The provided text appears to be a transcript of a yoga class or guided yoga practice. The instructor begins by introducing themselves and explaining that the session is focused on gentle flow and recovery. The practice includes various yoga poses and movements, emphasizing deep breathing and body awareness. It concludes with a relaxation and gratitude segment.
Here are the key facts extracted from the text:
1. The class is described as a gentle flow practice suitable for rest days or athletes looking to improve recovery.
2. The practice begins in Balasana (Child's Pose).
3. The instructor emphasizes deep breathing with recommended inhale and exhale durations of five to six seconds.
4. The instructor mentions wearing shorts and promotes their online store for products.
5. The class includes movements like Cat-Cow, Downward Facing Dog, and Lizard Lunge.
6. The practice involves stretches to create more space in the body for breath and movement.
7. There are twists and hip-opening poses like Sphinx Pose, Prone Twists, and Happy Baby.
8. The session ends with relaxation in a seated or reclined position.
Please note that these are factual statements from the text, excluding opinions or commentary.