Hello and welcome.
This is a short midday reset to ground yourself and give yourself that well-deserved time to reconnect.
So we will do this practice starting in child's pose.
If child's pose is not available for you,
Do the first part just on your back.
So for child's pose,
We'll start with the knees open wide.
You could also have a support between your thighs and your calves if that feels better.
And then just take your arms and walk them out.
And then an option might be to just cross the forearms over each other and let the forehead just rest on the forearms.
Another option would be to just have the arms extended if the head touches the floor.
And just begin to notice the breath.
Feel the expansion of the body on the inhale.
And the softening on the exhale.
On the inhale,
Imagine drawing up energy from the earth.
And on the exhale,
Just letting go what you no longer need to carry today.
Feel the tension flowing out.
A new life force energy drawing in.
And just rolling the head side to side.
Massaging out this whole area of tension.
Bringing the head back to centre,
Take the arms,
Extend them out,
Lifting the head and upper body a little bit.
And then we'll take the arms and walk them off to one side of the mat.
Tipping one shoulder up and the other down.
And then switching,
Other shoulder up,
Other down.
Chipping side to side Feel this around the shoulder,
Down the back,
All the way to the hips.
And then walking the hands to center,
Going to the other side.
Tipping one shoulder up and one down.
And then walking your hands back to center.
And this time just take one arm and you're going to thread it through the other arm and the knee.
You might want to support for your head here if it doesn't touch the floor.
To make sure the head is supported on something.
Take a nice deep inhale here.
And exhale.
On the inhale coming through,
Extend that arm.
And take the other arm,
Threading it through.
Allow the head to be supported.
Once again,
Take a nice deep inhale.
And exhale.
Inhale coming all the way through.
And then we'll take ourselves over to our stomach.
Bringing your hands down by your shoulders.
Letting your forehead first rest on the mat.
And then drawing the shoulders.
Down and away from the ears.
Elbows in gently by your side Pressing the pubic bone gently down into the mat just to lengthen the low back.
And then on the inhale,
We're gonna lift the head and chest.
Maybe looking just a little bit forward,
Feel how the back body engages.
This can help to restore energy for us midday if we've been Sitting a lot,
We're opening up the front body,
Strengthening the back body.
Do that again.
Inhale,
Floating up.
Exhale floating down this time you might want to lift up hands a little bit,
Just hovering them off the floor.
Exhale,
Floating down.
And then see what that might feel like for you to float the hands and maybe the legs.
And then exhale floating down.
One more that way inhale floating up And exhale,
Coming down.
Cross the forearms over each other again.
Let the head rest on the forearms.
This time bend the knees.
And just let the lower legs.
Go side to side.
Maybe even circling the lower legs.
Bringing the legs down,
Bring the hands back underneath the shoulders.
Curl the toes under.
You're going to press yourself back to Child's Pose again.
Letting the knees go back wide.
Letting the head rest on whatever support.
So whether the earth or your forearms.
This time you might even want to take the arms by your side.
Let the palms face up.
Take a few breaths here.
And then whenever you're ready,
Just bringing yourself up.
To a seated position.
And then we'll take the palms and we're gonna rub them together.
Some heat in your palms.
And then cupping the palms over the eyes.
Feel that healing energy.
As the palms rest there,
Take a deep inhale through the nose.
And exhale out through the mouth.
Do that one more time,
Inhaling through the nose.
Calming the eyes can be a good way to.
Calm the nervous system,
Exhale out through the mouth.
Bring your palms together.
Thank you for joining me.
