So just come to the head of your mat,
Grip your feet into the mat,
Knees bent,
Stand tall.
Give those shoulders a nice big roll backwards.
So you can have that feeling you're puffing the chest.
Arms facing forwards,
Nice long back.
Take the chance to relax your face and jaw.
Maybe place a big artificial smile on the face.
Which is then relaxed,
Wagging the bottom jaw.
Actually bring your lips back together.
Tip of the tongue in the root of the mouth.
Just take a moment to check in with yourself.
Was to fail.
Notice whatever stands out to you physically,
Mentally or emotionally.
I invite you now to join me in three lion's breaths to help start that process,
Releasing anything you've just noticed that no longer serves you.
Fully inflate the lungs,
Sink the tongue down to the chin and force all the air out.
Even bigger breath.
Last one.
I invite you now to start to consciously deepen your breath.
Coming into your Ujjayi,
Urshan and three-part breath.
If nothing else,
This morning,
Breathe deeply.
And as you do on your next inhale,
Sweep the arms high above you.
You can exhale,
Forward fold.
Take the whole exhale to come down.
Inhale,
Come halfway up,
Nice long flat back.
And exhale release yourself into your forward fold.
Step,
Jump or walk your way back into your plank position.
Bring the shoulders over the wrists,
Drop the knees if you need.
Exhale,
Lower yourself down through your Chaturangas.
Inhale to your backbender choice,
Squeeze the buttocks,
Puff the chest,
Nice long neck and back.
Next I pressed back into downward dog,
Just having a little walk or a wag.
Lion's Breath if you need it.
I invite you then to look to your hands and just walk your feet up the side of the mat to come into a yogic squat.
If it's too much at this point,
Just go into a forward fold at the head of the mat and we'll meet there.
Otherwise,
Open up the gates,
Use your blocks if you need.
If you're able to,
Just settle into the centre and roll the shoulders down and back.
Pressing the arms into the legs,
Legs into the arms.
Nice long neck and back.
And deepen those inhales and lengthen those exhales.
And on your next exhale,
Release the hands out,
Lift the hips,
Walk the feet underneath you for a forward fold.
And once there,
On the next inhale,
Sweep those arms forward,
Reaching high,
Standing tall.
Big inhale.
Think chair pose,
We're going to sit down into a little chair,
Tuck the tails,
Draw the arms back in.
You can always do prayer posture hands if you prefer.
They go a little bit deeper.
And deeper yet.
At Excel 4.
0.
Inhale,
Come halfway up,
Nice long neck and back.
So you can exhale,
Release yourself back into the forward fold.
Step,
Jump or walk your way back into your plank position.
Bring the shoulders over the wrists,
Drop the knees if you need.
And exhale yourself down through your chaturangas.
Inhaling to your backbend of choice.
And then X,
I'll press back into that dot.
Once there,
I think the left leg,
We're going to look to our hands and step the left leg forward.
Left knee over your ankle,
It doesn't matter how many attempts it takes.
High or low crescent lunge.
Sweep the arms above you.
Draw the arms back in,
Tuck the tail,
Sink the hips and reach the arms behind you.
Squeeze the buttocks.
Big breath.
As you hold this,
In a moment we're going to step forward by sweeping the arms down by the sides and stepping the right leg to join the left at the head of your mat.
So when you're ready,
Strong core,
Sweep the arms down,
Step to the front of your mat.
Once there,
On the next inhale sweep the arms high above you.
And then exhale,
Forward fold.
Take the whole exhale to come down.
Inhale,
Come halfway up,
Nice long neck and back.
So you can actually release yourself down.
Step,
Jump or walk your way back into your plank position.
Bring the shoulders over the wrists,
Drop the knees if you need.
And then exhale all that stuff down through those chaturangas.
Inhaling to those backbones of choice.
And an Axe that I'll press back into that dog.
Once in your downward dog,
We're going to look to our hands,
Walk our feet back up the side of the mat to go back into a variant of a yogic squat.
