Hello everybody and welcome to this class.
Where we're going to delve deeper into our roots.
Lightness and ease in our posture from our roots.
And base on earth.
Calming and grounding practice.
So for the practice today I would like you to have a chair.
And and a block where you can have books something of this grey of size and a bell.
If you don't have a yoga belt you can use a scarf.
Anything that's nice and long and easy for you to hold.
So let's begin.
Let's begin.
And I'd like us to begin lying down.
We're just going to inquire a little to begin into.
The bones Goodbye.
Fee.
And our legs.
Up into our pelvic bone on each side.
And that relationship.
Of harmony,
Therefore,
With our lives.
Sacrum Float.
Can float inside our pelvis.
For the rest of the spy.
To be itself.
Respiratory living organism.
That it is.
There's nothing static,
Hard and fixed about our spine.
It's a living,
Breathing organism.
So finding our roots and the intelligence of our roots.
And how it organizes.
The rest of our body and the lightness and health of our spine and our limbs and freedom of movement.
Very much today investigating how to offer that.
Freedom.
Of our roots.
Let's begin lying down.
And pop your belts to hand.
And have your feet hip width apart.
Legs parallel.
And take a few moments with your hands.
Touching your thighs just to offer release.
Encouragement and release of tension.
Through these thigh muscles,
Ligaments,
Bones,
All the fascia,
The tissue there.
The contact,
Our touch.
Just noticing if it can be a listening touch,
A listening touch of our hands.
And how as we slow down and come into this possibility of listening.
Touch.
Through our hands.
What's the response in the skies?
How do the thighs receive the listening touch of your hands?
How do the hands receive your thighs?
Their equality of communication.
Dialogue that starts to awaken.
So that you might start to feel the feeling tone.
Inside your thighs.
Feeling tone.
The tissue burns.
Any tension even?
And we might start to feel that all the way down.
Into your head.
And all the way down through the knees.
And into your ankles and into your feet.
The feeling tone.
Of lower body.
Be curious.
And then I'd like you to invite.
As though you were aware of your femur bones.
Largest bones in your body,
The femur bones inside your thighs and how they could spiral.
And an exhalation all the way down through your thighs.
And into your hips.
Maybe there's a pause at the end of the outbreak.
Letting in breath.
Come in naturally and maybe bringing your hands now onto that area just to be touching the tops of your hips.
Elbows rested very heavily on the earth.
Listing hands.
Each exhalation as though it's spiraling down from your knees through those femur bones,
Melting them,
Spiraling and melting.
Down into your hips.
And out the back of your hips and into the air.
So.
Just being curious for a moment too about these femur bones.
And where there's that ball at the very top of your femur bone,
There's that ball at the very top of your femur bone that meets The hip sockets.
Making that ball and socket joint.
Is that in your awareness?
As that femur bone,
We invite that spiraling and melting down into that.
Ball and socket joint.
And is there a sense of.
.
.
Softening.
Inching and softening,
Maybe tiny little movements,
Tiny breaths that for some of you,
You might then feel up into deep belly pelvis.
And sides of lumber And then also that where this.
.
.
Femur bone me.
The pelvic bone.
The sockets.
The ball and socket don't hear that.
Hip socket.
That hip socket is actually part of your pelvic bone.
You've got that one pelvic bone on your left.
That's separate to the pelvic bone on your right,
Two pelvic bones,
One on each side.
And that pelvic bone has its own movement.
Femur bone is not fused with the pelvic bone they there's a there there are oh pelvic bone has its own soft movement in harmony with your femur bone,
In harmony with where it meets,
Where the femur bone meets.
The hit socket,
The acetabulum,
There's a harmony.
When is harmony here?
Then we feed harmony through the sacroiliac joint.
Where your pelvic bones meet your sacrum on each side,
The sacroiliac joints and the sacrum and your root that deep root place.
And then be healthy and free.
And let's bring our awareness down now through your anti-hollow bones of thighs to lower legs.
Into your ankle joints and into your feet.
And bringing your awareness to the inner arches of both feet.
And the awakeness and the aliveness of the inner arches of both feet.
It might feel as though there's a slight.
.
