Welcome to this grounding yoga flow.
This is a grounding somatic flow.
Which helps you root down into the mudadana chakra,
Base chakra.
We live in a world of constant stimulation,
Constant noise and our minds are constantly busy.
This somatic flow really allows you to tune into the physical sensations of your body.
Rather than looking at the physical pose,
The asana,
As a thing that should look correct.
It's really about feeling into your body today.
So before we get started,
I just want you to come into a comfortable seat position of your choice.
If you're not ready,
You can have your knees kneeling like me or you can be in staccato in a cross-legged position,
Closing down your eyes and just connecting with your breath.
However your breath is showing up for you today.
And just allowing yourself to breathe deeply in through the nose.
And perhaps taking some long exhales through the mouth,
Allowing anything that no longer serves you to lean.
And just taking your hands into prayer position.
In front of your heart space.
And just allow yourself to set an intention for your practice today.
Perhaps their intention is to slow down.
Perhaps that intention is to listen to the wisdom of your body.
Whatever that is just flow with that intention.
I just want to share a Zen proverb with you which says a tree with strong roots.
Love side storms.
That really echoes that when we have strong foundations.
No matter the weather pattern of our lives,
We are able to stay rooted and grounded.
Who we are.
I'm just going to start today's practice by coming into fire toes.
Fire toes is when we come onto our toes.
We come into a kneeling position and we tuck all 10 of our toes because we haven't got more than 10,
Maybe some of us do.
Then I want you to just make sure that the toes are really flexed and you're sending your weight back towards your heels here.
You should feel a really nice stretch along the back line of the feet.
This is an air pose that's designed to be particularly comfortable so you may feel it isn't comfortable and that is okay.
Just continue to breathe deeply in through your nose,
Few deep breaths here,
Breathing deeply in.
Just connecting to the sensation of that stretch and breathing out.
One more breath here,
Breathing in.
Breathing out and then taking the hands either side of you,
Coming with your feet flat on the mat and then just lifting your knees up now.
So just lifting the knees off the mat here.
Breathing deeply in.
Breathing out.
Breathe in,
Stay.
Breathing out,
One more breath here,
Breathing in and then breathing out.
Just waking up the feet.
The base of the body here.
And then in just coming into a cross-legged position.
You can either have your left foot or your right foot in front of you.
It either works for you.
And then just begin to take your hands to your knees facing downwards for grounding.
And then inviting you just to take some really gentle circles with the chin,
So you can drop the chin towards the chest.
And then you can draw a really sort of small half semicircle in the air.
So you're taking that chin over towards the right shoulder.
Coming through centre.
And taking that chin over towards the left shoulder.
As though you were painting.
Circle with the chin.
Explore this range of movement if you want to.
Continue to take that all the way around so you can get a really nice stretch all the way into the back of the neck.
Please feel free to do that.
Again,
Doing this with mindful awareness.
Not rushing Simply allowing.
The exploration.
Then you might take that the other way.
Opening up into this throat chakra here.
Point of expression and truth.
I have you,
Thanks.
Really saying what you want to say.
Just swapping the feet,
So maybe taking the right foot in front of you or the left foot in front of you,
Still in that cross-legged position.
We're going to take some Sufi circles here,
So hands are on the knees and as you press gently into your knees you're going to just shine your chest forward.
Then we're going to scoop the abdomen in,
Bringing your belly button towards the lower spine.
So you can take this first in a clockwise direction.
You can choose if you want to make these movements big or as small as you feel.
Remembering that this.
Should practice to continue to breathe.
Don't forget the breath.
And taking that in the opposite direction so you may be coming clockwise or anti-clockwise.
As though you were stirring a big pot.
Liquid.
Where's your body?
Through this practice I like to close my eyes,
It helps me to tune inwards.
In yoga we call this pratyayana,
Withdrawal of the senses.
And when we disconnect from the outside world,
We connect to the inside.
To our inner world.
Then coming through to stillness.
Still having your hands on your knees,
We're going to just take some Sufi grinds here.
