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I want to see you be BRAVE... especially when you feel you're falling short.Raw personal lessons from the last 6 months.1. No better time than the present to build relationships & be vulnerable.2. The only ceiling needed is the roof over your head.3. The space just before the tears holds so much truth.4. Being in the moment is so beyond beautiful.5. You have to be the greatest advocate for your life.6. Manifesting is some real shit.Books Mentioned in the Episode: 5 Practices of Highly Resilient PeopleAtlas of the Heart All the pod goodness to your inbox once a week. Sign up here @therealdrjehu FREE Quick Start Guide to Finding a Therapist! Call 988 for Suicide & Crisis Lifeline LGBTQI+ Helpline: 1-866-488-7386, Text START to 678-678

Are you looking to improve heart health and lose weight? Look no further — Coach Crystal has the answers for you! In this episode, Eric Willson joins her to share his 17 years of expertise in cardiopulmonary rehab at a local hospital. Eric reveals that there are plenty of steps to take in order to keep your heart healthy, such as focusing on nutrition and exercise. Both of these have their own contributions when it comes to heart health.We discuss:The Steps you need to take to keep your heart healthyHow it's possible to make your heart strongerHow nutrition and exercise both contribute to a healthy heartWhy you should focus on breathing to assess how hard your heart is pumping during a workout Why Smoking should be avoided at all costsThe severity of obesity on heart healthHow losing weight could reduce your blood pressureThe effect that stress has on the heartAll episodes of The MetPro Method can be found anywhere you get podcasts or go to MetPro.co/podcast. Be sure to follow, rate, and review. You can learn more about MetPro at MetPro.co!

Hello, and welcome to Lechem Panim. It is good to have you with us today as we continue our study of the book of Esther. Now I have to share with you a story I read not long ago that made me laugh. [The Gossiping Priest— Four priests met for a friendly gathering. During the conversation one priest said, “Our people come to us and pour out their hearts confessing certain sins and needs. Let's do the same. Confession is good for the soul.” ​In due time all agreed. One confessed he liked to go to R-rated movies and would sneak off when away from his church. The second confessed to smoking cigars, and the third one confessed to gambling. When it came to the fourth one, he wouldn't confess. The others pressed him saying, “Come now, we confessed ours. What is your secret or vice?” Finally he answered, “It is gossiping and I can hardly wait to get out of here.”] It Takes One To Blow The Horn— It is easy to think that our sins will never be exposed; that we can get away with the wrong things we have thought, done, or intended to do. This was certainly true in the life of Haman, who set himself against God and His people Israel. Yet it only takes one person to blow the horn. And in this story it is Esther who, because of her faithfulness to act in obedience according to the will and timing of God, brings to light the wickedness of Haman and thwarts his plans. And what we ought to learn from this is that all sin will ultimately be exposed.  Numbers 32:23 (ESV)— 23 But if you will not do so, behold, you have sinned against the Lord, and be sure your sin will find you out. Job 20:27 (ESV)— 27 The heavens will reveal his iniquity, and the earth will rise up against him. Proverbs 26:26 (ESV)— 26 though his hatred be covered with deception, his wickedness will be exposed in the assembly. Ecclesiastes 12:14 (ESV)— 14 For God will bring every deed into judgment, with every secret thing, whether good or evil. Luke 12:2 (ESV)— 2 Nothing is covered up that will not be revealed, or hidden that will not be known. 1 Corinthians 4:5 (ESV)— 5 Therefore do not pronounce judgment before the time, before the Lord comes, who will bring to light the things now hidden in darkness and will disclose the purposes of the heart. Then each one will receive his commendation from God. The Ashley Madison Accounts Exposed—  You will remember that a number of years ago the famous website “Ashley Madison" (a website that was designed to promote marital unfaithfulness by encouraging married people to have an affair) was hacked; and numerous accounts were exposed. And many lives have been drastically affected by that exposure. Some even went so far as to take their own lives. They never thought that their sin would be found out. But it was. The Exposed Purposes of the Heart— All sin will ultimately be exposed. And that last part of 1 Corinthians 4:5 is scary because it stretches beyond just outward sin into the very realm of the heart and mind. It says the Lord will bring to light the things now hidden in darkness and will disclose the purposes of the heart. So this brings us to the question, “Are we clean not only outwardly (like the Pharisees were), but inwardly?” Have we allowed Christ to change our hearts? Because one day our hearts and minds are going to be opened and the real depth of our Christian faith revealed. How deep did we allow Christ to touch us? Haman's Sins— Our sins will find us out. And Haman's most certainly were. In the king's eyes, he was guilty of three capital crimes. [One, he