The Welcome to Yoga Download. This is Josie Pryor. Today we're going to be doing a short little gentle flow. We're going to be working into a

posture called sunbird or hummingbird. And I kind of love this pose just because I'm a little

fascinated with birds in general, as you will see throughout the series. But as I was living in

Belize, I would see hummingbirds pretty much every day.

And they're very graceful creatures, very beautiful creatures.

And we kind of want to try to kind of, you know, feel that quality as we move throughout this little flow,

moving very slowly, very mindfully, with a lot of ease and gentleness

we'll begin in a simple seat however you want to sit whether it's cross-legged or legs out long

sitting up nice and tall lengthening through the spine and then just soften down the shoulders

feel free to take a few rolls back.

Move through the neck if you need to release any kinks in the body, any tension in the upper

body or the neck.

You can bring your hands together at the heart space, closing your eyes for a moment here.

Taking a moment to clear out the mind,

coming into your space,

coming into your breath.

Beginning with a very natural, gentle breath,

not forcing it.

Gentle inhale through the nose gentle exhale through the nose maybe noticing how your inhale feels as you fill up the lungs noticing how your exhale

sounds as you let go and release.

Take a few more moments here, just noticing your natural breath.

When you're ready, if you'd like, maybe beginning to deepen that breath a little bit more.

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