So namaste and welcome.
For today's class,
You're going to need a couple of blocks,
A belt and a couple of pillows.
We're going to be doing hamstring stretching today so our peak pose is going to be a standing hamstring stretch.
As usual listen to your body and if you need to take a break at any point just come into a child's pose or resting.
Shavasana which is when you lie flat on your back.
So we're going to start lying down today.
So go ahead and grab your.
.
.
Two pillows Like this.
And then place them so they're touching your bum here.
If you've got blocks,
Then make sure they're within reach.
And then you're gonna lower down.
Onto the pillows and make sure that your head is supported here.
Then pressing your feet into the ground,
Lift your hips for a moment as you tilt your pelvis backwards.
Just a length in the lower back and then bring.
The soles of your feet to touch as you bring your knees out wide and you can support your knees with.
Blocks or perhaps cushions.
And then close down your eye,
Palms face up.
And give yourself a moment to settle into the pose.
Hips heavy.
Shoulders relax Now place your hands in your belly.
And begin to tune into your breath.
Bring your awareness to the rise and fall of your belly.
And begin to lengthen the breath.
As you breathe in,
Your belly pushes against your hands.
And as you breathe out,
Your belly moves away from that.
Now shift your hands up to your rib cage and begin to breathe from this area.
So breathing from your ribs.
And noticing the expansion.
And contraction of your rib cage as you breathe.
How does this breath feel different to the first one,
To the belly breath?
Now move your hands to your chest and begin to breathe into your heart space.
Once again bringing your awareness to how this breath feels different to the previous two breaths.
This is called a three part breath.
And now we're going to unify the three parts of the breath.
To create a full yogic breath.
Keeping your left hand on your chest,
Move your right hand to your belly.
And begin to breathe in,
Filling your belly first.
And your rib cage,
And last of all,
Your chest.
And then exhale releasing the air from your chest first.
Then your ribcage.
And lastly,
Your belly.
You should notice a wave-like motion as you breathe.
See if you can slow down the breath just a little bit more.
Keeping your eyes closed.
Release and return to a normal breath.
As you bring both hands onto your chest.
Taking a moment now to set your personal intention for today's practice.
Whether this is simply a word,
A mantra,
An affirmation.
Thank you.
Let's take two deep breaths all together now.
And on an exhale,
Interlace your hands.
Turn your palms to face upwards.
Straighten your arms up towards the ceiling as you release the breath.
Inhale,
Reach your arms overhead as you.
.
.
Stretch it out here.
Then grab onto opposite elbows,
Relax your arms here for a moment.
Slide your arms down by your side.
Remove anything that might be supporting your knees.
And then help your knees up.
Roll over to one side as you remove the pillows.
And then come back to lying Press your feet into the floor,
Lift your hips.
And place the pillows,
Either one or two,
Underneath your hips.
Horizontally.
And then lower the hips down again.
Bring your left knee to your chest,
Interlacing your hands over your left shin.
Slide your right leg down.
Flex your right foot.
At the same time,
Drawing your left knee towards your chest and then slightly out towards your left armpit.
And then hold it here.
Breathing into the resistance.
Make sure your head is touching the floor.
If not support it with a block.
Grab onto the back of your left thigh as you straighten your leg up towards the ceiling.
Now your leg doesn't need to be fully straight,
It can be slightly bent.
Breathe here.
Sending the breath towards any areas of tension or resistance.
And then lower your left foot to the mat.
Bring your right knee to your chest.
Interlace your hands over your right shin.
Extend the left leg,
Flex the left foot.
At the same time,
Pull your right knee towards your chest and then slightly out towards the right armpit.
And hold it.
Breathe.
Straighten the right leg.
Right foot pointing towards the ceiling,
Grab onto the back of your right thigh.
And hold it here.
Perhaps pulling your right thigh a little bit closer to your chest if you want to intensify.
Once again,
Connect to your breath.
To your prana.
The life force energy.
One more breath.
Lower your right foot to the mat.
And then bending both legs,
Press your feet into the floor as you lift your hips,
Remove the pillows.
And then lower back down onto the mat.
Now we're going to come up to a reverse tabletop.
