The Alchemical Mix#5| Space | Slow-Flow Vinyasa

This is the concluding class of a 5 class series devoted to the five elements of the yogic tradition, the Panchamahabhutas, and it was recorded live.

A deep dive into the element of Space and its qualities and the many strategies Yoga has to offer to address any deficiency or excess. A strong asana sequence that will take you on a journey through the best poses (backbends) to balance the Space element as you move 360 degrees around the mat, mandala style.

Transcript

The series is called the Alchemical Mix as the intention behind it is to provide you with a series of tools and information that will allow you to work out,

To gauge on each day,

Which element is missing,

Which element is in excess and so which element do you need to add to your cauldron,

Which is the body,

The physical body but also the womb,

To create a state of balance and this was also a pivotal concept in Jungian psychology where he said that we have the capacity to turn lead into gold and this is perhaps one of the greatest gifts of the practice,

That by mixing all these elements,

By mixing all of the ingredients,

All of the tools of a yoga practice,

We can create a state of balance,

We can make an alchemical mix and become our own alchemists,

Finding a comfortable seat,

Whatever that might be and turn the palms up and connect the thumb with the middle finger,

Thumb and middle finger of each hand,

Extend the other fingers out,

Turn the palms up and rest the shape wherever is comfortable,

Close your eyes if you wish,

If that works for you or rest them on one spot,

Begin to sense the space element Akasha all around you,

Sensing also all of the hollow spaces within and without your body,

So inside and outside your physical body,

So the hollow spaces and cavities such as the lungs,

The stomach,

Some of the joints,

The hollow spaces in the blood vessels,

The arteries and take a moment to observe how the space element is all around you and allowing you really to stay upright and to hold your own.

The mudra,

The hand gesture that we are taking is called Akasha mudra and is the mudra that activates the space element,

So each of the five fingers is related to a physical element,

The middle finger is connected to the space element,

By placing the hands in this position we are activating this element and we are directing energy,

Breath and awareness to the throat,

The neck,

The shoulder,

The joint,

The temporal mandibular joint,

So the jaw,

So the physical abode,

The physical home of the space element.

Being the fifth of the great five,

The space element encompasses all of the other elements which are then suspended in this web that encompasses us all.

It is of course more subtle than the air element and the space element has the attributes of consciousness and the characteristics of consciousness is to expand,

Just like space expands all around us,

Reminding us of our own spaciousness.

So as you sit here,

The question for reflection is,

Where in my life do I need to create more space?

Where do I need to take some distance,

Perhaps a step away or just create a little space?

Where do I need to do the opposite work?

And these are just questions for reflection,

Don't need to never have an answer right now and in fact I invite you to ask for these insights during this practice.

The space element is related to the sense of hearing but not the type of hearing that we do with our physical ears,

Type of hearing that we do with our heart,

The type of hearing that we do when we allow ourselves to get quiet and to receive any guidance for our life journeys and this is the teaching of the space element.

With an asana practice we create space in our physical bodies and in our minds,

We create distance from dense and heavy thoughts and we allow ourselves to become more spacious.

From here take a moment to deepen the inhalation and lengthen the exhalation following the entire journey of the breath.

From the moment of inception until it hands over to the exhalation and so the dance begins.

Three more slow deep breaths allowing yourself to simply receive information from the silence all around you.

One more breath holding a kasha mudra three minutes.

It is said we need to hold the mudra for it to work its magic and this is a great energizing mudra to take whenever you're also feeling a little bit down or low on energy and as you're ready release the mudra,

Come on to all fours,

Tuck your toes under,

Walk the hands three inches further forward than the shoulders so the arms are in a diagonal,

Spread the fingers nice and wide,

Fill up with breath,

And on the exhalation lift your knees and your hips up and back into tiger dog which means knees bent and heels lifted.

From here I'd love for you to really stick your butt up and press back bringing the ears in line with the arms.

And press back bringing the ears in line with the arms.

