Dharma Mandala Flow – Dynamisk fullkroppsklasse

Dharma Yoga Mandala Flow Krissa Three, same thing on the other side, inhaling the right leg up. As you exhale, stepping the right foot forward, left knee down. Point the back foot, arms up and in. Exhaling, sinking pelvis, hips closer to the floor.

And five, opening up Sukha Trikonasana, easy triangle pose. Turning your body towards the left side, right elbow on top of the right knee. Inhaling the left arm, feeling that stretch arrive along the left side of your body. Trying to look up towards your top hand.

And you can keep your left hand there or wrap it behind your back. Try and grab onto your right thigh. Dropping your right ear towards your right shoulder. Four, five, slowly release.

Looking forward, preparing for the twist. Finding that nice box shape between your legs. Right hand, right hip, inhale the left arm up. And as you exhale, left elbow over the right knee.

Hands in prayer, pull it towards the hips. Five, four, three, two, one. Slowly release, bringing your hands back down. Flow through your version of the Vinyasa through Chaturanga or Cat-Cow position.

Inhaling. Exhaling to fold. Pressing back down with downward facing dog. One, two, three.

Preparing for the warrior poses. Inhale, left leg up. As you exhale, step the left foot forward, back foot on the floor, rising up, warrior one. Bringing your hands to prayer.

Using that to focus your drishti, your attention. Feeling that stretch arrive into your right hip. Both hips facing the front of your mat. And then opening up a warrior two position.

Guiding your hips open with the hands. Trying to align your knee, your front knee with your hips. Pulling the arms away from each other. Relax the shoulders away from the ears.

Look forward and reverse. Straighten the front leg. Lean back. And then pulling yourself back to neutral.

Trikonasana, left hand down, right arm up. Good. So resting your left hand on top of your left leg. Or if you can, reaching your left hand all the way down towards the floor.

Trying to notice where your heart is pointing. So trying not to look down towards the floor. But really peeling your body open up towards the side. And then Utthita Parsvakonasana, extended side angle pose.

Bending the front knee. Left elbow over the left knee. Reaching again your right arm up towards the sky. So you can keep this nice open position.

Or if you wish to stretch out the shoulders a little bit more. Hold yourself a little tighter. You can bring again this right hand behind your back. Grabbing onto the left thigh.

Then as you do this, really leaning your left ear towards the left shoulder. Stretching out your neck as well. And then preparing for the twist. Slowly release the bind.

Bring your right hand down towards the floor. Spin the back heel off the floor. Inhale, lift the left arm up. Five, four, three, two, one.

Slowly release, lizard pose. Hands down inside of the front foot. Back knee stays off the floor to begin with. And we'll stay here for a couple of breaths.

Just trying to find that strength in the back leg. Hands, wrists directly underneath the shoulders. And trying to align your hands with your front foot. Three, two, one.

Now drop the back knee. Point the back foot. Inhale, pull the shoulders back. This time trying to stand on top of our fingertips to get a bit more length.

You can stay here on your hands. Or feel free to come all the way down to the floor. Keep hugging the front knee close to the side of your body. Any variation you know.

You can keep your forearms here. Elbows to the side. Or even hands out to the side if that's still accessible for you. I'm going to stay right here.

Two, one. Slowly release. Step your left foot back. Inhale to high plank.

Flow through your vinyasa. Two, three. We're preparing to do the same warrior sequence on the other side. Inhale, lift the right leg up.

As you exhale, step the right foot forward. Back leg on the floor. Back foot on the floor. Arms up, inhale.

Two, three, four, five. Opening up, warrior two. Facing the left side. Again, using your hands to kind of hips the knee more into a straight line.

Lifting the arms, looking forward. Five, four, three. Two, one. Reverse warrior.

Straighten the front leg. Left hand down, right arm up. Inhale. Trying to reach your fingers towards the wall behind you.

