Good,
So just start coming into your Mountain Pose.
Gripping your feet against the mat,
Knees bent.
Down tall.
Let's get those shoulders a nice big roll.
Nice familiar way to.
Let's land on your mat.
Interesting if you will.
Getting spacious.
A little bit tight,
A little bit clunky.
Either way,
When you're ready,
Go back the opposite way.
Draw the shoulder blades down,
Arms facing forwards and then if you'd like three lion's breaths just to help start to release and balance you.
Even bigger breath.
Last one.
Good,
Now if it feels good,
Lower those chin to the chest and just explore the neck,
Gently rocking the chin across the chest.
That's maybe enough and that's okay.
You wish to take it into a large circle.
You can go about the opposite way when you're happy.
And then you can bring the head back into the centre.
Just take the chance once you're standing tall to relax the face.
Maybe a big artificial smile.
Be wounding the bottom jaw and releasing any tension that may be there on the knee.
Make sure you bring your lips back together,
Tip the tongue in the roof of the mouth.
Let that bottom jaw hang within the closed mouth.
Just feel the gentle breath now.
No efforts,
No control.
Aiding your post-exit.
Start to slow to connect and to feel.
And understand where you're starting from.
In a moment I'm going to invite you to join me in some standing calabate,
Half bellows breath.
If you'd rather do a different technique or if you know you get dizzy doing this and you'd rather do it seated or kneeling,
That's your choice.
If you'd like to just sit back a little bit.
Place your hands on your thighs,
You can have a hand on the tummy if it helps.
With a nice long neck and back,
Lips gently touching.
Let's begin.
Keep snapping those tummies in and up,
Forcing the exhale through the nose.
Then passively release the tummy,
Allowing the lungs to reinflate through the nose.
And then repeat.
Try and focus on the depth of the breath and build the pace.
Using this powerful breath to flush yourself of any tiredness this morning,
Any resistance to your practice,
To you or your day.
Feel that heat,
That energy,
That vitality build within you as we do another 30 and then release to our natural breath.
And then we do a happy release.
At the gentle breath return.
If you're feeling dizzy lay yourself on the floor and elevate your legs.
But when you're happy,
Just start standing tall,
Rebuilding your mountain pose,
Ripping the feet into the mat.
Knees bent,
Long back,
Draw the shoulder blades together.
Turn the palms forward so you can engage the arms as well as the legs and lengthen through the neck.
Really relaxing the face and jaw if required.
Just feel that energy,
That vitality.
Coursing three.
Now when you're ready,
Start to deepen your breath,
Coming into your Ujjayi Ocean in three-part breath.
And as you do on the next inhale,
Sweep the arms high above your breath,
The movement.
You can exhale forward fold,
Take the whole exhale to come down.
Inhale,
Come halfway up,
Long flat back.
Try and lengthen through the neck and back.
Then on the exhale release yourself into the forward fold.
You can step,
Jump or walk your way back into a plank position.
And once in your plank,
You can bring your shoulders over the wrists,
Drop the knees if you need,
And then exhale,
Lower yourself down through your Chaturangas.
So you can inhale to your backbend of choice,
Whether it's a baby Cobra this morning.
Or a cobra or an apple dog.
It makes no difference.
Just feel what your body needs,
Not what your ego thinks you should be doing.
And wherever you've ended up.
Exhale,
Press back into down dog.
And then just have a.
.
.
Walk or a wag of the dog.
Just to help start to spread that energy and vitality.
Helping you understand where you're.
.
.
Body is holding the tension and tightness.
Where your space is inherently.
And then breathe into that space.
Breathe into the areas that need to be released and then release both equally those long slow exhales.
When you're happy,
Lift your hands and just walk your feet up to the side of the mat to come into your yogic squat.
To open up the head.
Use your blocks if you need and if it's too much,
Forward fold.
We'll meet you there in a moment.
Otherwise,
Search into the middle.
And if you're able to,
Roll the shoulders down and back,
Press your arms into your legs,
Legs into your arms,
Nice long neck and back.
Off the chest,
We're not arching the spine.
Work the pelvic floor with every exhale.
As you breathe.
And when you're happy,
On the next exhale,
Release the hands down,
Lift the hips,
Walk the feet underneath you for a forward fold,
Dropping down.
Bend the knees if you need.
If you're feeling loose maybe take the hands behind the back so you can interlace the fingers Draw the arms over the top.
Cheat on the chess.
Lifting the hips high.
If it's too much,
Hands on the hips.