Again,
If there's too much,
Forward fold.
If the last variant we did is just what you need,
You can re-repeat that if you'd like.
Once you've opened up your gate or used your block.
I'm going to anchor the right hand on the floor.
Press the right arm into the right leg and inhale the left arm up to the ceiling.
Redistribute the weight through the feet and the hand.
Then exhale,
Release the left hand down,
Anchor it,
Left arm into left leg to give that stability and inhale the right arm up.
Big breaths.
Redistribute the weight if you can.
And exhale,
Release the right hand down.
So you can lift the hips,
Walk the feet underneath you for a forward fold.
Once you're there,
We're going to take the hands behind the back if it feels good,
Interlace the fingers and draw the arms over the top.
Little bends in the elbows.
If it's all too much,
Hands on the hips.
But try and let the heads hang,
Lifting the hips,
Tensing the thighs,
Pressing those heels onto the floor.
Whatever you end up with a long back and a bed of knees,
Inhale yourself up.
Drawer on the shoulder blades down,
Puff in the chest,
Hanging the head,
Slide in the chin to the ceiling.
When you're ready,
We're going to release the arms forward,
Reaching high,
Standing tall.
And then sit down into our little chairs again.
Tuck the tails,
Draw the arms back in.
You can always do those prayer posture hands again if you wish.
Go a little bit deeper.
MDP out.
And then Excel fourfold.
Inhale,
Come halfway up,
Nice long neck and back.
You can exhale,
Release yourself down.
Step,
Jump or walk your way back into your plank position.
Bring the shoulders over the wrists,
Drop the knees if you need.
And exhale,
Lower yourself down through those Chaturangas.
Inhaling to those backbones of choice.
Exhaling back into your down dog.
This time we're going to think right leg.
We're going to look to our hands and step the right leg forward.
It doesn't matter how many attempts.
Right knee over your ankle.
And once you're there,
High or low crescent lunge,
Sweep the arms above you,
Draw the arms back in,
Tuck the tails,
Sink the hips and reach those arms behind you,
Squeeze the buttocks,
Puff the chest.
Again in a moment I'm going to invite you to step forward.
When you're ready,
Sweep the arms down,
Stepping the left leg to draw the right to the head of the mat.
From here we can sweep the arms high above us.
But they're going to draw their arms back into the shoulders.
Transfer the weight to the right foot and then bring the left foot up behind us,
Taking hold of the ankle,
The foot or the toes.
And hold on to something.
Around the big toes.
Press the left foot away as you press the hips forward,
Trying to roll the knees together.
You can either stay here or come forward into a little dance,
Or if it helps,
We'll give you a little bit deeper for you,
More of a challenge.
Focus on that point that won't move.
And as you hold this,
Start to think Warrior II.
So when you're ready,
With a strong core,
We're going to release that left leg to the back of the mat.
We're going to set ourselves.
So right knee pointing through the foot,
Arms parallel to the floor and sink into your warrior two.
If you've crept forward with the torso like I have,
Draw the shoulder blade or the shoulders back,
Tucking the tail,
Gripping the feet into the mat,
Making sure that knee is pointing straight through the foot,
Not across the mat.
Reverse warrior.
Left hand,
Left leg,
Right palm to the ceiling,
Bring it over the top.
Stretch up,
Deep breaths.
We're going to do extended side angles.
We're going to keep the bottom half where it is,
But pivot the top half forward,
So you rest the right forearm onto the right thigh,
Reaching the left arm above you.
Shoulders and hips down.
If that's enough,
Stay there.
Otherwise,
Place the right hand onto the inside of the right leg,
Onto the floor,
Puffing the chest,
Sinking the hips,
And maybe bring that left arm over the top.
Wherever you ended up,
Think Reverse Warrior.
So when you're ready,
Exhale,
We move the left hand back to the left leg,
Bring the right arm back over the top,
Sinking back into that right knee.
We're going to do triangle pose,
So straighten both legs,
Arms parallel to the floor.
