Hello everybody and welcome to this video.
Flowers in which we're going to Investigate.
Subtleties,
Small places of connectivity in the body that can the impact.
And hold it through our midline unfolding of posture.
So beginning,
Especially today,
We're going to focus on breathing.
And cool.
Joints,
End.
Connection of fingers to ribs.
And this beautiful place here.
At their aptness.
And base of the head at the condoyles.
You don't need to know the words.
The anatomy.
Feeling in.
To my invitations and trusting what you feel.
Let it be your experience,
Become your own teacher.
Listening to your body.
So let's begin.
Just by taking a few breaths to settle.
In a comfortable seated posture,
Whether you're sitting with legs crossed,
Whether you're sitting in a chair.
Or whether you're sitting with some blocks underneath you.
Or in Tarasana.
And closing your eyes and bringing your attention inwards.
Into the possibility of your contact through the ground with your lower body,
Your feet,
Your ankles,
Sit bones.
On how the earth comes up to support.
Noticing the quality of your breath.
And feeling.
Natural breath.
No interfering with your breath,
Allowing breath.
And it's the movement,
The possibility of the breath touching your spine.
Rekindling these beautiful six soft curves of your spine.
Noticing that beautiful tailbone that loves to reach earthbound.
And tea.
Back of the waist,
Your lumbar.
And soft.
Curve at the back of your neck.
And how the top of the back of the neck We have this occipital bone,
This round protuberance at the base of the back of your head.
The occiput.
And if we move forward from there,
From the base of your head.
Imagining you could move forward there and Find the top of your cervical spine where it meets.
Base of your skull.
Air in that place just listening for a while and the possibility of that being.
The base of the head there.
The base of the skull where it meets your cervical vertebra.
Like two little indentations parallel.
Rawr!
Their spaciousness and liquidity.
A membranous.
Meeting Self.
Bungee meeting with the top of your cervical vertebrae,
The atlas.
Could you breathe,
Take some breaths,
Send some breath into that place.
We're in breath.
Out breath.
For there to be a softening of any holding tension,
For there to be relief.
So that there can be this spongy,
Supporty.
Bungie's support of Liz.
In that place where the base of your head at the skull there sits and meets.
Not sitting statically,
But there's an aliveness,
A spaciousness.
Notice how that fills down through your neck.
And through the rest of your spine midline.
Maybe there's something of a sensation of feeling taller.
Lighter through the head to long to head behind the eyes.
And skybound.
Is subtle.
Subtle response from the body.
Lightness in your eyes.
Okay and then let's take our attention to.
.
.
Our feets.
And I'd like us to bring your attention to this.
I'm cool.
So.
.
.
Your heel bone,
So bringing your hand to your heel bone and investigating your heel bone.
Calcaneus.
And then Finding this protuberances.
Knobbly round protuberance here which is the base of your tibia bone.
And just below that and in the foot is the talus.
The talus bone and your heel bone they articulate,
They sit on one on top of another and articulate.
They have a dialogue.
They sit,
But they're not static.
There's this dialogue and inner movement.
They dance together.
So just noticing by bringing your hands there and imagining where that talus bone is.
That is just below this knobbly base of your tibia bone.
And meets the heel bone.
Heel bone,
Have a spoon on top.
And between the heel bone and the talus bone,
This.
So it's synovial fluid.
Membranous ligaments,
Tissues,
There's softness.
They breathe together.
And this nourishment of this articulation between this talus bone and the heel bone is really important.
In allowing flow of movement up through the ears.
The ankle joint and through the lower leg and through the whole leg.
And into Your tail's fine.
It can be that you spend a few minutes each day just with your hands here.
Listening and feeling the subtlety.
Of this inner movement and nourishing it.
By simply having the touch of your hands here.
And after some time,
You might notice that.
There's also.
.
.
With the heel bone and the talus bone.
There's a sliding.
Movement.
Were from the talus,
That big toe.
2nd toe and 3rd toe grow and lengthen and create our this stable.
Fun.
Relationship with the earth.
And the little toe and toe next to the little toe.
