Fly Me To The Moon Hatha Yoga Full Hour Class

Celebrate the moon mission with this practice.

Props needed: Blanket for knee padding (if desired), block for sitting
Suitable for: Beginners, all levels

Please work at your own level.

Participation is subject to and governed by English law and the exclusive jurisdiction of the Courts of England and Wales.

Transcript

Welcome to today's session. Let's start laying down. So just finding a nice, Comfortable supine position. You can keep your knees bent if that feels nicer in your lower back. And we're just going to allow ourselves to really land on the earth. So really feeling everything. Just resting down. And from here, Maybe taking a big sigh. And are starting to become aware of your breath. So I'm going to allow the breath to draw in and leave without. Too much effort. We're just feeling the inhale, Allowing that breath to draw in. Exhale. Let in the breath. Gently leave. Let's stay with those breaths. Allowing for the breath. To enter. Allowing for the breath. To me. And as each breath happens, Maybe feeling yourself resting down just a little heavier onto the earth, That sense of really being held by gravity. And with your next exhale, I'm going to invite you to take your awareness all the way down to your feet. And just noticing the sensations in your feet. Are they warm? Are they cool? Can we feel any pressure maybe into the soles of the feet if the knees are bent or onto the backs of the heels if the legs are outstretched? Bringing that awareness. To your ankles. Just checking in with ankles. Our calves and shins and our knees. Bring in that awareness. Up to our thighs. Taking it further still up to our hips and our pelvis. Just noticing how. . . The lower back feels as we move around to the back of the body. Bringing the awareness around the sides of the waist. The area just above your belly button, Your solar plexus, And maybe just pause there and notice that gentle rise and fall with the breath. At the solar plexus. Taking the awareness up further. The center of the chest, The heart center. Bringing your awareness to the rib cage maybe just noticing the expansion and contraction of the ribcage as your lungs Inhale. And exhale. Allowing now for that awareness to wrap around the sides of the body to the back of the body. Just noticing the spine. Feeling. Of all the little muscles either side of the spine. Are they relaxed? Are they holding tension? Are they somewhere in the middle? Maybe you don't know. It's fine. And then let's move our awareness down to our fingers. Palms, The hands, Maybe noticing the temperature of the hands. Up to our wrists. And forearms. Come into our elbows. Up to the tops of her arms and our shoulders. Checking in with the shoulders are we holding tension there And letting that awareness come up to your neck, The back of the neck. The sides and the front of the neck near your throat. Allowing for the awareness to move to your lower jaw. Noticing if we can release any tension, Are we clenching our teeth? If so, Just exhale, Allow that to soften. Then taking the awareness to the base of the skull at the back of the head. Then we're going to allow the awareness to move all the way up your head past your ears, Past your features of your face, Past the back of your head, All the way up to the very top of your head. Let's just pause here for a moment. Allowing for that breath to just flow and let go of that sense. Of moving up the body. And when you're ready just gently allowing eyes to blink open once more So from here, Let's take a little bend into the knees, Placing feet onto the earth. And we're going to draw those knees into the chest. And just pause here for a moment. Notice how the lower back feels. Going to work a little bit of our panasana. So now inhale. Let's allow knees to push away just to an arm's length. On the exhale, Let's draw those knees in towards the chest just as far as they want to come. Let's work with the breath. Inhale, Knees move away. Exhale, Draw in those knees. Stay with those breaths the inhales And the exit. Lovely. Let's go with two more. Maybe just notice what's happening in that area just above our belly button, Our solar plexus, Are we? Allowing it to relax and engage or are we keeping it engaged or are we keeping it relaxed? And then when we come to our next inhale, Knees move out, We're going to work into hips a little. So when you're ready, Let's allow big toes to stay together. And on the exhale, Allow those knees to just butterfly open to each side like the wings of a butterfly. Inhale, Coming back to neutral. Now here we are going to keep a little engagement in that area just above our belly button, Our solar plexus, Just to keep stability through the body so we're not arching into that lower back. With each breath, Move in. As we inhale. And exhale, Steady breath. Really lovely. And then let's gently allow for. Now our left foot to come down to the earth. We're just going to keep hold of that right knee and let's start circling our right ankle. You can hold behind the thigh if that feels better. Just we'll go with what works for you. So