The Pelvis

Working with the body and not against the body for an intelligent and nourishing yoga practice.
A session that offers simple but key insights to ensure promotion of health of movement in the pelvis in your asana practice.
With practices for you to study or integrate into your own practice.
This class guides you into a deepening connection with the body, and embodiment of the pelvis, discovering pathways of connectivity of movement through a deep listening.
Opening you to a rekindling of inherent movement relationships between the pelvic bones and the sacrum, spine and lower limbs.
The session builds on finding wholeness and ease in posture with attention to the integration of the pelvis in an exploration of a variety of asana.

Transcript

Hi everybody and welcome to this session with me, Julie Tucker. And inquiring into finding freedom. And intelligence and movement through the pelvis, Through the two pelvic bones. And for the health of our spine. And so, To begin. . . I'd like us to begin with some gentle breathing to encourage calm. Or groundedness and settle the nervous system. So preparing yourself for some breath work first, Meaning we need to be in a comfortable seated posture. So perhaps you're comfortable sitting as I am. Perhaps you may want to sit on a chair. Please choose where you are comfortable. Comfortable and free through your lower spine and seat. Maybe your hands are resting somewhere on your thighs, Letting your elbows drop heavy away. Finding softness through your eyes and jaw, Wide back of head, Wide back of heart, Wide back of waist. Leaning into space behind you. Allowing a dialogue with space. To open up. Or maybe you're seated against a wall and you can Enjoy! That support of the wall. Coming out of our front body, Our very much forward nervous system. Front body way. And leaning back into this. Knowing from behind. Front body melting into back body. And then finding your relationship with earth. The places that are in contact. To your feet. Noticing the contact. And how there may be an awakening. I kind of feed that loop. Style of guitar. Let's review seats. Remember those contacts. Through your seat. Honoring and opening to this magnetic pull. Of the earth. Intelligence of gravity. Perhaps the breath may start to open to us. What speaks to your breath. In your body. Just noticing. It might be very quiet and tiny birds. Never. Imposing ideas but allowing our breath to open to us. Maybe you notice your breath in your chest, Maybe in the back of your waist. Maybe around your nose. Even down into your pelvis and tail. And I invite you now just to notice what speaks to your breath in your belly. Deep belly pelvis. Free. Hum of your breath. And then start to notice. The arrival of your inhalation. And the arrival of your exhalation. And then move far. What we're going to do here is that I will fight you when you are ready. When you inhale. You inhale for the count of two. Into the tiny paws and then exhaling. 4, 3, 2, 1. And there's a tiny pause. Inhaling, One, Two. Pause and then exhaling 4, 3, 2, 1. Continuing. For three more rounds. We'll know when you come to the end of those three rounds resting. And it's sad of. The effects of that gentle breath. And if you wish to take this into your own practice in building. Building up to. . . On Minutes. In eventually five minutes. Gently building this into your practice. So let's come down to lay on the arch. To begin, I'm having a belt handy. And a block. One or two blocks and a blanket as they always do in our practice so having that belt handy and let's come to light and when you're mad and have your feet on the earth, Hip width apart. Bring the arms out to the sides, Palms facing up. And now. . . Resting into the earth through your back body noticing the places of contact. Back of the head rolled wide and heavy. Soft eye, Soft jaw. The shoulder blades, Broad, Wide and heavy. Travel down through the empty hollow bones of your arms. And notice the gentle weight of your elbows on the earth. And then down through soft spacious wrists. And the backs of your hands on the floor. So that upper body wide and rested on earth. Thoracic spine, Back of heart. Soft. And coming down through. The rest of your back body. You two are you fine? The back of your pelvic. Why back of pelvis resting on earth? And do you feel this dialogue? As we are called in. To this magnetic pole. Taking this home. This inner inner landscape and the inner landscape of our breath. The breath is more than. The outer mechanical respiratory breath. The breath of the trillions of cells in harmony. Together. Because and in their relationship with gravity and earth and space. For as we connect and drop back into the earth. Go with gravity. There's already lightness and spaciousness. Arriving also. Come down through the empty hollow bones of your thighs. You could travel down through empty hollow bones of thighs. Through the depth of your knees, Through long lower