45 min Intermediate Flow filmed in Scotland!

This 45 minute practice is great if you've been sitting for a long time and just need to move. Think lots of hip and leg stretches, heart opening (hello, Wild Thing!), and balancing. Plenty of opportunities along the way to make it more advanced or less challenging depending on your ability today. 

The theme for this practice comes from Psalm 100:3, "Know that the Lord is God. It is he who made us, and we are his; we are his people, the sheep of his pasture."

I filmed this practice in the middle of a long road trip through the Northern Highlands of Scotland, 10 days of unplugging from the internet, social media, my inbox, and work. These are the words that encouraged me during this time:

“Aren’t you, like me, hoping that some person, thing, or event will come along to give you that final feeling of inner well-being you desire? Don’t you often hope: ‘May this book, idea, course, trip, job, country or relationship fulfill my deepest desire.’ But as long as you are waiting for that mysterious moment you will go on running helter-skelter, always anxious and restless, always lustful and angry, never fully satisfied. You know that this is the compulsiveness that keeps us going and busy, but at the same time makes us wonder whether we are getting anywhere in the long run. This is the way to spiritual exhaustion and burn-out. This is the way to spiritual death.”
― Henri J.M. Nouwen, Life of the Beloved: Spiritual Living in a Secular World

You do not have to be good.
You do not have to walk on your knees
For a hundred miles through the desert, repenting.
You only have to let the soft animal of your body
love what it loves.
Tell me about your despair, yours, and I will tell you mine.
Meanwhile the world goes on.
Meanwhile the sun and the clear pebbles of the rain
are moving across the landscapes,
over the prairies and the deep trees,
the mountains and the rivers.
Meanwhile the wild geese, high in the clean blue air,
are heading home again.
Whoever you are, no matter how lonely,
the world offers itself to your imagination,
calls to you like the wild geese, harsh and exciting --
over and over announcing your place
in the family of things.

– Mary Oliver, "Wild Geese" 

“Dear God,
I am so afraid to open my clenched fists!
Who will I be when I have nothing left to hold on to?
Who will I be when I stand before you with empty hands?
Please help me to gradually open my hands
and to discover that I am not what I own,
but what you want to give me.” 

― Henri J.M. Nouwen, The Only Necessary Thing: Living a Prayerful Life

Caroline Williams

Caroline Williams Yoga, PO Box 323, New York, NY