manipulated the king in planning to kill the queen's people. Two, he was perceived to accost the queen. Three, he planned to execute a man whom the king had just greatly honored for extreme loyalty to the kingdom.] God Reverses the Attack— And after his dark deeds have finally been revealed Haman is punished. And the very pole he set up for Mordecai to be impaled on, which towered above the city in its height to make a display of Mordecai's corpse, he himself is impaled on. Now your translation may say that Haman was hung. But it is not what we typically think of when we think of hanging. He wasn't hung with a noose, but on a pole. And the [Hebrew word translated “poles” literally means “tree” or “wooden object.”] And it was actually common practice during that time to impale victims on wooden stakes. And sometime it was an actual method of execution, but more often criminals were killed by other means and their bodies then impaled for public display. Now having said that, the [Persians {also} practiced crucifixion, and the punishment spoken of here might refer to that practice: impaling people alive on wooden posts and allowing them to die of exposure.] The Attack Reversed— Now I know all of this is very graphic. But it very clearly demonstrates an important Biblical truth. And that is that God turns upon the very heads of the enemies of His people the persecution they themselves had sought to inflict. And this is the central theme we see in these closing chapters of Esther; God reverses the attack and His sovereign plan remains un-thwarted. And we will explore this more in our time together today. Go ahead and look with me at chapter 8, starting at verse 1… Esther 8:1-2 (ESV)— 1 On that day King Ahasuerus gave to Queen Esther the house of Haman, the enemy of the Jews. And Mordecai came before the king, for Esther had told what he was to her. 2 And the king took off his signet ring, which he had taken from Haman, and gave it to Mordecai. And Esther set Mordecai over the house of Haman. Haman's Estate Given to Esther— And so with the King's giving Mordecai that signet ring, he is giving Mordecai the very power and authority that had previously been Haman's. And ironically, Mordecai would never have had that power had Haman not sought to destroy him to begin with. And the next turn of events is just as ironic. [Haman's plot to destroy Mordecai leads to Mordecai's acquiring both Haman's position and property.]  He gets control of Haman's estate. And what is important for us to note is that it is not Mordecai who takes that vengeance. It is God who brought it about by His sovereign hand. And this is how it is with us as well. God stands with us and He will bring justice; we never have to seize it for ourselves. And similarly, it is also God who protected Mordecai. Consider that Mordecai very likely knew nothing about Haman's plot to hang him. And yet despite that, God showed Himself to be a shield for Mordecai as well.      Now it was Persian custom during that time for the property of a traitor to be returned to the king. And in this case the king gives that estate over to Esther, who places Mordecai in charge of it. But for Esther, this is not enough; because her ultimate concern was not for honor; or for an estate; but for her people. Therefore it says in verse 3… Esther 8:3-7 (ESV)— 3 Then Esther spoke again to the king. She fell at his feet and wept and pleaded with him to avert the evil plan of Haman the Agagite and the plot that he had devised against the Jews. 4 When the king held out the golden scepter to Esther, 5 Esther rose and stood before the king. And she said, “If it please the king, and if I have found favor in his sight, and if the thing seems right before the king, and I am pleasing in his eyes, let an order be written to revoke the letters devised by Haman the Agagite, the son of Hammedatha, which he wrote to destroy the Jews who are in all the provinces of the king. 6 For how can I bear to see the calamity that is coming to my people? Or how can I bear to see the destruction of my kindred?” 7 Then King Ahasuerus said to Queen Esther and to Mordecai the Jew, “Behold, I have given Esther the house of Haman, and they have hanged him on the gallows, because he intended to lay hands on the Jews.  A Counter-Decree— Now I want to point out that the King had promised to grant Esther whatever she requested. He said, “Even up to half my kingdom, it will be given you.” And yet here we find that he is unable to grant Esther's request; for doing so would mean rescinding the decree he had already made; something that he was not legally allowed by Medo-Persian law to do. And the reason behind this law could very likely be because revoking a previously made law would cause the king to lose face and would also undermine his authority. And so as frustrating as this is, we find that the decree of death instituted by Haman cannot be revoked by a mere word from the king. Yet although King Ahasuerus cannot revoke the first decree he has made, he can institute a counter-decree. It says in verse 8 and following... Esther 8:8 (ESV)— 8 But you may write as you please with regard to the Jews, in the name of the king, and seal it with the king's ring, for an edict written in the name of the king and sealed with the king's ring cannot be revoked.” Sin's Consequences Cannot Be Rescinded— And we will see that this is exactly what Mordecai will do; he issues a counter-decree. Now the idea that the decree of death cannot merely be taken back is very important because it reflects (in a way) the larger decree of death pronounced on all of mankind as the natural result of sin. Now we know the king's decree was unjust here. However, God's decree against sin and the penalty of death that is the result of that sin is not unjust. And in a similar way, God cannot simply call off His decree without compromising who He is as a just and Holy God.  