So I want you just to shine your chest board by pressing into your knees.
Chin can go slightly up towards the ceiling and as you exhale you scoot around,
Bringing your belly in towards your little spine,
So just making this flexion movement.
And then traditional practices of this,
Maybe you've done this in Kundalini,
I just want us to keep this really soft.
Inhaling,
Shining our chest forward.
Ectaning,
Scooping and rounding.
But toss.
Dropping any tension in the shoulder.
Just two more here,
Breathing in.
And breathing out.
One more set,
Breathing in,
Breathing out,
Releasing,
Coming onto that kneeling position.
So you're going to come into a tabletop position.
Fingers are spread wide,
Feet hip width apart,
Knees are apart.
You can have your toes tucked or flat.
Then just gonna take some regular shakas.
As you inhale you drop the abdomen,
You shine.
Your chest forward,
Draw the shoulders slightly back.
As you exhale,
You scrape around and you push the earth away,
Coming into that angry cat again.
So just moving in time as you work.
I am through.
It's me.
It is arrived in Surrey up to 14% is inherently white,
White is the skill.
Do whatever the findings is.
It's really key.
You can just play around with wild cats or disco cats.
You can just make some intuitive movements.
You might like to send your weight out towards your ear.
Or come forward,
O,
B,
Or S.
Maybe roll the shoulders a bit so this can look a bit weird.
Can be as spacious or perhaps as slow as you would like it to be.
I like to think of it as this like dancing with the man,
Yeah.
Meanwhile i'm only sending a wi-fi to what we hear Descending it back towards your heels on the other side.
Really rolling,
Creating any sort of movement that makes you feel like you're taking up space.
Coming through to centre.
Sending your knees out to the outer edges of the mat and coming into a wide legged child's pose here.
Sending the hands to the top edges of the mat,
Forehead comes towards the earth.
Just taking a few deep breaths in,
Sending the weight back towards the heels to increase that sensation within the hips,
So you're really targeting the inner inner hips to here.
Breathe in deeply and and breathing out,
Really connecting with the palms,
Pressing on the floor.
The reading,
And have boiling hops.
Breathing deeply in.
And exhaling out.
One more breath here.
Breathing in.
And retaining all of that.
Sliding the hands forward coming into that tabletop position once more.
Option here now to take a nice downward dog from that tabletop position,
Send your hip Send your bun to war.
Zooming.
Push it up into the sky.
Keep a nice deep bend in this downward dog for now.
Fingers are spread wide and I just want you to take your downward dog for a nice walk.
So really bending in through the legs.
Even exaggerate this movement.
I'm not really looking for your down the road to be the kind of thing that's happening right now.
Here's the new fight fluid.
Melting like sputnik.
In ten years to bear.
Frustrated.
Then coming down onto your knees,
Coming onto your belly.
You're going to meet me in a slinkers pose.
So enough things to post.
Our elbows are just ever so slightly forward.
Under our shoulders,
Palms are pressed into the mat.
And you wanna just be having this sensation of pressing the palms.
Into the mat,
Drawing the hands back towards the elbows and the elbows back towards the chest just to get an expansion.
It's really heart-spacing.
Breathe in.
I am breaking hundreds.
You can bring your head to the mat.
When you feel right,
You can feed and touch your feet,
So that brings you towards the sky,
And just lock your legs.
From side to side.
So that quadratile position is where your hands are starting to talk to each other,
Your forehead to gums.
Onto your hands and we're just swaying our legs in this pendulum like movement from side to side.
Walking into hips,
Opening up,
Gently.
And then just returning to center.
Pushing up.
Just returning to centre.
Coming up.
I'm just taking your feet.
To either side of the mat.
Or you can come.
.
.
Sideways onto the mat.
I'm just going to take a yogi squat here.
In this yogi squat,
You can bring your hands into a prayer position and you can just take your elbows and gently push the elbows into the knees.
That's going to create a deeper opening within the hip area.
I'm just gently rocking from side to side here.
They're not keeping this.
But just moving here just to create.
Little bit more fluid in the joints here.
