Power And Balance | 30-Minute Yoga Practice

Summary

Join Adriene for a dynamic yoga session focusing on power and balance. Begin with grounding seated poses, progress through a series of strength-building exercises like planks and warrior poses, and finish with stretches for resilience and empowerment. This practice is designed to improve focus, strength, and balance, preparing you for life off the mat.

Takeaways

• 🧘‍♀️ Welcome to the Power and Balance yoga session led by Adriene, designed to build strength, stamina, and balance.
• 🧘‍♂️ Start in a seated position, focusing inward and connecting with your breath, emphasizing the importance of mindful breathing.
• 🙏 The yoga session is a journey of self-awareness, intended to teach resilience both on and off the mat.
• 📏 Move into tabletop position to engage the core and build a strong foundation for balance postures.
• 💪 Transition through various postures like plank, downward dog, and warrior, while keeping the focus on core strength and alignment.
• 🔥 The session gradually builds heat and intensity through controlled movements such as leg lifts, balancing, and twisting postures.
• 🦵 Emphasis is placed on slow, controlled movements, especially in balance postures like Warrior 2 and pyramid pose.
• 🙌 The practice includes stretches for both sides of the body, allowing for full body engagement and improved flexibility.
• 😊 The final part of the session involves cooling down with relaxing postures like child’s pose, happy baby, and a supine twist.
• 🌟 The session concludes with savasana, encouraging deep relaxation, connection to breath, and gratitude for the practice.

Q & A

What is the theme of the yoga practice described in the script?

The theme of the yoga practice is Power and Balance.

What is the first pose recommended in the script to start the yoga session?

The first pose recommended is a comfortable seat, which involves sitting down on the ground.

How does the script suggest tuning into one's breath during the practice?

The script suggests bringing the palms together, relaxing the shoulders, and starting to tune into the breath by deepening the inhalation and extending the exhalation.

What is the purpose of the breathwork mentioned in the script?

The purpose of the breathwork is to find a deep conscious rhythm of the breath, which becomes a tool for relaxation and focus whenever needed.

What is the significance of the 'tabletop position' mentioned in the script?

The 'tabletop position' is significant as it sets up the foundation for the practice, ensuring proper alignment and preparation for the following poses.

How does the script guide the practitioner through the Cat-Cow pose?

The script guides the practitioner to drop the belly, open the chest, and look forward while breathing in, and then to round through the spine with the chin to the chest while breathing out.

What is the purpose of the 'fingertips wide press into the tops of the feet' instruction?

This instruction is meant to activate the muscles and create stability in the wrists and feet, which is essential for balancing postures.

What does the script suggest to do after the Cat-Cow pose?

After the Cat-Cow pose, the script suggests sending the hips back towards the heels and reaching the fingertips forward to stretch the side body.

How does the script describe the transition from the Cat-Cow pose to Downward Facing Dog?

The script describes walking the hands over to the right, letting the left hand come on top of the right hand, and then releasing the hands to come all the way back to center before transitioning into Downward Facing Dog.

What is the importance of engaging the abs, particularly the low abs, during the plank pose as mentioned in the script?

Engaging the abs, particularly the low abs, during the plank pose is important for cultivating heat, strength, and stability in the core, which is essential for the practice.

How does the script guide the practitioner through the Warrior II pose?

The script guides the practitioner to step the right foot forward, bend the front knee, and lengthen up through the crown of the head while keeping the back toes turned in and connected to the core muscles.

Outlines

00:00

🧘‍♀️ Yoga Session Introduction

Adriene kicks off a yoga session focused on power and balance. She invites participants to get comfortable and begin seated on the ground, emphasizing the importance of being present and focused. Adriene guides the group to close their eyes, bring their palms together, and tune into their breath, aiming to establish a deep, conscious breathing rhythm. She highlights the significance of the practice in preparing them for life off the mat.

05:00

🐕 Cat-Cow and Table Stretches

The session continues with a series of movements starting from an all-fours position, known as tabletop. Adriene instructs to spread fingertips wide and press into the tops of the feet, ensuring proper alignment. She leads the group through cat-cow stretches, engaging the low abs and rounding through the spine, followed by reaching the fingertips forward and stretching the side body. The focus is on activating the core and building strength from the ground up.