Begin to breathe and lengthen and sense the space element all around you.

Notice the hollow spaces that we're creating with our physical body and sense a kasha there.

This is two more breaths here.

Focus on the inhalation for the whole of the practice.

On an inhalation hinge forward into plank,

Bring your knees down and arch,

For cow,

Exhale chin to chest round for cat,

Inhale back into cow,

Arch,

Exhale press up and back tiger dog.

One more time like that,

Inhale hinge forward into plank,

Bring the knees down straight away and arch,

For cow,

Exhale round for cat,

Inhale arch cow,

Exhale press up and back tiger dog.

Lengthen.

Look forward and step your feet to your hands as many steps as it takes.

Keep the knees soft,

Stay into a forward,

This forward fold,

Inhale come into standing,

Reaching the arms out and up and drawing the belly in and up to allow you to come into standing,

Reaching the arms out and up and just feel your arms and your body moving through space.

Lengthen,

Hands in prayer above your head,

Lengthen,

Lengthen and exhale.

Prayer to the heart.

Keep your hands in prayer in front of the heart,

Samasthiti,

Equal standing pose and just consider for a moment,

Where do I need to create more space?

So,

When the space element is balanced,

We can create a healthy distance between us and heavy and dense thoughts,

Which allows us to not identify with them so completely.

When the space element is deficient,

Is lacking,

We feel stuck,

We feel constricted,

So simply observe where and if in your life you need to create more distance.

Perhaps that could form the intention of the practice today.

Release the arms down by the side of the body,

Inhale,

Reach the arms out and up,

Again moving through this invisible web,

Exhale,

Cactus your arms and look up,

Bending the knees and drawing the sternum towards the sky,

Gentle back bend.

Come into standing,

Release the arms by the side and this time interlace the fingers behind you and again straighten the legs and stretch,

Reach up and back with your chest as you straighten the arms.

Come upright with your torso,

Bend your knees and start to fold forward,

Reaching the arms overhead for chest expansion.

Inhale into a halfway lift with bound hands,

Exhale,

Forward fold again,

Arms overhead or in that direction,

Belly in and up.

Release the arms,

Bring the hands down,

Inhale into a halfway lift,

Exhale,

Step your right leg back,

Bring your right knee down,

Moving slowly,

Inhale,

Reach the arms out and up,

Again feel your arms moving through space and lengthen,

Join your prayer,

Exhale,

Prayer to the heart.