Either way,
With a long back,
A bend in the knees and the core engaged,
Inhale yourself up.
And once you're upright,
Draw the shoulder blades down.
Huff the chest,
Draw the arms away from the back.
Maybe slide the chin to the ceiling as you breathe into the chest.
And on the next inhale,
Sweep the arms high above you,
Reaching high.
And then think chair pose.
Sit down into a little chair.
Tuck the tails,
Draw the arms back in.
And then go a little bit deeper.
And then DP it.
You can exhale fourfold.
Inhale,
Come halfway up,
Long flat back.
You can actually release yourself down.
Transfer the weights to the right foot.
Sweep the left leg up.
Either stay here,
If you're feeling a little bit wobbly today,
Or you can sweep the arms down by your sides for an aeroplane.
Lengthening through the torso.
Fight the balance as best you can.
You can even reach the arms forward for a warrior three if you'd like.
Either way.
If you've ended up,
Slowly step to the back of the mat with the left foot.
Sweep the arms above you.
Draw the arms back at the shoulders and when you're ready,
Sink into a high or a low crescent lunge.
Squeeze the buttocks,
Reach the hands behind you,
Puff the chest,
Drop the left knee if you need.
Think warrior two,
We're going to windmill the left hand behind us,
Opening ourselves up to the side of the mat.
Make sure that front knee is pointing through the toes and then sink into it.
Big breath.
Big triangle pose,
We're going to straighten the right leg now.
Reach forward with the right hand,
Pivot,
Place the right hand below the right knee,
Stacking the shoulders and hips,
That may be enough.
Or maybe slide down the right leg,
Bring the left arm over the top.
Big breaths.
Start to think Reverse Warrior.
So we're going to windmill the left hand back,
Bend the right knee,
Bring the right arm over the top,
Sink into it.
And start to think extended side angle.
We're going to keep the bottom half where it is,
Windmill the right forearm to right thigh and reach the left arm up to the ceiling.
That's enough,
Stay there or place the right hand onto the inside of the right leg and again bring the left arm over the top.
Whatever works for you.
Start to think Warrior II.
Keep the bottom half where it is,
Bring the torso back up,
Arms parallel to the floor,
Looking through the front index finger.
Then exhale,
We move the left hand forward,
Framing the right foot.
And then there we're going to just walk the right foot out to the side of the mat.
So the right toes point in the direction of the knee,
The right ankles in front of the knee.
And you can either stay up high.
Or you can go down onto your left knee.
Or you can even go down onto your forearms.
Just be kind to yourself from wherever you end up.
Just have a little explore maybe straightening the right leg and sinking back into it,
Maybe dropping the left hip.
Wherever you end up,
Just breathe and feel.
And explore slowly and gently.
Not forgetting about the neck and the shoulders and the chest.
Trying to create space in there too.
Then when you're ready.
.
.
Right,
Come back up onto your hands.
Raise the left leg and think scorpion tail,
Right leg.
I'm going to sweep that right leg back,
Stacking the right tip on top of the left,
Curling the foot around to the small of the back,
Pressing out of the front end.
Big breaths.
Big fallen star.
So we're going to bring that right leg through and take the right leg to the left side of the mat,
Reaching up with the left arm.
You can have the right leg raised so we can rest it on the floor or even drop the right knee if you need.
And then think scorpio tail again.
We're going to sweep that right leg back.
Both hands on the deck,
Pressing into the front end.
Big breath.
And then start to think Pigeon or Deer Right Leg.
Look to the hands and sweep the right shin through to the front of your mat.
Sinking into a pigeon.
Resting onto your right buttock and thigh for a day.
Or if it's too much today,
Just go into a figure of four variant,
Either lying or seated.
If you are doing a pigeon or deer,
It'll allow shaping that right ankle.
Lengthen through the spine,
Leaning over the centre line to the left.
And then find your stretch and breathe.
Deepen those inhales.
Lengthen those exhales Do more breaths on this side.
On the next inhale come back up onto your hands.
Can roll onto our right buttock and then draw the left knee in and extend the right leg for a little hurdler as if you're jumping over a hurdle.
You can always use a block or a cushion to give you some height to place underneath the right buttock.
This will help you have your knees in line with your hips.
Hands behind you,
Shoulder blades drawn down and then squeeze the buttocks,
Lift the hips up to the sky,
Press the foot into the floor.
You can either stay on your hands or go onto your forearms or lie completely flat.
If none of these work,
Just go on to your right hand side.
Support the head and take hold of the left foot and create the equivalent stretch.
