So bring yourself up against the back of the wall so that you can really feel the stability of the wall behind you. And you can allow the wall to take some of your weight. And for each person, different parts of your body might be touching the wall, maybe it's your hips, maybe it's your shoulder blades, maybe it's your head. Maybe just a couple of those places, maybe something else. Just notice the places where your body is making contact with the wall and see if at the same time as finding that connection with the wall behind you. You can also lengthen this by sliding the spine up the wall toward the ceiling.

Allow the legs to relax. So many of you have blocked supporting the knees, let the the legs be supported and you can adjust the position of your legs to whatever feels comfortable for you. In this position, if there's a part of your body that's not comfortable against the wall, feel free to come away. As you're ready, consider closing the eyes and bringing your attention inward. Notice the breath allow it to be full and deep. Notice how the whole torso expands with each inhale and softens with each exhale.

You may not often pay attention to the back body as you breathe but right now you may be aware that your back ribs are moving with each breath engaging with the wall behind you. You might notice movement in the shoulder girdle or in the low back. Notice any places of tension or holding in the body. And with the next exhale, encourage those places to soften. Letting go of any unnecessary holding or tension using only the muscles that are necessary to keep you in this position. Notice any thoughts that are moving through the mind and allow them to soften as well bringing your attention into the present moment.

Opening to the journey before us. Consider setting an intention for your practice this morning, something that you'd like to focus on. Some way that your practice might be representative of the change that you'd like to see in your life or in the world. Some quality, perhaps, that you'd like to embody through your practice. And we'll begin by sharing three ohms together, take a deep breath in Oh, Oh oh oh effects of that sound vibration in your body and in the space around you will start by beginning to warm up the body lubricate the joints moving around the synovial fluid after being still for several hours, or stiffness concet into the joints. So let's start by just mobilizing the cervical spine.

Begin by tucking the chin toward the chest. Stretching at the back of the neck, you might want to turn your head side to side if that feels good. Allow the weight of the head to stretch the muscles at the back of the neck. And then begin to move down the spine. peeling the spine off of the wall, perhaps putting the fingertips in front of you. Walking out as far as feels comfortable to you.

You might try reaching one side and then the other. So you're getting a little movement in the sides of the body as well shifting weight from one hand to the other as you go. You may feel the stretch in the backs or the sides of the legs. You're sure to find that place where the stretch is gentle. Not too intense to be able to breathe fully and deeply. And then slowly walk the hands back up and find yourself back against the wall.

Take the head toward the right shoulder and feel a stretch on the left side of the neck. Keeping that full deep breath, you can extend the left fingertips out to the side and feel that stretch intensify just a little bit. Bring the right hand to the map On the right side of the body, and take a little side stretch over to the right, you can find your left arm against the wall and slide that up as high as feels comfortable. So maybe it just comes to shoulder height. Maybe it feels okay to slide it up and overhead into a side stretch. Opening up that left side of the body.

You can play with moving that arm along the wall to wherever it feels comfortable, keeping the left hip grounded so that the pelvis is stable. And you might find that as you breathe, you tend to go a little bit deeper here. You might hear the sounds of your body sliding on the wall. And then from here, use the right hand to press back up to sitting. Find yourself at center and notice if you feel any differences between The two sides of the body here. And then allow the head to lower toward the left shoulder.

Breathe into the right side of the neck. And again, you can play with extending the right fingertips and feeling the intensity of that. Only if it feels comfortable for you. As you're ready, bring the left hand to the mat and come over into a side stretch to the left as far as feels good, sliding that arm tore it ever your shoulder will allow this morning. The back of the head can be flat against the wall or you can turn and gaze down or look up into the arm And then as you're ready, come up. roll the shoulders.

Feel the shoulder blades slide up and down the wall and reverse that go the other way. Alternate taking one shoulder and they hit the other backwards and forwards. Take the arms out in front, wiggle the fingers. Roll the wrists one way and the other way. And then move the arms and whatever way feels good for you this morning. A little improvisational dance with the arms.

When you're ready, bring the hands back to the lap and let's extend the legs out in front. You have your blocks here, so you can slide the blocks underneath the knees. And coming into this staff pose again with the back against the wall for support, you might need to slide back a little bit to find that and find that 90 degree angle where you're sitting up nice and tall, the legs are extended, you can flex the feet and feel the energy extending out the heels and place the hands on the thighs. Notice the quadriceps muscles. Breathing in, lengthen the right leg, straightening the knee so that the heel comes off the floor. And exhale, lower down.

And the other side, inhale up. And exhale lower. You might feel a stretch in the back of the leg as you go. Slow Focused movement coordinated with breath. Moving in your own time, inhaling as you raise the leg, exhaling as you lower. Notice the quadriceps engaging underneath your palms.

