Bringing yourselves to the center of your mat.
Coming down.
Into a small bowl.
Balasana,
Child's Pose.
We'll begin by taking five slow breaths here.
Letting your body relax down.
Inhaling exhaling coming slowly up.
And curling your toes under and just sitting back on your toes for five breaths.
Bring your hands to the centre of your chest.
Into prayer Let your shoulders relax down.
One more round.
Coming forward on double fours We'll just do a few rounds of Cat-Cow,
Inhaling looking up and pushing your belly button down to the earth.
Exhaling belly button to the sky in your head.
Inhaling walking out Exhaling,
Looking at your belly button.
Result.
Thank you.
You may be looking up.
Exhaling to your belly button.
We'll keep this pattern going for a few rounds.
Just follow your own breath.
And coming back,
Placing your arms down by the sides to child's pose.
Breathing into your third eye.
And then your shoulders relax down.
Rolling all the way up and stepping your right foot forward so you're coming into a lunge You can keep your hands in prayer here or you can stretch your arms up.
Five breath cycles here.
Bring your arms down.
Shifting your weight back to your left leg keeping your right heel on the ground and bring your head down as far as you can to your knees might only be this far today you could be all the way down here Wherever is comfortable for you.
And just flip your right leg back and come down to puppy pose.
Stretching your arms forwards in front of you and your butt up in the air.
You can put your chin or your third eye on there.
You're coming back up and stepping your left foot forward.
Bring your hands up into prayer.
All the way up.
Looking up your thumbs.
Bringing your hands down.
Keeping your foot on the earth and shifting your weight back to your right leg.
Hugging your heel and bring your head down to your left knee.
One more round here.
Taking your leg back under and coming down back to child's pose Coming up onto all fours,
Bending at your elbows.
Bring yourself down to upward dog.
And then back to downward dog.
Just slowly breathing and walking your heels down to the earth.
Shifting that energy.
And stepping your feet up.
Your hands coming halfway up.
And then go back down.
And then roll all the way out beyond that blue sky.
And bringing your hands down to your heart Stepping in with leg back.
Right leg forward,
Bring yourself into Trikonasana.
You can look down at the earth or up at the sky.
Bring yourself up,
Switching sides.
Bring yourself up,
Bring your feet facing forward,
Grip your hands,
So clasp your hands like this behind your back.
And then just rolling forward.
Rolling all the way back up.
Facing your right foot forwards,
Bring your left hand to your right foot.
You can place your hand on your shin or the earth.
Your other arm up to the sky.
Revol Chakanasana.
Heart wiggling your arms over and rotating your feet.
Bring your right hand to your left leg.
To come,
Rolling your arms over,
Facing a bit forwards again.
Bending at your knees,
Coming down into a goddess pose.
Straightening up your legs.
Slipping back to the front of your mat,
Hands down by your side,
Mountain bows.
Tadasana.
Relaxing the shoulders down.
Imagine light reigning over you.
Slowly bring yourself down into a yogic squat.
Let your butt come back to the ground in the Vasana boat pose.
You can have your legs bent,
Holding onto your legs if you want.
Now bringing your legs down,
Feet together.
Wherever you feel comfortable.
Just rock slightly from side to side.
I'm just pushing your knees down.
Where you feel comfortable breathing in towards stretching.
News.
Stretching your legs out in front of you.
Folding forward.
Coming back up,
Bringing you all up.
Well,
This is my right.
I am right now.
And bringing your left hand to your right knee.
And twisting.
Now unwind yourself bringing your left hand,
Right hand,
Right knee and twisting to your left side.
Straighten out your legs,
Coming forwards again.
Coming back up,
Bringing your left leg up this time.
Right hand,
Left knee,
Twist.
Coming back to the front,
Left hand,
Left knee.
And twist around to your right.
Coming back to the front,
Straighten out both legs again.
This time place your hands just slightly behind your box.
And lift your pelvis to the sky Coming back down,
Folding forwards.
Bring yourself all the way back down to length.
Bring your knees into your chest.
Give yourself a hug.
Massage the bottom of your back.
Placing your feet flat on the floor,
Lifting up your right knee.
Placing your right.
And cool on your left leg.
Now placing your hands through grab and hold your left leg Releasing your legs.
And bringing your other foot flat to the earth.
This time bring your left leg up and place your left ankle on your right knee.
Your hands and place them,
Place them around.
You're right Blake.
Give it a hug and bring it into your chest.
This will help you prepare for pigeon pose.
Releasing your leg back to the earth,
Both feet back on the ground Just let your knees relax.
Fold over to the right side and look out to your left.
Bringing your knees in and through to your left side and looking out to your right.
Bring your knees into your chest.
Give yourself a hug.
And we'll slowly straighten that out into a savasana.
And just allow your body to relax you letting everything that bothers you melt away,
Washing back into the earth.
Observe the sensations you're feeling in your body maybe tingling Maybe fuzzy.
See if you can observe your auric field.
Stay here observing yourself as long as you want.
Thank you very much for joining me today.
Namaste