10:02

🚶‍♀️ Warrior and Balance Poses

Adriene transitions the practice to standing poses, including warrior and reverse warrior poses, emphasizing the connection to the core muscles and the importance of a strong foundation. The sequence involves lifting one leg at a time, shifting weight, and balancing, which challenges stability and strength. The session also includes lunges and variations of forward bends, aiming to stretch and strengthen the legs and core.

15:04

🧍‍♀️ Standing Poses and Twists

This section of the practice involves standing poses with a twist, focusing on balance and core engagement. Adriene guides the group through lifting one leg and then the other, alternating between standing and lunging positions. The sequence includes reaching fingertips to the sky and then lowering them down, promoting a connection between the upper body and the grounded stance. The session also incorporates leg lifts to engage the lower abdominal muscles.

20:07

🤸‍♀️ Squats and Leg Lifts

Adriene introduces squats and leg lifts to the practice, starting with wide-legged squats and pressing into the ground to rise up. The focus is on lower body strength and stability. She then leads the group through leg lifts, emphasizing the connection to the core and the importance of keeping the ribcage stable. The session includes both single and double leg lifts, allowing participants to choose the intensity of their practice.

25:10

🧘‍♂️ Final Relaxation and Twists

The session concludes with a series of放松动作, including rocking side to side, reaching for the feet, and performing supine twists. Adriene guides the group through a final sequence of movements to release tension and promote relaxation. The practice ends with a deep breath in savasana, encouraging participants to let go and find stillness, celebrating the community of practice across the globe.

Keywords

💡Power and Balance

Power and Balance refers to the combination of strength and equilibrium in yoga practice. In the context of this video, it indicates that the session will focus on poses that build physical strength while also improving stability and balance. For instance, the script mentions engaging core muscles and practicing balancing postures to build from the ground up.

💡Inhale and Exhale

Inhale and Exhale are fundamental components of the breathing technique in yoga, used to synchronize movement with breath. The script emphasizes the importance of deep inhalations and extended exhalations to enhance focus and relaxation. For example, 'deepen the inhalation, and extend the exhalation' is used to guide the practitioner into a mindful state.

💡Tabletop Position

Tabletop Position is a foundational yoga pose where the body is aligned, resembling a table top, with the hands and knees on the ground. The script uses this term to describe the starting position for various transitions, highlighting its importance in establishing a strong foundation for further practice.

💡Cat Pose

Cat Pose is a yoga asana that involves rounding and arching the spine, mimicking the movement of a cat stretching. In the script, it's part of a sequence to wake up the body and is used to illustrate the dynamic nature of a yoga flow, where different poses are connected through fluid transitions.

💡Downward Facing Dog

Downward Facing Dog is a common yoga pose that stretches and strengthens the body. The script mentions this pose as part of the practice to cultivate heat and build strength, emphasizing the pose's role in creating a balanced and challenging sequence.

💡Plank Pose

Plank Pose is an isometric hold that strengthens the arms, shoulders, and core. The script describes transitioning into Plank Pose from Downward Facing Dog, indicating its use in building upper body strength and as a bridge between different postures.

💡Warrior Pose

Warrior Poses are a series of standing poses that require balance and strength. In the script, Warrior Poses are part of the sequence to build power and stability, showcasing the poses' role in creating a dynamic and empowering practice.

💡Core Muscles

Core Muscles refer to the group of muscles in the abdominal and back regions that provide stability and support to the spine. The script frequently mentions engaging the core, emphasizing its importance in maintaining proper alignment and providing strength for various yoga poses.

💡Child's Pose

Child's Pose is a resting pose that allows for relaxation and mental calmness. The script uses this term to guide the practitioner into a restorative position after a series of more active poses, illustrating the balance between effort and relaxation in a yoga session.

💡Savasana

Savasana, also known as Corpse Pose, is a final relaxation pose where the body is fully reclined. The script describes moving into Savasana as a way to conclude the practice, highlighting its role in integrating the experiences of the session and promoting deep relaxation.

💡Leg Lifts

Leg Lifts are exercises that target the lower abdominal muscles. The script mentions practicing leg lifts to connect with the core and strengthen the lower body, showing how specific exercises can be integrated into a yoga flow to target particular muscle groups.

Highlights

Welcome to Yoga with Adriene, a Power and Balance yoga practice.

Instructing to hop into something comfy and get moving.

Guiding to begin in a comfortable seat and settle into the ground.

Emphasizing the importance of focus and finishing what you start.