So reach your arms up towards the ceiling and your legs are at 90 degrees.
Engage your core.
And as you inhale reach your left arm overhead and straighten your right leg.
Exhale,
Come back to your starting position.
Inhale reach your right arm overhead as you straighten your left leg.
Exhale back to center.
So continue moving here with the breath.
As you keep the abs contracted.
Beginning to create a little fire in the belly.
Move at your own pace.
Let's do one more on each side.
So extending opposite arm and leg.
And once you're finished,
Bring your knees to your chest,
Wrap your arms around.
Your shins give yourself a little squeeze your right hand on your right knee left hand on your left knee and allow the knees to flop out wide.
Relax.
And maybe you rock gently from side to side here massaging your lower back.
Keep your head resting on the floor.
Good job.
Now roll over onto one side.
And come to a table top position.
Spreading the fingers out nice and wide.
Take a few rounds of cat cow.
Lift the bum up first,
The lower back comes down,
Mid back.
Then your upper back,
Relax the shoulders,
Bend the elbows slightly,
Inhale,
Pull your hands.
Down the mat as you reach your chest diagonally forwards and up,
Straightening the arms.
Keep your head where it is.
Exhale,
Begin to round the lower back.
Made back.
Upper back look downwards press the floor away from you let your head hang here perhaps you shake your head from side to side forwards and backwards releasing any tension and they're not.
And then keep continuing.
Maybe you close the eyes to take your gaze inwards.
So that you're really able to feel into your body.
Becomes a fully present.
One more.
Then meet me in a cat pose with your back arched.
Move your hands forwards,
Tuck your toes,
Press your feet into the floor as you lift your knees,
Hips up and back.
Downward facing dog Keep the knees bent here,
Spread the fingers out wide.
As you inhale,
Press the floor away from you,
Lengthening through your upper back,
Mid back,
Lower back.
Reaching the sit bones up and back without flaring the ribs out.
And then gently pushing the shoulders towards your ankles.
Let's take five full breaths here,
Inhaling through the nose.
You and then out through the mouth with an audible breath.
Inhale.
Exhale.
Inhale,
Fill up your lungs.
Exhale release the toxins And again.
Nice breath.
Bend both knees,
Look forwards.
Step your feet to the front of the mat,
Taking baby steps.
Feet and hips.
Hip with distance apart.
Relax your head.
Let your arms hang here.
Knee soft.
Standing forward bend.
Take three,
Four rounds of breath here.
Inviting ease into the body.
With every breath.
And allowing the gravity to lengthen.
You've got a spine in your neck.
As the weight of your head pulls downwards.
On your next exhale,
Bend your knees,
Shift your weight back into your heels and begin to roll up.
Vertebra by vertebra.
When your hands reach your knees,
Turn your palms to face forwards.
Press your feet into the earth.
Reach your arms out horizontally.
Imagine someone's grabbing each hand,
Pulling in opposite directions.
Squeeze the shoulder blades together.
Inhale,
Reach your arms up.
Reach,
Reach,
Reach,
Reach.
Interlace the hands and release the index finger.
Inhale push the floor away from you with your feet reach upwards And then exhale up and over towards the right.
Core Engage.
One more breath here.
And exhale back through center.
Inhale grow a little taller And exhale up and over to the other side.
Keeping your shoulders relaxed.
Keep pointing your fingers over towards the left corner of your brain.
And then exhale back through center.
And release your arms.
Out wide Okay,
Hold the hands here and begin to circle.
The arms forward.
Warming up the shoulders.
Allow the circles to get.
Take care.
And Baker.
And then smaller.
And smaller.
Until they stop and then shift directions.
They're starting small.
And then slowly the circles get bigger.
And bigger.
And then smaller.
And smaller.
Flex your hands.
Fingers pointing up towards the ceiling and then towards the floor.
Down down.
Your arms might be getting a little tired here,
But we're almost done.
Hold on.
Make a fist with your hands.
Squeeze tight and then release your fingers.
Fist pump.
Stay.
About 10 of these.
Nice and strong.
And then release,
Shake it out.
Okay.
Shift your weight onto your right foot.
Find your balance and lift your left foot forward.
Flex and point.
And then take some ankle rolls.
