Hi, I'd like to introduce both Claudia and Blair. They will be demonstrating the poses that you will be doing throughout the practice today, Claudia will be demonstrating the poses through the equipment that she purchased, and Blair will be demonstrating the poses through all the equipment that she gathered from home. So there are a couple of things to go over. Before we start the practice, you should expect that while you're resting in these poses, that your body feels really at ease. Most sensations should feel pleasant or at least neutral. If there's anything in your body that's feeling very uncomfortable and or painful in any way.

I'd like you to see if you can make a subtle shift in your body first. Before coming out of the pose entirely, after you make a subtle shift reevaluate. If it's still uncomfortable and you find you cannot stay in the pose, then please simply come out of that pose, go into a pose that we've done previously where you felt much more comfort and ease in your body. And just rest in that until we transition into the next pose. Another thing to keep in mind is that while you're resting, your core body temperature will drop. So you have a tendency to get cold.

So please keep a blanket right nearby you and that you can pick up and use anytime you wish, if you're starting to feel that way. In our practice today, we'll begin with a meditation that's meant for intention setting. It's about five minutes long. And after that, at the end of the practice, we will be ending with a meditation meant for reflection. Again, about Five minutes long. The entire practice will be six poses and expect to be holding each pose for about five to six minutes.

So take a comfortable seat now using either the support of a block or a blanket underneath you and we will begin with that meditation. Begin by closing your eyes or gently focusing down with a fixed gaze. Take a deep breath in through your nose and a big sigh out through your mouth. Take another one of those big release breaths again, taking the air in through your nose and out through your mouth. Begin to call you Attention down to the parts of your body that you can feel grounded to the earth such as your feet and your legs. Just notice that sense of connection.

And with your next breath, begin to lengthen up your spine. And as you exhale, ground your seat into the earth just a little deeper. Again, reflecting on the areas that you can feel connecting to the earth. As you inhale, find the length in your spine. And as you exhale, ground your seat into the earth just a little deeper. Begin with a simple body scan.

Drawing your attention to the crown of your head down through your face and your neck into your shoulders. The length of your arms into your hands. Notice seeing the front of your body, your chest, your belly. noticing your back body, the length of your spine, all the way down to your sacrum. draw your attention To the lower half of your body beginning with your hips, your grounded seat down to the length of your legs and into your feet. As you simply scan through your body, just notice any sensation that stands out to you the most.

And when you notice this, you'll simply just label it as pleasant, unpleasant or neutral. taking another breath scanning through once again, wherever your attention is drawn Any sensation you notice? labeling pleasant, unpleasant, neutral. What do you notice? Most right in this very moment? Is it a particular sensation in your body?

Maybe an area of hell tension that you can notice. Maybe this is a familiar area for you that when under stress or tension that you can notice this particular area tightening or maybe you notice some tension in your mind. Maybe the thoughts of busy Maybe there's a particular thought or worry, that tends to go through your mind. Just simply notice. Perhaps there's a feeling that you notice in this moment, maybe your particular feeling that is also present when under stress or when anxious. Again, we are just noticing and coming back to the breath.

Your intention builds from whatever you notice in this very moment So take what you've noticed the most right now and set a compassionate intention for your practice. So if you've noticed anxiety present, you may wish to set the intention. May I be free from anxiety. If you feel a lot of tension in your body, you may wish to set the intention. May my body be free from tension. If you feel disconnection from your body, you may wish to set the intention.

May I once again feel connected to my body If you're noticing energetically that you're feeling exhausted, depleted, you may wish to set the intention. May I restore my energy in my mind and body once again. Once you have that compassionate phrase and that intention to begin your practice, say it over another one or two times to yourself Come back to awareness of your breath deep in your inhalation and exhale through your mouth. again inhale and exhale. With your next breath. Gently begin to open your eyes to a soft gaze and we will begin our practice.

So with your next breath Gently begin to open your eyes to a soft gaze. As you're ready, you'll begin to transition off of the supports you've been sitting on. So we can begin to set up our first posture. So please take your large bolster and place it horizontal across your mat. Claudia will be using her two blocks placed side by side right next to the bolster while Blair will be using a roll the blanket in place of the blocks. Please sit so that your back is facing your block and bolster move down so that when you come to lie down your shoulder blades are on the blocks or the rolled up mat in your head and neck is supported on the bolster behind you.