.
Imprint that you're making on the earth with your foot now as you bring that in and in a response up through the inner knees and soft inner thighs into soft brains and into soft hips.
Deep belly center,
Navel through to pubic bone soft area where there's that sacrum behind the pubic bone,
Back of the body,
Free and soft.
So that beak toes.
Notice how your beak toe.
.
.
Is on the earth and the base of your big toe inside the ball of your foot the base of your big toe and your toe mini joints to your toe and this like soft and flexible toe bone keeps growing That big toe bone heats grey all the way up into the centre of your foot.
Articulating with the Owl Hood Joint and the inner heel,
The inner ankle.
Articulating with the inner ankle joint and heel.
Awakening the arch of our foot.
The arch of our foot is actually because of this long big Toe bone.
And the big toe you feel on earth all the way out soft with many joints free its own inner movement and then your second toe Also creates this in arch,
Tiny joints in your second toe as well all the way up into the deck of your foot articulating with the inner ankle joint and then that third toe.
Or creating this stable INA Ankle foot,
We might call it.
And your tibia bone.
At that inner ankle joint.
Bone event at the inner ankle joint is the bottom of your tibia bone that's one of the two bones in your lower legs that spirals up There's a spy running up.
That arch of your foot awakens that inner arch awakens ah there's a response through that ankle joint,
Articulating with the tibia bone that then spirals up into deep knees.
In contact.
Articulates in a harmonious way with your femur bone all the way down into the hips.
Then we have the little toe sides of the feet away wide up through outside edges of legs the fibula bones spiraling up and the outside edges of your thighs some of you might start to find so the pelvis wants to float up a little off the earth and let it do so as the spine and the tail float you up a tiny bit Wide open feet.
Tiny tiny movements flow up through soft liquid lumbar,
Gathering sides of spine and up through deep heart spine through long neck,
Long head.
Only if that pelvis floats up freely.
Only if that tailbone maybe just floats up a tiny bit off the earth and you start to feel this connectivity.
Pathway from earth through feet up through legs into pelvic bones.
Into.
Deep root at the base of your spine and all the way through spine,
Letting that pelvis float back down to the earth.
Notice how heavy that pelvis might be.
Is it even heavier as it lands on the earth and what is the quality of sacrum and tail now?
Is there something of a deep soft hum?
Movement of deep hum of being breathed,
The cells being breathed,
Deep tissue being breathed in that sacrum.
All of the deep tissue of deep root,
Perillium,
Tailbone,
Tailbone free.
At the end of your seat from there.
Tailbone free.
Deep,
Deep,
Deep bottoms of your hips.
To be free.
Deep deep bottoms of your hips sit bones free pelvic bones free size of spine may be collecting a number.
Whole of the spine being nourished.
All the way up to long neck and long heads.
Now let's take your belt.
Gather your knee in towards your chest.
Take the belt over the board of your foot,
Let there be two low only straps.
Bring them to meat.
And then let's slowly unravel this.
Leg from the freedom of your pelvic bone on this left side so fine maybe you want to put your hand where your sit bone is Feel the softness of deep tissue there and the movement,
The movement of your sit bone,
Tiny movements.
And this softness at the fronts of your groins and the thigh.
Not opening your leg,
It's from your soft tiny rocking forwards and backwards movements at the sit bones.
Binding softens at your groin,
Soft pubic bone.
And so this leg through deep knee and deep lunge ankle unravels.
And we stay aware of empty,
Empty thigh.
Soft sleeve of leg.
Ankle foot.
Big toe,
Inner ankle,
Ankle foot,
Tibia bone spiralling down to deep knee,
Femur gathering.
And finding its harmonious meeting in that all-in-socket drain.
Helvet bone free side of lumbar spine might awaken gathering.
Knitting ourselves back into our deep centre when we awaken this ankle foot this time.
Big toe,
Second toe,
Third deep.
For it to be a.
.
.
Through femur,
Knitting us into midline,
Center,
And steadiness.
Slowly undo.
Bring that foot down to the earth.
Notice what's the quality of this slag you've just done with the other.
Is there something of lightness?
Pathway.
Connectivity.
