- Hi, everybody, my name is Rehl Clarke. Thank you so much for practicing with me today. Today, our flow is going to be focused on the Asana the word "Asana" specifically. If you aren't familiar with what that word is, it means "pose", and for a deeper meaning, it is also translated into the word "seat", when we are in a meditative state. When we are grounded and seated around the earth, we are able to connect to ourself and connect to a higher power better. So throughout the flow, I want you to really connect with your surroundings, be aware of your surroundings, and connect with that higher power above. So with that being said, let's get into it. Coming to a comfortable seated position, I am going to be in crisscross. If you want to be on your knees, that is absolutely fine as well. We're going to start in a hand mudra, the Jnana Mudra. Keeping our finger and our thumb together like so, and our three other fingers are going to be out. Our palms are facing up, and we're really just going to feel grounded here while we breathe. Inhale, lengthening our spine, broadening our shoulders, and exhaling through the mouth. I want you to tune in with where you feel your heart. If it's leaning forward, if it's falling back. And each inhale, I want you to imagine your spine and your back muscles are holding up your heart strong, your chest is out, and you're receiving all the light and love that you can. Throughout this flow, I really want you to feel grounded and connected with the earth, becoming one with the senses and surroundings that you are around. Feeling present in the moment, focusing on what you hear, what you feel. If your eyes are open, what you see. Two more deep breaths. Last inhale , and exhale . Inhale, bringing our arms up to the sky. We're going to exhale, placing our right hand to the side, kind of behind us and our left hand in front of us. And we're going to bend our elbows, falling forward. Inhale both arms up to the sky, and exhale, falling to the left side. Again, putting a slight bend into our elbows. Inhale arms up, and exhale. To the right one last time. Melting your heart a little bit deeper, really grounding your fingertips and your sits bones onto your mat. Inhale up and exhale, falling to the left. Inhale arms all the way up to the sky, and exhale, bringing your hands heart to center. Finding ourself into a tabletop position. We're going to do a couple big circles around our mat here. Putting weight into the back of our heels when we're coming to the back two corners of our mat, and pressing the weight into our fingertips as we come to the front. So as we're doing circles with our body, our palms are kind of having different parts have the most pressure on them as well. Couple more times. And finding stillness, we're going to gaze at our fingertips, curl our toes underneath us and push ourself into down dog. Walking out our dog here, pedaling our feet right to left and left to right. We're going to lift our right toes just barely above our mat and cross them over our left ankle. Just feeling a nice extra deep stretch into our left hamstring here. Putting weight into your left hand and your fingertips. We're going to release that, kind of shake it out, and hover your left toes, wrapping your left toes around your right ankle. Again, putting pressure into your right hand. Slowly releasing that and pedaling out. We're going to gaze at our fingertips and walk to the top of our map. We're going to inhale, swooping our arms all the way up to the sky, and exhale, bringing our hands heart to center. Inhale our arms all the way up. Exhale, forward fold. Inhale, halfway lift. Exhale, placing both hands down onto our mat, we're going to shoot our right leg back, coming into a high lunge. Inhale our arms up and exhale, falling forward. Planting both of our hands down on our mat, curling our right toes underneath us, coming up into a high plank. From here, we're going to drop down onto our knees, dropping our chest and our chin on our knees as well. Putting a bend into our elbows. Slowly pushing ourselves up into upward facing dog, and pushing our hips down and back into downward facing dog. Inhale, right leg comes high again. Exhale, stepping that forward. Inhale, arms come up. Exhale, placing our hands on either side of our foot, shooting our left leg up and down. Inhale, halfway lift. Exhale, forward fold. Inhale, arms come all the way up to the sky, and exhale, bring your hands heart to center. Inhale our arms all the way up. Exhale, forward fold. Inhale, halfway lift. This time when we exhale, we're going to place our hands down on the mat, shooting our left leg back, coming into a low lunge. Inhale our arms up and exhale, placing our hands on either side of our right foot. We're going to curl our left toes underneath us, pushing ourselves back into that high plank, and slowly bending our knees, coming down onto our knees, our chest, and our chin. Flipping our toes, lifting our heart, coming up to upward facing dog. Pushing our hips up and back, coming to downward facing dog. Inhale, left leg comes high. Exhale, stepping