legs and long spacious ankles. And out. Of each wide open foot into there. So bring your hands now with these feet parallel hip width apart. Soft inner thighs, Wide outer thighs. We bring these hands to rest on your feet. Pelvic bones. Let's just connect with our pelvic bones. There's a left pelvic bone on one side and a right pelvic bone on the other side. It's really great to orientate and understand. And not to think of our pelvis as being a bowl. And somehow static and fixed. There's the left fulcrum bone. On the left side. That I articulate. At the back with your left side of your sacrum. And then at the front. The left pubic bone, The left side. Articulate with a pubic symphysis. Soft tissue between the left and right. Pubic bone coming from the left. Pallidus and the light pubic bottom. And then. . . And you're right, Pelvis. Pelvic bone. The right pelvic bone reaches around at the back to articulate with your right side of your sacrum. Sacrum being that snake head like bone at the bottom of your spine. And then at the front there's that right pubic bone that beats at that pubic symphysis, That soft joint. So the left pubic bone and right pubic bone don't fuse, They're not hard and fixed, But there's that soft pubic synthesis in between, There is meant to be movement there, Softness there. Articulation. And then where your hands are resting on your right pelvic bone, Left pelvic bone, You can probably feel this bony protuberance at the top of your right pelvic bone. The top of your left pelvic bone and then if you bring your hands down your sit bones. You can feel your right sit bone and your left sit bone at the bottom of your feet. The left sit bone at the bottom of the left pelvic bone. Right sit bone at the bottom of the right pelvic bone. And this left pelvic bone. And right pelvic bone. Are not stuck and static, But they articulate. With the sacrums, The sacroiliac joints at the pubic symphysis. Course with the femur bones, These thigh bones. At the ball and socket joints. There's a movement and then a movement of each pelvic bone. What we can't do this inner hum. Of movement that the bones and the tissues are. Not mechanical movement but the cellular cellular consciousness is. Inherent movement. Fluidity. So. . . Just with your hands here, Just being curious about that. This is something over soft. Voluntary movement of each pelvic bone. And what do you feel underneath your fingers that are resting around that pubic bone, Navel through to pubic bone area of softness. Spaciousness. Intensify your tailbone there at the end of your sacrum. So left pelvic. Pelvic bone, Right pelvic bone. Harmonize with the sacrum and tailbone. For harmony in your spine. Refrida with Reuven in your spine. And with the femur bone. All the way down to the feet. Let's slowly, Slowly start to peel your right heel bone off of there. You sing. Your right heel bone come local to earth to notice what happens up through the leg right ballers if it's still on the earth. And I'd like you to lift your. . . We're going to lift the knee towards our chest but not using the quadricep muscles, Not using the femur bone but your left The left pelvis here, The left. Left. Sick Boat. Thigh, Gut, Left sit bone, It's the libus. Thigh and left. Helvet bone, It's a liveness and it's that liver. Sit bone that's going to float there. Knee, Left knee towards your chest, Bring your hand, Your left hand on top of that let me and let's stir the waters of this hip and socket joint, The femur bone, The thigh bone. The ball at the end of the thigh bone meets the socket. Of your left pelvic bone and it's as though that socket Hoovers, Hoovers, Drawers, That's right. Bored of the fever by the end and the rest of your pelvis and spine love. Vax. Let's make tiny little circular movements with the knees, Stirring the waters, Encouraging. Fluid health to come back. Where density or tension and movement habits. A created density and tension we start to release. Pine softness. Fluidity. For the cell, Even these cells. Fluid cells. Tissue and bones. Reconnect to their communication, Their connection. These pathways of relationship. Or alignment. The slower we are and the more the micro the movements are the more restorative and regenerative so it's really up to you and then Let's just spend a few moments imagining how That left sit bone is going to draw the leg away from you and notice Then all the left. Sit bone draws. The leg towards you and it's from the sit bones and rest. Awakening this left pelvic bone. To regenerate. Softness of communication, Pathways of communication. Of health. To this left side of pelvis into spine. Notice if that left inner thigh can be softer. Softening all the way into your left groin and here and heel bone. And then slowly using that left sit bone we're going to take that left foot and bring it to there now spend a moment as that left foot lands on the earth is there some of you might feel a wave of communication of fluid