Hi, everybody. My name is Rehl Clarke. Thank you so much for practicing with me today. Our flow is the fourth limb of the eight limbs of yoga today, Pranayama, which is all focused on breathwork. And when we focus on our breath we are able to control a lot more things of the way we are going to react towards something. We can't really control what's going to happen or what could happen, but we can control how we react, and that all stems from breathwork. If you take a moment just to breathe and calm our nervous systems down, we're able to control our way that we are going to contribute to whatever is happening. The same goes for connecting with God. When we are more in tune with our breath we are then more in tune with the earth, with the universe, and we are able to draw closer to God through those things. With that being said, let's get into it. Now let's get into our flow. We are going to start by laying on our backs today. We're gonna keep our knees bent down on the ground and we're going to do alternate breathing while laying down. So we're going to take our thumb and our pinky, placing them over our nose. While we press one side of our nose in with our thumb we're going to inhale, hold, clamping our finger and thumb together and exhale on the opposite side. Inhale through the nose, hold, and exhale. Looks something like this. Finding your own rhythm, we're gonna do this for a couple of breaths here and a couple of minutes. So, get comfortable. This breathwork is a very rejuvenating and awesome breathwork to start off this practice, and just to start off your day. It gives us energy and it can be just a very encouraging breathwork overall. Couple more times here. One last inhale and exhale. Placing your right hand on top of your heart, your left hand on top of your belly, we're just gonna do a couple deep inhales and exhales through our mouth. Inhale through our nose, exhale through our mouth . This flow is focused on our Pranayama, our breathwork. And when we are breathing correctly and our airways are strong and working well, we are able to better not only connect within ourself, but connect to our surroundings, which allows us to connect to God and the universe. A lot easier when we are able to breathe. There's sometimes a lot of things in life that we can't control, but what we can control is our breath and how we react to things. And if we just take a couple of minutes to take time to cool everything down by our breathwork, it can do a lot of benefits for us. Couple more times here. Inhale through our nose one last time, and exhale everything out through our mouth. Slowly coming up to a seated position onto our mat. We're going to inhale, arms up. And exhale, falling forward. Crunching our stomach in. Inhale, arms up. Our palms and fingers are together. And exhale, crunching that forward. Inhale, up. And exhale. Inhale, up. And exhale, down. Coming onto all fours, tabletop position. Hands are underneath our shoulders. We are on our knees. We are going to slowly press up into our first down dog, pedaling and walking out our feet here, getting some nice movement. We're going to gaze at our fingertips and walk to the top of our mat. Inhale, flat back. Exhale, forward fold. Inhale, all the way up to the sky. Gazing up at our fingertips. And exhale, coming all the way down. Inhale, hands on our shin, flat back. Exhale, coming into a high plank, lowering down halfway. Inhale, upward facing dog. And exhale, downward facing dog. Inhale, right leg up. Exhale, down Three times; inhale, up. Exhale, down. Inhale, up. Exhale, down, last time. Inhale, up, and down. Inhaling our right leg high. We're gonna do a couple knee circles here. Moving clockwise, counter clockwise, whatever feels best to you. Squaring off our hips, inhaling our right leg up to the sky. We're gonna exhale, planting that foot in front of us. Both of our feet are on the same track, coming into pyramid. We're up on our fingertips, and slowly lowering our chest and heart closer to our shin. Putting weight into our front foot and our fingertips, we are going to kick our left foot to meet our right foot. Inhale, halfway lift. Exhale, forward fold. Putting a bend into our knee, we're going to place our right hand down onto the mat. Inhale, lifting our left arm up to the sky. Both hands back to center. Inhale, right arm up to the sky. And bringing that to center. Slowly rolling up, we're going to inhale, arms come out and above us. And exhale, falling to the right. Inhale, arms up. And exhale, falling to the left. Inhale, arms all the way up to the sky, really reaching our fingertips. And exhale, falling forward. Inhale, half lift. Exhale, working through our vinyasa, lowering halfway down. Inhale, upward facing dog. And exhale, downward facing dog. Inhale, left leg comes high and lower down three times. Inhale, high, lower down. Inhale and lower. And inhale, holding here. We're gonna do a couple knee circles. Drawing big circles with our knee, right to left, left to right. Again, whatever feels best to you. Squaring off our hips, we're going to step our left foot in between our hands, feet are on the same track, coming into a pyramid. Again, melting our chest and our heart a little bit closer to our shin. We're going to put weight into our fingertips and our front left foot, kicking our right foot up and down. Coming to center. Inhale, halfway lift. Exhale, forward fold. Inhale, coming up, putting a slight bend into our knees. We're going to inhale, right arm up to the sky. Coming back down to center. And inhale, left arm up to the sky. Coming back down to center, we're gonna slowly roll up. Inhale, arms up to the sky. Exhale, down. Our hands come down onto our mat. Inhale, flat back. Exhale, coming