And then pulling yourself back to neutral Trikonasana. Right hand forward and down. Looking up towards your left hand. Keep breathing.

Nice, long ujjayi breaths. And Utthita Parsvakonasana. Bending the front knee. Right elbow down.

Lifting the left. Again, you can stay here in this open, supported position. Or go for the bind and bringing your left hand behind your back. Trying to grab hold of your right thigh.

Then trying to rest your right ear on your right shoulder. For three, two, one. Slowly release. Cartwheeling your left hand down.

Left heel off the floor. Inhaling the right arm up. And five. Bringing your hands down inside of the front foot.

Lizard pose. Feel free to move your right foot to the side a bit. So that your hands and your wrists are directly underneath the shoulders. Focus on lengthening the neck.

Your forehead towards the front of the mat. Back leg strong and straight. Back knee off the floor. For five.

Four. Three. Two. One.

Slowly release. Back knee down. Pointing the back foot. This time inhale.

Try and stand on all ten fingers. Pulling your shoulders back. Trying to find that nice upward dog cobra sensation. In the upper back.

In your shoulders. Your chest. Again you can stay here. Or try and do the same variation you did as the first side.

Maybe coming down onto one forearm. Maybe both forearms. Maybe your elbows can go out to the side. Maybe your hands can go out to the side.

Whichever variation you're doing. Keep hugging this front knee close to the side of your body. Three. Two.

One. Slowly release. Bring your hands down. Step back.

High plank. Inhale. Whole body in a straight line. This time going into a version of Vashisthasana.

So balancing on the left hand. Outer edge of the left foot. But immediately bring the right foot behind you. Almost as if you're going into a wild thing.

You're going to lift your left hip up. Right arm up. So instead of flipping directly over into a wild thing. With our bellies up into the air.

I want you to stay facing the side. With your right arm up. Maybe bringing your right hand, right arm over your head. So this variation focusing on strengthening the sides of our body.

Instead of opening up the back of the chest. For three. Two. One.

Slowly release. Come back to neutral. Inhale. Preparing to do the same thing on the other side.

So right hand down. Outer edge of the right foot on the floor. Immediately bring the left foot behind you. Left knee bends.

Lifting the hip. Lifting the left arm up. So preparing your hand, your foot, your hips. And then trying to bring your left arm, left ear up and over your head.

Continuing to keep your body facing the side. For five. Four. Three.

Two. One. Slowly release. Coming back to neutral.

Inhale. Flowing through your vinyasa. Everyone meeting in downward dog. Preparing for Kapotasana.

Inhaling the left leg up. As you exhale, stepping the left foot forward. Right knee down. Pointing the back foot.

Arms up. Inhale. So second Kapotasana on this side. You can either stay here working on getting the lunge.

The hips, the pelvis closer to the floor. Maybe even using your hands on top of your thigh to guide the knee forward. Leaning back. Beginning to feel that stretch in your right hip.

If you know deeper variations. If you have a strap handy or your own bind. Turning your body to the right side. Trying to grab a hold of your back foot with the right hand squeezing the thigh.

So maybe you're here. Maybe you're here. Maybe you're here. Sliding your foot into your elbow.

Arms behind your head. Mermaid pose. Four. Five.

Slowly release. Preparing for pigeon pose. Bringing your right foot. Sorry, your left foot over to the right side.

Left knee down on the floor. Stretching your right leg behind you. Using your hands on top of your left foot. Your left knee to really peel yourself open here.

Inhaling the arms up. Again, you can stay here working on your drishti. Your focus on your hands above your head. Or if you wish to add the back bend the heart opener into it.

You can begin to turn your body to the right side again. So if you want to practice the mermaid pose. Trying to grab hold of your back foot. Without the strap.

Without any props. You're just trying to pull this right foot towards your right shoulder. Leaning back to help bridge the gap. Then if you feel like your foot can slide into the elbow.

