Dynamic Flow is an invitation to tap into the power of presence. Through fluid movement and breath, you’ll have an opportunity to open and strengthen your body and mind. You’re welcome to come as you are, do what feels good, and flow in your own way.
Meet your Teacher
Melbourne, Australia
Transcript
Hi, Beautiful people. Welcome to this class. It's going to be around about 50 to 60 minute flow. And in terms of props, All you need is two blocks. Now if you don't have two blocks, That's fine. Don't worry about it too much. I'm going to give you options, And when you take the further or more advanced options, If your flexibility lacks, Then maybe not. But otherwise, Just come as you are, Have your Mac. And let's start in Charles Burst. If you'd like to make your way, I'm going to leave this block on this side because that's where it may be needed. If you do have two blocks, Place one on one side of the mat and one on the other side of the mat. And then slowly come down to make your way to child's pose with the knees wide on the edges of the neck. While the arms to stretch forward, Maybe even starting with making it a bit more relaxed by placing the forearms down on the floor. Or unless on the mat, You can draw your hips lower down towards the heels. Line a little bit Morph of Asia Dense shape. You're really trying to get your chest in between your thighs. And then towards the field. And push the shoulder and sit and forth it down as low as you can. As you take a few breaths here, We can create the openness in the belly as you breathe in. I keep pushing against the phenomenon. Slight compression of the reflexes as you move the hips back further towards the gears. And just moving in that motion of in-breath, Out-breath. I get even further down. Thank you. Make it really align into the nose. I'll take the mask and let you know. Would make this pose a little bit more active by coming with the elbows off the floor i'm coming off the parts of the fingers walking them over to the left hand side just off the map you can choose to interlace the right fingers into the left And then seeing that you can draw your chest back down over that left thigh, Breathing in through the right side of the body. Amen. Slowly walking the hands back to the center, Open to the right-hand side, Maybe left on top of right, And slowly draw yourself down over the right side. I'll give it to me. While we're coming back to center and we're going to gently draw ourselves up into onto our shins. Once you bring, Calm yourself onto your shins, Draw the knees into about hip width apart, And then sit back onto your heels. Now, You can make it a little bit more of a challenge by tucking the toes in, So sitting a little bit higher, But that's totally up to you if you want to do that. Start with the right arm and just create circles, Moving it around. In whatever direction you choose to start off in. And those of you in Melbourne at the moment, I guess wherever you are in the world, It's Easter at the same time. So happy Easter. And change direction, Go the other way. And if you're watching this at any other time, I'm sorry I'm making you think of chocolates at this point. And the next time it's down, Take that arm around the body, Finding a half bind, Wrap the fingers around the back, And then take your left hand, Interlace the fingers, And throw your left elbow in behind you. And see if you can stay here. Option to draw the left ear to left shoulder, Tilting the head. And you can close down the eyes if that's. . . If you're comfortable here. As linking them open. Keeping yourself aware. If you draw the head back to center, Release. And then taking it to the other side so the left arm goes around in circles. Now you're really trying to work into that shoulder, So see if you can draw these circles as big as possible. Change direction, Go the other way. And again, Next time it's down, Wrap the arm around you into a half bind until lace the fingers around. Right elbow goes behind you and your right ear to right shoulder. And then just see if you can relax. Now your toes may start talking to you if they do. Feel free to just listen, Lend it ear as they say in English. Otherwise you can come onto the tops if you really want to. Release the head, Release the hands. Bring them down to the floor, Finding a tabletop. Bring the tops of the feet down and just start tapping the feet just to release any tension built. And we're going to start with a few cat-cows. So as you breathe in, You open through the shoulders, Gaze up, Allow the belly to sink, Untuck the tailbone, And then tuck everything in as you exhale, Looking down towards the end. Breath in as you open. And then exhale to close and tuck in. One more like that, Breath in, Open. And