Hello, everybody. My name is Rehl Clarke. Thank you so much for flowing with me today. Today, our flow is going to be focused around the fifth limb of the eight limbs of yoga, which is Pratyahara, or in other words, "stillness". Finding stillness wherever we are, and even if it's a busy day, a busy moment, finding time to breathe and to connect with yourself, this goes along great with God, because when we are turning a little bit inward, focusing on our needs and what we can do to create stillness for ourself, we are better yet to connect with that higher power and the divinity that comes with that. So with that being said, let's get into it. We are going to begin by laying on our stomach to start out our breathwork here. So come to a comfortable place on your mat. Flat down on your belly, and you're gonna use your arms as a pillow or excuse me, you're gonna use your hands as a pillow. So placing your hands on top of each other and resting your left cheek down onto your hands. We're just gonna take a couple deep inhales and exhales here. In through our nose, out through our nose. Couple more times here. Last inhale and exhale. Bringing your feet towards the sky so there's a slight bent in our knee, we're just gonna let our knees and feet fall gently left to right. Not a lot of movement here, just getting some nice spinal and hip rotation. Couple more times. Finding stillness, we're going to keep our left foot up to the sky and set our right foot down. Inhale, bringing our right foot up, and letting our left foot fall down. This opposite up and down motion, we're just gonna do a couple of times. Feel free to point and flex your toes while you're doing this. Keeping them pointed, keeping them flexed. Keeping both feet up towards the sky, we're gonna take one more inhale and exhale out through the mouth. Taking our hands, pressing them underneath our shoulder, preparing for Baby Cobra. We're going to inhale, lifting our chest up to the sky and exhale, lowering down, placing our right cheek down on our mat. Inhale up to the sky and exhale, opposite cheek down on the mat. Doing this a couple of times, inhale up and exhale down. Last time, each side lowering down. Coming up and back down. Placing our forearms and palms of our hands flat onto the ground, coming to Spinx pose. We are going to do a couple neck circles here so just moving our neck in some big circles. Clockwise and counterclockwise, whatever feels best for you. Couple more times here. Now maybe just swinging our head slowly right to left half circles. Gazing on our fingertips, curling our toes underneath us, we're gonna push ourselves up and back into Child's pose. Our knees are wide on our mat, chest and heart melt down, arms are extended in front of us. Couple deep breaths here. Focusing on that Pratyahara that we were talking about earlier, that sense control, tuning in with our body, giving ourselves a body scan. Gazing at our fingertips, rolling all the way up, coming into tabletop position. We're going to extend our right arm out and extend our left leg out. So opposite arm and leg. We're gonna inhale, lengthen and exhale, draw our elbow and our knee together. Inhale, lengthen, and come together. Couple times here. Three, two, and one. Finding stillness, we're gonna move to the opposite side. Left arm is going to extend out, right leg is going to extend. Lengthen in, lengthening our arm and leg out and exhale, bringing those close together. Lengthen. Three, two, and one. Bringing your hand and your knee down onto your map, working into some Cat-Cows here, we're going to inhale, lengthen and exhale, drawing our belly to spine. Inhale, lengthen, and exhale drawing our belly to spine. Inhale, lengthen, and exhale drawing our belly to spine. Keeping our toes close together, our knees wide, We are going to shoot back into Child's pose again. Gazing at our fingertips, coming up into Table Top. We are going to sit back into Screaming Toe position where you, your knees are bent, your toes are curled and you are sitting here. You're gonna feel this burn in your toes. So just breathe here with me. Deep breaths, we're gonna inhale our arms all the way up, putting an arc into our back, gazing up to the sky and falling back. And so, bringing our hands heart to center. One more time, inhale arms all the way up to the sky, gazing at our fingertips, leaning back, falling backwards. And bringing your hands, heart to center. Walking our hands out, we're just gonna shake our toes on our mat. Just patting them a couple of times, shaking them left to right. We're gonna curl our toes underneath us and push ourselves back into downward-facing dog. Pedaling out our feet here. We're going to gaze at our fingertips, and we're gonna walk our hands to the back of our mat. We're gonna inhale halfway lift and exhale forward fold. Inhale, arms come all the way up to the sky. Exhale, bring your hands, heart to center. Inhale, arms up to the sky and exhale, falling forward. Walking out to a high plank position. We're gonna hold here for a breath. And on our next exhale, lowering down halfway. Inhaling, upward-facing dog and exhale, pushing our hips up and back, downward-facing dog. Inhale, our right leg's gonna come high, exhale, stepping that through coming into a high lunge. Exhale, falling forward, placing our hands on either side of our foot, shooting our foot