You can go for the half bind. Or if you're practicing flipping the grip. And you have a strap handy. You can wrap the strap around your foot.

Flipping the grip. Both hands and elbows go up and over your head. Hugging the elbows in. Head between the arms.

Looking up. Eventually your head and your foot may be able to touch each other. Then maybe one day you won't need a strap anymore either. And slowly release.

Folding over your front leg. Making sure your hips are square. Creating a nice little pillow with your hands. With your arms.

Relaxing the forehead. Relaxing the elbows. And five. Preparing to come out of the pose.

Peeling your body off the floor. Hands underneath the shoulders. Tucking your back toes. Gracefully stepping back.

High plank inhale. Flowing through the downward dog. Whichever way you know how. Take two more deep breaths.

Trying to use your downward dogs to come back to your breath. Come back to your intention. Your mindful movements. And then preparing to switch sides.

Inhale. Lifting the right foot up. As you exhale. Stepping the right foot forward.

Left knee down. Pointing the back foot. Arms up. So again.

Staying here in Kapotasana. Perhaps working and lowering your lunge. Your hips. Your pelvis.

Coming closer to the mat. Your front knee. Maybe moving a little bit past the ankle. If you feel like you found your depth.

And you wish to add the bind. Then turning your body to the left side. Right hand on your right knee for support. Trying to grab your back foot with the left hand.

Squeezing the thigh. Beginning to feel that nice stretch along the left thigh. Leaning back again to help bridge the gap. Then if you can slide your left foot into the left elbow.

Maybe coming into this position. Or here. Four. Three.

Two. One. Slowly release. Preparing for Pigeon Pose.

Raja Kapotasana. Right foot slides over to the left. Right knee on the floor. Straightening your back leg.

Pointing the back foot. Using your hands on top of your right foot. And your right leg. To just peel yourself open.

Lengthening the spine. Trying to pull your torso out of the hips. Trying to do the same variations we did as the first side. So inhaling the arms up.

And you can stay here if this is more than enough for today. Find your drishti. Your focus. On your fingers.

Your prayer hands above the head. If you wish to practice the back bends. Open your body to the left side again. Trying to reach for the back foot.

Squeezing the thigh. Maybe the foot can go into the left elbow. And then coming into Mermaid Arms. So this is the half bind.

Where your body is still half facing the side of your mat. If you wish to practice flipping the grip. You can bring a strap around your back foot. Hands, elbows up and over your head.

Squeezing the elbows in. Looking up towards the sky. Five. Four.

Three. Two. One. Slowly release.

Folding over your front leg. Taking one more deep breath. And then preparing to come out of the pose. Peeling your upper body off the floor.

Hands underneath the shoulders. Gracefully stepping back. High plank. Final one for today.

Flowing through to Downward Facing Dog. Lifting your heels. Bending your knees. Step or walk or jump.

You're just behind your hands. Coming into a nice Malasana position again. Hands in prayer in front of the heart. So if you have a Bakasana practice.

Feel free to practice your Crow Pose again. Hands to the floor. Head forward. Knees squeezing in.

Feet pointing back. Or if you wish to open up the shoulders. Do a little more Yin variation of this pose. You can bring your right hand to the floor.

Inhaling the left arm up. Maybe even going for a bind behind your legs. Behind your back. Trying to pull that top shoulder away from the ear.

If you are in Bakasana. Try and hold it for five breaths each time. And if you're in the variation that I am doing. Feel free to switch sides.

So releasing the bind. Coming back to neutral. Inhale. Then exhaling your left hand down.

Right arm up. Staying here in the open twist. Or going for the bind. If you did so on the first side.

Trying to grab your right hand. Your right wrist behind your back. Pulling your right shoulder away from the ear. Looking up.

And then slowly release. Coming back to neutral. Heel toe your feet together. Inhaling all the way up.

Hands to prayer in front of the heart. So from here we're going to add the Mandala Sequence into the flow. So you're going to inhale your arms up. As you exhale.