And then switch direction.
Release,
We'll come to the other side.
Point and flex.
The opposite fit.
And if you're finding it hard to balance,
Remember you can always.
Find your drishti,
So focus your gaze somewhere in front of you or on the floor.
Ankle rolls.
And then change direction.
Wonderful release.
Come to the top of the mat,
Feet parallel.
Tuck the tailbone,
Belly in,
Palms face forwards to open up the chest.
Exhale press your hands towards the ground.
Inhale,
Reach your arms out wide pushing your hands away from each other.
And squeezing your shoulder blades to activate that space.
Between the shoulder blades and the upper back.
Inhale arms up.
Lenten.
Exhale relax the shoulders.
Inhale,
Grow taller.
Exhale,
Hinge from the hips,
Soften the knees,
Reach your arms forward and then downward.
Reach your arms backwards turn the palms to face forwards engage the core flat back Inhale here.
Exhale,
Fold forward.
You tell us.
Plant the hands,
Step the feet back,
Come to your high plank.
You can go through your alignment checks here Make sure you're creating a straight line from your heels to the crown of your head.
Press the floor away from you as you almost round the upper back.
And make sure that your gaze is.
.
.
On the floor about a meter in front of you so your head is in alignment with your spine.
Three more breaths here,
Hold it nice and strong.
Firm up the abs,
The legs,
The glutes.
And then you can lower down either from high plank or bring your knees to the mat.
For low plank,
Shift forwards,
Bend your elbows backwards,
Keeping them tucked close to your ribcage and lower all the way down,
Chin chest onto your belly.
And tuck your toes.
Come onto your forum.
Make an L shape with your hands and grab onto opposite elbow.
Take the diving motion by looking down.
Inhale,
Drag your elbows down the mat as your chin moves in the opposite direction as if you were ducking under a wave.
Strong shoulders here.
Baby Cobra.
Exhale,
Lower down onto the mat.
Bring your hands to mid-chest.
Push back to an active child's pose coming onto your fingertips.
Your head remains elevated.
Roll the fingers forward.
Push the hips backwards as you lengthen the spine.
Now if your mind begins to get a little bit distracted,
If it wanders off,
Acknowledge any thoughts that are present.
And return your focus to your breath.
Fool.
Yoghurt breath Begin to walk your hands to the left to about 10 or 11 o'clock.
Then keep walking the hands forwards,
Drawing the hips backwards.
Perhaps the left hand crawls a little bit further forward.
Your aim is to lengthen both your left and your right ribcage.
And you might connect to your ujjayi breath.
By restricting the back of your throat.
Exhale through centre.
Begin to walk your hands over towards the right.
Going to one or two o'clock.
Once again.
Walking the fingers forwards,
Pushing the hips backwards.
The right fingers walk that tiny bit further forward.
So that you are lengthening your right and left side body.
Exhale through centre.
Plant the hands,
Tuck the toes.
Let's meet in downward facing dog.
Perhaps you walk it out here,
Petal with feet.
Bend both knees,
Look forwards.
Step your left foot forwards followed by your right.
Hang out here in Uttanasana,
Perhaps you grab onto opposite elbows.
You might bounce up and down or sway from side to side.
Then place your right hand in front of your right foot,
Either flat on the floor,
On your fingertips or you can use a block.
Keeping your knees soft,
Inhale,
Reach your left arm up towards the sky.
Press your right hand against the floor.
Spiral of the chest open.
And breathe.
Exhale lower your left arm down grab onto opposite elbows Hang here for a moment to lengthen the spine and then we'll twist on the other side.
Release the arms.
Left hand on the floor in front of your left foot or use your block if you did so on the other side.
Inhale,
Reach your right arm up towards the ceiling as you turn towards the right.
Press your left hand against the floor.
Whole.
Exhale,
Lower your right arm down.
Grab onto your elbows.
Hang here.
Remove any blocks that you might be using.
Bend the knees and roll up.
Turn the palms to face forwards,
Press your feet into the earth.
Reach your arms out wide.
Inhale,
Arms up.
Exhale,
Interlace your hands behind your head.
So index fingers at the.
.
.
Base of your of your skull.
Press the back of your head into your hands until you feel some resistance.
