Hi everybody, my name is Rehl Clarke. Thank you so much for practicing with me today. Our flow is going to be based around prayer. I know some of you are probably thinking how does prayer and yoga correlate? But to a lot of different people who practice yoga, yoga is the best way to connect to ourself and to a divine power. So for a lot of people, it is considered a form of prayer. All around the world prayer is used to connect with God, have a relationship with God, and yoga is one of the best ways to do so. Throughout this flow, we're going to be holding a universal prayer hand symbol by keeping our palms and fingers together. This isn't the only way you can pray, and to pray you don't have to keep your hands here. But throughout this practice, we are going to be keeping our hands here to remember the purpose of this flow. While we practice yoga, we are connecting with ourselves through breathwork, through the poses, through movement. And when we pray, we are connecting to God through relationships, concerns, questions, or things that we're looking forward to. The two correlate great. And I'm excited to go through this flow with you to help you find a deeper way, and maybe a new way of prayer, and how you can connect with God. So with that being said, let's get started. Coming into a child's pose position, our knees are wide on our mat. Arms are flat on the ground. Our forehead is pressed down on our mat. We're gonna breathe here in through our nose, out through our nose as well. Big, deep breaths here, really expanding our rib cage, expanding our belly with air. We're gonna take a couple big, deep breaths here. Really focusing on expanding that rib cage, getting as much air as possible, and releasing everything out. Staying in child's pose, but clasping our palms and fingers together. Coming into that prayer hand symbol. We are going to touch the top of our spine to our fingers. Getting a nice tricep stretch. Continuing to focus on our breath. One last breath here. Slowly releasing that, laying your hands down on your mat. We're going to walk our hands to the left corner of our mat. Our right hand is going to be placed on top of our left hand. And we're gonna feel this stretch in the side of our body here. Melting our heart to the floor. And releasing, walking to the opposite side. This time our left hand is going to be placed on top of our right. One last time, walking over to the left this time. Sinking your heart a little bit deeper each exhale you take. And walking over to the right side. Left hand is on top of our right. Walking back to center. We're gonna gaze at our fingertips and slowly move up to a tabletop position. Our hands are directly under our shoulders. Our knees are down on our mat, and we're gonna do a couple cat-cows here. We're gonna inhale, arching our back, melting our heart to the floor, gazing out. And inhale, bringing our naval to our spine, having a nice curve in our back. And inhale gaze forward. Exhale and inhale. Finding your own rhythm here, doing this about three or four more times. Really engaging that core as you come up to that cat pose, and melting your chest as far as it will go. Coming into that cow. Last time. Finding stillness here. We're gonna curl our toes underneath us, pushing ourselves into downward facing dog. Now this being our first down dog I want you to pedal out your feet getting some good movement in here, taking a nice walk. We're gonna gaze at our fingertips, and slowly walk to the top of our mat. We're gonna inhale, placing our hands on our shin, creating a flat back and exhale, falling forward, grabbing both elbows and hanging heavy here, swaying back and forth. Placing our hands in that prayer hand symbol. We're gonna inhale, lifting our arms all the way up to the sky. Gazing our fingertips and exhale. Bringing our hands heart center. Inhale, bringing our hands all the way up to the sky. Exhale, falling forward. Keeping this these prayer hands here. Placing our hands down on our shin, creating a flat back. We're gonna exhale. Stepping back, lowering down halfway through our vinyasa. Inhale, upward facing dog and exhale downward facing dog. Again, peddling our feet here. Couple deep breaths. Every time we create that prayer symbol with our hands, I want you to think of the connection that you feel with God while you pray. And I want you to embody that, this whole flow. Gazing at our fingertips, we're going to walk to the top of our mat. Inhale, flat back, exhale forward, fold. Inhale all the way up. Hands are in prayer and exhale. Hands, heart to center. Inhale arms all the way up to the sky, gazing back and up at our fingertips, and exhale falling forward. Inhale, bringing our back flat, and exhale, lowering down through our vinyasa. Halfway, inhale, upward facing dog and exhale downward facing dog. Gazing at our fingertips, we're going to walk to the top of our mat again. Inhale, flat back, exhale forward, fold, inhale, sweeping our prayer hands all the way up to the sky and exhale receiving all that energy we've created into our hearts. Inhale, arms all the way up to the sky and exhale forward, fold. Inhale, flat back and exhale. Lower down through your vinyasa. Inhale, upward facing dog, and exhale downward facing dog. Gazing at our fingertips, we're going to walk to the top of our map. Inhale, halfway lift, exhale forward, fold. Inhale, sweeping both arms up to the sky, and exhale, bring your hands, heart to center. Moving to our next sun salutation. We're going to inhale our arms up. Sitting back into a chair position. Arms are strong, bringing