Bring your hands down towards the floor. Standing splits. Right leg comes up. So if you have a handstand practice.

Feel free to go up into your handstand. Otherwise stay here with me in standing splits. Your drishti. Your focus on your front big toe.

Trying to pull your forehead down towards the mat. Gazing at your front big toe. For three. Two.

One. Slowly release. Bringing your right foot to the floor. Right heel off the floor.

High lunge. Inhale the arms up and over your head. Back heel stays off the floor. So feel the strength.

The power in your right hip. Your back leg. Five. Four.

Three. Two. One. Lowering the back heel on the floor.

Open up Virabhadrasana two. Warrior two. Again arms up. Relax the shoulders.

Three. Two. One. Slowly release.

Straighten the front leg. Turn both of your feet towards the right side of your mat. Inhaling your arms up and over your head. As you exhale, point your toes out to the side.

Bend the knees. Goddess position. Wrapping your arms around your shoulders. Sitting low.

Inhaling your arms up. Straightening the legs. As you exhale, goddess position. Bending the knees.

Wrapping your arms around your shoulders. Inhaling again up. As you exhale, bending the knees. Wrapping your arms around the shoulders.

Then releasing your hands over the knees. Breathe. Maybe gentle sway side to side. This might burn a little bit.

Three. Two. One. Slowly release.

Straighten the legs. Inhaling the arms up. This time toes point towards each other. Swan dive towards the floor.

Prasarita Padmasana. Remember the tricks to getting your head closer to the floor. Big toes point towards each other. Heels away from each other.

If you have a regular tripod headstand, feel free to come up into that now. Otherwise, just stay in this position so long as your heart is over your head. You're already getting the benefits of the pose. Inversion.

And one. Inhaling. Halfway up. Hands under the shoulders.

Open twist. Bring your right hand right underneath the heart. Inhaling the left arm up. Three.

Two. One. Slowly release. Left hand comes down underneath the heart.

Inhale the right arm up. Three. Two. One.

Slowly release. Bringing the hands back down. Coming down into side ninja position. So your left knee bends.

Your right leg is straight. So you're trying to massage your hips open. And your right leg and your left knee away from each other. So feel free to just guide your knee, your right foot away from each other.

Maybe stay upright in this position. Or if you're able to bring your seat down towards the floor. Sitting down here. Maybe bringing your right elbow over the right knee.

Stretching the left arm up again. If you wish to go deeper into this side bend with or without the strap. You're trying to, with the strap for example, reach the strap around your foot. It's like you're doing compass pose, but on the floor.

So your right elbow stays on top of the right knee. Looking under the left arm. Opening up the body towards the side. Three.

Two. One. Slowly release. And then keeping your right leg straight.

Bringing your left foot inside of the right thigh. This time we're facing the back of our mat. So feel the pressure of your left foot into the inside of the right thigh. Inhale your arms up.

As you exhale folding over your right leg. So notice how my back knee bends a little bit here. So just like we do in Paschimottanasana and Dharma Yoga. The aim of this stretch when we're doing it here.

Is to try and lengthen our spine instead of the back of the legs. Since we've done that quite a lot already. So by all means feel free to bend that right knee as much as you have. So you can grab a hold of it.

Really lengthen the spine and rest your chest and your belly on top of the thigh. Then you can pull your toes towards your right hip. Grab a hold with both hands. Trying to reach your forehead towards the back toe.

And then maybe tucking your chin to the chest. If you're able to keep the chest and thighs together. While straightening the leg a little bit more. Maybe your elbow is reaching towards the floor.

Then by all means do that. One more breath. And then preparing to switch sides. So we're halfway through the mandala sequence.

Now we're going to do the same thing. But backwards through the other side of our mat. So just stretch your left leg straight. And this time bring your right foot inside of your left thigh.