Notice the length in your spine fullness in your breath. And then when you're ready, let that go. Take the blocks out and just give the legs a little shake. And then a little massage. Thank you. Thank you to those big leg muscles for getting us everywhere we go.

And then from here, let's wiggle the toes and roll the ankles out. They might talk to you this morning. That's just fine. Mine off. And then from here, bring the hands alongside the body for stability. We're going to slide the heel toward us being mindful to track the hip, knee and ankle all in one line.

So you're going to just slide the heel in and press the heel away. Inhale to draw it in. And exhale to extend it out alternating one side and then the other. keeping the shoulders relaxed and the spine lawn. And you can make this as big or as small as feels good. just beginning to lubricate the joints to warm up the muscles.

And then let that go. Shake it out. Bring the soles of the feet flat on the floor. Let's do a little windshield wiper movement here. warming up. The hips.

Again, just a small movement to start loosening up those big hip joints and you can take them out in. You can do a little, who does this, Charlie Chaplin's are a flapper and extend my legs, take them out. Let's come over onto hands and knees. Okay, so you have a pillow there that you can use for support underneath the knees. And what's just a little bit different about this as I want you to have your feet flat on the floor behind you. So you're gonna have to figure out your spacing so that you have support underneath your knees, and your feet are flat on the floor.

Flat on the wall. Yes, feet flat on the wall. This is gonna be a little bit different for the legs thing you're used to. So in this position, I want you to think about grounding against the wall. We usually think about the floor as our source of grounding. But see if you can feel that connection with the wall as a grounding connection.

And then you have the palms spread wide pressing into the mat. You many of you have a wedge available as well. So if it feels more comfortable for your wrist, you can have the wedge underneath the palms to reduce that angle. From here we'll move into cat cow. So find the length and the spine, knees right under hips, wrists right under shoulders, draw the belly in, round the back of the head lowers the tail loaners, pressing the mid back up toward the ceiling, and then arch the back, looking out and up. Moving with your work Exhale as you round and inhale as you are.

Moving through that a few times with your own breath. And then take a little circle of the torso. So imagine that your torso is rotating around an axis in one direction and in the other direction and bring that back to center. Find that steady stable table pose. And then we're actually going to come forward a little bit because I want you to bring your foot flat on the floor behind you. So from here, reach back with the right leg, ring the sole of the foot flat on the wall behind you toes pointing down.

Keeping that right hip down square with the left hip that toes point down as the sole of the foot presses into the wall, and you can stay here, or if you'd like to play with your balance a little bit more, you can try extending the opposite arm and see how that feels. So you have the wall here to help support this balancing post. Make sure that you're still breathing fully and deeply. Notice the muscles of the core that are engaged in this pose. Find the length in the spine, the strength in the shoulder girdle. Be sure that you're supporting the low back And then as you're ready, lower that down, find yourself back in a table post.

A nice deep breath and then try the other side, take the left foot and you might have slightly different length legs. So you might find that you have to adjust your position a little bit if this leg is longer or shorter than the other. Again, pressing that foot firmly into the floor, engaging the core, find the length through the crown of head, and if you'd like you can extend the right arm you want to make sure that you're extending the opposite arm. And then as you're ready, lower down and come into child's pose for a moment. So you have a pillow here and you have the option of sliding the pillow underneath the knees which can feel good for some people under the seat or between the legs and come back only as far as feels comfortable. So for some people with arthritis, you might choose to go into poppy instead, where the hips are up high and it's less flexion in the hips and knees, see if you can ground through the third eye and really allow her body to drop in and surrender into this pose.

I'm here to tuck the toes under, and press up into downward dog. And for some of you coming up into downward dog at different ways, going to be easier, walking yourself back and coming into down dog that way. You might tread through the feet here, pressing one heel and then the other toward the floor. And again, the wedge is available if you'd like to have that underneath your heels. As you're ready to walk the hands toward the feet or the feet toward the hands, finding yourself in forward fold. Bring hands to thighs, lengthen the spine, and walk yourself up to standing.

Roll the shoulders back and down and back up for today. So again, depends On your body, your heels might not be against the wall, they'll probably be a little bit away, hips and shoulders on the wall. and settle into this for a moment. So adjust your footing, find that place where you feel settled right in the middle of your feet. And allow the wall to support you. We were talking earlier about how oftentimes, especially with living with a challenging condition, we can tend to not make use of the support that's available to us.

So the wall is a nice metaphor for that. Allow yourself to drop in and be supported. Find the breath. Notice any places in the body where you're feeling sensation, and see if you can name a quality of that sensation without judgment. just noticing what word comes to mind for the messages that you're getting from that part of the body. Is there anything that your body is asking you to do in response to that information?