And then move your hands up just a little bit.
This is just a micro movement.
You should feel a lengthening of the spine and the neck here.
We'll hold it for a couple of breaths.
And then release the arms down by your side.
Come back up to you.
The top of your mat,
Once again palms face forward.
Exhale,
Press your hands downwards.
Inhale,
Activate the arms and reach them out wide.
Exhale,
Open the chest and the back.
Inhale arms up.
Elongate the spine and as you exhale bend the knees sit back into your chair pose tuck the tailbone here,
Reach the arms up.
Fire up your thighs.
Perhaps you bend the knees a little bit further.
Reach your arms back,
Turn the palms face forward.
Fix your gaze on the floor,
Shift your weight forwards and then lift the heels up.
For a flying chair pose and then hold it.
Focus,
Focus on your balance.
If you fall out,
No big deal,
Just come straight back in.
Lower the heels down.
Reach the arms forwards,
Take a deep breath in.
And as you exhale,
Fold forward.
Eating us.
Shift your weight to your left foot and step your right foot all the way back.
Back of the mat lower down your right knee come up onto your fingertips And then perhaps you walk your left.
Knee back a little bit to lengthen the stance.
Untuck your left foot.
Perhaps the left.
If it walks out towards.
The left edge of your mat.
You might use blocks here.
Underneath your hands to give you a bit more space.
Square the hips and then take your diving motion.
Tuck the chin,
Bend the elbows.
Imagine you are ducking under a wave.
And then hold it here.
Close down the eye.
Inhaling for one.
15.
With three.
Before.
For five.
Walk your hands backwards straight in your left leg.
Flex your left bit.
Walk your hands beneath your shoulders and then the left hip has a tendency to move forward so draw that left hip backwards.
And then if you want to intensify,
Perhaps you take the diving motion here.
I invite you to keep your eyes closed.
So that you're really able to focus.
On all the sensations that you're feeling in your body.
Focus on the breath.
Letting go of any resistance.
Yoga teaches you that what you resist.
Process.
Walk the hands forward.
Bend the left knee coming back to your Low lunge.
Tuck the right foot.
And then straighten both legs for pyramid pose.
Your left foot can be flat on the mat or you can flex it,
Whatever feels better in your body.
Maybe take the diving motion.
Make sure to use your blocks here.
It feels better.
Just one more breath here.
Then return to your low lunge,
Bending the left knee,
Lowering the right knee to the mat.
Remove your blocks.
Keep the right foot tucked.
Press the left toe mound into the floor.
Reach your arms backwards and pressing into your left foot.
Reach your arms forwards and upwards.
Bring your hips just like over your right knee.
Palms come to touch,
Hook your right elbow over your left thigh,
Bend your left leg just a little bit.
Press your top hand into your bottom hand as you open the chest.
And look up and over.
Good luck.
Shoulder.
Excellent.
Bring your left hand onto your left thigh,
Right hand onto the floor,
Followed by your left hand.
Lift your right knee up off the ground.
And then begin to walk your hands over.
Towards the right,
I'm just gonna turn around so that you can see me.
Coming to a wide.
Legged.
Forwards end.
Now you can use your blocks here.
If it feels better.
Walk your hands forwards,
Draw the hips backwards,
Keeping the knees soft here and the feet either pointing forwards or slightly pigeon-toed.
And then walk the hands in between.
In fin.
Turn your hands around,
Your fingers are pointing backwards.
Shift your weight forwards into the balls of your feet.
Then walk your hands back underneath your shoulders.
Walking the hands back round towards the left as you pivot on your feet.
Step your back foot to the front.
Come back to your standing forward bend.
Take a breath here.
And then on an exhale,
Roll up.
Turn the palms to face forwards.
Press the feet into the earth.
Reach your arms out wide.
Exhale.
Squeeze the shoulder blades together.
That activation in the upper back.
Inhale arms up.
Lengthen,
Lengthen,
Lengthen.
Exhale,
Interlace the hands behind the head and once again press the back of your head against your hands to feel that resistance.
And then lift the hands up ever so slightly.
You're looking for that lengthening,
That sensation of lengthening in the spine and neck.
And hold it.
