Hi, everybody. My name is Rehl Clarke. Thank you so much for flowing with me today. Today, our practice is going to be a calming practice. We are going to be taking the movements a little bit slower today. We're gonna be focusing on our breath work and just really taking time to slow down, calm down, and be more in tune with ourself, and along with that, being in tune with ourself, there can come so much calmness and power when we are in tune with a higher power or with God. So, throughout this flow, I want you to be in tune with not only yourself, but with that higher power, and just feeling the calmness that can come, not just in this yoga flow, but throughout the rest of your day, throughout the rest of your week, and, yeah, with that being said, let's get into it. So I want you to be seated in a comfortable position. If you have a pillow at home or a bolster at home that you want to sit on, you are more than welcome to. We are going to be sitting, in a seated position most of this flow. So I want us to just come here, sitting up tall, closing your eyes, and I just want us to breathe for a couple of minutes here. Hands can be down on our ankles, on our knees, facing up, facing down. Really, this practice is for you, and for you to feel the most comfortable and the most calm. So, whatever that is, sit there and relax. We're gonna start by inhaling through our nose, and as we inhale, as we expand the belly out, filling up with as much air as we can, we're gonna hold at the top, and then we're gonna exhale everything out through our nose. So it's gonna be something like this. Inhale through our nose. Hold at the top, and exhale through our nose. Inhale, holding at the top, and exhale. Inhale, and exhale. A couple more times, inhale, and exhale. This time, we're gonna inhale our arms all the way up, and exhale, coming down into a slight forward fold, just coming down onto our forearms here. I don't want you to force yourself down into a position that's gonna hurt your lower back or your hips. Letting your heart just melt to the floor as we breathe here. Gravity will do its thing and will push you down as far as you need to go today. A couple more breaths here. On our next inhale, gazing at our fingertips, we're gonna slowly walk our hands back to the top of our knees. From here, we're gonna do a couple body circles. So we're gonna just circle around, using our hips and our core to move us forward. Right to left, left to right. Just getting some good spinal movement here. We're gonna be focusing on just moving slowly, like I said before, and just taking things one breath at a time. Just really relaxing ourselves and finding a state of calmness. Finding stillness here, we're gonna inhale our arms all the way up and exhale. Bring down the hands, heart to center. Coming on all fours into a tabletop position, we're going to lower down onto our forearms, toes are flat, and melting our chest down to the floor, coming into puppy pose, gazing at our fingertips, and feeling the stretch in our shoulders and our back. Again, if here is all you can go, or here, that is perfectly fine. I don't want you forcing yourself into a pose that may cause pain to your body. Inhale, gazing at our fingertips. We're gonna shift our weight forward on our forearms, placing our belly down on the floor, coming into a sphinx pose. And release, placing our right cheek down on our mat. We're going to grab, with our left hand, our left foot, and pull that close to us for a quad stretch. Breathing through all of these movements. We're gonna exhale and slowly release our left leg, switching to the opposite side, left cheek down on the floor, grabbing our right foot, and stretching that right quad. Breathing here, holding. Maybe just sinking just a little bit deeper into this stretch. Slowly releasing that. Placing our hands underneath our shoulder, we're gonna push up into a mini cobra. Exhale, release. Inhale, mini cobra. Exhale, release. Inhale, mini cobra, this time curling our toes underneath us and pushing ourself down into child's pose. Here, feeling free too. Just keep your arms straight out in front of you, but if you are wanting a deeper stretch, maybe walking your hands to the left side of your mat, placing your right hand on top of your left hand. Feeling that nice side arm stretch, that side body stretch. Walking our hands to the right side of our mat, placing our left hand on top of our right hand this time. Coming back to center, and just letting our heart melt to our mat. Using our fingertips, we're gonna shoot back up into this tabletop position here. Curling our toes underneath us, we're gonna push back into downward facing dog. Hips go up to the sky. Here, we're just gonna be pedaling our feet back and forth, getting some good movement here. Keeping a bend in our knees, I want you to gaze at your fingertips, and I want you to walk