Just notice. remind yourself of the intention that you set at the beginning of class. Where are you now with regard to that intention? And then as you're ready, step away from the wall and find to dossena away from the wall. Close the eyes again, if that feels comfortable. And notice now how this feels different or the same as when you were supported.

Do you still feel the energy of the wall behind you, though you can't see it or feel it? Do you know Notice the verticality of the wall in relation to the verticality of your body. And then release that go shake it out. We're going to do some salutation at the wall. So turn to face the wall. Okay, so we're going to walk through it slowly wants just so that you can get your distance from the wall to be correct.

And then we can move through it more smoothly. So you're going to start at the wall and you need enough room so that you're able to move your arms if you're too close. If you have your nose on the wall, then you're not going to have any room to move. Okay, so we start facing the wall, hands to heart, bringing the arms out they can come overhead in front of you or out to the side, arch slightly back, you're going to hinge forward and walk your hands down the wall. Coming into your forward fold. Right.

So the knees are soft, you're just gonna hang there for a moment. And then you walk the hands up the wall slightly in order to come into your lunge, stepping the left foot back and now the hands are on the wall. So you need to be close enough so that your palms can press into the wall as you find your lunch. You're up nice and tall. The heart is open the gazes forward, and from here the front foot steps back, you come into downward dog against the wall. Okay, so some of you are in more of a plank.

I want you to walk closer to the wall enough that you're really able to feel the hips pressing back away from you. Nice. Yes. This feels more down doggy right. Okay, and then to come into Cobra. You can walk as close to the wall as feels comfortable.

To you, the further away your feet are, the more intense your Cobra is going to be. So if you keep your feet far away, then you're going to be taking more weight in your palms. And if you step closer, then you're going to be taking less weight in your palms either way, you want to draw the elbows in toward the body, bringing the chest forward toward the wall, opening the throat, protecting the low back, and then step back again into your downward dog. And then from here, the left foot steps forward, come into a lunge on the left side. And then you're going to step your back leg forward, fold over walk the hands up the wall. arch back and then bring the hands into the heart.

Okay, so that's the sequence. We're gonna move through it. Now a little bit more quickly coordinating with the breath. And feel free to keep adjusting as you need as we move through the sequence. So starting far enough away from the wall that you have room for the arms, hands come to heart. Inhale the arms up, arch back.

Exhale, fold forward, hang over the legs. Soften the knees, let the head and he'll walk the arms up. And step the left the right foot now back into a lunge. Press the palms into the wall draw the shoulder blades back and down integrating the shoulder blades into the backlash And step the left foot back coming into downward dog. Hips reach back behind you. Coming into Cobra, bring the belly toward the wall, walk in as much as you'd like here so that you feel the right intensity.

And then back again down dog. The right foot steps forward, come into a lunge. The left foot steps forward, lower into Forward Fold. walk the hands up the wall. Arch slightly back, open the heart and bring the hands to the heart. Moving through this again in your own time.

Okay, so you can use fingertips instead of actually pressing the palms into the wall. Good question. And you can also use fists. But for so for lunge, right, just have your hands resting here instead of pressing. And for the for the Cobra, you'll want to step a little closer, instead of being so far away where your arms are taking more of the weight. Does that help?

Okay, wonderful. Yeah, yeah, absolutely. Okay. Inhale, arms come up, arch back. Exhale, fold forward, hang over. Inhale, walk the arms up, step the left foot back into a lunge.

Exhale, step the right foot back down dog. And how come toward the wall come into Cobra. Exhale back away down dog. Inhale, step the left foot forward into a lunge. Exhale, step the right foot forward fold over. Inhale, walk the arms up the wall arch back.

Exhale, bring the hands into the heart. And again, inhale up. Exhale, fold in hell right foot back to lunge. Exhale, left foot back to down dog. And he'll come forward into Cobra. Exhale back into down dog.

Inhale the right foot steps forward. Exhale the left foot steps forward fold over. Inhale, walk up the wall arch back. Exhale, hands to the heart. Find your two dossena here. Notice the effects of that sequence how it was different or the same from what you're accustomed to weather any thoughts or emotions or rows in your experience of that sequence.

And then as you're ready, let that go and come back to the center of the room. Okay, so, we're going to Do a warrior sequence and we'll first do some warriors facing the wall again using the wall for support. And then we're going to use the the other orientation where the wall is behind us. So let's turn and face the wall. Again, you're going to stand at the wall like we were before, hands on the wall and it can be palms, or it can be fingertips and step the left foot back coming into warrior one. Okay, so the back foot is turned slightly out.

