Hi there and welcome back.
My name is Nicol.
I'm hoping you are clicking on this video for another float.
Which I'll hopefully be able to guide you through.
You don't need any props.
I've literally just got one block and that's all I'll need.
My prop over here is my little dog,
Malou.
Malou,
I'm going to need my mat back.
Come on,
Off the mat.
Off the mat,
Malou.
Off the mat.
Come on.
Off the mat.
Good girl.
Sit here.
Sit here.
Here,
Sit.
Here,
Sit.
She will get the message.
Anyway,
Let's start off on our backs.
So if you want to make your way Normally,
I'm going to be using the map.
Make your way onto your back.
Let's start off in like a Shavasana position.
So stretch out the legs,
Have the arms at your side,
Palms facing the ceiling.
And for a moment,
Just allow yourself to focus just on your breath.
Preferably through your nose,
In and out.
Invitation to shut down the eyes especially if you're practicing outside like I am and it's super bright.
Just taking maybe another two breaths where you are.
See if you can make your body as heavy as possible.
And really feel the support of this mat that you are practicing on.
And as we slowly make our way back up,
Let's bring some movement back into the fingers,
The toes,
Maybe even turning the head from side to side.
Eventually drawing the knees into the chest,
Giving yourself a bit of a hug.
And maybe even a sway from left to right.
Now we're going to place the left foot down,
Leg is still bent 90 degrees but the sole is connected to the mat,
And grab the blade of your right foot.
Now when a half happy baby,
If you are not able to quite get into this posture or position,
Feel free to grab the shin or even just the back of the right thigh.
What you're trying to do is keep the spine connected to the mat and have that right knee pulling down towards the outside of your right chest.
Right side of your chest.
So wherever you are,
Whatever works for you.
Just continue holding for two.
And note,
You can bring your left hand out to the side as support,
Either in cactus if you don't have the space,
Or straight out,
Just to kind of counterbalance.
Eventually releasing that foot,
We're going to place the ankle on top of the left knee.
Make sure you're flexing that right foot,
So draw the ball.
The toes back towards the right knee coming into a reclined pigeon and then we're going to gently draw your left foot off the floor and hold.
Now note I'm not using my hands yet so you can have your hands at your side as support with the palms down.
Let's see if you can just use your core to really draw the knees in towards you.
Make sure you're opening out that right knee and just hold here.
Now an invitation to use your hands wrap them around that left thigh interlace the fingers and with your right elbow push out the right knee or leg and with your strength of your hands see if you can draw your knees in towards you and gently releasing.
I'm going to move it on to the other side.
So start with the right sole of the foot down,
Right leg bent 90 degrees.
Half happy baby with your left foot so grabbing the left blade make sure your spine is connected to the floor And I did forget to mention that you can use your other knee to draw it out to the side to open up again as a counterbalance.
Hold just for another one more breath.
And then placing that ankle on top of the right knee,
We're going to come into our unsupported figure four.
So making sure we're flexing the left toes especially.
You can flex the right if you choose.
Your hands can go down at your side and draw the knees in.
So we're just using our core to just to wake it up to activate it.
And then invitation to now use the hands interlace them behind the right thigh left elbow pushes out that left leg and you're drawing the knees in towards you and as you gently release bring both hands behind the thighs and just rock and roll with the legs bent on your spine.
Backwards and forwards.
We're going to eventually make our way to a tabletop,
So however you choose you want to get there.
I love to suggest to cross my ankles.
And then as I create momentum to move over,
Hands come down.
I jump myself back to a low plank and I flow through.
A nice nourishing vinyasa.
We're going to then bring the knees down find child's pose just for a breath Stretch out the arms in front of you,
Allow the forehead to kiss the mat.
And slowly coming up to your tabletop.
Have your hands underneath your shoulders,
Spread through the fingers,
Make yourself nice and comfortable.
With the knees about hip width apart,
We're going to start to create circles with the shoulders around.
So just move in a nice,
Slow,
Gentle movement.
And then moving the other way.
Come back to center,
Walking the hands one hand's breadth back towards the knees,
And then just turn the palms or the hands around so that the fingers are pointing back towards the knees.
If you are double jointed,
Be careful with this,
But then I'd like you to tuck your toes and just move the hips back towards the heels.
