Good evening.
And welcome The theme for today's class is going to be confidence and clarity.
So we are going to start with a pranayama breathing exercise called Kapalabhati,
Breath of fire.
And this helps activate the third chakra located just above the navel,
Which is your solar plexus.
And your solar plexus is the center of your personal power,
Your inner fire.
Strength,
Your clarity,
Your confidence.
So before we get started,
Feel free to pop on some background music if you would like to.
And make sure you've got your blocks and a cushion to hand as well.
And as always,
Please do listen to your body.
If any of the poses feel uncomfortable,
You know what to do.
Okay,
So it starts off in a comfortable cross-legged seated position.
I always recommend coming to sit up on a cushion or a block.
And then pulling out the flesh from beneath the sit bones.
Thinning up nice and tall.
And resting your hands.
On your knees.
Now,
Kapalabhati,
I'm just going to explain this.
In case to give you a little refresher.
So capillabati,
You exhale through the nose as you draw the belly towards the spine,
As you suck the belly inwards.
So it might feel a little bit counter-intuitive.
So you suck the belly in and you exhale.
So imagine someone's punching you in the stomach and that's what it should feel like.
We're going to do three rounds of 60 breaths.
And after each round,
We will exhale fully,
Inhale to two thirds and then hold the breath for as long as you can.
When you really need to breathe,
Lift up your hand,
Give me a little wave and then return to a normal breath.
And wait for me to cue the second round and then the third round.
So to start with,
Just close down your eyes.
And bring your focus to your breath.
Give yourself a moment to become fully present.
And to settle into the space around you.
In a moment we'll start Kapalabhati.
So remember it's a forceful exhale and a passive inhale.
As you exhale through the nose,
You suck the belly inwards towards the spine.
Let's take a deep breath in all together now.
Starting Kapalabhati now.
Exhale fully.
Inhale just two thirds of the way And then hold your breath.
Send that oxygen down into your belly.
And hold for as long as you can.
And when you get the urge to breathe,
Just ask yourself,
Is it your body that needs to breathe or is it the mind?
And if it's the mine,
See if you can hold on just for a little longer.
When you really cannot hold on any longer,
Lift up your hand,
Give me a little wave.
And then return to a normal brow.
Good.
Keeping the eyes closed.
Just notice the sensations in the body.
And we'll get ready for round two,
Taking a nice deep breath in.
Start Kapalabhati.
Now.
Exhale fully.
Inhale two-thirds of the way and hold hold the breath You might be able to hold the breath a little longer this time.
When you need to breathe,
Lift up your hands,
Give me a little wave.
Return to a normal breath just checking in with your body again noticing the sensation we'll get ready for round three.
You can follow my pace or you can go at your own pace.
Take a deep breath in.
Start Kapilabhati now.
Exhale fully.
Inhale two-thirds of the way 60 or 70 percent If you inhale all of the way you'll find it hard to breathe.
How to hold your breath.
Hold the breath.
And as you hold the breath inviting a sense of ease and relaxation.
The sense of calm.
When you cannot hold on any longer,
Lift up your hands,
Return to a normal breath.
And once again.
.
.
Observe all of the sensations in your body You might feel a little bit dizzy,
That's normal,
You've just flooded your body with oxygen.
Like I said earlier,
This breathing exercise is excellent for activating the third chakra,
The manipura or solar prexis.
Place both hands on your belly,
Just above your navel.
This is where your solar plexus is located.
Feel the warmth beneath your palms.
And visualise a little flame inside of you.
This flame represents your inner strength.
Your power.
And as you begin to lengthen the breath,
Direct your breath to your flame.
And watch as it grows.
Our intention for today's practice is confidence and clarity.
So embrace this feeling and carry it with you throughout the practice.
When you're ready.
Begin to flutter the eyes open.
And we will begin.
Reach your arms all the way out to the side and up up up up up towards the ceiling elongate the spine inhale Exhale,
Tap to the mouth.
