Welcome.
My name is Lucie.
This practice is part of a.
.
.
Series of short visas.
To gently awaken the energy in the body.
Calm the mind.
And create a sense of ease,
Balance and presence.
We'll start with the feet in front of you.
Nice and wide,
Hands back behind you.
Support yourself with your hands to lengthen through the spine.
You can bend your elbows slightly and draw your elbows towards each other to feel a nice opening in the front of the body.
Inhale.
As you exhale,
Let your knees roll to one side.
Then back up and to the other side.
Go side to side.
Feel free to modify.
Or skip anything that.
.
.
Not accessible for you and listen to your body.
How your body wants to move.
Next time your knees are on the right side,
Take your left arm with you and reach towards the back of the room.
And then come back to center,
Lift your knees.
Take them to the other side with your left arm.
To the back of the room.
Keep going side to side.
Notice your breath.
Allow your breath to flow.
As best as you can try to breathe through your nose.
Next time your knees are on the right side,
Keep them there.
Take your left hand on outside of the knee,
Lift through your chest,
And you can stay here.
If this is enough,
If you feel a nice stretch,
Maybe you can bow over the knee if that feels okay.
And then come back up.
Lift your knees,
Let them roll to the other side.
Take your right arm.
On the outside of the knee,
Lift through your chest.
Either stay here.
Or bow towards the knee.
Inhale,
Come up,
Come back to center and you can continue with the same movement.
Or if you like to add a little intensity,
Press into that right hand in the knee,
Lift the hips and reach your left arm by your ear,
Coming to what's called half wheel.
Release down.
Let your knees roll to the other side and pressing into the hand and the knee,
Lift the hips,
Reach up.
Come back down.
And again,
Knees to the right.
Whatever is accessible,
Either staying down or lifting.
Come back down.
To the other side.
One more time on each side.
Notice your breath.
Notice how you feel in your body.
Maybe there's some resistance.
Is very common.
Take your legs around.
We'll transition to table pose.
If you need padding for your knees,
You can put a blanket on your knees.
Bring your shoulders over your wrists,
Your hips over your knees.
Feel your spine.
Allow your spine to be as neutral as possible.
Keep your neck in line with the spine so your head not hanging down.
Either chin lifted somewhere in a neutral position.
Take a slow deep breath in.
As you exhale,
Draw the tailbone down,
Pull the belly in to round the spine,
Coming to cat stretch.
As you inhale,
Move the other way.
Lift your sitting bone.
Drop the belly,
Open your chest.
Exhale,
Tailbone down,
Belly in to round.
Inhale,
Arch.
We'll do three more cycles.
See if you can begin the movement at the base of your spine,
Moving through your middle back,
Upper back,
Neck.
Nice and slow.
So that you can feel every stage of the movement.
Arms are straight.
Coming to neutral spine.
Extend your left arm forward.
Engage your abdominals.
Rather than shifting sideways with your hips,
If you can engage your core,
Keeping the hips over your knees.
Take your right foot back,
Straightening your right leg,
Reach back.
Release the hand and knee back to table.
Take your right arm forward.
Keep your hips level.
Take your left leg back.
Reach back through the heel.
Release back to table.
Take your left arm forward again.
Right leg back,
Pressing through the heel.
Now pull your navel in to engage your abdominal muscles and lift your toes just a little.
Aftermath,
Hold.
Release back to table.
Right arm forward,
Left leg back.
Engage your core,
Lift the toes.
Back to table.
Now left arm forward,
Right leg back.
Engage your core,
Lift the leg.
Now we'll add some movement.
Take a breath.
On the exhale,
Draw the knee to your chest,
Round your spine and touch the knee with your left hand.
Extend again.
Exhale,
Knee to chest.
Belly pulse in.
Inhale stretch.
One more time.
Exhale,
Tap the knee.
Then.
.
.
Back to table.
Take your right arm forward.
Left leg back reach back to the heel engage your abdominals lift the foot just a little so that your lower back is not Archie.
Take a breath.
The exhale knee draws to your chest touch it with your right hand and extend again.
Exhale,
Knee to chest,
Round your spine,
Touch.
Stretch.
One more.
Knee to chest a little farther forward if you can.
Extend.
Lower the hand,
Lower the knee.
Separate your knees,
Flatten your toes.
Rest in child pose.
Now inhale,
Lift yourself up.
And transition to a seated position.
Take your legs in front of you,
Separate them nice and wide.
Bring your hands back behind you.
Left.
And support your spine here with your hands.
Shoulders relaxed.
Bending your elbows a little bit and drawing your elbows towards each other.
Notice if that creates a little stretch in front of your body.
Bend your right knee,
Bring the foot on the inside.
Turn towards that bent knee.
Lift through your chest.
This might be the posture to stay here,
Maybe bowing towards that knee.
Or if this is accessible to you,
Press into your hand and the knee and lift you.
Half wheel.
Then release back down.
Let's do that again,
Pressing into the hand and knee,
Lift the hips.
Release down.
One more time.
Inhale,
Lift.
This time we will stay here for a few breaths.
Reach through your fingertips,
See if you can turn your chest and your hips.
A little more towards the ceiling.
Inhale.
Exhale,
Lower down.
Extend your right leg out Bring your left foot in.
Turning towards the bent knee,
Left through your chest.
And note this.
Where does this practice ask you to invite your body to open?
Maybe the why's.
.
.
Option is to stay here,
Maybe bowing towards that knee.
Or see if it's accessible to come to half wheel.
Pressing into your hand and knee,
Lift the hips,
Reach your arm up.
And then lower down.
Inhale,
Lift again.
Exhale,
Lower down.
One more time.
This time if you can stay here for a couple of breaths.
See if you can turn your chest and hips a little more towards the ceiling.
Slowly on an exhale,
Release back down.
Let's transition to lying on the back.
If you like you can take your.
.
.
Blanket,
Put it under your head.
Just a little lift.
For your head.
Come down.
Take a few moments to notice how your body feels.
Notice the energy moving through you.
Focus your attention on the flow of breath in and out of your body.
What is present now?
Take another breath or two.
Slowly draw your knees to your chest.
Rub your arms around your shins.
Maybe rocking side to side.
Rolling to one side,
Transition to sitting.
When you come up to a seated position take a moment to notice how you feel.
Thank you for practicing with me.
And know that you can return to this practice.
You can also follow this practice with another video calming breath for relaxation.
Or next time you return to your yoga practice you can choose the seven minute Reset for joints.
Whatever the sequence,
The secret is to coming back and returning again and again That's what creates real change over time.
So thank you for practicing and for taking this time for yourself.
See you next time.
