- [Amelia Thorn] Hey, everybody. So today, we're going to go over some mobility practices. And mobility is a great way to increase your energy when you're feeling disconnected from yourself or you need a second to just come back to who you are. So we're gonna start at the back of our mat in a Malasana squat. And the Malasana squat is gonna turn into the best part of this entire thing. And it might start off a little rough, but when we come back to it, you're gonna say, "I am really glad I'm back in that squat." So you might hang out here for a second. Rock side to side. Open up those hips for a second. And when you're ready, we'll start this mobility practice. So bring your hands to heart center, lower down in that squat, crawl your way out to a wide-legged high plank. A big step forward with that right foot. Swim the arm up and back, breathe it back to you. Keep it right here by your face. We're gonna step that back foot all the way through and forward. Take a big step all the way back. Plant that hand back down. Crawl your way back through that high plank to that Malasana squat. Now you can see why I said the squat's gonna be the best part of this practice, right? You can already feel your blood starting to move through you, that energy starting to lift. So let's do the other side. Crawling out long, taking a big step forward again. Swim that arm up and back. Breathe it all the way back. A big step through and forward. Step it on back. Plant the hand down. Crawling back to that Malasana squat. Now let's do the other side. Crawl your hands out that wide-legged high plank. A big step forward. Swim that top arm up and back. Breathe it back to you. A big step forward. Step it on back. Plant the hand down. Crawl back to that Malasana squat. We only got one more. Keep that breath moving through you. Taking a big, deep breaths in, feeling that energy start to lift along with your mood. Coming all the way back to that Malasana squat. Now, there's lots of ways to add on to these mobility exercises, and maybe we'll do a few in the future, but this is a great practice to come back to if you're feeling like you just need a little bit of energy.