So take a quick feel of your body now and make sure that you can feel a support underneath your shoulder blades and a support behind your head and neck. This pose is meant to gently open up your upper back, your shoulders and your chest cavity in a gentle way so that your breath begins to open and regulate in your body. can close your eyes and just draw your attention now to the most obvious sensation you can feel in your body When we come into these poses, the most obvious sensation usually is around somewhere where the supports are in your body. Maybe check in with how your shoulders feel here. How your head and your neck feel. Just simply noticing the sensations as pleasant or neutral and a reminder that if anything feels unpleasant or painful in Any way that you're free at any time to make a shift in your body.

Draw your attention now to your breath. See if in this pose if you can feel exactly where the breath is beginning. Where does the breath begin in your body? Where can you feel the sensation of your breath Can you notice any subtle change in the way you were breathing? take notice of any subtle changes that you can feel in your nervous system as a whole. Maybe there's a shift in your energy on the inside out.

Notice that noticing the simple rising and falling of the breath areas of the body that feel pleasant neutral If you were to describe this pose in one or two words, what would the words be? How would you describe the felt sense of this pose? In one or two words? If you were to describe this pose and the way it feels in your body from the inside out the energetic quality of the pose what would that be? What words would you use to describe the way your body feels in this pose from the inside out? return your attention back to your breath.

Simply feel the movement of the air in and out of your body. You'll notice that there is no special technique to the breath here in these poses as when the body is at ease breath comes back to its natural fluid state. Begin to deepen the breath now as you inhale and take one of those exhalations through your mouth while in the air to gently release. Again inhaling exhale using this breath as the beginning of our transition. With your next breath, bend your knees and take the soles of your feet to the mat. Take a moment there.

As you deepen your inhalation. Now, you'll simply roll to your right side. Just allow your whole body to roll for a moment and stay on your side just for a moment. The transitions from pose to pose will be careful and with ease. So with your next breath, gently use your hands to press into the earth and find your way up just to transition our next setup. Your time you can move the blocks and the roll the blanket out of the way.

And you'll be turning that bolster so that it's vertical along your mat. Come to sit with your right hip up against the edge of the bolster. Take one of your blankets and place it between your legs. Or as Blair's doing you can use a pillow. Lift your arms overhead, just reach them up, take a breath and then as you exhale, turn your torso toward the bolster and simply come on down so that your chest is resting on the bolster and your head is turned to the same side as your knees. Let your arms rest In this pose, we are gently coming into twisting the spine.

Purposely meant to engage the nervous system in release. Please check in with your body temperature. And if you feel that shifting or changing, take one of your blankets next to you and begin to cover deep in your breath and come to notice once again the most immediate sensation you feel in this pose. Maybe it's the movement of your spine. Maybe it's the bolster underneath supporting your torso. Whatever you notice, simply label as pleasant neutral.

Once again attending to your body if there's anything that is unpleasant or painful in any way please make a shift support your body Notice how the subtle shift may have changed up a sensation. Bring your awareness to your breath. See if you can notice how it has changed up a bit in this pose. Where can you feel the breath the most right now? As you breathe in as you breathe out Can you notice the subtle changes that are taking place in your nervous system? The way your energy is beginning to shift.

If you were to describe this pose in one or two words, what would those words be? return your awareness back to your breath. deepen your inhalation and lengthen your exhalation. With your next inhalation will be gently transitioning to the other side. So as you breathe in, press your hands into the earth and very slowly begin to shift your body can be pressing up. You can keep both the blanket and the pillow between your legs and just change your legs over to the other side so that your left hip will be right up against the bolster Your knees will be facing the left.

Stay for a moment. Inhale your arms up and on the exhale turn so that your chest is facing the bolster and gently come on down and let your head rest to the same side as your knees. Let the arms gently rest and soften the legs. Check in with your body temperature once again. See if you wish to cover yourself in any way using one of your blankets Now that you've transitioned to the other side, take notice if there's any difference from side to side, perhaps you notice one side feels more pleasant than the other or more neutral. Once again, if anything is feeling unpleasant or painful in any way, please take a shift in your body until you can feel a sense of ease settling in return your awareness to your breath.

Once again, noticing where you can feel the breath in your body. Can you feel any changes in your breath here? Tune in to the subtle changes. You notice in your nervous system What's happening to your energy level? What words would you use to describe this pose now? Is it the same two words as before something different come to mind.

If you were to describe the way this pose feels in your body from the inside out How would you describe that? What words would you use? What is the energetic quality of this pose? return your attention back to your breath. Simply becoming aware of the breath in your resting body. Begin to deepen your inhalation and lengthen your exhalation.

Your next breath will prepare to transition into our next pose. As you breathe in, gently press your palms into the earth and guide your body up slowly. Take your time Take a moment in the transition and now turn so that your back is facing the bolster. You can take the property out from between your legs. your low back will be close to the bolster as close as possible. And with this pose you may wish to give the bolster of little bit of height.

