My name is Rachel and today we're going to be doing a really nice gentle grounding flow for the nervous system.
We're going to be staying quite low to the floor and holding it for a little bit more time to just fully unwind into the pose.
So we're going to start in a wide nugget.
Charles pose here.
So in this wide-legged trials pose,
I just want you to walk.
Your hands down to the floor,
Arms along.
And just take a few deep breaths here to land,
So you're sending the weight towards the heels.
And breathing deeply,
Breathing in.
I'm breathing out.
Breathing in.
I'm breathing out.
Okay,
We're gonna walk on south.
Over towards the right and then you're going to press your right hand down into the earth and take the left hand on top of the right hand.
This is going to open up through the side of the left arm.
The left armpit and the side body here.
Sending that breath to the part of the body that you're opening.
Breathing in and breathing out.
Breath in to come up and then just walking your hands now over towards the left.
Left hand grounds into the mat,
Right hand is placed on top and you're now feeling that nice stretch along the right side of the arm,
The right side of the body.
I mean coming through centre.
We're going to come into a cat-cow so hands are spread wide,
Toes can be tucked or they can be flat on the floor,
Knees a hip width apart and as you inhale you shine the chest forward,
You draw the shoulders back.
The belly drops and as you exhale you scoop and round and you push the earth away drawing that navel towards the lower spine.
So just taking a few of these in time with your breath.
One more.
Releasing and coming to neutral.
We're going to slide onto our abdomen,
Coming into a sink pose for a moment.
And then we're going to just take our left leg out to the side.
So it comes into this half frog position.
So you're still in that sinks pose.
Your left hip is in line with your left knee and your left knee is in line with your left ankle and the toes are flexed here.
Breathing in.
I am breathing out.
Just try to check that your shoulders are not hunched up towards your ears.
Connect to that deep body breathing.
And then lowering the forehead down and pushing up,
Tucking the toes of the right foot Then coming into that tabletop position.
Just for a moment in this transition,
You're going to take your left knee behind.
Your left wrist and then heel toe.
That right leg so it's long coming into this sleeping swan of pageant pyres.
That front left leg does not need to be diagonal or it does not need to be horizontal,
It can be however you feel best in this position.
So there's a tendency for us to try and get it straight with the top of the mattery,
That doesn't actually affect lots of people's bodies in a good way.
Just a deep breath here.
Then we're going to slide the hands down and you can come down onto your forearms or if you have that space you can drop your head onto the back.
And this can be quite a Emotional prayers for lots of us.
A little bit like Marmite,
We either love it or hate it.
It's opening up into the deep sides of the body.
Last outer thigh and inner thigh.
So it's targeting a few areas here.
Breathing in.
And breathing out.
One more big breath here,
Breathing in.
And then breathing out and then just pushing up onto your hands,
Tucking that back toe and then sending that left leg long behind you just to open up through what was quite a deep stretch.
Pulsing that left leg.
Maybe taking some circles with the left hip,
So drawing circles with the knee out towards the outer edge.
Just to open up through the legs.
And then taking that in the other way.
Again.
Nice buff hit mobility here.
We're going to take that on the other side.
So setting yourself up and then sliding down onto that abdomen.
Coming into that Sphinx Pose,
You're then going to take your right leg out to the side.
So remembering that alignment that your right knee is in line with your right hip.
Your right knee is underneath your right ankle and those toes are flexed.
Breathing deeply in.
I'm breathing out.
And then just taking that forehead down for a moment.
Sliding that right leg back.
And then pushing up into a tabletop position.
So we're going to take that right knee behind the right wrist and that foot can come out at a diagonal.
So the foot and the leg can come out at a diagonal as you heel toe that back left leg down long behind you.
Just taking a moment here in our upward pigeon.
Breathing deeply and then surrendering down to the earth,
You can come down onto your forearms or if you've got more space you can come down onto your head.
And just really collapse into the earth.
Breathing in.
I'm breathing out.
One more breath here breathing in and breathing out and then just pushing yourself up coming into that tabletop position once more then you can just take some only intuitive movements,
Maybe pulse that right leg back.
Or if you're coming with me,
You can just draw some hip circles.
So just coming into a child's pose.
I'm just taking a different variation this time.
I want you to thread that left arm underneath the right,
Coming onto the side of your left side of your face.
And your left palm can be facing up to the ceiling.
Your right hand can be extending long in front of you if you want to you can take a bind and you can hook that right arm behind and take the top of the left thigh here.
And then unraveling yourself.
And taking that now on the other side.
So we're going to take That right arm.
Still in that child's pose,
We're going to take that right arm and thread it underneath the left.
Coming down onto the right side of the face.
That left arm can extend long.
Or you can take a bind and take that left hand on top of the right thigh.
Last breath breathing in and breathing out and enravening yourself.
And coming down onto your abdomen.
So we can make our way through Nia's chest chin.
Pushing our legs back.
And just stacking the hands on top of each other,
Resting the forehead down towards the hands in this crocodile pose,
And just rocking the hips from side to side.
You might like to take the legs up so the feet are pointing to the ceiling.
Just make some gentle swings with the legs.
Then lowering the feet and rolling over into your final pose.
Knees can be pointing towards the ceiling or you can have your legs long.
Palms facing up to the ceiling.
We're just going to take a few rounds of breath here.
You can stay with a diaphragmatic breath.
Where you can join me in a really nourishing practice for our nervous system which is called four,
Six,
Breathe.
As we inhale.
We breathe in for the count of four.
3 to One.
And as we exhale,
We exhale out for the count of six.
Bye.
Full.
Three.
See you.
And 1.
And just taking this to your real time,
So inhaling.
So sore.
For 3.
For two.
So long.
And act haloing for six.
Fine.
Four,
Three,
Two.
To I'm one.
Inhaling for 4.
.
.
For 3,
For 2,
I'm one.
And then the egg's hating,
For sick.
Bye.
Fool.
Sorry.
See you.
I'm one.
And now just a big breath in through your nose.
And a long,
Audible ah.
Taking that one more time.
Inhale and exhale.
And Eric's signing.
We're now taking one on your own.
As you're doing this you're stimulating the vagus nerve Signaling to your nervous system,
Let's save.
To be here.
To slow down.
You stay near for a longer period of time.
Or just taking the knees in towards the chest and just rocking and massaging the spine from side to side for a few times.
And then taking the knees over towards any side that feels nice and just gently push up.
Into a comfortable seated position.
So you should be feeling nice and rested.
Just bringing your hands to your knees if they're not already facing down for grounding.
Thank you for practicing with me today.
This is a great one to do after a busy day.
It's also important to practice these things regularly because the more regularly we do it,
The more it becomes a habit.
And the habits of over time is what causes the real lasting change.
If you enjoyed this.
Please leave a review.
Thank you so much for practicing.
Namaste.
