We're going to practice caterpillar pose today.
So for Caterpillar,
Come to sitting on your mat.
With your legs stretched out straight together in front of you.
You might like to support yourself here.
You can sit onto a block or a blanket if you find it challenging to sit upright.
And if you have tight hamstrings,
You may find it useful to put a blanket under your knees for support.
Now take a breath in.
And lift the spine and the chest.
And as you breathe out,
Fold forwards over your legs.
Relax your hands to the side of your leg.
Let your head drop towards your knees.
And come to your edge,
That place where you suddenly feel more intensity.
Like you want to stop.
Once you arrive here,
Become still.
We're going to stay here for two minutes.
Relax the muscles.
Notice if there's anywhere in your body where you feel the muscles clinging.
Perhaps in your hips or thighs.
And if you feel that there's any muscular tension,
Relax those muscles.
Notice any sensations that arise in your body in this position.
Where do you feel it?
Often in caterpillar,
Intensity is felt on the backs of the legs.
But the fascia is connected throughout the whole body.
So sensations may be felt anyway.
Observe what you feel.
And now slowly make your way back up.
Bring your spine back to straight.
And we'll take a gentle back bend as a counter stretch.
Take your hands behind your back.
With the fingers pointing back towards your hips.
And lift your chest into a gentle arch to open the front of your body.
Roll your shoulders back so that the front of your chest widens.
And now make your way down to lying on your mat.
And take a minute here to observe how your body feels.
Thank you for joining today's session.