our hands into this prayer. Deep inhales and exhales here. Slowly releasing on your next exhale forward fold. Inhale, flat back, exhale, lowering down halfway. Inhale, upward facing dog, and exhale downward facing dog. From here, we're gonna gaze at our fingertips. We're gonna inhale our right leg high. We're going to exhale, stepping our right foot through coming up into a high lunge, keeping our hands in this prayer above our head. Holding here, focusing on our breathing. And exhale, opening up to warrior two, keeping our arms in traditional position here. Arms are long and straight on either side of us. We're gonna flip our right hand up, inhale reverse our warrior. Inhale both hands come to either side of our foot on the inside. Our left knee is going down onto our mat. We're going to inhale right arm up to the sky. And exhale, letting that fall, gazing behind our right shoulder. Inhale, arms come up. Curling our left toes, pushing back into a high plank. We're gonna lower down halfway. Inhale, upward facing dog and exhale downward facing dog. Left leg goes high this time, inhaling and exhaling. Stepping that through. In between our hands coming into a high lunge, prayer hands above our head. Feeling strong here. Gonna exhale, opening up to warrior two. Arms are long on either side of us. Flipping our left hand up, we're going to reverse our warrior. And cartwheeling our hands on the inside of our left foot. We're going to inhale, lift our left arm up to the sky and exhale, folding that over, gazing over our left shoulder. Bringing both hands on either side of your foot, curling your right toes coming into a high plank, lower halfway down. Inhale upward facing dog, and exhale downward facing dog. Gazing at our fingertips, we're going to walk to the top of our mat. Inhale, sitting down in this chair position, hands come to prayer, heart center. Standing up and inhaling everything that we feel. Hand exhaling. Embodying all this yumminess that we have here today. Slowly making your way down onto your mat. We're going to come into a seated butterfly here. The inside of our feet are touching. You can grab your ankles. You can grab your feet. Whatever is most comfortable to you. We're gonna inhale here tall and strong, and exhale falling forward. Letting your heart melt close to your feet to the ground. Focusing on our breath here. We're gonna inhale coming up and exhale. Extending our feet in front of us, coming to a seated forward fold. We're gonna inhale our arms up and exhale falling forward. I want you to focus on keeping your back straight here. Avoid arching your back. So if that means you're grabbing your shin, or your thigh, ankles, or feet, wherever you are is best listening to your body. Couple more in inhales here, and exhales. Slowly coming up, placing your hands behind you. We're gonna scoot a little bit lower on our mat. Our feet are flat and we're gonna come to a lying position here. We're gonna inhale bringing our right knee close to our chest, keeping our left knee bent, crossing our right foot over our left knee. Coming into this figure four, getting a good hip flexor stretch here. Slowly releasing that, we're going to inhale bringing that right knee even closer to our chest and exhale releasing that. Inhale, left knee comes close to our chest. Keeping your right knee bent, placing your left ankle on your right knee this time, and gently pushing your left knee away from you. Grabbing your left knee and drawing it even closer to your chest, bringing your right knee up to your chest as well. Tucking your nose to your knees. Giving yourself a nice big hug here. We're going to place our feet flat onto the ground again, and slowly make our way back up to a seated position. Moving into gomukhasana. We are going to take our left leg, keeping it flat to the ground and wrapping our right leg on top of it. Inhaling our arms up to the sky, bringing your hands heart to center in prayer. We're going to slowly bend forward here. Maybe touching your nose or your forehead to your knee. Slowly coming out of that, we're going to take our right leg flat on the floor. This time, left leg is going to go on top. Again, inhaling our arms up. Exhaling, bring your hands, heart to center in this prayer, and falling forward. Inhale slowly, releasing that and making your way again onto your back. We're gonna just do a couple windshield wipers here letting our knees fall left to right. Just a couple of times. Finding stillness, we're gonna inhale giving ourself one last big hug. And exhale coming into our final pose of asana. Arms are out beside us. Feet and legs are down on our mat. I want you to take your left hand and place it on your heart at this time. This is the reward pose for you to think of how you feel in this moment. This is time for you to rest easy in this pose. Focus on our breathing. Begin to wiggle your fingers and wiggle your toes. Being aware of your surroundings, noticing what you feel, what you hear, what you smell. And when you're ready, falling to your left or right side. And slowly pushing ourself up, come into a seated position. Keeping your hands in prayer, close to your heart. We're gonna do three deep breaths. Inhaling through our nose, exhaling through our mouth. Thank you so much for practicing with me today. I know that there are so many different ways that we can connect to God, and pray to God, and yoga connecting with the earth and with ourself is a wonderful way to do it. I hope you have a beautiful rest of your day, and thank you so much for practicing with me. Namaste.