All Sin Will Be Punished— All sin will (and must) be punished. Now in and throughout the book of Esther, we see the effects of sin. And as we know from scripture, sin always leads to death. And the lie of sin is that you can continue in it without there being any consequences. It should be noted that the first thing Satan ever says about sin is, "You shall not surely die." The lie of sin is that we can engage in it without consequence. Yet what we must realize is that all sin must and will be punished.  ​God's Counter-Decree— An author I was reading just recently pointed out that: [Just as {Ahasuerus/} Xerxes king of Persia could not simply rescind the first decree of death, God, King of the universe, cannot simply rescind the decree of death pronounced in the Garden of Eden against humanity. Instead, he issues a counter-decree of life, the gospel of Jesus Christ.] Now I think he's exactly right. The power of the Gospel of Jesus Christ lies in the fact that although God's decree of punishment for sin cannot be undone, a counter-decree can and was made to preserve us from that death. Jesus Christ Himself became the recipient of God's punishment. Jesus Himself was God's counter-decree against sin and death. God's judgement fell on Him, therefore paying for our sin and liberating us. And that salvation is available to anyone who is willing to receive and follow Christ. And if you have never done that, I encourage you to simply ask Him today to forgive your sins; and tell Him that you receive that counter-decree against the sin in your life and that you want to follow Him. And (as all of God's people were delivered in this book) so you will be delivered also and given eternal life in Him. Choose Christ today. Amen.

《一切》All作者 | 北岛翻译 | Bonnie S. McDougall一切都是命运一切都是烟云一切都是没有结局的开始一切都是稍纵即逝的追寻All is fate All is cloudAll is a beginning without an endAll is a search that dies at birth 一切欢乐都没有微笑一切苦难都没有泪痕一切语言都是重复一切交往都是初逢All joy lacks smilesAll sorrow lacks tearsAll language is repetitionAll contact a first encounter 一切爱情都在心里一切往事都在梦中一切希望都带着注释一切信仰都带着呻吟一切爆发都有片刻的宁静一切死亡都有冗长的回声All love is in the heartAll past is in a dreamAll hope carries annotationsAll faith carries groansAll explosions have a moment of quietAll deaths have a lingering echo《这也是一切》（答一位青年朋友的《一切》）This Is also AllIn Reply to A Young Friend's 作者 | 舒婷翻译 |佚名不是一切大树都被风暴折断不是一切种子都找不到生根的土壤Not all trees break in the stormNot all seeds fail to find soil and root不是一切真情都流失在人心的沙漠里不是一切梦想都甘愿被折掉翅膀Not all true loves vanish in the desert of human heartsNot all dreams wish to have their wings clipped不，不是一切都像你说的那样不是一切火焰都只燃烧自己而不把别人照亮No, all is not as you sayNot all flames burn only for themselveswithout illuminating others不是一切星星都仅指示黑暗而不报告曙光Not all stars only point the way in the darknesswithout ever predicating the dawn不是一切歌声都掠过耳旁而不留在心上Not all songs visit your earswithout leaving a gift in your heart不，不是一切都像你说的那样不是一切呼吁都没有回响不是一切损失都无法补偿不是一切深渊都是灭亡不是一切灭亡都覆盖在弱者头上No, all is not as you sayIt's not true that all appeals have no echoesIt's not true that all losses remain forever lossesIt's not true that all abysses mean destruction and deathIt's not true that all catastrophes fall on the heads of the weak不是一切心灵都可以踩在脚下，烂在泥里不是一切后果都是眼泪血印，而不是展现欢容It's not true that all hearts are trampled underfootIt's not true that all ends in tears and blood stain with no trace of joy一切的现在都孕育着未来未来的一切都生长于它的昨天希望，而且为它斗争请把这一切放在你的肩上The present is the embryo of the futureTo hope and to fight for one's hope—Please put this on your shoulders

John O'Donohue was an Irish poet best known for popularising Celtic spirituality. Sadly, he passed away in 2008 at the young age of 52, which is why Robin holds his words particularly close to heart. Tonight, she will recite some of his lines that fit perfectly with the times we are currently living. You can find the full excerpt at the bottom of our show notes. Tonight’s episode is sponsored by: Shalia Botanicals Sign up for Robin’s courses here (Free For A Limited Time): https://www.bewhoyouare.com Be A Sponsor: Share your positive impact product or service, or make a dedication to someone you love! For more information on the show and to share YOUR thoughts via our contact form, visit: GoodnightRobin.com For more information on Robin: Visit RobinRice.com Please be sure to subscribe and rate our podcast - it helps others find us!  CREDITS:Music: Arni KarlssonEditing: Predrag Mladenović -- An excerpt from To Bless the Space Between Us by John O'Donohue “This is the time to be slow,Lie low to the wallUntil the bitter weather passes. Try, as best you can, not to letThe wire brush of doubtScrape from your heartAll sense of yourselfAnd your hesitant light. If you remain generous,Time will come good;And you will find your feetAgain on fresh pastures of promise,Where the air will be kindAnd blushed with beginning.”