Cactus the mouth,
Cactus the arms and breathe out from your mouth.
Make a noise.
Inhale,
Reach the arms up.
Lengthen.
Exhale.
And again.
Keep your arms at cactus.
Make a fist with your hands and then turn the fists downward.
As you inhale.
Straighten the arms.
You'll begin to feel a stretch all the way down the front of your forearms and your wrists.
Exhale,
Back to Popeye.
Inhale straighten the arm Exhale,
Bend.
One more time,
Inhale,
Straighten the arms.
Exhale.
Last one,
Inhale,
Straighten the arms and then spread the fingers wide.
Bend your hands backwards so you're.
.
.
Tips of your fingers are trying to reach the wall behind you and this time you'll feel the stretch on the inside of your forearm and your palm.
Hold it here as you breathe.
And then shake it out.
Make your way to tabletop.
Hand shoulder width apart.
Knees and feet hip width distance apart.
Spread your fingers out as wide as you can and press your hands into the earth.
We'll just practice here,
Retracting and protracting the shoulders for a moment.
So retracting is when you relax the shoulders and you almost collapse down.
And protracting is when you push the floor away from you.
Draw the shoulders away from your ears.
So just practice this a few times.
So when we do poses like down dog,
Side plan.
Dolphin you want to protract the shoulders you want to push the floor away from you draw the shoulders away from your ear.
Come to a neutral spine.
Engage your core.
Straighten your right leg and then lift the right leg up so it's parallel to the mat.
Toes pointing downwards.
This helps your hips stay square.
And you can either stay here or you can bring the back of your left hand onto your sacrum.
Feel your right glute engaged.
And then reach your left arm forwards,
Point your right foot.
Press your right hand into the floor and hold here for five breaths.
Remember your inner fire.
Hold it nice and strong.
Keep pushing opposite hand and foot in opposite direction.
Just a couple more breaths.
Then once you're done,
You can lower your left hand.
Lower the right knee,
Take a moment to reset.
And when you're ready,
Straighten the left leg.
Engage your core,
Lift up the left leg parallel to the mat,
Toes pointing downwards.
Find your balance and when you're ready,
If you did so on the other side,
You can bring the back of your right hand onto your sacrum.
Feel your left glute engage this time.
Reach your right arm forward,
Point your left foot and press your left hand into the earth.
Hold here,
Five breaths.
Keep reaching your right hand and your left foot in opposite direction.
Doing great.
Hold it nice and strong.
Two more breaths.
And when you're done,
Lower the right hand,
Left knee,
Sit your bum towards your heels.
Come up high onto your fingertips and walk the hands forward,
Keeping the head elevated.
Find active child's pose.
Pull the fingers forwards,
Draw the hips backwards.
Send the breath to the back of your rib cage and notice that sensation of expansion and contraction.
On your next in breath,
Walk the hands over towards the left,
Going to maybe 10 or 11 o'clock.
You don't need to go too far.
Crawl the fingers forwards,
Draw the hips backwards and walk the left hand a tiny bit further forwards.
This way you lengthen your left side as well as your right.
Breathe here.
Slow,
Steady,
Controlled breath.
Walk the hands back through centre and on your next inhale walk the hands over towards the right.
To one or two o'clock.
Crawl the fingers forwards,
Draw the hips backwards.
This time it's your right hand that walks that tiny bit further forward.
In order to stretch it right.
Side as well as the left side.
On your next exhale,
Walk your hands through centre.
Plant the hand.
Lift the hips,
Tuck the toes,
Press the feet into the earth,
Lift your knees and hips up and back,
Climb downward facing dog.
Thank you very much.
Keep your head nice and heavy.
Spread the fingers out as wide as you can.
And as you press all 10 finger pads into the air,
See if you can lengthen your spine,
Reaching your sit bones up and back.
The knees can stay bent here.
More important that your back stays straight.
