Simply Synchronized Hatha Yoga Full Hour Class

This practice synchronizes breath and movement to create a moving meditative experience. Props needed: a block for sitting and a brick. 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. We're going to start laying down. So if you'd like to find yourself into a comfortable position, You can be supine with legs outstretched. You can be semi-supine, Knees bent, Whatever feels good. And maybe having a little wiggle, Having a little stretch, Just allowing for your body to do what it needs to in order to just settle a little bit and leave what's happened so far today behind us. So let's allow for. . . Everything to start to feel like it's just getting a little more Relax, Just resting down onto your mats. I'm going to invite you to maybe close your eyes or just allow for your gaze to kind of not be at anything in particular. And then let's allow for our awareness to come to the breath. So letting that breath draw in and out through the nose as always. And maybe with each inhale, Feeling like a little bit of space is being drawn into. The body. Wherever it may want that space. And on the exhale, Can we allow for that sense of. . . Effort to leave the body. So we're just surrendering the weight of the body to the earth at this moment in time, Inhaling, Feeling that spaciousness. Exhale, Allowing for that sense. Of ease, That sense of tension leaving. So we're going to stay with these breaths for a few moments, Drawing in that inhale. Allowing the exhale. To take any effort with it. The next time you take your exhale, Let's allow the awareness to move down to our feet. Just checking in with the soles of the feet. With the ankles, The calves and the shins. Noticing how the knees and the thighs feel today, Maybe feeling the thighs rest down onto the earth. Checking in with the lower back and the hip. And the pelvis. Taking that awareness up to. . . Your tummy. Solar plexus just above our belly button. And then taking the awareness up to our chest. And then following the ribcage around the sides of the body to the upper back, Mid back. Lower back. And then let's move our awareness to our hands, To our fingers, Palms. To the wrists, The forearms, Up to your elbows. And to the tops of your arms. And up to your shoulders, The upper back and the top of the chest. And then all the way up the neck. To your lower jaw and the base of the skull at the back of the head. And then moving that awareness up all the way past the features of your face, Past your ears, Past the back of your head, Until you reach the very top of your head. Allowing yourself to let go of that skin of the body, That breath. And just let in. The inhale and the exhale happen nice and gently for a moment, Just a nice natural breath. So I'm going to invite you. To join me with a pranayama, A. . . Breathe in exercise. We can keep eyes closed for this one. Want to bend these you can just see what feels good for you And we're going to think about a diaphragmatic breath. So this is our full yogic breath. So from here, We're going to allow for our hand to rest onto our lower tummy area, So below that belly button. And this area, As we take our inhale, Expand. So when we're ready, Let's inhale into that area, Feel it rise up. Keep the inhale going as it comes into the chest. And then all the way up to our collarbones. And then on the exhale, We're going to breathe out of the collarbones, Breathe out of the chest, Keeping that tummy all the way up to the sky until we exhale that last bit tummy comes down. Let's inhale. Tummy floats up. The breath continues into chest. Up to collarbones and on the exhale allowing the collarbones to sink down just to sink down and that tummy sinks down So let's stay working with this breath. So we're inhaling, Filling from the bottom of the lungs to the top. As we exhale, Empty and from the top down to the bottom, That tummy floats down last. Let's stay with a few more of these breaths. You don't have to hurry the breath. Just allow it to take as long as it takes. And that's going to be one more in your own time. And just allowing that hand to release down from the tummy. Just let breath come back. To a completely natural breath and just pausing. Noticing how we feel right now. Maybe That diaphragmatic breath, That full yogic breath has changed how we feel. Perhaps in the mind, Perhaps in the body. Maybe it hasn't. And then when you're ready let's gently blink eyes open if we chose to close them. The legs are outstretched. We're going to bend our knees. So today we're going to be thinking about synchronicity. So we're going to be synchronizing breath and movement. So it's really nice to tune into the breath