Welcome back to this brief practice where we will be moving through the different joints of the body.
This is a simple way to awaken the body,
Create more mobility and ease.
So we'll start standing.
For the first movement,
If you want to use a chair or have your fingers on the wall to support yourself,
That's totally fine.
We will start moving with the ankles.
Step your right foot back behind.
If you can,
Come onto the top of your toes.
Not everyone can do that,
So whatever is accessible.
We'll move the ankle.
And maybe rolling across the toes,
If that works for you.
Six circles in one direction.
And six circles in the opposite direction.
Try to.
.
.
Breathe.
Through your nose,
Soften the shoulders,
Softening.
Relaxing the.
.
.
Ja.
And all the facial muscles.
And then second side.
Step the left foot back behind.
If you can,
Come onto the top of your toes,
Circle in one direction.
Six circles.
And circle in the opposite direction.
If you can,
Go across your toes,
Creating a little more mobility.
Step your feet together.
Bend your knees,
Stick your hands on your knees,
And circle your knees.
Notice in these circles you are bending the knees and then straightening the legs.
And six circles in the opposite direction.
Back up,
Step your feet a little wider than hip width distance apart.
Soften your knees,
Place your hands on your hips.
Then circle your hips.
Create big circles.
Reaching your hips out to the sides.
Forward.
Bye.
Change direction,
Circle the other way.
Shoulders relaxed.
Come back to feet about hip-width distance apart.
Interlace your fingers.
We'll circle the rest.
Create circles in one direction.
And then change direction.
We'll add a movement that's the infinitive sign.
See if you can keep as much of the movement in the rest.
Rather than moving your upper body like this and lifting your elbows,
Keep it in the wrist.
And switch direction.
Now this one is a little tricky.
Let's see if we can create smooth.
Movement in your rest.
Shake your wrists loose.
Coming to the shoulders.
Shoulders forward,
Up,
Back and down.
Big circles.
When you make six circles in this direction,
Switch,
Take the shoulders back,
Up,
Forward,
And down.
Back up.
Forward,
Down.
Relaxing your jaw.
Let it go.
Now very small movement.
Imagine that you have a flashlight on the top of your head and you want to create a circle on the ceiling with that flashlight.
Small circle.
Moving your head in one direction.
Try to keep your shoulders relaxed.
And your breath smooth and steady.
And circle in the opposite direction.
Again,
Focus on small circles.
They don't have to be large.
Let it go.
Now step your feet a little wider again,
Soften your knees,
Let your arms just hang by the sides of your body.
We'll start moving through the shoulders,
Twisting the shoulders to one side and then to the other.
And as you twist to one side,
Look over your shoulder.
Keeping the knees nice and soft.
As you come into the twist,
Lift the back heel.
To create a little more movement in your pelvis.
Letting your arms just hang.
Passively following that movement.
You can slow it down if you need to.
You can speed it up if that feels good.
This movement is sometimes referred to as empty coat sleeves.
Notice how that feels.
And let it gradually slow down.
If you feel dizzy,
Look down towards the ground.
Take your hands on your belly.
Just notice what's moving through you.
Notice if there is more energy.
Maybe.
A sense of ease in your body.
Or this present.
I hope you enjoyed this practice and have a wonderful day.
