Good.
So just start to get comfortable,
Find a seated posture of choice that's going to work for you this morning.
Don't have to be cross-legged.
That's going to enable you to start to settle.
If you're feeling tight,
Just use a block or a cushion to give you some height to take the pressure off the hips or the knees or the ankles.
If you'd like to.
I invite you to join me in three lion's breaths just to help release and balance you.
Fully inflate the lungs,
Stick the tongue down to the chin and then force all the air out.
Even bigger breath.
Last one.
Get the chance to relax the face and draw now.
Let me place a big artificial smile on the face.
But the whole face contract.
And then relax it.
Waggle in the bottom drawer.
Just releasing any tension that may be there unwittingly.
Eventually bringing your lips back together.
Of the tongue and the roof of the mouth.
Just allow that bottom drawer to hang within the closed mouth.
And then to take your awareness down to your toes.
Curl the toes under to the soles of the feet and feel them engage.
And then relax,
Wiggling the toes.
And go to your ankles.
Above your ankles to your calves and squeeze them tight.
And then relax.
And go to your knees.
Get above your knees to your buttocks and thighs and squeeze them tight.
And then relax and just nestling yourself into your seat.
And trace along the base of your spine,
Along your pelvis to the base of your spine.
And then scan up.
As you do try and grow upwards lengthening through the back.
When you reach the point and there's no rush to get there that your shoulders connect give the shoulders a nice big roll forwards Going about the opposite way when you're ready.
And just let the shoulder settle.
You can then lower the chin to the chest And if it feels good,
Gently rock the chin from left to right.
Just exploring those next.
Again,
This may be enough.
I always take that into a large circle.
Back of the head across the shoulders,
The chin across the chest.
Going about the opposite way.
So you can bring the head back into the centre.
Just sit nice and tall as if I'm drawing you up from the top of the head of the crown to the ceiling.
Just follow the next gentle breath into the centre of you.
Just feel the gentle push and pull of those breaths.
No efforts,
No control.
In a moment,
I'm going to invite you to join me in some Himalayan alternating nostril breath.
Culminating in a breath hold for those who'd like.
You can do a different technique or just sit with your natural breath,
Your choice.
If you are going to join me,
I invite you to bring your hands into mudras,
Index,
Fingers and thumbs together,
Splaying the hands,
Letting the hands rest somewhere on your lap.
Using your nose throughout.
I invite you now to exhale,
Empty the lungs as quickly as you can.
Inhale the right arm up.
Take the whole inhale to bring the right arm above you.
And then hold the inflated lungs.
Keep holding as you bring the right hand down.
Close off the right nostril.
Exhale to the left.
All the empty lungs.
Keep holding as you lay the right hand down.
Inhale the left arm up,
Drink the breath in through the nose,
Into your belly,
Then your chest.
And home.
Keep holding as you bring the left hand down,
Close off the left nostril,
Exhale to the right.
Hold the empty lungs.
Keep holding as you lower the left hand down.
Inhale the right armour.
And hold.
Keep holding as you bring the right hand down,
Close off the right nostril,
Exhale through the left.
And hope.
Keep holding as you lay the right hand down.
Inhale the left arm up.
Savour those deep breaths.
And hold.
Keep holding as you bring the left hand down,
Close off the left nostril,
Exhale to the right.
And home.
Keep holding as you lower the left hand down.
Inhale the right arm up and whole.
Keep holding as you bring the right hand down,
Close off the right nostril,
Exhale through the left.
And whole.
Keep holding as you lower the right hand down.
Inhale the left arm up.
I'm whole.
Keep holding as you bring the left hand down,
Close off the left nostril,
Exhale to the right.
And home.
Keep holding as you lower the left hand down.
Last round.
Inhale the right hand up.
And hold.
Keep holding as you bring the right hand down.
Close off the right nostril.
Exhale to the left.
And whole.
Keep holding as you lower the right hand down.
Inhale the left arm up and whole.
Keep holding as you bring the left hand down,
Close off the left nostril,
Exhale through the right.
And hold.
Keep holding as you lift the left hand down.
Now take the biggest inhale you can manage and hold it.
Fully inflict those lungs.
Hold them,
Swallow,
Draw the chin to the spine,
Engage the pelvic floor,
And as you do,
Relax your arms and shoulders.
Eyes closed or a soft gaze and just let yourself feel.
The breath hold builds,
The energy builds.
Eventually reaching a point you can hold no more,
But there's no rush.