Draw a bat.
And there's a lightness and ease.
Instability through the outside of your foot to the outside of the ankle.
Now let's come to our other foot.
And place our hands to listen here so just first of all just feeling your heel bone.
Getting to know this heel bone.
And then bringing your hand to that knobbly part,
The very base of your tibia.
And then walking your fingers slightly until you find here this as this talus bone deep inside.
In this talus and heel bone.
Articulate with one another,
There's that space between them.
That opens,
That's nourished.
For the depth of your ankle joint to reveal itself.
That flow of movement up through the lower leg.
Through the leg and into tail,
Spine.
And then imagining too how this talus bone And there's that.
Movement of the talus bone.
Take two.
In the Long,
Big toe,
The second toe,
The third toe.
Stable placement on earth.
Per hour.
Collecting up through our midline,
Being stable.
And steady.
Where is the heel bone side,
The little toe?
This toe next to the little toe,
They kind of draw back with sliding and gliding.
Draw back and widen.
Giving us.
Stability and support.
So you start to feel the sense of how this works.
Of the foot,
The natural arch of the foot.
Comes in.
This is the nourishment of the heart.
Arch of the foot.
This flow up for our so we can jump so we can stand up for the whole of our body.
Whole of our body.
Receives this arch of the foot.
Intelligence of this sliding,
Gliding,
Talus and heel bones.
The toes of the feet.
So let's take this now into lying down.
To investigate.
A little more lying down on your back.
With your knees bent and your feet.
On the air.
Have a sense of your legs being parallel.
And your feet parallel.
And let the feet be not too far away.
And not too close either.
If the feet were too far away,
Your pelvis would start to.
.
.
Arch away and you'd have an over curve in your lower back if your feet are too close to the you you'd be lifting the pelvis towards you and straining and disconnecting,
Blocking connection through your back,
Your spine also.
So find that place where there's neutrality.
Two pelvic bones can be free.
And bringing your hands to lower front pelvis.
And bring your attention too.
What you discovered there,
The heel bones there.
And notice the contact of your heel bones on the ground.
Maybe you could imagine the centre of each heel bone.
Center of each heel bone and the contact at that center part of each heel bone.
On earth and there's nothing stuck or forced about it,
It's as though the earth and these trillions of cells,
Communities of cells Inhale,
Burn soft and fluid.
Already in dialogue.
It's not like this.
And you start to feel that talus bone deep in the middle of the centre of your foot just beneath that.
Bottom part of your tibia bone.
And how those from the talus bone.
Big toe and second toe further grow long.
And we could imagine there could be an in-breath.
Into the foot,
Breathing in from the earth.
And the exhale and on the exhale it's as though the heel bone draws back,
The talus bone forwards,
There's that sliding and gliding big second and third toe with the talus bone long and away and the little toe and toe next to the little toe drawing back with the heel bone.
Notice what happens and take your time with this invitation,
Very subtle.
And play and choir.
And not force.
In-breath,
Simply receiving the in-breath from the earth in your feet.
Exhalo Ah,
The.
.
.
Sliding and gliding.
Space between the heel bone and the talus bone.
Alive,
Deepening the ankle joint and also the sliding and gliding was sliding the talus bow.
Sliding forwards,
The length of the big toe,
Second toe,
Third toe.
And heel bone drawing back.
And that little toe,
And toe next to the little toe.
Awakening the outside edges of your feet.
Is the hillburn's drawback.
Take your time to investigate and be curious about how there may be tiny responses that you're feeling in the ankle joints themselves.
To the ankle joints,
Deep,
Deepening.
And the lower legs awakening,
The depth in your knees awakening.
And you may even notice tiny movements of the pubic bone drawing towards you as the Femur bones gather into each of your acetabulum and each pelvic bone.
And the pelvic bones as though they They want to lift up.
From the earth.
And the pubic bone draws towards you.
And then let's gently let that go and investigate in another way.
By bringing your attention down through one leg Let's start with the left leg into your left heel bone.
Measuring that beautiful arch,
The inner arch of your foot.
Arch of the Fitz.
