Lying down in Shavasana.
Lying on the back.
Feet are hip or mat width apart.
Allow your feet to fall open comfortably.
Your arms lying next to you.
The palms of their hands faced up.
Close your eyes.
Take a few deep breaths in.
And out.
It takes time to arrive.
To arrive on your mats.
The place where you are.
And now I'm gonna start with some salutations so slowly get up standing at the front of your mat.
Breathe out and breathe in,
Raise the arms out,
Hands on the floor in right leg back Hold the breath.
Left leg back,
Plank pose.
Out,
Knees,
Chest and forehead to the floor.
In,
Scooping forward.
Out.
Hips go up.
In right leg front.
Left leg forward breathing in give yourself a good stretch and out hands before the chest in,
Hands going up and down.
Out hands on the floor.
In,
Left leg back.
Hold the breath,
Right leg back.
Knees,
Chest and forehead to the floor.
Breathing in,
Scoop forward in cobra pulse.
Out.
Downward facing dog.
Breathing in,
Left leg forwards.
Breathing out,
Right leg forward.
Stretch yourself up.
Out hands for the chest.
In.
Breathe out,
Hands to the floor.
In,
Right leg.
Hold the bread.
Out,
Knees,
Chest,
Forehead to the floor and scoop forwards to cobra.
Breathe out,
Downward facing dog.
In right leg here.
Out,
Left leg.
In.
In.
Out.
.
.
Left.
Hold the breath.
And out,
Knees,
Chest,
Forehead to the floor.
Breathing in,
Scoop forward.
Brita.
In,
Left leg forwards.
Out.
In.
And take a moment to rest in Shavasana.
Allow yourself to lay loose,
Be comfortable.
Relax your muscles.
Try to just be.
In this moment.
Now bring your legs upwards,
Bring your arms upwards Slider.
For a moment.
Give your arms and legs some rest.
Just experiencing the sensations.
And drop your arms Relax.
Place your feet.
With the soles of the feet on the floor,
Hip width apart.
Your arms are lying next to you.
Palms facing downwards.
And then bring the pelvis up into the bridge pose.
I'll drop the pelvis Fold your hands.
Behind your back,
Knees towards the chest.
And then gently drop your knees.
And your legs to your left side Make a twist.
And turn your head a bit to the right.
If you need support,
You can always place a cushion under your knees.
Be sure that your knees and feet or lying down comfortably.
You're not trying to hold them up.
Just let them fall,
Relaxed.
And bring the knees back up them a bit closer to the chests and then drop to the right.
Your head can turn slightly to the left.
Do not force this.
This is just to have this rotation within your entire spine.
And don't push yourself anywhere.
Allow yourself to sink.
Into this pulse.
.
.
Bring the legs up.
Head to the side.
Head to the middle.
Grab the.
.
.
Soles of your feet.
And then gently bring your knees next to the chest.
Happy Baby Pulse.
You And let go of your feet.
Lie down on the back take a few moments to rest in Shavasana.
You find it hard to.
Stay close to yourself.
You can always bring your focus to the sounds of the singing bowls.
And hold your concentration there.
You and then bend the knees put your feet on the floor and allow your knees to fall to one side and unroll alongside with them.
So that you can slowly get up,
Sitting on the knees and hands on all fours we breathe in make a hollow back breathe out make a round back In,
Hollow back,
Look up,
Out,
Round back,
Look at your belly.
Reading in,
Hollow back.
Altz.
Round 9.
Hello.
Out round.
And hollow.
Out.
Rowan Buck And I get back to the normal bows.
Bring your left back to the back.
Right hand forwards.
Find the focus points.
To gain some mountains.
Right hand down,
Left knee down as we switch sides Stretch the right leg back.
And the left hand forward.
Put your hand down and your knee down.
And then we go into a seated position.
Legs are stretched forward.
Breathe in,
Raise your arms and on your out-breath bend forward.
First with a straight back.
You don't need to go far.
Just go and make that kink,
That movement.
From your pelvis.
Your arms and shoulders are relaxed.
And push yourself into the pose.
Just allow it to happen.
No force,
Just some breaths.
And perhaps with every outbreath.
You can feel how you are possible to sink a bit deeper.
Into this pose.
Without force,
Just very gently.
Bring your arms up and sit back upright.
Put your hands down behind the back.
And I'm bringing the Belphis up.
And back down again.
And then we lie.
On our front side.
Into crocodile pose.
Those are pointing towards each other.
The hills are falling apart.
Your head and neck and shoulders are as relaxed as possible.
You Oh.
Bring your feet towards each other.
Your legs are closed.
Under the shoulders Rest your forehead on the mat.
And then tilt your head and shoulders up Again,
Don't force anything.
There's no need to push on your hands,
Just support.
You and relax Crocodile Boss.
Now lay your feet mat width apart.
With the hands under the shoulders.
Support on your forehead.
And then move your head and your upper body upwards Now that our legs are open there is more space to get up.
And now we drop down again.
Bring our knees forward.
Pelvis to the heels.
And rest in child's pose.
And slowly get up I go into a seated position.
Legs are stretched in front of us and I move your right leg.
Right feet next to your left leg.
Turn to the right,
Put your hand behind you in the middle of the back.
And your left elbow can go over your right knee.
Making a good stretchy twist to your right.
And turn back to the center.
So we switch sides,
The left leg at the outside of the right knee.
Turn to the left,
Put your left hand behind the back,
In the middle of the back.
Try to keep a straight back as well.
The right arm goes over your left knee.
And your head can turn slightly to your left as well.
Just as we did in the first twist we've done today.
And turn back to the center.
And we sit with flat feet on the mats.
Knees are slightly opened.
You fold the hands together.
And bring them in between our knees.
Seated.
Prey imposition or malice.
This posture stimulates your sacral chakra.
And if you cannot sit with flat feet you can always put something under your heels.
A blanket.
Or a cushion.
It's important that your entire feet are supported in this pose.
And lower the arms.
Now lie down and shavas.
Final pose.
Final relaxation.
And again allow your feet to fall apart,
Like a book that falls open.
Your legs are forming a V shape,
Just like your arms.
Palms of their hands are faced upward.
Close your eyes.
Take a moment to feel the sensations in your body.
Just notice.
You don't need to do anything with it.
Just become aware.
And hold your focus to the sounds of the singing bowls.
And take some time to rest.
And now slowly move your toes of fingers,
Feet and hands.
And then get up and sit in a cross-legged position.
Fold the hands.
And thank you.
For doing this practice with me.
I wish you a lovely day.