And then when you do,
With an open mouth and a cathartic sigh,
Just let it all go.
Smiling once the breath is released.
To underpin your gratitude for the return of those sweet Gentle breath.
Letting any calm,
Peace or stillness wash over you this morning.
And when you're ready,
Start to consciously deepen those breaths.
Coming into your Ujjayi ocean and three-part breath.
If nothing else,
Breathe deeply.
Try to reuse the nose for the inhale and the exhale if you can but if not just control the breath so you're breathing deeply taking twice as long to release the exhales.
Engage your vagus nerve to help release.
Relax and soothe you.
On the next inhale reach the arms high above you,
Grow to the ceiling.
Then Excel for.
Walk the hips back if you need.
Tug those shoulders if you need.
Right shoulder to the left.
Left shoulder to the right as many times as you feel you need to to upgrade space.
Big breath.
Modifying in any way to suit you today.
Next inhale come halfway up can walk yourself back upright taking the hands behind you extend the legs forward enough so you can gently windscreen wipe the legs nice and slow over the opposite shoulder to the knees nice long back bends in the elbows gripping into the mat to just let the blood's returning to the leg.
You use the simple slow deliberate movement.
To connect.
To feel.
To align.
Next time the legs come over to the right hand side we're going to sit onto the right buttock and thigh Legs and L shapes as best you can.
Sit tall.
And when you're ready,
We're going to exhale,
Twist around to the right.
Looking over the right shoulder,
Puffing the chest,
Drawing the shoulder blades down.
And then breathe deeply into that rotation.
Deepen those inhales.
And lengthen those exiles.
If this is enough,
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 left hand.
Squeeze the buttocks.
Big breath.
When you're ready you can lower yourself back down.
Go across to the other side.
The same as me sitting on your left buttock and thigh,
Left buttock and thigh.
X and L shapes sitting tall and when you're ready.
Exhale,
Twist around to the left.
Looking over the left shoulder.
Huffing the chest as he rotates,
Drawing the shoulder blades down.
Closing the eyes or having a soft gaze and then just breathe deeply.
This is enough.
Stay here.
Otherwise,
Anchor the left hand on the floor,
Lift the buttocks off the deck,
Bring the right arm over the top,
Squeeze the buttocks,
Stretch away with the right arm.
Press out of the left hand,
Big breath.
So you can exhale slowly,
Come back down into both buttes,
Bring in the legs.
So your feet are together.
Making diamond legs as you walk the heels towards you and then have the hands behind you.
Once you're sitting tall,
Have a little flap of the wings.
Large ring beats feels better for you.
When you're ready.
We're going to bring the hands forward taking hold of the ankles.
Walk the hips backwards this helps the pelvis tilt forward you can always sit on a block And when you're ready,
We're going to inhale,
Lengthen through the back,
Puff the chest forward,
Nice long neck.
And as you lean forward,
Keeping the back long,
Gently press the arms into the legs,
Legs into the arms.
Try not to slouch and arch the back.
Try and puff the chest forward.
Lengthen through the neck breathing into those Big breath.
And on the inhale slide the legs forward crossing large diamonds again you can sit on blocks or cushions if you need when you're ready Inhale the arms above you.
Feel the length.
And then exhale,
Twist to the right.
Right hand out behind you left hand on the outside of the right leg puff the chest Go over the right shoulder before closing the eyes or having a soft gaze and then breathe.
The next inhale come back to the center reach high And exhale,
Twist to the left.
Left hand down behind you Right hand on the outside of the left leg,
Puff the chest.
Or looking over the left shoulder.
Feeling tall.
Really deep.
The next inhale come back to the center reach high Move it to the hips and when you're ready,
Exhale forward fold.
Walk those hips backwards.
Tug those shoulders if you need.
Settling into the centre if and when you're happy.
Deepening those inhale.
Lengthening those exhales.
When you're happy.
On the next inhale,
Come halfway up.
So you can walk yourself back upright.
We'll extend both legs,
Legs hip width apart,
Little bends the knees.
You're gonna walk the hips backwards.
You can always sit on your blocks or cushions if you need.
Little L shapes in the ankles.
So on the inhale,
You can lengthen through the spine and then exhale,
Walk yourself down.
Just use those arms on the outside of the legs to stop them from rolling out.
Try and keep those L-shaped.
To get the calves involved and then press the heels away.
Press the tops of your thighs.
Tense them and then have a little tug of the shoulders.
Feel like you create space you can re-length them through the spine on an inhale and then exhale walk yourself down maybe taking hold of your feet if you're near them but you don't have to it's not a requisite.
