Hello and welcome everybody.
My name is Julie Tucker and welcome to this yoga session where we are going to We need to orientate and listen to our breath.
Our root,
The sense of our root and our base.
Uh.
.
.
And grounding,
Calming.
And clarifying practice to rekindle your rootedness,
Stability.
So.
.
.
I usually begin in sitting and have little blanket underneath me just a little bit of height just that tiny bit of height just allowing room for sacrum at the bottom of your spine.
And room for.
.
.
Unravelling of your femur bones.
Downwards to the earth.
Hip joint.
So just making sure you have a comfortable seating position to begin.
And please do sit on a chair if that is okay.
A better option for you.
So let's come into body,
Let's settle together,
Closing your eyes,
Having your hands somewhere on your size so that the elbows can drop heavy.
And perhaps those shoulder blades can soften and lose any differences.
And to settle.
Let's invite our awareness down into our base.
Into our seats.
And its contact with the earth.
Where do you notice contact?
Through all those places of your lower body that are in touch with the earth.
A Genslin query?
We go slowly.
Perhaps you may notice those feet in their contact with the earth.
The ankles in their contact with the earth.
And be curious about the skin of your feet and your ankles.
How that touch that contact with the earth feels.
Through the material of your consciousness.
Closing your lower legs,
Perhaps your thighs and your sit bones.
Sensitive listening to contact of Earth with your seat.
And let's take a few moments to notice the quality.
Of your tailbone right there at the bottom of your sacrum.
And if that tailbone.
.
.
Could it be soft and free?
Inviting softness,
And freedom to your tail.
And then.
Beginning to notice the sensation of your breath,
The quality of your breath.
Where do you notice your bracts?
Perhaps you notice it in your chest.
Perhaps you notice it.
Somewhere in your upper body,
Perhaps you notice it around your nostrils.
You notice it in your belly.
And your pelvis.
And my invitation to you.
.
.
Is to Gently imbibe your breath down into the belly pelvis.
Notice what speaks to your breath there.
Deep and round bay pelvis.
360 degrees.
So we're not holding tension through our back body,
Through the back of the waist or the lumbar.
That would create tension all the way down into your roots.
Into the sacrum and tail and that deep perennial root.
Softness of breath there,
360 degrees,
Soft,
Round.
Ellie Pelvis Place.
Being Braced.
And that might allow your alightness to arrive through the rest of your spine upwards.
Through the shoulder blades,
Through the neck,
Through long heads.
And lightness.
No holding ourselves up.
From our base.
Finding our base,
The spine knows how to unravel light and free.
Towards the sky.
We don't have to hold ourselves up.
From this.
Cultivation of our base,
Our roots,
Through our seats.
On Earth.
And that's just the last few moments here in sitting.
A breast,
A yogic breast,
A three-part breast.
Where the first part of your inhalation We direct that down.
Into collar bones.
And then the second part of the inhalation.
Into that solar plexus area below the ribs.
Third part of the inhalation.
Touches all the way down into your deep roots.
And then as you exhale as though that Exhalation.
Knows how to spiral upwards through that.
Unraveling light spine as that root and tail.
Are interested in earthbound at the same time.
So,
Let's do this for a.
.
.
A few moments together with the rhythm of your breath.
Without stress or strain,
Always stopping.
Taking a natural inhalation and exhalation,
Rest.
You begin again if there's any sense of strain.
So inhaling,
First part of inhalation to the collarbone,
Second part to solar plexus,
Third into deep roots.
Exhaling.
As that tail root draws earthbound,
There's that lightness up through the spine.
I'm continuing.
You're a ridden.
Soft jaw,
Soft eyes.
What speaks to you of tiny breaths?
Through midline and awakening of deep back of waist.
Lumbar spine something the breath there And then on the last.
If you miss the last round in your entire being,
And then gently,
Gently letting that go,
Keeping your eyes closed.
Simply resting.
And observing.
How does body eat?
Integrate how does body respond what's happening tiny subtle movements perhaps through your midline,
Especially in that root.
Lumber.
Pubic bone area,
Tailbone sacrum area.
Slowly,
Slowly opening your eyes.
And then I'd like us to come into hair pose.
So hair pose,
The knees are slightly apart,
The big toes together And then let's draw ourselves this deep pelvis,
Sitting into a deep pelvis,
This deep root.
And then slowly walk yourselves forward without taking yourself out of your pelvis.
