Starting by finding a comfortable standing position.
In the feet.
Little bit wider than the hips Just taking a moment to fully arrive.
Live into this space that you're at.
Arrive into your body.
Bringing your mind home into your body.
Take a moment to fully feel.
How it feels to feel your body.
Allowing yourself to take a deep inhale through the nose,
Filling up the lungs.
Filling up their abdomen.
And then taking an exhale,
Make a sigh to let go.
Taking a deep inhale through the nose.
Holding at the top just for a moment.
And exhale.
Fully to let go.
And one last time inhaling through the nose.
And exhale out the mouth.
Release tension.
And we will start with a Qigong exercise called a wash.
Aurene massage.
Based in the traditional Chinese medicine too.
Relax and renew the meridians.
We'll start by slowly.
Opening our palms to the sides of the room.
In the traditional Chinese medicine and Qigong,
They call it gathering heavenly Qi.
So very slowly we'll start to open our palms sideways and out.
Qi is energy so slowly we are gathering.
Heavenly energy into the system So not rushing anything,
Not forcing anything.
And close your eyes.
Perhaps you can even feel this experience going outside your body.
If you feel any resistance.
Against your arm.
Allowing.
To just the.
.
.
Not forcing.
Rather than understanding,
This is the energy that you are gathering.
Therefore allowing a very very effortless movement still taking your time Thank you.
Eventually the palms will touch slightly at the top.
And very slowly and gently Just taking the palms.
All the way down towards the back of the neck.
We are bringing into the system.
This heavenly energy.
Caressing lightly at the back of the neck.
And then slowly sliding the palms towards the throat.
One palm after the other.
Almost like petting a kitty.
Caressing the throat.
A great opportunity to Clean.
When you Anything that is in your throat area.
Speech,
On your truth.
Eventually the palms will come back to back with the fingers up.
And slowly sliding them down through the center line all the way to just above the navel.
I will split and slide all the way to the lower back area to the kidneys area.
I'm giving the kidneys a little rub here the kidneys.
According to the traditional Chinese medicine in Qigong,
Hold the essence of chi,
Of yin and yang in the body.
The palms will slowly separate and go to the outside of the hip.
Very slowly with bent knees.
Folding over allowing the head to be heavy and the palms will slide all the way to.
Just the outside of the ankles.
Then when they reach the outside of the ankles we'll take them slowly through the front of the ankle.
To the inside of the ankles.
And then all the way up through the inlines of the legs,
Allowing the knees to be soft,
The head to be heavy.
Whenever you reach the top.
Bringing one palm on top of the others and creating three circles around the lower abdomen area.
Then we'll pause here with our palms on top of our lower abdomen area.
Our palms are located.
Very important area according to the traditional Chinese medicine This area is called Dong Tian.
And it's an energy center out of three.
In the system,
In the body.
Considered to be the most important one.
So as we bring this heavenly Qi into the system.
And finalize in this area.
We have the ability to recharge our system with the help of our own power.
Allowing the body to be soft.
Relaxing any tension.
And observe any movements,
Perhaps.
Physical movement.
Your body.
Swaying from side to side.
Perhaps you can observe more of.
.
.
Inwards movement.
Very slowly releasing the palms And we'll go again.
Gathering heavenly Qi.
Allowing yourself to go in your own time.
Just remind you.
Not forcing anything and allowing it to be as effortless.
As possible.
Whenever the palms are touching at the top.
Take you to the next.
Turn this around.
Center of the body.
Let's move it here.
Sides of the length all the way down side of the leg.
Palm on top of palm three circles lower abdomen And again we'll just pause here.
And allowing the body to be soft.
Starting our observation process for the practice.
What can you observe in your physical form?
Perhaps you can observe any sensations on your skin.
Or perhaps you can penetrate even deeper to the inside of your body.
Slowly releasing the palms.
And then go one last time.
Gathering heavenly Qi.
The palms are touching to the neck.
Beautiful.
Center of the body.
To the kidney.
Sides of the legs all the way down inside of the legs Pound on top of pounds,
Wave,
Circle,
Lower abdomen.
Taking one last moment here to set an intention for your practice today.
And then whenever you are ready,
Releasing the power.
With your eyes still closed or flattering them open to a very low gaze.
Taking your way gracefully and mindfully.
Down to the ground beneath you And start with your favourite child's pose.
So for any woman on your moon time,
Feel free to bring the knees.
Part,
Perhaps the match.
And then keeping the.
.
.
Big toes together just make sure that Your seat bones are.
.
.
Grounded in your heels or perhaps if you need a blanket under.
Your thighs.
Make sure that you have any support for your head.
