Go round in circles with this mobilising and freeing practice. Props needed: Block for sitting, blanket to pad knees 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.
Meet your Teacher
Oundle, England, United Kingdom
Transcript
Welcome to today's session. We're going to start laying down. So if you'd like to find yourself into a comfortable supine position, Then please do. Maybe you want knees bent with feet on the earth. Maybe you want legs stretched out, Whatever feels good. And perhaps just have a little wiggle between shoulder blades just to get a sense of easing down. Now let's allow ourselves to just land. And we're going to come to our breath. As always, Those inhales and exhales in and out through our nose, Just feeling that breast roaring. Feeling that breath gently leave. There's that breath comes and goes. Just bring in a sense of maybe ease into the body with the inhale. And on the exhale, Just feeling grounded, Feeling. . . In connection with the earth. So I'm going to invite you To. Maybe if you. . . Wish just Take your awareness down to your feet. And then slowly moving your awareness up your legs, Just checking in with how legs feel today. Moving it up to our hips and our pelvis Up the front of the body and the back of the body, The spine. And then taking that awareness down. To our hands and arms, Working our way up our arms, Checking in with those today. Taking it up to our shoulders. And our next. . . To the lower jaw. And then all the way up to. . . The crown of the head, Scanning through the back of the head, The sides, The front. Past the features of your face, Past the ears. All the way up to the very top of your head And now I'd like you. . . So let go of that scan of the body and just stay with your breath, Staying with the inhales and the exhales. And if it feels good visualizing in your mind's eye a circle. It can be any color. Any signs. And we're going to allow for our breath to follow the pattern of this circle. So letting your inhale reach maybe from the top of the circle to the bottom, That semicircle. And then the exhale from the bottom of the circle. All the way up to the top. If it feels comfortable, Just allowing your breath to keep following. Pattern. Inhale. Half of the circle. Exhale. The other half of the circle. If that visualization doesn't work for you, Maybe allowing for the inhale to come into the counter four. And the exhale. Come out to the counterfall. Let's stay with that breath a few more times. Maybe your circle's lighting that up as you trace it. Maybe. You're pointing at your circle, Whatever works with your imagination. Just inhaling for half. Exhaling for half. The next time we've reached the exhale to allow for that circle to Gently. Disappear. Let's bring our awareness back a little more to our body as it rests down. On to the earth. So starting to become aware. Of your legs and we're going to allow knees to bend place feet onto the earth for a moment maybe just take a little wiggle between your shoulder blades a little shuffle into that spine just to get nicely comfortably down and from here let's draw knees into the chest placing one hand onto each knee let's start keeping the knees together but we're just going to work in little circles so we're stirring those knees around and you might feel a nice bit of massage into that lower back that kind of sacrum area Just stay with us since. Of the breath. Stirring round and round. So today we're going to be looking at circles. So this is our first movement circle. And then we're going to change direction because when we work in circles, It's always nice to work clockwise and anti-clockwise. It's to kind of ease in both ways. Sometimes it might feel completely different one way to the other. Don't worry, It's completely normal. Stay with those breaths. Lovely. I think maybe taking one or two the other way. And then bringing ourselves to neutral. We're going to allow for our left leg to come down to the earth, Placing that foot down, Keeping hand onto the right knee. And from here, We're going to take that knee in circles, Out and back. Now, I don't mind. Which way you do it, Because we are going to work both ways. But what I'd like you to notice is I'd like you to notice if your left hip bone is lifting. If it is, Can we engage solar plexus and keep that sense of stability in the body so we're isolating the movement just. . . To that ball and socket joint of the hip. Really good. And then let's change direction, Take it the other way, Keeping that solar plexus hogging back. Really good. Lovely. Maybe going once more in your original direction. And then let's bring that foot down to the earth okay let's do it the other side it's this time right foot stays on the floor left knee comes in maybe hand onto that knee and then let's start circling again just checking we're not rocking onto that left side at all so solar plexus hugging back keeping the movement just to