Welcome to your joint releasing sequence.
To begin with come to sitting with your legs straight out in front of you.
If you feel more comfortable sitting onto a cushion or a folded blanket.
Take the support that you need.
And we'll start the practice by breathing into the toes.
So on your exhalation,
Squeeze the toes in towards the soles of the feet.
And inhale to draw the toes backwards.
Make several movements with the toes like this.
Exhaling the toes to the soles of the feet.
And inhaling the toes backwards.
Keeping the rest of the feet still.
And they will move the whole feet.
So bring the toes back to their normal position and exhale to point the feet away.
Inhale to push out through the heels and draw the feet back towards the body.
See if you can coordinate each movement with the breath.
So that as you begin each breath,
You begin the movement.
And as you finish the breath,
You finish the movement.
Now bring the feet back to their normal position.
And make some circles with the feet.
Circling into the ankle And some circles the opposite way.
We'll move into the knees now.
So keeping the left leg straight.
Bend the right knee and lift the right foot.
Taking hold of the back of the right leg.
As you exhale straighten the right leg in front of you.
And as you inhale,
Bend the knee and draw the thigh in towards the chest.
Several of these movements.
Exhaling to straighten the leg.
And inhaling to bend the knee and draw the thigh into the chest.
And release the right leg back down and we'll do the left side.
So bend the left knee and take hold of the back of the left leg.
Lifting the left foot.
Exhale to straighten the leg.
Inhale to bend the knee and bring the thigh to the chest.
Do some more of these.
And bring the left leg back to the mat.
Bend the right knee again and lift the right leg.
This time taking the right knee into the right hand and the right foot into the left hand.
Make some circles with the right leg.
Beginning to create some movement in the right hip.
And some circles in the opposite direction.
And now bring the right foot to rest onto the left thigh.
Keep the left hand on the right foot and the right hand on the right knee.
As you exhale gently press the right leg towards the mat.
It may not move very far and that's okay.
We're just encouraging some movement in the hip.
So as long as you're feeling something,
It means it's working.
Inhale to push the right leg up so that the knee faces up to the ceiling.
Make some more movements like this.
Exhale the knee towards the mat.
Inhale the leg out.
And release the right leg back to the mat Bend the left,
Nina.
And lift the left leg,
Taking the foot with the right hand and the knee with the left hand.
Make some circles with the left leg.
And some circles the opposite way.
And bring the left foot to the right thigh.
Taking the left hand to the left thigh.
And keeping the right hand on the left foot.
Exhale to press the left knee towards the mat.
Inhale to lift the leg.
A few more of these,
Moving with the breath.
And release the left leg back to straight.
And they bring your legs into any seated position that's comfortable for you.
And we'll move into the arms and the hands.
Bring your arms up and straight out in front of you.
Level with your shoulders.
Inhale to spread the fingers wide.
And exhale to bring all of the fingers into the palm.
Some more of these,
Inhale to spread the fingers.
Exhale to curl the fingers into the puff.
And bring the hands back to normal.
Now exhale the fingers towards the underside of the arm.
As if you were trying to touch the underside of the arm.
And inhale to push out through the heels of the hands and draw the fingers back towards the tops of the arms.
Some more movements like this with the breath.
Now bring the fingers into the palms making fists.
And keeping the elbows still,
Make some circles with the wrists.
And some circles the other way.
Relax the hands and bring the hands to the shoulders.
And we'll move the elbows now.
So exhale to straighten the arms so that the palms are facing upwards.
Inhale the hands back to the shoulders.
Some more Vs,
Moving with the breath.
And rest the hands onto the shoulders.
Now make some circles with the elbows.
And some circles the other way.
Relax the arms,
Relax the hands and just rest the hands onto your thighs now.
And we'll move into the next.
Exhale to drop your chin to your chest.
Feeling a stretch through the back of the neck.
And inhale to drop the head back and open the front of the neck.
Some more stretches like this.
Exhale the chin to the chest.
Inhale to drop the head back.
And now bring the head back to the centre.
And exhale the right ear to the right shoulder.
Stretching into the left side of the neck.
Inhale the head to the center.
Exhale the left ear to the left shoulder.
Inhale to the center.
Do some more of these,
Exhaling the head to the side.
And inhaling back to the center.
And bring the head back to the center.
And we'll turn from side to side now.
So exhale the head to look over the right shoulder.
Turning the eyes towards the right.
Inhale back to the centre.
Exhale to look over the left shoulder.
Turning the eyes to the left.
A few more of these movements.
And now bring the head back to the centre.
And close your eyes to observe how your body feels after the practice.
And when you're ready.
Slowly open your eyes.
This brings us to the end of the practice.
Thank you for joining me today.
