Hi guys, my name is Rehl Clarke. Thank you so much for practicing with me today. We are in the beautiful mountains. The sun is starting to shine through, the grass is turning green, and it is a beautiful day. Whether you are in your apartment, or a hotel room, or your kitchen, or your bedroom, wherever it is, this yoga flow is going to be perfect for you to brighten and enlighten your day. Our flow today is going to be focused around essence. There's a quote that I wanted to read before we start our flow that says, "The core nature of essence is something that has an important quality of a person or a thing." And I want you to think about that as we go along this practice of what essence is. Essence is a quality that makes someone who they are, and God has given us so many amazing qualities to help us become such amazing, wonderful people. With that being said, I want you all to be in a very comfortable position, because we are going to be doing about a five to eight minute visual meditation before we get into our flow today. Meditation and prayer are one of the most amazing ways that you can connect with God. You can connect with God and find your inner essence, and what qualities you have to offer to people to help those that are around you. So sitting tall and comfortably, we're gonna go through this visual meditation today. Begin by breathing. Our hands are comfy. Shoulders are relaxed. Mouth is closed. Our tongue is not on the roof of our mouth. Our tongue is relaxed. We are aware of our surroundings. I want you to imagine yourself on top of a mountain. It's a beautiful, warm summer day. The sun is beating down on your cheeks. You feel the crisp mountain breeze run through your hair. The pine trees are swaying. You can smell the wildflowers. Bees are humming, birds are chirping. You feel completely content and at peace. You're breathing here, and just focusing on how you feel, this peace that you feel, this sense of belonging, empowerment, happiness. I want you to take the view that you have of yourself on this mountaintop, and I want the view to start to get distant. It gets further and further away. You become smaller and smaller, while the mountains are becoming larger and bigger. When you look around from your right to left, all you see is sky above you. You see different mountain faces, big beautiful mountains. You look below you, and you see the land. But you yourself, you become smaller. And I want you to now think of how you feel, maybe a little lost, or a little small compared to the majestic mountains. Just breathe here while we stay in this view of ourself. I want you to slowly bring that view closer and closer, and closer to yourself, making your way all the way back to seeing yourself on that mountaintop. You're feeling the warm sun on your cheeks again, you smell the wildflowers, you hear the bees humming, and you feel that overwhelming peace and enlightenment, power, strength. You feel as if you can do anything that would be put in front of you. This feeling of power and peace and happiness is a feeling that God gives us. And when it comes to essence, and when it comes to having a core word that describes who we are, these are the words that we can think of, because these are the feelings that God wants us to feel. And so as we go throughout this flow, and we go throughout our day and our week, I want you to remember that even if you have big mountains to climb, or you have challenges in your life, God has given us a wonderful essence of ourself to overcome life's challenges, and to overcome difficult situations that we may be put into. And remember, these feelings that you feel today, we carry them throughout this flow and throughout your week, and share this happiness and this light and this love that God gives us with someone else today, and brighten those around you. Slowly opening our eyes, sitting in the seated position, we're gonna take a couple deep inhales here, and exhale. Inhale , and exhale . One more time, inhale , and exhale . Opening our eyes all the way, we're gonna inhale our arms all the way up to the sky, grabbing our left wrist with our right hand, and falling over to the side. Inhale both arms up, and exhale. Falling open to the side, right hand is behind you. Left hand is in front, gazing over your shoulder. Sweeping our arms up, inhaling all the way to the sky. Flipping the grip this time, left hand grabs the right wrist, falling to the side. Inhale both arms up to the sky. Chin tilts back, and exhale. Falling to the opposite side, left arm is back, right