Then gently push your shoulders towards your ankles and perhaps your heels lower naturally down towards the floor.
We'll take five breaths here in through the nose.
And out through the nose or the mouth you choose.
Use your exhale to cleanse the body of any toxins.
Take your last breath here.
Good job.
Come up high onto your tippy toes.
You're going to roll forward,
Shoulders over the wrist.
Then bend the knees,
Lower the knees.
Just above the ground,
Hover them a couple of inches from the ground.
And as you exhale,
Press your hands into the ground.
Return to your down dog.
We'll do this a couple more times.
So inhaling,
Coming forwards to hovering knees.
Engage the core.
Exhale back to down dog.
Firing up the abs here.
Go at your own pace.
And we'll do this just one more time.
And then we'll meet in down dog.
Bend the knees,
Take the gaze forward.
Step the feet all the way to the top of the mat.
Feet hip width distance apart,
Soften the knees,
Let your head hang heavy.
You can relax the arms,
Perhaps you grab onto opposite elbow.
And just allow yourself to hang here.
Becoming aware of your physical body.
And noticing any areas where you might be gripping,
Holding or tensing.
You invite in a sense of ease.
Now relax the arms,
Bend the knees,
Shift your weight back into your heels and begin to roll.
Turn your palms to face forwards.
Press the soles of your feet into the earth.
Reach your arms out wide.
Exhale.
Imagine someone's grabbing each hand,
Pulling in opposite directions as you feel your chest.
And your back expand.
Inhale,
Sweep the arms up.
Elongate the spine.
Exhale,
Palms come to touch and really move them.
Arms by your side palm space forward.
Close your eyes for a moment.
And begin to rock forwards and backwards.
Bringing your attention to the base of your feet.
And noticing how the weight shifts.
From your heels to the ball of your feet.
Now begin to sway from side to side.
Noticing how the weight shifts from the right to the left,
Left to the right.
Come back to center.
Find even weight balance in both feet.
Mountain pose.
Padhasana.
Unlock the knees,
Tuck the tailbone,
Belly in.
Palms face forwards,
Lift the sternum and the chin.
Stand tall.
On an in-breath Press your feet into the floor and see if you can reach the crown of your head up towards the cloud.
Flutter the eyes open.
Come to the top of your mat.
Exhale push your hands towards the ground.
And as you inhale,
Reach your arms out wide.
Next hand.
Inhale arms up.
Manson.
Exhale,
Relax the shoulders.
Inhale,
Grow a little taller with a breath and as you exhale,
Soften the knees,
Hinge from the hips,
Reach the arms forwards,
Come to a flat back,
Sway the arms backwards,
Palms face downwards,
Halfway lift.
Let's go check.
Exhale,
Fold forward.
Utenas.
Set the feet back,
High plank.
Engage your abdomen.
And check in with the hips.
If they're sinking too far down,
That's going to create.
.
.
Pressure in the low back if they're too high up then you're not engaging the core.
Press the hands into the floor and almost round the upper back.
So you're filling that space in between your shoulder blades and take the gaze about a metre on the floor in front of you so your head is in alignment with the rest of your spine.
Hold it here nice and strong.
Just one more breath.
And then drop the knees to the mat.
Shift your weight forwards,
Bend the elbows backwards,
Lower down,
Chin,
Chest,
Onto your belly and tuck your toes.
And come onto your forearms.
Point the fingers up,
Grab onto opposite elbows,
Elbows a tiny bit in front of your shoulders and then we'll take the diving motion.
So chin to chest,
Drag the elbows.
Down the mat.
As your chin reaches diagonally forwards and up,
Imagine you're ducking under a wave.
Strong shoulders here,
Press the elbows into the floor.
For baby cobra.
Keep the glutes and the legs relaxed.
And check in.
How does this pose feel in your body?
How does it feel today compared to other days?
Exhale,
Lower down onto your belly.
Bring your hands.
Underneath your shoulders press into the floor.