Place a bolster under your torso.
Under your head.
Calms can be either forward or back towards your heels if you like.
Starting to allow.
All your ways.
Just drop.
Towards the ground.
Allowing your body to be heavy.
You can always bring your awareness to your breath.
Just the natural flow of air that comes in,
Out of the nostrils.
Naturally.
Without any effort.
In the end we would like to find very special space in the pose.
In a space between when we are 100% comfortable Perhaps some poses will be more comfortable than the others.
We would like to find a space between comfortable and sharp shooting pain.
So we don't want to step to any sharp shooting pain if you experience that.
Allow yourself to back off and find a different pose,
A different modification.
Listening to what your body really needs right now.
But we would like to find a very special space.
That space is.
.
.
Slight discomfort so we'd like to find the edge of range of movement.
And then.
.
.
See if we can.
Surrender to that space.
Our practice on the mass.
I like to call it as if it's a little microcosmos of the universe.
Author live.
We are basically practicing how to be.
How to live happier.
More compassionate.
So therefore.
.
.
We practice it enough on the mat.
Then perhaps also in our daily lives.
In an uncomfortable situation will be able to surrender and let go.
Very slowly and gently.
Finding your way out of this pose,
Allowing the head to come up last.
And taking any counter stretch or movement to restore your system.
Taking a full moment to really give your body what it means.
In the meantime,
I will show you our next pose.
We bring both blocks.
Into the front of the mat.
We'll have to just negotiate the distance on the mat.
Make sure that our elbows go on each block.
Each block and elbow is in line with our shoulders.
You can choose with your block settings if you want to have it on the lowest,
The midest or the highest setting.
And just see where you find space pose that you can sustain and let go at so you can always Make a decision and then change it.
I like to say that.
.
.
There's no decision worth.
Suffering for.
So you can always chain.
Nature is constantly changing.
You are constantly changing.
Not holding on to an idea of a pose that we could do or that we want to do.
And simply just listening to what our body.
.
.
Has to tell us right now.
Always bring the palms together.
Keep them above your elbows or take them back towards your spine.
Finding what serves you right now,
Today.
Bring your awareness.
To your breath.
Observing how the air travels in and out.
Through the nostrils.
Perhaps you can observe the breath travel inside your body.
Filling up the lungs or the belly.
Perhaps you feel it more on the sides of the ribs or on the back body.
Just observing one of our most important practice in the yogi practice.
The practice of observation.
No judgment.
Only observing welcoming everything that arises with love and compassion.
Very slowly and gently Finding your way out of this pose.
Just in the moment.
To find any counter position stretch or movement that your body needs right now to restore.
And always pause the video as well if you need more time for yourself.
Either in the pose or between to restore.
In the meantime I will show you our next pose.
In the dynamic asana tradition called anahata asana which is their melting heart museum it's called the poppy pose and we'll just take our Keep with distance,
Knees and.
.
.
Place the knees under the hips or if it feels more comfortable for you.
Take them closer to the chest or.
.
.
Closer to the back of the mat.
See what feels more comfortable.
And then stretching the arms forward to the top of the mat.
Allowing the head to either find the forehead to the ground.
Or having one cheek.
To one side.
You do have one cheek I will remind you when to change it to the other.
Perhaps after one minute or so,
If you feel quite open you would like to bring the chin over.
But again,
We don't want to force anything.
So finding anything that you can sustain and relax.
And then see if you can.
Allow your heart to just melt down to the ground.
If you had one cheek on the ground,
Feel free to sweep.
Very slowly and gently Finding your way out of this bone.
Taking any movement.
Stretches.
Encounters to restore Giving your body what it needs right now.
In the meantime,
I will show you our next pose.
So we'll just come into a Sphinx The feet can be wide as the mat or hip width distance.
Elbows under the shoulders.
And the palms are in line with the elbows and the shoulders.
If it feels too intense,
You can take the arms.
Slightly forward so the elbows are further away from the shoulders or place a bolster.
Under your shoulders.
Between your forearms and your chin.
Can always bring the palms as well under your that you are Chin.
Take a moment here to circle your head up and down to the side.
Or perhaps straight away take the head Down,
Okay.
Make some bounces as well with your head.
Almost like massaging your neck here giving it what it means can move and stay.
In areas that feel.
More like anodahesion and allow the whole body to relax.
And only make sure that you're not collapsing into your shoulders.
So the only place.
.
.
But we'll have a little bit of.
.
.
Strength here will be pushing ourselves up from the elbows.
To keep our shoulders happy and safe.
And then just surrender.
Again very slowly and gently finding your way out of this pose.