we're circling one way. Circling the other way. Lovely. And then we're going to do a little flex with the foot. And points. This time if you want to lengthen leg out or up to the sky flex And point. One more. Flex. And point. And then let's allow knee to bend. We're going to place that foot down. This time we're going to draw the other knee into the chest, That left knee. Hand can come onto the knee or behind the thigh. And let's start circling our ankle. Oh, That ankle gave a good click just then. So circling round in one direction. Lovely and then let's go the other way. Then if it feels good you might want to lengthen leg up to the sky and we're going to point and flex points and flex and one more point and flex and then let's re-bend the knee and bring that foot back down from here we're going to take a nice full body stretch so when you're ready lengthening out those legs making sure we've got space on the inhale reaching arms overhead perhaps pointing toes away feeling that length feel like we're really really expanding and then let's push heels away so we get a little stretch through those hamstrings once more and then when you feel ready to let's allow on the exhale arms to come down and just rest either side of the body So from here, We're going to bring ourselves into a supine lateral bend. So I'm going to invite you to allow hips to stay exactly where they are. We're going to shuffle our feet over to the right. So just as much space as you have, Going as far as feels good. We're also going to keep hips where they are, But shuffle shoulders over to the right. And then I'm going to give you an invitation. We can keep arms where they are, Or we can bring those arms overhead and just allow them to rest down. Being in a nice crescent shape here. Let's take a nice deep inhale and exhale. So you might feel a stretch through that left side of the body. And we may feel that little bit of contraction through the right side of the body. The muscle's working in pairs. Whenever anyone lengthens, One has to contract. Let's take another breath here. Lovely. And then let's bring our arms down. Shuffling shoulders back to neutral, Shuffling feet back to neutral. And then you might want to look down the body, Check that you found neutral, And we're going to go the other side. So when we're ready, Hips stay where they are, Feet walk over to the left. Hips stay where they are shoulders shuffle to the left and then option to keep arms by the sides or you may want to bring them up and allow them to rest down always makes me think of like being on a roller coaster with your arms in the air waving So let's take a few breaths here. Just allowing again for that sense of length, This time through the right side of the body. And that contraction on the left side. Another nice deep inhale. And exhale lovely work and then on the inhale let's bring arms down shuffle shoulders back to neutral shuffle feet back to neutral and from here we're going to take a little bend into our knees going to invite you to hug knees in towards the chest let's take a little rock from side to side Just feeling how we feel in the spine today. Maybe giving a little bit of a massage. Lovely. And then from here, You may like to allow feet to come to the earth and roll to one side to come to seated, Or you might like to rock and roll from tailbone to crown the head a few times, Building that momentum and then finding your way up to seated. So if you do like pop yourself onto the edge of a block or a cushion, Then please do. And from here, We're going to work with a little bit of cat-cow. So we're going to just kind of move our spine a little. So let's think about those sitting bones in our bottom, Those bony parts. Allow hands to rest onto the legs. And on the inhale, Let's allow the sitting bones to tilt out towards the back. Tummy and chest come forward, Chin can lift. Shoulders nice and soft. Imagine we're looking up at the moon. Lovely. Exhale, Sitting bones, Tilt forward, Drawing that belly button back. Having a little slouch down, But nice soft shoulders looking towards your feet. Let's keep working with our breath. Inhale. And exhale. So let's stay with that sense of movement, That sense of really lengthening through the front of the body. And allowing for that feeling of spaciousness in the back of the body. Almost feel like we're kind of beaming out light. In the front of the body. Lovely. Really nice. And then let's go one more in your own time. There's no hurry at all. Inhale. Exhale. And then on the inhale. Come into neutral. And let's change the cross of the legs. We're going to take ourselves into a little twist. But before we do our twist, We're going to think about some weightlessness in our arms. So let's just allow arms to kind of start floating around, Just soft shoulders. And we can have soft elbows. And then when we're ready, They're going to float up. And the inhale. Exhale, Get a twist right, Allow them to float down. Lovely. Inhale, Floating that once more, Coming to centre. Exhale, Let's float them down to the left. So just going to keep working with this. We don't have to go fast