Hi, I'm Bri. Thank you so much for showing up for yourself today. Today we're going to be working into Mermaid Pose. Let's get started. Hi, this is your 60-minute C2 flow, and we'll get started right away in Child's Pose, Balasna. Bring your big toes to touch. Reach your arms out long in front of you, and pull your hips towards your heels. Now, once you've arrived in your Child's Pose, interlace or bring your hands by the nape of your neck into a prayer position for Reverse Namaste. Begin to bring your hips closer towards your heels with every exhale you take, and melt your chest a little closer to the mat. Feel the stretch along the front-- or the back line of your arms, rather. Fire up through your breath. Mindful inhales through your nose, and mindful exhales. Inhale, fill in with love. Exhale, commit to care, to radical self-love. Take a deep breath in. Exhale gently, release your arms, and then come into a Tabletop position. Stack your hips over your knees and your shoulders over your wrists. Create one long line of energy from the crown of your head down to your tailbone, and then pull your lower belly in. Extend your right fingertips towards the front of your space, then press your left heel towards the back wall. Dial your left toe down towards the earth. Energize through your inner thighs, then pull your heart forward. Take a deep breath in. Exhale, Revolved Tabletop Dancer. Bring your right hand back and reach for your left foot or ankle. Option to flex your heel to really deepen into the stretch along the front line of your left leg-- keep your gaze down the bridge of your nose, and then micro bend your standing arm. Take a deep breath in. Exhale gently. Release. Switch it out. Extend your left fingertips forward towards the front of your space, then bring your right heel towards the back. Squeeze the lower half of your right glute and your right hamstring. Pull your hip bones towards your heart space and pull your heart forward. Take a deep breath in. Exhale, Revolved Tabletop Dancer. Take your left hand back and reach for your right foot. Now, facilitate the lift from the muscles that rest right above your knee cap, your quadricep. Grip through your fingertips, and stay engaged through your toes. Take a deep breath in. Exhale gently release. Inhale, High Plank. Press your heels towards the back wall to turn on the entire back line of your body. Firm up through your glutes. Pack the sides of your waist in. Micro bend your standing arms to utilize your strong biceps and your triceps to help support your body, then find your breath. 4, 3-- this looks great, Melissa-- 2, Downward Facing Dog. Root down through your index finger and thumb, the triads of your hands, and then regrip through your fingertips, so much that maybe you even create a little space between your palms and the earth. With every exhale you take, send your hips just a little bit higher and pull your heart a little closer towards your chest. Beautiful form, Jorge. Recommit get back to your love, your fire, your tapas, your inner flame, and confidence. Inhale, gaze in between your hands. Exhale, take tiny little steps to the top of your space for Ragdoll with chest expansion. Once you've arrived, bring your feet to hip width distance apart. Interlace your hands by your lower back, and then allow your head and torso to anchor down towards the earth, but keep your spine active. Bring your chin off of your chest. With every exhale you take, ascend your pinkies closer towards the front of the room, and micro bend your arms. Take a deep breath in. Exhale gently release. Toe-heel your big toes to touch only one small sliver of space in between your feet. Micro bend your knees, and then energize through your inner thighs and pull your low core in. With your rooted strength, inhale. Come all the way up to standing, and Samastitihi, hands at heart center. Place your hands in a prayer position at your heart, and send your elbows out wide. Inhale, fill up. Exhale, root down. In these next moments on your practice, where can you commit to you? To your love, your self-care. One more inhale. Exhale. Gently release your hands by your side, and slowly blink open your eyes. Inhale, Mountain Pose, Tadasana. Reach your fingertips high towards the sky, and allow yourself to energetically take up space through the texture of your breath. Activate your legs. Send your kneecaps high towards the sky to turn on your quads. Lengthen your tailbone down, then hollow out your belly. Beautiful, Melissa. Take a deep breath in. Exhale. Interlace your hands by the nape of your neck. Squeeze your biceps by your ears, and then send your elbow tips towards the ceiling. Feel the stretch along the front line of your-- or the back line, rather, of your arms. Keep your core locked in tight. Inhale, lift your chest just one inch higher. Press into your heels as you deepen into your back bend. Keep your hands as they are. Exhale, Forward