let's tuck it in or else you bring that. And then with your palms flat on the floor, Index fingers parallel, You create a few figure eights, Not figure eights, But just circles. Circles around, Making sure you feel every part of the hand as you move around. Then change direction, Go the other way. And then taking one hand, Flipping the palm around. So palm's still flat on the floor, But turn the fingers in towards the knees. And feel free to move as far back as you can, Even lifting through the heel of the hand. Keeping the palms straight. Relax change it to the other side so right hand turns fingers pointing back towards the knees you're moving yourself back lifting the heel of the hand and come back turn the hand around flip your left palm over so the palm is facing the ceiling And then keeping your arms straight with the whole back of the hand connected to the floor, Can you slowly move back? And gently releasing. Keep weight on to the right hand as you shake that left hand just to release any tension. And when you have anything built there, Place it down. Flip the right palm over on straight and then just slowly move back. And as you release, The weight comes into the left hand. Just give the right shake. Bring it down, Keep your hips aligned above the knees, And then just start to walk your hands forward, Coming into our heart melting pose. Now your forehead might just be on the floor as comfortable as it is. You may want to make it a little bit more relaxed by placing the forearm down or a bit further challenging yourself to find back bend and drawing the chin down to the floor looking forward. So wherever you are, Just pause here for three. Thank you. And with one let's drop the forearms down if not already palms come together and then slowly taking them in prayer behind their head so you're stretching through the triceps Arms, Shoulders, And down to what's going on. I feel the tune. And then as you tuck the toes, You lift the hips and knees. Coming to a four-round play. Hold here. Walk the feet over to the left hand side just coming off the mat keep the hips still nice and low and then walk them back to center and over to the right and make the center. And start to walk the feet in as you lift the hips finding a dog in It might not be very far, But pose here, Putting the chest in towards the balance. And then slowly walking back. And dropping the knees down. Bring the hands down to the floor to find your tabletop. And then just taking one figure eight in one direction. So all the way down to the heels and coming all the way forwards. And in the other direction. To follow. Coming back to center to your tabletop, Let's tuck the toes and find out where it's done in the dark. And as you do, Feel free to pass the feet. Stretching through the hamstrings and calves. I know everybody has got them on your team. If they do, If you do have yours, Just play with this for a few growth. If you're looking at history side to side, As you lengthen through the arms, Finding a little bit more depth in the shoulders. Between the chest, Towards the thighs. And then you can actually find the slowness that you maybe have a bend in your knees. So if you can slowly just straighten them a little bit so that you find it. A little bit more of a deeper stretch. Eventually find me a family dog. Let's look at the rifle I got this evening. All the way high, As high as you can. And then take that right knee to the right elbow. Touch. Take it back up to the ceiling, One-legged or three-legged. And then step it to the outside of your right hand at the top of the mat. Drop your left knee down. Use your right hand. Just encourage the right knee open, Coming onto the blade of the right foot. Towards here. You can choose to stay, Otherwise you can bend your left knee, Reach around with your right hand and open up the shoulder. Or option three is to have both hands down, Lift the back knee and maybe drop the forearms down to the floor or lizard. Oh, Yes, Too. And one, Place the left knee down. We're going to turn that right foot for Skandazna to the top left corner. And then as you bring the hips down, Come into the heel of the left foot. Excuse my back. Hold here for two. One and this can be low can be low down or it can be higher Work your hands all the way to the back of your mat. Finding a three-legged, A one-legged downward dog, Lifting the left foot to the ceiling, And then stepping it forward between the hands and the top of the mat. Drop your rag down and lift both hands to the ceiling. Was anjanias, Right? Make sure the palms are facing each other. Maybe even look up as you push your hips forward, Making sure that left knee is over the left ankle. Hands come down to the floor as you frame that foot. Tuck the