Sit your bum back.
Towards your heels,
Take a breath in child's pose and then we'll meet in downward facing dog.
Maybe you walk it out here you might bend one leg then the other Bend both knees,
Look forwards,
Step your left foot forwards,
Followed by your right uttanasana.
Let your arms be floppy here.
They don't have to touch the floor.
You can always bring blocks underneath your hands to bring the floor closer to you.
And then just let your head hang heavy.
So perhaps you shake it from side to side or forwards and backwards.
Just notice how the weight of your head can help to lengthen the spine and the neck.
Now bring the right hand.
In front of the right foot.
It can be flat on the floor on your fingertips or you can use a block underneath your hand.
And then inhale,
Keeping the knees soft,
Sweep the left arm up towards the sky.
Spiral the chest open towards the left,
Press the right hand into the floor.
And breathe.
If you want to go a little deeper,
Perhaps you bring your hand to the center.
How does that feel?
And then exhale,
Lower the left hand down,
Grab onto opposite elbows.
Hang here and maybe bounce up and down.
Remembering to always lengthen and create space between the vertebras before you twist.
Okay now you're going to release the left hand in front of your left foot or use a block if you did so on the other side.
And as you inhale,
Reach the right arm up towards the sky.
Open the chest out towards the right.
Press into your left hand.
Knees can be a tiny bit bent here.
And if you did so on the other side,
Perhaps you bring your left hand to centre.
Exhale lower the right hand grab onto opposite elbows allow yourself to hang for a moment.
And then release the arms,
Remove any blocks and begin to roll up.
Turn the palms to face forwards.
Press all four corners of your feet into the earth.
Reach your arms out wide.
Take a breath here.
Squeeze the shoulder blades together without puffing out the chest.
Inhale,
Arms up.
Exhale,
Palms come to touch and they draw down to the heart center.
Take a deep breath here.
Exhale.
Release the hands.
And once again.
Feet parallel.
Exhale press the hands towards the ground.
Inhale,
Reach the arms out wide.
Exhale.
Inhale,
Arms up.
Create space between your vertebras and then exhale,
Relax the shoulders.
Inhale grow a little bit taller and as you exhale fold from the hip Keeping the knees soft,
Reach the arms forward and then stop at our 90 degrees.
Reach your arms backwards,
Palms face downwards,
Lift the chest.
Halfway there.
And then exhale,
Fold forwards,
Utinus.
Step the feet back.
Plank pose.
Three breaths here.
If you're feeling a little low in energy you can always drop the knees to the mat.
Then you can either lower down from high plank or drop the knees down,
Shift the weight forwards,
Bend the elbows keeping them tucked closely to the rib cage.
Chin chest onto your belly.
Come up onto your forearms.
Things base.
And then we'll take a baby cobra by grabbing onto the elbows.
Take your.
.
.
Driving motion.
And then perhaps you close the eyes.
Taking the attention away from what the pose looks like.
And focusing more on what it feels like.
Now that we've warmed up a little bit,
Does this Second baby cobra feel a bit better than the first one.
Exhale,
Lower.
Hands round about mid-chest,
Tuck the toes and as you exhale press the hands down and forwards,
Come up in one smooth movement,
Downward facing dog.
Three breaths.
Walk that,
The feet slightly forwards to take a shorter down dog.
And then press the floor away from you to lengthen the spine.
When you're ready,
Right hand comes to grab the outside of your left ankle,
Shin or thigh.
Look underneath your left armpit.
Keep pressing into your left hand.
And check in with your balance here.
Are you shifting all your weight onto one side or all the way onto the other side?
See if you can find an even weight balance across both feet.
Return to your down dog.
Press the floor away from you to lengthen the spine.
And when you're ready,
You can take a twist on the other side.
Left hand grabs onto the outside of your right.
Ankle,
Shin or thigh.
Look underneath your right armpit.
And when you're ready,
Release back to your down dog.