Keep your prayer hands in front of the heart,

Lunge deeper into your left knee as you reach the prayer hands forward,

Opening the arms out to the side,

Drawing half a circle and drawing the hands back in and let's do that again,

Hands in prayer,

Reach forward with the arms and lunge deeper into your left knee,

Open the arms out to the side and draw the elbows back in,

Release the hands down at either side of the left foot,

Lift your right knee up,

Step back,

Downward facing dog,

Inhale,

Hinge forward into plank,

Moving slowly and mindfully,

Synchronising breath and movement,

Exhale,

Chest and chin down,

Ashtangasana,

If you want to modify with the traditional vinyasa with Chaturanga,

Please feel free,

Inhale for cobra,

Reaching the chest forward and up,

Pressing everything down,

Exhale,

Go through bent knees,

Back into downward facing dog,

Inhale,

Right leg lifts straight up and back,

Exhale,

Step through,

Keep your back knee lifted if you can,

Left hand stays where it is,

Open twist to the right,

Reach your right arm towards the sky,

Awareness to the throat and the neck,

The abode of akasha,

Release the right hand down,

Look forward,

Lunge a little bit deeper into your right knee on an inhale,

Exhale,

Step forward,

Forward fold,

Inhale,

Reach the arms out and up,

As you come into standing,

Use the core,

Join your prayer above your head and lengthen,

Exhale,

Prayer to the heart,

Second side,

Inhale,

Arms reach out and up,

Exhale,

Forward fold,

Inhale into a halfway lift,

High onto the fingertips,

Exhale,

Step your left leg back,

Bring your left knee down,

Inhale,

Arms reach out and up,

Below lunge,

Join your prayer,

Exhale,

Prayer to the heart and here we go,

Moving through space,

Hands in prayer,

Reach your prayer hands forward,

Lunge deeper into your right knee,

Open the arms out to the side with the palms up,

Receiving,

Draw the elbows back in,

Two more times,

Inhale,

Reach,

Lunge deeper,

Exhale,

Open the arms out to the side,

Draw half a circle and draw the elbows back in,

Last time,

Inhale,

Reach and open,

Release your hands down at either side of the right foot,

Step back,

Downward facing dog,

Regular vinyasa or modified with the knees,

Chest and chin,

Yogi's choice,

If you're coming with me,

Inhale,

Hinge forward into plank,

Exhale,

Knees,

Chest and chin,

Down,

Inhale into cobra,

Take your time,

Exhale,

Press back,

Downward facing dog,

Inhale,

Left leg lifts,

Straight up and back,

Exhale,

Step through right hand,

Stays where it is,

Under the right shoulder,

Open twist to the left,

Reach the left arm towards the sky and lean back a little,

So creating space,

Today more than any other day,

Creating space in the body which mirrors the space that we create in our head,

Release the left hand down,

Lunge a little bit deeper,

Step forward,

Forward fold,

Inhale,

Reach the arms out and up,

Coming to standing,

Join your prayer above your head and lengthen,

Exhale,

Prayer to the heart,

From here,

Close your eyes for a moment,

If you can,

Pose,

Feel,

Turn the palms up and connect the thumb with the middle finger,

Again,

Tip of the thumb with the middle finger,

Spinning the palms up,

Akasha mudra,

Resting the elbows by the side of the body,

With the eyes closed if possible or resting them on one spot and then release the mudra and simply leave the palms facing towards the sky and this is a hasta mudra,

Receiving any information,

Any insights,

Allowing that equality of inner listening to come forward and the hands in this,

In this fashion,

In this shape,

Are literally an invitation to receive,

And so cultivating silence,

Cultivating a space of inner listening and observing also your relationship with silence,

We're constantly bombarded by noises,

And stimuli,

Which is perhaps the worst form of pollution,

As noise pollution dampens consciousness,

When there is noise,

We can't hear our inner voice,

So as we stand here in silence and in stillness for just a few more moments,

Simply observe your relationship to your thoughts,

To the silence and to the quiet,

Hopefully,

All around you,

And release the arms down,

Feet hip distance or big toes touching,

Lead that to you,

Feet hip distance,

It's easier on the low back,

We're setting up the chair,

Utkatasana,

I will keep my feet hip distance,

As I have low back sensitivity,

But feel free to bring the big toes touching,

On an inhalation,

Reach the arms overhead alongside the ears,

Spread the fingers nice and wide,

Palms facing each other,

Bend the knees and sit into your very uncomfortable chair,

Ensure you can see all 10 toes,

Join your prayer above your head,

Bring the prayer hands behind the head,

Begin to arch up and back,

Breathe deep into the shape,

Awareness to the throat,

The neck,

The ears,

Two more breaths here,

Interlace the fingers behind your head,

Begin to straighten the legs and the arms with the palms overhead and stretch again,

