Episode 5 — Space: Full-Body Integration

Hi, I am Apsara. Welcome to class. Today is our final class of this series, where we are just going to combine everything we have learned so far in one seamless practice. We are going to combine all the qualities of the different elements in this one class. So it's amazing that you are practicing with us for so many days. I hope you continue your journey after this. So whenever you are ready, let's get started.

We are going to start sitting down. Let's just close the eyes for a moment. Take a few breaths here, long spine, rest your hands any way that's natural for you on the legs. Start to bring the awareness within yourself, going a little deeper, past the physical layers into something that's more lasting, something that's much deeper than just the physical. Feeling for the breath, take a deep inhale in, expanding the chest. Slow exhale out, gently draw the low belly in towards the spine. You can take a few more deep breaths on your own, give a count in your mind, five to eight counts in and the same count out, and then you can slowly join the palms together. Bring your awareness to anything, anyone that is inspiring for you, setting the intention for the practice today. Keep them in your mind, keep that inspiration in your heart, and with complete devotion, take a deep inhale.

Rub the hands together, creating warmth between the palms, and once it's warm enough, transfer that to the eyes as you open your eyes, gaze into the palms. Now we're ready to begin.

So we're going to get started in a tabletop position, aligning the shoulders over the wrists, knees under the hips. Feel a connection with the ground, pressing into the fingertips, knuckles, heel of the hand, middle fingers pointing forward. Inhale, start to lift through the chest, sitting bones opening. Exhale, push the floor away from you, rounding the spine, head down. Inhale, keep going on your own pace. Exhale, just give a count in your mind as you inhale. Try to inhale to the count of five, coming to the final position at the end of the count. Exhale also very slowly, reversing, and taking the head down last. Three more times here, inhale, exhale, inhale, exhale, inhale, nice and slow, open. Spinal extension, exhale, push the floor away, spinal flexion, take the head down. Let's just hold the rounded spine, maybe with the chin down, for three. Push the floor away, strong shoulders, for two, and one.

Now keep the spine neutral and turn the fingers back to face the knees. Sit the hips on the heels and just stretch out the wrist for a few seconds. If you like, you can bring the fingers closer to the knees if it's a little uncomfortable for you. For three, for two, and one. Now come forward, keep the palms facing up towards each other, fingers facing towards each other, let the crease of the elbow face out, holding and breathing here for a few seconds. The counter stretch, for three, rounding the spine, two, and one. Sit the hips back on the heels, make a fist with the hands. Just rotate the fist five times in one direction of the wrist, and then five times the other way. Then just bring some movement to the wrist, let it go, no tension in the wrist, let it go.

Come back to hands and knees. Inhale, arch the spine. Exhale, downward facing dog, elevate the knees, look at the feet, separate the feet hip width, and you can take any movements you like, keep alternating, bending right knee and left knee a few times, or you can just find stillness in your downward facing dog, gazing at one point, keeping the legs strong, pulling up on the kneecaps, feeling the leg muscles active, eyes focused. Then inhale, come forward to plank position, align the shoulders over the wrists, push the floor away. Exhale, back to downward facing dog, two more times. Inhale, roll it forward to a strong plank, exhale to Adho Mukha Svanasana, one more time, inhale to plank, and we hold plank, strong body, activate all the muscles, especially the legs, the shoulders, navel to spine, for three, for two, one. Very good. Exhale, back to downward dog.

Look forward to the top of the mat, you can bend the knees, or with straight legs you can walk forward. Keep the feet together, hold wherever it's comfortable for you. Inhale, straighten the spine a little bit more. Exhale, hold over the legs, you can bend the knees. One more time, inhale to lengthen, exhale, just take it easy, fold over the legs. You can interlock the elbows behind the legs and put a deep feel, remember you can bend the knees, so this is your modification. Stomach to thighs and head below, if the hamstring flexibility is there, therefore straighten more and head below. Take a moment. So from here, inhale, look forward, lengthen the spine, hands forward alongside the ears, and then on your inhalation come all the way up, join the palms together, gaze up to the thumbs, exhale to Samasthiti.