that left hip joint. And you might notice when you start moving, Everything feels good. Maybe a little bit. Say uh i'm not going to say restrictive a little bit rusty and then the more we move maybe the more fluid it feels like it's becoming because our synovial fluid is getting created or into that joint, Helping to oil the joint, So to speak. Lubrication. And then when we're ready, Let's take it the other way. This one feel a bit strange But don't worry if it does. Long set. Easing into those hips those nice circles and then let's take it the other direction maybe once or twice And then gently allowing foot to come down to the earth. And we're going to lengthen legs out for a moment. Let's take a nice big stretch here. Perhaps reaching arms overhead. Perhaps pushing heels away, Perhaps pointing toes. And then on the exhale, Just allowing those arms to float back down. And we're going to re-bend our knee. Here we're going to let our right knee draw into the chest. You can have the foot in the air or you can let the foot kind of be. Lower if that feels good. And we're going to circle our ankle. So wherever you want that foot to be, Let's circle, Circle, Circle. Now, If circles don't feel good for you in your ankle, Maybe you would like to point and flex instead. Just see what feels right. OK, This works our calf muscle. If you've got your leg in the air, You might see that calf muscle working. And then let's change directions. Ooh. Really good. And then maybe once the other way. And let's re-bend that knee, Placing the foot down. We're going to take the other side. So left leg comes up. And let's start circling. My left ankle's really making some noise today. Really nice. So again, You might see that calf muscle working. All those. Complicated. Movements. Need quite a lot of muscles and let's change direction all right good And then a couple more times in our original way. And then let's bring our foot down to the earth. Really lovely. So from here. Let's think about taking a little bit of movement into our hips once more. So let's draw knees into the chest, One hand onto each knee. We're going to work with our kind of breaststroke legs. So let's start gently circling each hip in opposite directions. Really good. And again, A little bit of engagement in solar plexus just to make sure. That we've got that stability. Really nice. And then let's change direction going the other way. Remembering that solar plexus. So as the knees move away from the body, We inhale and as they draw back towards the body, We exhale. Almost like we're making space for the air at the front of the body. Then we're squeezed out again. And then let's change direction once more. He's gone a couple of times this way. Lovely. Then come into neutral i'm going to invite you to allow both legs to come into the air So you're just going to bring feet towards the sky. Just let that lower back kind of rest down. And can we draw opposite direction circles with those legs? So we're not doing the ankles. We're just kind of allowing the legs to sway. Doesn't have to be big circles, Just small ones. Lovely. And then let's change direction. Really nice. And this can feel quite kind of relaxing maybe because we've got that sense of everything kind of just resting down. It's almost like. . . Just allowing those legs to sway and then let's go our first way Really good. And then let's draw knees into the chest once more. And again, Once more, Circling those knees round together, That little stir in motion, That lower back massage. Lovely stuff. And then let's change direction. And maybe once the first way. And then let's bring those feet down to the earth and again let's take a big stretch here if it feels nice Richard I was overheard. Take that nice big stretch. Excuse me, I'm yawning when I do this. Maybe pointing toes, Maybe flexing feet. And then bringing the arms down by the sides of the body. Let's allow knees to bend. So from here, I'm going to invite you to either rock and roll up and down the spine from crown of the head to tailbone, Or we can roll over one side to one side and find our way up to seating. However you decide to get there, Just make sure that you feel comfortable doing it that way. So let's find our way to seated. You can sit yourself onto the edge of a block if you need to. So let's keep a little bit of engagement. In our solar plexus that area just north of our belly button and we're going to work with a little bit of shoulder mobility And a little bit of a lateral bend. So when we're ready, Let's get nice and tall. On the exhale, We're going to take a little lean over to the left. Left arm comes down to the earth. Allow for your right arm to sweep out to the right, Up, Over and round. So we did a bit of this last week. That sense of just mobilizing into our shoulder. Just draw in those nice big circles. And again, Just like hips. Ball and socket joined to the shoulder relies on synovial