Bend the knees,
Take the gaze in between the hands.
Step one,
Foot forwards,
Followed by the other uttanasana.
Bend the knees,
Shift the weight back,
Roll up.
Turn the palms to face forwards.
Press the feet into the floor.
Reach the arms out wide.
Exhale.
Inhale,
Arms reach all the way up to the sky.
Palms come to touch,
Draw them down to your heart centre,
Allowing your thumbs to rest on your sternum.
Closing the eyes for a moment.
Finding your mountain pose.
And feel the energy,
The prana that you begin to create in your body.
Release the arms,
Open the eyes.
Round three.
Exhale,
Press the palms towards the ground.
Inhale,
Reach the arms out wide.
Exhale.
Inhale arms up lengthen lengthen lengthen Exhale,
Relax the shoulders.
On your next in-breath.
See if you can grow that little bit taller.
And as you exhale,
Hinge from the hips,
Reach your arms forward,
Bring your back to 90 degrees,
Swing the arms backwards,
Palms face downwards,
Engage the core,
Lift the chest.
Halfway left.
And then exhale,
Fold Uttanasana.
Plant the hands,
Step the feet back,
High plank.
Checking in with your alignment,
Spreading the fingers out wide,
Creating a nice straight line from your heels to the crown of your head.
Keep pressing the floor away from you.
Good job.
One more breath.
Either lower from high plank or low plank,
Shifting the weight forwards,
Bending the elbows,
Keeping them tucked close to your side body.
Lower down,
Chin,
Chest,
All the way onto your belly.
Make your way to baby cobra.
And take your diving motion.
Looking downwards,
Pulling the elbow.
As you imagine,
You're ducking underway.
Experiment with how this tiny motion helps create more space in the front body all the way from your pubic bone,
Belly,
Chest.
And chin.
Now from here,
You're going to separate the arms.
So they're parallel and we're going to come up into a.
Forearm.
A plank in just a moment.
However,
I also invite you to try perhaps clasping the hands together if you have tight shoulders and make sure that the shoulders stay stacked over the elbows.
Elbows have a tendency to kind of stick out here.
Okay,
So from here,
You're going to engage your core,
Keeping your knees on the floor.
Just lift the hips up.
So we come to a half.
For them.
Plan.
Then tuck the toes and then lift the knees up as well.
So full forearm plank.
It's the same as plankages on your forearm.
From here,
You can either stay here if you're still building strength or you can make your way to a dolphin pose by beginning to walk the feet towards the elbows.
Relax the head so your gaze is looking back towards your feet.
Knees can be slightly bent here.
Remember you want to protract the shoulders,
Press the forearms into the floor.
To lengthen the spine and then we'll stay here perhaps three to five breaths.
Whenever you're done dropping the knees and tucking your toes,
Take a resting child's pose.
Perhaps your forehead rests on a mount or on a block.
Palms by your side,
Palms face up.
Relax the shoulders and allow your hips.
To sink into the floor.
Place your hands beneath your shoulders and as you press into the floor.
Really up to a kneeling position.
Good job.
Then come to stand on your knees and grab onto one block.
Now you want your knees hip width distance apart,
So your hips stacked over your knees.
Place your block over.
To the And you want your right leg to come out towards the side,
Your heel and your knee aligned and your toes pointing forwards or a little bit out towards the side.
You want your hips to face forward.
But just make sure that your hip is stacked over your knee.
If this is uncomfortable in your knee,
You can double up the mat.
Or you can place a blanket or a cushion underneath the knee.
And then from here,
Stand up nice and tall.
Come face forward.
Exhale,
Press the hands towards the ground.
And as you inhale,
Reach them out wide.
Exhale.
Inhale arms up medicine.
Exhale arms to parallel.
Now keeping your right foot glued towards the floor,
Shift your way over towards the left.
Turn the palms face backwards.
Lower the left hand onto your block.
You want your shoulder stacked over your wrist.