Whatever you wind up.
Breathe.
And be kind.
Keep squeezing those buttocks,
Lifting the left hip up to the ceiling,
Pressing the left foot into the floor.
If you're up on your hands,
You might enjoy hanging the head off the back.
If you're lying on your side,
I'd like to change sides.
Went down low and would like to come back up onto your hands.
And then from there,
You can roll onto the right buttock,
Sweeping the left leg forward,
Because we're going to the other side of our little hurdler.
We're going to roll onto the left buttock,
Bring the right leg behind us.
And again,
If you want those blocks or cushions to sit on,
Then do.
Hands behind you.
Squeeze the right buttock,
Press the right foot into the floor.
Need to,
You can go down deeper onto your forearms or your back or if you feel at this point it's too much for that knee.
On the left hand side.
Creating an equivalent stretch by taking hold of the right foot with the right hand.
And breathe.
Big breath.
When you're happy.
On the next inhale we're going to come back up onto our hands.
We're going to roll onto our left buttock.
And from there,
We can sweep both legs behind us,
Coming into a table top.
And again do the other side of our stretch.
Flow but before we do just take the knees hips width apart.
And once there,
Inhale into a cow.
Bellies ballooning to the floor,
Press out of the hands,
Lift the crown to the ceiling.
Exhaling up into your cat,
Arch the spine,
Chin and tails tucked.
Now just float between the two.
Following your breath.
Listening to your body.
Using your awareness with each breath.
Each movement.
Each end posture.
When you're happy,
We'll come back into a neutral table and just walk our hands forward for a puppy pose.
Lie on the front and down.
A little wag of the tail.
If you need to,
Soften it by taking the buttocks to heels.
If you want to deepen it,
Slide the hands further forward or maybe even come up onto your fingertips to give you height in which to drip down into.
Either way,
Listen to what your body needs.
Right,
On the next inhale,
Come back up into a tabletop.
Tuck your toes,
Play the fingers,
Grip into the mat and press back into that lock.
Have a little walk,
Go to work.
Look to your hands,
We're going to walk the feet up the side of the mat to come back into a yogic squat again.
If it's too much,
Forward fold and again we'll meet you there,
Otherwise open up the gate.
Use your blocks again if you need for your heels or your hands or to sit on.
When you're ready.
If you can,
Anchor the left hand on the floor,
Press the left leg into the left arm and vice versa.
And inhale the right arm up,
Puff the chest,
Redistribute the weight through all your points of contact.
Big breaths.
Broad Smiles.
Exhale,
Release the right hand down.
Anchor the right hand on the floor.
Right leg,
Right arm.
Press them together as you inhale the left arm.
Puff the chest.
Redistribute the weight.
Then on the exhale,
Release the left hand down,
So you can lift the hips,
Walk the feet underneath you if you're forward fold.
Dropping down.
When you're happy with a strong call,
The next inhale,
Sweep the arms forward,
Reaching high,
Standing tall.
Think chair pose.
Exhale,
Sit down into your chairs.
Tuck the tails,
Draw the arms back in.
We can do prayer posture hands.
And go a little bit deeper.
Make sure the knees haven't collapsed inwards.
Knees in line with the hips.
And DP out.
In Excel fourfold.
Inhale,
Come halfway up,
Long flat back.
You can exhale,
Release yourself down.
Transfer your weight to your left foot.
Sweep the right leg up,
Either staying here if you're feeling wobbly or a block.
Or come into your aeroplane,
Sweeping the arms down by both sides.
You can always sweep the arms forward for a warrior three,
Ground the left big toes,
Lengthen through the torso.
It may be easier on this side to balance,
Maybe not,
Either way.
Enjoy your body.
Savour those breaths.
When you're happy,
Step to the back of the mat with the right leg.
Sweeping the arms above you so you can prepare yourself for a high or low crescent lunge.
So draw the arms back in,
Tuck the tails and then sink into it.
Squeeze the right buttock,
Reach the hands behind you,
Puff the chest,
Big breath.
Think warrior two,
We're going to windmill the right hand behind us,
Opening ourselves up,
Adjust your gait so your left knee is pointing through the toes and then sink into it.
If you crept forward with the torso,
Draw yourself back.
Tuck the tail underneath,
Make sure that knee is pointing straight ahead,
Not off at an angle.
Start to think triangle pose,
You'll straighten the left leg.
Reach forward with the left hand,
Pivot,
Left hand,
Left knee,
Or below it.
Puff the chest,
You can stay here.