Feel the space that you're creating in your body,

Release the arms,

Lower them by the side,

Interlace the fingers behind you and again,

Straighten the arms and look up,

Standing back bend,

Drawing the sternum to the sky,

Take a deep breath in here and begin to fold forward,

Reaching the arms overhead,

Chest expansion again,

You can keep the knees soft but draw the belly in and up,

Inhale into a halfway lift with bound hands,

Exhale,

Step your left leg back,

Come upright with your torso for high lunge,

Straighten the arms and draw the shoulder blades together,

Again awareness to the sternum,

The throat,

The neck,

Notice what's happening to the jaw and let it go,

Release the interlace and reach the arms out and up again,

Feel yourself moving through akasha,

Come up,

Come out of the lunge for a little bit,

So straighten your right leg as you reach the arms overhead,

Exhale,

Bend deeper into both knees as you lower the arms down as if we were flying,

Inhale up,

Arms reach,

Exhale lower,

Palms spin down,

You're literally flying,

Last time like that,

Inhale,

Come out of the lunge,

Arms reach out and up,

Scissor the inner thighs toward one another,

Exhale lower,

Place your hands at either side of the right foot,

Stepping to three-legged downward dog with the right leg up,

Give that right leg a breather,

Spread the toes,

Push through the heel,

So the hips are square,

You're not opening the right pelvis to the right,

Just push the heel out,

Feel the length in the back of the right hamstring,

Lengthen and deepen your inhalation and on the exhalation,

Step through with your right leg,

Spin your back foot flat,

Warrior two feet,

Come up,

Your left arm carries you up,

You are into warrior two,

Settle into warrior two first,

Set your foundations,

Calling on to the teachings of all the other elements,

So the earth element governs the legs and the feet,

Feel into the power of your roots,

These are our physical roots,

Quite literally,

Arms reach in a T,

Listen up,

On an inhalation,

Push your right hand back as you push the left hand forward and side bend to the right,

On an inhale,

Exhale,

Side bend to the left,

Left arm,

Left hand forward,

Right arm back,

Inhale,

Back to the first side,

Right arm back,

Left arm forward,

Side bend to the right,

Exhale back,

Strong core,

Inhale forward,

Floating arms again,

Moving energy,

Moving space,

Exhale back,

Inhale back into warrior two,

Relax the shoulders,

Deepen the breath,

Release your right hand to your outer right foot,

Stay high onto the fingertips or onto a block,

Reach the left arm towards the sky for parasvakonasana,

With the left arm straight up,

Listen up,

Walk your right hand four inches further forward than the right foot,

We're setting up for ardha chandrasana,

Heel toe the left foot in a little bit more,

Keep the left arm reaching towards the sky,

Step into your right leg as you lift the left leg and do a full circle with the left arm until it carries you back up into ardha chandrasana,

Half moon pose,

Draw the left toes towards you,

That can be a little bent in your right leg and open your chest to the left,

Breathe,

Feel yourself supported by the space element,

Release the left hand down,

Turn forward with your torso,

Your left leg is still up,

Reach your left leg up a little bit more,

Standing split variation,

Lengthen your torso,

Create length,

Step your left foot next to the right,

Bend the knees,

Reach the arms overhead,

Your back into chair,

Back where we started from,

Join your prayer,

Bring your prayer hands behind the head,

Reach up and back,

Interlace the fingers,

Straighten the legs,

Straighten the arms,

Palms towards the sky,

Lengthen and stretch,

Exhale,

Release the hands down slowly,

Take akasha mudra,

Let's pose between the sides,

Give me a chance to catch my breath as well,

It's very hot here,

So thumb and middle finger,

Touch palms,

Palms spin up,

Close your eyes,

Breathe,

Return to that even ratio of the breath and then release the mudra and simply open your palms towards the sky,

Hasta mudra,

Eyes open or closed,

Receiving,

Cultivating that space of inner listening,

Where we receive guidance for our life journey and my experience is that when you get quiet,

The insight arrives sooner or later,

You will receive the information and the insights that you need,

But you need to get quiet,

Second side,

Feet hip distance or big toes touching,

I leave that to you,

In your arms reach overhead or vastasana,

Exhale,

Bend the knees and sit back,

Utkatasana,

Join your prayer and place your prayer hands behind the head and from here,

Reach up and back with your chest,

Standing back bend in chair,

Lean the head into your hands,

Keep the elbows drawing in,

Big breath here,

Take more prana,

Create more space into your lungs,

Interlace the fingers behind your head and begin to straighten the legs and the arms,