back, lowering halfway down. Inhale, upward-facing dog and exhale downward-facing dog. Inhale, left leg comes high this time, stepping that through, coming into our high lunge. And exhale, falling forward, both hands on either side of our foot, stepping back, exhale, lower halfway down and inhale upward-facing dog. Exhale, pushing our hips, back and up, into downward-facing dog. We're going to inhale our right leg high, exhale, stepping that through, coming into our high lunge. Exhale, opening up Warrior 2. Inhale, reversing our Warrior. Exhale, cartwheeling our hands on either side of our foot, shooting our foot back and lowering halfway down. Inhale, upward-facing dog and exhale, downward-facing dog. Inhale, left leg comes high. Exhale, stepping that through, coming into our high lunge, opening up to Warrior 2. Inhale, reversing our Warrior, and exhale, cartwheeling our hands on either side of our foot. You know the drill, lower halfway down, inhale, upward-facing dog and exhale, hips push up and back, downward dog. One last time here, we're going to inhale, right leg high, exhale, stepping that through, coming into our high lunge. Exhale, opening up Warrior 2. Inhale, reversing our Warrior. Exhale, right elbow to right knee, left arm up and over coming to Side Angle. Straightening our front leg, extending our arm down, gazing at our left finger tops coming into Triangle. Cartwheeling our hands back to Reverse Warrior. And then both of our hands are gonna fall on either side of our front foot, pushing our leg back, lowering halfway down, inhale, upward-facing dog and exhale, downward-facing dog. Last time on our left side, we're gonna inhale, left leg high, exhale, stepping that forward and through, high Crescent lunge. Exhale, opening up Warrior 2. Inhale, reversing our Warrior. Gonna exhale coming into Side Angle. Our left elbow on top of our left knee, right arm up and over. Straightening our left leg, letting our arms extend, gazing at our right fingertips, coming into Triangle. We're gonna cartwheel our arms all the way back up, reversing our Warrior and letting our hands fall on either side of our left foot. Coming back into that high plank, lowering down halfway, inhaling, upward-facing dog and exhale, downward-facing dog. Taking a breath here, catching your breath, finding that sense control yet again. Connecting to our inner self. We're gonna inhale our right leg high, exhale, our right knee is gonna come to our right wrist, coming into Pigeon. Sitting up tall. Breathing here. Being aware of what you are feeling, the energy that we are creating. Curling our left toes underneath us, we are going to push ourselves back into a Down Dog. Inhale, left leg comes high, exhale, dropping our left knee to our left wrist, coming down into Pigeon on the opposite side. Inhale and exhale here. Curling our right toes underneath us, pushing ourselves back into Down Dog, we're just gonna pedal out our knees here. And lowering down all the way to Child's pose. Deep inhale and exhale here. Slowly walking our hands up to meet our thighs on our mat. We are gonna put our thighs together and stick our feet on the outside of our thighs. Coming into Hero's pose, we're gonna inhale, our arms up to the sky and exhale, bringing our hands, heart to center. Breathing through this pose, giving yourself a body scan. We're gonna inhale our arms up, pushing up and out of Hero's pose into Tabletop and crossing our legs, coming into a seated position. From the seated position, we are gonna make our way down onto our mat. Lowering all the way down, we're going to inhale, giving our right knee a nice hug. And exhale, releasing that right knee. Inhale, bringing our left knee in, giving ourself a nice big hug onto the left side. Extending that out and walking our feet onto our mat, close to our bum, we are going to inhale, lifting our hips up, coming into a Baby Bridge and slowly releasing. Inhale up and slowly releasing. Last time, inhale up and release. We're gonna let our knees fall left to right. Windshield wiper motion, some final movement before the end of our practice today. Finding stillness, we're gonna bring our, both of our knees close to our chest and our nose to our knees, giving ourself a hug. And just leaning left to right. Slowly releasing that, letting your legs fall flat onto your mat. Your arms are on either side of you, keeping your left hand on your heart, your right hand on your belly. We're going to be in our final pose of asana. This is the time for you to honor and reward yourself for the practice that we have gone through today. I want you to recognize all the energy and love that we have created through this flow. And whenever you are ready, beginning to wiggle your fingers and your toes, pointing and flexing your feet, maybe wrist rolling to the right and to the left. We're gonna inhale, reaching our arms up and over giving ourselves a nice good morning stretch and bringing that back down. And whenever you are ready, falling to your left or right side. Pushing ourself up onto our mat. Taking one last deep inhale and exhale through the mouth. Thank you so much for practicing with me, today, this fifth limb of the eight limbs of yoga. Sense control is a great way that we can remember that the higher power has got our back even in the hardest of times. Thank you so much for practicing with me. Namaste.