If you'd like a little bit more,
You can tuck your chin into your chest and push your spine up towards the ceiling.
Hold here,
So two.
And one and as you gently release walk the hands all the way back toes are tucked sit onto the heels And then just give the hands a bit of a shake.
Interlace the fingers in front of you and create figure eights in one direction.
And in the other direction last shake before coming back to your tabletop.
Now raise your left knee out to the side And then imagine you're a little dog and you're creating,
You're marking your territory.
Start to create little circles moving around in one direction.
Don't stop because I'm stopping.
Continue on.
Continue on in that direction And then change the direction,
Go the other way.
Mmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm complete one circle and then with your right hand can you just tap the ankle bring the hand down create a circle the other way.
Tap the ankle.
And then step that foot all the way to the top of the mat on the outside of the left hand.
We're coming into a kind of a short lizard with the back knee down.
Just move forwards and backwards,
Forwards and backwards,
Lubricating that spine,
Lubricating the thighs.
And as we make this movement a little bit bigger with every forward and backward motion Can you eventually come into your Half Hanuman stretching through that left leg,
Pointing the toes up towards the ceiling?
Stretching the arms forward.
Keep them connected to the mat for now.
And then gently bending through that left leg we're going to swivel around on that right knee out so it's going to go out and as you do kick your left leg back to the back of the mat excuse my back come into a supported side plank,
Taking that left hand all the way up to the ceiling,
And imagine your body's flat against the wall,
So you want to push your hips a little bit forward.
Hold and pause here.
Now,
You can stay here,
Or if you want more,
You can push through your hand and your foot and then take a deep breath in as you do.
With your exhale,
Can you bring your bottom knee to top elbow to touch?
Inhale,
Place it back where it was if nothing happened.
And as you exhale,
Bring it back in.
Bring it back down and then slowly swivel yourself back forward,
Come back to your tabletop.
Just move your hips left and right.
Left and right.
And we're going to do that to the other side so bringing weight into your left knee let's lift the right knee marking our territory and then creating those circles moving one direction Remember,
Don't stop,
Continue going.
And then changing direction,
Go the other way.
I'm watching you.
And then completing a circle in that direction and then tapping with your left hand.
Move in the other direction.
And tap with the left hand.
And then stepping that foot all the way to the top of the mat on the outside of that right hand,
Moving the hips backwards and forwards.
Making this movement a little bit bigger with every forwards and back movement.
Eventually pausing in your half hanuman,
Flexing the right toes to the ceiling.
Eventually bending through that knee,
We're gonna swivel out with the left knee and place the right foot right at the back of the mat.
Take your right hand to the ceiling,
Pushing the hips forward,
Pause.
And as I suggested or invited,
You can stay here or take a breath in.
And with your exhale take that bottom knee to top elbow.
Touch.
Inhale,
Reach.
And as you exhale,
Bring it into touch.
And he'll reach.
And with your exhale,
Right hand comes down back to your tabletop position.
Start to come back to your tabletop,
But then walk your hands forward.
As far as you can reach,
Keeping the hips aligned above the knees.
I'm finding your puppy pose.
Allow your forehead to drop and you can make this more restorative by dropping the forehead down to the floor so having the elbows touch.
Hold just for two.
Hold for one and then slowly lifting up walking the hands back in towards you we're going to tuck the toes lift the knees to hover just off the floor so you're pushing through the mat And then just sway the knees from left to right.
Just a gentle sway.
But lift slowly higher and higher.
And higher until you find your downward dog.
Pedal to feet,
Bending one knee.
And then the other.
And eventually finding stillness let's take an inhale as we lift the heels and release them.
Stay in your downward dog,
Lift the heels once again.
And release.
And then lifting your right leg,
Reach it up to the ceiling,
One legged dog,
And start to bend through the knee,
Open the hip.
Start to create circles moving the knee in one direction.
And other direction.
And a challenge for you,
You can stay here with your knee open or bring weight into that right hand and can you slowly,
Slowly reach up and maybe tap your left foot.
Step that right foot all the way to the top of the mat on the outside to find your lizard lunge.
Keep the back knee lifted and then just moving backwards and forwards.
Backwards and forwards.
For a moment,
You can lift your hips,
Stretching that right leg to find your pyjama pose.
Hold.
And then bending that knee,
Weight comes into the left hand.