It's long,
Long,
Long,
Deep roots.
Sitting into the pelvis and then we let the hands Come long on the earth,
Rest your head on the grounds.
Let your head be that top part of your forehead where it meets the crown of your head is where the head is resting palms open elbows and lower arms in their dialogue with the earth.
Just as we found the dialogue through our seats.
Listening to that contact through the hands,
Fingers,
Lower arms and elbows and your lower legs,
Feet and ankles.
As though there's a feedback loop.
As your body yields to the earth where the place through the places of contact Is there a kind of feedback loop?
Nup,
Be back real quick.
Offers an awakening.
Spaciousness and more fluid.
Buoyancy to the trillions of cells,
Communities of cells in those feet.
In those ankles,
In the lower legs,
Knees.
Thanks!
Lower arms that feeds into deep.
Body deep thigh.
And then just play for a few more minutes.
With that possibility.
Three part breath breathing in down into deep roots,
Exhaling.
Tail routine and the light spiraling exhalation up through the spine.
At the same time.
Noticing the tiny responses as she drew this softening liquid lumbar spide area.
And then to come up,
Let's imagine attached to your tailbone is a huge dinosaur tail.
Huge dinosaur tail and it's sitting long on the ground heavy huge and low on the ground behind you and it's so heavy it helps you to slowly come up.
Bringing the knees together.
And at this point if you feel you need to have A block.
Underneath you.
So that there's ease in the knees or if you find that the ankles are tight and tense and hurting then roll up a blanket and put it under the fronts of your ankles.
So.
Here let's bring our hands one to that navel through to pubic bone area the other hand touching your sacrum tail area and just for a few moments,
Listening.
To this root.
Deep perennium.
Lumbar sacrum tail roots.
And maybe tiny sensations that you're feeling,
Something called tiny breaths.
20 gathering,
Collecting And then the hat.
You might not start to notice that.
As an inhalation arrives.
It may feel as though your pubic bone is tucking under slightly.
And as though the sacrum lifts up slightly and the tail behind you and on that exhalation this is so that pubic bone is a little bit interested in floating up towards you but it's just it's like a feathery Feathery orientation it's not that big and the tail slightly gathers under.
Slow.
And if we go with that.
For a few breaths.
We notice how we are following this natural movement.
Involuntary movement that we can't do of.
Your pelvis,
Around your.
.
.
Theme event.
Pelvis.
The hip socket there as part of your pelvis.
Hits movement around the top of the femur bone.
This left pelvic bone,
The hip socket there.
And this right pelvic bone with its hip socket there meeting the femur bones and there's this very gentle in the movement of the pelvic.
Each pelvic bone.
It has it's,
There is this very gentle rotation movement around.
Top of the femur bone.
And sacrum The pubic bone was the pubic bone.
Allowing you to feel that.
How is that tail?
Free tail,
Free lumbar spine.
Now let's engage the tailbone,
Let's let that go for the pelvic bone and notice your tailbone in your awareness and so there's this touch of your tail that through the touch of your tail,
Hats to tailbone.
Has an interest in feathery tucking under.
It never fixes.
The tailbone is free and soft.
And that's already sending simultaneously the whole of the spine.
Receives that movement of the tailbone and there's that flexion of the spine.
And then the tail bow,
He's interested in the slight tuck.
So wanting to tuck away and back and that Aha!
There is this.
.
.
Instantaneous simultaneous response through the vertebrae of the spine.
For an unravelling up and extension.
This is one of the very first vertebral pattern.
In the womb when we are.
Tiny,
Tiny ones in the room.
It's one of the very first.
Vertebral developmental movement patterns that It stays with us,
It's an intelligence,
It supports this beautiful possibility of spine extension.
Rabbiting,
Spiraling upwards.
And flexion.
And it's the tailbone.
Speaking all the way up through the spine.
The occipital bone,
Flexion.
Tailbone initiates and we're going to bring this into our practice.
Days.
Ah,
Listening to this intelligence.
In our reach.
And having done that a few times,
Just notice the sense of your midline,
Sense of lightness through your spine.
I wish the spine loves to be.
Skybound and light and free.
As this root.
In relationship to gravity.
Lower body contact with earth yielding to the earth creates our base first.
Let's now take the block away.
And I'd like us to come on to all fours.
Bringing those hands underneath your shoulder blades,
The knees underneath your hips.
Knees hip width apart,
Just check the hip width apart.