arm in front of us, gazing over our shoulder. Sweeping our arms up, inhaling up to the sky, and exhale, bring your hands heart to center. Making our way into a tabletop position, we're gonna curl our toes underneath us, coming into a high plank. From here, we're gonna do a couple shoulder taps, taking our right hand to our left shoulder, and our left hand to our right shoulder, doing this a couple times, really engaging our core. Feeling that burn. Finding stillness and holding this plank here. Coming down onto our knees, sitting back into Child's Pose. Relaxing here, breathing, placing our forehead down onto our mat. We're gonna gaze at our fingertips, and we're gonna inhale, arching our back up, dropping our shoulders down, coming back into that Child's Pose. Doing that a little faster, arching our shoulders, relaxing them, and sitting back. Doing a couple spinal rolls here. Arching and engaging our core, letting our heart melt. Pushing ourselves back into that Child's Pose position. Couple more times here. One more time, really arching, relaxing, and pushing ourselves back into this Child's Pose. Staring at our fingertips, coming up into a tabletop position. Curling our toes underneath us, coming into our first down dog, pedaling out our feet here, getting some good movement. We're going to inhale. Right leg comes high. Exhale, coming into a high crescent lunge. Inhaling that light and love, that essence that God has given us, and exhale, pivoting our back foot parallel, coming into Warrior 2. Gazing at our front fingertips, feeling strong here, putting that weight in our front heel, we're going to fall forward, placing our right elbow on our right knee. Our left arm comes up and over, coming into side angle. Taking our right arm off of our elbow. Straightening that down into a deeper stretch here. And slowly coming back up to Warrior 2. Pivoting our feet, both to the left side, we're gonna inhale our arms up, and exhale, coming into a wide squat, coming into a goddess position. Inhale, arms up, and exhale, coming into that position again. Inhale up to the sky, exhale, falling down. One more time, inhale up, and exhale down. Inhale our arms up. Exhale, keeping our right foot out towards the left, pivoting our left foot in front of us, coming into the opposite side, Warrior 2. Feeling strong here, our arms are long, lengthened. We're going to cartwheel our hands on either side of our foot, shooting our leg back, coming into a plank position, lower down, inhale, Upward Facing Dog, and exhale, Downward Facing Dog. Pedaling out our feet here, we're gonna inhale, left leg goes high this time, and exhale, stepping that through. Inhaling, coming into high crescent lunge. Feeling that light and love, and exhale, opening up to Warrior 2. Inhaling here, and exhale, falling over left elbow to left knee, coming into a side angle. Gazing up towards the sky. Optional here to remove your left elbow from your knee, placing it straight along your shin for a deeper stretch. And inhale. Coming back up to that Warrior 2. Again, pivoting both feet out to the left, we're gonna inhale our arms up, and exhale, swooping down. Inhale up, and exhale, swooping down. Two more times, inhale all the way up, and exhale, swooping down. Last time, inhale, and exhale. Pivoting both feet to our right side, coming into a high crescent lunge, we're gonna fall forward, kicking our right foot back, coming into a plank position, lowering down halfway, inhale, Upward Facing Dog. And exhale, Downward Facing Dog. Taking a moment to catch our breath here. Thinking deep into this pose. We're gonna gaze at our fingertips, and we're gonna walk or jump to the top of our mat. Inhale, flat back. Exhale, forward fold. Inhale, coming all the way up, and exhale, hands heart to center. We're gonna go through that flow one more time, but a little bit quicker. Inhaling our arms all the way up to the sky. Exhale, forward fold. Inhale, flat back. Exhale, lowering down halfway. Inhale, Upward Facing Dog. Exhale, curls toe, toes curl under, coming into down dog. Inhale, right leg high. Exhale, stepping that foot through, coming into high crescent lunge. Exhale, Warrior 2. Taking two breaths here, and falling forward, side angle, cartwheeling our hands down. Pushing back into a plank position, lowering down halfway, inhale, Upward Facing Dog. And exhale, Downward Facing Dog. Inhale, left leg high. Exhale, stepping that through, coming into a high crescent lunge. Exhale, feeling that light and love, that essence, through this Warrior 2, feeling