We're sweeping that right foot all the way around back to find your side plank.
Hold here,
Or option to reach that right hand forward,
Right leg up,
Inhale.
Exhale,
Can you bring the top knee to top elbow to touch?
And how rich and exhale touch.
In her reach and then stepping their foot all the way to the top of the mat.
No hands for bonus points.
Crescent lunge with an inhale,
Taking both hands up towards the ceiling.
And cactus the arms,
Bend that back knee with your exhale.
Do that two more times.
Inhale,
Stretch the arms,
Stretch the back leg,
And exhale,
Bend.
One more time.
Inhale,
Reach.
And exhale,
Bend.
And then we're finding stockpiles through lean forward.
Weight into the right foot and take the left knee into the chest.
And then reach the arms to the ceiling.
Find your balance here,
Hold for two.
Hold for one,
Twist to the left,
So grab your right,
Your left knee with your right hand,
Take your left hand out to the back,
Maybe even turn your gaze.
Hold here.
Now you can do something fancy if you choose.
I've got another three breaths.
You can take your blade of the foot and stretch it out.
Otherwise not.
Not working for me today.
Slowly turn back,
Bring the palms together and lean forward as you kick your left leg back to the Kastner.
Hold here.
And then slowly stepping it back.
Malou off the mat.
Arrowhead reaching the arms back.
Take an inhale as you reach the arms forward.
And as you exhale,
Hands come down.
Sweep that right foot back to a plank,
One-legged plank.
And with your exhale,
Come halfway down.
Drop the foot down,
Upward dog.
And child's pose as you exhale.
Slowly making our way back up tuck the toes,
Lift the hips,
Downward dog.
As we shift weight to the right,
Let's lift the left foot to the ceiling.
Bend the knee,
Open the hip.
Couple of circles in one direction And a couple of circles in the other.
And then choosing to stay there or keeping the knee bent weight into the left hand and we're going to slowly see if we can tap Yay!
And then stepping that left foot,
Top of the mat,
Outside the left hand.
Staying a lizard,
Just for a couple of breaths,
Shifting backwards and forwards.
And maybe a cheeky pyramid stretching that left leg pushing the hips back and then as the weight shifts into the right hand we're going to find our side plank so sweep that left leg all the way back lifting the left arm to the ceiling,
Hold here,
Or reach the left arm forward.
Inhale as you lift the left foot.
And as you exhale,
Bring the elbow to meet the knee.
Inhale,
Reach.
And exhale,
Meet.
In her reach.
And then stepping that left foot all the way to the top.
Sweep both hands to the ceiling,
Crescent lunge.
Cactus bend as you exhale.
Inhale,
Reach.
And exhale.
One more time,
Inhale,
Reach.
And exhale.
Leaning forward,
Stalk pose,
Weight goes into the left foot,
Right knee into the chest,
Reach the arms.
Hold here.
We're spinning and twisting to the right hand side.
Support your right knee if you choose.
Taking the right hand back.
And if you chose to do it the other side,
Maybe being fancy,
Grabbing the blade of the foot.
My balance is not quite happening today.
Slowly spin back to centre,
Palms meet,
As you lean forward to Kastner,
Kicking that right leg back.
Oh.
It's okay to be wobbly.
And then stepping back.
Take an inhale as you reach forward.
And exhale,
Hands come down.
Let's sweep that left foot back to plank.
One-legged plank and come halfway down.
And then finding an upward dog as you follow through your vinyasa,
Eventually child's pose.
Hold here for two.
And one,
And let's slowly make our way back up.
Downward dog.
Take your right leg,
Reach it for the ceiling.
And as you exhale,
Right knee to right elbow.
Option to bend the elbows here,
Maybe even stretch that right leg out,
Maybe Kundinyasana,
Lifting the left foot off the floor.
Left foot comes down and then find a half pigeon as you draw the right knee to right wrist maybe stepping that left foot back Use the breath in to open up.
Make sure your right foot is flexed.
And then slowly make your way down.
Hold here just for another three or four breaths It's really nice sometimes to just sway gently from left to right,
You know,
Just massaging into that hip.
And when you think you've had enough Let's slowly make our way back up.
Drop onto the right hip and sweep that left leg all the way around.
Keep the right knee bent and bring the sole of the foot into the inner left thigh.