Long ankles,
Long feet and let's listen again to our contact with the earth.
Rooting grounding practice is all about going with gravity and being aware of our contact with the earth allows that grounding and rooting intelligence to Emerge.
In our body and psyche.
Mind and emotion.
So how about we offer some out breaths that might spiral from your shoulders down through your upper arms,
Spiraling through the elbows,
Spiraling through your lower arms,
Through the hands and into the earth.
So there's already a lightness coming back up,
Spiraling back up.
Gathering into deep,
Pluck apart spine.
So,
Any tiny little movements.
Through the shoulder girdle,
Be curious.
As you offer this service.
Spiraling out breath through the upper arms,
Elbows spiraling.
No straight lines through lower arms,
Hands into earth.
Is all ready.
It's already that rebounding force.
Coming back up through the wrists,
Arms,
Elbows,
Arms,
Shoulders.
Collecting.
Coming back to origin,
Deep back of heart,
Spine,
Lumbar spine.
Hands,
Their home in lumber and spine.
And how is our contact with the earth to our hands now?
No collapse through the palms of the hands,
They're like suction pads.
Hands like suction pads on the earth.
And then let's send some out breaths.
Spiraling from your head.
Through empty hollow bones of thighs,
Deep knees and toes.
Into the earth and include your lower legs.
Feet and ankles in your awareness.
Their contact with the ground,
And what of lightness might already be.
Coming back up.
Touching tail through deep.
Deep belly,
Spine.
Tiny little responses,
Exhaling from the hips.
Spiraling downwards through those femur bones,
Those empty hollow bones of thighs,
Through the knees and stuff.
Include the contact through your lower legs,
Vocals,
Front of your ankles and feet.
Maybe there's already something,
Already that rebounded force and a collecting through that tail deep root area touching into lumbar and spine.
Now let's let's explore this in cat and cow so how about we bring that Hail the.
.
.
Feathery,
Tucking under of your tail.
Initiating simultaneously that ah flexion up through the spine.
No need to think about your breath just be breathed And then that tail.
Tailbone loves to then come in the opposite direction maybe that sense of drawing long and back and tucking upwards and that's it.
AHA initiates a gathering up,
That extension to the reach of your head.
And this is deep belly center collecting place,
No collapse there.
Salaries the tail initiating movement them may feel a different way of Offering this Posture.
See how this posture opens you when we offer.
Our attention to this inherent movement.
Inherent developmental pattern of movement of our tail.
Offering extension and flexion through the spine.
That soft pubic bone place in your awareness.
Soft in the thigh.
And no pushing,
You might notice there's no pushing through the arms.
It's the spine that Unravels the posture to us.
Gathering deep belly center,
Navel through to pubic bow,
That long back of waist.
Long number.
As you unravel into the cow.
Extension.
Now let's just come back into a neutral position.
Coming to neutral place.
See how that feels And how's your sense of deep roots entail?
And let's just offer a few of those yogic breaths.
Inhaling into collarbone to solar plexus area,
Deep root.
Exhaling as that rooting tail receives the exhalation there's a lightness coming up through the spine.
And just about any tiny movements that would like to happen,
Happen.
No shape you need to make.
Notice tiny responses through the spine.
Hey.
So with this awareness of that deep root.
Navel to pubic bone area,
I know where there's something of gathering and awakening in that tail.
Let's see if that if we reach if we reach our left leg long it's a reach that comes from your tail reaching the leg following the reach of your tail They're rich.
Then.
.
.
This bent knee lower leg could be parallel here or if you would like to change slightly the angle of that lower leg.
And then again there's this aha there's Exhale spiralling through both empty hollow bones of thighs.
Deep knees,
Deep ankles to find those feet on the earth.
Exhale continuing into the earth that the lightness that comes back up gathering to your deep root tail.
For the spine to unravel.
And maybe then.
.
.
We can the unraveling of the arm and there's lightness through the arms lightness through that lower arm hand on the earth as we go with this yielding to gravity to feel the lightness that comes back up.
Beautiful.
Cultivating this deep base.
Steadiness on earth in it.
Deep relationship.
With us.
That's them.
Soon he come back.
And then coming back to neutral or fours position again notice that deep three-part yogic breath Cultivating,
Cultivating,
Awakening.
Deep roots.
And then let's The right leg is going to from your root,
Rooting the leg follows.
Turn of the foot,
We come onto the mat that turn of the foot,
Outside edge of your long leg foot,
Interest in the air.