Bring the right knee towards you,
Take the strap over the ball of the foot And then from your sit bone again,
From the sit bone,
You might want to touch it for a moment,
Find it.
And that touch again,
It offers freedom.
Maybe the whole of this pelvic bone on your right can be free,
You start to notice softness at the groin and how from the sick bone Pelvic bone free,
This leg can unravel through long deep knees.
Long d ample wide open foot and then from that big toe,
Ankle foot,
Big second toe,
Third toe,
Through that inner ankle foot spiralling.
Imagine the spiralling of your tibia bow.
Finding your knee,
The femur spiraling down into deep.
.
.
Harmony.
There so this soft soft tissue,
Pelvis on this right side,
Breath freedom and spiralling up through right side of spine Gathering yourselves back into our centre.
For awakening this inner foot,
Inner leg.
2b air into femur,
Femur into awn and socket joint midline.
Could you imagine an imaginary midline between the inner thighs for a moment and as if each inner thigh communicating with the other through this imaginary midline.
And navel through to pubic bone soft place.
Sacrum and tail free.
Let's undo,
Bringing this foot back down to the earth for metal belts.
Take your belts away now and just notice now both legs That's the quality of thighs.
Maybe something of soft sleazed legs and even softer.
Lower front pelvis here.
Soft lower front pelvis.
Our deep root between pubic bone and sacrum alive pubic bone and sacrum deep root Coalescing.
In our deep heredia,
In our deep pelvis,
This deep root.
Freedom.
Coalescing,
Organizing,
Hum.
Deep body that organizes freedom all the way up through midlife.
And the spine rests the spine to be free.
Let's roll over onto our side.
And slowly come up And let's see.
In Virasana.
Having made those connections,
Maybe you want to block.
Underneath you.
Maybe you want a blanket rolled up underneath your ankles Maybe you don't eat the blood.
Whatever it is.
You're.
Ease.
Bringing the hands to the thighs.
Just as we did when we were lying down.
And ah,
Is there something of these long deep femur bones growing into?
The ball and socket joints and there's a harmony of communication that means in the pelvic bone.
Pelvic bones.
I free in these deep side or each side of your pelvis soft and coalescing.
Hum.
For the size of your spine to gather and collect.
The deep and long back of waist spine.
Some think of breath there,
A deep long back of waist,
That lumbar 4,
Lumbar 5 area.
Lumbar spine loves to be breathed.
Opening and deep back of waist that's so important for the health of the whole of the spine.
Let's send some exhalations,
Exhaling front pelvis to the back of the pelvis,
Spiralling through your lumbar.
Finding that long,
Quivering tailbone and deep into the earth.
We wait and we wait and we wait.
Is there a response that might already be coming up through the tail?
Up through lumbar into deep,
Deep breath.
Deep back of waist bone.
Nourishing life.
Inherent.
Movement of deep lumbar spine that we can't do but we nourish it in this way by reconnecting with the rooting to earth through freedom of deep roots.
So bringing your attention to those big toes,
Second toes,
Third toes,
Awakening those arches of your feet,
The inner arches of your feet,
The ankle feet up to inner ankles,
Tibia burn spiraling up to the knees.
Even those coming back home.
Into each side of your pelvic.
The size of spine to collect.
And as the back of waistline opens,
They could be lengthening all the way up to the reach of your head.
Then let's just gently bring in with these awake feet,
Awake contact with the earth,
Nothing dull through our rights of ankles and feet.
Awake feet,
Awake legs,
Out it.
Feet,
Little toe sides awake up through the outer thighs as well.
Let's awaken this tail and this inherent vertebrae movement of our body.
A vertebral pattern of movement.
It organizes health of movement in our spine.
And this dirty ball pattern English gets encouraged this by our tailbone we're not going to tuck it under and fix it we never tuck our tail but offering offer to your tails or your tailbone a feather it's also free feathery free and this feathery tail would like to and slightly roll under We don't fix it,
But as it softly has that orientation,
There's already a response up through the vertebra of your spine.
So rolling.
Let's see.
All the way to the occipital bone and then we have that opposite movement,
That freedom of your tail.