Hatha Yoga Surya Namaskar, we're just going to do one round of this. So inhale, remain in Samasthiti, eyes focused. Exhale, hands in pranam. Inhale, take the hands up, slightly back. Exhale, move from the hips and bend forward, Uttanasana. Inhale, right leg back, knee down, open the chest, hold the breath, come to a powerful plank. Exhale, knees down, chest and chin, Bhujangasana. Inhale, open through the chest. Exhale to Adho Mukha, empty the lungs. Inhale, right leg forward, left knee down, head up. Exhale, left leg joins, come back to forward bend, bend the knees if you need. Inhale, hands up, slightly back, exhale to stillness. One more time on the left side, inhale, Samasthiti, exhale, hands in pranam, inhale, hands up, slightly back, exhale, hinge at the hips, go down, Uttanasana. Inhale, left leg back, knee down, head up, hold the breath, come to a powerful plank. Exhale, knees, chest and chin, Bhujangasana, you can try not to even use just the strength of your hands, the back alone. Hands down, exhale to downward facing dog. Inhale, left leg forward, right knee down, lift the center of the chest. Exhale, right leg joins, head down. Inhale, hands up, reach back, exhale, Samasthiti, finding stillness right away.

Now we are going to do two rounds of Surya Namaskar B, so get ready, feet together, we will go slowly with variations. Inhale, Utkatasana, half squat, hands up. Exhale, Uttanasana, stand up fully and then bend forward to the legs. Inhale, head up, lengthen the spine longer. Exhale, jump back or walk back to plank. Inhale, plank. Exhale, Chaturanga, you can keep the knees down for the first one, warming up the body, full body, upper body slowly. Inhale, Urdhva Mukha, upward facing. Exhale, downward facing. Right leg forward, Virabhadrasana II position, left leg at a 45 degree angle, so you are going to lead with your left hand forward and then open it out, front and back, gazing to the right middle finger. So just keep in mind that the front knee is above your ankle, okay, don't let the knee cross, pull the navel in, eyes towards the thumb, engage the outer edge of the left foot, for three, for two, one. Reverse warrior, extend the right hand forward like you are being pulled and then go back, open sideways, for three, for two, one. Inhale, straighten the front knee, and then exhale, bend the knee, back to Parsvakonasana, bring the hand either to the thigh or even to the floor outside of the right foot, keep the thigh parallel to the floor, and take the left hand diagonally above the head, in line with your left leg, for three, strong activation of the left leg, for two, one.

Inhale, come up, straighten the front leg, half moon pose, balancing asana, so you're going to just reduce the distance between the legs, okay, open the hands front and back, then bend the right knee, look at one point on the floor, keep the right hand a little diagonally forward from the right leg outside, left hand on the hip. Now shift the weight to the right leg and lift up through the left leg, now slowly turn the body to the left side, keep your balance, left hand up, steady, keep looking at one single point, for three, for two, one. Now bend the right knee and we're coming back to Warrior II, so exiting with control. Inhale, exhale the hands down. Inhale, plank, exhale, Chaturanga, inhale, Urdhva Mukha, exhale, Adho Mukha, empty the lungs.

Other side, left leg forward, right leg turns out, lead with the right hand forward, open the hands front and back, gaze to the left middle finger, navel into spine, for five, eyes focused, for three, almost there, two, one. Imagine you're being pulled by the left hand, and then take it back to reverse warrior, right hand back, diagonally overhead, for three, keep bending back, sideways, for two, one. Slowly come out, straightening the front knee, Parsvakonasana, inhale, exhale, bend the knee, option one, forearm on the thigh, option two, left hand on the ground, and then reach the right hand diagonally above, for five, four, three, two, one. Inhale to come up, your balancing position, reduce the distance, take the left leg back in by a little bit, open the hands front and back, right hand is on the hip. Now look at one point on the floor, bend the left knee, keep the left hand diagonally forward from the outside of the foot, keep looking at one point, and lift up through the right leg, slowly open the chest towards the right side, right hand up, keep the balance, hold strong position for three, for two, one. Now slow down the exit, Warrior II, control, open the hands front and back, exhale the hands down. Inhale, plank, exhale, Chaturanga, with or without knees. Inhale, Urdhva Mukha, exhale, Adho Mukha, and now we're going to hold for a couple of breaths, be calm, focus on deep breathing, for three, inhale from the chest, exhale, pull the navel in, maybe you can take the head down to look at your stomach, for two, one more breath.

