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This yin sequence focuses on deeply releasng tension and increasing flexibility in the hips, a common area where we tend to hold stress, tightness and emotional energy. Through each long held pose, we gently open up the hip region, allowing for improved hip mobility , a greater range of motion, and an overall sense of grounding. Each pose is helf for about 2 minutes. Find your zen within! [No props used. Use props as you see fit for your practice.] Let me know in the comments how you feel after this flow! :) Peace and bliss! ______________________ Let's stay connected. www.zenbendyoga.com Instagram: zenbendyoga Facebook: zenbendyoga Email: zenbendyoga@gmail.com ______________________________ DISCLAIMER The information and practices on this website are not meant to diagnose, treat or cure any illness and should not be used as a substitute for professional medical care. As with any exercise program, you take the risk of personal injury when you practice yoga. Please be mindful and listen to your body. By voluntarily participating in these practices, you acknowledge this risk and release Zen Bend, LLC (Erika Bartlett) from any liability. You are responsible for your own body's wellbeing. Please consult with your physician prior to beginning exercise. DONATIONS Donations to this page help me to create more yoga content in order to keep yoga accessible for everyBODY. This is how I started my yoga practice. If you'd like to donate, please click the link below: CASH APP: https://cash.app/$daisylovely20 PAYPAL: https://www.paypal.me/ZenBendYoga Thank you for your support. -Erika ♥️

This yin sequence is for releasing tension and stress through deep healing and relaxation. Yin targets connective tissues such as ligaments, tendons and fascia. As we hold each pose, settle in and let go of the tensions using your breath and mind. Find your zen within! Affirmations: I am resilient. I let go of tensions and stress of body and mind. I welcome peace and calm within. I am at peace. I release what no longer serves me. [Props used: 2 blocks and a bolster.] Let me know in the comments how you feel after this flow! :) Peace and bliss! ______________________ Let's stay connected. www.zenbendyoga.com Instagram: zenbendyoga Facebook: zenbendyoga Email: zenbendyoga@gmail.com ______________________________ DISCLAIMER The information and practices on this website are not meant to diagnose, treat or cure any illness and should not be used as a substitute for professional medical care. As with any exercise program, you take the risk of personal injury when you practice yoga. Please be mindful and listen to your body. By voluntarily participating in these practices, you acknowledge this risk and release Zen Bend, LLC (Erika Bartlett) from any liability. You are responsible for your own body's wellbeing. Please consult with your physician prior to beginning exercise. DONATIONS Donations to this page help me to create more yoga content in order to keep yoga accessible for everyBODY. This is how I started my yoga practice. If you'd like to donate, please click the link below: CASH APP: https://cash.app/$daisylovely20 PAYPAL: https://www.paypal.me/ZenBendYoga Thank you for your support.

This is the last core focused flow in the core series. In this flow we focus on building and maintaining core strength. So, as we move through keep your focus on a tight engaged core. A strong core helps reduce and prevent back injury and creates an overall healthier wellbeing. Find your zen within! Affirmations: I love my strong body. I am grateful for all my body does for me. Everyday I am getting stronger mentally and physically. [No props used during this flow. Please use props as you feel necessary] Let me know in the comments how you feel after this flow! :) Peace and bliss! ______________________ Let's stay connected. www.zenbendyoga.com Instagram: zenbendyoga Facebook: zenbendyoga Email: zenbendyoga@gmail.com ______________________________ DISCLAIMER The information and practices on this website are not meant to diagnose, treat or cure any illness and should not be used as a substitute for professional medical care. As with any exercise program, you take the risk of personal injury when you practice yoga. Please be mindful and listen to your body. By voluntarily participating in these practices, you acknowledge this risk and release Zen Bend, LLC (Erika Bartlett) from any liability. You are responsible for your own body's wellbeing. Please consult with your physician prior to beginning exercise. DONATIONS Donations to this page help me to create more yoga content in order to keep yoga accessible for everyBODY. This is how I started my yoga practice. If you'd like to donate, please click the link below: CASH APP: https://cash.app/$daisylovely20 PAYPAL: https://www.paypal.me/ZenBendYoga Thank you for your support. -Erika ♥️

