Welcome to 20-minute yoga sessions from Yoga Download.com.

Welcome to Yoga Download.com. I am Michelle Marshallden. I'm the author of Finding More on the Mat,

how I grew better, wiser, and Stronger, Through Yoga.

I will guide you today to a full spectrum practice, focusing on opening our hearts.

You can come back to this practice any time you are looking to cultivate strength in your body and fearlessness in your heart.

This class is based on the first chapter in my memoir.

Let's begin today in child's pose.

Bring your knees wide to the edge of the mat and your big toes to touch.

Stretch your arms out in front of you.

Notice the quality of your breath. Mark Twain said that growing older is not for the faint of heart, but it does come with one very attractive benefit.

Eventually, we will learn about who we are and about what we want.

Cultivating this self-confidence nurtures and encourages our voice, our authenticity, and then we have less to fear.

If we can demonstrate the courage we feel in our hearts, then we can live fearlessly off the mat and help others to do so as well.

Getting to a new place on our mat takes us to a new place in life.

Let's do that today.

Rise up to all fours, tabletop.

Bring your knees directly beneath your hips.

Hands beneath your shoulders.

Look up.

Take an inhale breath for cow. Inhale, head up, tail up. Exhale to cat,

a Halloween cat where you round your spine. Looking inside. Inhale to cow. Head up, tail up,

and the belly is soft. Exhale to cat. Again, round the spine and tuck your chin

...