So Claudia is going to take block in place it underneath her bolster about three quarters of the way up underneath her bolster just to raise it. And Blair will leave the bolster as it is. Sit with your back up close and put a support behind the bolster for your head either a blanket or a pillow. The pillow can go on the bolster for the support of your head. Just like Blair is doing there. When you come to sit, take the soles of your feet together so that your knees come out to the side Blair will be taking the pillows and placing one pillow under each leg for support.

And Claudia will be using her blankets and placing one blanket under each leg for support. And then as you're ready, just lie back so that your back is supported by the bolster and your head and neck are supported by the pillow. You can open your arms if you wish, like Blair's doing there. Or you can see wherever your arms feel comfortable. Some people like to just hold their arms down by their side or place their hands on their belly. That is your choice.

Once again, check in With the most immediate sensation you feel this pose is meant to support the gentle opening of the hips, the spine, the pelvis, and the chats may notice the most immediate sensations in those areas. If anything is uncomfortable or painful in any way, please make a shift. Notice the sun as pleasant and neutral in your body, maybe begin to distinguish what areas feel most pleasant. What areas feel neutral check in with the temperature of your body. If you wish to cover in any way, take a blanket and do so. take notice of the breath in your body in this pose.

Notice the open space that invites the natural breath in to your chest, your belly Where can you feel your breath beginning? Can you notice the subtle changes in the way you were breathing? Can you notice the subtle changes in your nervous system overall? What's happening? Your energy level. What's happening to tension in your body?

If you were to describe this pose in one or two words what would those words be? How would you describe the feeling in this pose? How does this pose feel in your body from the inside out? Is the energetic quality of this pose. Beginning from inside your body moving outward how would you do scribe return your attention back to your breath. Simply noticing the open, fluid breath in your body.

Begin to deepen your inhalation and lengthen as you exhale. With your next breath we'll be slowly transitioning out of this pose and into the next Start by drawing your knees in so that the soles of your feet are once again on the mat. Let's take a moment. And then with your next breath, gently roll to the right side. Take a moment there. Now as you inhale, press your hands into the earth and guide your way up.

Nice and slow. We'll be transitioning now. to face your bolster, so turn toward your bolster and take one knee and then the other knee on either side of the bolsters. So basically the bolster is right between both knees. Claudia has taken the block out from underneath this bolster, and Blair is going to place a pillow underneath her bolster to give it a little bit more height. Some of you may like a little more height with the bolster in this pose.

Others may like it flat on the ground. Take a blanket or a pillow and place it underneath your buttocks, between your buttocks and your heels. Take a breath here as you inhale, and then exhale, simply come to lie down on the bolster so that your belly and your chest or on the bolster and your back body is simply resting behind. Let your head turn to one side, whatever side you choose to begin. In this posture, you will begin to feel the opening and the sensation build in your back body and your hips. draw your attention to the most immediate sensation.

Maybe in the back body, maybe the knees, the hips, maybe the support of the bolster and the gentle pressure at the belly and chest. Simply label as pleasant. Neutral if there's any area of your body Feeling discomfort in any way. unpleasant or painful. Please make a shift. Remember that you are free at any time to come out of a pose and return to one of the previous ones.

If that suits your body more, check in with your temperature. See if you'd like to cover with a blanket in any way Notice your breath now, in this pose. You may notice a difference in the quality of your breathing in this pose now that your chest is up against the bolster Where can you feel your breath starting now? Can you notice the subtle changes in your body's energy? subtle changes in your nervous system. With your next breath, turn your head to the other side.

Notice any sensations shifting. With that one little transition in the neck if you were to describe this pose In one or two words what would they be? How would you describe the sensations, the feelings in this pose If you were to describe the way this pose feels in your body, from the inside out what words would you use? How would you describe it from the inside out? return your attention to your breath deep in your inhalation and lengthen your exhalation. With your next breath we will be preparing to transition out of this pose and into The next as you inhale, take your chin center and gently press your hands into the earth to come on up.

Take your time here, your body has been at rest. So allow your transitions to be slow and mindful. Take moment. With your next breath. We will be turning the bolster horizontal once again. So turn the bolster sideways and bring it to the center of your mat.

Moving your propping from underneath you the bolster We'll come center of the mat and take a blanket or pillow behind that bolster that will be used to support your head. Please come to sit in front of the bolster. You're going to sit on top of the bolster. Make sure you sit further enough back, but still have your tailbone slightly off the bolster just like that. Take a moment and very slowly and gently let yourself come to live back so that your low back is on the bolster. But your upper back shoulders are down on the mat and your head is supported.