Reaching the palms overhead,

Stretch,

Release the arms,

Interlace them behind you now,

So lowering the arms and again,

Reach up and back with your chest,

Creating lots of space around the heart as well,

Bend the knees and begin to fold forward,

Uttanasana with chest expansion,

Arms overhead,

On an exhale,

Inhale into a halfway lift with bound hands,

Look forward,

Exhale,

Step your right leg back now into a high lunge,

Take your time,

Feel yourself supported by the space element,

Coming to a high lunge,

Straightening the arms and drawing the shoulder blades together,

Press that left down as if you were pressing onto the gas pedal and engage your inner thighs and here we go with our flight,

Inhale,

Reach the arms out and up as you come out of the lunge,

Only a little,

Exhale,

Spin the palms down and lower the arms as you bend both knees,

Both knees,

Two more times,

Inhale,

Lift,

Exhale,

Lower,

Inhale,

Lift,

Exhale,

Lower and I invite you to do the very last one with your eyes closed,

Trusting that you will be supported by the space element,

Let's do it together,

Inhale,

Arms reach,

Straighten your left leg,

Eyes closed,

Exhale,

Lower,

Open the eyes,

Release the hands at either side of the left foot,

Step back into three-legged downward dog with the left leg up,

Push through the heels,

Spread the toes,

Take another inhalation,

Reach the left leg up and back a little bit more,

Exhale,

Step three,

Warrior two,

Spin your right foot flat,

Right arm carries you up,

Warrior two,

Settle in and here we go with our flow,

Side bend to the left,

Pushing the left hand back,

Right arm forward,

On an inhale,

Exhale,

Go to the other side,

Side bend to the left with the right arm forward,

Left arm back,

Keep it going,

Two more times in your own flow,

Back into warrior two when you're ready,

Don't rush it,

Take a deep breath in and exhale,

Left hand to your outer left foot or a block,

As I'm staying high onto the fingertips,

Right arm towards the sky,

Parsvakonasana variation,

Reach up and back,

Open your chest and your throat,

One more breath,

Side angle variation,

Where do I need to create more space?

Look down,

Walk the left hand four inches further forward than the left foot,

Spin your right heel up,

Heel to the right foot in a little bit more and step onto your left leg as you draw a full circle with the right arm and come into half moon pose,

Left leg can stay bent,

Draw the right toes towards you and open your chest to the right now,

Feel the space all around you,

Beneath your leg and holding you up,

Release the right hand down,

Look forward with your torso and reach your right leg up and back a little bit more for descending split variation,

Lengthen your torso forward,

Release the right foot next to the left,

Bend the legs back into chair,

Reach the arms overhead,

Join your prayer,

Pray your hands behind the head,

Reach up and back,

Interlace the fingers behind your head and begin to straighten the legs,

Straighten the arms and stretch,

Stretch,

Release the arms by the side,

Close your eyes,

Pose,

Feel and receive,

Noticing also the space you're creating between your thoughts,

Noticing if the space between the thoughts is getting a little bit longer and if it isn't no problem,

Just observe,

We're doing research when we get onto our mat,

We don't get onto our mat to beat ourselves up,

We get onto our mat to get to know ourselves better and from here blink your eyes open,