before we do anything, Which is what. We've just been doing. So from here, Let's draw knees towards the chest. And I'm going to invite you to allow one hand to rest onto each knee. And we're going to work with Appanasana, Which is a really good way of linking breath and movement. So on the inhale, Let's allow knees to move away to an arm's length, Making space in the front of that body for the breath. And then on the exhale, Squeezing those knees in as we feel that breath leave in the body. You might notice tummy squeezes first this time. Inhale, Breath moves away. As knees move away, Breath draws in. Exhale, Knees hug closer. Breath. Exhales. Now stay with those breaths. I'm just going to invite you to work with the inhale. And the exhale. I mean, We don't have to hurry through this. We can allow the movement to last as long as the breath. We're working that sense of. Synchronicity between breath and movement. When we synchronize breath and movement, It can bring us to a place where we are. Fully focused. On what's happening in this present moment. So it's a really mindful way of practicing almost a move in meditation. Let's go with one more. So we inhale, Knees move away. Exhale, Knees draw towards the body. And then on the inhale, Let's allow for those legs. To lengthen out to bring feet down to the earth and we're going to take a nice big stretch here So let's allow for arms to reach overhead on the inhale. Feel that length through the body. We're going to keep breathing while we're stretching. Maybe pointing toes to get a little stretch through the front of the feet. Maybe pushing your heels away to stretch through the back of the legs. Take another breath here, Really feeling that expansion in the body, The inhale. Getting nice and long. And on the exhale, Let's allow arms to gently release down by the sides of the body. We can take a little bend into the knees, One small place in feet onto the earth. From here, We're going to take a little movement into hips because we've got some nice hip poses later. We've got a bit of warrior going on today, Warrior two. So let's draw knees into the chest. We're going to keep our big toes together. And once again, We are going to work with that breath. So let's take an exhale as we allow knees to move away to each side like butterfly wings opening. Inhale, Bringing those knees back to neutral. Just going to work gently with the breath little engagement in solar plexus just to keep that stability in the body exhale butterfly wings open out inhale drawing them back to center Just going to carry on with that sense of moving with the flow of breath. And again, No hurry. Exhale as those hips. Stretch maybe a little, Inhale as they drop back to center. Lovely. And as we work this, We're working quite a lot of the muscles. Our abductors and our adductors. As we take the legs out. We are working now. Abductors. And as we take those legs in, We are working our adductors. There's a machine at the gym that does this, But. . . We can just do it like this. Let's go with one more. Exhale. Inhale. And then from here, With those knees at center, Let in feet come down to the earth. We're going to take one more nice big stretch. So when we're ready, Let's allow our legs to lengthen out, Reaching arms overhead. Maybe have a little wiggle from side to side if that feels good. And on the exhale, Let's allow arms to gently come down by the sides of the body. Nice. So we're going to allow a bend in the knees. I'm going to invite you to come to seated. Maybe you want to rock and roll from tailbone to the crown of the head a few times before we come up. Or maybe you'd like to roll to one side and find your way up. I don't mind how you get to seated. But when you get there, Let's make sure sitting bones are rooted down. So you can always pop yourself onto the edge of a block if you wish to. So from here, Making sure that we feel that nice length up through the spine. And we're going to work with a little bit of cat-cow. So again, Really nice mindful movement to pair with breath. So that's synchronicity. So when we're ready, Let's allow for length to come through the spine before we start. And on the inhale, Let's allow sitting bones to tilt out the back. Tummy comes forward. Chin can lift. Shoulders soft. Keep length through the back of the neck, Maybe looking up. On the exhale, Tilting those sitting bones forward, Drawing solar plexus back, And then slowly allowing the slouch down, Maybe looking towards your feet or your belly button. Let's keep working with the breath. Inhale. Getting that spaciousness. Across the front of the body and the exhale, Squeezing that air out, Maybe feeling a stretch through the back