fluid to lubricate it. And moving creates that fluid. So we are. Really? Nicely. Lubricating those joints. And the next time the arm comes up to the sky, Let's reach up. And before we go anywhere, I'm going to get you to really reach tall. Feel like we're really making space between those intercostal muscles between the ribs. Nice and long. And then inhale, Coming up to neutral. Let's bring that arm down. Now, Let's check in. Do we feel longer one side than the other? I definitely feel a little bit wonky. So let's change across the legs and we'll work the other side. Ready, Right hand comes down. Inhale, Exhale, Little lean over to the right. And then allowing for the left arm to sweep out to the left, Up and over. So we're feeling again. Sense of range of motion of our shoulder. There's nice big circles. When we work in circles, There's always the option to inhale for half the circle, Exhale for half the circle. Just like we did with our visualization, But this time. We can do it without needing to visualize because we have got something moving in that circular motion. Then next time that arm comes up to the sky, Reaching up and really reach. Find the length from hip bone to fingertips. Then when we're ready, Inhale, Coming back up. Allow for that arm to relax down we can take a little jiggle through arms so if we haven't already let's change across the legs once more and we're going to work with some hip circles here so let's start to come around and around So when we work in circles. It's a really nice movement because generally speaking Body has joints that like circular movement, Those ball and socket joints, Hips, Shoulders. So it's a really nice way to be able to get a little bit more range of motion in those places. But of course, When we're working hip circles, We're working into the spine a little bit too. Maybe elbows, Shoulders, Lots going on. And then let's change direction going the other way. Really nice. So again, Perhaps coming back to that breath. Lovely work. And then gently maybe go once more in the other direction. And then find our way back. To neutral all right so from here if it feels good we're going to lengthen our legs into a kind of v shape doesn't have to be particularly wide but let's make sure sitting bones are either onto the earth or into the edge of a block now When we were working just now, We were using body to go round and round. This time body is going to stay upright. But we are going to take a stir in motion just with arms. So let's hold on to our big wooden spoon. And when we're ready, Let's stir. So body is staying upright. We're not putting any effort with the hips, With the spine into this. Literally just moving through shoulders, Elbows. Lovely. And then when we're ready, Let's change direction. Stirring away. Staring up trouble. Then. . . Once we've taken a couple more. Perhaps going once the other way. Reset. And then allow those arms to come down. We can take a little shake out. So from here, Let's cross our legs once more. And we're going to come into a twist. Now, When we twist today, We're going to think about taking a twist where arms open out to each side. So we're going to make a kind of half circle, So a semicircle when we take our twist. So let's start taking hands to the heart. Let's get nice and tall through the crown of the head. Inhale, Arms float up. And on the exhale, Twist in right, Allow the right arm to come back, Left arm comes forwards. Inhale, Both arms come up as we come back to centre. Exhale to the left left arm comes back right arm comes forwards inhale so we're making these kind of semi-circles overhead That sense of. . . Allowing. A nice, Big movement. Lovely. And remembering to get that sense of relaxed shoulders on the exhale. On the inhale, Length through the spine. Beautiful. Let's take one more each side. Can we flow it? Exhale, Flowing into the inhale. Flowing into the exhale. Really good. And then we're going to finish at neutral. Arms into the air. And then we're going to take them out into a big, Big circle. Ooh, Might have worked those shoulders hard. Then let's relax. Arms down. Maybe take a little jiggle, A little wiggle out. Okay. Now you'll be pleased to know we're not going to do any flicking today, But we are going to take some circles into our wrists. So let's circle around. We can kind of freestyle this one. Restore risk. Let's allow for. That nice movement. And then let's change direction. Let's go the other way. Really nice. And then we can have a little flap around. And stuff. Really good now if you want to work in a tabletop position we can work cat cow in tabletop if you'd rather remain seated you can take it seated so let's allow for padding for our knees if we know that we need that and come to your tabletop if you are taking our regular cat cow So when we're ready, Let's allow everything to kind of place itself down. I'm just going to switch my blanket over because