Inhale,

Reach the arms out and up,

Again moving through space,

Urdhva Asthasana,

Upward salute,

Arms overhead,

Bend the knees and forward fold,

Uttanasana,

Inhaling to a halfway lift,

Exhale,

Plant your hands and step back into plank,

Hold the plank,

Option to drop the knees down,

So please honour your body tempo so that you can practice until you're 108,

That's my wish for all of us,

So knees up or down,

Shoulders over wrists,

You're on your tippy toes,

Push the heels up,

Really engage the quadriceps,

Claw the mat with your finger pads,

Really claw,

This is called spider hands and feel the space all around you here,

Breathe deep into the shape,

Feeling to the strength also of your limbs and the support of Akasha,

Take a deep breath in and with the strength of the core,

Press up and back into downward facing dog,

Lengthen and breathe,

On an inhalation lift your right leg up,

Straight up and back,

Exhale,

Step through,

Left knee down,

Reach the right arm towards the sky,

Open twist to the right,

Reach the right arm towards the back of the mat,

Bend your left knee and this may be enough,

If you have the space,

Catch hold of the top of the left foot with the right hand and again lean back,

Opening your right chest to the sky for this monkey thigh stretch,

There is a zero pain onto the left knee,

If you're feeling any pain,

Release the clasp and simply stay with the left leg bent,

Release the right hand down,

So frame your foot,

Which means hands at either side of the right foot,

Lift your back knee up,

Step back downward facing dog,

From here Shakti waves,

Calling onto the teachings of the water element,

Which we've already worked with,

So Shakti waves come high onto your toes,

Hinge forward into plank like a wave,

Bend the knees and press back,

Making waves with the spine,

Undulating through the spine,

Two more,

Last one,

Downward facing dog,

Inhale,

Left leg lifts,

Exhale,

Step through,

Right knee down,

Open twist to the left,

Reach your left arm towards the sky,

Towards the back of the mat,

Bend your right leg and catch hold of the top of the right foot,

If you can,

If you can't,

No problem,

Simply stay with the right leg bent and the left arm reaching up and back and draw the sternum and the chest towards the sky,

Create space in the physical abode of Akasha,

Release the left hand down,

Release the right leg down,

Step back downward facing dog,

Shakti waves in the opposite direction,

So bending the knees and pushing forward and then pressing back,

So do the opposite of what you've just done,

A little brain gymnastics here,

When you've finished your third round,

Don't rush it,

Downward facing dog,

Child's pose,

Three breaths,

Focus on the inhalation,

Activating Udana value,

The upward moving current of energy,

Connected to creativity,

That's another teaching of the space element,

Last breath here,

Hinge forward and come onto your knees,

Standing on your knees,

Setting up for Camo Ustrasana,

So come to stand onto your knees,

Ensure that your knees are well padded,

Keep the toes tucked under for this variation and on an inhalation,

Reach the arms forward and up for Camo and then do a full circle,

Again moving through space,

Bringing the hands onto your low back,

Fingers pointing up or down,

I'll leave that to you,

Zip up the belly,

That means pull the belly in and up,

Engage your inner thighs,

It's almost like you're squeezing something between your legs,

If you have a block,

Place it in between your thighs and begin to arch up and back,

Ensuring that it's the sternum that reaches towards the sky,

So opening ourselves up to receive,

Release the jaw and avoid thrusting the head back,

Focus more on drawing the sternum towards the sky,

That's the breastbone,

Shrug the shoulder blades together and if you feel comfortable,

Release the hands and reach for both heels at the same time,

You can lean back a little to make this happen but afterwards,

Aim to keep the hips in line with the knees and arch from the upper back,

Five breaths here in Cabo,

Last breath,

When you're finished,

Come upright with your torso slowly,

Release the toes,

Sit back onto your heels,

Palms up,

Akasha mudra again,

Thumb and middle finger touch,

Palms up,

Eyes open or closed,

Pause,

Feel,

Receive,

Allow the dust of the backbend to settle,

Release the mudra and simply open the fingers,

So keeping the palms up,

Release the fingers and keep the palms as they are,

Facing the sky,

Asta mudra,

A greater gesture of receptivity,

Opening ourselves up to receive,

As you're ready,

Blink your eyes open and roll onto your right thigh,

Roll onto your right thigh,

Bring the right shin in front of you at 90 degrees and bend the left leg behind you,

So 90,

90,

Take a moment to take the flesh out of your right thigh and the left inner thigh,

Place your left hand to your outer right knee,

Right hand behind you,

Relax the shoulders down,

Take an inhalation and lengthen your torso towards the sky and on an exhalation look over your left shoulder as you twist your torso to the right,