Going across the foot as well.
And how the heel bone might start to.
.
.
Float its way up off the earth.
And being curious about this.
Heel bone.
And your talisman and how they are Is that soft?
Space between them.
Inner movements,
Inner dialogue.
And that heel bone starts to come off the earth.
And what speaks to you,
The arch of your foot,
The length of the inner arch of your foot Embracing.
Created by and because of the lengths from talus through big toe,
Second,
Third toe and the interaction between that part of your foot and the heel part of your foot,
The little toe and the toe next to the little toe drawing.
Back to the heel.
Outwards.
And then bringing some breath in and sending an exhalation spiralling down through your left hip.
Like me.
Lower leg and ankle and as that out breath finds.
The heel,
The heel bone comes to the earth.
And can use.
Feel the main.
The arch of the foot.
And the Y-dodge across the bottom of the fish.
Maintaining themselves.
Depth of your foot.
Maybe that.
Left pelvic bone wanting to float up off the earth.
Depth of your third awakening and let that pelvic bone drop back down,
Let yourself relax.
What speaks to your navel through to pubic bone gathering place?
As this work in the feet.
Not separate from the spine.
Not separate from the spine.
These two pelvic bones.
And then let's slowly lift up your right heel bone how that arch of your foot alive.
With the aliveness,
The talus bone gliding,
Sliding away.
As the heel bone draws back.
Your hands heal Noah from pelvis.
Feeling the subtlety.
The subtlety of connection.
The inner movement that we can't do of the foot is inner knowing movement of the foot.
We're rekindling.
And so rekindling.
Health of movement.
Connection of movement up into the pelvis and so touching spine and so that heel bone slowly on an exhalation.
Sending the exhalation down through hips,
Spiralling through thigh,
Knee,
Depth of knee,
Lower leg and that hill bone gradually finds the earth that that is.
The foot has remained deep and wide open,
The arches of the feet.
The long inner arch of the foot made of that big toe.
Second toe,
Third toe,
Talus bone.
And uh.
.
.
Sliding,
Gliding back of the heel bone.
Little toe and other toe next to the little toe part of foot.
Maybe this right pelvic bone.
Up off the earth in response and then letting that go.
I'm just noticing now how.
.
.
Your feet feel.
Where you may have discovered places that were.
Needing rekindling.
And awakening.
And how it might be if.
.
.
We send an exhalation.
Softening.
Emptying belly back to back of waist,
Spiralling through your spine.
Spiraling through empty hollow bones of thighs,
Deep means,
Deep angles.
Finding those wide open feet.
The tattersbone drawing forwards is this.
Heel bone draws back.
And there's something that's already coming back up.
Through deep lower legs,
Knees,
Femur bones into acetabulum in each pelvic burn.
Touching tail for the tail to float up.
Maybe.
Your pelvis,
From the feet.
Chalice.
And he'll burn.
Offering that flow of movement up through the legs.
Allowing the tail to be touched and maybe the pelvis floating above the earth,
The spine.
Unraveling.
Maybe for you it's just a millimetre or two.
Maybe the pelvis has come up a little more.
And staying where there's freedom and you feel You feel the flow of movement.
And you feel the aliveness of the tailbone and the beautiful length.
And awakening through deep back of lumbar spine here.
And maybe feeling that all the way up through your spine.
And then slowly giving the feet authority again.
Let your spine,
One vertebra at a time,
Keeping this awake,
Long lumbar spine,
Come back down to the earth.
And as you come back down to the earth,
It may feel as though that tailbone is sacrum.
Dropping and you may feel tiny little pulsations.
Tiny little movements.
And allow these.
And the possibility that the whole of this living,
Breathing organism of your spine,
Wherever is happening at the tail,
Is already being felt all the way up through the spine and to this beautiful place.
At the base of your head,
The occipital bone.
And where it articulates.
Through the condoyles with your atlas with that pen.
Vertebrae,
The top vertebrae of your cervical spine.
Let those soft soft curls at your spine.
Come in.
Tail.
To the acceptable.
And then let's encourage again,
It's our attention here.