Taking a moment.
To stretch or counter perhaps it's just laying on your belly flat.
Taking a moment just for yourself.
For our next pose,
We'll bring our right arm under our left arm.
Roughly shoulder high.
And then see if we can slide them a little bit more under us.
Always bring any support for your head,
A bolster or a block.
Just allow yourself to fully relax here.
And I invite you here.
Just start scanning your body.
Can start at the top of your head.
At your feet.
Scan your body and really stop at any part.
Almost like a bird's eye view.
Just observing.
What there is in that.
Space in this part of the body.
It could be.
.
.
A sensation.
Perhaps.
You would even see some visions,
Hear some sounds.
Or feel some feelings.
Just stop at any part.
And stay there for a little while See if there is some tension in this area.
Can you let go of that tension?
Can we relax and surrender a little bit more?
Very slowly and gently finding your way out of this bone.
Taking any counter stretches or movements.
Perhaps it will feel like.
.
.
The best counter will be just to go to the other side.
Make sure that you remember which side you did first.
If you did the same as I did this time,
Left will go under the right.
And remembering that we are not the same on both sides.
Take a moment to explore.
Perhaps you need props on these sides.
Perhaps the side feels more open.
And whenever you find where you are in the pose.
Come back to that body observation.
Each part at a time.
Just observing what there is in this space.
What can I see,
Hear,
Or feel?
In this part of the body.
Very slowly and gently.
Finding your way out of this pose.
Again,
Taking any restoration.
For your body.
For our next pose,
We'll just extend the left arm to the left side in shoulder height.
And then pressing with our right arm.
Our body towards the left side so the right shoulder will disconnect.
The right leg will go behind the right,
The foot can go to the ground and the knee up to the sky.
Or just extending the leg behind us.
Take the right foot closer to the left or further backwards for more intense opening for your right front hip The right arm can either stay on the ground or take the arm behind you if you feel more open,
It's quite comfortable.
If you would like for the last few moments in the pose and you feel quite open.
You can clasp the right palm with the left behind you.
Reaching for each palm and interlacing the fingers.
But making sure that you are going to a space that you can surrender at.
And not creating more tension in the body.
Again gently and slowly finding your way out of this pond.
Finding the middle if you need a moment to restore or any other restoration.
Perhaps it will feel just right to go straight to the other side.
So setting yourself up and remembering that we are not the same on both sides.
So find the appropriate modification for you.
These signs.
And then just surrender again.
Again,
If you would like to.
Take one more modification for the last few moments in class.
Palms behind your back feel free to go a little bit deeper And again very slowly.
Okay.
Finding your way out of this forest.
Taking a moment to restore.
For our final pose before our final relaxation.
Or grab two blocks.
If you have one block,
You can just use one for your shoulders and just keep the one for your head.
Use it on the lowest setting.
We'll just place the lower roughly just between the scapulas so the lower heart of the block.
And go towards pretty much the bra line.
And then we'll place the other block.
Our heads.
Might have to try a few times to go in and out and find your perfect distance between the blocks for your chest opening and for your head support You can always use the blocks for Whichever.
.
.
Setting they have.
Can be the lowest or the highest it can be one high and one low Just explore and see what your body is asking for.
Right now.
The arms can go up and overhead,
Perhaps holding opposite elbow.
Or perhaps cactus shape the arms.
You can also play with the variations.
The arms can be to your side.
You can spend a couple of moments.
In each modification.
Take that last few minutes.
To completely surrender.
Down to the ground.
I invite you to bring your awareness.
Into your heart space.
And bring into your heart space.
Love.
Compassion.
Gratitude and humbleness.
And observe how it feels.
Observe how it feels to give yourself.
Love.
Compassion.
Gratitude.
And humble.
And allow.
This now Compassion.
Gratitude.
And ham bone.
You just expand and grow.
Outside your body and into the world.
To the people that you love.
And into any other living beings on this planet in this universe Just surrender to the ground beneath you.
Into this experience Very gently.
Only using your arms your elbows to help you to release.
Only the lower block.
So then if you have two blocks there.
Head can rest.
On the block off the head still.
But all the rest of the spine.
Flat on the ground.
Be a nice lengthening and release forward in there.
You can bring one palm to your abdomen and one palm to your heart.
Feel how your palms are bringing.
This love.
Compassion.
Gratitude.
And humbleness.
Into your system and out into the world.
Whenever you are ready you can release the block under your head.
Find your final relaxation pose,
Your Shavasana.
Stay here for as long as you'd like.
Thank you so much for practicing with me today.
May all beings be happy.
Pray from any suffering.
Namaste.