So again feeling that nice little bit of pressure. As your right heel and your right toes press into the inside of your left thigh. Inhaling your arms up. As you exhale folding over your left leg.

And again feel free to bend the leg a little bit. So you can really focus on lengthening. And resting your chest and your spine on top of your left leg. Trying to grab a hold of your back foot.

Pulling your forehead towards your feet. Three. Two. One.

Slowly release. Coming back up. And this time opening your right foot to your right hip out to the side. Coming into side ninja.

With your left leg straight. Your right knee bent this time. So again you're trying to massage your knee. Your left leg straight away from each other.

Maybe you're here. Maybe you're here with your left elbow down. Right arm up. Then again if you wish to add a deeper side stretch into this pose.

Feel free to bring the strap around your foot. Looking under your right armpit. Resting your left elbow on the left leg. Trying to look up towards the sky.

For three. Two. One. Slowly release.

Pressing up onto your hands. Bringing your left foot. Press it down into the floor. Walking your feet a little bit closer together.

Come into your folded prasarita padmasana. Inhaling halfway up. Right hand underneath the heart. Inhale the left arm up.

So looking back to where we came from. And then beginning to look forward to where we're going. Inhaling the right arm up. Left hand down underneath the left.

Underneath the heart. And then bringing your right hand down. Finding your deepest fold here in prasarita padmasana. And again, if you feel like coming up into your tripod headstand.

Maybe your forearm balance. Now's the time. Otherwise you can stay here with me. Turning your big toes toward each other.

Heels away from each other. Maybe even some of you can rest or reach your forehead towards your thumbs. Close your eyes. Taking one more breath.

And then inhaling halfway up. Pointing your feet away from each other. Bending the knees low. Come into your goddess position.

Resting your hands on top of the knees. Maybe swaying side to side. Feeling the burn a little bit. Then straightening the legs.

Straightening the arms. Inhale up and over your head. As you exhale, bend the knees again. This time wrap your arms around your shoulders the opposite way from what you did the first time.

Inhale halfway up. All the way up. Exhale again. Fold.

Wrapping your arms around your shoulders. Inhaling all the way up. Exhaling. Fold.

Inhaling all the way up. And then this time hands to prayer in front of the heart. Make sure that the side of your left foot is aligned with the back of your mat. Pointing your right foot forward.

Bending the right knee. Warrior II. Inhale. Three.

Two. One. Go for the high lunge. Left heel off the floor.

Left leg straight. Both arms up. Inhale. Five.

Four. Three. Two. One.

Bringing your hands to prayer in front of the heart. Swinging your left leg forward. Hands down. Standing splits.

Left leg up. So again, if you have a regular handstand practice, if you wish like playing around with it, now is the time. Otherwise, you can stay here with me in the supported standing splits. Trying to keep your drishti, your gaze towards your front big toe.

And slowly release. Bringing your left foot back down towards the floor. Heel to your feet together. Inhaling all the way up.

Exhaling hands to prayer. Closing the eyes. We release into Tadasana mountain position. So hopefully you're pretty warmed up by now.

And so I'd like you to walk halfway down your mat and then just come into a nice seated position. So we've gone through our warm-ups and the Surya Namaskar series, which is part of the traditional Dharma flow. And then we've done the Mandala flow as well. So for the last 10 minutes or so of class, before we go into Shavasana, we're going to condense the second half of class and really focus on what Dharma calls the key poses.

So even if you have only 10 minutes of practice a day, I like to think of this next set of poses as the chakra wind down. So we're basically working through the very top chakras all the way down towards the base of our spine. So if you can imagine very top chakra inversion. So try and do now for the next minute or so your variation of Shirshasana or headstand practice.

So if you already have a regular headstand practice, feel free to come up now. Don't waste any time as Dharma says. You can use the traditional arm variation or tripod arms, maybe even practicing your Pincha Mayurasana. If you're like me and you're getting a little more pregnant and inversions aren't so comfortable anymore, maybe it's that time of the month.