Fold. Press your neck into your hands, and then your hands into your neck. Gently relinquish your fingertips to the mat. Inhale, halfway lift. Bring your hands to your shins or your thighs. Slowly transition your weight forward towards the balls of your feet. Micro tuck your chin, then press the back line of your skull towards the ceiling. Inhale, fill up with air. Exhale, Chaturanga Dandasana. High to mid Plank. Step all the way back. Inhale, Upward Facing Dog. Press into the tops of your feet. Exhale, Downward Facing Dog. Pull from your lower belly. We'll flow two times through breath to movement. Inhale, gaze in between your hands. Exhale, travel to the top of your space. Inhale, Halfway Lift. Reset. Exhale, Forward Fold with control. Inhale, Mountain Pose, Tadasana. Reach your fingertips high. Exhale, interlace your hands by the nape of your neck. Inhale, lift your chest. Exhale, Forward Fold. Keep your grip the entire time. Stunning, Jeff. Gently release. Inhale, halfway lift. Exhale, Chaturanga Dandasana. Magnetize your elbows by your rib cage as you lower. Inhale, Upward Facing Dog. Press into the tops of your feet. Exhale, Downward Facing Dog. Stay light on your toes. Inhale, gaze in between your hands. Exhale, step or hop to the top of your space. Inhale, halfway lift. Exhale, Forward Fold. Inhale, Mountain Pose, Tadasana. Reach up. Exhale, interlace your hands by the nape of your neck. Inhale, lift from your elbows. Yeah, Jorge. Exhale, Forward Fold with a long strong spine. Gently release. Inhale, Halfway Lift. Exhale, High Plank and pause. Four-count lower to your belly, just four. 3, lock your elbows by your side. 2. Lower to the earth on 1. Goalpost your arms. Bring your arms out wide at a 90 degree angle for a Superman Lift. Bring it up, then down. Lift, then lower. Exhale as you lift. Option to keep the tops of your feet firmly rooted into the mat, to focus on the muscles in the upper half of your back. Really root down through the muscles underneath your belly. Keep your gaze down the bridge of your nose. Four-- beautiful, Melissa-- 3, you can do this. 2, lift just one inch higher. 1, slowly lower your forehead to the earth. Bring your hands back underneath your shoulders, then curl your toes underneath you. Inhale, High Plank or optional, Tabletop. Exhale, Downward Facing Dog. Send your sitting bones back. Recommit back to your breath. Take one more deep breath in, and a deep breath out. Inhale, gaze in between your hands. Exhale, make your way to the top of your space. Inhale, Halfway Lift. Exhale, Forward Fold. Bow to yourself, your practice. Inhale, Chair Pose, Utkatasana. Sit low and dig deep. Rest into your heels. Squeeze your inner thighs together. Pull your hip bones towards your heart space, and spread your collarbones wide. Inhale, fill up. Exhale, open twist to the right. Reach your arms out wide, and allow yourself to take up space, to radiate love for yourself from your heart space. Orbit your pinkies high towards the ceiling, to turn on the muscles underneath your armpits. Just passing through, inhale, Chair Pose. Reach your fingertips high. Exhale, open twist to the left of the room. Pause. Pull your right hip back, then re-energize through your inner thigh. Spread your fingertips wide to begin to activate the muscles in your arms. Stay low. Inhale, Chair Pose. Exhale, Forward Fold with a long strong spine. Take your time getting there. Inhale, halfway lift. Find your grace. Exhale, Chaturanga Dandasana, with mindfulness, with care, with control. Inhale, Upward Facing Dog. Lift your heart. Exhale, Downward Facing Dog. Press it all the way back. Inhale, your right heel high. Exhale, knee to nose one time. Pulse in, and recruit the muscles from underneath your belly button. Exhale. Exhale, just 4, 3, 2, 1. Inhale, your right heel high. Exhale, Low Lunge, heel first, toes last. Inhale, Crescent Moon. Drop down to your back knee. Reach your fingertips high. Pull your right hip towards the back of your space. Magnetize your inner thighs towards your midline, then seatbelt your abs. Take a deep breath in. Exhale, open twist to the right. Bring your arms out wide. Squeeze the muscles on your side body to help facilitate the twist, then grow three inches taller out of the crown of your head. Beautiful, Jorge. Inhale, Crescent Moon. Exhale, Crescent Lunge with Airplane Arms. Curl your toes underneath you as you press your heart forward. Drive your left heel towards the back of your space to turn on the belly of your hamstrings. Energize your inner thighs, then press the back of your palms high towards the ceiling. Inhale, Star Pose. Left arm leads. Open up, take up space. Exhale, Warrior II to the front of your room. Keep your front knee over your front ankle. Really turn on your quads and your hammies, then root down to the knife edge of your back foot to evenly distribute your weight. Pack the sides of your waist in towards your midline. Yeah, Jess. Stay low. Stay committed. Inhale, Reverse Warrior. Reach your top arm high. Lead from your elbow and feel the stretch along of your side body, then energize and contract the left side. Take a deep breath in. Exhale, Chaturanga Dandasana or your variation. Listen to your strong bodies. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog. Pull it all the way back. Inhale, your left heel high. Exhale, knee to nose one time. Pulse in, and you got this. Exhale as you pulse. Keep your gaze in between your hands. Just 4, 3, 2, then 1. Inhale, right-- left heel high. Exhale, Low Lunge. Plant it all the way through. Inhale, Crescent Moon. Drop down, reach your fingertips high. Where can you find ease? Where can you find love and nurture? Spiral your pinkies towards the back wall. Soften through the muscles in your neck. Create space between your ear lobes and your shoulder, then recommit to your strong core. Take a deep breath in. Exhale, open twist to the left this time. Keep your hips as still as you possibly can, then facilitate the twist from your obliques. Spread your fingertips wide, and then soften through your left shoulder. Beautiful, Jesse. Love the control. Inhale, Crescent Moon, passing through. Exhale, Crescent Lunge with Airplane Arms. Press your right heel back. Lock your lower abs in. Pull your pelvic floor towards the crown of your head. Activate your triceps, the muscles that are right above your elbows. Lift them high, and then squeeze the muscles that rest on top of your shoulder blades towards your midline. Inhale, Star Pose. Open up. Get expansive. Allow yourself to be big. Exhale, Warrior II to the front of your space. Now, take up space here, really embody this pose of a warrior. Show up brave. Show up committed. Show up with love. Bring your right fingers tips back just a little bit more to bring your shoulders over your hips to find that neutral alignment, and soften through your gaze. Inhale, Reverse Warrior. Reach your finger tips high. Keep your gaze up or down. Lift from your lowest ribs, like your torso can levitate out of your pelvic bowl, then stay committed to the depth in your Front Lunge. Inhale, fill up. Exhale, Chaturanga Dandasana, and take it all the way down. Inhale, Upward Facing Dog. Spread your collarbones wide. Exhale, Downward Facing Dog. Pull it all the way back. All right, my friends, we're ready. Let's do this. Two times through, breath to movement. Inhale, gaze in between your hands. Exhale, travel to the top of your space with care. Inhale, halfway lift. Exhale, Forward Fold. Melt your chest. Inhale, Chair Pose, Utkatasana. Sit low. Exhale, open twist to the right. Yeah, Melissa. Inhale, Chair Pose. Reach all the way up. Exhale, open, twist to the left. So mindful, you guys. Inhale, Chair Pose. Stay low. Exhale, Forward Fold. Take your time. Let it come from your confidence. Inhale, halfway lift. Exhale, Chaturanga, all the way down. Inhale, Upward Facing Dog. Broaden through your collarbones. Exhale, Downward Facing Dog. Pull it all the way back. Inhale, your right heel high. Exhale, knee to nose, just one time. Inhale, right heel high. Exhale, Low Lunge. Thread it all the way through. Inhale, Crescent Moon. Drop down. Reach your fingertips high. Exhale, open twist to the right. Inhale, Crescent Moon, just passing through. Exhale, Crescent Lunge with Airplane Arms. Take flight. Left arm leads. Inhale, Star Pose. Get big. Exhale, Warrior II to the front of your space. Inhale, Reverse Warrior with grace. Exhale, Chaturanga Dandasana. Lower halfway down. Inhale, Upward Facing Dog. Brave decision, Melissa. Exhale, Downward Facing Dog. Inhale, your left heel high. Exhale, knee to nose. Inhale, left heel high. Exhale, Low Lunge. Inhale, Crescent Moon. Drop down. Reach all the way up. Exhale, open twist to the left, with control. Inhale, Crescent Moon. Find praise for you. Exhale, Crescent Lunge with Airplane Arms. Inhale, Star Pose, right arm leads. Get big. Exhale, Warrior II to the front. Be brave, be bold. Inhale, Reverse Warrior. Stay low, reach high. Exhale, Chaturanga Dandasana, high to mid Plank. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog. Press back. Inhale, gaze in between your hands. Exhale, travel to the top. Inhale, Halfway Lift. Exhale, Forward Fold. Great form, Jeff. Inhale, Chair Pose. Sit low, squeeze your thighs. Exhale, open twist to the right, with care. Inhale, Chair Pose. Exhale, open twist to the left, yes. Inhale, Chair Pose. Stay low, stay committed. Exhale, Forward Fold. Inhale, Halfway Lift. Exhale, Chaturanga. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog from your core. This is it. Inhale, your right heel high. Exhale, knee to nose. Inhale, your right heel high. Exhale, Low Lunge, heel first, toes last. Inhale, Crescent Moon. Drop down. Reach your fingertips high. Exhale, open twist, with confidence. Inhale, Crescent Moon. Exhale, Crescent Lunge with Airplane Arms. Inhale, Star Pose. Exhale, Warrior II. Get low, get confident. Inhale, Reverse Warrior. Exhale, Chaturanga, your variation. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog. So strong, Jesse. Inhale, lift your left heel high. Exhale, knee to nose. Inhale, left heel high. Flex your toes. Exhale, Low Lunge. Stay feather light. Inhale, Crescent Moon. Drop down, and then send your fingers high. Exhale, open twist, open up. Inhale, Crescent Moon. Exhale, Crescent Lunge with Airplane Arms. Inhale, Star Pose. Exhale, Warrior II. You're almost there. Inhale, Reverse Warrior. Reach your fingertips high. Exhale, Chaturanga. Take it all the way down to the mat. Inhale, Upward Facing Dog. Lift your chest. Exhale, Downward Facing Dog. Pull back. Re-tap back into your breath. We're going to add on to our Sun B flow, so listen for the changes and different variations. Inhale, your right heel high. Exhale, knee to nose one time. Inhale, right heel high. Exhale, Low Lunge. Inhale, Crescent Moon. Drop down to your back knee. Exhale, open twist to the right. Inhale, Crescent Moon and pause. Curl your toes underneath you. Exhale, full Airplane, Dekasana. Pull your heart forward. Now, remember, it's not when you get there, it's how you get there. So don't worry about the time. Press your left hip tip down towards the mat, then press into the big toe mound of your standing foot to use the strength from your inner thighs. Lift your heart towards the front of your space. Now, bring your left heel to a 90 degree angle, then find a pulse. Lift up. Up. Exhale as you lift. Just tiny micro movements. Focus on lifting up, rather than down. Just 8, 7, 6, 5-- yeah, Jorge-- 4, 3, 2, inhale, full Airplane. Exhale, Crescent Lunge with Airplane Arms. Slowly step it back. Inhale, Star Pose. Open up, get big. Exhale, Horse. Get low. Heels and toes out. Bring your hands to heart center. Sway from side to side. How are we feeling friends? Feeling good? You're looking great. Press into your heels. Lift your toes off the mat. Inhale, fill up. Exhale, sit one inch lower. Inhale, reach your fingertips high. Exhale, arch your arms on the right. Keep your right arm up, and then bend your arm all the way down, then place your right arm at your back. Option to take your left arm and reach for your right fingertips to create a basket grip, or option to grab onto your shirt if that's available to you, or just let your hands rest by your side. What's important is you're feeling this stretch at the back line of your right arm. Sink one inch lower, then pulse, pulse, pulse. Just 8, 7, 6, 5, 4, 3, 2-- stay low and hold. Take a deep breath in. Keep your arms as they are. Exhale, side body stretch to the back of your space. Create length and space as you lift from your lowest ribs. Feel the stretch from your elbow tip down to your hip crease. Inhale, back to center. And then exhale, gently release back to a Horse Pose. Inhale, Star, grow tall. Exhale, Warrior II to the front. Inhale, Reverse Warrior, reach up. Exhale, Chaturanga, all the way. Yeah, you guys got this. Inhale, Upward Facing Dog. Exhale, pull it all the way back. Downward Facing Dog. Inhale, your left heel high. Exhale, knee to nose, just one time. Inhale, left heel high. Exhale, Low Lunge, land lightly. Inhale, Crescent Moon. Drop down to your back knee. Reach your fingertips high. Exhale, open twist to the left. Inhale, Crescent Moon. Curl your toes underneath you. Exhale, full Airplane. Recruit your inner thighs to help you keep your balance. Lock your lower belly in, then squeeze the muscles in the upper half of your back to pull your heart forward. Lift from the back line of your arms. Now, bring your right heel to a 90 degree angle. Recommit to your pulse. Pulse up, up. Exhale as you lift. Squeeze your right glute and your right hamstring at the top. 8, 7, 6, 5, 4-- yeah, Jorge-- 3, 2-- inhale, full Airplane. Press your right heel back. Exhale, Crescent Lunge with Airplane Arms. Slowly land. Inhale, Star Pose, open up. Exhale, Horse, heels in toes out. Firmly press into your heels, then squeeze the outer area of your glutes to seal your abdominal lock. Press your palms into one another. Open up through your chest. Take a deep breath in. Exhale, sit one inch lower. Inhale, reach your fingertips high. Exhale, arch your arms on the left. Bring your left arm behind you and take your right hand back. Again, each side is different. So maybe you can make that tight little basket grip with your fingers, or maybe this time, you just rest and feel the stretch on your side body. Sit one inch lower. Now, press your knees to the back, back. Exhale as you press. Squeeze your outer glutes. Lift your big toe off the mat. 8, 7, 6, 5, 4, 3, 2-- stay low and hold. Keep your grip. Inhale, lift your chest. Exhale, side body stretch to the back of your space. Keep your heart open and expansive. Press your left elbow towards the back. Inhale, back to center. Exhale, gently release to Horse