Exhale, bend the knees, look forward, inhale, jump or walk to the beginning of the mat, head up, exhale, take the head down, inhale, Utkatasana, look up, exhale, Samasthiti, finding stillness, feeling a sense of aliveness through the full body, take a moment, no hurry. One more time, this is the last time, get ready. Inhale, Utkatasana, exhale, bend forward, go down, inhale, head up, exhale, jump or walk to plank, inhale, plank, exhale, Chaturanga, inhale, Urdhva Mukha, exhale, Adho Mukha. Inhale, right leg forward, left leg 45 degree angle, Virabhadrasana, hands up, look at the thumb, steady your mind, eyes focused at one point, for three, for two, one more breath, and then slowly straighten the front leg, take the hands down, reduce the distance a little bit.

Bring the leg back for Parsvottanasana, face the right leg completely, you can hold your elbows behind the back, or even try to take reverse namaste behind, so left leg 45 degrees, right leg 90 degrees, face the right leg. Inhale, do a little bit of a back arch, looking up. Exhale, move from the hip, maintain the head-up position, then lead with the chest, go down to the right leg as much as you can, gaze to the right toes, for three, for two, one. Release the hands to the mat. Now here's the challenge, bring the leg back in a little bit, we are going to move from here to Virabhadrasana III, balancing position, so bend the right knee gently and start to come light on the fingers, lift your left leg up parallel to the floor, and hands back like you're flying, hold the balance for three, for two, one, exit to Warrior I, slowly hands up, and then hands down, step back to plank position. Exhale, Chaturanga, go down, inhale, Urdhva Mukha, exhale, Adho Mukha. Left leg forward, take position, Virabhadrasana, hands up, look up, five breaths, for one, eyes focused, breathe deep, for two, three, sit a little lower, four, and five, release slowly.

Okay, reduce the distance between the legs, face the left leg completely, option to take opposite elbows behind, or reverse namaste, joining the palms here, open the chest. Inhale, do a little bit of a back arch, and then exhale, lead from the hip, go down, take the head down last, don't put all the weight on the left leg, counter balance with the right leg, pulling back a bit, for three, for two, one. Okay, ready, Virabhadrasana III, set the hands down, lengthen the spine, take the left leg a little bit more inside, bend the knee, so transferring the weight to the left leg, look at one point and lift up, think of arching the spine a little bit, hold here like you're flying, for three, two, one, Warrior I, slowly hands up. Exhale, hands down, inhale, plank, exhale down, inhale, upward facing, exhale, downward facing, find stillness, listen to your breath. Inhale, exhale, one, inhale, exhale, two, inhale, exhale, three, inhale, exhale, four, inhale, exhale, bend the knees, look forward, inhale, jump to the hands, head up immediately, lengthen the lower back, exhale, Uttanasana, inhale, Uttanasana, and we hold here, pull the navel in for five, four, three, two, one, stand up.

Coming back to Samasthiti, separate the feet slightly for Tadasana, keep the palms facing out, close the eyes for a few moments, let the body come back to stillness, no hurry. After you've had a few seconds like this, bring the feet back together. We're going to make our way to the ground, so inhale, raise the hands up, you can add in a little back arch, exhale, fold from the hips, go down, back to the legs, head down, look up as you inhale, and then let's just transition to Malasana, so coming straight to the squat, either with knees together if it's accessible for you, knees together holding the knees, you can even try to interlock the fingers with the hands up, so this is our full Utkatasana position, or if this is challenging, go ahead and come to Malasana with the legs apart and hands in pranam, take a breath here and slowly sit down.

Okay, Navasana, let's do it. Inhale, take position, just keep the knees bent for right now, five breaths, five, four, three, two, one, now cross the legs at the shin, keep the sides of the feet down, hands in between the heels and the seat, try to lift your hip up off the ground, pull the navel in, chin up, chest up, and then slowly sit down. Let's do it one more time, so inhale, coming to Navasana with the knees bent, thighs close to the chest, this is called a half boat because our knees are bent, for three, for two, one, now cross the left leg on top, hands down, and then just try to lift your body up, make sure the full palm is down, and then sit down. Okay, very good, cross the legs, gently arch the spine, let it go, and now we're just going to do this in the form of an exercise, knees in, knees out, so we'll give it five tries, we'll see how it goes. Bring the knees into the body, inhale, exhale, roll the spine back, extend the legs forward, inhale, bring it back up, and then exhale, roll back, legs forward, inhale, exhale, inhale, exhale, inhale, exhale, last time, inhale, hold it here, maybe come to full Navasana, raise the hands up alongside the ears, for three, for two, one, you can try to keep the hands up, hollow body halfway down, for three, for two, navel in, and just lie down.