Maybe you have a little bit of strain in your neck. Then you can still get the same benefits of the inversion by going into Shashankasana or hare or rabbit pose. So you're going to practice this, bringing the very top of your head towards the floor. So your chin is tucked to your chest, trying to walk your feet in as close as you can.

Your feet can be pointed or standing on the balls of your feet and then trying to grab your hands towards your heels. You can even practice headstand variation with the arms by interlacing your fingers, creating a nice little helmet around your head with your arms, bringing your elbows close together directly underneath the shoulders. And again, there's no pressure to go all the way up and do a full headstand practice so long as your heart is over your head. You're already getting a lot of the benefits of the pose, bringing fresh blood, fresh oxygen towards your brain, helping to increase your focus, your concentration, if you wish to ramp it up a bit.

You can even just keep your arms as they are, trying to lift your knees off the floor a bit. Maybe even at the downward dog position. So these are the ways that I've had to modify my home practice as my belly grows. But as you can see, you can perhaps take some of these modifications into your practice as well, depending on how your body feels at different days.

So if you haven't already come down from your headstand or your inversion, come down now and then press yourself into child's pose, Balasana. And then preparing ourselves for the queen of all poses, Sarvangasana, the shoulder stand. So this time focusing on our throat chakra. You're just going to swing your legs forward and then using momentum, you're going to rock all the way up and into your shoulder stand.

So in your shoulder stand, using momentum to rock your hips off the floor and then supporting your hips with your hands, elbows closer together, shoulders closer together. So try and bring your body into a straight line. If you're like me, you can keep your knees bent a little bit. You can either stay here or coming back down towards the floor with your hips on the floor.

I've been practicing this variation at home because it's getting a little heavy to be fully upside down. But even this, even though you're not focusing on the full Sarvangasana where you're focusing on the throat chakra, by doing this variation, you're getting the other benefits of the pose such as allowing the blood to drain away from your legs, helping to increase circulation. You know, we spend so much time standing on our feet, walking around, running around. It's very rare where we allow ourselves a bit of time, a little bit of relaxation to literally just put your feet up, put our feet up.

Feel free to close the eyes. If you are in a full shoulder stand, feel free to drop your feet over your head into Halasana, into plow pose. Trying to reach your toes towards the floor behind your head. Continuing to support your lower back with your hands, feeling that nice stretch in your lower back.

Perhaps the heat pulling into your throat, keeping the eyes closed. If you're in the gentler position of the pose like I am, feel free to come into reclined Baddha Konasana by pressing the soles of the feet together, knees out to the side. Then maybe grabbing your feet with both hands, trying to pull your heels towards your pelvis. Then by doing this, we're helping to give the lower back just a little bit of a massage as we press it into the floor ever so gently.

So whichever variation of the pose you're doing, whether you're in reclined Baddha Konasana like me or in Halasana, plow pose, preparing now to go into Matsyasana, fish pose. So slowly uncurling your back towards the floor if it's not there already and straightening your legs out towards the floor, sliding your arms underneath the back and bringing one thumb on top of the other. Pressing your elbows down, lifting the chest off the floor and then rolling onto the top of your head. Try and look at the wall behind you, making your heart the highest point in your body, the most receptive part of you.

And then closing the eyes, three more breaths, preparing to come out of the pose, tucking the chin to the chest and releasing your back towards the floor, bringing your arms next to your side, taking a moment here, taking a big inhale in through the nose and out through the mouth. And again, deep inhale and out and again in and out. Preparing to move into bridge pose or full Urdhva Mukha Svanasana, which will be our backbend practice for today. So bending your knees, pulling your heels close to your hips, maybe even beginning to tickle the backs of your feet with your hands just like this.