Pose. Bring your hands to heart. Inhale, Star. Pull up from your pelvic floor. Exhale, Warrior II to the front. Inhale, Reverse Warrior. Reach your left fingertips high. Exhale, High Plank and pause. Bring your left heel back to the right. Press your heels all the way towards the back of the wall. Keep your gaze down the bridge of your nose. Inhale, fill up. Exhale, drop down to Forearm Plank. Root down through your forearms. Energetically pull them towards the back wall as you reach your heart forward. Firm up through your glutes and core. Take a deep breath in. Exhale, hinge forward, then back. Forward, then back. Press through your heels. Keep your core locked in tight. Really firm up through your glutes. This looks great, Melissa. Stay with me, just 4, [EXHALE] 3-- I love the breath. It's power-- 2-- Dolphin Pose on 1. Press into your forearms. Walk your toes in and send your hips as high as you possibly can. Keep your shoulders out of your ears. Spiral your thumbs towards the front of your space. Inhale, your right heel high. Find your pulse. Pulse up, up. If Forearm Stand is in your practice, option to take tiny little kicks and bring your left knee towards your chest. You've got this, friends. Go for it, Jesse, I believe in you. Find your breath. 8, 7, 6-- yeah, Jorge-- 5, 4, 3, 2-- other side. Left heel lifts. Pulse. Pulse. You got this. Try to get your hips over your shoulder. Use the strength from your core and your glutes. 8, 7, 6, 5, 4, 3, 2-- Dolphin Pose on 1. Take a deep breath in. Exhale, drop down to your knees, and slowly lower all the way down to your back for Figure Four Crunches on the right. Bring your right leg over your left. Bring your left elbow towards your right knee. Exhale, lift, then lower. Exhale, up, then down. Keep your elbows wide. Keep your gaze nice and high, then flex your toes to feel the stretch on the outer area of your right glute. Hug your side bodies in. Yeah, Jorge. 8, 7-- I love the breath-- 6-- yes-- 5-- be bold-- 4-- get brave-- 3, 2-- so much courage. Hold it high, then pulse, pulse. Just 8, 7, 6, 5, 4, 3, 2, 1. Keep your legs as they are. Bring your shoulders to the earth, just straight up and straight down. Lift up, then down. Exhale, lift, then lower. Press your lower belly firmly into the mat, then snap your lower ribs in. Yes, stay with your breath. That's mind over matter. 8, 7-- yes, Jesse-- 6, 5-- stay with me, friends-- 4-- you can do this-- 3-- yes-- 2-- stay high and hold. Just pulse. Pulse here for 8, 7, 6, 5-- yeah-- 4-- let's do this-- 3, 2, then 1. Then slowly lower your shoulders to the mat. Keep your right leg over your left for Figure Four Hip Lifts. Up, then down. Exhale, squeeze, then lower. Flex your toes. Really squeeze your outer glutes. Root down through your shoulders. Press your lower back to the mat when you land. 4, 3-- we're almost there-- 2-- stay high and hold. Find your pulse. Squeeze in, and drive it all the way home on the right. Let's do this. 8, 7, 6, 5, 4, 3, 2-- left side on 1. Bring your left leg over your right. Last set. I believe in you. So strong, yogis. Bring your right elbow towards your left knee. Let's finish strong. Lift, then lower. Exhale, drive, then down. Keep your elbows wide. Really plant through your sacrum. Try to get your elbow to your knee, rather than trying to bring your knee to your elbow. Send your elbows wide. Squeeze your obliques at the top. 8, 7-- keep your gaze high-- 6, 5-- chin off of your chest-- 4, 3-- love the texture in your breath-- 2-- stay high and hold. Just pulse, just pulsing, yes. Keep your shoulders off the mat. I challenge you, how high can you lift your heart? Just 8, 7, 6, 5, 4, 3-- yeah, Melissa-- 2, 1. Slowly lower your shoulders to the earth. Keep your elbows out wide, just straight up and straight down. Lift, then lower. Exhale, up, then down. Get out of your mind and into your body. Feel the self-care that you're creating and the confidence you're building. 4, 3, 2-- stay high and pulse. Just pulse here for 8, 7, 6, 5-- yeah-- 4-- yes, Jeff-- 3, 2, then 1. Slowly lower your shoulders to the earth. Rest your hands by your side. Figure Four Hip Lifts. Up, then down. Squeeze then lower. Squeeze, yes. Think about the squeeze on your outer glutes, then lock your core in tight. And remember, it goes all the way around your torso. 