pulsation or lightness. Come up through the leg and into deep. Left pelvic bone and. . . Pubic bone and side of left spine, Even into the diaphragm to neck. And what's the quality of feeling, Quality of letting? Side body, Foot. The crown of the head compared to the right side of the body now. And what speaks to you of soft tiny breaths and spaciousness in this moment. D. Belly pelvis. Front, Deep belly pelvis. And now let's orientate to the right side to your right foot. Right leg, Right pelvic bone and slowly floating that right heel bone up off the earth really slowly. Coming into this. Fluid consciousness. Slow. And this right sit bone then is going to float the knee, The right knee towards you. Using the right sit bone, Not the quadriceps or femur bone. Bring the right hand to the knee. And still this left leg and foot. In your Bible. And we slowly, Slowly make those. We stir the water. Of that. Right. Fuck it. Ball and socket joint of the hip on the right side. By gently tiny small circlings of your knee inviting that femur bone to drop down. Meltdown melts into be drawn into this acetabulum or socket of the right pelvic bone. Some of you might notice that as it draws in, There's a kind of spreading through right side of culvert. Freeing. Tiny movements, Sacroiliac joint and lumbar and the rest is fine to enjoy. As this. We encourage release of density and tension. Through this. Lag femur Bye. For the articulation of your femur bone, It's communication into the right pelvic bone as the tabulum. Beyond of harmony. Fluid communication of roots. Aligned relationships. For the spine, Therefore. Ah, The spine and static can be free. The sacrum looks like. And then slowly, Slowly, Slowly, That's it. Take this. Using your right sit bone. Tschüss, Guys. Tidy movements of the right sit bone taking the knee away from you. And then the right sit bone. It's all movement, Bringing the knee slightly towards you. The more micro your movements are, We can slow down and notice ah where there is something where I get caught so to speak or That's where the tension pattern comes in. So we can start to find states before that tension pattern. Comes in. There's a pause. And something else so you can regenerate over time. And then slowly bring, That right sit bone is going to bring you're right for it down to the F. Now notice what it feels like through your right side. Something of More relationship? Is there some kind of soft wave? Or pulsation is that right foot needs that But how does that right foot meet the earth? Just as the left foot and so there's this magnetic relationship wide open souls at the feet of the relationship. We are. Feeds all the way up to the legs, Three pelvic bows on each side. To stack her without Joanne's pubic bone. The spine to be touched. Tau to be free, Saprum to be free. And the whole spine. As his spine's one whole. Living breathing organism, Not separate parts. Something he fed in the town is Instantaneously Simultaneously hand is through the whole of your spine to the top of your head. Now you have your belt handy. We're going to then come back to that left foot, Peel it up off the R, The left Dip bone is going to float this. Lighter, Lighter. Bye. Towards you, Lightness, Spaciousness. Bring the hands, Insulin, The fingers, The back of your thigh. And then how deep this leg could open. Deliberately. Make some rolling movements, Side to side movements. This ball of your femur bone. In the socket joy. The freezing of that left pelvic bone. Finding. Fluid communication from foot, Ankle, Knee. Down through the soft femur bone into the hip socket so this leg unravels open. Let your thigh rest into the support of your hands, The back of your thigh. In each exhalation we offer an exhalation to spiral melting from deep ankle all the way through deep knee. Empty hollow bone of thigh to deep hip. Out the back of your head. Hip or left pelvic bone and into the earth and there's a pause. What might come back up. And alternatively, You could take the bell, And take the bell. Over the border of the thirds. And then again this journey. Honoring this song. Deep. Pelvis on this left side. Fluid. And soft. Softness and spaciousness here. So the leg can open. And that exhalation dropping from the ankle, Spiraling down through deep knee, Melting femur bone, Into the acetabulum, The bone socket, Join the hips. Out the back of the pelvis into earth and it's a pause. And maybe lightness coming back up. Saw the articulating pelvis. Very on the left. What speaks to your softness through the front of the groin? So. . . Awakening left side of waist, Maybe the diaphragm and up into the neck. And now it's. . . Bend that knee, Use your left sit bone to bring the foot back down to the earth and then let's come to the other side. So choosing are you going to use your hands behind your thighs or are you going to use the belt? Choosing which is best for you and which you would like to experiment with. Peeling the right