As so is the inner ankle.
And then again where does this lower leg feel more comfortable?
And there's no weight bearing through this.
Arm,
Hand contacting the earth.
Then that exhalation first,
Exhaling down through all empty hollow bones of thighs,
Deep knees.
Deep ankles to find wide open feet.
Into the earth and knows what comes back up spiraling up through the legs touching your tail.
This deep back of waist spine to open and then it could be that ah that lightness and gathering of spine to open you up sides of lumbar collecting and your roots.
Your Root.
Steady route.
BASS through that.
Deep roots,
Long legs,
Speak.
And test day.
And then Liz,
Bring out our own bot.
Around and come back onto all fours.
And then let's take.
.
.
Let's explore again this connection of Gravity,
Feet,
Legs.
Up into deep base perennial roots.
By taking this foot at a kind of a right angle.
To the body.
And then taking that back head long Again we have lightness.
Acceleration down through this arm for the lightness that comes back up.
The same exhaling spiraling down through this arm.
Empty hollow bone of side D knee D cap D hole to wide open foot maybe it's just the ball of the foot on the floor it doesn't have to be you as well then this long lower leg is unraveling into that rotation so the outside edge of your long leg foot on the earth and again because we go downwards with the exhale through.
Deep root,
Hips,
Thighs,
Knees,
Deep ankles,
Wide open feet.
There's already,
There's already a rebounding force coming back up for there to be lightness pelvis and leg light.
No stress or strain and the spine allows us to unravel this top arm.
Beautiful.
D,
Back of waist spine.
And then let's reach that lower arm Turn this bit.
Come into downward facing dog for a moment if you prefer to come onto your knees straight away,
Please do.
No stretching your hamstrings Deep feets.
Deep knees,
Deep hips and then slowly bringing those knees back to the earth.
And then let's come to the other side so taking that other foot to the earth at right angle position Finding your lightness.
About intelligence.
Contact with the earth so that lightness that comes back up to your own find the long legs the rotation.
That purchase with the ground through the outside edge of your that little toe side of your foot through this leg Aha,
From going earthbound.
Is a gathering back up touching tail to both legs the ALD route here,
So the rest of Spiken and Revel lights.
Coming back that long reach of the arm bringing your feet into downward facing dog or coming Onto your knees now to rest.
Where it's good for you to rest.
The contact of your hands.
Calm and steady on the earth.
The contact of your feet,
Calm and steady on the earth,
We're not pulling or pushing on the body in any way.
And what speaks to you of spy,
Here and deep root,
Free,
Quivering tailbone?
For softness at the tops of the thighs.
Soft sleeves of your legs,
No stress or strain through the legs.
Slowly coming down onto your knees.
Come to sit for a moment again in Balasana using a block if you need to sit.
On the blog.
Rest for a few breaths here and checking in again in this position where we were earlier in our practice and just noticing how you are now.
What speaks to you of knitline?
What speaks to you of this deep root.
Tail.
Ewww.
A resonance with us.
Calm,
Grounded,
Resonant.
With our lower body,
Feet,
Legs.
Power Grace.
And now freedom and lightness upwards through the rest of.
Spine.
Let's come forwards onto our hands into the chest.
Neutral table position.
Tuck your toes under,
Just spend a moment now feeling the tuck of your toes,
Feeling wide open foot,
Feeling deep ankles deep knees and could that pelvis,
Could that tail root flip you up?
Into downward facing dog.
Then let's walk our feet towards our hands.
Keep your feet parallel and hip width apart,
Bending the knees as much as you need to.
To come into forward fold.
Fine beef.
Flex.
And soft and round.
And how is that root?
As though it's rooting upwards.
To the sky.
And this softness in your groins.
You're soft.
Inner arches of your feet all the way through to the ankles and heels,
Collecting up through the inner knees,
Inner thighs.
Or to deep roots.
Little toe signs of feet snuggling into the earth all the way through to the outside heels and ankles but that's snuggling up through the outside edges of your legs,
Wide outer thighs into deep roots.
Now let the arms go and slide the hands up because the tail free tail soft pubic bone area remember free tail initiate that movement of collecting up through your spine from the reach at the head to flat back There's no pushing with the hands on the legs.
We drop back down again.
And then this time this act coming up.