4, 3-- so strong-- 2-- stay high and hold. Squeeze it in. Pulse up, up. It's tiny micro movements. Think about lifting up for 8, 7, 6, 5, 4, 3, 2, 1. Nice job. Slowly lower to the earth. Nice job, you guys. Supported Bridge. Press your heels into the mat, hip width distance. Press your hands by your side. Inhale, fill up. Exhale, press your hips high towards the ceiling. Now, root down through your heels and focus on the stretch along the front line of your body. Inhale, fill your lungs. Exhale, gently release. Nice job, friends. Rock and roll along the length of your spine, and then find your way all the way back to Downward Facing Dog. Take your vinyasa to get there. Nice job. And then once you've arrived in your Downward Facing Dog, slowly begin to slow your heart rate down. Tap into your breath. Tap into your mindfulness, and recommit to self-love, to self-care, to wellness. Inhale, gaze in between your hands. Exhale, travel to the top of your space. Inhale, Halfway Lift from your super strong core. Exhale, Forward Fold. Melt to your chest. Inhale, Chair Pose, Utkatasana. Sit low. I believe in you. I know you can. Exhale, open twist to the right. Left leg lifts. Inhale, one leg at Tadasana. Exhale, Figure Four. Bring your left leg over your right. Bring your hands to heart center, and slowly press your sitting bones towards the back of your space. Keep your weight into your heel. Pull your left hip back. Keep your toes flexed to feel the stretch in the outer area of your glute. Inhale, one leg at Tadasana. Bring your left leg to 90. Exhale, the answer's on the left. Bring your left elbow to your left hip. Capture your left foot or ankle, whatever is available to you. Square everything forward. Inhale, lift your chest. Exhale, full Dancer. Kick your left foot into your left hand, then hinge your heart forward. Keep your core engaged, then firm up through your left glute. Take a deep breath in. Exhale, gently release your left foot to your right, Samastitihi. Now, where can you find that love for yourself, your commitment to wellness, to care? Inhale, fill up. Exhale, gently release your fingertips. Inhale, Chair Pose. Dig deep, just one last time. Exhale, open twist to the left. Right leg lifts. Inhale, one leg at Tadasana. Flex your toe. Exhale, Figure Four on the right. Bring your right leg over your left. Press into the big toe mound of your standing foot to bring your front knee over your front ankle, and to strengthen through your inner thigh. Pull your lower ribs in and send your heart towards the top of the mat. Keep your gaze down the bridge of your nose. And where can you show up with an open heart and open mind? Right leg lifts. Inhale, one leg at Tadasana. Exhale, Dancer's on the right. Bring your right elbow to your right hip. Capture your right foot or ankle. Recommit to that strength that you have in your inner thighs, and then inhale, lift your chest. Exhale, full Dancer. Show up with love. Show up with kindness. Pull your heart forward. Keep your core engaged, and squeeze the muscles in the upper half of your back. Take a deep breath in. Exhale gently, release. Inhale, bring your hands back to heart center, refuel. Where can you continue to practice this idea that we've created of self-love, of radical self-love and care? Inhale, fill your lungs. Exhale, gently release. Inhale, Mountain Pose, Tadasana. Reach your fingertips high. Exhale, Baby Back Bend Cactus, and lift. Open your heart. Be vulnerable. Inhale, Mountain Pose. Exhale, Forward Fold. Bring your hands to heart center. Inhale, Halfway Lift. Exhale, Chaturanga Dandasana. What does your body need right now? Inhale, Upward Facing Dog. Lift your chest. Stunning, Jesse. Exhale, Downward Facing Dog. Pull it all the way back. Inhale, your right heel high. Exhale, knee to nose one time. Inhale, right heel high. Exhale, Low Lunge. Thread it through with control from your core. Inhale, Crescent Lunge. Reach your fingertips high. Exhale, open twist to the right, and pause. Spread your fingertips wide and pull your right hip back just a smidge. Keep your torso as it is. Inhale, bring your hands to heart center. Exhale, Revolved Crescent. Bring your left elbow to the outside of your right back. Press into your palms to help keep your chest lifted, and your heart open. Recruit the strength from your inner thighs. Magnetize them in towards your midline, and keep pressing your left heel towards the back to evenly distribute your weight. Find your breath. Let it be the tool to help deepen you into your twist. Nice job, you guys. Inhale, Star Pose. Pull up from your muscles underneath your belly button. Exhale, Warrior II to the front of your space. Inhale, hinge forward. Exhale, Extended Side Angle. Bring your arms to earth, then sky, then pause. Tap back into that heat and texture that you have in your breath. Press your arm into your thigh and then your thigh into your arm. Use this as leverage to send the right side of your rib cage towards the ceiling. Pull your left shoulder down your back. Avoid blocking off your heart. Inhale, Reverse Triangle. Reach your right fingertips high, then straighten your front leg. Lift from your lowest ribs, and then pull your inner thighs towards your midline. Take a deep breath in. Exhale, Chaturanga. Nice job, you guys. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog. Pull it all the way back with control. Left side, best side. Inhale, lift your left heel high. Exhale, knee to nose one time. Inhale, left heel high. Exhale, Low Lunge with control. Inhale, Crescent Lunge. Reach your fingertips all the way up. Exhale, open twist to the left. Spread your collarbones wide, and then pause. Lift up from your lowest rib, and soften through the muscles in your neck. Keep your torso as it is. Inhale, bring your hands to heart center. Exhale, Revolved Crescent. Bring your right elbow to the outside of your left thigh. Pull up from your pelvic floor by scissoring your inner thighs together. Broaden through your chest. Pack the sides of your waist in towards your midline. Nice job, Melissa. Through the crown of your head forward, stay steady and consistent through your breath. Inhale, Star Pose. Slowly, with control, pass through center. Get expansive. Exhale, Warrior II to the front of the room. Open up. Inhale, hinge forward. Exhale, Extended Side Angle. Bring your arms to earth and sky. Relocate that strength, that inner thigh and arm pressure that you created on the last side. Find a contraction on the left rib cage, and squeeze those muscles really tight. Keep your chin off of your chest, then keep pressing through the knife edge of your back foot to evenly distribute your weight. Inhale, Reverse Triangle. Reach your left arm high. Straighten your front leg. Lead from your elbow to hollow out your belly and pull your hip bones high. Take a deep breath in. Exhale, Chaturanga, all the way down. Inhale, Upward Facing Dog. Press into the tops of your feet. Exhale, Downward Facing Dog. Pull it all the way back. Nice job, friends. Inhale, lift your right heel high. Exhale, knee to nose, just one last push with confidence. Inhale, your left heel high. Exhale, Half Pigeon. Bring your right knee to your right wrist. Point or flex your toes towards the back of the room. Pull your right hip back. If you feel tension in your knee, option to curl your left toes underneath you. Take a deep breath in. Exhale, Sleeping Pigeon. Fold over your front leg and allow gravity to take control. Focus on opening up through your outer hip, but also opening up to the idea of radical self-love and radical self-care. Where can you carve out those moments? Where can you commit to your practice of self-love every single day? Inhale, lift your right heel high. Press into your palms, and come all the way back up, and pause. We're going to work into Full Mermaid today. So for full Mermaid, the beautiful Jesse over here is going to be our wonderful demo. [CHUCKLES] Inhale, lift your left arm high. And then exhale, open twist to the right. Walk your right fingertips over to the center of your space, and use them as a little kickstand. Now, the first layer for this posture is to bring your left heel into your left hand. So bend your left heel at a 90-degree angle. Option to stay here and flex your toes, and indulge in the juicy hip opener and quadricep stretch on the left side of your leg, or work into the full variation. For the full variation, bring your left foot into your elbow pit, [CHUCKLES] and then make almost like a little hook grab. Yeah, so secure your foot into your left elbow, then bring your left hands towards your heart. Inhale, reach your right fingertips high. And just like our Archer Arms, bring your right hand behind you, and then option to capture your left fingertips. Now, once you've created your grip, the full variation is to square your heart, your shoulders towards the front of the room, and breathe, most importantly. Tap into your breath. Open up through your heart. Reengage through your core and lift just one inch higher. Beautiful, Jesse. And then gently release when your body is ready. Plant your hands back in front of you. Inhale, Three Legged Dog. Press your right heel high. Gently roll out your hips. And then come back to Downward Facing Dog. Press your right foot into the earth. Inhale, lift your left heel high. Exhale, Half Pigeon. Bring your left knee to your left wrist. Square everything forward. Pull your left hip back just a smidge. Pull your lower belly in. Take a deep breath in. Exhale, Half Pigeon. Fold over your front leg, and allow yourself to be still, to be soft. Tap in. Tap into your breath. How can you keep loving yourself? How can you show up for yourself every single day? That way, you can show up for others. Relax, and find ease through your breath. Inhale, press into your palms and come all the way up. We'll work into Mermaid on the second side. So again, every side is different. Sometimes, I can do this on my right, and then sometimes, I can't do it on my left. So let's have fun, yeah? Inhale, lift your right fingertips high. And then exhale, open twist to the side. Walk your left fingertips towards the center of your space to create your little kickstand. And then bring your right heel towards your right glutes. Now, again, option to stay here and indulge in this stretch, and this is how we build things. We build things in layers, yeah, so we can get to the full variation. So option to stay here, or bring your right foot into your right