Feathery tail it's as though it's reaching into space communicating in space just a little bit behind a feathery movement that's already communicating up through the spine there to be that unraveling up and extension through the shoulder blades.
Through both sides of the neck to the reach of your head.
Let's just play with that in your own timing.
Really listen and really.
.
.
Come away from doing and see what you can receive.
And then the opposite way,
The feathery tail,
So reaching into space a tiny bit behind you that offers the extension,
Unravelling the extension spine up through deep.
Shoulder blades,
Long neck,
Reach of head.
Notice how your ribs,
These gills for fish,
These side bodies like to come in.
And now let's take this onto all fours.
So let's just set up our base so that we are not pushing against the earth and streaming with thighs and arms and let's just send a couple of exhalations down from your hips.
From those pelvic bones,
Hip socket joints,
Exhale in spiralling through those empty hollow bones of thighs through the knees.
And into the earth.
The contact with the front of your feet and ankles on the earth.
Ah really move there's a feedback loop back up through the thighs Ah,
For both sides of pelvis to be soft and free,
Maybe tail room receives,
Maybe spine receives.
Some things.
And then we exhale down from the shoulders,
Spiralling through the upper arms,
Deep elbows,
Deep long lower arms,
Deep wrists,
Out of the hands and into the earth.
Is there already a feedback loop coming back up of lightness up through the arms spirally.
Gathering up shoulder girdle Communication with Thoracic Stein.
So the limbs follow our spine and this is very much our attention,
Our practice today,
How the limbs follow this intelligent movement of your spine.
So let's bring in this this tail,
This root.
Dee Kerenian Sacrantel Roots.
That tiny feathery reach of the tail reaching through space behind and that's already Ah,
The rest of the spine already reaching,
Collecting through deep back of heart spine for the reach of the head.
Cow!
There's no collapse.
Here because this spine coalescing with deep core pelvis And then that feathery touch of rolling under,
Never tucking the tail,
It's an alive tail.
Still.
Feathery tiny movements with a flexion that are the rolling the rest of the spine follows.
And then the other direction,
That feathery movement of your tail,
Quivering tailbone is never fixed.
And this gathering through sides of lumbar for this deep breath.
Belly,
Front spine condensing.
No collapse in the reach of the head.
So continuing with that,
With your own timing,
Exploring what you feel.
Noticing how the arms Go with the spine.
Lightness through your arms.
Noticing how the thighs,
The legs Pelvic bows go with the spine.
Hands,
Lower legs be dialoguing with the earth.
Ease here and then gently letting that go and then from your reach.
As though this root this reach of your tail.
It takes,
This left leg becomes an extension of that routine reach of your tail.
We could encourage that,
We invite that by exhaling this front pelvis to the back of the pelvis through your lumbar.
Through deep roots,
Through empty hollow bone of thigh.
It's left thigh deep,
Left knee deep,
Only hard to find wide open foot and there's already something coming back up,
A response.
Inspiring back up this hormonious pathway of connectivity of the leg coming home in its harmony back into ball and socket joint,
The pelvic bone on that side.
Articulating with that.
A harmony with that for side spine to collect on this side.
A leg actually belonging deep here.
There's no holding ourselves up and this yeah this evenness through the pelvis evenness through back of pelvis and that have receiving up full gravity through this Standing next are I.
Come back to here,
To all fours.
And then again,
Find a sense of long reach.
Lightness coming back up through this standing leg because we give down to gravity spiraling exhaling down through that standing leg thigh so this other leg becomes an extension of your root.
Let's encourage that through that exhale front pelvis to the back of the pelvis.
Through soft liquid lumber to tail.
Spiralling through deep hits.
Empty hollow vein of thigh on this right side,
Deep knee,
Deep ankle,
Finding wide ankle foot and is there already something coming back up?
Up through the ankle knee.
Ah this femur bone articulating in that harmony that sends spiralling,
Collecting right side of lumbar spine,
Long and deep back of waist to your with this third leg in deep.
Spine and back.
Letting that go.
Even though it looks as though we haven't been doing much that's quite that's quite hard work let's come back Take the knees apart,
Big toes together.