of the body. So I'm going to invite you to maybe close your eyes and just work with that breath. Comparing the breath and the movement, That synchronicity. We don't have to finish the breath because the movement is finished. What we can do is we can slow down the movement to last as long. As the breath. All right, Nice. Let's take three more in your own time. No rush. And then taking our last one and again there's no hurry Keeping the shoulders nice and soft. And then when we've taken that exhale, Let's gently bring ourselves back to neutral, Maybe opening the eyes if we chose to close them and perhaps rolling shoulders back a little just to get that sense of loosening into the top of the body. Really good. So from here, Let's change across our legs, Bringing the other foot in front if we've chosen to sit across legs. And we're going to take. A little bit of a twist here so let's allow hands to come to the heart lengthen up through the crown the head nice soft shoulders and on the exhale we're going to twist over to the right and as we do this can we exhale from that tummy area inhale coming back to center it's almost like ringing the bottom of a balloon out Exhale over to the left. Inhale. Back to centre. So let's keep working with that breath. Exhale. Inhale. Exhale as we twist. Inhaled. One more each side just in your own time. And when we've reached center, Just pause in. Let's allow hands to release. And we're going to take legs out into a big V shape, Just allowing for. . . Those legs to come into a v now if it feels comfortable we can allow legs to be very straight with feet flexed if you want to keep a softness in those knees you can and we don't have to flex feet just working with what feels good so we're going to take a little bit of a lateral bend here So when we take our lateral bend, We're going to take hands to heart and we're going to sway with our bend. So keeping that solar plexus engaged. On the exhale, Let's start to sway to one side, Keeping both sitting bones down. Inhale to center. Exhale, It'll sway over to the other side. So can we get tall with that inhale in between each of those sways? Lovely. Inhale. Exactly. Really nice. And then let's go once more over to the second side. Inhale up to center. Nice stuff so from here let's allow arms to come down onto the earth or hands to come down or fingertips even we're going to take an inhale reaching up with the right arm Feeling that length, Really inhale, Feeling that stretch. Exhale, Little lean. Don't have to come too far, Soft shoulders. Lovely. Inhale coming back up. Exhale, Arm comes down. Same the other side. Inhale, Reach tall. Exhale, It'll lean, Shoulder soft. Inhale, Coming back up. Exhale arm comes down we're going to take one more of these each side inhale X. Inhale. Exhale one more this side. And just allow the arm to relax down as we exhale. And we can bring those legs. To a crossed position once more. So from here, Just a little few hip circles. Let's just generally go one way. Notice how it feels. And then let's reverse going the other way. Lovely. And then maybe going once the opposite direction. Coming back to neutral and from here we're going to find our way up to standing so i don't mind how you get there You can get there any which way you please. We're going to find in Tadasana to start off with. So let's allow for those feet to root down. Maybe spreading toes out, Gently laying them down. Find your focal point, Find your dristi, Something that isn't moving that you can just softly focus on. And from here, Perhaps you'd like to bring that hand to the tummy once more or maybe you'd just like to observe that breath there. Closing the eyes if it feels good. And we're going to take that nice diaphragmatic breath. We can keep softness in the knees if we wish. So on our inhale, Tummy expands, Expanding that breath up to the. . . Chest all the way up to the collarbones. Keeping that tummy expanded, Exhaling from collarbone to chest and then tummy draws in last. Let's work with that breath. Inhale, Fill in from the bottom of the lungs to the top. Exhale, Empty and top all the way down to the bottom. Two more of these breaths. And then after that second or third exhale, Let's release, Focus on the breath. Just allow for those feet to feel grounded. Pause in here for a moment. Maybe noticing. If we feel that we are shrinking a little on the inhale by maybe allowing for that breath to feel like it's moving up to the crown of the head Finding that height, Exhale. One more breath. Inhale all the way up to the top of the head. Exhale down into the feet into the earth and then when we're ready let's gently blink eyes back open if we chose to close them