because when we're in zero gravity, Nothing happens too fast. Nice floaty feeling, Nice light arms. As we take that little bit of rotation into the spine. Really good. Let's make this a loss. Over to the left. Going to float those arms back up one more time come into center And then let's allow arms just float down. Awww. Feeling gravity work once more, Maybe take a little shake into the arms, Shimmy into shoulders. So from here we're going to work into wrists a little. So let's start taking some nice gentle wrist circles. When we work into wrists, We can freestyle. If you prefer, You can always clasp hands and do them. But let's remember to work both ways, In one direction and the other direction. Mine's clicking in one direction, But not the other direction. And then let's give them a good old flap around, Shake out. And then from here, Let's push forward, Shoulders relaxed down. Lovely. Just feeling that stretch through the front of the wrists. Lovely stuff. And then flipping over. Fingertips to the earth. Lovely. And then we're going to turn so that fingertips are towards each other. So kind of changing that direction. Shoulders nice and soft. They might have come up. And then we're going to open our hands out, Like we're pushing down with fingers pointing out. Really nice. And then let's just gently release and shake off once more. So from here. We're going to find our way into tabletop. So if you do like to have some padding underneath your knees, Now is a good time to do that. And we are going to work. Into a little bit more of a lateral bend in tabletop today. So let's allow ourselves to come down so that we've got knees directly underneath the hips. So we've got that nice alignment, That column of strength. Hands can be underneath the shoulders or a little bit further forwards or a little bit further out, Whatever feels right for you. So from here, Let's take an engagement into our solar plexus, Hugging that area just above our belly button back. Allowing for our left leg to lengthen out along the mat, Keeping toes down. And we're going to then sweep it over to the right, Keeping that solar plexus engaged, And then have a little look over the right shoulder towards that foot. Really nice. So when we're here, We're going to stay breathing. Maybe feel that contraction into the right side once again. Allowing for that stretch into the left side Take another couple of breaths. Again that crescent shape Really nice. And then bringing the head back to neutral. On the inhale, Sweeping that leg back, Allowing knee to come back down. Let's take it the other side. This time, Right leg lengthens out. Solar plexus still engaged. Sweep it over to the left. Maybe have a little look over that left shoulder. Keep pushing through that heel if it feels nice. Feel the contraction into that left side of the body, The stretch into the right side. Really good. Take another breath here. Nice. And then bringing head back to neutral. Knee and foot come back and down. And then we're going to take it into child's pose or whichever alternative you wish. Let's come back. So the sitting bones draw back towards the heels. Maybe the arms want to stay lengthened out with elbows relaxed down. Perhaps you want to stack the fists and rest the head onto the hands. Whatever feels nice for you today. And let's take a few nice deep breaths here, Breathing into the back of the body, Feeling that expansion. Exhale, Just feeling everything soften down. That sense of gravity, Wholeness. Securely in place. Staying with those breaths. Inhales and exhales. Really nice. And then when we're ready, We're going to gently find our way back to that tabletop position. Let's realign. If you took your knees wide, Let's bring them back underneath the hips. Replacing those hands and from here we're going to work another little bit of cat cow so let's make space between the shoulders and the ears and when we're ready taking the inhale as the tummy drops sitting bones lift maybe just gently looking forwards a little exhale drawing that belly button up towards the sky as we allow the sitting bones to tilt down towards the earth pushing through the hands looking towards the feet or the belly button Let's inhale, Feeling that space in the front of the body. Exhale. As we stretch and fill the space into the back of the body. So if you want to close your eyes and just really work with that sense of The feeling. That the movement is giving you. Then by all means, Please do. That feeling of making space in the body, Feeling. . . Expansive in the front of the body. And then feeling like we're really making space between the ribs and the back of the body. Lovely. Let's take two more. Inhale. Exhale. And then one more in your own time. And then on the inhale, Coming back to neutral. I'm going to invite you to allow yourself to gently find your way up into a high kneeling position. Okay, So from here we're going to work another kind of crescent shape, But this one is a front to back crescent shape. This is a crescent moon lunge. So if you do need knee padding and you haven't got it when we come into one knee, Then by