How they're duplicating it.
So I'm coming to lose me on the map.
I hope it doesn't bite me.
To use my.
Really decompassioned.
Or I don't.
Kill that little fella.
And coming through and displacing war.
Bum onto the mat,
Coming into a cross-legged position once more.
In this cross-legged position,
I just want you to now take your left hand to the outer side of your right knee.
You're going to take your right hand behind you,
Coming into this really nice easy twist here.
So in this easy twist,
You can come flat with your hand or you can come onto your fingertips.
Try to draw yourself forward,
Try to twist yourself.
Rather than twisting the shoulders,
Just twisting through the abdomen and the shoulders without breathing air.
And breathing.
Breathing in.
I'm bringing out one more breath here.
Screaming eh and breathing out comes through to centre.
We're going to take down the other side.
Taking that right hand to the outside of the left knee,
That left fingertips come behind you and we're just going to twist through the centre and the shoulder,
Breathing in.
And breathing out,
Remembering to drop the shoulders away from the ears if anything like me.
So come soon.
Thing that we have to continue,
Neetra.
Breathing in.
And breathing out,
One more breath here,
Breathing deeply in.
Exhaling out I'm meeting me.
On your back.
Coming into a voice position.
So we're just going to take our knees up towards the seam.
In this bridge position you should be able to just tickle the ankles with the fingertips.
Your palms are pressed into the earth here.
We're just going to take some really gentle bridges here,
So grounding through the feet.
As we ground through the feet,
We push the hips up towards the sky.
We're not coming up to our absolute maximum.
As we exhale,
We're just going to come down slowly.
Breathing and pushing the hips up.
Trying your best to keep the knees apart so they don't splay open.
Exhaling gently coming down.
Vertebrae by vertebrae,
That thumb comes down low.
Pushing through the feet,
Really grounding into the air.
And an axe a pine bark.
Vertebrae by vertebrae and that form comes down well.
One more here,
Breathing in,
Pushing the hips up gently.
Excel point.
Then just taking the knees in towards the body,
Just giving yourself a power of massaging through the lower spine.
You can either have your hands crossed over in this folded arm position or you can have your hands underneath and just walking side for side.
Just adding a bit of gentle compression to open up onto the hip area.
And then finally just arriving at a happy face by incitating the outer edges.
Of the feet or the big toes.
I'm not going to keep this too static so try to keep them safe and rounded to the end.
I just want us to just rock gently from side to side.
And this is how you play Bane.
So that rocking motion is really good for the nervous system.
Helps to signal to body or sight.
Thanks for watching!
Calms them.
Maybe I can smell weed going to my hair?
Should be fun.
I'll just be saying.
Now just releasing yourself into your resting pose.
Your knees can be up towards the ceiling if you want to extend your legs out.
Always in contemporary traditional shabbat month.
Just take your hands facing out towards the ceiling.
And just release the body to the mat.
Really notice how heavy your body feels on the air.
Keep the breaths really long.
Andy.
You can even try to keep that exhale slightly longer.
Helps to connect.
Which helps to tell I'm nervously staring in there.
We see.
I always stay here if you want me to.
Perhaps making some tiny movements with your fingers and toes.
They even come into a fetal position.
Before coming up.
Meeting me in a seated position or is the time to extend that resting pose.
Take what you need.
And then just bring in your hands to your heart space.
Enjoy Midra.
And connecting with that intention that you set at the beginning of your practice.
Perhaps she met it,
Perhaps she didn't.
Either was fine.
To sharing this mantra Aum Namo Guru Dev Namo.
Om Namo Guru Deva Namo.
Om Namo Guru Deva Namo.
I bow to the infinite.
Teach it with them.
My abstinent teacher is.
Cauchy.
And just gently blinking open your eyes when ready.
Thank you for connecting with me in this practice today.
I hope you enjoyed it.
Please feel free to leave a comment if you enjoyed it and Insight Timer and I hope that you feel connected and round with within yourself.
This is a beautiful practice to come back to.
Thank you again.
Namaste.
