hello my friend today's practice will help aid in healing a broken heart will help to lift a heavy heart by nourishing the physical and emotional and spiritual body sending to your heart space will start an extended Child's Pose nice and easy rest your forehead on the mat knees nice and wide stretch your fingertips up and just begin to relax in that heart space the name of the game today really is unconditional love and I support you in your practice and I encourage you to give yourself permission to just feel whatever the heart feels like today sometimes we must come a little closer to the heart ache step into it feel it with a certain openness and maybe a softness or tenderness take this time for you you might gently rock the head a little side to side you might call and intention into your practice maybe it's just that unconditional love forgiveness courage and take your intention with you and we'll lift up to all fours for a little cat-cow so we'll definitely move softly in and out of things today you can keep the eyes closed and I'll do my best to guide you with my voice begin to tap into the breath you might ask yourself what kind of breath or breathing today will bring your heart peace deep breaths soft breaths fire breaths you je brass begin to stretch your body maybe you shake the hips a little side to side you might curl the toes under you might come forward so we begin to improvise from that cat-cow and check in you continue to deepen the breath and without any strict rules or obligations here we'll just explore the body expanding awareness maybe stretching the calves if they're sore checking with the neck the jaw and then when you're ready we'll walk the palms out curl the toes under and come into a nice downward-facing dog pedal it out and then melt your heart back again ask yourself what kind of breath will bring your heart piece here then when you're ready we'll take a nice slow walk up towards the front edge of the mat forward fold walk the feet hip-width apart here keep a soft bend in the knees and then a fine what feels good close your eyes you can walk the fingertips left to right you can grab the elbows Rock a little side to side breathe it to the lower back body then release the arms and when you're ready inhale lift to that flat back position tend to yourself hug the ribs in draw the shoulders away elbows back find strength as you lengthen through the crown of the head careful not to lock the knees on an exhale slide it down let's try it again inhale halfway lift use your breath out to float it down and then we'll continue just a couple more times in your own time palms can be on the shins or even fingertips on the mat you can mix and match this move with your breath then we'll walk the feet together and in your own time slowly roll up come all the way to standing feel the soles of your feet on the earth as you lift up through the center channel lift your heart and begin to open up softly through the neck draw circles with the nose nod the head then we'll draw the palms together at that heart space lift your sternum to your thumbs relax your shoulders down and remember your intention your practice has your back you can lean into it you can trust it ready here we go using the breath well begin to find a soft bend in the knees and when you're ready inhale reach the arms all the way up and overhead full body stretch on the exhale bend your elbows open your heart thumbs back good inhale reach it up and exhale all the way down forward fold inhale halfway lift exhale bow inhale reach for the sky press into your feet exhale bend the elbows thumbs back inhale reach it up exhale hands to heart beautiful inhale reach it up again exhale open your heart bend the elbows thumbs back inhale reach for the sky exhale fold inhale halfway lift move with your breath exhale fold then take your time we'll step both feet back to come to a plank stimulating all the Nadi's the energetic systems in the body pressing away from the earth pressing away from your yoga mat with your palms then keep the knees lifted or you can lower the knees here walk the wrists underneath the shoulders and we'll pull the elbows back come on to the belly and inhale open your heart and Cobra now we'll find a little wave in the spine here moving with the breath and then we'll curl the toes under press up strong to that plank you got it and then to downward facing dog inhale lift the right leg up high use an exhale to open up through that right hip maybe move the right toes ankle around and then we'll squeeze the right knee up and in towards the heart shifting up into our lunge lower the back knee then we'll swim the fingertips around to interlace behind the tail stack front knee over front ankle and lift your heart hug the inner thighs towards the midline you might sink a little deeper you might not breathe into the lungs then release the arms back down and we'll shift the hips back rocking on to the right heel right toes up towards the sky then rolling through back to our lunge we'll plant the palms and step it back to plank find your breath take a vinyasa here or feel free to skip it go straight to downward facing dog in down dog we'll take a deep breath in and lift the left leg up high open it up for one breath here then when you're ready then that left knee and squeeze it up and in towards your heart center step it up into your lunge lower the back knee and check it out pull the left hip crease back when you're ready interlace the fingertips behind we work on balance and stability here we keep the heart lifted the neck long find places to lift but also places to ground then gently release and we'll pull it back coming on to the left heel beautiful and shifting back to your lunge we'll step it back to plank and take that vinyasa move through it breathe into it downward-facing dog from here we can repeat the slow walk up towards the front that we did before or we