By the blanket, or the pillow, start to adjust the bolster in any way that feels most comfortable to your low back. It should be fully supporting your low back. Take a moment feel your feet on the ground and discern here if you'd like to take a blanket to cover. At this point, we will be moving into our restorative inversion. So simply begin to lift your legs and in this pose, your legs should feel mostly free and weightless. It should be no effort in holding them up.

If you're feeling great effort, you may want to readjust the bolster a little more underneath your back. Take a deep breath. begin to notice the most obvious sensations here. Being that this pose has transitioned you from the ground to upside down. Your may be very obvious sensations that you notice such as the bolster up against the low back the legs receiving a break From gravity sensation of what it's like to have the head, below the heart. You can feel the breath in your body here.

Where can you feel your breath the most? This inversion Supporting the internal organs of the body. See if you can feel any subtle shifts in your heart rate. Can you sense the beating of your heart? Can you notice a shift in the quality of your energy? your nervous system what's happening in this very moment You may wish to take movement in your legs, maybe bending and straightening once again or maybe you wish to move the legs freely in some way.

Opening, closing whether it be your free choice and how you wish to move your upper body and stillness and your legs and free fluid movement At some point along the way, see what it's like to bend your knees like Claudia is doing now. Let your legs hug into your belly just a little more may even wish to take your hands and wrap them around your legs and hug them in just a little deeper. Feeling the sensation of the bolster up against your low back The gentle pressure of the legs into your belly. What words would you use to describe this pose suppose the energetic quality of this inversion feeling this pose from the inside out enormous benefits of the internal Oregon's in this pose With your next breath, allow the soles of your feet to come together so that your knees are open to the side and hug your ankles or your feet.

Just press them together, letting the hips open, letting the low back and the sacrum, expand. deepen your breath. Back to the awareness of your breath in your body. Inhale and gently exhale. With your next breath, release the hold and allow your feet to come down and ground to the earth. Stay for a moment.

We will be transitioning into our next and final pose of the practice our supported final relaxation With your next breath, turn your palms down. Press your hands down into the earth for a moment. Take a breath, inhale, lift your hips while you press your feet into the ground and then take your hands and simply press the bolster out from underneath you roll it down until it moves right underneath your knees. Make sure your head and neck is still supported by your pillow or blanket. Check in immediately with your body temperature. See if you wish to cover yourself with your blanket.

Come back to your breath. Simple, released. Open, natural breath. Feel the breath in your body. Notice where it begins. Notice where it ends The rhythm of the breath simple rising and falling.

Do a simple body scan on your own beginning at the crown of your head all the way down noticing the areas of pleasant neutral ease release energy that has shifted nervous system that has changed, balance equalized. What are one or two words you would use to describe this pose? What does it feel like from the inside out Are your attention back to the breath in your body simple, natural, fluid breath Notice the quality of your breath when your nervous system is fully relaxed, released and at ease. Deep in your inhalation exhale through your mouth. Again, inhale exhale With your next breath, you will be preparing to transition. simply draw your knees into your chest and hug your legs in for a moment.

Just rock your low back out side to side. I mean back to center. Take a moment to discern which side you would like to fold to either your right or your left. Choose whatever side calls to you the most and roll fully onto your side. Day. With your next breath.

Gently press your hands into the earth. Keep your eyes closed and press your way up into sitting. Take your time. Move your pollster out of the way. Come to bring a prop either pillow, blanket or block underneath your seat once again, to prepare your body to sit in our final meditation. Take a deep breath here in through your nose and out through your mouth.

And again take a moment to draw your attention now to what you notice most right now Very moment is it something in body such as sensation? Is it something and feeling? Is it something in mind? Is it an overall sense? What stands out the most in this very moment reflect back now on your practice from start to this moment What has stayed with you the most? From start to finish?

Is there a word or two that would describe best? What has stayed with you the most? Take those one or two words now and form a compassionate phrase that you can offer to yourself throughout the remainder Have your day to remind yourself of this experience. phrases such as May I continue to feel that rest? May I continue to find peace. Whatever phrase supports the success experience the most.

When you have that phrase take a hand to your heart and another hand to your belly. Repeat the phrase know that these words and this experience is there for you at all times. You simply need to just tune in, come back. Take both hands now to your heart. We will see you practice With the gentle sound of own take a breath in inhale. Oh, burying your head to your heart.

The hold in your body, in your mind in your heart. The presence of peace, ease and well being Namaste