Flex left toes,
Point them up towards the ceiling and then just walk the hands forward coming into a forward fold.
And slowly walking the hands back in towards you.
Take your right knee,
Take it out to the side and make sure it's about 90 degrees and bend your left knee so that you're creating kind of like a star.
But both knees are bent 90 degrees.
If you can sit here comfortably,
Great,
Otherwise use your left hand to lean like I am.
Can you take that left hand off the floor and maybe take that right foot off the floor?
Thank you.
Can you take your left foot off the floor?
Can you take both off the floor?
I'm gonna let you try that.
And then slowly coming back,
We're going to move back into our downward dog.
So you can choose to sweep that right leg forward,
Cross the ankles.
Swing yourself down and then using momentum all the way back up flowing through a flow.
Eventually finding Donald Duck.
Or you can just walk your legs back.
Take your left leg,
Reach it up to the ceiling and bend the knee,
Open the hip.
Taking that knee to the left elbow and then either choosing kundinyasana as we did the other side lifting the right foot off the floor,
Or whatever you choose,
And then eventually drawing the knee down,
Shin down,
Flex the left toes,
Right leg goes back.
Inhale as you open up.
And exhale,
Making your way down and releasing.
Make yourself nice and heavy and if you chose to do the other side Maybe a slight sway from left to right.
Eventually slowly making your way back up.
Sitting down onto your left hip and sweeping that right leg all the way around.
Find that forward fold,
Keeping the right knee flexed,
Right leg straight.
And as you slowly walk your hands back towards you,
Bend that,
Or turn that left leg all the way around.
Keep it 90 degrees and then bend your left knee.
Again choosing how you balance using your right hand as support if you need to.
Can you lift your left foot off the floor?
And then your right foot.
And then both.
And then slowly sweeping them both forward.
Coming into a forward fold,
So start with Dandasana,
Both legs straight,
Both toes flexed,
Pointing up towards the ceiling,
And then just walk your hands forward.
Hold here just for two.
One.
And then using your hands to lift you up,
We're going to bring the soles of the feet together,
Lifting the hips,
Placing them as far forward as you can,
As close to the heels as you can,
And then taking your hands,
Wrapping them around the feet.
Drawing yourself down.
Pull yourself down,
Allow the back to have a very bad back posture.
And then gently releasing,
Making your way back down onto your mat.
Can we grab both blades of the feet for a happy baby?
A normal happy baby this time.
Maybe a slight sway from left to right might feel good.
And eventually bring the soles of the feet back together keep the knees open bring the feet down to the mat and finding a reclined butterfly,
I'm going to invite you to take your right hand to your chest or heart center and your left hand to your lower belly.
Allow the elbows to rest on the mat.
Allow the eyes to close.
And like we did right at the beginning.
.
.
As we're at the end.
Can you focus on your breath?
You feel it coming in and going out.
We're going to close the practice just as we are,
Well not quite just as we are,
But keeping the body as it is and taking the arms down to the side,
Palms facing the ceiling.
If this is uncomfortable for you,
For whatever reason,
You can stretch out the legs,
Come to a more traditional shavasana.
Otherwise,
Making yourself comfortable,
Both shoulders connected to the floor,
Neck in a nice neutral position.
Eyes are closed.
Before we settle in,
Can you take a deep breath in through the nose?
And a long breath out through the mouth.
Shavasana.
As with some previous videos,
You can choose to stay here as you are.
Pause the video.
And close when you're ready.
Otherwise if time is.
.
.
Precious for you.
At this time.
I'll invite you to slowly bring some movement back into your body,
Toes,
Hands.
Head from side to side.
And then slowly bring the knees into the chest,
Allow them to drop to one side and slowly make your way back up into a seat.
Cross the legs or whatever seat is more comfortable for you today.
Bring your palms together in prayer in front of the chest.
Maybe a slight bow of the head.
With our hearts.
We feel words of love.
Take your palms or hands to your mouth.
With our mouse.
We speak words of peace.
Lastly,
Taking our hands to our forehead.
With our minds.
We think words.
Of gratefulness.
It has been a pleasure being able to lead you today.
I hope you got something out of the practice and I hope you come back for more.
Have a beautiful remainder of your day,
Night,
Morning,
Wherever or whenever you're practicing.
My name is Nicol.
Thanks for practicing with me today.