back into high plank, lowering down again through our vinyasa. Inhale, pushing ourselves up to upward facing dog. And exhale, downward facing dog. Inhale, right leg comes high. Exhale, stepping that through, pivoting our back foot at a 45 degree angle. Coming up to warrior one. Falling forward, both hands come to either side of our foot, coming into a low lunge. Taking our hands, gently pressing against our knee. Placing our hands on either side of our foot, curling our left toes underneath us. Moving back and forth from a runner's lunge, back into a low lung. Placing our hands on our mat, curling our left toes underneath us. We are going to kick our left foot to meet our right foot at the top of our mat. Inhale, arms come all the way up to the sky. Exhale, bring your hands heart to center. Inhale, arms up to the sky, working on our opposite side. Exhale, lowering down. Inhale, flat back. Exhale, moving through our vinyasa, lowering down. Inhale, upward facing dog. And exhale, downward facing dog. Inhale, left leg comes high. Exhale, stepping that through, pivoting our right foot at a 45 degree angle, coming up to warrior one. Feeling strong here, engaging our core, really connecting with ourselves and the earth through our breathwork. And falling forward, coming into a low lunge. Taking our hands, gently pressing them onto our knee. Falling forward, placing our hands on either side of our foot. We're going to extend our leg back and forth. Coming into a low lung, to a runner's lunge. Putting weight into our fingertips and our left foot, curling our right toes underneath us. We are going to kick our right foot up, coming back to center and inhale all the way up to the sky. Exhale, falling to the right. Inhale, arms up. And falling to the left. Inhale, arms up to the sky. Exhale, falling forward. Inhale, flat back. Exhale, coming into a high plank. This time lowering all the way down onto our bellies. Placing our left cheek down onto our mat, we're going to come up onto our fingertips on an inhale, coming into a baby cobra. And lower down. Inhale, coming up to that baby cobra. And lowering down, two more times. Lower down. And last time. Lower down. Curling our toes underneath us, pushing up and back, widening our stance, coming down into child's pose. We're going to take a couple cleansing breaths here. In through our nose, out through our nose. Gazing at our fingertips, coming onto all fours, pushing ourself back into that down dog. You're gonna pedal out our feet here, and walk to the top of our mat. And inhale, all the way up to the sky. Exhale, falling to the right one more time. Inhale, up to the sky. And exhale, falling to the left. Inhale, up. And exhale, down. Placing our fingers underneath our toes. Hanging heavy here in gorilla pose. Putting a slight bend into your knee if you would like or keeping your knee straight, whatever is most comfortable for you. Slowly releasing that and slowly rolling all the way up to the top of our mat. We are going to do a couple balancing poses here. Putting weight into our right foot, we're going to bring our left foot to the outside of our right knee. And we're gonna hold here. Taking our left foot, placing it on top of our right thigh. We're going to sit down, lowering down into this figure four. Slowly coming up and releasing that, shaking that out. This time, putting weight into our left foot. We're going to inhale, bringing our right foot to the outside of our left knee. And crossing that foot over our left thigh, lowering down, figure four. Slowly coming up and shaking that out. Inhale, one last cleansing breath. Taking all this energy that we've created. And exhale, falling forward, slowly making your way seated down onto your mat. Lying all the way down onto our mat, we're going to inhale. Give ourself a nice big hug. Tucking our knees to our chest and our nose to our knees. And we're going to extend our feet flat, taking our left foot and placing on top of our right knee like we did in that balancing pose. We're gonna gently push our left knee away from us. Slowly releasing that, flipping to the opposite side. Our right foot is on top of our left knee, and gently pressing our right knee away from us. Releasing that, bringing our knees to our chest. We're going to point our toes, extend our legs out in front of us, and just gently pull our legs close to our chest and our heart. This is just a gentle pull here. There's no need to pull yourself super hard or quickly. Lowering down your right leg, keeping your left leg up to the sky. Lowering your left leg down and inhale, bringing your right leg up towards the sky. Slowly releasing that, walking your feet onto your mat. We're gonna just move our knees left to right, some windshield wipers, some final hip movement. In finding stillness, I want you to extend your feet out, your arms out, palms facing up. Making our way into our final pose, Savasana. This is, again, where we can tune into our breathwork. Being present in the moment, being present with the higher power. Begin to wiggle your fingers and wiggle your toes. Becoming aware of your surroundings. And whenever you are ready, falling to your right or left side, using your arm as a pillow. And taking just a couple of breaths here. Slowly making our way up into a seated position on our mat. We're gonna inhale, hold at the top, and exhale. We're gonna do that three times. Inhale . Hold at the top for four, three, two, one. And exhale. Inhale . Hold at the top, three, two, one. And exhale. Last time, inhale . Hold at the top, three, two, one, and exhale. Thank you so much for practicing with me today. Focusing in on your breathwork, connecting yourself to God, to the earth and to yourself. Namaste.