can bend the knees generously and hop up towards the front inhale halfway lift exhale full inhale reach up towards the sky exhale bend the elbows thumbs back inhale reach exhale hands to heart here we go inhale reach it up exhale bend the elbows thumbs back inhale reach exhale fold inhale halfway lift exhale soften and bow step or hop it back to plank take your vinyasa or skip it together we'll meet in downward facing dog inhale lift the right leg up high exhale step up into your lunge lower the back knee take your time really building from the ground up supporting yourself and take just a moment to interlace the fingertips open your heart then we'll reach the fingertips forward up and back big breath in exhale bend the elbows thumbs back inhale look up reach exhale bending the elbows inhale lift exhale surrender inhale lift exhale fold awesome coming back to Child's Pose notice how you feel remember sometimes we must come closer to it really feel it with the tenderness and an openness so that we can process and find what feels good stay in Child's Pose a little longer if you like otherwise we'll make our way back to down dog optional vinyasa here shifting our weight forward moving through and we'll meet in downward dog on a big breath in lift the left leg up high exhale step it up into your lunge lower the back knee find your foundation interlace the fingertips open the chest and when you're ready reach the fingertips up and overhead on an exhale bend the elbows thumbs back inhale reach it up squeeze the inner thighs together exhale open inhale reach lengthen exhale open soft neck inhale reach it up and exhale float it down awesome step the back foot up to meet the front take your forward fold hmm then inhale halfway lift exhale bow this time we're going to slowly inch the feet out so that we can drop the hips down into a yogic squat so in yoga we talked about you know how we store a lot of emotions in the hips so just notice you can set up on a block or you can draw the palms together the heels can be lifted or lowered we get down low here and we try to even in this deep yogic squat breathe deep and somehow someway lift our hearts open our hearts stay in a yogic squat or take a moment to play here I'm going to do a little handstand play reminding myself to smile to maybe turn my perspective upside down you do whatever it is that you want here something playful or maybe just staying in that squat still with the breath and after a couple moments of smiling or playing or whatever it is you're feeling will come to a nice seated position go ahead and bring the soles of the feet together then use nice and wide baddha konasana interlace the fingertips around the toes ground down and lift your heart up inhale in exhale Lions breath tongue out repeat that if it feels good nice cleansing breath and then we'll take it into a gentle forward full reconnect with your breath as you slowly roll up we'll transition to all fours take your time when you're ready go ahead and extend the right leg out long here walking the palms forward a little bit then we'll bring that right knee all the way up and in coming into a one-legged pigeon shape here rolling up through the spine and then go ahead and rock on to your right hip here keep a brightness in the right foot as you reach your fingertips towards the front left corner of your mat stay connected to the top of the back foot and breathe then slowly we'll lift back up curl the back toes under come back to all fours and we'll repeat on the other side extending the left leg out this time coming into that one-legged pigeon shape finding your foundation lifting up through the heart breathe breathe breathe and then shifting on over towards the left hip fingertips reaching now towards the front right corner of the mat you might rest on the forearms here breathe life is good your yoga practice has your back gently unravel curl the back toes under come to all fours and we'll inhale reach the right fingertips forward exhale bring them in and underneath the bridge of the left arms we're coming into a little twist here for the upper back body the left hand might reach up towards the front edge of your mat or maybe up towards the sky close your eyes and breathe use an exhale to gently unravel and then repeat the same thing on the other side this time with the left fingertips going in and underneath the bridge of the right arm close your eyes find what feels good and breathe use an exhale to gently unravel come back to plank and take one final vinyasa strengthening moving through it in downward facing dog take a deep breath in and a long exhale out through the mouth repeat a couple times and we'll slowly lower the knees cross the ankles and come through to flat back bring the hands behind the thighs and begin to rock front to back a couple times here massaging the spine maybe the toes touch behind maybe not stick with your breath your breath is an amazing tool stick with the self-love hear the good vibes and notice how you feel we'll get situated on the mat bring the knees up left hand to heart right hand to belly walk the feet out towards the edge of your mat so that your knees can fall in gently together the belly softens the bowl of the pelvis softens and you can close your eyes here here we take some deep expansive meditative breaths filling the belly filling the lungs filling the heart center with our breath man my friend you might feel a little emotion here you might bring your right hand up over your head you might begin to soften the breath and just give thanks for this moment then slowly we'll begin to shift to one side using the bottom arm as a pillow we come into fetal position embryo pose our first yoga position ever a pose of comfort of love it's an honor practicing with you and sharing the tools of yoga thank you for sharing your heart with me and for allowing me to share mine with you take good care namaste