Through the base of the head.
By just making some very tiny,
As though you are creating figures of eight.
At the base of your.
.
.
Head meets the occipital bone.
Imagine a horizontal figure of eight.
That you are drawing.
Through the center.
The back of your occipital bone.
That center point at the back of your occipital bone resting on the earth.
He's big as his aim.
So there's a tiny movement of your head.
From side to side,
Slow.
Exploring.
The deep curve.
Of each.
Part of the figure of eight.
Exploring the softy deep coloured curve.
Of each.
Part of this horizontal figure of eight that you're imagining.
That you're making with this gentle,
Turning side to side.
Slut.
And maybe the turn.
Of your head.
Is only a few centimetres.
Encourage softness and liquidity.
And space.
In this place where top of your vertebrate cervical spine.
Me.
The base of your head.
And some of you may even notice that this is.
You may notice a response all the way down.
True spine into your pelvic bones on each side.
To your pubic bone on each side.
And even into your feet.
Changing direction.
Figure of eight.
Noticing if you feel tension anywhere in your jaw.
Or in the soft.
Palette at the top of the page.
Inside of your mouth behind your teeth.
Or in the tongue.
And then double jaw.
And gently,
Gently coming back.
To centre and resting.
And just noticing.
Any tiny little breaths.
You tiny.
.
.
Sensations of softness and spaciousness.
In response to that offering to your body.
And stay with them and you'll see.
And then we're going to roll over.
Gently roll over onto your side.
We'll come into this side lie.
With your.
Bottom arm long and the palm facing down.
The knees bent to 90 degrees.
And having this front hand for a moment resting on the earth.
And could that hand,
That touch of the hand on the earth,
Just encourage a softening back.
Front body into middle body into back body so we're not collapsed And could you find those heel bones,
Those feet breathing?
In-breath coming into the feet and the exhalation.
Talus and heel bone.
Sliding and gliding.
For something to come up through the legs and touch the tail.
And the whole of these beautiful six curves of your spine following.
And then let's bring our attention to our feet.
Fingers and ribs inside.
In preparation.
For coming in to stink.
And enquiring into.
Bending today in our posture.
Your little finger first of all.
Your little finger is your arm rests here on your side body this top arm little finger bringing awareness as though you could.
The cells in your little finger.
Some breathing,
A tiny breath in the.
.
.
Little communities of cells in your little finger.
But respond up.
Fluid response up through the arm.
And you may find,
Because this little finger articulates with your first rib deep underneath the collarbone that articulates deep into the neck.
And use second rib.
Here intimately connected with the manubrium the top of your breastbone and so encouraging softness through the breastbone and collarbone.
Freedom in your shoulder girdle,
This little finger.
You might start to feel as though that Beautiful.
First and second rib.
Encourage this length through your head and softening your breastbone.
Already soft spine.
Soft breast for a second.
Being there.
Fluid response up through the arm articulating within with the third,
Fourth and fifth ribs.
Third finger.
Fluid response articulating the 6th,
7th.
8th rib to index finger.
And you can already see that because my Breastbone softening in response to this soft awakening.
That's the red.
My spine wishing to move.
From top of the head to tail.
And the index finger,
Eight,
Nine,
And 10.
10,
3,
4.
And then the thumb,
Your 11th and 12th,
Or sometimes 10th,
11th,
And 12th.
And so,
Yeah,
There may already be a turning.
And then let's bring our lobes of our lungs in,
This lower lobe of your lung.
As well as our fingers.
Where would your arms like to be that's comfortable?
Maybe reaching up this way.
Lower lobe of your lungs sliding and gliding.
On this middle lobe of your lung that's underneath it.
Ribs to the armpit.
Voluminous and soft.
Side body,
Fish body.
And then our upper lobe of our lungs.
Definitely responding to our index finger and thumb,
Especially the thumb.
Sorry,
The little finger.
Little finger and the due to that.
First and second rib.
That you may have opened.
Noticing this top leg not fixing it in any position,
It's not pulling on your spine And then how would it be?
To open here.