the padding seems to be at the wrong end. That's it. So let's make sure if you are in tabletop, Knees are underneath hips, Hands are down onto the earth. Shoulders relax away from our ears. So when we're ready, On our inhale, Sitting bones tilt back, Tummy comes forward, Head and chest kind of shine forwards. And on the exhale, Sitting bones tilt forward, Rounding through that spine like an angry cat maybe looking towards our knees. So let's work with that same movement in the spine, Whether we're seated, Whether we are. . . In our tabletop. Really good. I'm going to invite you if you wish to close your eyes and just really feel that movement Inhale. And the exhale. Now with your next few movements, If we're in our tabletop, We're going to invite you, If you wish, To come into kind of a rolling version. It's like a circular version of Cat Cow. So on the exhale, We're arching through the spine, Drawing sitting bones back towards the heels. Maybe the elbows come down to the mat, Or maybe they just hover. Rolling forwards, Lifting or chasing a Malteser or a marble along the mat before coming up with our dropped spine. So let's keep working with that breath. Inhale. Exhale. Now, If this. . . Version isn't for you And you don't have to take this version. If we're seated, We can carry on with our regular seated cat cow. Really lovely. So let's take two more. And then on the exhale, Drawing back into child's pose. If you're seated, You may want to come to Sukhasana, Maybe a little gentle lean forwards in easy pose. And if we're in child's pose, Perhaps resting head onto the hands or head onto the mat and just allow everything to soften down. So we're going to take a few breaths here. I'm going to invite you to imagine that there is a circle around your rib cage. And on the inhale, You might feel that circle expanding. On the exhale. Feel that circle contracting. Inhale, Feeling the expansion. Exhale, Feeling the contraction. So we get that sent. Of the breath. Really flowing into the lungs. That 360 degree Circular expansion. And deflation. Taking another breath here. Lovely. And then when you're ready, Coming back to either to a seated position or to our tabletop once more. And take knees a little wider if that feels comfortable and if we're into our seated position we can hip circle if we're into our tabletop let's start circling It's just working. With that sense of, Again, That circular motion. Round and round. And then let's change direction, Taking it the other way. Lovely. And then maybe going once the original direction Coming to neutral. Let's bring those feet together a little. And from here, I'm going to invite everybody to come to a high kneel. Okay. I'm going to pad my knee a lot for this because my knees like a lot of padding when I come to a high kneel. And we're going to work into a twist in our high kneel. So when we're ready, Let's step our foot forwards that we haven't padded the knee of. So we're coming into what's known as proposal position. Now, If you feel at all unstable, You can always tuck the back toes under, But make sure we're not kind of resting on the kneecap if we do. That so we should kind of have more of a resting onto the shin perhaps even the front of the knee rather than that kneecap so let's make sure we feel nice and stable to get stable here imagine your hips Being squeezed together. So we've got that sense of engaging. That's our gluteus medius. Squeezing those hips together. Really nice. From here, We're going to allow arms to come up. Shoulders relaxed down. We're going to take a little twist. I've done it the wrong way around. So I'm going to be twisting away from you. How annoying. To that front leg. And then open our arms out into a big T shape. I'll be towards you on the other side. Let's breathe here. You can look towards the back hand if it feels good. Really nice. Keep that breath flowing, Keep squeezing those gluteus medius. Really nice. Inhale, Coming back to centre with the chest, Arms float up. Let's allow arms to relax. Okay, Let's take the other side. So swapping your padding over if you like to pad knees. And then let's bring the other foot. Forwards, Best foot forwards. Okay, So let's get that nice stability here. So squeezing, Squeezing, Squeezing. Those hip bones together. Inhale, Arms float up, Shoulders relax down. Really nice. Inhale, Let's get tall through the crown of the head. Exhale, Twisting towards the front leg, Opening those arms out, Finding our twist. Shoulders nice and soft. Beautiful. Maybe looking towards the back hand. See how it feels. Another couple of breaths here. Really nice. And then inhale, Coming back to neutral, Arms float up. We can float those arms down however we want to. And then when we're ready, If we can avoid pushing our hands onto that front thigh, Let's avoid it, Can we find our way to standing? Oh, Very nice. Bit of momentum never hurt anybody. So when we're ready, Let's allow