Hi everybody, my name is Rehl Clarke. Thank you so much for practicing with me today. It is a beautiful day. We are in the mountains. This flow is amazing, and I am super excited to share it with you all. We're gonna start in a seated position. Spine is straight. And we're gonna start with some box breathing. We're going to inhale for four, hold for four, exhale for four, hold for four, inhale for four. I'm gonna do it a couple times with you. And after that, I'm gonna have you find your own rhythm for it. So we're gonna inhale, three, two, one, hold, three, two, one, exhale. Three, two, one, hold, three, two, one, inhale. Three, two, one, hold, three, two, one, exhale. Three, two, one, hold. Three, two, one. Finding your own rhythm here. Whether that's holding your breath a little longer or a little less. I want you to breathe here with that intentional box breathing for a couple of minutes. While you're breathing, I wanted to talk about the intention of our flow today. Our flow is gonna be focused on setting daily intentions and why that is important. Setting daily intentions with God is such a powerful thing because it can help us set goals, achieve goals, and to become a better person. Setting intentions can help us be happier, can help us overcome things. And especially when we set an intention with God, we are able to rely on God and turn to a higher power to set goals for ourself that we can overcome. So, as we're practicing today, I want you to think of a daily intention that you can set today with you and with God that was going to carry you throughout this flow and throughout the rest of the week. With that being said, we're gonna do a couple more of this box breathing. Sitting up tall. We're gonna inhale arms, come all the way up. Exhale, bringing our hands, heart to center. We're gonna make our way into a tabletop position, curling our toes underneath us, pushing up into a high plank. From here, we're going to move our right and left feet away from us. Breathing as we do this movement, really engaging our core, tapping our toes left to right, right to left. Really just breathing here. Couple more times. You got it. Coming into this plank position, holding here. And lowering down, coming into child's pose. Gazing at our fingertips, coming up, curling our toes underneath us, popping back up into that plank position. This time putting weight into our left hand, we're gonna twist our body, opening up into a side plank. Hand can be rested on our on our leg, on our hip. Whatever is comfortable for you. Really lifting your hip, feeling your side core burn here. And coming back to center. Taking a couple breaths here. Putting our weight into our right arm, shifting our weight, coming into a side plank on the opposite side. Coming back to center. And exhale, lowering down all the way into child's pose. Gazing up on our fingertips, curling our toes underneath us, pushing our hips up to the sky, coming into our first down dog. Pedaling out our feet here, getting some nice movement. We're gonna slowly put a bend into our knees and place our forearms down onto our mat, coming into a dolphin. I want you to practice inhale, lifting up onto your toes, and exhale coming back down. Inhale, lift, and exhale coming back down Inhale, lift, and coming back down one more time. Inhale, lift, exhale coming back down. Coming down onto our knees, shooting our hips back into child's pose. Gazing at our fingertips, coming up, popping our hips back into our second down dog. Gazing at our fingertips, we're gonna walk our hand, or excuse me, walk our feet to the top of our mat. Inhale, hearts heavy, forward fold. Halfway lift and exhale, releasing that all the way down. Inhale, coming all the way up and exhale. bring your hands heart to center, setting our intention for this next sun salutation that we are setting. We're gonna inhale our arms all the way up, feeling brave, exhale, falling forward. Inhale, halfway lift, exhale, shooting our legs back into plank, lowering down. Inhale, upward facing dog, exhale downward facing dog. Again, putting a slight bend in our knee, coming down onto our forearms. We're gonna practice here, inhale up on our toes. Exhale, lower down. Up on our toes, lower down. Up on our toes and lower down. Coming back up into a normal down dog. We're gonna gaze at our fingertips and walk or jump to the top of our mat. Inhale, flat back. Exhale, forward fold. Inhale, coming all the way up. Exhale, arms fall out to the side of us. We're gonna take turns inhaling and reaching to the left, release, inhale, reaching to the right. Inhale, reaching to the left, and inhale, reaching to the right. Doing this just a couple more times here. Finding flow, finding movement. Two more times, inhale over. Each side, and inhale, arms all the way up. Chin to the sky, embracing ourselves here. Exhale, forward fold. Inhale, halfway lift, exhale, lowering down halfway. Inhale, upward facing dog, exhale, downward facing dog. Taking a second to breathe here, finding stillness in this pose. We're gonna put a slight bend into our knee coming down onto our forearms again. From here, we're gonna practice that same movement, coming up onto our toes and down flat onto our feet. Up onto our toes and flat down onto our feet. And if a forearm stance is in your practice, feel free to do so. Coming down from wherever you are into a child's pose. Gazing at your fingertips, coming up, sweeping your legs through. I'm gonna switch this way so you all can see me coming to a seated position. We're gonna inhale, our arms all the way up, and exhale, let them fall to the sides of us. Lowering all the way down onto our backs. Inhale, bringing our knees to our chest, giving ourself a nice big hug here. Bringing our feet flat on the mat. Right leg goes high, grabbing our ankle, our shin, whatever is comfortable for you, and slowly putting a bend in your arms, bringing your leg closer to you. Slowly releasing that. And the opposite side, left leg goes high, drawing our leg closer to our body with a gentle pull, slowly releasing our legs flat down on our mat. Arms are out by our side. And laying here in our final pose, Shavasana. Thinking of the intention that we set at the beginning of this flow, thinking of how you can set more intentions with God and what that means to you. Begin to wiggle your fingers, wiggle your toes, coming back to your surroundings. And when you are ready, falling to your left or right side using your arm as a pillow, slowly making your way up into a seated position, taking one final inhale and exhale. Thank you so much for practicing with me today. Namaste.