foot up off the earth, It's the right sit bone. Flouts the knee. Not the thigh bone, Not the quadricep muscles, Interlink the fingers to hide your thigh. Carpet of breath here, Emptying, Frank pelvis to the back of the pelvis. Emptying soul. Nagel through to pubic bone along soft place. And then we start to unravel this leg up from the depths. And softness of this deep Pelvis on the right side. All in Soketcho. Femur bone drawing and being drawn into that ball and socket toy. Socket drawing the femur bone in. We find the circle. Soft circle. Softness around this very top part of the thigh. Knee open. The thigh can lean into your hands, The support of the hands. The foot opens as lightness and ease. Or have the belts. Whichever suits you. And then each out breath exhaling from this deep breath. Ankle, Sparring through deep knee. Femur bone spiraling into deep. Ball and socket join out the back of your right pearl this one to the earth and there's the balls and what might come back up. And all the while that navel through to pubic bone. Place available on that tail. Room for your sacrum and room for your tail as we start to dissolve tension patterns. In the muscles. Tension patterns. Through the pelvis to then a clue to the harmony of life. Pathways of connectivity from foot through leg. Through pelvic bone into sacroiliac joint into spine. Best we rekindle this fire. Pathways. Of relationship, Of fluid relationship. For alignment. So the spine. We're not tensing the spine through tense legs. Inner. Notice how the inner thighs softening. Pubic bone soft, Navel to pubic bone soft. Inner Growing. And then undoing if you haven't already done so. Folding the knee back in for a moment, Bring that foot to the earth. Rest. Just for a few moments here bring the hands back onto your lower front pelvis. And noticing now what speaks to you in breath. Any tiny movements here. Bye. And then let's fold the left knee towards you, The right knee towards you. And could you hug? You hug your knees towards you and if not then bring the right hand on top of the right knee the left hand on top of the left knee and let your elbows be heavy and tune into this Y back of your head on earth wide back of upper body and wide back of pelvis on the earth. And sending a few out breaths, That out breath. Ah, When it comes, Emptying frank pelvis to the back of the pelvis. So navel through to pivot bone, Long and soft, And tail. Tale long, Bernice and BMJ. Yay. Pitiful. Emptying out the eyes. Finding softness at the front of the groin. Take your knees away from you. And then just a few breaths here, Emptying. Exhale spiralling from your both of your knees. Down through your femur bones, Melting your femur bones into the Vaughan's socket joins out the back of each pelvic bone into the earth. Inner thighs soft. Imaginary midline between your inner thighs, Meaning your inner thighs communicating with one another. So there's this alignment of the thighs. Each exhalation exhaling Burying down from each knee, Through the femur bone, All the way into the forearm sub-pituitary. And out the back of your pelvis and into there. Softness. Awakens at the inner brain. Enjoying what you're noticing. Beautiful listening to the body to pelvis and then let's roll bring the knees towards you and slowly and gently rolling all the way and your left hand side. And then take that top right leg long lol white leg soft leg Find the purchase on the ground through your inner. Right. Archam. Wall of furts. Big toe. Rooting tail, So the spine is already that rooting leg, Your tail bringing you up, The hands can follow. Great. So then, Let's come. . . Onto all fours. And having done all that work noticing pelvis and spine here on all fours and So you could make sure first that your knees are underneath the hips. Your hands are roughly underneath the shoulders and there's a soft reach. Your head and the long reach of your tail rooting behind. And there's your spine, What speaks to your spine. What speaks to brass. And could we send an exhalation from. . . Those hip joints. Down through empty hollow bones of thighs, Through the knees into the earth. There's a pause and what might come back up from the earth? Up through the knees and lower legs and fronts of feet and ankles on the earth. And tint these dyes. Gathering up into deep belly. Center. Exhale. From the ball and socket joint, Spiralling down to empty hollow bones of thighs. Out through the knees and into the earth. Notice how the lower leg Fronts of ankles and feet. Start to articulate. And awaken in their contact with the earth then maybe something comes back up. Up through the thighs. Inner thighs soft, Outer thighs wide. And that tail bow. If we put our runs to our tailbone, So that feathery tailbone. Alive like a fish. Or a fin of a fish, It's a lie. And as it moves and tucks under, So it's tucking under. The rest of the spy follows that into this beautiful curve for cat. And then the tail, This fin, Like a