back toes, Lift the back knee. Sweep that liquid to the ceiling. Take a deep breath in. And then that left knee is going to visit the left elbow. Righto, Boo. Back to the ceiling. And stepping it to the outside of that left hand. Back of the mat, Top of the mat, Wherever it is. Drop it right and down. Use your left hand to think of your originators open. And remember, You can choose the second option, Which is to bend the knee, The back knee, And open the hips. Or you can choose to lift the back knee and find it. One more breath. Scan docs now. Turn the left foot, Drop the hips, Open up that right foot, And you can choose to stay low or high, Hands on the floor or in towards the heart. Walk the hands to the right all the way towards the other part of the mat. Lift the right foot to the ceiling. Take a deep breath in. And as you exhale, Step it forward in between the hands. Drop the left knee. Anjaniyasana. Lift the hands to the ceiling. And once again, Finding that alignment. All the years for two. Closing for one. Hands come down to the floor and all we're going to do is lift the back knee step the right foot back to a plank take a deep breath in And then the knees, Chin, And chest come down to the floor. Important here to keep the elbows tucked all the way in. Bring the tops of the feet down, And then scoop the chest forward and up as you drop the hips, Breathing. And release. Lying flat on the floor. Tuck the toes, Inhale to your knees. And downward dog as you exhale. We're back where we started. I'm going to do that once again, But this time. . . A little bit more advanced and let's see how we go. Alright, Lifting the right foot, Reach it up to the ceiling, One luggage. And visit both knees but start with the left arm this time so crossing the body and then to the right all the way up to the ceiling stretch it nice and tall and step it outside the right foot now keep the back knee lifted open up the hips with your right hand hold Skandhasanas, We drop the hips, Lifting the left toes. Hands, This time in prayer to the heart if you can. Walk the hands all the way to the back to frame that left foot and then sweep it up to the ceiling. Take a deep breath in. As you exhale, You step it forward between the hands. Crescent lunge now. So pushing through the left foot, We're going to lift the hands all the way up to the ceiling, Making sure we've got that alignment, Tucking the tailbone slightly in. Pushing that front knee so it's over the ankle Oh. And as the hands come down to frame that left version. We're going to sweep it up to the ceiling. Bring that knee to the right of it. That's it. All the way back up to the ceiling with the breath in. And as you exhale, Outside the left hand at the top of the head. Keep the back knee lifted. Take your left hand and speak. Cover each of the hips open. Bye. Scandastina, Dropping the hips. In your palms together in prayer. Walking over to the right hand side, So to frame that right foot. Sweep it up to the ceiling, Griffin. And as you exhale, Step in forward and open the mat. In between that. Crescent lunge, Just lift the hands to the ceiling and breathe. Releasing the hands down to the floor. We're going to just step that right foot back to a plank. Take a deep breath in. Now, Can you find that eight-point chaturanga, But hover off the ground? So the knees, Chin, And chest, Just hovering off the ground. Hold here for two. Keep the elbows tucked all the way in. Look forward for one, And then releasing everything down to the floor. Untuck the toes, Baby cobra and lift it. And as you exhale, Release. Tug the toes, Inhale to your knees. Let's try a child's pose for a moment. Growing the hips back means wide. She's finding a little bit of breath. For time. As we allow the heart rate to settle down. That's normal. All right. Okay, Moving again. Find your downward dog tucking the toes in your hips. Find the upside-down V-shape. We're going to try to use the breath this time and we're going to add to that sequence and around and around. Try to make it look a lot more creative, Maybe confuse ourselves. So listen really carefully. Let's take the right foot up to the ceiling. Take a deep breath in. This time, Bend the knee and open the hip. With an inhale, Can you lift higher to the left toes? Visit both elbows with the knee as you exhale. Take it back up to the ceiling ribbon. And with an exhale, Outside the right hand. And inhale, Open the hips. Push that right hip open. And then exhale, Scan dasana. Hands are in prayer. Walk over to the left hand side, Frame the left foot, Sweep the left foot to the ceiling, Breath in. And as you exhale, Step it forward to the mat. Lift hands to ceiling crescent lunge, And here's the change. Let's drop the left heel, Right