all means do take your knee padding now. We're going to allow for our left leg to step forwards, And we're going to have a couple of options here. You might keep the legs at those right angles a bit like, I'm just going to pad my knee a little bit more, Just a bit like the Isle of Man kind of. A flag or if you know that you want a little bit more stretch into the front of that thigh we can allow foot to come forwards and take a little bit more of a lunge so you're getting a bit more stretch into the front of the hip and thigh area that's so us so let's push down through the foot we're not going to take the knee any further than the ankle because we want that column of strength lovely if you feel too wobbly you can tuck back toes under we're going to think about the hips and i'd like you to feel like there's a belt around your hips and they're so we're squeezing them together that's our gluteus medius from here if it feels good we're going to sweep our arms up shoulders relax down and then if it feels nice still pushing through that front foot we're going to take a little back bend just a gentle one maybe looking up our crescent moon lunge let's take a breath here Really nice. And then on the inhale, Let's come back to neutral. Hands can come back down. And I don't mind how you get there. We're going to swap our knees over. So even if you have to come to tabletop, If you have to do whatever to get there, Let's get there. So once again, This time we're stepping our right foot forward. We can be into that kind of proposal position. All foot can be further. Exhale, Taking that lunge. Really thinking about pushing down through that front foot. Hips towards each other so we've got that stability inhale let's float arms up shoulders soften lovely and then really pushing through the foot if it feels good let's take that little back bend looking up if that feels good or we can look forwards let's take another breath here Really nice. Crescent moon lunge. Exhale as we come up to neutral. Hands can come down. And from here, We're going to find our way up to standing. However you get there, I don't mind. I'm going to pop my pad in to one side. And let's come to Tadasana, To Mountain Pose. So let's allow for those feet to root down. So once again, That sense of gravity, That sense of being rooted. If we know that the lower back likes it we can take a little softness in our knees a little engagement in that area just above our belly button that solar plexus find your focal point find your dristi nice soft shoulders let's take a few breaths here On the inhale, Maybe feel like the breath is moving up to the crown of the head. On the exhale, Perhaps feel like it's going down towards the earth, Maybe into the earth. One more breath. Inhale. Exhale. Really nice. And then if you chose to close the eyes, Let's gently open them. Sweeping our arms up, We're going to interlace fingers, Point first finger up. Lovely. Rooting down through our right foot. On the exhale, Let's take a little lean over to the left. Really nice. So we're really thinking about that stretch through the right side. Let's take a breath here. Keep that breath flowing. Engaging solar plexus, Inhaling up to center. Let's allow arms to relax down. Okay. So we might have a little shake of the arms. Just getting that blood back to our hands. And let's take the other side. So when we're ready, Engaging solar plexus. Sweeping arms up. We're going to interlace fingers. Point first finger up. Shoulders relaxed down. Really rooting this time through our left foot. Exhale. It'll lean over to the right. Feel that sense of stretch. And again, Keep breathing while we're here. Nice inhale. And exhales. Then we're going to take a little bit of engagement through solar plexus. Inhale back up to center. Exhale. Arms float down. Ahhhh. Take a little shake out. Now from here we're going to step feet a little further apart. We're going to work with a goddess. So let's allow for those toes to turn out, 10 to 2. And when we work with goddess, Just check in that you've got a nice comfortable stance. So we can change the stance and then let's come back up so we know that we feel good there. When we're working goddess today, We're going to bring arms up into our cactus arms, Palms facing the head. If we have palms facing forwards, Biceps don't engage as much as when we have palms facing the head. So this is what we're going to go for. Floating down and then take a nice inhale. On the exhale, Coming down, Coming into goddess. Beautiful. Inhale, Coming back up, Arms down. And take three. Exhale, Goddess. Inhale coming back up really nice effort exhale coming down and we're going to pause here take a moment really good and then on the inhale gently coming up and let's allow arms to relax down very nice Now we're going to allow for our right toes to point to the long side of the mat. And we're going to allow our left toes to point to the short side of the mat. From here, We're going to take a little bit of triangle. So let's allow solar plexus to engage. Arms floating out, Shoulders soft. Palms can face the earth actually let's have palms