for. . . Both feet root down and we're going to find Tadasana. And when we come to Sadasana today, We're going to get that sense of rooting down, Maybe a little softness in our knees. Perhaps feet want to be sitting bone distance apart. Just see what feels comfortable. A little engagement in solar plexus. Find your focal point. Find your dristi. I almost put myself in the eye when I did that. Relaxing those shoulders down. Now from here, If it feels good, You may want to allow eyes to close. If balance doesn't allow that, Let's not worry. Let's focus on our focal point. I'm going to invite you. To imagine. That the entirety of your being Expanding on the inhale. And on the exhale, You're shrinking back to where you were. They're smaller. Let's inhale. And maybe there's this kind of sense that there's a spherical bubble around us and on the inhale we expand into that space. Allowing ourselves to feel like we're taking up space, Almost like an expansion. Becoming more powerful. Inhale. Exhale. Take a couple more. And as we inhale and expand space between all our joints. Allowing us to feel spacious. Exhale. Going back to your natural. Size. And then gently allowing eyes to blink open. So we may feel a bit more spacious in the body after taking that kind of visualization when we breathe. Now here, Let's take feet a little bit further apart and we're going to soften our knees. Now we're going to do what I sometimes call secret hula hoop. So this means we're going to kind of move our waist, But not much else. So when we're ready, Let's start to gently move waist and hips. So it's a very small movement, Keeping those knees soft. And it's a real kind of focused movement in that center of the body. Very nice. And then let's change direction. Lovely. And then gently going once the other way. Come into neutral. And then let's step those feet a little closer. Together. Okay. So from here, We're going to work into a nice big, Almost like a half-thun salutation, But we're going to think about kind of. . . Excuse me little sneeze there we're going to think about a big nice movement and then we're going to be scooping something up taking it back up okay so it's going to be a nice big movement you can try and keep That sense of engagement in solar plexus. So we keep that nice long spine when we move. So when we're ready, Let's inhale, Floating our arms up. Softening now knees solar plexus engage coming down scooping And then we're going to inhale, Come back up, Arms float out once more. Lovely. Let's take four more. Exhale. In. Exhale. Inhale. Two more in your own time. And then allow the palms to meet. We'll take those hands down the center line of the body. Just allowing them to rest at the heart, To maybe have a little wiggle into shoulders. And then relaxing those arms down. Okay. How are we doing? Are we all right? So from here, Let's get feet a little wider apart. We're going to work with a little bit of goddess today. Now, When we work with goddess. . . Just check in with feet and legs to start off with. So we're going to turn heels in, Toes out. And I'm going to get you to engage solar plexus and just kind of sit a little so that we get that place where we know that we're kind of comfortable to sit. We don't want to be leaning forwards. We want to almost be like our spine is against a wall. Okay. And then let's come back up. So we're going to work today with a little kind of swooshing circular motion. So I'll show you what it's going to look like. We're going to come down sweep up And then come down and sweep up the other way. So it's a little bit Kate Bush. We've done this before. Try not to fall over backwards as I almost did. So let's allow solar plexus to engage. Arms float up. When we're ready, Exhale as we sweep one way. Inhale back up. Exhale on these bends sweeping down, Calming. So we're just going to work with our breath. Really nice. Exhale. In. And we can make these big movements. We can make them slow. We can make them fast. And this is a really nice one to kind of get everything warmed up. So if you're feeling a bit cold. Then this one certainly will bring the heat. Really good. So let's take one more. HY. Lovely. And then. . . Let's allow for the arms to float down. We're going to parallel feet. And from here, You can either jump feet together or you can heel toe those feet together, Whatever feels right for you today. Lovely stuff. So we're going to find our way to seated once more. We're going to take that little wide legged motion seated position again. So let's allow for sitting bones to root down wherever we're at. Just checking in with that feeling of the sitting bones really glued down. Maybe you want them onto the edge of a block. Doesn't matter. You can have them wherever you like. And we're going to take our stir in once more. But this time we're going to get our back involved. So we're going to put our back into it. To hold our wooden spoon and