heel down, And open up to a warrior two. Reach forward, Flip the palm, Reverse, Keeping a bend in that left knee. And then as you find the side angle, Left elbow drops, Take the right hand to the ceiling or extend it as you take it to the ear, Reaching forward. Let's reverse once again, But take a straight left leg, Means lifting the left toes. Triangle pose, Drop the toes, Reach forward, And then down, Taking the right hand to the ceiling. Let's reverse once again, Lifting the toes. Keep the left leg straight. But this time, As you drop the toes, Slight bend of the knee, Finding a half moon, And this is why I chose to leave a block here. So as we come forward lifting that right leg, Be left hand in wrist. Right hand reaches for the ceiling. Option to take that left hand into prayer into the heart. Make sure the right toes and foot is flexed. Only for two. One. We're going to bend that left knee and slowly drop that right foot to the back of the mat. As we turn to the back. . . Turn your right foot and then reverse. Keeping a bend in that right knee. Side angle this time and take your right arm into the shin and find extended reaching that left arm forward That's reverse, Straightening through that right leg, Maybe lifting the right toes. Right toes come down. Reach forward and down. Triangle pose. Trigonasana. Reverse, Keeping that right leg straight, Lifting the toes. And as the toes come down, Reach forward, Bend the knee and find your heart move. Again, Your block can be handy here. That's why I chose to be one at the back, One at the front. Drop your hips so that you are square with the ground. And then that left knee slowly comes into the chest as you reach the arms all the way to the ceiling. Stop pose. Straighten the left leg, Point the toes. And instead of drawing our name, Let's draw one circle, One big. One circle that line. And then as you bend that knee lifted into the chest, Find a twist to the left hand side, Taking the left arm back, Maybe supporting that right knee. Option to grab the blade of the right foot and straighten out the right leg. If it's not comfortable, Please regress. Slowly turn the torso back, Lean forward, Drop the left foot to the back of the mat and bring the hands down to the floor to frame that right foot. Left hand stays here let's take the right arm to the ceiling open twist And then looking down at that left hand, We're going to step our right foot on top of our left at the back of the mat to our side plank. And you can choose to stay here or lift the right leg breath in, Reach the right arm forward. As you exhale top knee to top elbow to touch inhale as you reach and while saying as you step the foot behind hips reach up to the ceiling reaching the right arm forward all the time. One, Slowly gonna drop the hips down or facing the back, Keeping the right in bed. Drop the knee down to the side the sole of the right foot to the inner left thigh and we're going to find a forward fold flexing the left toes reaching forward the whole year for two. One slowly release right knee comes into the chest and we're going to find a twist to the right hand side Right arm behind us is support, Looking over the right shoulder. Hold. Now listen carefully as we turn back to face the front. Bend your left knee, Bring the ankles together. And we're gonna twist around and lift the. . . Right foot to the ceiling so as we twist around we're going to lift the hips and take that right leg all the way up towards the ceiling, Standing split. Move yourself back onto the mat if you went off and found a little bit of flora. Walk the hands forward towards the top of the mat, Keeping the right leg lifted. And then two hops forward with your left foot. Keeping the right leg lifted, Two hopes left. Option here to do that once again or you might find a little bit of height And be balanced. Making it a little bit lighter. Play with that for the one, And eventually take that left foot to the back of the head. Inhale as you draw the shoulders forward find plank one-legged and as you exhale chaturanga Drop the foot, Open up to upper dog. And child's pose as you exhale, Drawing the knees down and palms forward. Just between you guys. Thank you. Another two. One, It's a little polygon between sides. Before we move on to the other side, Finding downward dog, Lifting it. Let's take a deep breath in through the nose. I'm through the man. Once again, But maybe sticking the timelapse. Breath in. Taking the time out. Learn spread. Let's take the left leg to the ceiling, Breathe in. Bend the knee, Open the hip. From higher to the right toes, And then visit both knees with that, Both elbows with that knee. Take it back up to the ceiling. And stepping it to the outside of the left and top