And again, make this as wide as feels comfortable for you. You do want to make sure that the knee is tracking over the ankle, not past it, you'll feel a little bit of stretch in the back of the left leg. And the wedge can be nice here if you're feeling any discomfort in the foot or the ankle. From here you can play with so you have the right foot forward, play with taking the left arm up, and that can be up all the way up. head or you can bring it into a cactus. If that feels better for your shoulder.

You can also try bringing it to your hip. And notice how this orientation feels. So you actually have limbs reaching in each access. And then play with what happens if you switch arms. So if instead you bring the left hand to the wall, and the right arm comes up, do you notice any differences in the energetics of that position in the muscles that are engaged and then if you'd like you can play with taking both arms off of the wall. Find your balance here, with the arms and cactus overhead on the hips.

Whatever feels stable for you Lower the hands back to the wall, bring the weight into the front foot, step the back foot forward and come to standing into data. You can come up onto the toes a few times, rolling through the feet, stretch them out a little bit. And then let's do the other side. So now stepping the left foot back on the right foot. Yes, thank you very much. That's what I meant.

So the right foot steps back angled slightly outward, perhaps a wedge behind the heel affects what feels best for you watch the tracking of that front knee. Make sure that you're close enough to the wall that you're able to really feel the shoulders back and down so that you're not reaching the shoulder blades forward in order to find the wall but they're able to integrate onto the back. Full deep breath here and then again, play With the arm positioning, so, play with reaching first the right arm up toward the ceiling or into cactus or whatever feels good for you, or bringing it to the hip. squaring the hips toward the wall so you're bringing that right hip forward, good adjustment. And then notice what happens if you switch to the other side, bring the other the left arm up or to the hip, and the right arm is on the wall.

Notice the engagement of the core supporting this post. And then if you feel steady and you'd like to take your hands off of the wall, bring them into any orientation that feels good for you. out to the sides as long as you are mindful of your neighbor And then bring the hands back to the wall, take the weight into that left foot, step the right foot forward and shake that out. will now be going from warrior one into warrior three. Okay, so for warrior three, you're still going to have your hands on the wall, but you're going to step the front foot back a little bit further so that you can walk the hands down. So the deeper you're going to go into your warrior three, the further away from the wall you're going to be.

So remember, warrior three, does not have to be parallel to the floor. Okay? So for this population, this might be warrior three. Okay? And so the deeper you want to go, the further away you're going to have to be in order to walk the hands down the wall further. Okay, so you can play with this depending on how deep you want to go into this.

Pose, it's early in the morning, you might want to start off small. So play with taking the weight from one foot to the other. Just treading through the feet. And then as you're ready, shift the weight into that right foot, extend the left toes back. Toes might be touching the floor or they might be slightly off the floor. And just start by finding the alignment here, finding that length from the heel to the crown of the head, one straight line.

And if you'd like to go deeper, you can step back a little bit further and walk the hands down the wall a little bit more. The wall is just there for support so you can have fingertips on the wall. You can have palms on the wall, if that feels good. The leg that's extended, you want to think about that hip, dropping down toward The floor and the leg behind you can have a flexed foot pressing the foot away or it can be relaxed. And if you'd like you can step away from the wall and try this as a balance. And the wall is there to steady you so it's a nice opportunity to play you can push off a little bit and see how you feel.

And then as you're ready, lower that leg down, walk back in and find yourself on two feet. So not locked. If sometimes it's hard for people to find straight but not locked, so I'd rather they have a little bit of a bend than locked. And that slight bend can actually allow them to engage the stabilizing muscles a little bit more. So yeah. Yeah, guarding hands.

Yeah. Placement of hands. Sure. As far as the shoulder. Yeah, I get really confused sometimes. Yeah, supposed to be.

Yeah, that's a great question. Okay. So what I noticed is that sometimes when people are reaching for the wall, they're too far away. And then I get some of this right there. They're reaching the shoulders to make up for being too far away. So I'd rather have you closer and be able to take the shoulders back and down and have the elbows a little bent.

To the right. Well, ideally would be Well, I mean, you can have the arms completely straight. Okay. Asking is like how high on the wall? Right? Okay.

So that also depends on the health of your shoulders and how they feel. Okay? So having the arms further down is going to be more accessible to people who have shoulder challenges for people who have healthy shoulders and don't have any problems with raising the arms up overhead, you can have more of this kind of orientation. So if I was going into the full expression of the pose, I could be all the way down here with the arms alongside the ears. Okay, we know that many people with arthritis can't bring the arms up alongside the ears. So it's also fine to be here.

Right? Does that answer your question? Okay. Other questions about this while we're at a pause, let's try the other side. Okay, so again, you're going to shift the way this time To the left foot and play with just extending the right toes back. Feeling that line of energy from heel to crown of head.