that through. Inhale, arms come up and exhale. Placing our hands on either side of our left foot. We're going to kick our right foot up, meeting our left foot at the top of our mat, and inhale, coming up to a standing position. Inhale arms up and exhale, falling down. Inhale, halfway lift. Exhale, placing our hands down on the mat. Again, shooting our right leg back, inhale our arms all the way up to the sky, and exhale, falling forward, placing our hands on either side of our left foot, curling our right toes, coming into high plank. This time lowering all the way down onto our belly. Hands are underneath our shoulder. Inhale all the way up, full Cobra, and exhale, slowly lying down onto your belly. Placing your chin down onto your mat. Curling our toes underneath us, pushing ourself up and back into Down Dog. We're going to inhale our right leg high again. Exhale, stepping that through. Coming into a low lunge, inhale, arms come up. And exhale, placing our hands on either side of our right foot, kicking our left foot up and down, coming to center. We're going to inhale, flat back. Exhale, forward fold. Inhale, coming all the way up to the sky, and exhale, bringing our hands heart to center. Inhale, arms come up and exhale, forward fold. Inhale, flat back. Exhale, left leg shoots back, coming into that low lunge. Inhale arms all the way up to the sky. Exhale, hands lower, curling our left toes underneath us, coming into high plank, and lowering all the way down onto our belly. Inhale, reaching our heart and our chest up to the sky, and exhale, lowering down. Pressing up one more time, chest goes all the way up to the sky, and exhale all the way down. Last time, inhale, come all the way up, and exhale, lowering down. Curling our toes underneath us, we're going to push our hips up and back, coming into downward facing dog. Pedaling out our feet here. We're going to gaze at our fingertips. Inhale, left leg comes high. Exhale, stepping that through. Coming into a low lunge, inhaling our arms all the way up to the sky, and exhale, dropping our hands on either side of our left foot. Curling our right toe underneath us, we're going to kick our right foot up, and placing it down, coming to center. Inhale our arms all the way up and exhale. Crossing our arms around our body, giving ourself a nice big hug, swaying left to right. While keeping your hands in this hug motion, we're going to pivot our feet to the edge of our mat, and we're going to fall forward while we're giving ourselves this hug. We're just going to hang heavy here, letting our head sway back and forth. Slowly rolling up one vertebrae at a time, releasing your arms and shaking it out. Bringing our feet back to the center of our mat. We're going to stand here. Feet strong, palms facing out. Deep inhales and exhales, Tadasana. Grounding ourself here. Inhaling arms all the way up, and exhale, bringing our hands heart to center, slowly lowering ourself all the way down onto our mat. Coming into Gomukhasana, we're going to keep our left leg down onto the mat, and our right leg is going to cross over on top, and our feet are going to be sticking out on the side. Inhaling here and exhaling, drawing your heart and chest close to your knees. Slowly releasing that, putting your right leg down onto the mat this time, and your left leg on top. Feet are sticking out. Inhale, and exhale, fall forward. Inhale, coming all the way back up. We're going to unwind our legs, and come all the way down into a lying position. Lying flat onto our back, we're going to keep our feet flat onto the ground, so our knees are facing towards the sky, and we're going to cross our right foot over our left thigh, and reaching in, reaching under our right leg, grabbing onto our left shin, and pulling that close to our chest. Slowly releasing that. Placing both feet down onto the ground. Our left foot is going to cross on top of our right thigh, and we are going to grab underneath our left leg, grabbing onto our shin. And again, drawing that close to our chest. Releasing that, placing both feet down onto the mat. We're going to extend our legs out flat onto our mat, palms are facing up, coming into our final pose, Savasana, where you can breathe and be more in tune with the grounding feeling that we feel from this flow. Begin to wiggle your fingers and wiggle your toes, becoming aware of your surroundings. And when you are ready, slowly making your way to a seated position on your mat. Placing your palms and having them face down onto our knees for our last grounding breathwork. We're going to inhale through our nose and exhale everything out through our mouth three times. Inhale, and exhale . Inhale , and exhale . Last time, inhale , and exhale . Thank you so so much for practicing with me today. I hope you feel more grounded and rejuvenated. As we definitely are more grounded, we are able to connect more with the earth and our surroundings, which leads us to be able to connect to a higher power. I hope you can take any emotion or feeling with you throughout the rest of your day, and have a beautiful day. Namaste.