elbow pit. Sometimes, I even like to make a fist, just so I really seal the deal energetically. [CHUCKLES] And then inhale, reach your left fingertips high towards the sky. And then exhale, bring your left hand to meet your right, or even just start with placing it on your back, whatever works for you. And then once you've set this up and you've sealed your tight lock with your foot, square your shoulders towards the front of the room. Pull your left hip back, lift from your lowest ribs, and then spread your collarbones wide. Take a deep breath in. Exhale, gently release. Exit the same way that you entered. Plant your palms in front of you. Inhale, Three Legged Dog. Press your left heel high. Gently roll out your hip, and then Downward Facing Dog. Come all the way back down. Inhale, gaze in between your hands. Exhale, come on to your knees, and then make your way to your seat. Once you've arrived to your seat, slowly lower all the way down to your back for one round of Bridge, and we'll do run round of Wheel. For Bridge Pose, rest your hands by your side and bring your feet to hip width distance apart. Root down through your heels and energize your glutes and core. Inhale, lift your hips high towards the sky. Keep your chin off of your chest. Root down through your shoulders. Find expansion through your heart space. Great breath, Jorge. Take a deep breath in. Exhale, gently release. Constructive rest. Knock your knees towards your midline, and then allow your feet to go pigeon-toed. Press your hands wherever it feels natural to you. Take in your strength. Yeah. Gently release your grip from your body, and rest your hands back by your side. We'll work into full Bridge. For option-- or full Wheel, excuse me. Option for another Bridge though, if you'd like. So I'll cue you through full Wheel. For full Wheel, bring your hands by your ears, with all 10 of your fingers facing towards the back of your space. Inhale, press on to the crown of your head. Set up your stability. Energize your inner thighs. And then exhale, full Wheel. Press your hip bones high. Energetically pull your inner thighs towards your midline. Gently squeeze your glutes. Find hand stand strong arms, and press your heart towards the front of the room. This is stunning, friends. Yes, really open up your mind, your heart to self-love. Inhale, fill up. Exhale, slowly, mindfully lower all the way back down. Again, take your time. Then once you've arrived to the mat, Supta Baddha Konasana. Press the soles of your feet together. Allow your knees to go out wide, and rest your hands. Yes, allow yourself to take in all of the benefits of self-care. Tap into how you feel, not only physically, but emotionally, energetically. After you dedicated your practice to yourself, bring your knees into your chest. Exhale, extend your left leg long. Bring your right knee up and around your rib cage. Inhale, fill up. Exhale, supine twist. Knock your right leg over you, and allow gravity to take control. Press your shoulders firmly down into the mat. Where can you release the negative thoughts and make room for the positive? Make room for the love, the care. Inhale, bring your knees into your chest. And then exhale, switch it out. Bring your left leg up and around your rib cage. Press your right heel forward. Inhale, fill your lungs. Exhale, supine twist. Knock your left leg over. Allow your shoulders to stay firmly planted. Allow your gaze and your breath to be extremely soft. We always spend our days, go, go, go, and being hard, and being tough. Where can you be soft, or can you be empathetic? Inhale, bring your knees into your chest. Give yourself one tight, loving squeeze. Find that gratitude, that care, that compassion for yourself. Inhale, fill your lungs. Exhale, final Savasana. Allow yourself to release, to take up space, to take up time, and to take in love. I'll call you out when it's time. [MUSIC PLAYING] Now, before you begin to move your body, let's start with the breath, controlled inhales and controlled exhales. And now, tap into what you feel internally. How do you feel after you showed up for yourself, that you carved out time just for you? Maybe it's clarity. Maybe it's love, confidence, with a feeling of being grounded. Whatever it is, allow yourself to celebrate that. And then mindfully, begin to wiggle your fingers, your toes, and your arms, and your legs. And on your time, meet me in Sukhasana, Easy Seated Pose. Cross your legs in front of you. Bring your hands to heart center. Send your elbows out wide. Soften through your gaze. Take a deep breath in, and a deep breath out. [EXHALES] Bring your hands to your third eye center. I bow forward to you. Thank you for showing up and taking care of yourself. Namaste. Namaste. Thank you so much for showing up for yourself today and practicing self-care. I hope you enjoyed working into Mermaid and take it with you on your next yoga journey. I'll see you soon. Namaste.