Reach the touch of the tail through to the reach of your head and we feel the rooting down of your tail continue that huge dinosaur tail and the crown of your head reaching up rooting through the tail and the spine reaching up through the crown of your head at the same time to come up into standing Okay and here we are in standing and see how it is to be in standing so there's room for your sacrum and tail.
You might want to cultivate this.
By simply bringing your hands to navel through to pubic bone and the other hand either the palm of the hand or back of the hand to your sacrum tail.
And that simple addition in your practice to pause and listen in this way,
The body responds.
As we through this touch.
Are open to receive this inherent inner movement of yours.
Dilute the bottom of your spine,
The sacrum and tail.
Floating there in the pelvis,
The freedom.
Remembering there's a freedom there that there needs to be.
Inherent movement of sacrum and tail allowed to allow the inherent movement of the rest of your spine lumbar.
Up through spine.
To be free.
Presence also.
So.
In standing.
Let's now take Take you like a bug.
An easy step.
Let me come to the center of my mat.
An easy step and we would like the foot not to be at 45 degrees but just towards parallel with the front foot but there's a there is a small angle in that back foot,
The left foot.
Spend a key moment.
Feeling.
The contact with the ground through your left foot.
All the way across the board of the foot,
Base of big toe to little toe,
The arch of the foot gathering back to inner ankle,
Inner heel,
The apse of each of the foot gathering back all the way to the outer ankle,
Outer heel.
What does that do back up through the legs?
As we listen,
As we make really ah that contact with the earth through the feet allowing that responds back up.
Through the legs.
There we collect cultivating our steadiness and our base.
As leg gravity.
Work together.
To create our base.
The front foot equally.
Wide open on the earth,
Feel the places of contact and as though that dialogue with the earth through the places of contact starts to begin.
Aha,
That awakening of the cells,
The rebounding force already coming back up these soft sleeves of your legs.
Collecting them all the way up through Deep Root.
Into size of lumbar,
Legs,
I hardly grow all the way to the size of lumbar,
There's this collecting Please.
Of D.
Rue through.
Perineum and navel through to pubic bone area.
Soft and free.
So that already.
.
.
Exhaling long lumbar spine that long root tail spiraling through empty hollow bones thighs deep knees down through deep ankles wide open feet there's already there's already a rebuilding force coming back up spiraling up,
Inner thighs soft,
Inner thighs soft.
Trikonasana to unravel itself.
The arm.
Not pulling on your shoulder girdle in any way.
Beautiful.
Last couple of bites here.
And then that's it.
Slowly come to front first.
Root through that tail,
That dinosaur tail and simultaneously there's that back up for the reach of the head.
To come out.
These vertebral patterns can really nourish health of spine and tendons.
Health therefore of movements.
In our yoga practice.
Let's turn the feet to face the front and then set ourselves up.
The other side,
So taking that Easy step.
Easy distance.
Through your feet and setting up your back leg so that it's not 45 degrees the angle of the foot there is a slight rotation here in this pelvic bone.
So.
.
.
Wide open fit the front foot Feeling our contact with the earth through the feet.
Base of the big toe through to little toe sole of the foot long in both directions and wide.
For deep ankles to emerge,
Deep knees to emerge into deep hips.
Softness of your groins.
Room for your sacrum and quivering tailbone.
So that then as we exhale,
Lull through lumbar.
Reach of your tail,
Spiralling through your hollow bones of thigh.
Deep knees,
Deep ankles,
Wide open feet,
This already a rebounding force coming back up spiraling up through D ankles,
D knees.
Meaning there's space and depth in both directions,
A kind of kind of deep magnetic pull in both directions into deep hits and that tail recedes,
The spine recedes,
Lumbar,
Size of waist collecting,
The spine unravelling through the shoulder blades.
Through long nets.
Head and say this.
Lightness through your arms,
Freedom,
Love.
Pulling on the shoulder blades at all.
Or the neck,
Or the head.
Our base,
Our roots.
You may find coming to here,
Here is where you wish to be.
Or even having that top arm hand resting on the sacrum.
To find this beautiful spine.
Let's turn face forward.
And then using this root.
Soft in the thighs.
Freedom's pubic bone and quivery tailbone.
Rooting down and then there's that reach up through the head at the same time rooting with your dinosaur tail and there's always ready that reaching up through the reach of your head at the same time to come up Fantastic.
And now let's turn the feet to center and walk them together.
Come to the center of your mat.
Standing for a moment and let's come down into downward facing dog.
Few breaths here.