And then reach your right arm up and over for a side bend.
Keep your gaze looking forward to your head in alignment with your spine.
And breathe into your right side body.
One more breath.
To come out,
Sit your bum back down onto your heels as you swing your right arm forward.
Come back to a kneeling position.
And then move your block onto the other side.
We come back up onto your knees.
This time it's your left leg comes out towards the side.
Knee and heel aligned.
And your toes are pointing forwards or slightly out towards the right,
Whichever feels more comfortable.
But you want your hips to face forward.
Okay,
Palms face forward.
Exhale,
Press the hands towards the ground.
Inhale reach the arms out wide.
Exhale.
Inhale arms up.
And now you've found length,
You're ready to come into the posture arms to parallel.
Shift your body over towards the right,
Palms face backwards.
The right hand comes to rest on your block.
Walk the block so it's underneath your shoulders.
Reach your left arm up and over.
For a side bend.
You want your shoulders and your hips facing forward.
Good job.
Keep reaching the fingers over towards the right,
Pressing your left foot down into the floor.
Press your right hand into the floor as well.
And then slowly sit down onto your heels,
Swing your left arm forwards.
And then we'll swing the legs out in front of us.
Take the feet out wide.
You can sit up on a block or a cushion here if that feels more comfortable.
Pull out the flesh from beneath your sit bones.
Sit up nice and tall.
And then press your fingers into the floor to lengthen your spine.
Walk the hands backwards just a little bit and as you press into the floor just rock forwards and backwards here.
Good job.
Now you can stay here.
Or if you want to go a little deeper.
Turn the palms to face forward.
Exhale,
Press the hands towards the ground.
Inhale reach the arms out wide.
Exhale.
Inhale up and as you exhale hinge forwards,
Tuck the pubic bone,
Lead with the chest,
Keep a nice straight back and then point the thumbs downwards,
Lower your fingers onto the floor.
Keep your gaze looking up.
Head in alignment with your spine.
Give your body a moment to adjust.
Tune into the breath.
Use the inhale to find space.
Walk the hands forward.
Exhale,
Soften.
So listen to your body go as far as is comfortable for you.
Observe,
Acknowledge,
Accept.
Wherever you're at today.
Maybe you go a little deeper.
And then relax ahead.
Walk your hands backwards to prop yourself up to a seated position.
Bring your hands underneath your knees.
Help your knees up.
Give yourself a hug here.
You can interlace your hands behind your head,
Apply a little pressure.
Then release.
Come up to a seated position.
Bring your right foot in between.
So you're right foot in between the holes.
Your left foot flat on the mat in front of you,
Knee pointing up towards the sky.
We'll come to you.
And then place both hands on your knees.
On your left knee and as you press down,
See if you can elongate the spine.
And from here reach your arms over towards the right.
And as you inhale,
Sweep the arms over towards the left.
Reach up.
Turn the thumbs downwards and then lower the arms down.
So your right arm hugs your knee.
Maybe you bring your foot a little closer towards your body and your left fingertips on the floor.
Thumb pointing backwards,
Slight bend in your elbow so you have space to press into the floor and then look up and over your right shoulder.
Can you breathe freely here?
Are you finding it difficult to breathe?
If your breath is restricted then perhaps you've twisted too far so ease off just a little bit.
Now keeping your head where it is,
Slowly begin to unravel from the hips.
Slow back.
Mid back.
Up and back.
Shoulders and your head turns around.
Help your other knee up and then we'll switch sides.
So your left foot comes in between the hole.
Left knee pointing out toward the side,
Right foot flat on the floor with the knee pointing upwards.
You like your bungee Again,
You can also sit on a cushion here if that feels better for you.
Place both hands on your right knee and as you push down,
Elongate the spine.
See if you can grow a little taller.
Reach your arms over towards the left.
And as you inhale,
Sweep the arms over towards the right.
Keep reaching the fingers up towards the sky.