And then as you're ready backing up as much as feels comfortable walking yourself as deep as you'd like to go with this there's no right expression of this pose. It's what's right for you today. Yes. And again, the knee is not locked. It might be a little bit soft. No, the standing the right.

Well, you know and the extended leg you want to be pressing that Yeah, lengthening through the, the extended leg as well. And if you'd like you can play with taking one or both hands off the wall. exploring your balance here a little bit. And then as you're ready, lower that down, come back to standing and shake it up. Okay, turn around. So the back is against the wall.

Now, we're going to go into some warriors with the sideways orientation. So if you have blocks, you just want to take them a little bit in front of the mat so that they're not in your way. Be mindful of your neighbor. Whatever what I find, and I'm sure that you've seen this is when you're teaching people who don't have a lot of experience with yoga, the alignment in things like warrior two is challenging to feel. So I started doing these poses against the wall because I was seeing a lot of this. And it was really challenging for people to feel that they were not upright.

But as soon as I brought them to the wall, they got it. And then they were able to take that out into the space and find that same orientation. So let's play with that a little bit. We're going to try it against the wall and then we're going to step away. So feeling the hips and shoulders on the wall. Step a little bit wide here.

As wide as feels comfortable for you, you're likely not going to have the heels against the wall, have a little bit of space here, but you want to try to find the shoulder blades, at least the bottom of the shoulder blades on the wall. The right toes turn out, left toes turn in. And notice what's changed already in the orientation of your hips. Maybe even the shoulders. From here you can have the hands on the hips. You can also take the arms out.

Shoulder height is fine. Some people feel more comfortable with their arm slightly below shoulder height, that's fine as well. You're going to watch the tracking of your knee as you bend into that right knee. Notice the alignment of the knee. And then if you feel comfortable here gazing over the right fingertips, you can now notice how this feels compared to you know many of you do have done warrior to for a whole lot of years. Does this feel any different from the pose that you're usually in, we sort of you know, create patterns in our bodies over time.

For me, I feel like my shoulders are more open here than they probably are when I'm doing my regular warrior two out in the room. And if you'd like to go a little bit deeper into This you can make any adjustments that feel like they're acting to be made. And from here straight in the front knee, and we're going to come into triangle. So you do have the block handy if you want to use the block for your triangle pose. Some if you have a wall right there that you can use, reaching out, lower the right hand down as far as feels comfortable for you. It can be to the shin or to the block or to the floor, and you can take the upper hand to the to the hip.

If you'd like to extend that arm up overhead or something akin to that, that's available to you, that's fine too. And again, find the positioning of that head that feels good for you so you can gaze up toward the ceiling, straight ahead or even down toward the floor. If that feels better for your neck. Make sure that you're breathing. Notice if your front knee is locked. Notice how it feels to be lying against the wall here.

Is this more open than usual? Is it somehow constrained in a way that's different from being in the open space and then come up, back to warrior two. And really, let's switch to the other side. Okay, so again, hips and shoulders on the wall. Take their arms out to wherever they feel comfortable, that might be on the hips might be extended. And as you're ready begin to bend into that left knee.

Watch the tracking of Then he, right, so remember we talked about I think that that's in response to the alignment of the knee. So when when you roll in on the ankle, your knees gonna fall in on the straight leg, oh here, okay, so you do want to be pressing the outside of the foot into the mat. And there is a balance between doing that and rolling out on the ankle so that it's not supported in which case you're going to be putting a lot of stress on the ligaments and tendons, right. So you do want to also be pressing the inside of the foot in toward the floor, so that so that you can feel all four corners, but you're pressing into the outside of the box, remember, so for some people Can you demonstrate? Yeah. No, not at all.

Okay. Okay, so come into your usual orientation, okay? Mm hmm. All right. Now what would happen if you roll out? Do you feel that stress?

Okay, now press in. Yep. You notice that? Okay, now what happens if I put this under the foot? And it's angled? How does that feel?

Feels less stress, less stress. Right, exactly. So this is nice for people. I know you have some ankle stuff. So, okay, I'm gonna leave that there for you. Okay, so let's come back into that again.

Find that position and notice now what's happening in your back ankle. And you can play with that. See what happens. It doesn't feel great, but just for the sensation, see what happens if you do roll out on that ankle, versus if you're really pressing into the whole foot. Again on that front leg, you want to make sure that you're tracking the knee over the ankle. And that doesn't require avoiding or rolling in on that side.