And we can release off. Okay. Lovely. So from here, We're going to work a little bit into a warrior sequence. So let's set up for warrior, Allowing for feet to step apart, Maybe a legs length, Whatever feels comfortable for you. You can keep it short stance if that's what feels good today. But let's make sure that the sides of both of our feet are parallel with the short sides of our mat. And it might look like your feet are turned in a little if that's the case. And that's absolutely fine. So we're going to again. Think about that kind of length through the spine. So let's allow for our left toes to turn to the left, Checking in whether you want a heel aligned within step or heel, Whatever feels more comfortable. And let's take hands to hips. Now, We don't want one hip on down. We want those hips level, But they might face a little bit towards the inside of that front leg. That's absolutely fine. Now, When we're here, We're going to try to keep like a plumb line from the crown of the head down to our tailbone. Upright and on the exhale let's bend the front knee no further than the ankle okay so we're nice and strong here still upright we're not leaning forwards or leaning backwards little engagement in that solar plexus so we're going to come into warrior two so when we're ready let's float arms up and out shoulder height with the shoulders relax and then spread those fingers out so we're making that a sense of um really active hands palms facing the earth some dancing warrior so we're going to work one movement per breath So let's take an inhale here. On the exhale, Back hand comes down, Front palm turns, The sky take a little lean backwards. Lovely. Reverse warrior, Keeping the bend in the front knee. Inhale, Coming back to warrior two, Both arms out. Exhale, Bringing forearm to the front leg, Reaching over, Palm facing the earth, Side angle pose. Lovely. Inhale, Back to warrior two. Exhale, Reverse warrior. And we can let that arm kind of float in front and flow if you like. Inhale, Warrior two. Exhale. To our side angle. Maybe that arm reaches. Over to the left inhale And then take two more. Exhale, Keeping that band in the front knee. Inhale. Exhale into our side angle. Not. Inhale warrior two and then one more just in your own time. Working with that breath. Really nice. And then we're going to inhale, Finish in our warrior two, Arms outstretched. Maybe looking over that front hand or over the front knee. Exhale, Allowing arms to come down, Hands can rest on two. So we're going to lengthen through our front leg. And from here, We're going to come into a little bit of triangle pose. Now, When we come into triangle, We don't have to keep those hips completely facing the front. If the bottom hip wants to come under and the top hip wants to roll forward a little bit, Let it. We're going to go with that path of least resistance, But we're going to keep length through the spine. We're not going to compromise there. So let's engage solar plexus. Let's inhale, Get tall. And then on the exhale, Taking a little lean towards that front leg, The left. Really good. So we're coming as far as feels good. Then on our inhale, We're going to allow top shoulder to roll back a little, Opening that chest towards the sky. Really nice. Now, If it feels like you want to, May you release bottom arm down, Top arm up. Two breaths here. Inhale, Feel long through the crown of the head. Exhale, Shoulder soft. Really nice. One more breath. Inhale. Exhale lovely let's allow arms to come down so hands come to hip We're going to exhale, Soften through the front knee. Inhale, Coming up, Back to our warrior two legs. And then let's inhale, Lengthen through the front leg once more. And turn all of our toes to the. . . Alongside of the mat. So from here, We're going to work into a forward fold. If you want to step feet just a little closer, By all means, Please do. But we are going to get a generous bend into our knees when we forward fold. So again, Engage in solar plexus, Bend in those knees, Hands can come to thighs or hips. And we are going to hinge, Hinge, Hinge. Now, If you want to stay halfway, You can, Making space between the crown of the head and the tailbone. If you want to come further down, Really generously bending those knees, Everything to maybe hang out. Head can come down. Maybe we take a little shake into that head to release tension in the neck. Let's take a couple of breaths here. Exhale, Maybe allowing for that sense of gravity to feel like it's pulling you down towards the earth. So again, We're still working with that breath. Inhale, Feel like there's space in the body. Exhale feel like this softness gravity just generally encouraging you