Find length and then thumbs point down with lower the arm.
So your left arm wraps around your knee this time.
Right fingertips on the floor opposite to me.
Press your right fingers into the earth and then look up and over your right shoulder.
And then gently unravel to face the front.
Give yourself another little hug.
And then cross.
The legs come to a cross-legged seated position.
We're going to stretch the shoulders out.
So palms face forward.
Exhale,
Press the hands towards the ground.
Inhale arms out wide,
Exhale push the hands out.
Active arms.
Inhale,
Sweep the arms up.
Your right hand comes in between the shoulder blades,
Left hand on your right elbow.
Keep the gaze up if you can.
Stretch it out here.
Good job.
Exactly.
Now reach your left arm out towards the left.
Turn the palm to face backwards and then see if you can grab onto your opposite hand behind your back.
And if you can't,
Just grab onto your T-shirt.
You can also use a belt here.
To help you reach.
And then release.
And we'll come to the other side.
So once again,
Exhale,
Press the hands downwards.
Inhale,
Activate the arms,
Reach them out wide.
Exhale,
Squeeze the shoulder blades together,
Activate that back body.
Inhale arms up.
Left hand comes to rest in between your shoulder blades,
The right hand on your left shoulder.
Sit up nice and tall.
Lift again.
Exactly.
And reach your right arm out towards the right.
Turn the palm to face backwards and then grab onto the opposite hand behind your back.
And you'll notice that one side tends to be a little bit more mobile and the other side,
That's normal.
And it might even change from day to day.
You might be looser on your right arm one day and looser on your left arm the other day.
Good,
And release.
Okay,
Help your knees up,
Come to the front of your mat.
Grab onto the backs of your thighs.
Engage your core and sit up nice and tall and then lean backwards,
Creating a V shape.
No rounding of your back.
Roll the shoulders up and back.
Chest open,
Stirring them up.
And then from here,
This is Navasana Boat Pose.
Lift your feet up parallel to the mat if you can.
Option one is supported boat pose option two you can release the arm Or option three,
You might straighten the leg.
So just go to wherever.
You're at today.
Engage the core.
Find that inner fire.
And we'll hold here.
Doing great.
Bye.
Three.
Two.
One,
Grab onto the backs of your thighs,
Lower one foot at a time.
Sit up.
Reach your arms forwards as you round the back.
Engage the core and roll down.
Nice and slowly,
As slow as you can.
Without lifting the feet off the ground.
Good job.
Walk the feedback.
So that your knees are stacked over your ankles.
And take a few pelvic tilts here,
So rocking the pelvis backwards.
Holding for a moment and then releasing.
Just noticing how this feels in your low back.
And then the next time you rock the.
.
.
Pelvis backwards,
Hold it.
Press enable towards the floor.
And as you also press your hands,
Forearms into the ground begin to lift.
Your low back off the ground,
Your mid back,
And then your upper back coming to a bridge pose.
Once you're in bridge,
Lift your head up for just a moment,
Press your hands and feet into the earth,
Lift the hips a little higher and then relax the head back down again.
We'll hold bridge for five breaths.
Reach your thighs diagonally forwards and your chest diagonally backwards.
Just two more breaths.
Keeping the hips high on your next inhale,
Reach your arms overhead,
Rest them on the floor behind you and then roll down vertebra by vertebra.
All the way down.
And when your hips touch the floor,
Bring your knees to your chest.
Wrap your arms around your shin.
Give yourself a little squeeze here.
You might bring your forehead to touch up towards your knees for a moment and then rest the head back down again.
Lower both feet.
To the mat.
Bring your left ankle over your right knee,
Flex your left foot.
Apply a little pressure with your left hand against your left knee.
This is option one.
If your head is lifting off the ground,
Then place a cushion underneath your head or a block.
Stay here or you have the option to bring your left hand through the hole.
Interlace your hands behind your right thigh and draw your right knee towards your chest.
