Hi, everybody. Thank you so much for practicing with me today. My name is Rehl Clarke, and I'm going to guide you through this yoga flow that is going to help release any stress or anxiety that you may have. We are here in the beautiful mountains. We are at a ski resort, so there might be a little bit of noise in the background, but don't let that distract you. We can still have an amazing practice and flow today. I wanted to tie that thought of distractions into our practice, and I want you to be mindful of yourself, and being in tune with yourself today. There can be so many distractions that can cause anxiety and stress, whether it's work, school, relationships, but as we tune in with ourself, or we turn it to God, or tune in with your higher power, we can eliminate some of those feelings of stress or anxiety. So I just invite you today as you practice, to think of ways that you can be in tune with yourself, or in tune with your higher power to relieve yourself from any of those feelings that you may feel. I want you to sit tall, shoulders back and relax, spine straight and strong. We're just gonna breathe here. Sitting with your legs crossed. If this is hard on your knees, feel free to come into an extended Butterfly Pose. Maybe straighten your legs just a little bit farther, so there's not so much tension on your knees. But if you're able, just crossing your legs here, sitting strong, hands on top of our knees, and we're just gonna breathe. Inhale and exhale. Finding your rhythm here. Finding what feels best for you. Focus on inhaling, feeling the breath move throughout your body. And exhale, releasing any feelings or thoughts that you may have that may be causing you stress or worry. Couple more times here. We're going to practice our Ujjayi breath here. How this works is we're gonna take a deep inhale filling our whole belly with air. We're going to hold our breath. After we hold our breath, we're going to exhale, letting out a H-A or a sound. Imagine you're fogging up a bathroom mirror while doing this. Let's give this a practice. Inhale, filling our belly with air, holding. And exhale , letting everything out. A couple more times, inhale, holding at the top. And exhale . One more inhale. Hold at the top. Keep holding, keep holding, and release . Rolling our shoulders back a couple of times here. We're going to inhale our arms all the way up to the sky. Gazing at our fingertips, and exhale, placing our right hand down on the mat. Left arm goes up and over our ear. Feeling a nice side body stretch here. Inhale both arms up to the sky, and exhale. Placing our left hand down, right arm over our ear. Inhaling both arms up again, and exhale, falling to the right. Optional here to take your right hand, place it on top of your left knee, pushing it down into the Earth. Reaching your shoulder up to the sky to get a deeper side body stretch here. Releasing, placing your right hand down on the mat. Inhaling, both arms come up. Exhale, left hand down on the mat, right arm up and over your ear. Optional here to take your left hand, placing on top of your right knee, pressing down into the Earth, extending your arm up to the sky. Releasing, placing your left hand down on the mat. Inhaling arms up, and exhale hands heart to center. Inhale, arms come all the way up, and exhale, placing our hands down in front of us, walking our hands as far as they can go, getting a nice hip and low back stretch here. Breathing, don't forget to focus on your breath throughout this whole practice. Walking our hands slowly back up on top of our knees. Sitting strong, spine is straight. Gonna inhale, our arms coming all the way up, and exhale, drawing our elbows down to our side, coming to Cactus. Lifting our chest up, opening up to the sky. Inhale arms all the way up, and exhale, drawing down, squeezing those shoulders together, opening our chest here. Inhale, arms come up, and exhale. Cactusing, letting any energy that is around you enter your heart. And inhale, arms all the way up, and exhale, hands heart to center. Placing our hands down on our knees, we're gonna do a couple body circles here. Just moving around, right to left, maybe three or four times each way. Leaning our shoulders back, pushing our shoulders forward here. Getting our hips moving, and ready for the rest of our flow today. Finding stillness, we are going to place our hands on either side of our hips, and shoot our legs forward in front of us. Pointing and flexing our feet, grounding ourselves with our hands on our mat, we're just gonna get some good movement here. Bringing your hands up next to you, we're just gonna do a couple wrist circles here. And at the same time, feel free to move your feet in a circular motion as well. We're going to be doing a couple of Down Dogs today. And so it's really good just to get our wrists moving. Our wrists and ankles do so much for us. It's good to get some fluid in there. Get the joints moving around. From here, we're going to inhale our fingertips all the way to the sky, and exhale, coming to a seated Forward Fold. Here, I want you to focus on lengthening your spine, keeping your back straight, and melting your heart down to your knees. I don't want you to force yourself, or pull yourself as close to your knees as you can, but rather lengthening our spine, and letting our