And make a crisscross with your legs,
Maybe this top leg knee is bent,
Maybe it's long and find the heel bones.
Finding your heel bones.
And then in breath.
In the foot,
Heel bone and talus.
Depth of your feet.
Arches of your feet.
And the exhalation.
There's long toes for that.
Ankle foot and heel foot,
Two parts of your feet.
Sending that fluid movement up through the legs,
Deep knees.
Dislike.
And then articulating with both sides of the hand.
Spine,
Sides of waist.
For the twist unravel.
All the way up through spine.
Or this revolving.
Rotation.
And how are the roots?
He clearly did.
Soft but luminous.
Little finger,
Second finger,
Middle finger,
Index finger,
Thumb,
Nourishing the wrist.
And slowly let go.
Gather back.
Reaching through long feet and doing the crisscross of the legs and reaching those legs long reaching legs sliding this top arm over.
Over sliding that hand on the earth keeping that beautiful length.
Opening and we come into our front body and into a long arm sphinx.
So those elbows may be quite far away from you.
And just notice and honor.
Base of the head in relationship to your first vertebra at spine.
And there's softness there,
There's softness there.
There's freedom there that allows freedom through the soft curve of the back of your neck.
To the soft curve of your lumbar.
Through softening,
Widening backs of your thighs.
Backs of your knees to deep ankles and wide open feet.
Gathering deep back of ways.
Beautiful.
And we shall come back.
Again to this but that's Unravel and come to the other side.
Coming up to sit.
Coming to lie on the other side.
Long arm.
Gathering the knees up.
Towards the chest at 90 degrees.
Bring this top arm onto side body.
I'm finding this relationship with the earth.
Feedback loop with the earth,
Leaning into earth.
Being received by Earth.
Top hand maybe just touching the earth for a moment just to remind how this front body can melt through middle body to back body.
And then let's think about this side,
This side of spine and ribs.
Reconnecting to our fingers and how this little finger articulates with your first rib that's deep under here in the collarbone and comes up.
Into your cervical spine so that any extension of your spine.
Needs the action of this first rib.
And second group.
The manubrium at the top of your breastbone,
So this little finger.
Fluid breaths inside your little finger,
Flowing up through your arm.
Touching first rib second ribs.
You might start to notice tiny responses through the neck,
Through long hair ties.
And all the way down through the spine.
Hold any movement in one part of spine.
Received in the other part of the spine and then the second finger articulating with your 3rd,
4th and 5th rib Maybe this arm starts to float.
And then.
.
.
Third finger.
Middle finger articulating with Sixth,
Seventh and eighth.
Index finger with the ninth tenth.
And thumb.
11th and 12th finger and already there's this Unraveling.
Into a revolving door.
Let each pelvic bone be free We don't fix our leg in any position if this leg would like to.
Float up and be bent.
Honor this.
Freedom?
The next bring our hands include our lower lobe of our lungs.
Lower lobes,
Middle lobe,
Underneath your MIDDLE Wrists and chest to armpit.
And then the top lobe,
The upper lobe of your lung,
Lengthening,
Sliding and gliding on the mid lobe,
Mid lobe sliding and gliding on the lower lobe.
That's how we find the luminous.
Voluminous side body and this arm can unravel or maybe your arm is a baby wing or maybe the elbow is resting on the floor with the lower arm vertical What helps you still feel?
Flow of movement and no breaking and no stressing and straining and then this scissoring of your legs.
Or maybe the knee is bent in the top leg.
Again not to.
Disconnect anywhere from this feeling of flow.
For luminous reds and revolving.
Of heels.
The feet breathing.
Talus to heal bones.
It sends a response up through the leg.
And these soft inner groins.
We never take away from soft inner groins and that gathering there from navel through to pubic bone,
Lungs.
Nourishing side body.
Soft rape.
That rotation revolving all the way through the spine.
The commune.
And then.
.
.
Let's revolve back.
Initiating as though these deep the breath of your deep feet,
Your liveness.
Heel and talus bone articulating with one another.
Sending that flow of movement up through the legs and knees.
