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hello my friend today's practice will

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help aid in healing a broken heart will

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help to lift a heavy heart by nourishing

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the physical and emotional and spiritual

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body sending to your heart space will

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start an extended Child's Pose nice and

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easy

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rest your forehead on the mat knees nice

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and wide stretch your fingertips up and

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just begin to relax in that heart space

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the name of the game today really is

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unconditional love and I support you in

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your practice and I encourage you to

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give yourself permission to just feel

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whatever the heart feels like today

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sometimes we must come a little closer

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to the heart ache step into it feel it

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with a certain openness and maybe a

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softness or tenderness

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take this time for you you might gently

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rock the head a little side to side you

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might call and intention into your

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practice maybe it's just that

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unconditional love forgiveness courage

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and take your intention with you and

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we'll lift up to all fours for a little

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cat-cow

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so we'll definitely move softly in and

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out of things today you can keep the

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eyes closed and I'll do my best to guide

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you with my voice

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begin to tap into the breath

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you might ask yourself what kind of

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breath or breathing today will bring

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your heart peace deep breaths soft

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breaths fire breaths you je brass begin

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to stretch your body maybe you shake the

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hips a little side to side

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you might curl the toes under you might

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come forward

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so we begin to improvise from that

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cat-cow and check in

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you

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continue to deepen the breath and

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without any strict rules or obligations

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here we'll just explore the body

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expanding awareness maybe stretching the

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calves if they're sore checking with the

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neck the jaw

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and then when you're ready we'll walk

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the palms out curl the toes under and

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come into a nice downward-facing dog

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pedal it out and then melt your heart

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back again ask yourself what kind of

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breath will bring your heart piece here

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then when you're ready we'll take a nice

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slow walk up towards the front edge of

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the mat forward fold walk the feet

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hip-width apart here keep a soft bend in

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the knees and then a fine what feels

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good close your eyes you can walk the

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fingertips left to right you can grab

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the elbows Rock a little side to side

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breathe it to the lower back body

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then release the arms and when you're

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ready inhale lift to that flat back

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position tend to yourself

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hug the ribs in draw the shoulders away

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elbows back find strength as you

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lengthen through the crown of the head

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careful not to lock the knees on an

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exhale slide it down let's try it again

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inhale halfway lift

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use your breath out to float it down and

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then we'll continue just a couple more

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times in your own time palms can be on

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the shins or even fingertips on the mat

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you can mix and match this move with

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your breath

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then we'll walk the feet together and in

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your own time slowly roll up

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come all the way to standing feel the

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soles of your feet on the earth as you

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lift up through the center channel lift

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your heart and begin to open up softly

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through the neck

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draw circles with the nose nod the head

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then we'll draw the palms together at

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that heart space lift your sternum to

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your thumbs relax your shoulders down

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and remember your intention your

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practice has your back you can lean into

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it you can trust it ready here we go

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using the breath well begin to find a

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soft bend in the knees and when you're

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ready inhale reach the arms all the way

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up and overhead full body stretch on the

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exhale bend your elbows open your heart

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thumbs back good inhale reach it up and

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exhale all the way down forward fold

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inhale halfway lift exhale bow inhale

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reach for the sky press into your feet

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exhale bend the elbows thumbs back

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inhale reach it up exhale hands to heart

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beautiful inhale reach it up again

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exhale open your heart bend the elbows

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thumbs back inhale reach for the sky

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exhale fold inhale halfway lift move

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with your breath exhale fold then take

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your time we'll step both feet back to

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come to a plank stimulating all the

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Nadi's the energetic systems in the body

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pressing away from the earth

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pressing away from your yoga mat with

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your palms then keep the knees lifted or

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you can lower the knees here walk the

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wrists underneath the shoulders and

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we'll pull the elbows back come on to

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the belly and inhale open your heart and

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Cobra now we'll find a little wave in

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the spine here moving with the breath

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and then we'll curl the toes under press

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up strong to that plank you got it and

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then to downward facing dog inhale lift

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the right leg up high

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use an exhale to open up through that

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right hip maybe move the right toes

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ankle around and then we'll squeeze the

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right knee up and in towards the heart

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shifting up into our lunge lower the

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back knee then we'll swim the fingertips

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around to interlace behind the tail

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stack front knee over front ankle and

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lift your heart hug the inner thighs

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towards the midline you might sink a

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little deeper you might not breathe into

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the lungs then release the arms back

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down and we'll shift the hips back

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rocking on to the right heel right toes

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up towards the sky

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then rolling through back to our lunge

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we'll plant the palms and step it back

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to plank find your breath take a vinyasa

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here or feel free to skip it go straight

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to downward facing dog

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in down dog we'll take a deep breath in

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and lift the left leg up high open it up

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for one breath here then when you're

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ready then that left knee and squeeze it

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up and in towards your heart center step

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it up into your lunge lower the back

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knee and check it out pull the left hip

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crease back when you're ready interlace

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the fingertips behind we work on balance

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and stability here we keep the heart

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lifted the neck long find places to lift

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but also places to ground

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then gently release and we'll pull it

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back coming on to the left heel

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beautiful and shifting back to your

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lunge we'll step it back to plank

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and take that vinyasa move through it

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breathe into it

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downward-facing dog from here we can

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repeat the slow walk up towards the

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front that we did before or we can bend

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the knees generously and hop up towards