And you can actually think about the relationship of this thigh to the wall. So it should be moving, this side is moving toward the wall, it's probably not going to touch depending on your body. And then from here, find the position of the arms that feels good for you. And find whatever gaze feels right for your neck, whether you're looking out over the left shoulder or straight ahead. We're on warrior two. And we're about to move into triangles.

So now you can straighten that left knee. Reach out to the left and lower the hand to the block or to a shin to the floor. From here, that room Right hand can be on the hip, or it can be up toward the ceiling or can it can be extended along the body. The gaze maybe up toward the ceiling, maybe straight ahead or down toward the floor. Think about pressing that right shoulder back toward the wall as you open the whole right side body, hip, the shoulder. Feel the length the opening and the right side body here.

And then from here, take a bend into that left knee, bring yourself back up into warrior two. And then step it back in to dossena at the wall. nice deep breath and take a big sigh ah. Okay, we're gonna try half moon, which is a very Challenging pose and you would normally think well, I wouldn't do that with people who have arthritis, but we are going to do it with the help of the wall and some chairs. So bear with me while I demonstrate that and then we'll bring out chairs for everybody. So let me just show you what we're doing First, you want to get the blocks out of the way for this.

Okay, so I'm actually going to have one chair here for support, and then my body against a wall and there's an opportunity for a second chair too. So if we have the space for that, we'll try that as well. So I'm going to step wide as I would for warrior two. Okay, bend into that right knee, reach forward and find the seat of the chair. Okay, so this is like my Side Angle Pose, and I can stay here with it. Okay, and then I'm going to shift the weight into the right leg, walking the back foot in slowly.

Finding the alignment of the knee over the ankle, I have the wall here for support. So I'm laying up against the wall. And this may be okay, or I can tip deeper into it as much as feels comfortable. So just like the warrior three, where we slid as far down the wallets felt comfortable, it can be here, you can have your hand on the back of the chair here or the seat of the chair. And you can go as far into this and it's, it's actually incredibly stable. Okay, and so the other option for the use of the other chairs that you can actually put a foot on another chair here.

Okay, so I'll show you that as well. So the other share goes here. And so I come into this, bring the hand here, shift up, and then I can bring this foot onto this Chair, hand on this chair halfmoon pose. Okay, so we're gonna play with that. Let's get some chairs all around. Let's start with just one.

All right, so you're gonna stand against the wall here back against the wall, step nice and wide, like we did for our warrior. And again, turn the right toes out the left toes in. hips and shoulders against the wall, bend into the right knee just as we did, but this time, you're going to reach out and for your chairs, the fingertips come to the seat of the chair, you can take the left hand to the hip, you can take it up along the wall. Okay, you can take it up alongside the ear, side angle posts. From here, begin to shift the weight into the right foot. You can walk That left foot in slowly.

And as you're ready, take all the weight into that right foot, lying flat against the back of the wall behind you shoulders and hips on that wall. Feel like a starfish. And you can tip forward as much as feels available or comfortable to you here. Again, you want to make sure that you're not locking that supporting knee. And then that left shoulder is opening toward the wall, it's fine. If it doesn't quite touch.

The left hip is opening toward the wall. These are beautiful. And then as you're ready, you're gonna bend into that right knee again, find the floor with your left foot, and then press yourself back up to standing. Good. Come to center. Shake that out.

Doesn't feel great. I love that pose. Okay, so now we're going to move our chairs over to the other side. Be mindful of your neighbor as you do that. Yeah, you're fine. Step nice and wide.

Yeah, we can encroach on each other's faces. A shorter people don't need quite as much with. Okay, so again, you're gonna step wide, turn the left toes out the right toes, turn in, find the hips and shoulders against the wall. Then into that left knee, tracking the knee over the ankle, mindful of that relationship. And then as you're ready, reach the left fingertips toward the left chair, find your side angle, so you might need to step a little closer to your chair anymore. Okay, and from here, fingertips on the chair back against the wall, you can take the hand to the hip, the arm extended up overhead.

Whatever version of your side angle feels good, and as some of you have already done, we'll shift now into halfmoon. So search a walk that left that right foot in, taking the weight into the left foot, and as you're ready, that right foot comes off the floor, back against the wall. Taking the upper arm into whatever position feels good for you. Finding Your starfish reaching the energy out that right foot so that right foot is really pressing away from you. reaching up toward the ceiling with the right arm. Finding the gaze that feels good for your nap, whether it's up toward the ceiling down toward the floor or straight ahead.

Feeling a lot line of energy from crown have head out the soul of the foot. And then as you're ready, bend into that left knee, find the floor with your right foot, use the hand to press yourself back up and walk yourself in. Check it out. What do you notice? So let's actually step away from the wall a little bit and now do some of those poses away from the wall and see if you can mimic that experience of actually being on the wall, but this time away from it. Okay, so it's nice to still have the wall behind you.