Once you have a stretch in those hamstrings and backs.
You're in the right place for you today.
Those little l shapes in the calves if you can And from here.
.
.
Strong core we're going to release the hands to the floor inhale come halfway up walk ourselves back upright from there we can sweep the legs behind us and come into a tabletop Bring the knees together,
Hips over the knees.
And then from there,
We're going to draw a circle of the hips in any direction.
Nice and slow.
Just enjoying the space that you have.
And acknowledging equally the areas that feel tight and clunky.
You go back the opposite way.
When you're happy you can come back into the center.
Take the knees,
Hips with the palms.
And when you're happy,
Inhale into a cow.
Bellies,
Balloons to the floor,
Press out of the hands,
Lift the crowns to the ceiling.
Exhaling up into a cat,
Arch the spine,
Children's tail.
And I'll just ripple those back.
And the whole exhale to come up into your catch.
Bowl inhale to come into your car.
As we do a couple more.
On the next inhale come into a neutral table And then walk your hands forward for a puppy pose,
Laying the front end down.
Just having a little wag at the tail.
Help you explore it you can only soften this by taking the buttocks down to the heels You can just hold it and breathe into it.
Whatever works for you.
Breathe deeply into those armpits across the chest,
The back.
On the next inhale you can recover yourself into a tabletop tuck your toes,
Splay the fingers,
Grip into the mat,
And then press back into a down dog.
Having a little walk or a wag.
Helping you feel,
Connect and explore.
So when you're ready.
You can look to your hands and walk your feet up the side of the mat to come into your yogic squat.
If it's too much,
Go into a forward fold.
Otherwise,
And we'll meet you there in a moment.
Otherwise,
Have a little rock of the hips to help open up the gate.
You can always put your heels onto a block or your hands onto a block or sit onto a block.
If you'd like to,
Roll the shoulders down the back.
Press the elbows into the legs,
Legs into the elbows and breathe into it.
Deepen those inhales.
And lengthen those x out.
Working the heels towards the neck,
Working the pelvic floor with every exhale.
And when you're ready,
On the next exhale,
Release the hands down,
Lift the hips,
Walk the feet underneath you for your forward fold,
Dripping down.
Use a block if you need or bend the knees more.
If you're feeling loose enough.
Take the hands behind the back.
Interlace the fingers and draw the arms over the top.
Little bends in the elbows.
Chin on the chest to encourage the heads to hang.
If it's too much,
Hands on the hips.
The long back a strong core inhale yourself all the way up control the shoulder blades down,
Puffing the chest.
Hanging the head,
Breathing into those chest.
Then we'll release,
Interlace the fingers at the front,
Palms away,
Chin on the chest,
Little bends in the elbows,
Either holding statically or hitching those shoulders forward and turn.
You just feel.
And explore.
And breathe.
Next inhale reach the arms high above you,
Standing tall reaching high.
And then exhale,
Forward fold.
Take the whole exhale to come down.
Inhale come halfway up long flat back and neck Alexa,
Release yourself into a forward fold.
Jump or walk your way back into a plank.
Bring the shoulders over the rest,
Drop the knees if you need.
And then exhale,
Lower yourself down through your Chaturangas.
So you can inhale to your backbender choice,
Whether a baby cobra.
Or a cobra,
We go a little bit deeper.
Or an upward dog where you go DPS.
Be kind to yourselves as you press out of the hands,
Puff the chest forward,
Lengthen through the neck and squeeze the buttocks.
Wherever you've ended up,
Exhale,
Press back into Down Dog.
A little walk.
Wag or lion's breath,
Whatever helps.
Then lower ourselves down onto our knees and come into a child's pose so you can either keep the knees under you take the knees as wide as the mat you can have your arms to your front or by your sides whatever works just have a little explore and then soften a deep breath to explore and release.
Be firm in the center.
Your arms to the front if you can so on the exhale you can walk the hands across to the left Pressing out of the fingertips,
Breathing down the right hand ribs.
Try not to lean out to the left.
If anything,
Take the hips back to the right.
As you deepen those inhales.
And you lengthen those exhales.
The next inhale bring the hands back to the front you'll anchor the left hand at the front and when you're ready exhale thread the right arm underneath the left so you're threading the needle tucking and lowering the right shoulder and the head can press out of the left arm.
Or if you prefer,
Have a high left elbow to the side to gently lever from.
Wherever you end up,
You redistribute the weight as you breathe into that rotation.
