Hi everyone,
Welcome to this gentle slow flow.
We'll start off sitting back on our heels for a toe stretch.
If that's too intense,
You can take an easy seated posture.
Place your hands over your chest.
And just take some deep breaths here as you arrive onto your mat.
As we move today together.
Meet yourself with some compassion.
Not about getting to your deepest.
Postures or stretches.
But allow yourself some compassion wherever.
Your body takes you wherever your body has arrived today.
Deep breath in together.
And exhale out.
And if you're sitting on your bum,
Come on to your.
.
.
Onto your knees.
And sit on your toes.
And if this is too much of a stretch,
You can have your hands out in front of you to alleviate a little bit of pressure.
Or on your thighs or sit in all the way back.
There might be some deep sensations.
On your feet.
We tend to neglect the feet a little bit sometimes.
Start to roll the neck.
One way.
And then the other.
Just take in half circles.
One more each side.
Come back to center.
Let's rotate the rest.
The other direction.
Take your hands out in front of you.
Make stop signs.
Bend.
And flex your wrists.
Spread the fingers wide.
One more.
It's made on hands and knees with cat cow.
Shake out your feet if you've been on your toes.
And meet me in tabletop position.
Cat-cow starting from your pelvis lift the tailbone up and towards the ceiling moving towards the mid-upper back and broadening through your chest.
Exhale,
Cat.
Curl the tailbone under.
Around through the mid and upper back.
Press through your hands.
Inhale cow.
Exhale,
Cat.
Curl through the upper spine.
Move through each section of your spine one at a time.
And move so gently.
Lovingly.
Do one more.
And eventually meet me in neutral.
With active thread the needle.
Inhale your right arm up.
Exhale,
Pass it through your left.
Inhale up.
Channel.
One more.
Come back to center.
Inhale the left arm up.
Then exhale,
Pass it through the right.
Let's all do it one more here.
Coming back to the center.
Extend your right leg back.
Look over your left shoulder.
Come through center for gate pose.
Pivot your left knee.
To the side.
Extend your right leg out,
Right arm goes up.
And overhead.
Press the tailbone towards the body.
A little pubic bone curl.
Come back through center.
We'll switch sides.
Extend the left leg back,
Look over the right shoulder.
Back to center.
Pivot though right.
Set yourself up here for gate pose.
Shoulders over the rest.
Left arm goes up and overhead slight pelvic tilt.
Cross your hips forward.
And allow your breath to just wash over your entire body.
Coming back through center.
Child's pose.
Knees as wide as your mat or you can take the narrow version too and your hips back.
Arms come forward.
Allow yourself to melt here.
Walk your hands towards your knees.
And yourself in a comfortable seated position.
Hands over your heart.
And thank you all for showing up today.
Doesn't always have to be this great big thing.
Small,
Great things matter as well.
You matter.
Inhaling so much love and exhale compassion for yourself and others.
Let's take a deep breath in once more as a collective.
And exhale it out.
Thank you so much for joining me.
Have a great day.