Encouraging to bring palms together and relax shoulders.

Teaching deep breathing techniques to tune into your breath.

Highlighting the practice as a tool for off-the-mat activities.

Instructing to come forward onto all fours in tabletop position.

Detailing the importance of foundation and balance in postures.

Cueing cat pose and cow pose to wake up the body.

Directing to walk hands over to the right for a deep side stretch.

Encouraging to activate and turn the tailbone for a deeper stretch.

Transitioning into plank pose to cultivate heat and strength.

Teaching a three-legged dance to engage the core.

Guiding through warrior poses to build strength and stability.

Instructing a reverse warrior for a side body stretch.

Directing to step into pyramid pose for a deep hip stretch.

Encouraging a variation in half split to challenge balance.

Teaching a supine twist for a relaxing finish.

Concluding with a final breath and Namaste to end the class.

Transcripts

What's up, team?

Welcome to Yoga with Adriene. I'm Adriene.

Today we have a Power and Balance yoga practice.

So hop into something comfy and let's get moving.

All righty.

Let's begin in a comfortable seat.

Come on down to the ground.

Take your time getting settled in here.

But when you land,

you land.

We're landing together in this moment,

we're going to invite our focus inward

right away,

and we're going to finish what we started here.

Just kidding. Let's bring the palms together.

But we are.

We're going to journey all the way to the end of this work up a little sweat,

learn a little bit about where we are today,

building some strength,

stamina,

resilience and empowerment.

Through this practice, you can close your eyes.

If you feel comfortable, bring the palms together, relax your shoulders

and start to tune into your breath.

As you're ready,

we'll begin to deepen the inhalation

and extend the exhalation.

Take your time.

It is always a little tricky to drop into the breath,

but with more practice and regularity,

you start to find that deep conscious

rhythm of the breath

with more ease.

And this becomes a tool that you can

pull out of your belt more often whenever you need it.

Become such a big part of my life,

so of mind that

I remind you guys of that.

The work we do here on the mat is

setting us up for

our time off the mat.

Take a couple more deep,

full breaths here in and out.

Slowly

release the hands, begin to open the eyes and let's come forward on to all fours,

nice and easy, into tabletop position,

spread the fingertips wide press into the tops of the feet.

Make sure your wrists are underneath the shoulders and your knees underneath

the hip points, setting yourself up for greatness in all of these postures.

So really, looking at your foundation, building from the ground up,

it's going to help us in a lot of those balancing postures.

Here we go.

Drop the belly, open the chest, look forward, breathe in,

exhale.

Gather the low abs as you round through the spine, chin to chest,

cat pose.

Continue with your breath.

Big fall inhalation,

slow and complete exhalation

pressing into your foundation, starting to wake up the body.

Nice.

Now send the hips all the way back towards the heels

and actively reach, reach, reach your fingertips forward.

So you feel that stretch in the side body.

You can relax the weight of the head down if that feels good.

Take a deep breath in

and a long breath out

and then slowly walking your hands over to the right,

letting your left hand come on top of your right hand,

perhaps here, feeling that deep stretch

in the left side.

Stay here for one more breath.

Opportunity to really activate.

Turn your tailbone towards the right side of your mat.

Deep in this stretch, from the left shoulder

girdle to the left, it.

And then slowly release the hands.

Come all the way.

Take it to the other side, right hand on top of the left,

feeling that deep stretch

in the right side body

breathing deep.

And maybe here, as you stay in one last cycle of breath here,

turning your tailbone towards the left.

So it's a little rotation, the tail to the left side of your mat.

Lovely.

Now walk the hands back to center.

We're going to spread the fingertips.

You're going to inhale.

Come all the way up, curl the toes under.

We're not going to down dog those who'd curl

the toes under and just send the hips back.

So just stretching through the fashion of the feet here, also really great for

we start balancing on our precious feet,

then come all the way back up and we're going to come into a plank pose.

So lift one knee, then the other starting to cultivate a little heat here,

reaching the heels back,

making sure that the hips aren't dropping here or too high, like in downward

facing dog, but trying to find this connection to the midline,

engaging the abs, particularly the low abs here,

breathing deep for

here four, three, three, two

and one, Hips up high and back downward.

Dog, Turn the toes inward.

Both toes turn inward.

Breathe.

And now toes all turn to the right.

Heels to the left.

Now come through center and switch toes left heels.

