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Sink into stillness and reconnect with your body through this grounding yoga flow for the hips. With each breath, gently open and release stored tension, inviting more ease and freedom into your movement. Rooted in calm intention, this practice nurtures both stability and softness. Let the earth support you as you surrender and restore. Affirmations: /I release tension and invite ease into my hips. /My hips are strong, supported, and free. /I allow stuck energy to flow with grace and softness. /With every breath, I create space and stability within me. /I trust my body to open in its own time and way. PROPS: [No props used. Use props as you see fit for your practice.] Let me know in the comments how your hips feel! :) Thank you for flowing with me! See you next time! 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.

This yin sequence focuses on deeply releasing tension and embracing tranquility. Practicing tranquility on the mat calms the nervous system, deepens breath awareness, and allows for more mindful movement. Take this practice with you off the mat, to help reduce stress, improve emotional regulation, and foster inner peace in daily challenges. Tranquility both in practice and life cultivates a centered, present, and harmonious way of being. [A bolster was used. Other props are welcome as you need.] Affirmations: I release tensions in my body and mind. I let go of anything that causes tensions or stress in my life. I embrace things and people that bring me peace within. I inhale peace and exhale tension. Let me know in the comments how you feel after this flow! :) Peace and bliss! Find your zen within! ______________________ 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 ♥️

**Note: I apologize for the sound quality. I use my mini heater as background noise and had it in the worst spot. I also did not want re-record this. I hope you still enjoy or try another video. I'll fix it later...eventually.** This flow is about building stability, of the body and mind. Practicing stability on the mat builds physical strength, balance, and body awareness, which helps prevent injury and supports progress in yoga. Off the mat, it cultivates emotional resilience, mental clarity, and steady habits for a more grounded life. Together, they create a strong foundation for both personal growth and a sustainable yoga practice. Affirmations: I allow myself to be present fully. I ground down into this moment without any judgment of myself or others. I am grounded, steady and secure. My foundation is solid; my mind is calm. I move through life with strength and grace. No storm can shake my grounded soul. PROPS: [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! 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.

Use this guided meditation when you are needing to let go of stress and tension of the body and mind. Help activate your relaxation repsonse supporting your emotional regulation while encouraging mind-body awareness. Tune inward. Journey within! Find your zen within! Affirmations: With every breath, I release tension from my body. My body is becoming softer, looser, and more at ease. I let go of what I cannot control. Peace is flowing through me now. I am grounded, supported and calm. May peace and bliss be bestowed upon you today! 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 allow ourselves to truly relax and sink into each pose. When we allow our body to relax, we create the space for true rest. At times when we go to sleep, we still wake up tired or in a fog. Moving through these few poses will help relax the nervous system which in turn will provide better rest, true rest. Journaling is also a great way to provide yourself with a way to release your mind onto paper to help you relax and get better rest when you go to sleep. Affirmation from card: I let go of negativity and everything that is holding me back. [Bold Tuesday card deck] Question from card: What are three things that I want to let go of today. [Bold Tuesday card deck] PROPS: [A bolster was used. Other props are welcome as you need.] 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 ♥️

Drop into your body and reconnect with yourself in this yoga practice for deep grounding. With slow, intentional movements and steady breath, this flow helps you release tension and feel more stable, present, and rooted. Perfect for times of overwhelm or when you need to come back to center. Let this practice support you in finding calm, clarity, and a deep sense of belonging within yourself. [No props used during this flow. Props are welcome as you need.] 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 ♥️

Tune into the energy of your voice with this calming throat chakra meditation. This practice supports clear communication, self-expression, and the confidence to speak your truth with ease. Through breath and awareness, you'll gently release energetic blocks and invite a sense of openness and flow in the throat center. Ideal for moments when you feel unheard, stuck, or simply want to reconnect with your inner voice. Let this meditation guide you toward clarity, authenticity, and deeper self-alignment. Journey within! Find your zen within! Affirmations: I speak with clarity and intention. I communicate freely and openly. My voice matters and is worthy of being heard. I communicate with honesty, love, and respect. I am open, clear, and honest in my communication. It is safe for me to speak up and share my thoughts. My throat chakra is balanced, open, and vibrant. May peace and bliss be bestowed upon you today! 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. -Erika ♥️

Find your center and reconnect with the present moment in this gentle slow yoga flow. Designed to cultivate inner peace, this practice invites you to move mindfully, breathe deeply, and let go of tension. Perfect for any time of day, it's a nurturing space to slow down and tune in. Roll out your mat, soften your gaze, and return to yourself—one breath at a time. Come as you are. No expectations. Just presence. [No props used during this flow. Props are welcome as you need.] 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 ♥️