So that you can feel remember when we were standing into dossena and you can still feel the energy of the wall behind you. Want you to try to feel the energy of that expansiveness and verticality and grounding that you just felt. So stepping slightly away, take a nice wide stance here. Turn the right toes out the left toes in squaring the hips and shoulders and bend into the right knee. Find your warrior to, so you might extend the arms out, turning the gaze to look past the right fingertips, and imagine that you're still lying flat against the wall even though you're not actually touching it. Full deep, easy breath.

And from here, lower the right elbow to the right knee. Come into your Side Angle Pose here, taking the arm up alongside the ear or extending along the body, hand on the hip. Again, that left shoulder and hip are reaching back towards The wall behind you and then come up and we didn't do this against the wall but let's find a reverse warrior. So taking the left hand to the left hip or to the outside of the left leg, rotate the palm upward, reach up with the right arm, you might have that elbow bent, coming into a cactus if that feels good. And then back into our ear to straighten the front leg. Now reach out and down into triangle.

Opening the left shoulder, reaching back toward the wall looking up toward the ceiling. That feels good. Feel that expansiveness and then as you're ready, the right knee bends and come back. to worry or to straighten that front leg, rotate the legs and walk back to center and shake it out. And then we'll repeat that on the other side. So again, step y, turn the left toes out, the right toes turn in, bend into the left knee, shoulders and hips square.

Hands can be on the hips, they can be out to the sides. Engaging the core creates space between the ribs and the hips. Look out past the fingertips. Hold deep breath and from here, lower the elbow to the knee. Take the right arm up alongside the ear or to the shoulder or to the hip. right hip and shoulder reaching back an open Then from here, press up, find your reverse warrior.

So the right hand comes to the hip or the outside of the leg, reaching up toward the ceiling gazing upward. Opening up the left side body. And then as you're ready, come back to where you're to. Now straighten that front leg, reach out to the left, lower the hands to the shin or to the block, finding your triangle imagining your backs reading along the wall behind you. And then bend into the left knee and come up. Rotate that in, walk the legs in and shake it out.

Mechanics of the wall, the mind Everybody's left. Okay, so we're going to turn to face the wall now, and we're going to come down to the floor. So as we did before you can walk the hands down, bring yourself into a forward fold. Just hang over here for a moment so you can take hold of opposite elbows. You can interlace the fingers behind the back, hold on to opposite wrist, feels good, soft knees. And then from here, coming onto the floor in whatever way feels good.

So you might step back into downward dog here for a moment. You can lower the knees down to the floor. And then take the hips down to the floor as well. You might spend a moment in child's pose as some of you have felt inclined to do. And then let's actually lie down on our backs with the feet against the wall. So you can come down on one side and then roll yourself onto your back.

Soles of the feet on the floor. Okay, and notice the alignment of your feet here. So find yourself in two dots and not here, as though you're standing on the floor so the toes are pointing straight up toward the ceiling. Press the left foot into the floor and hug the right knee into the chest holding on behind the knee. And again, continue grounding through that left foot. So imagine that you're standing up and that this is a balancing post.

And what's really nice about this is that you're creating the muscle memory for being able to do this standing. And then from here, let the leg open out to the side and bring yourself into a tree pose on the floor. So you might want to have a block underneath the knee for support. You want to block okay if you can't reach You're blocked Tell me and I'm happy to bring you one. Bringing the foot now in when we're doing tree pose on the floor, it's actually okay to have your foot against your knee. Which we would certainly avoid if we were standing.

So bring your leg as high up your foot as high up, the legs feels comfortable, and then find the orientation of your arms. That feels good. So some of you have already taken the arms up overhead, as you might do in standing tree pose. You can have the arms and cactus. I know someone who did this pose when she was in recovery from surgery and having her foot against the footboard of the bed, allowed her some grounding that she couldn't otherwise find. So what's really nice about this is that you can imagine that you're still feeling the stability of that pose the grounding as the roots of it.

Tree with the expansiveness of the branches and leaves. kill an opening in the chest and heart. And then draw the knee back up to center, you can extend the leg straight up toward the ceiling, holding on to it or not. If you want to get a little bit of a stretch, you can hold on to it. If you want to engage more of the musculature you can extend it without holding on. And then from there using the core for support, very slowly lower the leg all the way down until you have both feet flat on the floor again.

And notice here if you feel any differences between Between the two sides of the body. And then as you're ready, draw the other knee into the chest. Now pressing the right foot into the wall, feeling a nice stretch in the right hip. And as you're ready, open that left knee out to the side, find your tree pose, perhaps with a block under the knee for support. And once you have your lower body situated, find the expression that feels right for your upper body whether that's arms overhead, cactus hands to heart or arms alongside the body, hands on hips, yogi's choice. feel as though you're standing strong and steady.