Calm.
Hands on the earth,
Calm feet on the earth.
Tiny things happening through deep root space and then from here let's collect our right foot between our hands and there's always the option to come down onto your knees.
If you wish and bring that right foot between your hands.
Root back through your right leg and your roots find that deep ankle and deep knee and deep hip we've been orientating to that day springs you up.
Space we've been cultivating.
Calm.
Steady.
45 degrees through your back foot.
The back thigh has that interesting a gentle rotation inwards but not all the way forward.
And then maybe sometimes I move my front foot a little to it so I can find that and extension through.
My front leg without losing my base.
This base is tailbone communication from earth up through feet.
Through the legs,
Gathering femur bones into each pelvic bone,
Touch of the tail.
Deep perennium deep base Steady.
And then let's bring the arms in.
So opening.
Facing up to get to begin part two.
And then rotating feel lightness and freedom through your shoulder girdle Long back of neck.
What's gathering back up through legs?
Into your base.
That dristy gaze through your cup.
Middle finger steady.
Lightness through upper body because of steady,
Deep roots.
And then let's undo cartwheel that back arm over and you'll feel free to come down onto your knee first or Bring the hands.
With the knee or not and then coming back.
Into downward facing dog if you would like to rest in hair pose then please do.
Few resting breaths here.
Exhaling through D root.
Then let's come to the other side so bringing the left foot between the hands,
Coming onto your knee first to do so if you so wish.
Remember our contact with the free,
The fiend,
The contact with the earth,
That place of dialogue.
So that D ankle can awaken D knee in both directions awakens and that communication allows us to come up with ease from the base,
From Earth.
Body communication.
Going with these inherent forces that organize body.
Popoštěce Open.
So.
.
.
Then arms again.
Hatswee open there and there's lightness up through both sides of spine,
Lightness of freedom.
Palms facing up and then rotating the arms,
Feel the rotation all the way up into the shoulder girdle.
So there's,
You could imagine two,
From one the front wrist,
Soft spacious front wrist communication flowing up through the arm,
Through the chest,
Heart space,
All the way back to that back arm and back.
Spacious rest.
So no holding on with your arms or your shoulder blades.
Ah,
This unravelling of arms from spine.
From base.
Rotate.
Steady.
Drusty days.
To that.
Middle finger And then let's cartwheel.
Arms and come again.
Into downward facing dog.
Bring the knee back,
Knee down if you wish first to find your way into downward facing dog and feel free to come into hair pose to rest if you so choose.
What speaks to your deep,
Long,
Opening and back of waist here.
Back of waist,
That lumbar area,
Something of breath there,
Because and the legs are not pulling.
On your Stein.
Is softness.
Through the groins,
There's softness in the ultracubic bone area.
And then that spring.
Walk your feet.
Towards your hands.
Another time.
Into forward fold,
Uttanasana.
Hold your elbows in your hands.
Make sure you feel it parallel.
Working up through the legs as we have been doing from our base even let that hands go we're going to initiate the movement to flat back from that free tailbone quivering tailbone like an antennae.
The antennae of your tail initiates Ah up through the rest of the spine for the reach of your head to flat back.
And then let's come back down again,
Round,
Soft spine,
Hands on the earth or elbows in your hands.
And then this time let's come all the way up initiating from the tail to flat back and we continue that rooting dinosaur tail heavy and the simultaneous reaching up through the crown of the heads.
For coming to Stone Deep.
Great.
Just C interdictional,
Stand interdictional,
You're going to turn Melting pose,
Steady rooted mountain pose.
Five breaths here.
And if you feel this place is the place you need to cultivate,
You could bring your hands here.
To listen.
The contact of the hands,
A beautiful way the body responds to touch.
As we awaken.
Deep roots,
Navel through to pubic bone,
Long and soft.
Freedom through your two pelvic bones and that's it.
Sacred tale.
Softness.
Freedom.
And the freedom of the whole of your spine to be free.
Breathe to be in it.
Inherent movement.
For us to be light in standing.
We're not holding ourselves up to our muscles and bones.
Now let's shift the weight through to your left leg.
So you're pouring liquid weight down.
From here.
From the side of your lumbar spine down through the hips.
Spiraling through the side,
Deep knee,
Deep ankle and sowarding maybe this leg light and we have our base.
Into earth already the force rebounding force spiraling back up It's simultaneous.
As we're already bringing that imitation of gravity downwards.