Reach forward with the right hand,
Pivot.
Right hand below the right knee.
Shoulders and hips stacked.
You can stay here.
Or slide down the right leg,
Bring that left arm over the top.
I hope it feels good for you.
Big breaths.
Start to think Reverse Warrior again,
So bend the right knee,
Take the left hand to the left leg,
Bring the right arm over the top,
Big breath.
And exhale with both hands forward,
Framing the right foot.
Sweep that right leg back into a plank.
Bring the shoulders over the wrists,
Drop the knees if you need.
And exhale over yourself down through your chest around us.
Inhaling to those backbones of choice.
And then exhale,
Press back into down dog.
Lunge breath if you need it.
And when you're ready.
.
.
I'm going to look to our hands and step,
Jump or walk away back to the front of our mat.
Forward fold.
Once there,
Engage the core.
Take the hands behind the back again,
Interlace the fingers and draw those arms over the top.
Again,
If it's still too much,
Hands on the hips.
But for now,
Let the head drip,
Hips lift.
When you are ready with the bend of the knees and the long back.
In Harusafa.
Draw those shoulder blades down,
Puffing the chest,
Draw the arms away.
Breathe into those shoulders.
When you're ready,
Release the arms above you.
And draw the arms back into the shoulders.
Transfer the weight to the left foot.
And then bring the right hand down to take hold of the right foot behind the buttock.
Draw the knees together,
Pressing out of the left foot,
Pressing the right foot away.
This may be enough.
You can hold on to something if you need.
We'll start to pivot forward into that little dancer.
You want to keep the right hip and shoulders squared off to the floor as best you can.
As you hold this,
Start to think Warrior II.
We're going to set the right leg to the back of the mat.
Set yourself before you go into it,
So your left knee is now pointing through the front foot.
Arms parallel to the floor and then sink into it.
Make sure that knee's not pointing across the mat,
It's pointing straight through the little toe.
Reverse warrior.
Right hand,
Right leg.
Left arm comes over the top,
Sinking back into that left knee.
Big breaths.
We're going to do extended side angles,
We're going to keep the bottom half where it is,
Left forearm,
Left thigh.
Right arm to the ceiling,
Bending that left knee.
If that's enough,
Stay there.
We'll place the left hand onto the inside of the left leg and bring the right arm over the top,
Keeping those shoulders and hips stacked.
Big breaths.
Again,
Keeping the bottom half where it is,
Reverse warrior.
Right hand to right leg,
Bring the left arm over the top.
Sink back into that left knee.
And now we're going to do triangle pose,
Both legs straight.
Palms parallel to the floor,
Reach forward.
Place the left hand below the left knee,
Stacking the shoulders.
You can stay here.
Or slide down the left leg,
Bring the right arm over the top.
Again,
Really trying to keep those shoulders zapped.
Start to think reverse warrior,
Right hand,
Right leg,
Bend the left knee,
Left arm goes over the top.
This time we're going to straighten both legs,
Bring the arms into L shapes and then turn ourselves to the side of the mat.
So whilst we've got our cactus arms.
You want to have those knees pointing in the direction of your toes.
And then we're going to maybe walk the feet a little bit closer in so you can sit down into a goddess.
Once you're sat,
If your feet have got underneath you like I am now,
Walk your feet wider.
Make sure the knees don't collapse forwards,
Draw them back.
Knees for the reach of the toes.
You haven't sat back yet.
Tucked the tail underneath.
We're going to have a little pulse.
Tuck the tail under.
Think five-pointed star,
We're going to reach up to the ceiling with the hands,
Come off the heels.
You're balancing on the balls of your feet.
Back down into your five-point,
Into your goddess,
Tail-tap.
See if you can go a little bit deeper.
Shoulder blades drawn down.
Five points in style,
Reach high.
And then down back into your goddess.
And as you hold the Goddess now,
So not bouncing as you want to,
We're going to exhale,
Twist to the left.