Let yourself rest down into hair pose Bring your spine collected into your seat.
Collect your spine into your seat into your pelvis.
And then let your head rest on the earth.
Nothing to do here but rest and feel.
A long number of sequined tailed deep roots.
Being breathed.
Slowly coming up using that rooting down through deep root tail to bring the rest of your spine up.
And let's come back onto all fours.
And this time the choice you can unravel from this root,
This extended leg.
Find that pathway of connectivity if you wish.
Perhaps for all night ease.
This root means this leg can be so light.
Because we're.
.
.
One long re.
.
.
Long legs.
Standing knee leg,
Not taking all the weight,
Remember the evenness across the pelvis.
Communication up.
Through this leg into deep side of waist,
Lumbar.
Clean that leg down.
Then either have the toes tucked under or if you wish sneaking this root,
Ah this root,
This rooting long and the reach of your head in that direction,
Both happening the reach of the head and the reach of your root,
The tail.
To this lightener.
This lightness and ease.
This leg to unravel and how the connectivity of it gathering back up.
Into deep side of spine and back.
Long leg size so we're not weight-bearing and shifting it all into this standing leg bringing that.
Knee down to the arch.
Rest for a moment.
Let's tuck our toes under,
Find your roots.
Draw that root,
Exhaling through empty hollow bones of thighs,
Knees to feet.
So that's pelvis and root floats you up into downward facing dog.
You do not have to have the heels on the earth I would encourage you to at first Take your heels a little bit higher away from the earth.
And can you find that beautiful communication through that inner arch of your ankle foot?
Big toe,
Second toe,
Third toe,
Find your D ankle foot.
So this stays.
In your ankle joint for the tibia bone to spiral up.
Into deep knee,
The femur into deep hip.
And the spine receives,
It's always as though the thighs keep going and melt into sides of lumbar.
Then the feet opened.
From that routine.
Longstine!
Gathering sides of lumber.
Legs respond to the spine.
If we pull on the legs against the spine.
Spine doesn't like that and usually the posture will not open even if we practice and practice.
I think we're gonna get there.
Slowly come down.
Bring your knees to the earth.
And now,
How about if.
.
.
Wicked!
Recall,
Remember,
Use wide open hands dialogue with the earth the lightness coming up through the hands from that dialogue with the earth to the dialogue,
To your knees and lower legs and feet.
The lightness coming up.
Spine to be free.
So that there's ease and lightness as we exhale.
Root through the left leg,
That long reach of your root.
Tail grown leech and the reach of your head.
The reach of the tail,
The reach of the tail root for the reach of the head,
They communicate with one another,
They're not separate for then,
Ah,
This rooting and light low back leg.
Continuing.
This leg continues with your root.
The lightness coming back up from that standing leg.
Meet and relax.
Moving your sled maybe a little bit to that side And so then could it be the tail of the sacrum rotates?
Pelvic bones go with that not against it,
They don't fit.
The sacrum tail is sacrum tail spiraling rotating that creates spiraling rotation all the way up through the spine.
For the arm to unravel.
One long deep rest,
Spacious rest.
Communicating through the heart space,
Shoulder girdle up through,
Onto other long spacious deep breaths,
Lightness.
No weight bearing through that lower arm.
Spine.
Great,
And then let's unravel.
Come back onto all fours.
On that again,
Let's find the communication,
The dialogue through the hands.
Receiving light is up.
Into thoracic spine that communicates all the way through the rest of the spine.
The dino through the knees,
The lower legs with the earth and the lightness coming up through your thigh.
And this rooting layer,
I mean,
It could also just be so easy for it to be here in space.
This rooting leg,
An extension of your root.
So light and free,
But let's bring it down.
To you there.
And this you feel the lightness of communication coming back up the spine to be free too.
From that tame and sacral rotation.
Pelvic bones respond to the spine,
They don't fix.
Navy's upper arms.
This long deep rest of lower arm communicating through heart,
Up through long upper arm rest.
Sides of spine.
Unravelly.
Then it's come all the way down.
And let's come back up again to tower facing dog.
Roots reaching you out softness that you're growing.
Remember we're your hands.
We're making that relationship with your femurs,
With your thighs.