Femurs,
Pelvic bones,
Spine.
Lame.
As we roll over.
Maybe you're not on your mat by the way and you've come slightly off your mat onto the front.
Long arm sting.
Take care of this beautiful.
Curve at the back of the neck.
With our attention to this.
Meeting place at the base of the head with your occipital bones.
Soft spongy articulation for the reach of your head.
So.
Curve of the back of your neck.
Offering.
Juice to the soft curve at the back of your neck.
Waste lumber.
All the way through to our to softening and widening,
Collecting backs of thighs,
Backs of knees.
Maybe the arms,
The elbows.
Of being gathered in.
Refill this.
If we undo our fingers to side our hands to the side.
And bring your attention to the little fingers and what they're snuggling with the earth articulates up through the Little.
First rip.
Second rip for soft manubrium.
Soft breastbone collecting.
And then second finger,
Ring finger.
Of those third and fourth and fifth.
5th ribs,
Middle finger,
6th and 7th ribs index fingers 8th 9th 10th and the thumbs.
11th and 12th So,
Breastbone allowing the length of the neck and the head.
Exhalation.
Opening those feet that sends that flow of movement upwards.
Touching the tail up through the spine.
For Sting.
Slowly undoing by sliding forward.
Coming back on Jill and Matt.
Now slide forward,
I'd like you to slide forward.
And have your elbows your fingers touching and your elbows bent so you're making a diamond shape and place your head.
On the mat.
Your forehead resting on the mat I'm going to lift my head up so that you can hear me And as you rest your forehead here,
Enjoying the contact of your forehead on the earth.
The possibility it's soft cream all the way from the front of your head.
Dialogue with Earth.
Through to the back of your head,
That occipital bone.
And where from the occipital bone if we travel deep and into the head.
The face of the head meets the face of the head.
The top of your spine,
For the whole of your spine to see.
Tiny subtle movements.
What's the attitude?
Soft knee and spaciousness and tiny breaths.
All the way through to the tail perhaps,
All the way through to the sacrum perhaps.
And you might start to notice.
Soft gathering at pubic bone.
Soft places at the front places the fronts of your growings.
As these two pelvic bones.
Allowed to be free.
Femur bones free.
Deep knees,
Deep ankles to wide open feet.
Feeling the flow from feet.
TAIL!
The occipital bone Ace.
Head.
From the occipital bone.
All the way down to tail to feet.
And then.
How about if,
And I'm going to bring my head up again so you can hear me with your head on the earth.
If you slide your hand to the side in line with your curve.
Shoulders with just the little fingers.
Just the little fingers placing on the earth,
But your head on the ground.
Feeling the action of the breath in the feet.
Sliding and gliding heel and talus bones as something collecting up through the legs,
Wide,
Backs of thighs spreading.
Touching the tail,
Touching long deep lumbar.
Soft pubic bone plays maybe is a sensation of how the pubic bone is gently snuggling into the earth.
And then.
Snuggeting away from the earth.
And these little fingers,
These little fingers on the ground.
These little fingers start snuggling to the earth.
Outside edges of your lower arms,
Fluid.
Fluid with stunts.
Breathing cells.
And the little fingers,
Size of the arm.
Keep touching.
Into those first and second ribs.
So the head might start to float up off the earth.
And feel the reach of your head as though the reach of the head investigating.
And the second finger is the index finger the ring fingers then come and touch there.
And that articulation up through the wrist.
Arms to the chest Third,
Fourth ribs the middle fingers.
Six,
Seven,
Eight,
13.
Index fingers.
8th 9th 10th Thumbs.
10,
11th and 12th ribs.
And you've come up.
Did you notice how.
.
.
By the hands,
Just the placement of the fingers.
The arms following the ribs,
The spine.
Soft breastbone.
Let's do that one more time.
Gently come down.
Long head honoring curves of the spine and back down rest their head on the earth.
Engaging those feet,
Remembering to engage the feet.
Why Baxify?
And sew little fingers.
For that first.
And secondary.
Softening of your breastbone,
The index finger and already you're coming up middle finger index finger.
