elbow over your right knee. Option to bring your back back knee down to the floor. Aim to stack your elbows in a straight line. Take your gaze to the top of the ceiling. Take your gaze to the sky. Press into your palms. Twist from your shoulders not just from your torso. One deep inhale. Exhale, sink a little bit deeper into your twist. Inhale, bring your hands Bring your hand to your mat. Runner's lunge. Take your front foot, heel toe it out to the wider edge of your mat. Ankle ahead of your knee. Option to again to bring your knee down to the floor. Option to bring your arms to a block, forearms to a block. If your back knee is down, untuck your toe, allow your hips to fall towards the floor. 4. If your knee is on the floor, tuck your toes. Place your palms into the mat. Send your front foot back. High plank. Stack your shoulders over your wrists. Activate your core. Inhale, side plank. Your base is your right hand. Left hand rises. Option to bring your right knee to the floor. Pivot to 90 degrees. Send your left arm high. Reach your hips forward. Take your gaze to your top hand. Option to raise your top leg. Bring your navel towards the midline of your spine. Activate your core. If I had a marble from your ear down to your heel, we would want the marble to not fall off either side. A straight angled body. Gentle soft bend in your in your front elbow. Gentle bend in your base elbow. Gentle bend in your right elbow. Inhale, bring your palm to the mat. High plank. High to low plank. Chaturanga. Inhale, upward facing dog. Down. Exhale, downward facing dog. Inhale, raise your left leg high. Exhale, place it through your palms. Inhale, root through your feet. Rise from your torso, arms, reach your arms overhead. Inhale, crescent lunge. Root through the grounds of your feet, rise from your torso. Raise, rise from your torso, rise from your torso. Reach your arms overhead. Back heel. Reach your back heel toward the sky. Gentle bend in your front knee. Inhale, bring your hands to heart center. Hinge forward. Exhale, hook your right elbow around your left knee. Aim to— option, drop your back knee to the floor. Press your palms together. Look to stack your elbows in a straight line. Take your gaze to the ceiling. Inhale, place your palms on the mat. Inhale, runner's lunge. Place your palms on the mat. If your back knee is already on the floor, you may leave it there. If you'd like to extend your knee off the floor, send your knee toward the ceiling. Heel-toe your front foot to the wide edge of your mat. Ankle— your ankle ahead of your knee. Send your ankle ahead of your knee. Option to bring your forearms to a block, forehead to the mat. Bring your forehead to the mat if it's in your practice. Gentle tuck of the tailbone for a greater stretch in your hip flexor. Place your palms on the mat. Exhale, high plank. Send your front foot back. High plank. Inhale, hinge forward. Upward facing dog. Downward facing dog. Upward Facing Dog. High to Low Plank Chaturanga. High to Low Plank Chaturanga. High to Low Plank Chaturanga. Inhale, hinge forward. Upward Facing Dog. Exhale, Downward Facing Dog. Inhale, Side Plank. Your left hand is the base. Gentle bend in your elbow. Option to drop your knee down to the floor. Raise your right arm high, reach toward the ceiling. Option to bring your right foot off the ground. Stack your ankles over one another, stack your hips over one another. Imagine a straight line from your head all the way down to your ankles. Continue a generous bend in that front elbow. Option to raise the leg up if it's in your practice. Inhale, take your palm back to the floor, high to low plank, chaturanga. Inhale, Upward Facing Dog. Down, exhale, Downward Facing Dog. Inhale, take your gaze to the top of the mat. Exhale, hop or walk your feet forward. Inhale, or forward fold. Exhale, forward fold. Inhale, halfway lift. Exhale, forward fold. Inhale, chair pose. Reach your arms overhead, sink your knees, bend your knees, sink your weight into your heels. If this is tense on your shoulders, option to bring your hands out in front of you. Activate your core. Inhale, bring your hands to heart center. Exhale, prayer twist to your left side— to your right side. Hook your left elbow. I'm sorry, I'm doing it wrong. Should go like this. Inhale, halfway lift. Excellent. Now that's right. Option to keep your feet at shoulder width apart or heel-toe them together. If you choose to heel-toe them together, squeeze your knees together. Inhale, bring your hand— I gotta do it again, sorry. Okay, start again. Sorry. Okay, we're here at high plank. High plank, high to low plank, chaturanga. Inhale, take your gaze to the top of the mat. Inhale, take your gaze to the top of the mat. Exhale, hop or walk your feet forward. Forward. Exhale, forward fold. Inhale, halfway lift. Exhale, forward fold. Inhale, chair pose. Heel, toes to touch. Reach your arms overhead. Gentle bend in your knees as if you're sitting in a chair. Inhale, bring your hands to heart center. Exhale, hook your left elbow around your right knee. Aim to Look to create a straight line. Look to create a straight— look to stack your elbows. Twist from your shoulders. Take your gaze to the ceiling. Exhale— rather, inhale. Gorilla pose, take your palms underneath the soles of your feet one at a time, gentle bend in your knees. Oops, sorry, do it again. Prayer pose, inhale, heel-toe your feet to shoulder-width apart. Gorilla pose, place your hands underneath your palms, soles of your feet, gentle bend in your knees. Allow your crown to hang heavy. Massage the palms of your hands with your toes. Option to send your knees to the back of the room for a greater lower back stretch. Option to