We spelled down there's simultaneously already the opposing force to gravity of lightness coming back up.
Then we can collect this.
Foot and bring it in to the inner thigh or if that's not if that doesn't feel steady for you then bring the foot down to touch the outside edge of your inner ankle never at the knee So deep feet,
Both legs.
Sleeves of the legs gathering into this position.
Right pelvis is left pelvic pelvis and navel through to pivot bone long soft play.
Bringing the hands to heart space,
So steadiness.
And rootedness and we can continue to cultivate this by Sending your exhalation long spiraling through lumbar to tail root.
Through each,
Spiraling through each hip.
Intercolonal bones,
Thighs,
Deep knees,
Deep ankles,
Finding both wide open feet and this still tendency already the rebounding force.
Coming back up.
Tail receiving.
Spine receiving deep and low back of way.
For lightness up through the rest of the spine for that lightness the tree for the arms if it feels okay if it feels light and easy they can unfold at the branches of the tree.
From your steady rooted trunk and steady rooted base.
Floating lights.
Heart floating.
EZ Open.
As the arms open.
Beautiful.
Bringing the hands together.
Collecting that beautiful light sky imagery down with.
Heart and then letting the hands go.
And then taking this further away.
Joining the other.
Our groundedness,
Our rootedness,
Our steadiness.
And calm.
Dialogue with the earth through our lower body base.
Let's then shift our weight into the right leg so it's fluid fluid weight starting from.
This side of the waist is lumber.
D.
Hip,
Pelvis area,
Deep.
Through into collarbone of thigh,
Deep knee,
Deep ankle,
Ready this leg coming up light.
So we have this space.
Big toe,
Base,
Through the little toe ball of the foot,
Remember.
Inner arch of your foot working to the inner ankle as well as outer edge of the foot working to outer ankle heel.
And then collecting this foot to the inner thigh.
Both wide open feet,
Nothing dull through this bent layer.
Connecting back up into this pelvic bone and this pelvic bone with ease.
Communication at the acetabula and your where the femur top of the femur head meets the hip socket there's a harmonious communication not tension.
Because of what we've cultivated from the ground up through the feet,
Through the legs.
Bye!
Reaching Nail through to pubic bone,
Long place,
Rooting tail,
Freedom of your tail,
That quivering tailbone.
What speaks to his breath,
A deep and long back of waist,
Lumbar spine.
If it fools.
If it feels that there's lightness and ease and raveling through shoulder blades for arms to simply Unfold.
Arms turned up.
To receive of the intact with lightness sky.
Light and free hearts,
Openness.
And ease.
Calm in the eyes.
Smiling eyes,
Perhaps.
And then gathering the hands back together,
Palms of hands and drawing that Skylight energy downwards.
Palms and have fun snuggling into the breastbone.
Now taking the hands to each side and then we undo,
We take this foot and come into standing.
One last time in Tadasana.
Rate.
Soft sleeves at the legs.
Those feet dialoguing with the earth.
A hum of your feet.
The hum of your quivering tailbone.
And then it's bending the knees,
Coming down.
Come to the earth.
And let's lie on our backs.
To begin,
With our knees bent and our feet on the ground.
Having the palms out to the sides,
Facing up,
Feet parallel hit widths apart Check in base of big toe across to the base of the little toe,
Ball of the foot in contact with the earth.
Wide and deep open soles of your feet and that inner heel in your awareness and the outer heel in your awareness,
That long heel bone drawing back to the earth.
Let your body rest into the ground as though you're on the beach and you lay down sand.
And then there's that imprint that you make with your body in the sand.
Is yielding to the earth.
Going with gravity for that intelligent,
Rebounding force.
To come back up from the earth,
Awakening ourselves.
Awakening spaciousness.
Undoing rekindling Realigning.
Connectivity.
And relationship through the communities themselves.
Bring your hands to lower front pelvis for a moment.
And let's just tune into that.
Inhalation and exhalation.
Underneath your hands.
And then bringing our awareness.
As perhaps the body starts to soften.
The legs soften,
There's a sense of deep,
Soft,
Pelvis and your awareness.
What speaks to you of sacrum and tail in your awareness?
Making sure the the legs are parallel by perhaps awakening those inner arches of your feet,
The arches of your feet for that flow up through the inner ankles,
Inner legs,
Inner knees,
Inner thighs.
So there's a dialogue between the inner thighs,
A dialogue and perhaps that tailbone just simply starts to float up off earth.