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the front inhale halfway lift exhale

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full inhale reach up towards the sky

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exhale bend the elbows thumbs back

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inhale reach exhale hands to heart

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here we go inhale reach it up exhale

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bend the elbows thumbs back inhale reach

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exhale fold inhale halfway lift exhale

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soften and bow

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step or hop it back to plank

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take your vinyasa or skip it together

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we'll meet in downward facing dog inhale

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lift the right leg up high exhale step

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up into your lunge lower the back knee

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take your time really building from the

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ground up supporting yourself and take

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just a moment to interlace the

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fingertips open your heart then we'll

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reach the fingertips forward up and back

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big breath in exhale bend the elbows

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thumbs back inhale look up reach exhale

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bending the elbows inhale lift exhale

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surrender inhale lift exhale fold

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awesome coming back to Child's Pose

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notice how you feel

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remember sometimes we must come closer

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to it really feel it with the tenderness

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and an openness so that we can process

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and find what feels good

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stay in Child's Pose a little longer if

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you like otherwise we'll make our way

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back to down dog optional vinyasa here

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shifting our weight forward moving

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through

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and we'll meet in downward dog on a big

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breath in lift the left leg up high

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exhale step it up into your lunge lower

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the back knee find your foundation

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interlace the fingertips open the chest

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and when you're ready

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reach the fingertips up and overhead on

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an exhale bend the elbows thumbs back

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inhale reach it up squeeze the inner

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thighs together

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exhale open inhale reach lengthen exhale

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open soft neck inhale reach it up and

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exhale float it down

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awesome step the back foot up to meet

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the front take your forward fold hmm

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then inhale halfway lift exhale bow this

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time we're going to slowly inch the feet

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out so that we can drop the hips down

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into a yogic squat so in yoga we talked

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about you know how we store a lot of

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emotions in the hips so just notice

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you can set up on a block or you can

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draw the palms together the heels can be

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lifted or lowered we get down low here

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and we try to even in this deep yogic

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squat breathe deep and somehow someway

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lift our hearts open our hearts stay in

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a yogic squat or take a moment to play

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here I'm going to do a little handstand

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play reminding myself to smile to maybe

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turn my perspective upside down you do

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whatever it is that you want here

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something playful or maybe just staying

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in that squat still with the breath and

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after a couple moments of smiling or

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playing or whatever it is you're feeling

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will come to a nice seated position go

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ahead and bring the soles of the feet

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together then use nice and wide baddha

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konasana interlace the fingertips around

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the toes ground down and lift your heart

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up inhale in exhale Lions breath tongue

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out

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repeat that if it feels good nice

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cleansing breath and then we'll take it

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into a gentle forward full

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reconnect with your breath as you slowly

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roll up we'll transition to all fours

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take your time

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when you're ready go ahead and extend

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the right leg out long here walking the

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palms forward a little bit then we'll

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bring that right knee all the way up and

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in coming into a one-legged pigeon shape

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here rolling up through the spine and

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then go ahead and rock on to your right

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hip here keep a brightness in the right

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foot as you reach your fingertips

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towards the front left corner of your

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mat stay connected to the top of the

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back foot and breathe

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then slowly we'll lift back up curl the

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back toes under come back to all fours

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and we'll repeat on the other side

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extending the left leg out this time

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coming into that one-legged pigeon shape

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finding your foundation lifting up

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through the heart breathe breathe

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breathe and then shifting on over

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towards the left hip fingertips reaching

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now towards the front right corner of

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the mat you might rest on the forearms

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here breathe

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life is good your yoga practice has your

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back

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gently unravel curl the back toes under

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come to all fours

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and we'll inhale reach the right

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fingertips forward exhale bring them in

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and underneath the bridge of the left

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arms we're coming into a little twist

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here for the upper back body the left

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hand might reach up towards the front

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edge of your mat or maybe up towards the

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sky close your eyes and breathe

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use an exhale to gently unravel and then

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repeat the same thing on the other side

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this time with the left fingertips going

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in and underneath the bridge of the

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right arm close your eyes

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find what feels good and breathe

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use an exhale to gently unravel come

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back to plank and take one final vinyasa

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strengthening moving through it in

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downward facing dog take a deep breath

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in and a long exhale out through the

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mouth

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repeat a couple times

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and we'll slowly lower the knees cross

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the ankles and come through to flat back

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bring the hands behind the thighs and

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begin to rock front to back a couple

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times here massaging the spine

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maybe the toes touch behind maybe not

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stick with your breath your breath is an

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amazing tool

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stick with the self-love hear the good

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vibes

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and notice how you feel we'll get

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situated on the mat bring the knees up

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left hand to heart

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right hand to belly walk the feet out

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towards the edge of your mat so that

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your knees can fall in gently together

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the belly softens the bowl of the pelvis

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softens and you can close your eyes here

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here we take some deep expansive

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meditative breaths filling the belly

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filling the lungs filling the heart

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center with our breath man my friend you

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might feel a little emotion here you

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might bring your right hand up over your

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head you might begin to soften the

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breath and just give thanks for this

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moment

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then slowly we'll begin to shift to one

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side using the bottom arm as a pillow we

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come into fetal position embryo pose our

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first yoga position ever a pose of

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comfort of love it's an honor practicing

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with you and sharing the tools of yoga

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thank you for sharing your heart with me

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and for allowing me to share mine with

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you take good care namaste