keep your knees generously bent. One at a time, take your palms out from under the soles of your feet. Exhale, forward fold. Inhale, halfway lift. Heel-toe your feet together. Exhale, forward fold. Inhale, chair pose. Exhale, inhale, chair pose. Inhale, bring your hands to heart center. Exhale, prayer twist on the opposite side. Twist to your left, hook your right elbow on the outside of your left knee. Look to stack your elbows in a straight line. Squeeze your legs together, activate your core, lengthen your spine. Press your palms into one another. On your next exhale, sink a little further into your twist. Inhale, place your hands to the mat. Find your way to a seated position. I will be demonstrating Crow Pose. A reminder, we're all in different places in our practice. Even myself, I have not perfected Crow Pose. But I'd like to show you it because yoga is about exploring one's own mind and body. Bring your palms, find your way to tabletop, bring your palms to your mat. Exhale, bring your feet 6 inches, 6 to 8 inches. Ah, they don't like that actually, sorry, I gotta do it again. I will be demonstrating crow pose. Bring your palms to the mat. Take your toes about 6 to 8 inches away from the edges of your palms. Rise your heels toward the ceiling. Press your palms into the mat. Create a shelf with your elbows. Bend your elbows to nearly 90 degrees. Press the— press your knees into the top part of your arms, your triceps, and lean forward. This is enough of crow. Core active, take your gaze to the top of the mat, and you're in crow. If you would like, you can try and raise one foot, maybe the other foot, and maybe it's in your practice to raise both feet. Excellent. Let's all try it together. Find your way to the palms of your hands. Press into the palms of your hands. Take your feet 6 to 8 inches behind your palms. Send your heels high. Shelve your elbows to nearly 90 degrees. Press your knees into your triceps, into the top parts of your hand. Gaze forward. That's Crow. See if you'd like to try and take one foot off the ground. Or maybe both feet off the ground. If it's in your practice, you can do an inversion from Crow, and I can show you that later as your amazing teacher, so you're excited about doing new things in yoga. Excellent job. Find your way, grab a quick child's pose. No, that's not true. When you're done, find your way to downward dog, high to low plank, chaturanga. Inhale, take your gaze to the top of the mat. Exhale, walk your feet forward, forward fold. Inhale, halfway lift. Exhale, forward fold. Inhale, chair pose. Exhale, eagle's pose. Place your right arm underneath your left. Place your palms on opposite shoulders or look to have your palms touch. Lean towards your left foot to put the weight on your left foot. Take your right foot, wrap it over your left leg. Eagle pose. Send your elbows high towards your chin. Option to bring your foot down like a kickstand. Tuck your tailbone, activate your core, slide down as if there was a wall behind you. Slide your body down as if there was a wall behind you. Inhale, unravel your hands, place your foot down to the mat. Chair pose. Exhale, Eagle Pose on the opposite side. Place your left arm under your right arm. Place your opposite hands on opposite shoulders. Your left leg, lean onto your right leg. Lean onto your right leg. Reach your left leg Raise your left leg, wrap your left leg over your right leg, send your elbows high, activate your core, slide down as if there was a wall behind you. Option to bring your opposite foot to a kickstand. Remember that balance is not one of stillness, but one of awareness in space. Inhale. Unravel your arms, chair pose. On your next inhale, mountain pose. Exhale, dancer's pose. Reach your right arm back, have your right foot meet your right arm. Grab the inner side of your foot with the inside of your palm. Send your left arm high, reach it up and back. Press the top of your foot into your palm, squeeze your knees together. Send your knee to the back room. Continue to stack your hips over over your ankle. Option to take your gaze to your top hand. Continue to square your hips. Exhale, release your hand down to the floor. Inhale, Mountain Pose. Exhale, Dancer's Pose on the opposite side. Reach your left hand back, reach your left foot up, place the inside of your palm to the inside of your sole. Reach your right arm up and back, square your hips, bring your knees to touch. So square your shoulders as best you can. Reach your arm up and high. Reach your knee back. Don't hinge too much quite yet. Exhale, bring your foot down to the floor slowly. Inhale, Mountain. Full breath here. Inhale, standing at attention. One more full breath here. On your next inhale, tree pose. Take— put the weight into your left foot, raise your right leg off the ground, place the sole of your foot onto your ankle, calf, or inner quad. Option to keep it right by your ankle like a kickstand, or Open up your right leg to open up your hips. Avoid putting the sole of your foot on your knee joint. Please put it above or below. Press your palms together. Activate your core. Option to close one eye or both. Exhale, bring your foot down to the floor. Inhale, tree pose on the opposite side. Place your sole of your foot on your ankle, your calf, or your inner thigh. Avoid your knee joint. Exhale, bring your foot down to the floor. Inhale, Mountain Pose. Inhale, inhale, Mountain Pose. Exhale, Forward Fold. Inhale, halfway lift. Exhale, high to low plank, chaturanga. Meet me in downward facing dog. Inhale, raise your right leg high. Exhale, place your palm— the sole of your foot between your arms. Inhale, warrior 1. Rise from your torso, root through the