If you were to look at the lives of many Christians in North America, you would assume that the mission they’re on is to have a comfortable life, amassing wealth, pursuing success, and/or enjoying the leisure life. It seems that many have bought into the lie that we deserve these things or that we should enjoy what we have earned for ourselves. In our current teaching series, Divine Grace, we have been looking at just the opposite of that, reinforcing the idea that we are undeserving and have not earned a thing, and that as Christians we are recipients of God’s abounding grace that infiltrates every aspect of our lives. We must recognize that fact and then live in light of it, making the changes that are necessary to show our love and devotion to the God who has given us so much now and promises us eternal life later. And as we look at 2 Thessalonians 3:1-5 this Sunday, we will hear the charge that, as believers, we are to be on mission for Christ in this world. We are to be telling others about the God who has given us his grace through his Son, Jesus Christ. That is our mandate and mission, and from this week’s passage we’ll see the necessity of prayer, the urgency we are to embrace, the pursuit of success, the opposition that will naturally come, and the all-in heart attitude every Christian should have. Sermon Notes DIVINE GRACE In the Mission Pastor Todd Dugard 2 Thessalonians 3:1–5 July 7, 2019 If I knew I had only 12 months to live, how would I spend that time? –––– As a believer, I am to be on mission for Christ in this world. –––– • Prayer: Needed! (v. 1a) Pray as if everything depends on the praying and work as if everything depends on the working. Adapted - possibly Augustine 2 Corinthians 4:7 –––– • Urgency: Embraced! (v. 1b) Matthew 28:19–20a, Acts 1:8 –––– • Success: Pursued! (v. 1c) Scripture consistently links success to obedience—our obedience to God’s Word. Kent and Barbara Hughes As much as I am sincerely certain that God is, indeed, blessing us, I believe even more certainly that it’s a dangerous and misguided policy to measure God’s blessing by standards of visible, tangible, material “success.” Charles Colson –––– • Opposition: Faced! (v. 2–3) Matthew 5:10–12 8 KINDS OF OPPOSITION WE COULD FACE WHILE ON MISSION FOR CHRIST: (1) Our own laziness and complacency; (2) Buying into the culture of “live and let live”; (3) Bad theology that undermines the necessity of evangelism and church planting; (4) Fear of offending; (5) Fear of failing; (6) Fear of confrontation; (7) Misplaced priorities, ie. not upsetting my comfortable life; and (8) Other Christians who think we’re too zealous –––– • Heart: All-in! (v. 4–5) 1 John 1:9

If you were to look at the lives of many Christians in North America, you would assume that the mission they're on is to have a comfortable life, amassing wealth, pursuing success, and/or enjoying the leisure life. It seems that many have bought into the lie that we deserve these things or that we should enjoy what we have earned for ourselves. In our current teaching series, Divine Grace, we have been looking at just the opposite of that, reinforcing the idea that we are undeserving and have not earned a thing, and that as Christians we are recipients of God's abounding grace that infiltrates every aspect of our lives. We must recognize that fact and then live in light of it, making the changes that are necessary to show our love and devotion to the God who has given us so much now and promises us eternal life later. And as we look at 2 Thessalonians 3:1-5 this Sunday, we will hear the charge that, as believers, we are to be on mission for Christ in this world. We are to be telling others about the God who has given us his grace through his Son, Jesus Christ. That is our mandate and mission, and from this week's passage we'll see the necessity of prayer, the urgency we are to embrace, the pursuit of success, the opposition that will naturally come, and the all-in heart attitude every Christian should have. Sermon Notes DIVINE GRACE In the Mission Pastor Todd Dugard 2 Thessalonians 3:1–5 July 7, 2019 If I knew I had only 12 months to live, how would I spend that time? –––– As a believer, I am to be on mission for Christ in this world. –––– • Prayer: Needed! (v. 