down let's take another breath here And then on our next inhale, Maybe hands come to thighs. Perhaps we come halfway up with a generous bend in those knees. Inhale, Find length through the spine. And then again, Generously bending those knees, Pushing up. Until we find ourselves all the way out, Maybe rolling shoulders back once more. Great. So from here, We're going to work our warrior and triangle sequence, The other side. So let's turn our toes on the right to the short side of the mat. And again, Checking in. Heel might be in line with that back foot instep or that back foot heel, Whatever feels good. Allow those hips to go where they want. So maybe the hips kind of face the inside of the front leg a little, But make sure they're nice and level. So again, Length up through the spine. Exhale, Let's take a bend into the front knee. Further than the ankle so we feel like we're nicely kind of rooted down. Feeling that solar plexus engage. And on the inhale, Let's float arms up, Shoulder height, Spreading those fingers out, Palms facing down. Relax shoulders, Warrior two. Beautiful. Now keeping that bend in the front knee. On our inhale, We're going to grow tall. On our exhale, Let's take it into reverse warrior, Leaning back to the left. Lovely. Inhale through warrior two. And let's exhale, Find it into our side angle. No. In the head. Exhale, Reverse warrior. Inhale back to Warieti. Exhale, Side angle. Dancing warrior, Inhale. Warrior II. Exhale, Reverse, All right. Feeling that length through the body. Inhale to warrior two. Exhale, Side angle. Back to Warrior 2. We're going to work once more in your own time. Nice. And then on the inhale, It's no hurry, Finding your way back to warrior two, Shoulders soften. So let's exhale, Hands come down to the hips, Lengthen through the front leg on the inhale, Preparing for triangle. So let's really engage solar plexus. On the exhale, A little lean over towards that front leg, Towards the right. Getting to where we get to. Maybe that bottom hip comes under, Top hip comes over. And then on our next inhale, Rolling that top shoulder back, Finding length. Option to take one arm up, One arm down, Palms facing the front. Let's breathe here. Really nice. Inhale, Find length through the crown of the head. Exhale, Relaxing those shoulders down, Relaxing the face. One more breath. Inhale. Exhale beautiful and then let's bring hands back to the hips on the exhale bend in front knee inhale pushing all the way up And we're going to lengthen through that front leg and bring toes. To the front so feet are parallel now from here we're going to come into another twist so sorry another forward fold so if you have your block handy this is the time you may want it if you've got particularly long arms and you're not a t-rex like me you may not need it hand might come to the earth but we'll see where we get to so let's allow for a little softness in our knees and we're going to come halfway down so let's engage solar plexus and hinge hinge hinge okay when we're halfway down we may be able to take our hands onto that brick if we've got it might be on the highest setting or on a slightly lower setting but let's feel like we're making space between the tailbone and the crown of the head so we are one nice long line keeping that solar plexus engaged from here we're going to take a little bit of a twist so allowing left hand to rest onto the block or onto the earth if that feels more comfortable on the inhale we're going to peel that right arm up past the chest all the way up to the sky palm facing the right beautiful we might look this way we can keep a bend in the knees we can lengthen legs if that feels good see what how it feels in your hamstrings let's keep breathing feeling that sense of reaching tall So the plexus is still letting us find length into the spine. Doesn't matter if hips have gone a bit skew width. And then on the exhale, Bringing that arm down. And we can rest that right hand onto the brick. Lovely. So we're going to work the other side. So again, Finding that length through the crown of the head. This time, Left arm sweeps past the chest up to the sky, That twist going on, Palm facing the left, Active hand. Breathe in here, Really good. Inhale, Feeling like that arm is reaching up. Exhale, Shoulders soften a little, One more breath. Lovely poses. And then on the exhale, Let's bring that arm back down. We can rest the hand onto the block. And we're going to then allow for our toes to turn out, Heels to turn in. I'm going to invite you to bend your knees and we're going to come up. Into our upright position once more OK, So from here we're going to work a little bit of goddess. If you don't want