let's start stirring round and if hamstrings are tight you might want to keep a bend in the knees you might want to not flex your feet but if hamstrings want a little bit of stretch and maybe we've warmed those hamstrings up a little then maybe lengthening through the legs and flexing feet get that little bit of a stretch through them. If it pulls in the lower back, Bend your knee. And then let's change direction when we're ready. Ready, Guys. Going the other way. Oh. Lovely. Everyone looks like they're working really hard. Lovely effort. And then let's change direction once more. And then gently finding our way to neutral. And allow for those arms to. . . So I'm just going to get you to stay seated for a moment. You can be seated however you wish, And I'll show you where we are going to go next. Now, You might want a block underneath your head or a blanket, And we're going to come to lay on our side. Now, I'm going to come all the way down my mat so that I've got a little bit more space here. Now we're going to lay on our side. Head is going to be towards the front of the block. So we're going to roll head back so we don't want to come off the edge. Knees might be a 90 degree angle with the body. One palm on top of the other. So we're going to work nice big circles. And I know I haven't got much space to do this. But on our inhale, We're going to sweep our arm up and overhead. And on the exhale, We're going to keep it sweeping back. To that hand so inhale you might feel yourself opening into a twist exhale we're coming back out of that twist okay so if you'd like to set yourself up It doesn't matter which side we start on because we are going to be working both sides. So, Lay in. On our side, Knees at a 90 degree angle, Maybe head onto a block, Making sure the edge of the block is with your face. So when your head rolls back, It doesn't fall off the edge. One palm stacked onto the other with those arms stretched out in front. Then when we're ready on our inhale, Top arm sweeps overhead and behind. And then we're going to keep that circle going as we exhale, Bring it back past the hip, Past the knee, Back. To the other hand. Let's take three more of these. Inhale. And X. Two more in your own time don't have to hurry you might feel that little twist happening and then that little twist Coming back to neutral. And then when those palms come to touch that last time let's allow elbows to bend just take a moment Oh. And then we're going to work the other side. So when you're ready, Just flipping it over. If you are limited for space, Then find a place where you can do this. And we are going to work the other side. So again, Let's set up. Knees at that 90 degree angle with the body. Head onto the edge of a block. Palms together. Arms out. And when we're ready, Inhale. That top arm floats overhead all the way back. Inhale as it sweeps past the hip and the knee coming back to center. More and more in your own time. Inhale. Exhale. Three more. I'm not going to count your breath for you. You can do that yourself now. Then when you've worked that last one take a little bend into the elbows almost like we're having a snooze Take a moment here. And then I'm going to invite you to gently remove the block from underneath your head. And we're going to roll onto our back. I'm sure we're going to work a little bit of legs up the wall for a moment. Let's allow for feet to come down to the earth. I'm going to invite you to push into those feet and slide the block underneath. Your bottom and we're going to have it so that the top of the block so the edge of the block is kind of um onto that lower back but real lower back so where that sacrum area is that bony part when we're ready and you can always adjust if you need to let's draw knees into the chest and you might feel that blocks a little bit too far up or too far down the block should help your pelvis to kind of tilt a little bit so that lower back should come a little bit earth and then if it feels good let's extend legs into the air. And from here. Just let them kind of. . . Relax there. They might feel like they're falling towards your head a little. That's fine. Maybe softening into your knees. And if those legs kind of start to sway around a little, Just let them. Maybe they want to. Sway in circles, Perhaps opposite direction circles or both together. Just seeing. If you can kind of just let them do their thing, Maybe allowing eyes to close. Let's take a few breaths. Just let in that sense of. . . The body resting down onto the earth. When we bring legs into the air, It encourages. The blood back to the heart. To be oxygenated. Which means it's not having to work against gravity. So actually. . . It gives our heart a little bit of A break from working so hard when we bring legs up into the air. Let's stay here for a few more breaths And if you get pins and needles or you feel you need to just bend the knees and place the feet down