grounds of your feet, reach your arms overhead, send your back heel to the ground. At a 45-degree angle. Gentle bend in your front knee, stack your knee over your ankle, tuck your tailbone, square your hips. Exhale, Warrior II. Swivel your back foot so it faces the same way as your face, so it faces me, because I'm going to stand over there. Warrior 2. Inhale, straighten your right leg, triangle pose. Place your hand onto your shin or the inside of your shin. Take your arms to 6 and 12. Exhale, root through the— exhale, Star Pose. Root through the ground, your feet rise from your torso. Toes, heels in, toes out. Raise your arms overhead. Parallel your feet to to the sides of the mat. Exhale, forward fold, wide forward fold. Reach your arms to the ground, hinge at your hips, let your head hang heavy. Press your palms into your mat or against your shins. Press your palms into the mat or against your shins. Press your palms into the mat to heel-toe your feet together. Crawl your hands to the top of the room, high to low plank, chaturanga. Inhale, raise your left leg high. Exhale, place your feet between the mat. Inhale, Warrior 1. Exhale, Warrior II. Inhale, straighten your right, your top, your front leg, Triangle Pose. Hinge at the hips, send your arms to 6 and 12. Option to place your hand on a block. Exhale, root to the ground through your feet. Exhale, Star Pose. Root through the ground of your feet, rise from your torso. Heel— heels in, toes out, star pose. I gotta do that again. So triangle pose, exhale, triangle pose. Ground through the roots of your feet, rise from your torso, activate your core. Toes out, heels in, raise your arms overhead. Parallel your feet. To the long parts of your mat. Exhale, wide forward fold. Place your hands onto the floor, onto your shins or thighs. Hinge at the hips, let your head hang heavy. Press into the— press your hands into your mat. Heel-toe your feet together. Together. Crawl your hands to the left side, high to low plank, chaturanga. Inhale, high plank. Exhale, lower all the way down. Allow your left cheek, cheekbone to find the floor. Take your gaze to the right. Inhale, Cobra Pose. Squeeze your legs together. Guide your chest off the ground. No need to use your palms. Only as a placeholder, no need to press into them. Guide your chest off the ground, take your gaze toward the front wall, squeeze your glutes, activate your core to lift yourself, to lift your chest off the ground. Exhale, place your right cheek on the ground, gaze to your left. Exhale, bow pose. Exhale, bow pose. Reach your right arm, reach your right arm back. Bring your right foot to your right arm. Grab the top of your foot with your right arm If this is comfortable, stay here. If you'd like, same on the opposite side. Reach your left hand back, grab the top of your left foot, squeeze your knees together, press into the tops of your— press your feet into the palms of your hand, lift your chest. If it's in your practice, lift your knees off the ground. Press into the palms of your hands to help you. Gently, one at a time, release your right hand, release your left hand. Exhale, bring your forehead to the floor, bring your cheek to the floor. Inhale, place your palms onto the mat. Exhale, camel pose. Stand on your knees, take your hands to the back, to your lower back. Take your gaze to the ceiling, reach your chest up, activate your core. Core, activate your glutes. If it's in your practice, I'm gonna say option to take your hands down to your heels or to a block behind you. Inhale, place your palms onto the floor, cross your ankles, find your way to a seated position. Come onto your back. Bridge pose. Take your feet shoulder width apart, squeeze your legs together without moving them, activate your core, send your hips— raise your hips high toward the ceiling. Option to press your palms into the mat or interlace your hands underneath you and shrug your shoulders underneath your back. Continue to squeeze your legs together, activate your core. Breathe here. Imagine there's a tennis ball underneath your chin, preventing you from tucking your chin. For 4. Unshrug your shoulders out from under you. Release your hands. Exhale, bring your butt, bring your— exhale, drop your back body to the floor. Inhale, happy baby. Bring your knees to your chest. Grab the outside of your feet or the inside soles of your feet. Press your elbows into the inner part of your shin bones or knees. Sway back and forth. Send your tailbone low. Send your— inhale, supine twist. Send your left leg out, grab your right knee, twist toward your left side. Take your right knee toward the left side. Send your right arm out to the opposite side. Take your gaze to your right, to the opposite side of your knee. Option to place a block under your knee or place a hand on top of your knee for a further stretch. Inhale, switch sides, hug your right knee, send it long, bring your left knee in, take your left knee to your right side, send your left Arm out, palm toward the ceiling. Inhale, hug both knees together one last time. Exhale, Savasana, Corpse Pose. Oh, I forgot forward fold. Damn it. Corpse pose. Palms up if you'd like to receive gratitude, palms down if you'd like to internally think about the gratitude you have had today. Option to place a hand on your belly. Breathe here. Maybe the most important pose of the day, to where we can truly find our gratitude. Inhale, twist to your right side, place your palm down to the floor, bring your knees to your chest. Inhale. Exhale, press your palm into the mat to lift yourself up. Find a seated position, bring your hands to heart center. Raise your hands to your third eye. Bow for namaste. I love you, Mom.