to work with goddess and you'd rather take chair pose, Then that's absolutely fine. And we are going to have what I've termed the campanology goddess. So we're going to do a bit of bell ringing. Now, Bell ringing is something I've never tried. I used to have a student whose hobby was bell ringing. I only found out when she filled in a UCAS personal statement. With bell ringing, It's very important you let go of the rope, Apparently, Otherwise you end up in the belfry. So what we're going to do is we're going to think about that kind of sense of pulling down. So we're going to inhale, Reach up, Exhale, Pull down, Let go of the rope, Inhale, Reach up. So it's going to be that kind of big movement where we're going to have to use our knees to pull that bell down, That rope down to ring the bell. So let's allow solar plexus to engage. Inhale reach up Exhale, Bend in. Inhale, Sweeping arms out, Coming up. Exhale. Inhale. Exhale. So we're going to take three more in your own time. Last one. Then inhale, Reaching up. And then we can just allow arms to float down. Really good. So from here, Let's bring feet parallel. You can walk. Heel toe jump feet together whatever feels good and we are going to find tadasana once more in my chair yoga class today i have got a lady who does do bell ringing and i said is it hard work she went if you're doing it wrong it's really hard work so if that felt like hard work you were doing it wrong so let's allow solar plexus to engage beat. Rooted down, Softness in the knees, Find your drishti, Find that focal point. Now from here, We're going to take A half sun salutation. So let's allow hands to rest at the heart. Working with our breath. Inhale, Reach up. Exhale, Soften elbows, Soften knees, Coming down. Inhale halfway up. Exhale down. Inhale, Sweeping arms out as we push all the way up. See the thumbs? Exhale, Hands come back to the heart and just pause in here for a moment. Just noticing that breath. Maybe we can take. . . That sense of length up through the crown of the head. Exhale, Rooting down. One more breath. Really good. And then from here we're going to find ourselves into a nice forward fold Uttanasana. So maybe hands come to the hips, Soften it into the knees. Solar plexus engages. And let's hinge, Hinge, Hinge. So we can come down as far as feels good for us. Maybe you want to come down all the way. Maybe you want to stop halfway. Whatever feels good. And just allow head to relax down if we're all the way down. Arms might gently relax down. Hands might touch the floor or rest onto the shins. Whatever feels good. Softness in those knees. And once again, If balance feels good, Perhaps closing your eyes and we're going to work with that breath. So on the inhale, Maybe feel like we're making space into perhaps the lower back or the back's legs or the neck or the shoulders. Exhale, Allowing for that sense of gravity to attract us towards the center of the earth. Let's take three more nice deep breaths this way. Inhale. Spaciousness. Exhale. Gravity just gently drawing you down we're not going to force anything all that to happen. Really nice. Then when you've taken your next breath, I'm going to invite you either to bend the knees generously, Engage solar plexus and hinge up. We can come to a little crouch, Lifting the heels, Allowing yourself to come down only if knees are happy to do that. Perhaps pause in here for a moment. And then when we're ready, We're going to allow ourselves to come to a seated position, Legs lengthened out. Now, Perhaps it would feel. . . Quite nice to take your sitting bones onto the edge of a block. If that's right for you but otherwise we are going to allow sitting bones to root onto the earth so let's take a little bend into our knees Feet come to the earth. And let's take a hand onto the outside of each thigh. On the exhale, Let's bring those knees so that they're gently parting our butterfly wings again. So as the feet come together, So they can come to touch. And we're going to find a place where we feel quite comfortable. So if you want to have your feet quite far away, So you've got a very sort of tall diamond shape, You can. If you'd rather have the diamond going the other way, You can just find that place where it feels best for you. If you get a real kind of strain into that inner thigh groin area, We aren't going to rest hands onto the thighs. But otherwise, We can rest hands onto the thighs. You might want to bring fingertips to the earth if that feels better. So from here, Let's inhale, Get nice and tall up through the crown of the head. So that solar plexus engages. Exhale, Shoulders soften. I'm going to invite you to maybe close your eyes or just lower