Three back and four

feeling that stretch through the side body,

pressing into both palms evenly, then come back to center.

Bend your knees, inhale to look forward and exhale

to make your way to the top will meet in a standing

forward fold feet hip width apart.

Take a second here to ground through all four corners of the feet.

Maybe you take a couple breaths with the knees bent,

really relaxing the weight of the head over

and slowly walk

your fingertips to the right knees, softly bent or generously bent,

and then slowly walk the

fingers, the hands to the left,

and then will come back to center, bend the knees, generously,

bring the hands to your waist

and route to raise your big breath.

And on your exhale, we stand all the way up.

Preston in the soles of the feet lengthen

through the crown of the head as you stand here in mountain pose,

draw the shoulder blades together and pull the elbows back.

So you really are in this kind of proud pose with the heart.

Lift it.

Good.

Then keep the chest lifted as you inhale.

Fingertips reach all the way up towards the sky.

Exhale, wiggle the fingertips, bend the knees

and let's take it all the way down.

Inhale halfway, lift palms on the shins or the thighs Nice, long, beautiful neck.

And exhale, soften and fold right back inward.

Plant the palms step the right foot back,

Then the left foot back here in plank pose once again.

Now here in Plank, we're going to turn the toes to one side

heels to one side and then switch

and switch

and switch the whole while we're trying to keep

pressing through both palms equally.

Do your best.

Hello, Obliques.

We're here for three,

pressing both palms evenly to

and one

slowly lower to the knees or lower all the way to the belly with the knees

lift it your choice, then pressing of the tops

of the feet, squeezing elbows into the side body and inhale.

Lift up for cobra.

Good. Exhale.

Soften and fold.

Curl the toes under, press up to plank,

then send the hips up high and back downward facing dog From here.

Inhale. Lift your right leg up high.

Exhale right knee to right elbow.

Shift forward.

Inhale.

Kick it all the way back up.

Three legged dance.

Exhale.

Cross it over.

Right knee to left elbow.

Inhale, kick it up.

Exhale knee to nose right through center, squeeze and lift.

And then step the right foot forward.

Good.

Pivot on the back foot and slowly

we rise up to a warrior to front knee is bent,

taking up some space here So nice wide stance back toes are turned in.

We're connected to our center, to the core muscles

as we lengthen up through the crown of the head.

Good.

From here, inhale and keep the front knee bent.

We're going to send the right fingertips all the way up and then back.

Reverse warrior.

Inhale.

And here, exhale.

Cartwheel it all the way forward.

Back to your low lunge.

Step the left foot in halfway pyramid

pose, pull the right hip crease back here.

Breathe deep, finding lengthen the torso

Fingertips can, of course, come to blocks here, if that's helpful.

You can challenge yourself with a little more balance by wrapping

the palms behind the Achilles here, drawing the nose towards the knee.

Maybe you take irreversible

must stay our hands in prayer.

Lots of options here.

Breathing deep, pulling that right hip crease back.

And then from pyramid pose,

we're going to lift the left heel, inhale and exhale.

Just let it hover for a second.

Maybe you just let it hover for a second or kick it up

and then kick it all the way back into your nice little lunge.

This is where we'll meet.

Good.

Plant the palms, step the right toes back, plank pose.

Inhale the look Forward.

Exhale. Lower all the way down.

Inhale for Cobra.

Exhale to soften.

Curl the toes under.

Inhale. And here, exhale.

Press up, power up, plank pose

and send the hips up high and back downward.

Facing dog, second side.

Inhale. Lift the left leg up high.

Exhale slow and with control.

Shift it forward. Left knee to left elbow.

Good. Inhale. Drop the right heel.

Kick the left leg back.

Exhale. Cross it over.

Left knee to right elbow,

slow and steady. Inhale.

Send the left foot back.

Exhale round through center, squeeze and lift.

And then step your left foot forward.

Pivot on the back foot and we rise up with control warrior

to find your footing.

Strong foundation here.

Strong legs, head over heart,

heart over pelvis.

Beautiful.

Now send the left fingertips all the way up, Keep the front knee bent

and then send the left fingertips back.

Finding that side body stretch here in reverse.

Warrior

Breathe,

inhale and exhale slowly.

Cartwheel it all the way back to your lunge.

Then then will step this back foot up halfway for pyramid pose.

Right toes are pointing towards the front right corner of the mat.