Breathe into that shoulder.
When you're ready with the core engaged on the next inhale recover yourself into a tabletop the knees are breaking before we do the other side So press back into a downward dog when you're happy.
A little walk or a wag.
Again,
Just noticing how your body is warming and softening.
Your awareness is lingering.
Your breath may be deeper than you.
From here you can lower yourself back down to a tabletop.
And sit back into your child's pose again.
Choose how you're going to have your knees.
Choose how you just want to have a little child's pose before we do the rest of this little flow.
When you're ready you can bring the arms to the front if they're not there already On the exhale,
Walk them across to the right.
Pressing out of the fingertips when you reach your comfortable limits,
Squaring off the shoulders as best you can.
As you breathe deeply down the left hand side.
Try not to lean out to the right,
Go back to the left if anything.
And on the next inhale bring the hands back to the front there's no rush anchor the right hand at the front and when you're there you're going to exhale thread the left arm under the right thread the needle lowering the left shoulder and head to the floor and then either keep the right arm straight to press out of it We'll have a high right elbow to the side to lever from it.
Either way,
Just eat and distribute the weight.
All your points of contact with the floor.
Big breath.
And on the next inhale recover yourself into a tabletop Flip the toes,
Whip into the mat and exhale,
Press back into down dog.
Have a little walk or a wag.
Again,
Become aware of your feet.
Then take your feet as wide as the back of the mat so you can walk your hands towards you coming back into a yogic squat we're going to do a slight variant again too much just go into a forward fold otherwise open up your gate This time I invite you to.
.
.
Press the left arm into the left leg.
So the elbow goes into like the crook of the knee.
Left arm,
Left leg,
So you're providing some resistance.
And then inhale,
Sweep the right arm up,
Puff in the chest,
Looking to see where the right arm's gone.
If it feels good,
Take the back of the right hand onto the left hip and draw the shoulder open.
Evening distributing the weight through the legs.
Think about pressing that left leg into the left arm to give you a bit of stability.
Inhale release the right hand down.
Right elbow to the right leg and we'll do the other side so when you're ready inhale sweep the left arm puffing the chest Maybe taking the back of the left hand onto the right tip,
Right arm pressed into that right leg to give you stability.
Deep breath.
Then on the inhale release the left hand down so you can exhale lift the hips up walking the feet underneath you for a forward fold at the back of your mouth A little sway,
A little walk on the knees as much as you need.
When you're happy,
We're going to walk the hands forward into a plank.
So you can bring the shoulders over the wrists,
Drop the knees if you need.
And then exhale,
Lower yourself down through a chaturanga.
And then inhale to any back bend of your choice.
You don't always have to go deep.
Be kind.
And then exhale,
Press back into down dog.
I think left leg.
Pigeon or deer,
You're welcome to raise the left leg if you like the momentum and the strengthening it affords you.
Either way,
Look to your hands and when you're ready,
Swimp the left shin through to the front of your lat.
To come into your pigeon.
You can always put a block underneath that left button.
Or you can come into a deer by resting onto your left butt and thigh.
If both of these are going to be too much,
Just go into a seated or lying figure of four.
If you are doing the pigeon or deer though,
A little L shape of that left ankle.
To protect that left knee.
Left knee pointing straight ahead so the thigh is parallel to the side of the mat and then just lengthen through the body lean into the right squaring off the hips and shoulders either staying high or going down low If it's too much,
You can do one of those seated figure of fours where you cross the left leg over the right,
Puff the chest,
Maybe hang the head.
Or you can even do the same with the legs,
But just lie on your back.
Whatever works for your body right now.
Be kind.
As you breathe.
Find your stretch today.
And then breathe.
Deeply into.
And release.
Those long slow exhales.
Two more breaths on the side.
If you are in one of the figure of fours,
You can just change legs.
Otherwise come back up onto your hands as you went low.
If you are doing the pigeon or deer,
Sweep both legs back into a plank.
Us back into a down dog so you can have a little walk.
The purse feels good for the side you just stretched.
Start to think right leg.
Raise the right leg if you wish.
We like a dog.
Either way,
Think pigeon or deer.
So you can look to your hands and sweep the right shin through towards the front of your mat,
Sinking into a pigeon.
The block underneath that right buttock if you need.
Or actually sit onto your right buttock and thigh.
Figure of four options are available to you.
Otherwise,
Think about a little L shape in the right ankle.
Right knee pointing straight ahead so the thigh is parallel to the side of the mat.