Could your hands be there again reminding your femur bone of its freedom?
From the knees spiraling,
Melting up into your hips.
Join.
For the pelvic beam in each side to have its own shape.
Inherent freedom of movement for there where it connects with your sacrum to be FREE!
Tensing your sacral.
There's no empty out tension.
And reveal pathways of connectivity of movement.
Then let's bring this foot between your hands and take the other foot between your hands and fold into forward fold and micro bending your knee.
Ankle feet,
Big toe,
Second toe,
Third toe to inner ankle,
Tibia bones up through femur bones,
Working and your outer feet,
Little toes through outsides of the legs.
Fibula bones,
Outsides of thighs.
So sit bones is kind of spread apart and there's room for sacrum tail so let's remember these wide open feet collected legs are that also allows this impulse to start coming up.
The tail follows that impulse from your feet up through the legs tailbone initiates the reach of the head condensing front spine.
And then we roll that down.
Soften your knees.
Let the head be really heavy this time.
And then again,
Mix.
From the feet,
Initiating wide open,
Long deep feet up through the legs.
Connectivity touching the tail the reach of the tail down for the reach of the head up we continue this time the reach of the tail down for the reach of the head up front condensing front spine and then here we are in standing.
See how it is to be in standing for a moment without self-correcting or changing anything.
See how?
It is.
And notice any tiny places where there's something off.
I haven't felt that before or this is a new feeling or and be curious about that and give yourself to it,
Yield to it and see where it would like to take you next.
Rekindling places where we may have habitual patterns that actually create density and blocking.
Of fluid.
Pathways of connectivity.
Great and there's that quivering free tailbone,
Free sacrum.
Soft lower front pelvis.
Deep and low and wide back of waist.
Great and then let's Take your leg,
This will be my left leg,
Taking my left leg back,
Knot two.
Not too big a step we're not coming into warrior but just an easy step there's a tiny turn of that foot,
Tiny turn,
A tiny turn of this hip.
Pull this.
This leg long at 90 degrees.
So let's remember this routine.
Freedom of the pelvis.
Rooty,
Rooting deep root root tail.
For the reach of the head that's already happening as we root down There's already this coalescing.
Pattern.
First we'll pattern the spine for the reach of the head.
Lightness in the knees.
The ankle feet working up so these tibia bones spiralling up,
Inner thighs soft,
A soft pubic bone.
Pelvic bones don't burn.
Fix us,
They are free!
Sit bones.
Sit bones,
Fray.
Remember those.
Maybe the sit bones would love to reach behind us.
And this is opening through that.
Oh the tan and sacrum,
The rotation of the spine not the legs doing it,
The legs feed it,
Not the pelvis doing it.
Pelvis supports it in the harmony of articulation from the feet.
We've been tracing.
And encouraging and cultivating.
Spaces.
Rest communicating all the way through the heart chest through thoracic through to other spacious lower ribs.
And then let's unravel,
Come to the front first.
Slowly come out.
Facing the front for a moment,
Just be curious about what speaks to you if you bring your hands here.
Tell pubic bone,
Navel through to pubic bone soft area.
And sacrum tail area.
Something of a deep hum.
Soft cellular Being brave.
Inherent breath of the body.
That is organizing,
Coalescing,
Organizing breath.
Great.
And then this is where we can bring your chair in,
So let's step back.
Bring your chair in.
You could equally,
If you don't want to use the chair,
You prefer not to,
Have a block.
And use the block.
So I would have the book down here.
Let's come back into this place where we were with the feet Ah,
This back leg and extension.
Of your roots.
The lightness of that back leg.
Stability of front leg that go with gravity micro bending the knee out through deep ankle foot for what comes back up steamer bone gathering through that pelvic bone articulating the spine and there's this rooting we can have your arm on the chair The hand on the chair,
The arm on the chair,
Whichever.
Suits to support you.
This routine just as we were before so it's this extension of your root,
This leg.
This foot is here in your spine,
Leg.
And then maybe.
.
.
Maybe.
That rotation from sacrum.
Sacrum through to the reach of your head,
The reach of your head as well as the reach of your tail.