Were pulling the left hip crease back here,

finding a variation

that suits you with the hands

breathing deep

and then lifting the right heel.

Maybe just taking a couple of moments here to lift off,

even if it's just an inch off the ground.

And we'll meet back at this low lunge.

Take a deep breath in here.

Exhale.

Plant the palms, step the left toes back, plank, pose,

inhale in.

Exhale slowly, lower all the way down to the belly.

Inhale. Lift up, Cobra.

Exhale, soften and release.

Curl the toes under press into the palms, press all the way up plank,

and then up high and back downward facing dog inhale.

If the right leg up high.

Exhale right knee to right over.

Inhale up high.

Exhale.

Cross it over, right knee to left elbow.

Inhale, lift it up high.

Exhale squeezing left to right through center and step it forward.

Good. Pivot on the back foot.

We rise up, warrior to

inhale.

And here, exhale.

Send the right fingertips up and back.

Inhale. And here, exhale.

Cartwheel it all the way forward.

Back into your lunge.

Step the back foot up

pyramid pose, inhale to lengthen,

exhale to fold.

Lift the left heel.

Inhale, exhale.

Connect to your center.

Maybe lift the left leg a little higher.

This time for half split.

You can take the hands to the back of the ankle, palms together at the heart

space, working to try to keep the hips level lifting from the left inner thigh.

Good.

Then fingertips come back within the standing leg, shoot

the left foot back, come back to your nice low lunge left hand to the earth.

Inhale right fingertips to the sky for a twist,

and then slowly release the right hands

downs, right hand down, step the right to back.

Inhale in here.

You can go belly to Cobra or chaturanga to upward facing dog

meeting spot is in downward facing dog

Reconnect with your breath

Inhale Lift the left leg up high

exhale left knee to left elbow

Inhale, Kick it up

Exhale Cross it over Left knee to right elbow.

Inhale. Lift it up.

Exhale. Need to know.

Squeeze and lift.

When then step it all the way up.

Pivot on the back foot.

We rise up Warrior to

take a deep breath in here

Exhale.

Send it back Fingertips reach reverse warrior

Inhale in here Exhale Cartwheel it all the way down

and step that back foot in four Pyramid

pose inhale to lengthen through the spine.

Exhale the fold in.

All right, here we go.

Lifting the right heel.

Inhale in. Connect to your core muscles.

As you exhale, we lift up into our version of half splits today,

and your vision could be with the big toe in the ground,

then gently releasing your half splits,

bending the knees, sending the right toes all the way back right hand to the earth

We inhale with the left fingertips up high, big breath, big stretch.

Exhale slowly release from here.

You're going to step the back foot up to meet the front.

Back foot comes to meet the front.

We're going to walk the feet wide and the toes are going to spell off the edge.

Here. Inhale and exhale.

Bend the knees as we come down into a malus and a squat

heels don't have to be on the ground here.

They can be lifted.

Just check in.

Take a deep breath here,

then exhale.

Press the feet into the ground.

Feel the strength of your lower body as you rise all the way up to standing.

Good.

Inhale and exhale are going right back down nice and slow.

Nice and slow.

Nice and slow.

Inhale and exhale all the way up slow and steady.

Feeling the strength, the muscles in your legs.

And one last time, all the way down.

Beautiful From here, fingertips come to the mat.

Well, straighten the legs, walk the feedback underneath you

So either feet together or hip width apart.

Inhale halfway lift, exhale to soften

and fold everything in hands Come to the waistline.

We bend the knees, we ground through the feet,

and we slowly rise back up to standing open the chest.

Open your heart.

Release the

fingertips down gently at your sides mountain pose

Lovely.

All right, let's bring the feet together.

Palms come together at the heart space as well.

Inhale and exhale.

You're going to start to lift the right heel, Shift your heart forward,

and we're going to send the heart forward.

Gaze forward as we reach the right foot, right toes back,

inhale and exhale.

Think about grounding firmly through your left foot

to feel your left glute turn on and you have options here.

Your right foot

can just come right back to the ground for a reset or for a little challenge.

You can bring your right knee all the way in towards your chest.

Here we go again, sending

heart gaze forward, right toes back.

And then on

the exhale, grounding through that left heel

feeling that left glute turn on and bringing the right foot to the ground

or the right knee up towards your heart

one more time.

Slow and with control.

And then we'll release.

Take a second to shake it out if you need to.