fin of a fish alive, Never fixing it. Would love, Maybe it would love to orient arc and slightly up. It's interested now in space, It's fin of your tail. And that brings the extension through the spine spine just opening for the reach of the head. There's no collapse in deep lumber. There's a whirling, Swirling, Live place there. And there's no collapsing back of heart or back up there. A whirling swirl in a live place there too. Tail. And as you do this, Do you notice, Ah, Left. Pelvic bone free, Right pelvic bone free, Long femur bones. That steep softness in each side of my pelvic. There's nothing stuck or static there or fixed. So that this movement is on this tale. This vertebral movement with your spine. Can unravel with ease. No tension. Coming from the pelvic bones or your thighs or legs. It's freedom of communication of mukha. Great. So coming back to neutral. The neutral cave. And then I'd like us to bring the blanket. Protect your knees so not too thick the blanket but just here underneath the knees. Coming up to this place. And having done all that work through the pelvis Again, We don't want to see. Long empty hollow bones to thighs. Finding these beautiful lower legs. And fronts of feet, Maybe the fronts of the ankles. So some of you, The fronts of the ankles might be drawing up. And over time, With practice, Gently, Gently, That way. Length through your ankles through long deep feet will awaken. At this base. So it's not Alfaido is gripping us up here, I know I'm buying myself this, It's Etina. Soft in the thighs, Wide out of thighs. The Sacramentale. Be free, For these pelvic bones to be free. Soft roids. And this constant, There's a constant movement as the pelvic bones they have their own hum. Gentle movement. In a fixed here. Lumber free. Bring your hand to your back of waist here. Lumber that area back of waist. And behind this navel area, This lumber. And then take your left foot forward and this lightness, Can this lightness and ease our connection with earth and our base. Allows lightness to come up. The communication we've been finding. Freeing up. Through the pelvis. Allows this long and deep back of waist low lightness through your spine. We could experiment, Just gently walking forward. From backwards. To notice if you're holding particularly through one pelvic bone. Or one thigh and so being able to identify we can then reorientate Ah, Wide open feet, Receiving back up from the earth up to deep knee. Femur gathering and drawn into that ball and socket joint because they're gathering your spine. Prison of number. All the way up. And navel through to pubic bone long, Sunft place. Free Sacred. Soft in his eyes Soft in the groin, Soft lower front pelvis. Where it otherwise might be gripping. And then that grips and tenses the spine, We reclaim this fluid communication. Then bring the knee back and let's take the other foot forward. And again, Find this ease and lightness through your base. Lightness coming up from now. Contact with the earth. Touching the tail. Hello Tools Guy. Long and deep I could waze with speech to breath here. Back away. And you may also want to experiment with just gently rolling. Forwards and back to discover oh this is where I tend to Hold. Or hold myself up, Or can I give myself back? To this pathway of connectivity from the feet up. Soft inner thighs. Wide outer thighs. Soft inner thighs. Soft inner groins. Softly with a pewter bamboo paste. Quivering free tailbone. Ah for connecting long deep agar waves connecting Back of heart collecting, Curve here at the back of the neck. Not great. And then this come back to here. This time bring your left foot forward. And this time you're gonna lean through. Bring them as earth or if your hands don't reach the earth and you have your blocks ready you can have a block Horrible. On either side. It's freezing! Through your shoulder girdle. And stray. And for here. Refined. That communication up from the feet. Drawing the femur bones into the ball and socket joints. And that's how this is done. Long lumber. Gathering collective for lol deep. Bye. And maybe lake frame all the way up into long neck and long head. And then let's tuck that back. The right foot toes under Find your placement on the earth through the hands. Float that back leg up and connect the other foot into downward facing dog. Or You can collect this Li. And then just pelvis, Back of the pelvis, Rooting tail. Bringing you up into downward facing dog. Half the heel bones. Deliberately bring them up off the earth and find that depth in your feet. The decks at the ankles sending decks and space up into your knees sending decks and space up into the hips Finding soft inner groins, Alive, Soft inner groin place. So that this soft lower front pelvis, Navel through to cubic bone, Soft place. Tiny movements there, Any breath. So there's a long and deep back of waist bar you can open Maybe then the legs open. And the feet unravel. And you can deepen. Tail, Roots, Reaching