Coming down and bring that foot at 45 degrees.
And longer bay.
And this 45 degree turn of your leg foot.
A warrior.
So maybe shifting that front foot forwards a little.
Finding this base and root.
Free ace route.
Then you can bring the arms in.
Turning the palms to face up and then back down again to find freedom through the shoulder girdle collarbones,
Articulating with that soft and free back breastbone.
Beautiful.
And that root extending.
To long back legs.
What's coming back up from up through the earth,
Up through those inner arches of your feet,
Up through soft inner thighs.
Letting that go.
Long leg,
Come long leg,
Turn the feet.
And then walk your feet back.
Together and come to standing for a moment.
And I'm gonna bring my chair.
The other side for demonstration.
You if you don't want the chair,
If you prefer.
To use a block obviously.
Hack the block.
Okay,
So from here let's take that easy step back.
Fine lol front leg 90 degrees wide open foot the ankle foot working up through inner leg thigh soft The little foot outside of each foot working for wide outer thigh.
And saying through your back leg.
Ankle foot,
Inner arch,
Through to the ankle joint,
Inner ankle joint,
Articulating spiraling tibia burn.
Coming up.
.
.
Communicating and articulating femur bones.
All of the soft deep tissue muscle going with.
So that this root free.
For the spine to unravel free.
For the arms to come in.
Frame.
Excuse me.
Yeah.
Then we slowly come up Stand for a moment facing forward and have those hands again.
This way.
Freedom between our hands Legs,
The thighs,
The muscles.
Melting and letting go.
I stay gooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo Earthbound and receive back up.
Yum.
We can.
Find a stable bay.
Front leg articulating,
Gravity,
Earth,
Receiving back up.
All the way up to this side,
Standing leg spine.
You're rooting for the lightness of this leg maybe the hands already there Maybe two?
Excuse me,
You want to come even closer?
You have the hand holding the chair here,
Maybe that's even.
More of a support for you.
Just like this.
Lightness and ease.
And the posture is important.
Extension of long light back length of your roots And then this tail.
It's tail,
The sacrum,
The rotation of the spine.
It's not our arms and legs pulling us,
It comes from the rotation of the spine.
Now reach with your arms so light.
Soft breaths though.
Reach of your head.
If we just went with the reach of the head,
We keep going so that reach of your tail,
Reach of the head,
Working together.
And his lightness.
And ease.
And then coming and doing and they're acting.
Further.
Longer.
A longer stance of 45 degrees.
With the first That slight rotation,
Remember.
Rotation of your back thigh in.
Protecting that knee,
Back leg knee.
D,
Knee in D,
Angle inner.
Ankles,
Inner ankle feet.
There's big toe,
Second toe,
Third toe.
Beautiful arches of your feet.
Offering connectivity up through the legs to come home into deep hips.
Deep sire eat this pelvic bone and this pelvic bone doing something different can be free.
Ah,
Sacrum free,
Bring the arms in.
Sides of spine maybe the palms turn up BANANOWIE time and again and we notice how the whole of your buoyant side body goes with that.
Supporting freedom through thoracics.
LOL Zoracic's buying long hats,
You'll make.
Spine gathering upwards.
As roots.
Roots.
Reaching downwards.
Rates.
Slowly letting go of that.
Turning the feet.
Center.
And then it's from the wide open feet.
Because of ankle feet and the outside edges of the feet up through the outside edges of the thighs.
Ankle feet arches spiraling tibia bones up.
Femurs inner thighs.
Outer thighs wide.
Maybe you want to have the chair in front of you and you rest on the chair.
Maybe you have a block.
To retain articulation upwards.
Through the legs to pelvis.
And the spina andae.
Revealing the posture when we allow.
Pathways of connectivity,
Long and deep back of waist spine.
Then could be fine that's for sure.
Aha feathery feathery quivering tail movement that's already then sending that movement up through the spine from condensing spine buoyant sides of spine back of spine to flat back here.
You drop back down again.
Maybe that tail rolling under for the flexion of the spine,
For the reach of the head.
And then the tail,
That quivery tail,
The opposite,
Reach into space.