And then let's take it to the other side

left appeals, heart lifts to the thumbs.

Inhale, exhale with control.

We move the chess forward.

We send the left toes back,

breathe,

inhale and exhale.

Left foot comes to the ground for a little touch base, a little reset,

or we squeeze and lift the left knee up towards the heart.

Keep it going.

Definitely focusing on the quality of this movement, not the quantity.

So slow it down.

And after three or four slow ones,

we'll meet back and mountain pose

from mountain inhale, reach the fingertips up high.

Exhale forward, fold all the way down, bend

the knee, step or hop to plank pose.

Now we're going to turn the toes

all towards the left heels, to the right press, into the right palm

and then the left fingertips high vashi, asana, side plank.

You can stack the feet here or you can bend the top knee

and bring your left foot to the ground for a little kickstand.

Find your shape, everyone lift your bottom.

Hip up towards the sky.

Open your heart. Breathe

and then slow in with control best you can.

We're going to come through center and then take it to the other side.

Lifting that bottom hip

slow and with control.

Best you can all the way back to center.

One final downward facing dog lift the hips up high and back inhale.

And here, as you exhale, take a lion's breath, tongue out,

then slowly lower

to the knees, shift forward into a half plank.

You can lift the toes here across the ankles, if you like,

and breathing

as we do this, this last little bit here, going to look forward.

So don't hold your breath.

You're going to take some slow pushups here.

Half plank push ups, slow and steady,

nice and slow.

Four, three, two.

And on one.

Send the hips back, meet me in

child's pose knees together or wide,

hands forward or reaching back.

take a deep breath in here.

Feel the sensations in your body

and then press into the palms.

It's come back up, swing the legs to one side.

Any side, and come on to your back.

As you

come to lay down here, go ahead and extend the legs out long.

And we're going to take our hands and either grip

or grab the outer edges of your mat or I like to take my hands

underneath my hip points, my hips here and I have butt

and extend the legs at long here.

Yep, we're going into some leg lifts, so

connecting to the muscles of the lower abdominal wall,

but also really keeping this rib cage from splaying out, hugging it.

All right.

Let's start with just one leg at a time.

Reaching the right leg all the way up. Deep breath in

on the exhale navel just to the spine.

And we switch, right leg comes down, left leg comes.

You can point or flex the feet, whatever

feels good trying to keep the torso

and the pelvis still as we move here, best

you can stay here

scissoring the legs or we can start to do a double leg lift.

So we'll bring the feet together.

Really together.

Slow and steady. They lower down.

Stay connected to your core as you lift up.

If you're feeling this in the low back,

go ahead and go back to the one legged scissor.

Moving slow and steady.

So single leg or double leg,

nice and slow.

You got it.

Let's do three more together.

So we took a break.

Come on back in. Now.

Let's do a final three.

There's two

and last one.

After your last one had the knees into the chest,

rock a little side to side

and reach the hands

to the inner arches or the outer edges of the feet,

or come into a happy baby kicking the soles of the feet up

towards the sky, lengthening the tailbone towards the front edge of your mat.

And you can find stillness here and let your breath move.

You only.

Or you can find some soft, easy movement

that feels good.

When you're ready, release that.

We're going to hug the right knee into the chest, take a deep breath in, Exhale.

Cross it over to the left side of your mat.

Supine twist.

We can extend through the right arm. Of course.

Here, close your eyes and take a nice deep.

I love you. Breath in

and out.

Continuing to breathe deeply here

and slowly will switch and take it to the other side.

Left knee hugs in as you're ready.

Cross it over, opening up through your left wing.

Big breath and

long breath out.

Really soaking up these last moments

here on the mat with ourselves, with our practice,

and even with each other

across oceans,

or at least descend the legs out long,

take a nice full body stretch,

inhale and exhale, just allowing the hands to rest gently at your sides.

Or maybe palms on the belly.

Close down the eyelids, savasana,

take a breath to land here

and then let everything go.

Beautiful work here today.

Take a couple

last quiet breaths here,

and as you're ready,

we'll start to invite some movement back to the fingertips.

The toes, the ankles.

The wrists.

The jaw.

And then slowly palms can come together.

Thumbs up to the third eye where we'll take a final breath in here,

all together as a community all around the globe.

Here we go.

Big inhale in together

and exhale to finish this class.

Thanks, everyone.

Take good care. Namaste.