strong, feeling grounded. We're gonna cartwheel our hands on either side of our foot, pushing back, lowering down. Inhale, Upward Facing Dog. This time, exhale, pushing ourself down into Child's Pose. Breathing here. Coming back up on all fours in this tabletop position, we're gonna curl our toes underneath us, and push ourselves down into Downward Facing Dog. Holding this pose for a couple of breaths. Walking our hands to the back of our mat to meet our feet. We're going to hang heavy here. Grabbing our elbows and just swaying side to side. Letting our souls just soak in all the light and love that God has to offer us. And slowly roll up one vertebrae at a time. Inhale, arms all the way up to the sky. And exhale, hands heart to center. Inhale, arms come all the way up again. And exhale, twisting to the left side. Sweeping our left arm under and up, bringing both arms up to the sky, and exhale, sweeping our right arm out, opening to the right side. Sweeping under, inhale, arms come all the way up. Chin is back, and exhale, hands heart to center. Walking to the top of our mat, we're gonna inhale one last time, and exhale, forward fold. Inhale, flat back. Exhale, placing our hands down on our mat. Coming into plank position, lowering halfway. Inhale, Upward Facing Dog. And exhale, Downward Facing Dog. We're gonna inhale, right leg comes high. Exhale, coming into a low lunge here. Placing our hands, putting them on top of our knee, we're just gonna get a nice stretch. This is gonna be a nice quad stretch. Just want you to breathe through this. Be aware of your surroundings, aware of how your body's feeling. Placing our hands on either side of our foot, curling our left toes underneath us. Shooting our legs back, again, coming into plank position, lowering down halfway. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog. This time, inhale, left leg goes high. Exhale, stepping that left foot through, coming into low lunge, pressing our hands on our knees, pushing gently our knee away from our body. Feeling that quad stretch. Placing our hands on either side of our foot, curling our right toes underneath us, coming into plank position, and lowering all the way down onto our bellies. Inhale up, Cobra, and exhale down. Curling our toes underneath us, coming up onto our knees, pushing ourselves into Child's Pose. Coming up from Child's Pose into that tabletop position, we're gonna cross our legs underneath us, coming to a seated position. Sitting up tall, we're gonna just sit for a moment, and just embrace where we are at. Inhaling and exhaling. Inhaling our arms all the way to the sky. And exhale, bringing them heart to center. From the seated position, we are gonna lower ourselves down all the way down on our back. Taking our right ankle, and placing it on top of our left knee, we're gonna come into this laying figure four. Grabbing the outside of your knee or behind your thigh, we're gonna sit here for a couple of breaths, and really feel that stretch in our glute and hamstring area. Slowly releasing both feet down onto the ground. We're gonna do the opposite, bringing our left ankle to our right knee, and bringing that in for a nice hug. Placing both feet down on our mat, and then do a couple windshield wipers here. Moving right to left, left to right, getting some good movement in. Finding stillness, we're gonna inhale, bringing both knees to our chest, bringing our nose to our knees, and giving ourself a nice big hug. Honoring the feelings of light and love that you feel at this moment. Swaying back and forth, and slowly releasing, arms out beside you. Legs are long, flat on our mat. Taking any final stretches, or movement that your body may be craving, or that it needs at this time. And meeting all of us who are practicing today in our final pose, Savasana. Begin to wiggle your fingers and wiggle your toes. Inhaling and exhaling here. When you are ready, falling to your left or right side, in a fetal position. Using your arm as a pillow. Breathing here. And when you are ready, making your way up into a seated position on your mat. Inhale, arms come all the way up. Exhale, elbows towards your rib cage. Coming into a cactus. Inhale, arms all the way up. Exhale, cactus them down. One last time, inhale, arms all way up to the sky, and exhale, cactusing them down. The light and love in me honors the light and love in you. I know that God has given us light and love to share with other people. Thank you so much for practicing with me today. Namaste.
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