And release.
Come to the other side,
So back to the front of your mouth.
Feet parallel,
Turn the palms to face forward.
Exhale,
Press your hands towards the ground.
Inhale,
Reach your wands out wide.
Exhale.
Inhale,
Arms raise up towards the sky.
Exhale relax the shoulders.
Inhale grow a little taller Exhale forward from the hips,
Knees soft,
Reach your arms forwards.
And downward.
Excellent.
One more time.
Bend your knees,
Roll up.
Turn your palms to face forwards.
Reach the arms out wide.
Exhale.
Inhale,
Arms reach up.
Exhale,
Palms come to touch,
Draw them down to your heart center.
Take a moment in Tadasana.
Reconnect to your intention.
At least at home.
Palms face forward.
Exhale,
Press your hands downward.
Inhale reach your arms out wide Squeeze the shoulder blades together.
Inhale arms up.
Reach reach reach reach reach And as you exhale,
Bend your legs,
Sit back into your favorite chair.
So far.
Armchair,
Bar stool,
Whatever you like.
Then make sure that you draw the sit bones downwards and you pull the belly in.
Maybe you bend the thighs a little bit further.
Reach your arms a little bit higher.
Reach your arms backwards,
Turn the palms to face forward.
Focus your gaze on a spot in front of you.
Lift the heel.
Lower the heels,
Keeping the legs bent,
Reach your arms.
Upwards inhale Exhale fold forward.
Shift your weight to your right foot and step your left foot to the back of your mat.
Lower down your left knee.
Come up high into your fingertips.
Shuffle the left knee backwards,
Untuck the left foot and walk your right foot towards the right a little bit until your hips feel square here.
Grab onto your blocks if you use them on the other side.
When you're ready,
Take your driving motion.
Breathe here.
And check in with the body.
You should be feeling a stretch exactly down the middle of your left thigh.
And all the way down the back of your right thigh.
One more breath.
Walk the hands backwards.
Slowly mindfully straighten the right leg.
Flex the right foot as your toes point up towards the ceiling.
Draw your right hip backwards.
So that your hips face forward.
Half split.
And then maybe you take the diving motion.
Keeping the right knee unlocked.
Using each exhale.
Let go of that sensation of resistance.
Don't fight it.
Surrender to it.
Walk the hands forward slightly.
Tuck your left foot and then straighten both legs with pyramid pose.
Your right foot can be on your mat or you can Flex your right foot,
Whatever feels best.
And then maybe you take the diving motion.
Hold it.
Lower the left knee,
Bend the right leg,
Come back to your low lunge.
Remove your blocks.
Keep your left foot flexed.
Press your right toe mound into the ground.
As you reach your arms backwards,
Press your right foot into the floor,
Reach your arms forwards and upwards.
Hips come to stack over your left.
Palms come to touch,
Hook your left elbow over your right thigh.
Bend a little bit further into your right leg.
Right hand presses onto your left hand,
Lift the chest,
Look up and over your right shoulder.
And your right hand onto your right thigh.
Left fingertips on the floor followed by your right Lift your left knee up off the floor and begin to walk your hands over towards the left as you pivot on your feet.
Bring your feet to parallel,
Slightly pigeon toes.
Your heels should be aligned.
Stay up on your fingertips or you can use blocks and begin to walk the hands forward.
As you draw the hips backwards.
And here I invite you to play around with whatever movement feels good.
You might take a twist or perhaps you take a side bend by walking the hands over towards one side.
Like we did in the active child's pose.
Pulling the fingers forward.
Drawing the hips backwards.
And then walking the hands to the other side.
Wherever you are,
Begin to walk the hands back to the front of the mat as you turn the feet.
Step of back,
Sit forwards.
Forward fold.
And then roll up.
Turning the palms to face forwards,
Press the soles of your feet into the air.
Reach your arms out wide.
Exhale.
Inhale,
Arms up.
Listen,
Listen,
Listen.
Exhale,
Interlace the hands behind the head.
Press your head against.
Your palms.
Lift the hands up slightly.
And hold it.
Tailbone tucked belly in.
And then release.
Good,
So now I'm going to get you to go and grab your belt.