Close down the eyes.
Let's see if you can go to that quiet centre.
That sacred space of stillness and silence.
At the core of you.
And as you stay in this space of peace and tranquility may notice that your body begins to release emotions thoughts wishes fears pay close attention.
Observe.
Acknowledge accept.
Slowly lower your right foot to the floor and then help your left foot down.
And move to the opposite side.
So right ankle rests on your left knee,
Flex your right foot and apply a little pressure with your right hand against your right knee.
Take whatever variation you took on the other side.
And tune into the breath.
Slow steady controlled breath as you activate your parasympathetic nervous system.
Rest and digest meat mode.
Lower your left foot down and then gently help your right foot.
Bring your left knee to your chest,
Interlace your hands over your left shin as you slide your right leg.
Down flex your right foot Draw your left knee towards your chest and then ever so slightly out towards your left.
Pitch.
And breathe here.
Notice how everything just begins to slow down.
Your breath,
Your soul.
Your energy.
Gently help your left knee back down towards the mat.
Bring your right knee to your chest,
Interlace your hands over your right shin and slide your left leg down the mat.
Flex your left foot.
Your lower back touching the floor.
Pull your right knee towards your chest and then slightly out towards the right.
Lower your right foot to the mat.
Bend your right leg long,
Come up onto your elbows.
Going to lengthen the lower back.
So press your hands into the floor and towards your feet.
As you point your feet,
Reach your chest backwards and then roll down,
Vertebra by vertebra.
Allow your feet to flop out wide.
Palms face up.
Find your final resting posture.
Shurvasana.
Before we go there,
Just tense all of the muscles in your body.
So your feet,
Squeeze the feet,
Make a fist with your hands,
Squeeze your belly,
Your face,
Your bum,
Your thighs,
Everything.
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Squeeze,
Tense all of your muscles.
And then release and let go.
Surrender to your mat.
Allowing your body to feel heavy Bring your attention back to your solar plexus just above your navel.
Visualize that inner flame.
The centre of your personal power and your clarity.
When your solar plexus is balanced.
He knows who you are.
And you know what you want.
You feel confident,
Happy and joyful.
Keeping your eyes closed.
Try to begin to come back into your body.
My local IG.
Find some gentle movement.
In your hands and in your feet.
Leave your fingers and wriggle your toes.
I might take some circles.
With your wrist.
And your ankles.
And then switch direction.
Rock your head from side to side.
Your head to center and take a nice deep breath in.
Really nice.
Open the mouth and sigh it out.
Make a noise.
And again,
Inhale,
Fill up your lungs.
Exhale release and let go in your own time reach your arms overhead Point the toes and stretch it out.
Imagine you're just waking up in the morning.
Maybe you take a yawn.
Hmm.
And then bend the legs and roll over onto your right hand side using your right upper arm as a pillow.
Color into a little ball and hang out here for a few moments offering up thanks to the body.
Thanks to yourself for carving out a little time.
To help nourish the body,
Mind and soul.
With the help of your left hand,
Press into the floor.
And make your way up to a seated position.
Keeping the eyes closed.
Stay it up nice and tall.
Take your head over your shoulders and your shoulders over your pelvis.
And bring your hands onto your belly just above your navel.
Feel the warmth beneath your tongue.
And visualise that flame.
Tune into your breath.
And direct your breath to your internal flame.
Watch how it begins to grow and expand.
Feel the warmth that you feel in your belly.
Spread to the rest of your body.
To your entire being.
You feel strong and powerful.
Get calm and peaceful.
I invite you to hold on to this healing.
And carry it with you into the rest of your evening,
The rest of your week.
Keeping your eyes closed.
Begin to rub your hands together.
To generate some heat up your hands over your face.
And feel the warmth caress your skin.
Separate the fingers to let in a little bit of light.
And then gently flutter the eyes open.
Bring your hands to touch and draw them down to prayer at heart center.
Bow to one another.