facing the front this time take a nice inhale lengthen through the crown the head exhale as we feel like we're reaching to the left for something and bring that bottom arm down top arm up let's not come too far so we're not going to collapse we're going to still feel like we're reaching up for the stars really good a little engagement in solar plexus Inhale, Coming back up. And let's allow arms to float down. So we're going to swap our feet configuration, Turning all of our toes on our left foot to the long side of the mat, Right foot short side of the mat. Solar plexus engage. Inhale, Arms out, Shoulders soft. Lovely. Preparing. Exhale, Little reach forwards, And then bringing yourself down into that triangle. But again, Not collapsing into the chest, Reaching up for the stars. Let's keep our breath flowing. Lovely and then on the inhale gently finding your way back up I'm going to take hands down. And from here, We're going to work into a little bit of a foot shuffle. So we're going to shuffle. Our right foot over to the right a little. And then we are going to turn our left foot so the toes are almost pointing towards that short side of the mat. If it feels too much in that back hamstring, You can step up a little. See how it feels. Solar plexus engages. Hands come to the hips. We're going to come into pyramid pose, Keeping that front leg straight if it feels comfortable too. On the exhale, A little lean forward so we don't have to come too far. Really good. Lengthening through the crown the head And then when we're ready, We're going to bend the front knee, Sweeping those arms up and find warrior one, Shoulder soft. Really nice. If it feels nice, We can take our little lean back, Making it a bit more of a crescent shake. Maybe looking forward, Maybe looking up. Inhale back to neutral taking the hands to hips okay so we're going to do that shuffle with the feet to the other side so we're going to shuffle around And just check that our left foot's toes are towards the short side of the mat. We're on train tracks, So that back foot isn't behind the left foot. It is actually to the right of the left foot. Lovely. So from here, We're going to come into pyramid pose once more. Solar plexus engage. Exhale, Little hinge forwards. Lovely. Just as far as feels good. Check in with that hamstring. See how it feels. You can always soften front knee a little if you need to. And then let's sweep our arms up as we bend front knee. Come into warrior one. Shoulders soft. Lovely. And then if you feel you want to, On your exhale, A little back bend. We don't have to come too far. And again, You can look forward. You can look up. Take a breath here. Inhale back to neutral hands come back to the hips and let's take that step forward Okay, How are we doing? So from here, We are going to join together a lot of what we have just done. So we're going to go through a moon salutation. So moon salutation is different to sun salutation. Sun salutations are thought to be energizing male energy. Moon salutations are thought to be calling female energy. It's cooling. You might not find the same thing. But what we're going to do is we're going to take a slightly modified version. The original version has a lunge and then it has a kind of coming across into a kind of squat. But not everybody's knees like that. So we're going to replace the lunge, Our crescent moon lunge, Which we have already done with. Our warrior one little crescent warrior one then to come across we're going to swap rather than taking the squat just want to make it a bit more comfortable because sometimes if knees aren't happy it makes it not accessible so let's come to stand at the left side of our mat Okay. I'll talk you through it. Solar Plexus engages. Find Tadasta, Find mountain posts. On our inhale, Let's reach arms up, Interlacing the fingers, Shoulders relaxed down. Exhale, Little lean to the right. Lovely. Inhale, Coming up to neutral. Now from here, We're going to step out into our goddess. So when we're ready, Step into the right, Finding goddess. My soft shoulders. Beautiful. Let's take a breath. Inhale coming up arms are going to come out palms facing me we're going to allow for our left toes to turn to the short side of the mat right toes long side of the mat even sorry right toes to the short side of the mat engaging solar plexus inhale reaching forwards coming into our triangle Really good. Pause in here. Take a breath. And then on the exhale, Hands are going to come to our hips. And we're going to step that back foot a little over to the left and point toes towards the top of the mat. So we're coming into our pyramid. Really nice. Take a breath here. That length through the spine. We're going to bend our front knee, Sweep arms up into our warrior one. Maybe take the exhale as we take a little back bend. Lovely stuff. Inhale back to neutral hands come to the heart hips Then we're going to take our shuffle. So we're going to allow ourselves to flip over to the other side. So shuffle in. So we take our little change of direction of feet, Making sure we're on train tracks. Bending the front knee, Inhale, Floating