We can encourage that if we send exhale.
Front pelvis to the back of the pelvis spiralling through long lumbar towards the tailbone and then spiraling through both hips.
Both empty hollow bones of thighs to the knees,
Sending your knees away from you.
Is that sense of ah the sleeve of my thighs the sleeves of your thighs those lower legs leads into deep ankles out of wide open feet.
The exhalation continues and here's already remember that simple table seal is already that rebounding force coming back up.
Spiraling up through deep ankles,
Deep knees,
Gathering.
Sleeves of thighs up through sides of pelvis.
Into deep sides of lumber,
Sides of waste.
And this long deep back of lumbar spine,
Nothing of tension there.
Or holding freedom through your sacrum and tail.
If you start to notice there's a tensing in your lumbar or that the sacrum and tail are tensing then soften through the front groins of your front through the fronts of the groins to drop that pelvis still floating And does that give back?
To sacrum and tail.
And give back therefore to something of gathering through size of your waist hair,
Size of lumber,
Through the rest and spine,
Through deep back of heart spine,
Through deep back of neck spine.
Slowly start to float your pelvis back down to the earth.
Let the tailbone land on the earth first.
Then the sacrum and then just see how the rest of the spine does.
Fine sis.
Resonance with the earth all the way through to the back of the occipital bone,
The base of your head,
Cranium.
And neck pelvis.
Keep on landing.
Keep on landing,
Keep on landing.
Cultivating and rekindling our roots.
Our base.
Our steadiness on earth.
Our nourishment.
Then bring your left knee towards your chest,
Bring your right knee towards your chest.
And if it's comfortable for you here to have the hands on the knees so that you have good round contact through the back of your spine and the back of your head on the earth.
If you wish you could also collect your hands over the fronts of your shins,
Lower legs and hold at your wrists.
Wherever you feel there is a neutral spine with this.
Openness.
Through your back body with the bands.
Enjoying your breath.
Let yourself enjoy your breath.
Following your inhalation.
Following your exhalation to its end.
Maybe that.
Exhalation length loves to flow as you notice and observe your exhalation.
It's flowing through your spine downwards to that tail.
And roots.
And there's a pause at the end of the exclamation.
Before the inhalation arrives.
5.
Unravelling.
Next lie down in Shavasana.
Open your legs one leg at a time.
And come into Shavasana to complete.
Please take.
Something under your knees.
If you feel you have.
Over curving your lumbar spine.
Sensitivity in your lower back.
Then put something underneath your knees,
Rolled up blanket or bolster.
And then bring your hands out to the side.
About 45 degrees away from body,
Let your Feet roll out,
Let your ankles roll out.
Closing your eyes And as you land here in Shavasana,
Just noticing the space between your legs.
He noticed.
Space.
Between your legs.
Notice the space between your arms.
And your side booty.
The space.
Between your arms.
And your side booty.
And notice the space.
Between your upper i hate you and your lower eyelids.
And then notice the space.
Between your upper lip and your lower lip.
Nothing to do.
But rest.
Nothing to do.
But rest.
Melting.
Into the earth.
And then slowly,
Slowly.
Take a couple of gentle,
Very gentle breaths.
And notice how they land.
D.
Ellie and then noticing.
Your physical body.
On the earth.
Remembering the time of day,
The way you are.
We slowly transition.
Bringing what speaks to you of something juicy.
From the practice.
Bringing it with you.
Already happening.
Already perhaps you're new.
Point of balance.
You.
Point of steadiness,
Rootedness,
Home.
And D.
Calm,
Abiding place.
Slowly bend your knees.
And place your feet on the earth.
Roll over onto your right hand side.
Spend a moment here.
Tune in to the support of the earth and gravity.
Before you slowly,
Slowly.
.
.
Using your hands and your arms and that rooting tail perhaps.
You can slowly come back up.
From the side.
And come into sitting.
Always spending a moment or two at the end of your practice.
And fitting.
Whatever comfortable seated posture is good for you.
To listen with an open attention.
No expectations.
Not going anywhere yet,
Either.
Our yoga practice always offering us.
At Cultivation of Presence.
To allow us to move into our lives.
From a place that's fresh.
Open to what might happen next.
Thank you for your practice.
Thank you for your attention.
And may you have a very grounded day.
Steady.
Key here.
Evening,
Or morning,
Or day.
Namaste.