of the mat. Inhale as you open the hips. Amen. Skandasana. Skandasana. That's it. Dropping the hips down and opening out. Hands come into prayer. And then walking over to the right foot at the back of the mat. Let's lift the ceiling grip in. And as you exhale, Step it forward, Top of the mat. Lift into crescent lunge, Lifting both hands. And Warrior 2 dropping the left heel down. Opening up the arms. Please pull it to the palm of your bed. And side angle as we take the right elbow to the right knee. The left hand can reach forward and extend it, Palm facing down. Reverse, Straightening through the right leg, Lifting the right toes. Triangle pose, Reaching forward and down. The left man of the beach is glistening. You That's reversed once again, Lifting the toes once again. Keeping that right neck straight. And Half Moon. First come down, Bench with right knee. Right hand comes all the way down and play with this, Reaching the left foot up. Don't worry if you fall, It's all good. You can bring your hand into prayer, Into the chest. Hold the two I'll give you some time to get here one and then as that bend comes into the right knee drop the left foot down returning to the front Bend through the left knee and reverse. Side ankles. Let's need to let out with that knee. And reverse, Taking the left arm up, Left shoulder. Triangle toes come down reach forward and then down make sure the hip is nice and open Reverse, Taking the left arm to the ceiling, Lift the left toes. Taking the hand down and as you lift the back foot draw your left hand either into prayer or into the block. Hold here for two. Old fools. Hips face down towards the floor. And then taking that right knee with us, We're lifting our hands to the ceiling. Stop pose. Kick that leg out, Point your toes, One circle, One way. And once I pull up the wave, Bend through the toes. Turn to your right foot, Twist, Right arm reaches the center. Straighten out the leg if you can, Or you dip the other side. Turn the torso back to the front. Straighten the leg to the back of the mat. Hands come down to frame that left foot. The right hand stays down as you take a twist taking the left hand to the ceiling. And then side plank as you find both legs one on top of another. Excuse my back again. Maybe lifting that left foot, Reach the left arm. Top elbow, Top knee touch as you exhale. Inhale, Straighten. Wild thing as you drop the foot open up the hips reach forward and hold for two One, Release the hips down to the floor. And then dropping that left knee down to the floor. So the left foot to the inner left of the right body reach forward down and it is going to throw it full. As you slowly release, Throw that left knee in. Twist to the back, To the left hand side, Left arm supports. And here for two. One. Now I'm sitting carefully again from here. We bend through the right knee, Ankles come together, And we're going to lift the left foot up. So as you turn all the way to the right, Lift the left foot to the ceiling into your standing split. Hands walk towards the top of the neck. Maybe sharpening yourself back into the mat so that you're nice and square. Two hops forward Trying to make it nice and light. And two hobs there. Now that's handstand option if you choose it otherwise just hopping so you can choose to hop Maybe find flight. As you hop back down, The leg goes all the way to the back. Inhale as you draw the shoulders forward, Halfway down chaturanga. Flip the feet. Open up the chest. Child's pose as you take the knees down. And take the hips back. Give her two breaths here. Really bending through the elbows. And taking your wrists around the circle. And eventually Arming down the dog once again. Bring the hands down. Check the toes, Lift the hips. Bend through your knees and elbows. And then we're going to look towards the top of the mat drop your right elbow down to touch Bring it back up. Can you drop your left a width of that? So a little bit of soleil with strength here. Drop your right knee. And your lips. And then let's go back towards the top of the mat. Take a breath in. As you exhale, We're going to hop, Skip or jump ourselves to the top. Find a halfway lift in. And as you exhale, Release, Forward fold. Tug your feet out to what you put. Grab your elbows in front of the ragdoll. As you maybe sway or stay in stillness. To release the hands and to release. I told that the feet and so they're together. And then interlace the hands around the right shin. Take it up with you as you slowly straighten the spine, Lifting up. So here we're in like a supported stock pose. Can you straighten the arms and maybe lean back? Flex the right toes, So they're just joining into the yoga. Thank you. And dropping that right foot in front of the