And then just lengthen through the body.
Lean into the left,
Screwing off the hips and shoulders,
Staying high.
Or going low.
Whatever you go.
Breathe.
Right in the edge of that stretch.
All things beyond it.
And kind.
To melt and soften into Breathe.
Two more breaths.
When you're ready with the core engaged we're going to come into a seated posture we're going to come back up onto our hands We're gonna roll onto our right,
But I can thigh and then sweep the left leg forward.
You're able to come into a cross-legged posture or.
.
.
If you prefer diamond legs or straights you can sit on your blocks or cushions if you need height this morning.
When you're ready,
Inhale the arms above you.
Reach to the ceiling.
Pivot to the hips and then exhale forward fold.
Maybe walk those hips backwards to help release the pressure in the back.
Maybe tug those shoulders again to help create space around the back.
In the fascia rear line.
Maybe just settle into the middle and smell.
As you breathe.
Next inhale,
Come halfway up.
And walk yourself back upright.
Straighten the legs and then lay yourself onto the floor.
Once you're there,
Think about coming into a tight little ball.
If you struggle with this,
Just cross the legs at the ankles and then take hold of the knees with each respective hand and all the knees around the torso.
Maybe having a little rock.
This is enough,
Stay here.
Otherwise,
If you prefer.
Release the legs and come into your happy baby.
Taking hold of your feet or your ankles or your shins or anywhere on those legs that you can get hold of to gently draw the knees down either side of the chest.
The feet facing the ceiling,
Feet as wide if not wider than the shoulders.
Maybe straighten the legs.
Whatever works for you to feel.
And explore.
Wherever you've ended up on the next inhale release the arms and legs stretch out like a giant cat hands and feet in each corners of your mat as you stretch away Tense the lens.
Press the back into the floor,
Big breaths into the ribs.
And on the exhale release the arms down by your side.
And build yourself into your Shavasana.
Your corpse pose,
Your relaxation phase.
Taking the time to get comfortable.
You have them eye pillows or blankets.
If you're on your back,
Just lengthen through the neck,
Draw the shoulder blades down.
Palms facing up,
Hips,
Knees and ankles relaxed and rolled out.
If you need to support the lower back again,
Just bend the knees or drape those.
Like Zaver Bolsters.
Cushions.
And to help you relax,
I'm going to invite you to join me in a deep inhale.
You're going to fully inflate the lungs,
Hold it,
Then squeeze every muscle in the body.
And with an open mouth and a cathartic sigh,
Just let it all go.
That sounds good.
Big in hell.
Hold and squeeze.
And just let it go.
Good,
One more for those who'd like.
Big inhales.
Hold and squeeze.
And just let it go.
Just letting yourself melt.
Into Shavasana.
Stillness.
Holds the hardest part.
To simply lie and be.
To rest.
To breathe,
To find your heart.
In Shavasana.
Where resilience reigns.
Feel the silence.
Feel the strain.
A posture simple yet profound,
For every thought,
Every whispered fowl.
Invites you to release to Let's Go.
And seek your world of inner peace.
To give yourself a full embrace.
No masks,
No rush,
No need for grace.
Just you.
Your breath,
A gentle calm.
Within the quiet find your soul.
To embrace the beauty of this pause.
The moments where there are no flaws.
For in Shavasana,
You're truly free.
To connect to it all.
And just let yourself and for you to slowly draw your awareness back to the present.
Wiggle your fingers and toes.
Reach your arms above your head and stretch out like a giant star once again,
Hands and feet in all four corners.
From there,
Draw yourself into a tight little ball,
Knees to the chest,
Head to the knees and squeeze it tight.
Keep holding that ball for as long as it feels good.
When you're ready,
Release it and slowly make your way into a seated posture of choice.
There's no rush.
Once you're there try and keep the eyes closed or a soft gaze.
Enjoying a final deep inhale.
Fully inflate the lungs and with an open mouth and a cathartic sigh,
Release and balance anything you still need to today.
Invite then to place the left hand onto heart centre.
Right hand on top,
Draw the elbows in,
Hug yourselves tight.
And then say the following affirmation to yourself to set the tone for the rest of your day.
Today is going to be a good day.
Today I'll choose to eat like I love myself.
Like I love myself.
And move like I love myself.
Because love starts from within.
Today I'll meet the world with gratitude.
And compassion.
Today I'll become the change I wish to see.
The purity of heart.
For 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 for joining everyone.
Have a fantastic day and I look forward to seeing you all very soon.