In this flow we explore the practice of svadhyaya which is the practice of self-study or self-reflection. Svadhyaya is one of the Niyamas which is 1 of the 8 Limbs of Yoga. As we explore self-study or self-reflection in this flow, notice what comes to mind, acknowledge what you feel and where in the body do you feel it. Option to journal about any thoughts or emotions that you observed within yourself as we flowed today. Refrain from making judgements of yourself, and just simply notice and acknowledge. Give yourself the space and time to reflect whenever you need. Find your zen within! Journal prompts: -What am I noticing about myself after each practice? -Have I judged myself for something today? And what made me judge myself? -How can I show up better tomorrow? [In this flow I used 1 block and a bolster.] Let me know in the comments how you feel after this flow! :) Peace and bliss! DONATIONS Donations to this page help me to create more yoga content in order to keep yoga accessible for everyBODY. This is how I started my yoga practice. If you'd like to donate, please click the link below: CASH APP: https://cash.app/$daisylovely20 PAYPAL: https://www.paypal.me/ZenBendYoga Thank you for your support. -Erika ♥️ ______________________ Let's stay connected. www.zenbendyoga.com Instagram: zenbendyoga Facebook: zenbendyoga Email: zenbendyoga@gmail.com ______________________________ DISCLAIMER The information and practices on this website are not meant to diagnose, treat or cure any illness and should not be used as a substitute for professional medical care. As with any exercise program, you take the risk of personal injury when you practice yoga. Please be mindful and listen to your body. By voluntarily participating in these practices, you acknowledge this risk and release Zen Bend, LLC (Erika Bartlett) from any liability. You are responsible for your own body's wellbeing. Please consult with your physician prior to beginning exercise. DONATIONS Donations to this page help me to create more yoga content in order to keep yoga accessible for everyBODY. This is how I started my yoga practice. If you'd like to donate, please click the link below: CASH APP: https://cash.app/$daisylovely20 PAYPAL: https://www.paypal.me/ZenBendYoga Thank you for your support. -Erika ♥️

In this flow we focus on building and maintaining core strength. The core includes our trunk, which includes glutes, abdominal and upper body, and excluding your limbs. So, as we move through keep your focus on a tight engaged core. A strong core helps reduce and prevent back injury. Find your zen within! Journal prompts: -What did I learn or discover today? -When is a time you felt strong in your body? -What is my body teaching me through my yoga practice today? Affirmations: My core is strong. I welcome new oppotunities. I onfidently take action towards my goals. I am grateful for my body's capabilties. I am growing into the best version of myself. [No props used during this flow. Please use props as you feel necessary] Let me know in the comments how you feel after this flow! :) Peace and bliss! ______________________ Let's stay connected. www.zenbendyoga.com Instagram: zenbendyoga Facebook: zenbendyoga Email: zenbendyoga@gmail.com ______________________________ DISCLAIMER The information and practices on this website are not meant to diagnose, treat or cure any illness and should not be used as a substitute for professional medical care. As with any exercise program, you take the risk of personal injury when you practice yoga. Please be mindful and listen to your body. By voluntarily participating in these practices, you acknowledge this risk and release Zen Bend, LLC (Erika Bartlett) from any liability. You are responsible for your own body's wellbeing. Please consult with your physician prior to beginning exercise. DONATIONS Donations to this page help me to create more yoga content in order to keep yoga accessible for everyBODY. This is how I started my yoga practice. If you'd like to donate, please click the link below: CASH APP: https://cash.app/$daisylovely20 PAYPAL: https://www.paypal.me/ZenBendYoga Thank you for your support. -Erika ♥️