up to our warrior one. Lovely. Coming to neutral, Hands to hips, Lengthen through the front leg. Exhale. Into our pyramid pose. Then from here, We're going to turn that right foot, So toes are towards the long side of the mat. Bring our left arm down, Right arm up into triangle. Really nice. Then coming up to neutral. Step in so that both feet are turned out. Exhale down into goddess. Really good. Everyone's doing fabulous. And then from here, Let's allow for our toes to turn to the front of the mat. We're going to take a big step left, Arms reach up. Exhale a little lean over to the right Inhale up to neutral. And then allow arms to float down back into Tadasana. And then we can release. So we've done one side. That cooling energy, Can you feel the cooling energy? Yep jumpers coming off so let's allow ourselves to come to the right side of our mat I don't know. The female yogis must have been much, Much more cool than I am doing our moon salutation. So let's allow solar plexus to engage. Inhale, Floating arms up, Shoulders relaxed down. Little exhale as we take a little lean over to the left. Really good. Inhale up to center. On the exhale, We're going to step into goddess, So allowing that left foot to step. Finding our goddess, Shoulders nice and soft. Really good. Inhale as we allow legs to straighten arms come out now left toes are going to point to the short side of the mat right toes to the long side of the mat inhale reach exhale find your triangle Lovely. On the exhale, Hands come to the hips. I'm going to step that right foot. Out a little bit and point toes towards the short side of the mat solar plexus engage hinge in down into pyramid Lovely work. Okay. Then let's bend the front knee, Sweeping arms up, Finding our warrior one. Exhale into the back bend if it feels good. Inhale back to neutral and come to the hips. So this is when we're going to shuffle. So let's allow feet to shuffle around. And we're going to find ourselves into warrior one legs. The other side. Okay. Inhale. Arms float up. Exhale a little backbend. Really nice. Inhale to neutral. Let's lengthen through the front leg, Hands to hips. Exhale, Hinge in forwards into our pyramid. Lovely. Now from here, Let's turn our left toes towards the long side of the mat. Right arm comes down, Left arm comes up, Triangle. Really nice. And then when we're ready, Let's gently come up. Allow both toes to turn out. Exhale down into goddess. Let's breathe. Almost there. We're almost there. And then when we're ready, We're going to take a big step over to the right. So maybe allowing feet to come forward a little bit more. Inhale, Step to right, Arms up, Enslaved fingers. Exhale, A little lean to the left. Inhale up to center. Exhale, Relax arms down a moment into dasana. Just pause in. Steady breath. And then let's release. Okay, Really nice. Lovely effort. Moon salutations, Even modified versions, Can be quite intense. A lot of sequencing, A lot of changing. That was really, Really nice. So from here, We're going to come to Tadasana once more. Then we're going to come into a forward fold. Now from our forward fold, Two options. You can take a little squat and come to seated, Or you can gently hinge back up and come to seated. Whatever works for you. So let's allow ourselves to find our mountain pose. Tadasana once more. Through solar plexus nice soft shoulders let's take a breath And then when we're ready, Hands come to hips, Softening into those knees. Exhale, Hinge, Hinge, Hinge. So we find ourselves maybe halfway, Find length through the crown of the head. Exhale, Maybe coming all the way down and just allowing for that sense of gravity to draw you back down to earth. Nice soft head. I'll have to take a little jiggle, Maybe shake in the head, Maybe have a nod, Maybe have a little shake. And then when you feel you want to, Either taking a generous bend into the knees and allowing yourself to hinge back up. Or if you're happy to, We can start to let knees bend. Doesn't matter if heels lift, Coming down to a little kind of crouch position. Pause in here, Maybe hands lift if balance feels happy for that to happen. Very good. And then we're going to find our way down. We're going to sit with legs crossed if that's comfortable. So again, If you do want to pop yourself onto a block, Then by all means, Please do. So from here, We're going to work a little bit with our breath and our arms. So we've done quite a lot of arm movement, But just going to think about that sense of pairing breath and arms together. Now, I'm cheating. I'm going to call this the moon breath because I want you to think about making the most vast, Expansive circle that we can. So let's allow solar plexus to hug back. Arms relaxed down by the size of the body. Circle we can. All the way up. And then maybe palms come to touch. And on the exhale, We're going to draw that really big circle coming down. Lovely. So let's take two more. Inhale, Reaching up. Exhale, Coming down. Really nice. Let's go with our last moon breath today. Inhale. And then just allow shoulders to relax. Just feeling maybe the expansive feeling that we've got