1a) Pray as if everything depends on the praying and work as if everything depends on the working. Adapted - possibly Augustine 2 Corinthians 4:7 –––– • Urgency: Embraced! (v. 1b) Matthew 28:19–20a, Acts 1:8 –––– • Success: Pursued! (v. 1c) Scripture consistently links success to obedience—our obedience to God's Word. Kent and Barbara Hughes As much as I am sincerely certain that God is, indeed, blessing us, I believe even more certainly that it's a dangerous and misguided policy to measure God's blessing by standards of visible, tangible, material “success.” Charles Colson –––– • Opposition: Faced! (v. 2–3) Matthew 5:10–12 8 KINDS OF OPPOSITION WE COULD FACE WHILE ON MISSION FOR CHRIST: (1) Our own laziness and complacency; (2) Buying into the culture of “live and let live”; (3) Bad theology that undermines the necessity of evangelism and church planting; (4) Fear of offending; (5) Fear of failing; (6) Fear of confrontation; (7) Misplaced priorities, ie. not upsetting my comfortable life; and (8) Other Christians who think we're too zealous –––– • Heart: All-in! (v. 4–5) 1 John 1:9

"When you move so fast, where do you find that still point where you can remember you have this incredible participation in life, that your essence is that of absolute inseparability from life, that is the heart of love, that is this incredible universe and planet we are a part of." In today's show I had the great honor to see this amazing author, teacher, and guide Raïna Manuel-Paris. We cover what it means to truly listen and relate, the inherent truth of our being, I read one of my fave poems that she has written, lots about Love, how our inner world affects our outer, and some amazing stories and myths that bring a greater understanding to the heart work I know many of you do. Please give us a rating on iTunes and reach out with any questions and if you need nay heart support! Enjoy the wisdom held in this episode. "If you can not truly listen without an agenda, if you cannot truly connect to the other person, if you cant really hear what the other person is saying, if you cannot see who they really are in their heart, in their vulnerability, then how can you relate to that person. How do you relate and how can you bring love into the equation."  Raïna Manuel-Paris, born in Paris, France, lived in England and then moved to the United States in her early twenties. Her love of transformational story telling has taken her from an MFA in Film from Columbia University to a Ph.D. in Mythological studies and Depth Psychology. She is a published writer of non-fiction, poetry and several scholarly articles, as well as a documentary filmmaker. Her understanding of what gives meaning to daily life has led her to her work with dreams, and to include meditation practice in her classrooms.      She also speaks on several subjects including “Love: Primal agent of change”, “War, Trauma and Spiritual Transformation”, and “The Major Arcanas of the Tarot as a Sacred Life Path”.  "The Cradle and The Crown" is her passion. It is a unique process she has developed over time. With it she helps people recover their natural innate joy and claim a felt sense of inner authority. She has been learning the frame drum, the ancient drum of priestesses, and Natural Horsemanship with the great teacher and trainer Chris Sobenes.      "To come to a deeper understanding of the Self, and our connection to the Mystery, and Magic of this Life, one must embrace the relationship between ourselves and the world around us; one must have the awareness that we are part of the Natural World, not separate from it."   God is a Black Woman Writer by Raïna Manuel-Paris God is a black woman writerher name is MayaToni and AngelaGod is a black woman writerAlice Walkersister outsiderGod is a wild woman writerOh Oh Oh what a numinous powerGod is a wild woman writer‘Cause Pale and Male is not foreverAnd you got to know Mirabai and Sylvia,And you got to know Emily and DjunaAnd you got to say YES and Halleluiah (x2) And god is a wild dancerA winter night shape shifterA new born cosmic dreamer‘Cause your mother needs a prayerAnd anything DEAD coming back to life hurtsBecause never having your own life hurtsAnd you got to love your fleshYou got to love your fleshAnd you