into space. The reach of your head. Now you can either come down onto your knees and bring the other foot up between your hands. Or from downward facing dog you can bring root to your left foot and bring this right foot between your hands. My knee on the earth. And again, Do you need to have. . . A block underneath each hand to maintain. Huh. Openness to your shoulder girdle and overhead your neck. No strain. Through the arms and thoracic spine. And it's both feet and both legs. Starting from our feet. What comes back up through the legs, The femur bone melting and gathering. Into their acetabulum, The hip bone and socket joint in each side of the pelvis. At those two pelvic bones, Happy and free. To articulate it sacrum for the two sides of your lumbar these two sides of waist gathering deep long back of waist place. A man, Maybe. The Lexa unravels all the way. Through the spine. We find it from our tail, From our feet. There's no need to strain. And then coming out. Again you choose the way to come into downward facing dog and to keep nourishing this freedom of our pelvis and finding peace. Deep breath intelligence. In each side of pelvis. We allow the heels to be up off the earth and fight. Deep spacious ankles to find deep spacious knees to hike up. Deep spacious hips. Inner Vowel Soft Inner Thigh Soft out of those wide Ah, There's that. Room for the articulation of harmony in the sacroilab joints where the pelvic bone on the left side meets the sacrum, Where the pelvic bone on the right side meets the right side of the sacrum for the whole of the spine. To be in harmony. Eight. Soft pubic bone place is then what will allow you to start to come forwards if you wish. Or take your knees to the earth. In preparation for playing that pubic bow. His long legs. Spying, Gathering, All the way through long, Long spies. To find the reach of the head, The rooting tail for clarity. Or your knee. The ground so you this pubic bone power this navel to pubic bone area yeah I have many hats. Slowly still and slowly, We'll be ourselves back. Into Virasana for a moment, Taking the blanket away. Finding your comfortable place in mirazana means you need to have so that you need to be silicone blocked. And if this isn't available to you, Then by all means sit over a chair. Or coming down onto your back and having your knees in. And we are orientating, Just taking some moments. To listen to body, To observe. And to be curious about this beautiful calming alignment, You know, You're very much in knit line, Both sides doing the same thing. And this a high fade root an imaginary long ribbon line from my bed. All and sub-hit join. Through each aim a bomb Screw the knees. Down through my lower leg. Into the depth of my ankles, Into the depth of my feet. Can I feel that? Aha, That's it. Line of. Stability. And were you being noticed something? Oh, And it's a place of numbness or tension or. . . That, Then we're bringing it in. Listening in is already weak and lame. Because the inherent pathways connected to your movement are always underneath to make a blueprint. We just regenerate, Reconnect, Realign Okay, And then let's come forwards again. And this time. . . From all fours. Let's investigate how. What would it be like if I took my left leg long? My left leg is an extension of my roots. Long rooting spine. And I start to. Turn. And take this third out. Plant that third. Fill the feed back up. Through into this pelvic bone. Sacroiliac joint. Ah, Spine. All the way through. And then the lower leg. Finding that place where there's that aha giving down. Melting down, Emptying the thigh through the knee into the earth, Finding the stability in the dialogue through the lower leg, Foot and ankle for what comes up. Feeding this side of spine. Through this pelvic bone doing something completely different to this one. So this side of spine doing something completely different to this side of spine. This side of spine more condensing and this side of the spine more lengthening and opening and maybe we can bring that on There's no weight bearing through this. Lower arm. Because of. . . What we have. Discovered through our base. And spy. There's light and Cindy. And let's reach over with that arm curling to come back onto all fours. Find that tailbone, Quivering tailbone and sacrum free. Each pelvic bone, Soft and free. Now let's root through your long rooting tail. Leg and extension of the rooting spine tail. We turn that for moving this lower leg to add the position that suits you as we open on this side. And how this affects its relationship with Earth. Spiraling up through the knee in a thigh sock. Inner burning self. This pelvic bone articulating the sacrum for long, Gathering Stein, The Kuhila, Wow that reach, That opening and the lower leg side. Dropping, Exhaling down, Linting the thigh through your knee into earth. Might come back up. Nourishing this side of pelvis and spine, This condensing side of spine. And then