onto the earth. If you're happy being here just let those legs. Data. Really nice and then let's just gently allow knees to bend so that the knees are coming into the chest. I'm going to place one foot down at a time. So when we're ready, Just let in one foot. Reach the earth. Bring the other foot down. Just pause in momentarily. Then when we're ready, Let's push through the feet just enough to lift up. Are bottom enough to take that block out, Sliding it out, Pushing it to one side, And then allowing for that spine to come down, Whatever way feels good. And just pause in for a moment when the whole of the spine is down onto the earth, Noticing. How that feels. Right now. And from here we're going to finish with. . . A supine twist so let's take arms out into that big t-shape palms can face up or we can take cactus arms and when we're ready allowing for those legs to gently come down to one side doesn't matter which side and just pause in here maybe allowing your eyes to glow. Perhaps turning the head in the opposite direction to the knees. Let's breathe. Inhales and exhales. And gently bringing the head to neutral if you chose to turn the head. Little engagement in solar plexus. Let's bring those knees up to centre. And on the exhale, Let's take them over to the other side. Once again if it feels nice you might want to turn the head in the opposite direction of the knees. If it doesn't you don't need to. Again, Just allow yourself to be here finding that softness. And gently bringing the hair to neutral. Again, A little engagement through solar plexus, Drawing those knees up to centre. From here. We're going to come full circle, Drawing these into the chest. And let's keep those knees together. Take a little. . . Stir into the knees, Just massaging into that lower back. So we are. . . Finding ourselves back where we started. And then let's change direction. Lovely work. Then if you want to go a couple of times the other way, Just to reset, We can. From here i'm going to invite you to make any adjustments you need in your lighting in your playlist in your clothing And we're going to find a comfortable position for Shavasana. So just allowing for maybe extra layers, Maybe blankets. Perhaps you want to rest with legs on a piece of furniture or in the air even. Just find in. A place where you know that you can be comfortable. For the next few moments. Let's bring ourselves down. That comfortable position making any adjustments any tweaks any wiggles that we might need. And then just allow yourself to feel everything resting down. Starting to let that breath draw in. And allow your breath to leave. Maybe softly closing your eyes with your next exhale if you haven't already. We're going to just let that sense. . . The inhale and the exhale flow. Drawing in that sense of spaciousness on the inhale. On the exhale. Allowing for everything. To just feel a little softer. Little more ease. Drawing in. Big sentence. Of spaciousness everywhere. On the exhale. Releasing any residual tension residing. In your body. So perhaps now you would like to. . . Start to visualize once more. Your circle. Maybe it's a circle of light. Maybe it's a coloured circle. Maybe it's a circle drawn in sand. Whatever comes to your mind's eye. And maybe we'd like to start breathing with that circle once more. So on the inhale. Allow for that inhale to trace round. Half of that circle. And allowing the exhale to trace round the second half. Stay with those breaths. And again, If visualization isn't for you. That's just allowing your breath to draw into the count of four. And to leave to the counter for. Staying with those inhales and exhales. Maybe you'd like to stay with that. Circular equal breath visualization or stay with your breath count. Or maybe just let go of ether. And allow yourself to come to a completely natural, Effortless breath. Whichever you choose. Just allowing yourself to be here. At ease. For the next few moments. And if you're still with that breath, Just allowing yourself to. . . Release the focus on the breath, But deepen the breath a little. With each breath, Feel like you're drawing a little bit more energy to the body. A renewed energy to the mind. And then just starting to allow for A little gentle movement to start to happen into fingertips and into toes. Maybe starting to stretch or maybe hug the knees in, Just making any movements you feel you want to, Just to reintroduce that sense of movement to the body and to prepare. To find our way up. To a seated position. So whenever you're ready. After you've made those movements, Just gently finding your way to seated once more. Kiss. Root those sitting bones down a little length through the spine, Taking hands to the heart. Just pause in here for a moment. And then when we're ready, Taking our inhale as we reach up and out. Exhale let's bring those hands back the heart. Namaste. Thank you so much for practicing with me today.