So bharadbhajasana,

Such a beautiful and elegant seated pose,

From here glide your chin to your right shoulder,

Release stimulating akasha here by moving the head and the neck and one more time to the left,

You can keep the eyes closed and fully trust akasha here,

Fully trust the space element to support you,

One more time,

To the right,

One more time,

To the left,

Come back to centre,

Turn your torso forward now and straighten your left leg and bring the right sole of the foot in your inner left thigh,

Jnana sirsasana,

Legs,

Curl toes to shin,

The left toes,

Face your left leg,

Inhale,

Reach the arms out and up,

Again move through space as you root the sit bones down,

Reach,

Reach,

Reach,

Exhale,

Fold over your left leg any amount,

May not be very much,

I'm staying quite high,

The left leg is super,

Super active,

Lengthen.

The idea of an asana practice is to create space and the space that we create in our joints,

In our fascia,

In our muscles,

Then is mirrored into our mind,

Allowing us to create space between the thoughts,

Allowing us to create some distance from those thoughts that are not serving us.

Come upright with your torso,

Release the right hand down,

Ensure that your right knee is onto the mat,

Release the right hand under the right shoulder with the fingers pointing straight forward,

Come onto your right knee,

Straightening the left leg,

Left foot is parallel to the short edge of the mat and reach the left arm overhead for this variation of gate pose.

Reach up and back again and release,

Come back down and switch,

Bringing the left shin now in front of you,

Parallel,

Bending the right leg behind you,

Right hand to your outer left knee,

Left hand behind you,

Inhale to lengthen your torso and exhale,

Look over your right shoulder as you twist your torso to the right.

Begin to glide your chin to the left and to the right,

Release the jaw,

Let it go,

One more time.

Turn to face the front with your torso straight on your right leg,

Place the left sole of the foot in your inner right thigh,

Energise the right leg by curling right toes to shin,

Inhale,

Reach the arms out and up and exhale,

Fold over your right leg any amount.

Length is more important than depth,

So I don't care how low you go,

What I'm interested in is a long spine.

Come upright with your torso,

Ensure that your left knee is onto the mat,

Left hand under the left shoulder with the fingers pointing straight forward,

Come onto your left knee,

Bringing the right foot down and reach your right arm up and over to the left alongside the right here,

Reach up and back.

Release,

Come back down,

Interseated,

Release,

Straighten the left leg next to the right,

Inhale,

Reach the arms forward and up,

Energise the toes,

Curl toes to shin,

Keep the arms as they are and begin to lower super slowly,

Using the core muscles and relying on the space element to gently lower you to the earth,

Reach the arms overhead and stretch,

Release the arms down by the side,

Bring one knee into the chest and the other,

Give yourself a hug,

Begin to draw circles with your knees,

Opening the knees out to the side,

Releasing any last bit of tension,

Draw the knees in,

Give yourself a hug,

Squeeze everything in and release back down,

Release the legs and settle in for Shavasana,

Settle down,

For Shavasana we have time,

We have a very spacious four minutes,

Shavasana is the most important pose of the practice,

This is where we integrate,

This is where all the ingredients of the alchemical mix,

All of the elements come together,

This is where the magic happens,

So please don't skip it.

So we are going to stay here for the next three minutes and we will be perfectly on time,

I invite you to rest and trust the space all around you,

Above and below,

Take a moment to connect with the earth element beneath you,

Connect with the water element,

Perhaps in the form of sweat,

Connect with the fire element which you can perhaps feel in the form of heat,

Connect with your breath and the air element that governs the heart and lastly make friends with silence and allow yourself to receive and you can begin to deepen your breath now and bring some gentle movement to your toes and your fingers,

Bend the knees,

Roll onto one side and take a full breath there,

As you are ready come into seated,

Bring your hands in a prayer in front of your heart,

Bow the head to the heart,

Thank yourself for practicing,

Thank yourself for showing up,

Thank yourself for doing the work and thank you for practicing with me,

Thank you and Namaste.

Namaste