across the front of the body from all this nice opening kind of movement now here we're going to come to dandasana so let's allow our legs to lengthen out i'm going to get you to make sure sitting bones are rooted down onto the earth and let's allow for the feet to flex just like we did when we had our feet in the air at the beginning when we were working our ankles going to either get you to have a little softness into the knees if we know hamstrings need it We can have legs outstretched. My heels lift when I do that. That's absolutely fine. If yours do and it's comfortable, That's great. Allow solar plexus to engage. We're going to engage those legs. And then we're going to allow hands to either rest onto our legs or if arms are long enough, Maybe they rest onto the earth by the sides of the body. So let's allow for shoulders to relax down. And I'm going to get you to get a kind of floaty inhale lifting feeling in the pelvis. So we're going to engage mullabandha. For sitting bones, Tailbone, Pubic bone to draw together and just gently kind of float up. So not too hard. Let's breathe here. Inhales and exhales, Steady breath. Really nice. Two more breaths in Dandasana. And then releasing. I may be feeling again that sense of gravity allowing you to melt down towards the earth. Now, We're going to find our way into a supine position now. It isn't quite time for our relaxation, Shavasana, But if you do want to have your things ready around for Shavasana, Then by all means do. You can pop on an extra layer if you know that you are starting to feel a little cool. But otherwise, Let's allow ourselves to find our way down to the earth. And. When we come to this position, Just checking in, Maybe taking a little wiggle between shoulder blades so you get that sense of spaciousness, Maybe tucking chin in and laying the head down so we get that length through the back of the neck. We're going to work with a little bit of hip opening today. So we're going to work with our reclined pigeon pose, Allowing for our left knee to come towards the chest. We're going to flex that left foot. Around the knee and it's always quite good to have knee muscles engaged to support the knee we then allow for that left ankle to rest onto the thigh just below the knee of that right leg now checking in this might feel enough for you might feel enough opening into that left hip you might feel enough stretch into that left glute if you want a little bit more you can allow for the right leg to lift from the earth reaching the hand behind the thigh Don't quite reach. Allow shoulders and head to relax down towards the earth. And then maybe just hugging that knee in towards the chest, That right knee, Just as far as it feels good. We don't want to start lifting the tailbone up. Tailbone still wants to point towards that short end of the mat. But just seeing if we can bring ourselves to a place where everything feels quite almost like the biting point. So we're stretching, But we're not overstretching. And can we take a couple of exhales and just release any tension there? Again, That sense of. . . Exhale, Allowing for release to happen. Keeping that left foot flexed so the muscles of the left knee are engaged. Really nice. Let's take another three breaths here. Just in your own time, Not forcing anything. Really nice. And then gently allowing for the hands to unclasp if we took the right knee up, Bringing that right foot down to the earth. Unhook in the left leg and I'm going to get you to lengthen both legs out. And maybe Notice if they feel different. Perhaps one does, Perhaps one doesn't. Who knows? And then let's re-bend our knees and we're going to take the other side. So this time, Drawing our right knee into the chest, Flexing that foot to engage the muscles around the knee. Let's allow for the left ankle to rest onto the left thigh just below the knee. And then if you want to allowing for that left foot lift hands can clasp behind the thigh or a belt and allow shoulders and head to come back down and again let's breathe here See if we can exhale, Find a little bit more softness. Now one side might feel different to the other. I can share with you that this side for me feels very different to the other side. It's much tighter. So if that's the same for you, Maybe just allow for the exhale to let. Annie. Kind of feeling of pulling, Any feeling of tension. Just gently leave with the exhale. Working with those inhales and exhales. Steady breath. And take three more breaths here. And then gently release in your hand. Allowing for that foot to come back down. We're going to unhook the right leg. Let's lengthen out those legs. Maybe take a full body stretch here. So reaching arms overhead plus pointing toes. Perhaps pushing the heels away, Whatever feels nice. Perhaps a little wiggle to lengthen. And then releasing the stretch on the exhale. I'm going to invite you to take arms out into a big T shape or cactus arms. Palms facing up shoulder heights let's bend the knees and we're just going to work with a nice gentle twist here so now we both need to gently float down to one side Inhale as they