heart melt. Breathing here. Letting gravity take its course. Will slowly just push you down lower and lower. Inhale, slowly coming up, arms all the way up to the sky, and exhale, coming down, Forward Fold. Inhale, coming up, placing your hands on either side of you. We're gonna cross our legs underneath us, and come to a Tabletop Position. From here, we're gonna work on some cat cows. We're going to inhale, drawing our belly button into our spine, arching our back. Really engaging our core here, and exhale, coming into cow, squeezing our shoulder blades together, gazing out in front of us. And inhale, coming into cat, remembering to keep that core tight, and exhale, cow. I want you to find your rhythm here, moving through this pose. Focusing on your breath, inhale as you come to cat. Exhale, cow, couple times here. Inhale, cat, exhale, cow. Finding stillness here. Inhale, putting the weight into your right hand, lifting your left hand high, gazing up at your fingertips. We're going to exhale, threading our arm through, coming into thread the needle. Breathing here, relaxing, and just laying on our shoulder, breathing. Putting weight into our right hand. We're gonna push ourselves up, lifting our arm up, gazing at our fingertips, and exhale, bringing both hands center to the mat. Inhale, right arm goes up this time, gazing up at your fingertips. And exhale, threading your arm through. Lying here, feeling that nice twist in your spine, that movement through your low hips. Putting weight into your left hand this time, inhaling all the way up, gazing at our fingertips, and exhale, both hands come to our mat. From here, we're going to do a couple more wrist circles. Again, just preparing ourselves for Down Dog. We're gonna move to each corner of the mat. Really putting our weight into our fingertips here. Maybe just going three or four times each way. Just getting that nice subtle movement in our wrists. Finding stillness in this Tabletop Position, we're going to inhale, and exhale, pushing ourselves back into Child's Pose. Feel free to keep your hands where they are in a relaxed position flat on your mat. Or you can walk your left hands, your left hand, having your right hand follow, placing it on top of your left hand for a more of a side body stretch here. Walking your right hand as your left hand follows to the opposite side of your mat. Placing your left hand on top of your right, feeling that stretch. Making our hands to the center of our mat, on our next inhale, come up to Tabletop. From here, putting weight into our fingertips, curling our toes underneath us, lifting our hips high, straightening our legs, coming into Down Dog. Now this being our first Down Dog, I want you to really pedal your feet back and forth. I want you to get some good movement here. Maybe swaying our hips right to left, feeling whatever feels best to you. Gazing at our fingertips, putting weight into our hands, we're going to inhale, shooting our right leg high. We're going to exhale, stepping out forward, coming to a low lunge. Breathe here. Exhale, open up to the right. Inhale, both arms up to the sky, and exhale, opening up to the left. Inhale, arms come up. Exhale, placing our hands on either side of our foot, tucking our left toes underneath us, pushing up, coming into High Crescent Lunge. Really breathing here, feeling that burn in our right quad, feeling this hip opener here, preparing for our first balance, Warrior 3, we're going to hinge our hips forward. Placing both hands on either side of our foot. Putting weight into our fingertips and our foot, we're going to lift our left leg up, coming into Warrior 3. Making sure our hips are squared here. Leg is strong and straight. Feel free to keep your hands on either side of your foot for support, or if you would like to put your hands into a prayer position, or have your hands float behind you into Airplane, that is also very wonderful. Breathing here. Focusing on this balance, filling our mind with a thought of strength that we have while holding this pose. Releasing any other space in our brain that may be making room for stressful thoughts or emotions. And release this pose. Bringing both feet to the top of your mat. Inhale, come all the way up. Exhale, hands heart to center. Inhale arms all the way up. Exhale, Forward Fold. Inhale, flat back. Exhale, placing your hands down on the mat. Coming into a plank position. Exhale, Chaturanga. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog. Pedaling our feet again here. Taking deep breaths, and on our next inhale, inhaling our left leg high. Focusing on our breath here. On our next exhale, gazing in between your hands, stepping your left foot in between your hands, coming into Low Lunge. Arms up to the sky, deep breaths here. Inhale, open to the left. Coming back up to the center, and opening to the right. Cartwheeling our hands to either side of our foot, putting the weight into our fingertips, curling our right toes underneath us. Pushing up, coming into High Crescent Lunge. Deep inhales and exhales here. Feeling strong, feeling that burn in our left quad this time. Embracing our surroundings, preparing for Warrior 3, we're going to hinge at our hips, placing both hands on either side of our foot, lifting our right leg, straightening our left. Squaring off our hips, and holding Warrior 3. Again, feeling free to modify this in Airplane, or bringing your hands to your heart in a prayer position. Breathing here, and exhale, releasing that pose, bringing both feet to the top of your mat. Inhaling all the way up. Exhale, hands heart to center. Inhale your arms all the way up to the sky. Exhale, Forward Fold. Inhale, flat back. Exhale, coming to a Plank Position, lowering down, Chaturanga. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog. Breathing here, pedaling our feet right and left. Rolling our shoulders forward, coming into a high plank position. We're going to hold this here. Feeling strong, focusing on our breath, making sure our hands are underneath our shoulders. Couple more deep breaths here. One more inhale and exhale, shooting our hips up to the sky. Coming into Downward Facing Dog. Inhale, right leg goes high again. This time, coming into Pigeon, we're going to exhale, lying our shin flat on the ground, right knee to right wrist. Coming up into this pose, filling this hip opener here. Feeling free to maybe melt a little bit deeper into this pose, coming down onto our forearms. Although this is going to be a stretch that's going to work multiple parts of our muscles. We don't want it to be a focused knee stretch. We want this to be a focused hip opener. So make sure our hips are square here. And you feel that stretch within your hip. Coming back up onto your hands, turning our left toes underneath us, pushing ourself back into Three-legged Down Dog, and exhale, lowering your right leg. Inhale, left leg goes high, gazing at your fingertips. Exhale, placing your shin down. Meeting your right knee to your, excuse me, your left knee to your left wrist. Coming to this Pigeon Pose. Breathing here. Inhale. Maybe on your exhale, just sinking just a little bit deeper into this hip opener into this stretch. Inhale, exhale, releasing any emotion or thought that you do not want to hold onto anymore for this day. Coming back up onto our hands, curling our right toes underneath us this time, we're going to shoot back, coming into Three-legged Down Dog. Exhale, coming into a normal Down Dog, gazing up at your fingertips, walk or jump to meet your feet, to meet your hands at the top of your mat. Inhale flat back, exhale, Forward Fold. Inhale all the way up. Exhale, hands heart to center. From here, we're going to do a Vinyasa to find ourselves down on our mat. Inhale, arms up. Exhale, Forward Fold. Inhale, flat back. Exhale, coming into that plank position, lowering down, Chaturanga, inhale, Upward Facing Dog. Exhale, pushing ourself down into Child's Pose. Breathing here. Slowing down our breath as we start winding down our practice. Gazing up at your fingertips, coming to that Tabletop Position again, crossing our legs underneath us, coming to a seated position on our mat. And lowering all the way down. Inhale, bringing our knees to our chest, giving ourself a hug. Breathing here, inhaling, exhaling. On your next exhale, keep hold of your left knee, but extend your right leg flat onto the mat. Inhale, right knee into your chest, hugging both knees close to you. And exhale, extending your left leg this time. Breathing. Inhale, bringing that left knee into your chest, and giving yourself a hug. Placing both feet flat on your mat, going to inhale, placing our right ankle on top of our left knee, taking our right hand, and gently pressing our knee outwards. This is a really good hip flexor opener. Being aware of your surroundings. Being aware of how your hips are feeling after we have done some of these hip openers during this flow. Inhale, right knee comes to chest, and exhale, placing that foot flat on the floor. Inhale, left knee comes into chest, and place your left ankle on top of your right knee. Letting your left hand gently push your left knee out. Breathing here. Inhale, left knee comes to chest, and exhale, placing both feet on the ground. Inhale, both knees to your chest, bringing your nose to your knees, giving yourself a big hug here. Maybe rocking back and forth, maybe rocking side to side. Slowly releasing that, placing our feet flat on our mat one last time, we are going to let our knees fall left to right. Getting some final hip movement here before we find stillness in our final pose. Bringing both knees to your chest one final time, taking a big inhale, and exhale. Releasing your legs flat on the ground, palms face up, arms relax. Finding stillness in our final pose, Savasana. Shavasana is meant for you. It is meant for peaceful thoughts and peaceful feelings. I want you to think about the invitation I gave you at the beginning of this practice to find ways you could be more in tune with yourself and with your higher power. Think about that as you lay here in your final pose. Focus on your breathing, and just relax. Begin to wiggle your fingers, wiggle your toes. Coming back to your surroundings, being aware of what is around you. Things you might hear, things you might smell. Whenever you're ready, falling to your right or left side, using your arm as a pillow, breathing here. And whenever you are ready, coming to a seated position on your mat. Inhale our arms all the way up one final time, gazing at our fingertips. And exhale, hands come heart center. Thank you so much for practicing with me today. Namaste.