Look to see where that left hand's going.
Inhale back to the center.
Exhale,
Twist to the right.
Inhale back to the center.
Lion's breath if you need,
If it's building.
Five-pointed star,
Reach high,
Coming off the heels,
Draw the arms back in.
This time we're going to turn the heels backwards so we can anchor the feet on the floor.
We're going to do a forward fold.
If it's too much,
Hands on the hips.
Otherwise,
Exhale,
Reach forward as you lower yourself down into the forward fold.
At this point you may want to turn your toes in slightly.
Maybe you want to grip your feet into the mats.
A little sway of the hips from side to side or front to back.
All the while breathing deeply.
Breathing deeply.
The next inhale,
Come halfway up.
Turning the feet up to 45 degrees.
And then from here,
You can have a little bend of one knee,
Then the other.
That may be all you need to do.
Or if you want to bend one knee completely,
Straighten the other,
Holding.
Or floating.
And if you are doing this variance.
You're very welcome to add a little flourish when you get to each side,
You bring the opposite arm over the top.
And then go back to the other side,
Floating,
Doing the opposite.
Reaching over.
Just take your time,
Feel your body.
Feel how that warmth,
That energy,
That vitality is starting to spread through the body.
The tiredness is leaving you.
Your awareness is gone.
Is lingering within you.
Do a couple more.
When you're ready you can make your way back to the front of your mat.
Framing your front foot.
Swooping it back into a plank position.
Bringing the shoulders over the wrists,
Dropping the knees if you need.
Then exhale,
Lower yourself down through your Chaturangas.
Inhaling to those backbends of choice.
Accidentally back into your down door.
Launch by three minutes.
From here just lower yourself down into a tabletop.
And once there,
Inhale into a cow,
Belly's bulging into the floor,
Press out of the hands,
Lift the crown to the ceiling.
Exhaling up into your cat.
Chin and tail tucked.
And now just enjoy those bodies as you feel the space.
You feel the warmth.
Feel the energy coursing through.
Do a couple more.
Next time you come into a.
.
.
Inhale,
Come into a neutral table.
There's no rush.
From there,
You can walk your hands forward for a puppy pose,
Bring the front end down,
Having a little wag on the tail if it feels good.
And on the next inhale,
Come halfway up,
So you can walk your hands towards you,
Sitting your buttocks down into a child's pose.
Knees as wide as the mat if you wish or underneath you.
See if you can have your arms to your front.
And press out of the fingertips.
Have a little rock at the hips.
If it's too much,
Just have your arms by your sides.
For a few breaths.
Okay,
Still in the center.
With the hips and then create prayer posture hands.
We lower the elbows to the floor.
Bring the hands above the head,
Maybe walk the elbows closer together so you're hugging the side of the head.
Press out of the elbows,
Working the buttocks to heels as you press the palms together.
Either holding statically or again having a little rock at the hips if it feels good.
And on the next inhale,
Recover yourself into a tabletop.
Press back into our downward dog.
We're going to do a pigeon or deer with the right leg.
If you'd like to start it with a scorpion tail,
Where you stack the right tip on top of the left,
Pressing out of the front end,
Or a three-legged dog,
Then do,
Or just stay on the downward dog.
Either way,
When you're ready,
Look to your hands and sweep those right shins through to the front of your mat.
Going into your pigeon.
Using a block if you want for that right buttock and thigh or actually rest onto your right buttock and thigh for a day.
Lengths and through the body.
Lean into the left over the centreline staying high or going low.
Maybe at this point you need to be on your back or in a seated figure of four.
But wherever you end up,
Just let those deep,
Long breaths flow.
When you're ready,
I want you to come onto your right buttock and thigh if you're not there already.
Come back up onto your hands and then bend the left knee.
So both legs are bent,
Your little L-shaped legs sat on your right buttock and thigh.
And exhale,
Twist around to the right,
Looking over the right shoulder.
Gently levering with that left arm off the right leg,
Puffing the chest.