your feet to the top of your mat, and I want you to just hang here heavy. We're gonna inhale, bring your arms all the way up to the sky, and exhale, hands heart to center. Inhale, arms all the way up, and exhale, opening up to the right. Sweeping our right arm underneath us, we're gonna inhale, bringing both hands up to the sky, and exhale, opening up to the left. This time, sweeping our left hand underneath us to inhale all the way to the sky. We're gonna exhale, coming into a forward fold. Keeping our knees bent here, we're going to take our hands and place them underneath our toes. Slowly straightening out your knees as much as you can, again, not putting too much stretch or pain into our hamstrings or our quads, we're just gonna get a nice stretch here. With every exhale, maybe just sinking just a little bit deeper into the stretch Lifting your feet up, releasing your hands, we're gonna come, inhaling, up to a flat back. Exhale, placing our hands down onto our mat, shooting back into a plank position, lowering our knees down first and exhaling down. Halfway, inhale, upward facing dog, and exhale, pushing our hips back, curled toe under, downward facing dog. Gazing at our fingertips, we're gonna walk to the top of our mat. We're gonna inhale, flat back. Exhale, forward fold. Inhale, coming all the way up, and exhale. Hands come to heart center. From her, pivoting our feet out to the outer corner of our mat, we're gonna inhale, arms up, and exhale, sitting down, coming into a Malasana squat. Heels are facing in. Toes are facing out. Sitting up tall and strong here. We're just gonna take a couple deep breaths. One more deep breath. Placing our hands in the middle of our mat, we're going to press our legs straight, pivoting our feet just a little bit wider, coming into a wide stance forward fold. Folding forward here, we're going to inhale, lifting our left arm high up to the sky, gazing at our fingertips. Releasing that, both hands down on the mat, inhale. This time, right arm goes high. And releasing that, coming into this wide stance forward fold, maybe falling just a little bit deeper. Finding a happy stretch here. Keeping our hands planted on our mat, we're gonna pivot our feet back to the center, and we're gonna inhale, halfway lift. Exhale forward, fold. Inhale, come all the way up, and exhale, hands heart to center. Inhale, arms go all the way up. Exhale, hands heart to center. Slowly making our way down to our mat. From here, we're gonna slowly come to a lying position down on our back. We're gonna inhale, giving ourself a nice big hug here. Taking the time to recognize yourself and your surroundings while giving yourself a hug, being proud of yourself in this moment. One more deep breath. Holding our left knee close to our chest, we're going to extend our right leg. Rubbing our left knee, we're gonna cross it over on top of our body, shooting our left arm out and gazing at the fingertips. Coming into this nice spiral stretch here. Inhale, bringing your left knee to your chest. We're gonna exhale, releasing that. Left leg flat, inhale, bringing your right knee to your chest this time, taking your left hand and crossing your right knee over your body. Right arm goes out, gazing at the fingertips. Inhale, bringing that right knee to your chest again, and exhale, slowly releasing that. From here, we're going to inhale our arms all the way up and over our head, and we're gonna point and flex our toes here. Releasing that, coming into our final pose, Shavasana. This is the resting pose. This is the pose where we feel a lot of calm, a lot of goodness. This pose is for us. Breathe here. Hands can be over your heart and over your belly. Palms can be out and facing up, whatever is most comfortable for you. We're just gonna breathe here. Begin to wiggle your fingers and wiggle your toes. Being aware of your surroundings and where you are. Taking a couple more deep breaths here. When you are ready, fall into your left or your right side, raising your arm up and using it as a pillow. When you are ready, coming back up to a seated position. Before we end, we are gonna just do a couple more breathing exercises. We're gonna inhale our arms up, and exhale, hand heart to center. One more time, inhale, arms up. Exhale, hands heart to center. Taking a deep breath in. Holding at the top again. We're gonna exhale this time out of our mouth. Inhale, holding at the top, and exhale. Couple more times here, inhale, holding at the top, and exhale. Inhale, and exhale. One more time. Inhale, and exhale. Inhale, arms come all the way up, and exhale, falling to the right. Inhale, arms come up, placing your hands down falling to the left. Inhale, hands come all the way up, and exhale, hands heart to center. One last inhale, holding at the top. And exhale. Let everything out. Thank you so much for practicing with me today. Namaste.