I'm reaching over. Feeling the whole length of this right side of body from right foot to right fingertips enjoy that that side that length of that side and wow how different it is to the left side here that's more condensing And then breathe, Hands back down to the earth. Beautiful. And let's tuck our toes under, Let's pelvis float you up. Into downward facing dog Find that pubic bone and walk the feet towards your hands. Dropping the hat. Holding the elbows in your hands. And slowly there. Inhaling Soft navel through to pubic bone, Place the touch of your tail for the reach of your head to flat black. Drop you back down soft in the glutes, Soft in the thighs. Remembering this freedom of the pelvis, The freedom through your spine. I'm coming up, Tail initiating for the reach of your hair. We come all the way up, Tail reaching down, Head reaching up. Beautiful. I'm going to adjust my camera for a moment. And from here. Last posture of today, Our last inquiry. Aha, So how? How would it be and as I'm standing here for a few moments, Finding. Wow, This stable. Study. Lying. Soft growing. This soft calorie in that you're growing. Softly all through to pubic bone, Long place, Deep back of waist so that then if we shift our weight through one leg. Like liquid fluid way pouring down. And then this other foot kind of floats. And maybe we bring the foot and place it on the inner ankle. Maybe we take the foot and collect it with our hand. And remember this rolling, This is. . . Rolling, Spiraling over and over and over for this then that. Spiraling and spiraling and spiraling. This femur bone gathering into the ball and socket joint. Femur bone gathering into the bone socket joint. It's been drawn in. For this spine to awaken. Living breathing organism of your spine. And standing leg. Ah, That lightness and steadiness. Pathways of connectivity. Deep wide open through decks of ankle decks of me up to decks of hips collecting through long lumbar spine. Long and deep back of waist spine. Wide swirling swirling back apart spine wide whirling swirling place of back of necks by Beautiful. Soft inner growing. Pelvic bones. In a harmony, A poem of movement. Drawing the hands down slowly, Bringing that beautiful sky energy down. Beautiful prana by you down. To heart. Feeding the lightness. From your stable base here. Ugh. And then letting the hands go. Taking that foot away. Standing for a moment in Talasana, Seeing how that feels. Hoovering tail bow Empty thighs. Deep knees, Deep spacious ankles, Wide open feet and walk on back up from the earth. Up, Up, Up, Two legs, Touching the tail. Ah, For spine. Let's pour this liquid weight down, Down, Down, Down through the other leg this time. So this foot, This leg becomes lighter and freer Stay Bullbaked! And then either you can bring this foot to your inner ankle and feel these pathways of connectivity. Or you can collect your food. And find this spiraling. Over and under, Over and under, Over and under. And then Out and out. This femur bone gathering into the ball and socket joint, That socket drawing it in. Drawing it in. So that then this vert comes in. And see spy long and deep back away. Bye. Navel through to pubic bone, Long inner groins. And you feel that gathering in. Place through your diagonal place at your groins. Lengthening sides of waist, Lumber gathering. Deep, Long back of way. Beautiful. Drawing the lightness from sky, That beautiful prana energy. Let's draw it down to the heart on this side. Ah that tingly lightness soprano and your stable base. TREE PASS And then let's take the arms out. And bring that foot back down. Beautiful, Styline, Calisthenics, Just beautiful. Ugh. Five breaths here. And then bits come down. Into a squat. You can bring a block underneath your heels if you like. Would like that contact. And have your feet as straight as possible. Why departs you wish? And these hands coming in. So, From the feet. Gathering femurs, The femurs they suck it. Drawing those femur bones in and that's already wow the sacrum tail so much space and so much room and the spine size of ways gather. And we can deepen into this depth of your pelvis. In the thighs up. That flow. From your feet. Abs are thighs wide. Awakening lightness. And slowly coming out. I'm not. Complete today. In Shavasana. Taking a moment here before we lie down. To see how this place is. Having worked through your pelvis, Legs to pelvis to spine. Ah, Ease. And then DASANA. And then let's lie down. Stays between your legs. Between your arms and your side body. Nothing to do. But rath. And I invite you. . . As you rest. To notice left side of body, Pelvis. Notice. Right side of body, Pelvis. And then sew the two sides. They mount. They draw in and melt together in midline and across to either side so there's no longer right side, Left side. Adjust. The one. And that deep magnetic place in deep belly pelvis. Resting there for a while. Stay as long as you wish. Thank you for being here. Namaste.