Okay, that's definitely quite challenging, so take a moment, relax, bend the knees into the body for a few seconds. Now we're just going to do a few rock-ups and rock-backs, so all of this is using our core strength, pull the navel into the spine, roll up, try to balance, and then roll back. Now the next time you come up, try to balance without the feet touching the mat, and then roll back, roll up, and back, for three, and back, for two, balance, and back, one, balance, now stay here, hold for a moment in this position, and then roll back. Okay, straighten the legs, we're going to take it one step more challenging, just three tries, hold your ankles, or wherever you can reach, move it back towards Halasana, and then try to rock up holding the ankles, so just roll back, and then slowly rock up, if this is challenging you can bend the knees. One more time, roll back, you're rounding the spine to roll back, and then rolling up to come up, and then immediately straightening the spine, now hold the big toes if you can, release the spine straight for a moment, and then cross the legs neatly, hands on the knees, lightly arch through the spine, let it go.

And then come to the hands and knees, so we're going to work a little stronger now, coming to the forearms, keep the forearms parallel to each other, step one leg back and the other leg back, here we are, forearm plank, push the floor away, keep the legs active, shoulders active, feet together, five, four, three, two, keep breathing deeply, one. Now drop your legs over towards the right side, if possible, heel on heel, and hold here for three, working the side body, the obliques, for two, one, inhale through center, exhale, drop the feet over to the left, four, three, two, one, back to center, lower the hips down, releasing the spine in a nice sphinx-like position, keeping the legs active, release the chest, take a breath, and relax.

So from here you can slowly block your knees in and come to Vajrasana for a second. We're going to do a few up and downs in our forearm inversion, okay, so Pincha Mayurasana practice, and if you want to try this, you can try this against a wall, or if you're not ready for this today, then you can do Sirsasana, the same thing we're doing on the forearms, you can do it with the head down for headstand. Okay, so let's start with a dolphin position, this is your modification also, if you don't want to take the legs up, that's absolutely fine, this is your practice for today, so make sure you're not collapsing the shoulders down, you're pushing the floor away, so see my spine, it's not arched, and pulling the navel in, and tucking the pelvis under. Now from here, lift the knees up, and then your practice today could be just bringing the hips over the hands, the shoulders, and just finding that strength there, you can look at the feet holding and breathing, and then slowly come down. You want to take this one step further, we're going to raise one leg up, okay, so let's see what happens. Come back on the forearms, inhale, and then walk forward, right leg up, just play with the balance, maybe left knee into the chest, and we hold the position, if not give it a few tries, hop, and hold, and once you've had enough, slowly come down the same way. Okay, so I'm just showing you progressions, eventually as you get more stable on the forearms, you can start trying this out. So we tried it on one side, we have to try it on the other side, do your best, okay, don't force anything, it's all about transferring the weight forward towards the shoulders, and keep the navel pulled in. So here we are trying it on the left side, come back to this position, the right side is my better side, so we'll see if I get the lift up here, lift the knees, walk forward, left leg up, right knee into the chest, and then try, if you have the balance, hold it there, otherwise keep trying a few hops up and down, and then slowly release. That's so good, good try, and let's take a few moments to rest in a wide-leg Balasana, just breathe now, take a few seconds here.

Okay, slowly come up, come forward, now flex the feet, so coming to a Balasana-like position, the hips back, look forward, inhale, shoulders over the wrist, in fact take a little beyond the wrist, exhale like you're doing a push-up, but the elbows towards the body, lower the upper body down. Inhale, try to lift straight up with the knees on the mat, exhale, back to Balasana, inhale forward, navel in, exhale down, inhale, push up, exhale back, last one, okay, inhale forward, five counts to go down, slowly, five, four, just do your best, navel in, three, two, now just hover off the ground for a second, and all the way down, cross the hands, turn the head to any one side, take a moment to relax.

Okay, so from here we're going to do Bhujangasana, separate the feet about hip distance, press into the feet, hands beside the chest, inhale, lift the head up, first come up as much as the spine allows, then use the hands slowly, keep the shoulders away from the ears, so no scrunching at the lower back, using the upper back here, come up as much as you can, and then exhale down. Again inhale up, you have to keep the leg muscles engaged, and then exhale down, this time you can try to come onto the fingertips just to strengthen that as well. So inhale, taking position, come up to a comfortable position, press into the feet, holding and breathing, keeping your pubic bone on the ground, for three, two, one, slowly reverse it, take the head down last, cross the hands, turn the head to any one side, relax. Okay, everything up, everything down including the legs, so try to keep your feet together as much as you can, and then hands back, here we go, inhale up, exhale down, inhale, exhale, inhale, exhale, last one, best one, inhale, stay there for three, two, one, interlock the fingers behind, separate the feet a little bit, come up a little higher, and release, turn the head to the other side, relax for a few seconds, back to center.