left so the legs are crossed We're going to take the arms to the ceiling ribbon. Grab your left wrist and bend to the right hand side. So hips go over to the left. Inhale, Come back to center and find a forward fold, Taking the hands all the way down. Kind of halfway left in. And as you exhale, Release. Come onto the tippy toes, Lifting the heels. Walk the hands to the left and you'll find that you will uncross yourselves. I love finding these little treasures. Walk the pens forward. Find the down with Doug. Take a breath in as you bring the shoulders forward. Chaturanga, Come halfway down, Then to the elbows. Flip the feet, Upward dog. Down in the dark as you answer that. And take the right foot and imagine you're on a cross beam and you're walking one foot in front of the other through the center of the mat all the way towards the top. Once you're there, The toes have been nearly put together. We're going to interlace the things around the left knee and then slowly stand up. Taking that leave with us. And the knee left, Straighten the arms, Knee back. Let's lift toes. And then step it down in front of the right leg. Arms go to the ceiling with your breath in, Grab the right wrist and bend over to the left, Hips go over to the right. And I'll come back to center, Forward, Fold, Take this all the way down. Halfway lived in. As you exhale release bend through the knees lift the heels walking to the right hand side this time all the way around so that we uncross find a halfway lift in. Hands come down and walk all the way forward. What's your pecking shield down with dogs? Can you bend the elbows, Bend the knees once again? And we're going to look towards the top of the mat as we take a deep breath. Drop everything down to the floor keeping it or hovering drop touch and bring it back up bent and then look back towards the top of the mat right then. Pupskipper, Jump yourself to the top. As you breathe out. Bring your hips down to your heels. And then as you push the knees forward, Can you maybe lift the hands off the floor? Bring them down to your thighs. Looking forward. Pause. And then slowly bring the hands down. Behind you, We're going to sit back down. Feet go forwards, Bending the knees or legs 90 degrees. As the soles of the feet come down, Feet are about hip width apart. Bring your hands behind you with the fingers pointing at a slight angle but pointing backwards. And then as you push through the heels, Can you lift the hips to find your reverse table top? Allow the head to drop in when it's heavy. All of you, Too. Blind and Gen Z release. And then take your right ankle, Place it on top of your left knee. Flex the right toes and then can you bring your hips forward and then maybe walk the hands forward so you're drawing the chest closer in towards that right shin. Hold here for two. One. And release, Taking the hips back, Releasing the ankle, Taking the left ankle on top of the right knee. And again, As you walk the hips forward, Walk the hands too. Draw that chest closer. Make sure you're flexing the left toes. If you are nice and flexible and you can get a kiss to the toes, Please do. And make it audible like I do make you in class. And release. Walking hands back, Release the ankle. Now, Make sure that the hands are in a nice comfortable position. Maybe that might be for you with the hands pointed all the way back. It might be with the hands pointed all the way forward. So try it and see how you go. We're going to lift the hips once again. Finally, Our reverse table talk. But this time, Can you lift your right leg up and reach it for the ceiling? Make sure your hips don't dip like mine. Reach your foot down to the floor. Take the left foot to the ceiling. Point. Bring it back down and release Cross the legs, So you find a cross-legged seat. And then start to reach forward, Coming into a forward fold. If you can get your forearms down on the floor or maybe even just your forehead. And slowly release, Walk the hands back in towards you. Lift the knees and come onto the blades of the feet. And then we're going to be walking over to the left hand side, Lifting the hips. So walk all the way around, Keep the feet where they are. And hopefully when you sit back down, You are crossed the other way. And then just walk the hands forward once again. Finding a forward fold. Maybe finding again the forward head reaches down. Maybe just the four-ons. Depending on how open you are in different places. Pause and breathe. And slowly walking the hands back in towards you. Nice easy one. Let's come back onto our backs. Draw the knees in, Give yourself a hug. Maybe even hit the shoulders off the floor, See the knees. And as you release the shoulders back down, Have one hand on each shin and just