come through centre and on the exhale allow them to gently float to the other side. And they might come all the way down. They might come. Not quite all the way down but let's allow those shoulders to remain anchored to the earth Again, Gravity holding those shoulders down. Really good. Nice inhales and exhales. Steady steady breaths. And then And you've worked equally each side. Just allowing yourself to come to neutral. Going to draw those knees in towards the chest once more. One hand onto each knee. Going to work a little bit of apanasana, Just like we started. On the inhale, Knees move away from the body. Exhale give them a little hug in and this time maybe nose wants to come to meet the knees see how it feels we don't have to do that inhale is the head and shoulders come back down and the knees move away Exhale. A little hug. Really nice. Just staying with those breaths. All right, Andy Cabot. Going to get you to take three more of those while I close my window because it's wide open. It's just started to rain. Really nice. And then Just gently. And you've worked. That last time, Bringing the feet down to the earth. And from here I'm going to invite you to make any movements you feel you need to. Perhaps taking a stretch, Maybe allowing for. . . A hug in with the knees, A little rock, Just whatever feels nice for you. So we're just going to take a few moments just to get comfortable. And to prepare for shavasana but you may want to pop on an extra layer you may want to Adjust your light in. Whatever feels best. Just finding. That place where you know that you can get really comfortable. Not having to change. Anything once we start to relax, Unless you feel you need to. Just allowing everything to really start to soften down. Perhaps knees are bent. Perhaps legs are outstretched. If the knees are bent, Maybe taking the feet wide and let the knees rest in onto each other. So you get that sense of just allowing for that ease in the spine. Maybe letting eyes close and start to let yourself come to your breath. On the inhale. Drawing that sense of spaciousness into the body. On the exhale. Feeling, Gravity. Gently. Holding you safely on the earth. Let's stay with that breath for a few more moments. Breathing in that sense of spaciousness. Exhale. Feeling that sense of being. . . Safely held on the earth. Now, If you wish today, You may like to take. . . A visualization with me. If you find it doesn't come with ease. Maybe you'd just like to Listen to my voice as though I'm telling a story. That's absolutely fine. This is your practice. So perhaps you'd like to bring to mind the night sky. Maybe the sky is a clear, Deep indigo. You can see bright stars. Or perhaps. . . It's just past dusk. And the sky is a little lighter with the stars yet to become visible. Maybe you'd like to notice where you are. Are you outside? Or are you inside looking through a window? Are you standing as you look up? Or perhaps you're laying down. Gazing skywards. Maybe there are other people with you. Or maybe not. Just take a few moments to let yourself settle in this place as you gaze up. At your night sky. Maybe it's a warm evening and you can still feel the energy of the sun that's warmed your body. Or maybe, If you prefer, It's a cool night and you can feel. . . The cool air on your face. Let yourself take a moment to notice the air around you. And how it feels on your skin. And as you gaze skywards. You notice the moon. Maybe you see a big. . . Bright full moon. Perhaps a dark, Round new moon. Maybe a half moon. Or a waxing or waning crescent moon. Just take a moment to notice the shape. The color. The luminosity. Of your moon. Do you notice any texture the Moon has if you look a little closer? Can you see any shadowed craters? Maybe you can see the dark sea of tranquility. Did she gaze up? You start to notice. The stars as they catch your eye. Perhaps you see some stars that are brighter than others. Some larger. Others just like tiny specks in the sky. Sky looks like someone's used a sugar shaker to sprinkle stars all over. Allow yourself. These next few moments to enjoy the twinkling of the stars. And let yourself boss. In the moonlight And now keeping with you that calm, Cool energy from the moon. But allowing your visualization to fade, But know that you can come back here anytime that you wish to. Starting to let your breath deepen a little. Maybe noticing the rise and fall at the front of your body as you draw in. Little bit more Waken energy to the body. Starting to let your fingers and your toes gently move. And then allowing the energy to spread to other areas as we may take a stretch or hug the knees in, Whatever feels nice. Just making those gentle waking up movements. And then when you feel ready, Just softly finding your way back. To a seated position once more. When we're ready, We're going to close our practice with one nice deep breath. Let's rest hands at the heart. Find that length up through the crown of the head. Taking our inhale as we reach up and out. Exhale, Let's bring it back up. And land at the heart. Namaste. Thank you so much for practicing with me.