In this flow we find explore the practice of sthira sukha finding balance in effort and ease as we move through ease pose and transition. Sthira refers to stability, intent and strength while sukha refers to comfort, ease and openness. Taking a mindfulness approach, self inquiry on the mat is important to understand ourselves in the present moment and accept ourselves. Sthira sukha can also be practiced off the mat in finding balance in our efforts and ease in our daily life activities. Find your zen within! Journal prompts: -Where are you putting in more effort than ease where you should be putting more ease? -Where in your life are you approaching things with more ease where you should be putting in more effort? -Do you find you currently have both balanced in all or some areas of your life? [No props used during this flow. Please use props as you feel necessary] Let me know in the comments how you feel after this flow! :) Peace and bliss! DONATIONS Donations to this page help me to create more yoga content in order to keep yoga accessible for everyBODY. This is how I started my yoga practice. If you'd like to donate, please click the link below: CASH APP: https://cash.app/$daisylovely20 PAYPAL: https://www.paypal.me/ZenBendYoga Thank you for your support. -Erika ♥️ ______________________ Let's stay connected. www.zenbendyoga.com Instagram: zenbendyoga Facebook: zenbendyoga Email: zenbendyoga@gmail.com ______________________________ DISCLAIMER The information and practices on this website are not meant to diagnose, treat or cure any illness and should not be used as a substitute for professional medical care. As with any exercise program, you take the risk of personal injury when you practice yoga. Please be mindful and listen to your body. By voluntarily participating in these practices, you acknowledge this risk and release Zen Bend, LLC (Erika Bartlett) from any liability. You are responsible for your own body's wellbeing. Please consult with your physician prior to beginning exercise.

In this flow we explore the practice of Sankalpa, meaning intention. It's a commitment or intention in the mind and heart. As we move through, notice the intention you set as we move through each pose and transition. I invite you to take this practice with you off the mat and remember to mindful of the intentions you set each day. Find your zen within! Affirmations: I feed my goals consistent care, trusting them to bloom. I am aligned with my highest purpose. I attract positive energies that support my journey. [No props used during this flow. Please use props as you feel necessary] Let me know in the comments how you feel after this flow! :) Peace and bliss! ______________________ Let's stay connected. www.zenbendyoga.com Instagram: zenbendyoga Facebook: zenbendyoga Email: zenbendyoga@gmail.com ______________________________ DISCLAIMER The information and practices on this website are not meant to diagnose, treat or cure any illness and should not be used as a substitute for professional medical care. As with any exercise program, you take the risk of personal injury when you practice yoga. Please be mindful and listen to your body. By voluntarily participating in these practices, you acknowledge this risk and release Zen Bend, LLC (Erika Bartlett) from any liability. You are responsible for your own body's wellbeing. Please consult with your physician prior to beginning exercise. DONATIONS Donations to this page help me to create more yoga content in order to keep yoga accessible for everyBODY. This is how I started my yoga practice. If you'd like to donate, please click the link below: CASH APP: https://cash.app/$daisylovely20 PAYPAL: https://www.paypal.me/ZenBendYoga Thank you for your support. -Erika ♥️

In this flow we focus on building and maintaining core strength. The core includes our trunk, which includes glutes, abdominal and upper body, and excluding your limbs. So, as we move through keep your focus on a tight engaged core. A strong core helps reduce and prevent back injury. Find your zen within! Affirmations: My core is strong. I am powerful. I am supported. I am grateful for my body's capabilities. [No props used during this flow. Please use props as you feel necessary] Let me know in the comments how you feel after this flow! :) Peace and bliss! ______________________ Let's stay connected. www.zenbendyoga.com Instagram: zenbendyoga Facebook: zenbendyoga Email: zenbendyoga@gmail.com ______________________________ DISCLAIMER The information and practices on this website are not meant to diagnose, treat or cure any illness and should not be used as a substitute for professional medical care. As with any exercise program, you take the risk of personal injury when you practice yoga. Please be mindful and listen to your body. By voluntarily participating in these practices, you acknowledge this risk and release Zen Bend, LLC (Erika Bartlett) from any liability. You are responsible for your own body's wellbeing. Please consult with your physician prior to beginning exercise. DONATIONS Donations to this page help me to create more yoga content in order to keep yoga accessible for everyBODY. This is how I started my yoga practice. If you'd like to donate, please click the link below: CASH APP: https://cash.app/$daisylovely20 PAYPAL: https://www.paypal.me/ZenBendYoga Thank you for your support. -Erika ♥️