8th 9th and 10th ribs thumbs 11th and 12th ribs the ribs articulating with the spine allowing spine extends.
Breastbone soft because of that.
First finger.
And that softness of your pubic bone.
Soft green.
Wide open feet with lengthening legs.
Beautiful and to come out.
Lets roll and rotate.
Onto our sides.
Crisscross the leg.
Coming up.
And like us to come.
And tuck your toes under.
Tucking your toes under,
The hands on the earth.
And how would it be some of you.
.
.
It may be that you're.
.
.
Heels come to the earth.
My heels off the earth Maybe you want to bring a block underneath?
I'm coming to here.
And I'm going to give you some options here.
It could be here that is the place that you wish to work.
Same thing.
Are those feet,
Those talus bones.
Heel bones on the out-breath for talisman.
Sliding forwards for those big second and third toes that ankle foot.
Arch of your foot.
And heel.
Drawing back little toe and this toe next the little toe the depth of your foot to articulate spaciousness.
Depth in the ankle joints,
Flow of movement,
Organizing movement up through the legs.
Deep knees,
Femurs gathering.
Into those acetabulums.
Maybe.
Tailbone.
Receiving.
Sides of lumber gathering.
Deep and long back of waist.
Soft heads.
Resting.
And the condyles.
Soft curve of lumbar spine and back of neck spine.
Dancing,
Dialoguing with one another.
Communicating with one another.
Long navel through to pubic bone long soft place.
Soft gaze.
And coming out,
Bringing your fingers down and let go.
Come forward and walk our way forward.
Into downward facing dog.
In here again from the feets.
The feats and flow of organizing movements and connections through to your hand.
Through our center,
Right?
So how would we bend this left knee?
And then exploring with my right foot.
Is in breath.
And exhaling the talus.
Drawing long the heel bone,
Drawing back the toes.
These natural arches.
In your feets.
To send articulation up.
All the way through.
Deep Spine.
To long arm hands.
And then.
.
.
Lifting up through this right leg now.
On that exhalation as it awakens left foot.
And clay on each side.
Lifting up in between exhalation.
Or staying for a few breaths.
Noticing.
Where there may be places where ah this is the place where I'm not connected in my foots and so draw back draw back and away unless we draw back and away and wait.
And really honour.
That tavern.
Heel bone articulation.
And how that affects you.
And how the toes go with that.
We start to rekindle.
Misalignment or regenerate where there's density.
The fluidity.
A connection of movement has been blocked.
You to injury or.
.
.
Of movement.
Beautiful and then either coming down onto your hands and knees or Stepping forwards with your left foot.
I'm bringing the back right knee down.
And lift up your left heel bone.
Deliberately keep your two sides of your pelvis up off the earth so we don't go into your lumbar spine.
And lift up this left heel bone and play with HAL.
Ah it loves to draw down and back.
As the talus bone grows deep and forward so we have this depth of arch of your foot,
Depth of your ankle coming in because there's spiralling gathering up through the knee to the femur into acetabulum.
This beautiful articulation to your lumbar spine.
Thank you.
Bye.
Hello!
Hello!
Great.
So.
And then your back foot and we bring our hands here.
And then you're back.
Foot,
Long leg foot the same.
So this breath in your feet.
Flow of movement up through the legs.
Each pelvic bone free.
The size of your lumbar to be seen.
Soft curve of lumbar talking to soft curve of back of neck.
Little fingers allowing soft breastbone.
And not wear your head.
On top of the neck to be free.
And then let's lift up that back leg or come onto your hands and knees again and come into downward facing dog and then let's either come down onto your knees or bring the other foot between your hands,
Taking the left knee back,
Hands on your inner leg.
I can see you on the earth.
And so we don't dump into the lumbar,
Deliberately keep your pelvic bones up.
And find the sea.
D d foot on each.
Side.
Lifting up this heel bone and placing it down find this articulation depth of foot up through spiraling lower leg,
Deep knee,
Femur gathering into acetabulum and the same through the back leg.
Foot,
Deep ankle.