Going to do our peak posture which is our standing balancing hamstring stretch.
So grab onto your belt.
And place it into your left hand.
Your feet and knees pointing forwards.
Feet hip width distance apart.
Begin by lifting all 10 toes,
Spreading them as wide as you can.
And then lower one toe down at a time.
Starting from your pinky toe.
Feel the base of your heart.
Your feet,
So the The weight is spread out evenly.
Breathe into your belly.
This will help you balance.
And then find a spot on the wall in front of you to focus on.
Shift your weight into your right foot.
Lift up your left knee.
And then you're going to hook.
Your belt around the ball of your left foot.
Now,
Keeping your hips and your shoulders facing forwards,
Begin to straighten your left.
As far as is comfortable for you so you don't have to straighten all the way.
You can keep the leg bent.
Stand up straight,
Lift the chest.
If you fall out.
Just come back in,
Take your time.
And then you can place both.
Ends of your belt in your left hand,
Your right hand on your hip.
And then move your foot out towards the left to the side.
See how that feels.
You maintain your balance.
Remember breathing from the belly,
Focus,
Yo drishti.
Come back.
The center.
And then release.
I'm going to shake it out here and then we'll come to the other side.
So again,
Take your stance.
Move your belt into your other hand.
Lift up all 10 toes,
Spread them as wide as you can and then lower one toe down at a time.
You really want to feel that connection with the earth as you press the floor away from you.
Keeping the tailbone,
Tuck the belly in.
Breathing from the belly,
Focus on your drishti,
Shift your way onto your left foot.
And lift up your right knee.
Hook the belt over your.
.
.
The right ball of your fit.
Stand up straight here.
So try not to lean forward,
Stand up as straight as you can.
And keeping the hips facing forwards begin to straighten.
Your right leg.
Bath is comfortable for you.
Making sure that the hips are facing forwards and you're not twisting your upper body.
Good job.
Excellent.
Keep focusing.
Breathe.
Now moving both ends of the belt into your right hand,
Left hand on your hip.
See if you can move your foot out towards the right.
Is that more difficult than before?
Is it easier on this slide?
Is it harder?
Just observe without judgment.
Enjoy the process.
Spin your fist.
To face forwards and when you're ready you can go ahead and release.
Shake it out.
And then place your belt over to one side.
Take your feet a little bit wider than hip width distance apart,
Toes pointing.
Out towards the side in the same direction as your knees.
We're going to move into yogi squat here.
Palms face forward.
Exhale,
Press your hands towards the ground.
Inhale reach your arms out wide.
Hold it here for a breath.
Really great posture to correct rounded shoulders.
Inhale arms up.
Find length.
And as you exhale,
Bring your palms to touch.
Draw them down to your heart centre as you begin to.
Bend.
Your legs.
Go as far as it's comfortable for you.
You might be here.
You might come all the way down.
Maybe your heels are lifted.
That's okay.
Now bring your hands onto the floor.
You can also use blocks here.
Straighten the legs around your upper back,
Press your hands into the floor.
Exit.
Inhale yogi squat.
Exhale,
Straighten the legs,
Press the hands against the floor around the upper back.
Let's do this two more times.
Moving with the breath.
At your own pace.
And then the next time you come into your molasana pose,
Your yogi squat,
We're going to stay here.
You can use blocks underneath your heels.
Or underneath your bum for a bit of support.
Coms.
The prayer position.
And your elbows to the inside of your knees.
Perhaps you push your knees out a little wider as you draw the hands downwards.
Making sure you're not rounding the back.
Keep the back nice and straight,
Chest.
Reaching forward.
Good and release.
Come to sit on the floor.
With your legs out wide.
Pull out the flesh from underneath your sit bones.
And flex your feet so your toes are pointing upwards.
So stay on your fingertips and bring them on the floor just behind you and as you press into the floor just rock forwards and backwards.
Begin with.
Keep your head in alignment with your spine.
And what you're aiming to do here is you're tucking the pubic bone leading forward with the chest.
So this is option one,
You can stay here if that's.
Enough for you If you want to go deeper,
I'm going to turn the palms face forward,
Keeping a nice long erect spine,
Exhale,
Press the hands towards the ground.