Breathing deeply into that rotation.
This is enough to stay here,
Otherwise anchor the right hand on the floor,
Lift the buttocks off the deck,
Bring the left arm over the top,
Press out of the bottom hand,
Reach away with the top hand,
Breathing into that left hip and hip.
And exhale,
Slowly lower yourself down.
And from here you can sweep both legs back into a plank position.
You can press back into a downward dog,
Having a little walk or a wag.
I'm going to think about the other side.
If you want to do your scorpion tail or three-legged dog,
Then do.
Or just stay in your downward dog.
Rest it at the front end.
And when you're happy,
Look to your hands and sweep the left shin through towards the front of your mat.
Sinking into that pigeon using a block if you want for that left buttock and thigh or rest on it completely.
And when you've chosen which ferrent you're after,
Lengthen and lean into it.
Rolling the shoulder blades down,
Maybe going lower,
Maybe modifying completely.
But breathe.
And feel.
On your next inhale,
Come back up onto your hands.
Sit onto your left buttock and thigh if you're not already.
Bend the right leg so you're in those L shapes sat on your left buttock and thigh.
As you sit tall,
Exhale,
Twist around to the left.
Maybe gently levering with that right hand off the left leg as you puff the chest.
Breathe into that rotation.
Again,
This may be enough.
You can anchor the left hand on the floor,
Lift the buttocks off the deck,
Bring the right arm over the top.
Press out of the bottom hand,
Reach away with the right hand and breathe through that right And then slowly lower yourself back down.
Sweeping the right leg forward enabling you to come into a cross-legged posture or diamond legs or any seated posture that works.
Maybe set or block or cushions.
When you're ready,
Inhale the arms above you.
Pivot at the hips and exhale forward fold.
And we walk those hips back.
Maybe tug.
Those shoulders.
Maybe just settle into the center.
Letting yourself melt.
As you pray.
The next inhale will come halfway up.
You can walk yourself back upright.
It's coming into a seated posture of choice.
I'd like you to join me in a final round of Calabasie,
Half bellows breath,
Combining in a breath hold.
If you'd rather do a different technique or some extra stretches,
Feel free.
You can have a hand on the tummy if you wish.
Otherwise,
Nice long neck and back,
Lips gently touching.
And for those who'd like,
Let's begin.
Flush yourself with any remaining negativity,
Tiredness,
Fatigue.
Snapping the tummy in and out,
Forcing the exhale through the nose and then passively releasing the tummy,
Allowing the lungs to reinflate through the nose.
20 more before we release and take a breath hold for those you like.
I want to help you release and take the biggest inhale you can manage and hold it.
Fully inflate those lungs.
Hold them.
Swarming Draw the chin to the spine,
Engage the pelvic floor and as you squeeze the pelvic floor,
Keeping the chin drawn in and the spine long.
Feel that breath hold.
Freelance.
Fusing you with vitality and energy.
Fillets absorbing.
Any remaining limiting beliefs or negativity.
That exchange will be faster for some than others.
You'll know when it's complete because the body will tell you you can hold no more.
There's no rush,
But when you get to that point with an open mouth and a cathartic sigh,
Just let it all go.
And when you do release,
Smile.
Savour the return of that first breath.
Sitting in the feeling of balance and calm.
Yet conversely energy and vitality.
As you savour those feelings,
Place the left hand onto heart centre,
Right hand on top.
Draw the elbows in,
Hug yourselves tight.
Smile at that incredible body.
And then turn your smile to the day that's waiting for you,
That gift of an extra day.
To set the tone for that day,
Invite to say the following affirmation to yourself.
Today I will focus on what I have.
Not what I lack.
Today I'll choose gratitude.
Today I'll meet the world with patience.
Love and compassion.
Today I'll be the change I wish to see.
The purity of heart.
Of purity of speech.
And for purity of mind,
The light in me sees and salutes the light within you.
Namaste.
Please take your time,
Everyone.
Thank you so much.
It was lovely to see you all.