draw the circles with the knees in one direction. So just massage in lower spine. And the other direction And then can you have the knees coming in towards you and then out in half circles moving back. In towards you, Half circles out, And we'll be back. Change direction, Have them moving away, Out, And then into. Bye bye. And then have them moving in the same direction, But different ways. So they're both, One moving away, One moving in towards you, They go out. Like so. Sequence that swap direction So if you want to explain in words, We're having the right knee moving away from you straight back, Left knee coming in, And then we move out in a half circle away from each other, And then coming together. Again for 18 years away that he passed on. And we're just going to then swap it around. So Lucky goes out, Great Key comes in. Thank you everybody. See you again. And eventually release the left leg straight down, Draw the right knee into the chest and place the finger on the chin. Drive all the way in towards that right armpit. Boys. And finding a supplant twist, Taking that knee over the left leg, Taking your right arm out to the side, And maybe looking over towards that right hand. Make sure birds' shoulders are connected to the floor. And you can go ahead and close your eyes from now on in. To move more of them stay on the floor for one. Questions. It serves you. You can stay as long as you need here, But we're going to move to the other side. So eventually drawing buttons in, Put all that things to the right leg. And lacing things around the left chin, Going into the armpit. Oh. And we'll take that knee over the right leg, Taking the left arm much to the side, Find a twist. Yeah, Maybe she's a sort of problem. And then slowly drawing the knees back in. The feet, The cells and the feet come together, Open up the knees, And then drop the heels down to the floor and control them in as close as you can and towards you. Hands, Right hand on top of your heart center, Left hand belly. And with your eyes closed, Let's chill once again into the breath. This time as we feel the belly rise and fall with our left hand. Take note of how long it takes for it to rise and how long it takes for it to fall. I can feel that right. And as ever I can, Even if they're fine. Let me breathe. And you can choose to stay as you are. I'm on Schwarzenegger. I think she wants that. Or you can choose to find a more traditional class now, Which is with the straight legs. Applying the feet to be open, Locking to each side, Palms, Side, Palms facing up. The hedge makes contact with the floor. In the ice start. Feeling that connection with the mat or the floor in any way we're practicing. Good evening. Tuning in to the bedroom stay there and finish off the practice. I'm going to let you know when it's time to. . . So it doesn't feel like I'm leaving you here. Shavasana is. . . Arguably the most important pose in our sequence. Where everything. . . Relaxes. Muscles. Relief, Tension. And we allow the energy to flow through our body. So just note that there's nothing further to do right here right now. You can stay as you are. Wherever you're practicing. Can you bring focus to your surroundings? This thing out. Cheers. It hurts. Thank you. Animals, Pets. Whatever may be around you So it seems to what's happening. As you start to elongate the breath. Tuning into how your body is feeling now. First practice. To slowly wake the body starting to move the head gently from side to side. In a nice, Gentle movement. Make yourself aware of other parts of your body. Curl your fingers in. From the match. Moving down to the tones. And then as you stretch your arms above the head, Becoming long and tall, Maybe pointing through the toes as you stretch the legs. Can you take a deep breath in here? And as you take a breath out, Bending through the knees, Drawing them into the chest, Curling up into a ball. Now you can stay here or you can drop the knees to the left or the right. Keeping your eyes closed. Slowly making your way into a seat. Facing your computer, TV. Wherever it is you are practicing. Invitation to bring your hands into prayer. And then draw them into the heart as the thumbs make contact with the stem. Keep your spine long, Your shoulders relaxed. With our hearts, We feel words of life. Move your hands to your mouth. Without violence, We speak words of peace. Lastly, As you take your hands to your, Or your backs of your thumbs to your forehead, Making contact with the third eye, Can you maybe drop your chin to your chest? Just in reverence your own practice. Here and now. It aligns. We think words not only of love and peace, Have a gratefulness. Take a deep breath in through the nose to complete. And I'll shoot him out.