So on a count of three, you're going to lift your hips off the floor, trying to roll your shoulder blades closer together so your hands can support your lower back. You can interlace your fingers just like this, lengthening the arms or if it's accessible to you, trying to reach, tickle your fingers towards the back of your heels. Begin to feel that nice stretch in the belly and the thighs. You can either stay here with me or those of you that have a full Urdhva Mukha Svanasana practice, full wheel pose.

Feel free to bring your hands next to your ears, fingers pointing away from you, elbows up, roll onto the top of your head and then push your arms and your legs all the way straight. You know what to do. Whichever variation you're doing, feel free to play around with it and holding it there for eight more deep breaths. Eight, seven, six, five, four, three, two, one.

Slowly release, bringing your back down towards the floor, head on the floor and then curling yourself into a nice little ball, rocking side to side, forwards and back and then rocking yourself all the way up to sit. So bending your knees again into Paschimottanasana preparation, this pose helping to focus on our very last chakra, our root chakra. So I'm gonna have my legs a little bit wider than usual, but if you're feeling normal and healthy at home, then bring your feet closer together. Again, bending your knees to allow ourselves to lengthen the spine, grabbing the sides of the feet, pulling your chest forward and then trying to straighten our legs as much as we can without losing the contact between chest and thighs.

So feel free to slide as far down as you can go and then when you feel like you've reached your limit for today, trying to lower your elbows down, forehead towards your feet and then slowly release, coming up to sit and then preparing to do our final twists through Bharadvajasana. So bending your left foot towards your left hip and then bringing your right foot inside of the left leg. So this is the open variation of the pose. If you are in this position, you're gonna bring your right hand, support your lower back, left hand towards your right knee, twisting towards the right side.

If you have the bind or you're practicing the bind, try and slide your right foot as high up the left leg as you can, close to the hip. So without using a strap, folding forward, turning your body to the side, trying to bring your right arm behind your back, grabbing your big toe and then left hand towards your right knee, twisting to the side. If you have a strap handy, bringing the strap around your right foot, turning again towards the right side, trying to grab a hold of the strap to help prepare yourself, to see what it feels like to be able to bind your hand and your foot together. So the strap is just there to help act like an extension of your arm, to give you a little bit more space and opening and then again, using your left hand to twist yourself deeper towards the right side for three, two, one, slowly release, switching sides.

So your right foot folding back towards your right hip, left foot towards the inner thigh. So this is the open position, left hand supporting your back, right hand reaching towards your left knee, twisting your body towards the left side. If you are going into the full variation of the pose, trying to slide your left foot over your right leg as high as you can, then without the strap first, bending forward if you can, trying to reach your left hand behind your back towards your left foot and then twisting towards the left side. If you find that it's a little tight to get into that full bind, you can use a strap if you have one, wrap it around your left foot.

So again, it's like extending the length of your leg or extending the length of your arm, whichever way you want to think about it to just help you get your hand and your foot closer together. Right hand again, pulling against left knee, twisting towards the left side and then slowly release, shaking out the legs. So feel free now for the last couple of minutes of class to prepare yourself for Shavasana. Just allowing yourself to take up as much space as you need on your mat, letting your feet dangle naturally to the sides, arms falling naturally to the sides, palms facing up, taking a big inhale in through the nose and out through the mouth.

Inhaling in and out, once again in and fully let go, beginning to slow down our breath if it hasn't already and allowing our body now a few more moments of relaxation before we carry on with the rest of our days. Inviting that sense of love and gratitude for our practice to enter our hearts. Thankful for the fact that we are able to practice together even though we are not physically in the same room, at least trying to cultivate the same energies from wherever we are, sparing a thought for one another. So feel free to stay here in your Shavasana for as long as you need, keeping your eyes closed.

I wish to thank you all for your time practicing with me today. And I wish for all of you, all of the good health, the strength, the resilience, the positivity that I know we all need to get through this year, these next few weeks and these next few months. Om Shanti, Shanti, Shanti. Namaste.