Inhale,
Arms to either side.
Exhale.
Inhale reach the arms up towards the ceiling.
And as you exhale,
Hinge from the hips,
Reach forwards,
Keeping the back straight,
Not doing this.
Lower the thumbs towards the mat.
And then lower the hands to the mat here.
Take a few deep breaths.
As you flood your body with oxygen.
Activating your parasympathetic nervous system.
Rest and digest mode.
If you feel comfortable here you might walk the hands a little further forward.
Take one more breath here.
Exhale relax your head let it hang heavy as you slowly walk your hands backwards,
Eventually propping yourself up to a seated position.
Bring your hands beneath your knees,
Up your knees up.
And screech your bum forward.
Grab onto the back of your thigh.
Sit up nice and tall,
No rounding of the spine.
Engage your core.
And then shift your weight backwards so you're creating a V pose.
We're moving into bow pose here.
So lift one foot parallel to the mat,
Followed by the other.
Supported bridge,
This is option one.
Roll the shoulders back here.
No slouching.
Option two you can release the arms.
Again,
Keeping with shoulders relaxed here.
And option three,
If you're really on fire today,
Perhaps you straighten the legs,
Even if it's just for a moment.
Take whichever of the three variations works for you.
I'm going to hold it here for three breaths.
One more breath.
Good job.
Grab onto the backs of your thighs,
Gently lower one foot to the mat,
Followed by the other,
Sit up.
Reach your arms forward.
Glue the feet to the ground,
Keeping the core nice and engaged.
Begin to roll down nice and slowly.
And slow as you can.
And once you come all the way down,
Walk the feet backwards.
Now bring the arms overhead,
Grab onto opposite elbows.
We'll start with a few pelvic tilts.
So tilting your pelvic backwards to bring your lower back flush to the mat.
Press your navel towards the floor.
And then hold it.
Exhale release allow the pelvis to rotate forward.
Let's do this again.
Inhale move the pelvis.
Backwards.
Posterior pelvic tilt.
Feel your lower back press against the floor.
Press your belly button.
Towards your mat and hold.
Exhale release.
Let's do this one more time.
Tilting the pelvis backwards.
Pressing the navel towards the floor,
Hold it.
Now slide your arms down by your side,
Palms face down.
And pressing your hands and your feet into the ground simultaneously,
Begin to peel your lower back off the mat.
Follow by your mid-back.
And your upper back.
When you come into your bridge pose,
Lift your head for just a moment,
Press your feet into the earth to bring your hips a little higher and then rest your head back down again.
Let's hold Bridge pose for five breaths.
Your thighs reaching diagonally forwards and your chest reaching diagonally backwards.
Creating a nice arch.
Cleaning up the whole front of your body.
Your next in breath,
Reach your arms overhead.
Rest them on the floor behind you.
Exhale,
Roll out vertebra.
By vertebra.
Slide your arms down by your side.
Bring your knees to your chest.
Give yourself a little hug.
Opportunity to lift your forehead towards your knee.
Hold for a moment.
And then release your head back down again.
Reach your fingers towards the ceiling.
Slide your hands in between your knees and grab onto your heels,
Your ankles,
Anywhere along your legs.
Flex the feet and bring the heels up towards the ceiling for happy baby pose.
Make sure your head isn't hanging off the ground here.
If it doesn't stay flat on the mat,
Then support your head with cushions or blocks.
And if your low back is lifting off the ground instead of grabbing onto your heels,
Try grabbing onto your ankles instead.
Have a little fun here,
Rock from side to side.
Connect to your inner child.
Play,
Explore,
Have fun.
And then slowly lower both heels to your bum cheeks.
Point your toes,
Bring your hands onto your knees,
And let's take a few circles here.
So imagine you are drawing two circles with your knee.
And then switch directions.
Bring your knees together and then lower your feet flat to the mat.
So for the next pose,
You're going to need your.
.
.
Belt again,
So make sure you've got that to hand.
When you're ready,
Bring your left knee to your chest,
Insulate your hands over the left knee,
Slide your right leg downwards,
Flex your right foot.
Draw your left knee.
Towards your chest and then perhaps out towards the left.
Just like we did at the beginning of craft.