The last thing here, Dhanurasana, it's such a strong position to strengthen the spine, so hold on to the feet, hold strong, try to bring the feet together as much as you can, and then inhale, lift up, okay, keep kicking the feet into the hands, and it's okay if the thighs are not coming up, focus on the chest lifting, for five, four, three, two, one, slowly release, hands back to Bhujangasana position, inhale up, exhale, coming over to Vajrasana for a moment, eyes closed, check in with yourself. And then hands forward, let's do the puppy pose, so come towards the end of the mat, knees together, hands forward, option one, forehead down with your hips elevated over the knees, option two, you can slide the hands a little more forward, trying to bring the chest back.

We're ready to come out, slowly push your way back out, walk the hands back towards you, and we'll come into downward facing dog, hips up, gaze to the feet, take a moment, and then step the right leg forward, left knee down, lunge, knee over ankle in one line, come and balance with the hip down, if your position is a little like this, you've got to take the weight away from the left knee, so move the hip forward and downward, okay, then you can take the hands up, interlace the fingers, take the shoulders back, arching the spine a bit, deep breaths, and then release the hands down, you can arch back, and if it's accessible for you today, bend the left knee, reach for the foot with the right hand, slowly release, lift the head up last, take the hands down, step back to plank, and then exhale, let's just go to downward facing dog, empty the lungs.

Left leg forward, right knee down, come and balance in your lunge position, hip forward and down, inhale, the hands up, lock, and then open the shoulders back, and if it's okay you can look up, maybe even take the hands down, and if it's accessible for you today, bend the right knee, reach for the foot with the left hand, and slowly release, exiting with control, take the hands down, step back, exhale to downward facing dog straight away, take a moment. And one more time, right leg forward, left knee down, place the knee directly under the hip this time, and come and find the balance, hands in prayer position, inhale, exhale, bend forward and twist, try to bring the armpit properly over the knee, hands in pranam, so this is option one, option two, look at the floor, come onto the balls of the left foot, and lift your back leg knee up, okay, and then option three, open the hands, left hand down, right hand up, open the chest, so whichever modification you like, holding and breathing, be active through the left leg, then slowly look forward, and step back to plank, exhale, Chaturanga, inhale, Urdhva Mukha.

Exhale, Adho Mukha, empty the lungs. Left leg forward, bring the right knee directly under the hip to start with, come and balance here, hands in prayer position, inhale, exhale, bend forward and twist, option one, option two, look at the floor, and then lift up through the back knee, and then option three, you can try to open the hands, deep steady breathing, and release, hands forward, step back, inhale, plank, go down through your option, knees-down chaturanga or chaturanga, inhale, exhale, downward facing, okay, take a moment, relax.

Bring the right leg forward for pigeon pose, so we're going to do pigeon like this with the hip joint quite open, flexing the right foot, and then bring your weight back towards center, hold here, then come down onto the forearms, if you have any knee sensitivity at all, bring the knee closer to the body, then if you're feeling good here, just extend the hands forward, just experience the openness in the hips, keep listening to the flow of the breath, and then after about five to ten breaths, you can come out, keep the hands down, and you're going to take it straight to a three-legged dog, raise your right leg high up, and then bring it forward to a closed pigeon with the foot closer to the body, you can try to just arch the spine for a moment, with the hands back, maybe one hand up, maybe other hand up, and then slowly release, look forward, shift your weight towards the right side, bring the left leg all the way around, coming to Ardha Matsyendrasana.

So coming to this position, inhale, right hand up, and then exhale to twist, so just so you can see the position, I'll face you this way, inhale, the right hand up, and then exhale, choose your variation, take a twist, you can cross it over as well, for three, for two, one. Side crow, keep the hands down, you can cross the legs properly, and then you can play with this balance, so keeping the hands open, spreading the fingers, lift the hip up, and just lean forward, maybe the right leg comes up, holding this position, and release. Very good, release the legs.