To create that gathering,
Front condensing spine,
Sides of spine gathering,
Buoyant recovery.
All the way out reach of the tail through the reach of the head.
Slow,
The spine loves to be slow.
Notice how our limbs go with the spine.
My tears.
Steadiness.
Midline something of this sort.
Central channel in your awareness.
Slowly walk the feet together.
Standing for a few breaths.
Being curious of how you are from your feet upward.
Quivering tail.
Long and deep back of brace to reach of your head long spy take the feet apart slightly.
As much as you wish,
Bring the hands together.
And to pour ourselves down.
So coming into squat here.
Maybe your feet,
You want them to be closer,
Maybe wider apart.
Where can you find that place?
We're ankles communicating up,
Deep ankle feet,
Big toe,
Second toe,
Third toe,
Arch of feet,
Communicate up through tibial bones,
Spiraling up.
Emers melting into.
Isotapilum,
Pelvic bones free.
Sacrum tail receive,
Ah,
They can root down.
Can grow earthbound in order for deep back of ways to open.
Lightness up through the spine.
Gateways of your thighs.
Great.
And then releasing I'm coming down to the earth.
Get the chair out of the way.
And two complete the session today.
Amitagamukhasana.
So you have the seats.
Wider part to begin.
Really beautiful place actually to notice.
That grounded quality.
After all the work we've done,
We're legs,
Mates,
Isn't it?
Ah,
Feel that dialogue with earth through the backs of your legs.
Freedom of this pelvic bone and this pelvic bone,
Soft inner thighs.
Navel through to pubic pencil.
Let's collect.
One foot in underneath the other leg and then this other leg either you can place the foot just in front in front of the knee and have the hands Resting on the front of your shin.
Or you can take this foot to the outside edge of your knee and hands resting on the underhunts of the shins.
Or if it's available to you.
Fold the knee and bring that foot in contact with the earth.
So where suits you where you can feel this communication and you're not putting in pushing.
Against this beautiful freedom of the spine that we've been awakening.
And this deep communication through the gateways of your thigh.
Maybe the hands come to the earth.
And if there's any.
Remaining buzz interference.
In your by your seer in you.
Minds.
Body,
Mind,
Any buzz remaining,
The touch of your fingers on the earth.
Already earth absorbing.
This buzz and interference is no longer needed.
Earth already receiving through the touch of your hands.
The Pelvis Root.
Communication.
Dowel through thighs,
Knees,
Lower legs,
Ankles to feet.
To R.
Earth receiving our base and feet.
Music and communication feedback.
Booyah!
Finding D.
Deep body.
D.
Woody's spine.
Reach of your tail through to the reach of your head,
Midline spine.
Breath with deep back of waist.
Something of breath there,
Something of breath.
Rekindling liquid lumbar spine there.
Slowly undoing.
Take the necks out.
Back to this.
Wide leg position again.
Notice.
Heels on the earth.
Earth and backs of your legs in dialogue.
Deep,
Seat,
Base,
And earth in dialogue.
The power.
Deep breath in.
D body.
Lightness all the way up.
And then let's bring the leg other leg under either the foot here planted the knee or the side of the knee or coming into the fore.
Posture.
I'm bringing the hands,
Resting the fingertips on the earth.
Earth absorbing.
Any.
.
.
Buzz or interfere in Deep breathe.
Night.
Communicating with spine.
Dye-dogging with your base.
For that connectivity through the legs.
Home into spine.
Slowly slowly undoing and we ain't got last or last time to hear noticing how that feels.
Legs feeding ease and pelvis.
And then let's come to lay down in Shavasana Make sure there's space between.
Your legs.
Have your arms out to the side and notice the space between your arms and the side body.
Let the ankles rotate out to the side.
Nothing to do but rest.
And an invitation if you wish.
To drop a couple of outbreaths.
Two or three out breaths as though drops of water.
Landing in the deep still lake of your pelvis.
And those drops of water continue through this deep still lake of your palmess.
All the way.
To reject.
To the lake bed.
Nothing to do.
But rest.
Nothing to do.
Let rest.
Feel free to stay.
Feel free to continue in Shavasana.
Thank you for your attention.
Namaste.