Or you can slide down the left leg,
Bring the right arm over the top.
You don't have to.
Big breath.
Start to think reverse warrior.
So you windmill the right hand to the right leg,
Bend the left knee,
Bring the left arm over the top.
Squeeze those buttocks.
Up to the extended side angle.
So we'll keep the bottom half where it is,
Left forearm,
Left thigh,
Bring the right arm above you.
You can stay there,
Or you can place the left hand onto the inside of the cup.
Left leg,
Bring the right arm over the top.
And if you are doing that last variant,
Then press the arm into the leg and the leg into the arm to give you stability.
Think warrior two,
When with the right hand behind you,
Bottom half stays still.
Breathe into your warranty.
Then exhale,
Windmill the right hand forwards,
You're framing the left foot.
Think scorpion tail,
Sweep that left leg back up into a scorpion tail,
Press out of the front leg.
Front hands even.
Stop to think three-legged dog if you prefer,
Or stay in a downward dog.
As you hold your variant we're going to do a What I'm.
A wild thing or rock star.
So think left leg,
We're going to bring the left leg down and through and stick it out to the right side of the mat.
You can keep the left leg off the deck or rest it on the floor or even drop the knee underneath if you need.
Press out of the bottom hand.
And now start to think scorpion tail,
Sweep that left leg back and through.
Whatever variant you're doing,
Press out of the front end.
Big breaths.
And now start to think pigeon or deer.
Look to the hands and swoop the left shin through.
Coming into a pigeon.
Resting onto your left back and thigh for a day.
Or going into a figure of four.
Be kind.
May be different on the sides so find your stretch as you lengthen.
Lean into it.
Lengthening and softening over it.
As you let the breath flow through it.
Relax the jaws.
Deepen the breaths.
And soften the body around the stretch.
Two more breaths.
When you're ready,
If you went down low come back up onto your hands.
From there you can roll onto your left buttock and thigh and sweep the right leg forward,
Coming into a cross-legged posture or diamond legs or straight.
You can sit on your blocks or cushions if you need,
Maybe walk the hips backwards to make it feel stable.
And then on the inhale,
Reach the arms above you.
Long neck and back.
And then exhale,
Twist to the right.
Right hand down behind you,
Left hand on the outside of the right leg,
Puff the chest,
Look over the shoulder.
Try and sit even taller.
Run small,
Even broader.
And allow the breath to flow even deeper.
On the next inhale,
Come back into the center,
Reach high.
And an exhale twist to the left.
Left hand down behind you,
Right hand on the outside of the left leg.
Sitting tall,
Puffing the chest as you close the eyes and have a soft gaze.
And then breathe.
Deepening those inhales.
Lengthening those exhales.
On the next inhale,
Come back into the centre,
Reach high.
Pivot to the hip,
So when you're ready,
Exhale,
Forward fold.
Maybe walk the hips backwards,
Maybe tug those shoulders to create space.
If and when you're ready settling into the centre.
And then melt.
As you breathe.
As you feel.
On the next inhale,
Come halfway up.
You can walk yourself back upright,
Coming into a seated posture of choice.
We're going to finish off with a final round of Kalabhati,
Releasing into your natural breath.
If you'd rather just sit with your natural breath or do a different technique or some extra stretches,
That's your choice.
Otherwise,
Hand on the tummy if you need.
Long neck and back,
Lips gently touching.
And when you're ready,
Let's begin.
Use this final opportunity to flush yourself of any negativity,
Any remaining resistance or tiredness or fatigue,
Anything that's going to prevent you from blooming into the best version of you today.
20 more before we release to our natural breath.
And just let the breath release.
Natural breath,
Return home.
As you sit tall.
Eyes closed or a soft gaze and feel.
Smile as the gentle breath returns the Energy and vitality courses through you,
Tingling.
Revitalizing.
Spreading.
As it does,
Place the left hand onto heart centre,
Right hand on top,
Draw the elbows in,
Hug yourselves tight.
And then smile at the day ahead.
And say the following affirmation to set the tone for the rest of your day.
Today,
I will focus on what I have.
That's what I like.
Today I'll choose gratitude.
Today I'll face challenges.
With courage and grace.
Today I'll choose resilience.
Today I'll meet the world with patience.
Love and compassion.
Today I'll become the change I wish to see.
The purity of heart.
A purity of speech.
And for purity of mind.
The light to me sees and salutes the light within you.
Namaste.
Please take your time.
Thank you so much,
Everyone.
It was lovely to see you.
Have a fabulous day.