Notice how this feels different now that you've warmed up.
Now grab onto your belt.
Hook your belt over your left ball of your foot.
And then straighten your leg up towards the ceiling.
Again,
The leg doesn't need to be fully straight.
Far as is comfortable for you.
So basically this is the lying version of the standing hamstring stretch that we did.
Breathe into the resistance.
Then shifting both ends of the belt into your left hand,
Place your right hand on your right hip to make sure it doesn't lift off the ground.
And then experiment with moving your left foot towards the left.
See how that feels.
Just like we did when we were standing.
Only that we're lying down.
And then take your foot back to center.
Place both ends of the belt into your right hand.
Your left hand on the ground,
Reach your left foot over towards the right to stretch out your IT band.
Don't go too far,
This can feel a little bit intense.
So when you start to feel some tension,
Just hold it there.
Without moving and breathe into that tension.
See if you can find a little bit more room,
A little bit more.
Just by using the brush.
And back through centre.
Remove the belt and lower your left foot.
Okay,
Let's move to the other side.
So placing the bell on the mat.
Just for a moment,
Bring your right knee to your chest.
Grab onto your right shin and slide your left leg down and flex.
Your left foot to ensure that your low back stays on the floor.
Pull on your right knee,
Draw it a little bit closer to your chest and perhaps out towards the right slightly.
Hold it here.
And then once again grab onto your belt.
Place it over the ball of your right foot.
And then begin to straighten your right leg.
Up towards the sky.
Excellent.
Can you feel the stretch down the back of your right hamstrings,
Your right calf muscles?
The belt into your right hand,
Place your left hand on your hip to make sure it doesn't lift off the ground.
Then see if you can move your right foot over towards the right.
Come back through centre,
Move each end of the bell into your left hand.
Release the right hand to the floor and move your right foot over towards the left.
Back free center.
Remove the belt,
Lower your right foot to the ground.
And then straighten your right leg.
Come up onto your elbows.
Press your hands into the floor towards your feet.
Point your feet.
Reach your chest backwards.
Lower down,
Nice and slowly.
Making your way to our final resting posture.
Vavasana.
Allow your feet to flop out wide.
And your palms can either be on your belly to connect to your breath or.
.
.
Face upwards to open the chest.
Allow your eyelids to close.
And your body to feel heavy.
Let's do a body scan from the bottom up.
Start by bringing your attention.
Your feet.
Notice your toes.
The soles of your feet.
Your heels and ankles Maybe your awareness to your shins and calf muscles.
Your knees,
Thighs.
Allow your hips to sink deeper.
Towards floor.
Glutes relax.
Leave your attention to your back.
Shoulders.
In the chest.
Relax your upper arm.
Elbow.
Forum.
And.
.
.
Feel the point where the back of your head touches the floor.
Allow your jaw to drop slightly open.
Your tongue drops away from the roof of your mouth.
Releccione.
Thank you.
Your A's.
The inside of your head.
Feel the skin around your eyes soften.
Allow your eyeballs to drop back into your eye socket.
And as you bring your attention to the middle of your mind,
Your third eye.
Release any tension in your forehead.
Keeping your eyes closed Finally begin.
To come back into your body I will guide you.
Start by finding some gentle movement.
Your hands and in your feet Move your fingers.
Here you go your taste.
Lock your head from side to side Now head back to center and take a nice deep breath in through your nose.
Open your mouth and sigh it out.
Ah.
And again inhale fill up your lungs Exhale,
Let it go,
Make a noise.
In your own time reach your arms overhead Point your toes.
Stretch it out.
Take a yawn.
Woo!
And when you're ready you can bend your legs and roll over onto your right hand side using your right upper arm as a pillow.
Taking a moment of rest here.
Then pushing yourself up to a seated position.
Keeping your eyes closed.
Sit tall.
Stack your head.
Over your shoulders your shoulders over your pelvis inhale the crown of your head reaches towards the sky exhale root visit bones downward Become entirely still.
And check in.
Check in with your body,
Your mind,
Your emotions.
Keeping my eyes closed.
Bring a gentle smile to your lips.
They smile,
Feel hot.
And a smile to your mind and bow to one another.