What touches up through the tailbone both sides of lumbar in the soft.
.
.
Breastbone aloud through your little fingers.
Little fingers nourishing breastbone to the reach of the head.
Lumbar spine curve articulating and dialoguing with that beautiful curve at the back of your neck.
Slowly coming out.
Coming into downward facing dog.
And then let's come to rest in low,
Long arm child.
Sorry in hair pose so there's big toes together and knees away from one another Draw spine down.
Through long tail.
And drop the head to the earth.
Having done all that work,
I'm going to sit up so that you can hear me.
Feeling.
What speaks to you.
Of deep and low back of waist.
Soft curve at the back of your neck,
Deep and long back of your neck.
And they speak to one another.
With a hollow spine to be brave.
It's quiet,
Open listening.
Trusting the quality and the emergence of your breath.
That might be very quiet.
And then.
.
.
Coming up.
.
.
And to all fours.
Let's tuck your toes.
Unfold into downward facing dog.
Maybe.
What can we bring?
Right foot between our hands or come onto your knees and bring your right foot between your hands Find that long back leg.
Find deep ankles.
From your talus.
Long big toe second third toe in bird's feet.
Feet parallel.
Feet are parallel.
And that flow of movement back up allows you and the spine to float up.
So we could exhale,
Long lumbar spine to tail through empty hollow bones of thighs.
Deep knees,
Deep ankles,
Wide open feet.
And maybe.
.
.
Finding this.
From feet,
This gathering back up through this leg,
Front leg.
VMA in 2.
Acetabulum and back leg femur into acetabulum from the work of the feet.
The feet are working with the articulation of the toes,
The talus.
Heel bone,
Really important.
And then our.
Head,
The base of our head.
Resting.
The berries.
Fingers to come in.
These lobes of our lungs to come in.
And love.
Ease That's rude.
These side bodies,
Blooming it!
Articulating freely with the spine,
From the spine,
The thoracic spine,
To be free.
And then release ASS.
Into downward facing dog.
And then taking your left foot forwards between my hands or onto your knees first.
Exciting deep ankles.
Finding the work of the feet.
Discovering.
Tiny little places.
That are opening,
Shifting.
Revealing themselves to you to with this flow to bring you up.
Flow of movement to bring you up.
Effortless with ease.
Where is the head?
Right.
And then the arms.
Fingers.
With his beautiful side bodies,
His beautiful ribs.
Soft,
Long,
Deep back of waist,
Lumbar.
Articulating and dialoguing with.
Beautiful,
Deep backup.
Cervical spine,
Neck,
Curve.
It's a damn wood-facing dog.
And back onto your knees.
And back into long.
Hair pose.
Go Runs!
To complete today.
My invitation to you would be to find your way.
Onto your side and into sphinx.
Onto your front and into sphinx.
Or from here.
Feet.
The ankles.
Already sending flow of movement up through my legs femurs into each pelvic bone.
Freedom of soft brains.
Bye.
Receiving.
Little fingers talking to first 2nd rib index.
Sorry,
Ring fingers,
Third,
Fourth,
Fifth.
There's no dulling down through my feet and legs here.
Is continuous.
Flow.
Spine to collect.
Fingers.
Articulating the ribs it's soft breastbone to reveal itself.
Upward facing dog.
And.
.
.
Finding your way out.
And coming to sit in varasana.
Finding your way to lie down for Shavasana.
Having legs long,
Having something underneath your knees.
If you wish.
Arms at your sides,
Palms facing up.
Or Another option would be in constructive rest.
If your knees bend or feet on the earth.
Feeling your alignments.
Your choice.
Nothing to do.
But meh.
Having worked.
It was ultimate and.
.
.
Deep way with body.
On the inside.
The soft pockets.
Of self.
Poles of awakening.
Cooking you.
D.
Underneath any mind.
Buzz.
ODIE MIND that name.
His deepest dream.
Your contact with the Earth.
You're going with gravity.
Opening you into this deeper stream.
Staying is long term.
As you wish.
Thank you for your practice.
I look forward to seeing you next time.
Namaste.