Okay, coming back to the beginning of the mat, step back, any which way, downward facing dog, empty the lungs, bring the left leg to your pigeon position, so as you can see, I'm keeping the knee joint open, but if this is difficult for you, please bring it closer to the body, come onto the forearms, you can stay here, or fully down. Broo, broo, please. And after about five to ten breaths, slowly come up, hands down, step back straight to a three-legged dog position, releasing the hip, and then bring it back forward to a closed pigeon, with the foot closer to the body, so you can play with arching the spine, try to raise the hands up, maybe one hand, or maybe both hands, and release the hands down, shift the weight to the left side, right leg all the way forward, to Ardha Matsyendrasana, inhale, left hand up, exhale, either hug the knee, or take whichever modification you like, keep twisting, twisting, looking back, for three, two, one. Option to take side crow variation, so hands down, nicely hook one leg over the other leg, spread the fingers, lift the hip, lean forward, look a little forward and maybe lift up, hold it, and then slowly down, good, release the legs.

Take a moment, interlock the elbows underneath the thighs, inhale, arch the spine, exhale, round, knee to hip, inhale to arch, chest up, chin up, exhale, round the knee to hip, one more time, inhale, and exhale, now come to a neutral spine, release the legs.

So you have two options, you can either take shoulder stand, or you can join me in headstand, whatever is in your practice today, please do that, whatever's comfortable. If you want to try headstand, you can even stay in the preparatory position, building more strength in the shoulders, so if you're joining me, cross the hands at the elbows and maintain that distance, interlock the fingers forward, bring the center of the head down, cradled by the hands, you can stay in step one, which is just lifting the knees up and walking in, okay, it was difficult to keep the knees straight, knees bent, option two, one knee into your chest for five counts, other knee into your chest for five counts, okay, otherwise maybe both knees can come up together, slowly lifting up to your headstand position, close your eyes if you're comfortable, experiencing a deep inner stillness, just listening to the flow of the breath. If you like, you can open the legs, if that's comfortable for you, or you can take Baddha Konasana, or you can just stay with the legs straight up. A few breaths here, and when you're ready to come down, slowly hinge at the hips and make your way down, three to Balasana, don't lift the head up, slowly come up, we are almost done.

Come forward to plank, inhale, exhale to Chaturanga, inhale to Urdhva Mukha, exhale to Adho Mukha, bend the knees, look forward, jump or walk across the legs, sit down, extend the legs forward. Okay, our final position, if Padmasana is in your practice, let's take Padmasana, right leg, or you can even take half lotus, one leg in Padmasana like this, or your full lotus position. Okay, holding your Padmasana, you can interlock the fingers, elbows behind the back, inhale, lift the chest, exhale, just bend forward, inhale, come up, five breaths, deep breathing.

So bring the hands into Dhyana Mudra, index finger to thumb, keep your back straight, inhale, head up, exhale, bring the chin down towards the chest, stay there, Jalandhara Bandha, inhale with the chin down, exhale, pull the low belly in towards the spine, Uddiyana Bandha, so with the locks in place, try to take deep steady breaths. Inhale, exhale, one, give a count in your mind, five counts in, five counts out is good, maybe even longer, inhale, exhale, two, inhale, exhale, three, inhale, exhale, four, inhale, exhale, five.

Inhale, lift your head up, exhale, keep the hands either side of the body, and we can finish with Utplutih, finishing with some strength, lift the knees up towards the upper body, and then transfer the weight to the hands, you can try to lift up, even if you are not able to lift up fully, up and down a few times, just up, and then down, try again up, and then maybe we are holding for five, four, big smile, three, almost there, two, one, release, that's amazing, you did such a good job. Now come forward, knees together, inhale last time, lift the chest, exhale transition, one bone at a time, very slowly, use the core strength, and then all the way down, straight away taking our final resting position, Shavasana.

Okay, just try to be still, focus on your natural breathing, try to let go of your thoughts, and just focus on here and now, stay here for as long as you need.

So thank you all so much for joining us on this five-class journey, and you have to understand that you have to practice with patience, with complete awareness of your body, going only to the place that's comfortable for you on that day, and slowly, carefully building up the practice, so that one day you can eventually achieve the poses, but that's not even the important thing, just enjoy yourself as you practice, and as long as you become healthier in the process, not just physically, but also mentally, very calm, very patient and understanding, imbibing all the elements of the elements, like lightness, fluidity, strength, perseverance, like all the elements, the grounding aspect, keep that in your practice, keep that even off the practice, in your everyday life. Thank you for joining me, I am Apsara, I hope to practice with you again soon.