That right stabilizing foot. Take a mental imprint of this pose so that you can recall it next time you find yourself in standing tree pose. And then as you're ready, draw the knees in, extend the leg up toward the ceiling. holding on for the stretch or without holding on, for more strengthening. And then as you're ready, slowly lower The leg down with control support of the core. Find yourself standing on the wall again, into dossena.

Remind yourself of the intention that you set at the beginning of class. And then take a moment to respond to whatever your body is asking for you to do in this moment. Perhaps it's an inversion. Perhaps it's a grounding pose, a surrendering pose a stretch. Perhaps it's just a lie here into dossena and experience. The still calm of your body And if you've done something on one side, be sure you also do it on the other.

If you'd like to choose a second physical experience, feel free to do so. And then as you're ready, bring yourself into Shivam And whatever position you would like to use for Shavasana. So you can choose to stay here with your feet against the wall. You all have chairs available, so you might choose to do legs on the chair. You can even have legs on the chair with the feet flat on the wall, which is interesting. So that looks like this.

You bring the chair up against the wall. come onto your back and bring the feet against the wall here. And you might want to have a little something under your hips for support. This is where you get blankets. Exactly. So I'll begin right tensing and releasing whole body three times lifting the arms, legs and head.

Just a touch 123 lift everything up, squeeze, squeeze, squeeze and drop. And again 123 times every muscle in the whole body all at once, or and release and last time 123 use up all the energy you have left in your whole entire body and draw. make any adjustments you need to make in order to feel balanced and comfortable here settling into this position for the remainder of deep relaxation. Notice the places where your body is making contact with a surface. Be it the chair, blanket wall floor, another part of the body. allow your body to melt into those places of contact.

Surrender the weight of your body Let it sink into that support. Notice any places of tension or holding in the body and encourage them to let go. There is nothing to do here only to be to find peace and contentment in all layers of the self. Notice the tips of the toes and allow them to soften. Feel a wave of relaxation that moves from the tips of the toes into the balls of the feet, the arches heels and ankles so that the feet are relaxed. relaxation travels up softening the shins and calves relaxing the knees.

The thighs, the hips. the sacrum dropping into the floor. the pelvis widens abdominal organs melt into the lower back. The whole lower body is relaxed. Soften the sides of waist, the low ribs and let the relaxation move up the torso, softening the heart and lungs the ribcage widens shoulder blades sink into the floor. The collarbones drop the sternum melts.

The whole torso is relaxed. Notice the tips of the fingers and allow them to soften. Let the relaxation move up from the fingertips. softening the palms backs of the hands and wrists. Relax the forearms, elbows, upper arms and shoulders. The arms are relaxed Soften the neck and throat, slack in the jaw.

Relax the tongue in the mouth. The eyes sink into their sockets. unfurl the brow relax the muscles surrounding the skull so that the face and head are relaxed. The whole body is relaxed. The whole body is relaxed become aware now Breath. Notice the breath as it rises and falls.

A wave of renewal drawing in what the body needs and letting go of anything that no longer needs. With each exhale, allow the body to drop deeper into this relaxation. each exhale allows you to let go of anything that is no longer serving you. Become aware now of the mind and notice any thoughts moving through the mind allows The thoughts too slow so that the mind can relax as well. No concerns but to just be in the present moment. Let the mind be clear and open, resting in a state of contentment.

Enjoy this your natural state of deep inner peace. Allow the breath to deepen, drawing new energy into the body. Perhaps wiggling the fingers and toes, turning the head side to side, maybe stretching up overhead. Notice your body and the space around you. Introducing movement wherever it feels right. If your feet are on the chair, gently remove them.

Bring yourself over onto one side in the fetal position for a few more breaths. Gently using the arms for support, bring yourself back up to a seated position. You can sit in the chair, bring your back against the wall, sit up on your pillow. Like grounding through the lower body lane through the spine. ease in the body, openness in the heart clarity in the mind. Spend a few moments here.

Just enjoying a gentle three part breath. As we inhale, the abdomen expands, the rib cage expands the collarbones rise. As we exhale bless you the collarbones lower the ribcage softens the belly moves. Moving in your own time with your own breath full deep, easy breath. torso expanding in all dimensions as we pray Let your breath return to its natural state notice the effects of that breathing practice in the body in mind close with a responsive peace chant and then a minute in silent meditation with any focus of your choice on shanti shanti shanti shanti shanti shanti shanti shanti shanti shanti shanti shanti shanti shanti The entire universe be filled with peace and joy, love and light