got to love your hands‘Cause they won’tYou know they won’tThey would rather cut off your handsAnd tear out your heart if they canAnd sew up your lipsSew up your lipsAnd keep you silentYes keep you silentBut you were not born to be a slaveNo! No! No! Not a slaveTo history or familyBigotry, or Patriarchy,No! You were not born to be a slave And you got to say YES, and Halleluiah (x2)And the way forward is with a broken heartAll the way down to the wet ground of the heartBecause it’s all about loveIt’s always been about loveYour inside eyes, you must trustBefore it all turns to dustThey show you a new visionYour genius-heart-life-missionDancing like a maenad,And praying like a nomadGathering all the storms‘Cause you’ve never had a homeAnd there is no time to rewindThe trap of your embattled mindBecause it’s never been about making senseNo, it’s never been about making senseIt’s always been about making SelfO yes, it’s always been about making SelfGod is a wild woman writerAnd your broken broken broken heart is the healerAnd you got to say YES and Halleluiah (x2)

Photo credit: Xanthe Berkeley This week's guest on In Her Room is writer, photographer, and soul-filled blogger Susannah Conway. This conversation is filled to the brim with heart, compassion, and soul-facing empathy. I am so blessed that, after nearly 10 years of reading Susannah's words, we shared this conversation, and to share it with all of you. Don't do stuff that makes you feel bad...This episode contains some language that is NSFW. So, perfectly British conversation.Here are some things mentioned in this episode:Susannah's websiteSusannah on InstagramSusannah on FacebookSusannah on PinterestSusannah on TwitterSusannah's booksSusannah's photographyThe Sacred AlonePhoto MeditationsBlogging from the HeartAll of Susannah's e-courses

Mentioned in this Free Anusara Online Yoga Class Podcast : iProng Article - Thank you Bill Palmer and E*star LA schedule for 2008 *****YOU ARE INVITED TO MY MEXICO YOGA RETREAT ***** GIVE YOURSELF THE GIFT OF YOGA IN PARADISE Anusara Yoga with Hillary April 6-12, 2008 Heat your body and cool your mind with two Anusara Yoga classes a day, and a SPECIAL BONUS!!! a 3 hr Thai Yoga Massage Class with one of LA's top therapists - Deon De Wet. Also included is a personal thai yoga massage with him to assist you to unwind and enjoy yourself fully. This retreat is designed for all levels - from those with no yoga experience including if you have physical injuries to more advanced practitioners. Everyboy is welcome to honor their process of unfolding to enjoy their own process of transformation. Between classes you'll have plenty of time to relax on the beach, shop in town, unwind in your beautiful villa or nuture yourself. You are free to make the best choices on your vacation to find the peace that resides within you. FOR MORE INFORMATION: Check this link or CALL 1-800-603-YOGA (9642) SIGN UP BEFORE JANUARY 6TH TO GET THE SPECIAL RATE! __________________________________________________________________ ADD your FACE to my facebook group Hillary's Yoga Practice Podcast TODD TESEN RETREAT in Turkey JUNE 3-9 BLOG LOVE - THANK YOU!!! YogademiaTahnee's Yoga SpaceShrink YourselfYoga DreamsMeggy's Journal (Japan)The Girl Who Cried Ephipany Siva Nataraja - Lord Shiva Dancing the Lila Tandava (playful dance) Level 2/3 Playful Yoga Sequence Geared to Open Your Shoulders and Heart: All 4's - Hands and Knees Down Dog Uttanasana - Standing Forward Bend Shoulder Opener at the Wall - All 4's to Down Dog Split - Uttanasana with Shoulder Stretch - Plank Pose to Cobra Pose On Belly Leg Lifted to Prone Posture (good for lower back) Prep for Cobra Hands on Waist Down Dog Crescent Pose Down to a Twist - Then into a Hip Opener - Down Dog to Plank to Cobra (Vinyasa) Down Dog to Uttanasana Vinyasa with Updog Ardha Chandrasana - Half Moon - Ardha Chandra Chapasana - Sugar Cane in the Half Moon Vinyasa to Pincha Prep (Forearm Balance) into Picha Plank with Forearm Arms - Childs Pose Tree Pose with Twist Standing Arch Back Uttanasana to Down Dog Anejaneasana Thigh Stretch- Down Dog to Uttanasana Baby Dancer - Uttasana to Down Dog Pigeon Prep with Up Dog Arms Vinyasa Jathara Parvitatsana Happy Baby - Knee To Chest Savasana - Corpse Pose Namaste