your gaze down to the earth in front, Keeping chin level with the earth. We're going to work with our breath. So on the inhale. Going to invite you to bring that breath to any way you feel like you need a little bit of space. It could be the hips, It could be the jaw, It could be the spine. And on the exhale, Can we allow those hips to just soften a little, Maybe giving up a little bit of gripping that you may have around the hips. And maybe the jaw they're thought to be related. Let's take three or four more breaths this way. Let's go for four. Inhaling, Drawing in the space, Exhale, Letting that softness happen. Two more breaths in your own time. When you've taken that second breath. Maybe just allowing eyes to softly blink open. Taking the hands to the outside of those thighs. On the inhale, Let's give those knees a little help together. Let's lengthen legs out. You might want to give them a little stretch. Perhaps you'd like to just lean back into the hands and give them a roll out to each side. Perhaps a little jiggle, A little wiggle, Whatever feels nice. And then from here, We're going to find our way down to a supine position. So if you do want to pop in any extra layers, Make your Shavasana preparations. Now's a good time. We're not going to come to Shavasana quite yet, But if you want to have everything ready so you don't have to get back up, Then by all means, Please organize that, Whether it be playlist, Lighting, Having blankets nearby, Popping socks on, Whatever feels good. So let's find our way into a supine position. So you may want to allow for a little wiggle between shoulder blades, Get that space, Perhaps lifting the head up with your hands, Tucking chin towards the chest and gently laying that head back down. So we really feel that kind of connection with the back onto the earth. We're going to take a little bit of a twist here so i'm going to work just very gently um with our twist dynamically and then we will pause and take a static twist so let's take arms out either into a big t-shape or cactus arms with palms facing up shoulder height and then when we're ready on the exhale just allowing those knees to gently float down to one side doesn't matter which side Inhale. As they gently float to centre, That solar plexus can hug back a little bit to help power them up. On the exhale, Let's take them over to the other side. So this is going to be really slow. Because again, We're not cutting that breath short. Inhale to center to allow for The fact that the movement's ended, We're going to slow the movement down. So that it lasts as long as the breath. Maybe noticing if this feels different to when we work quickly. Perhaps it does, Perhaps it doesn't. Perhaps you don't care to notice. That's fine. Really nice. So just working. Into gentle movement that goes with the breath. And then next time we come down to the first side, We're going to pause there. Just allowing the knees to stay there. Maybe turn in the head in the opposite direction to the knees only if it feels good in the neck. You can keep your gaze towards the sky if it doesn't feel good. I'm going to invite you to really Breathe in space. That area maybe across the hip all the way to the armpit and on the exhale can we soften into the body Let's take another couple breaths. And then bringing the head to neutral. Little solar plexus engagement let's draw those knees up to center On the exhale, Let's take those knees down to the other side. And maybe again turning the head in the opposite direction to the knees if it feels good. Maybe closing the eyes and again, Pause in here, Inhaling, Making that space into that top part of the body. From knee or hip, Maybe to armpit or fingertip. On the exhale, Just softening. So again, Even though we're static, We're still kind of synchronizing. That sense of breath. And activity in the body. Making the spaciousness on the inhale. Allowing for the sense of release, That sense of ease on the exhale. One more breath. And then on the inhale let's bring head to neutral. Little engagement in the solar plexus, Drawing those knees up to centre. We're just going to draw knees into the chest one more time. So we're going to finish where we started today, A little bit of apanasana. Her hands just resting onto the top of the knees. Inhale as the knees move away from the body. Space in the front of the body for breath. Exhale as we squeeze the air out, Hugging those knees in. Let's take a few of these breaths. Inhale. Exhale. And if you feel you want to, Maybe bring in nose to meet the knees on the exhale. And then now in head and shoulders to relax down on the inhale as those knees move away. And then maybe allowing for the little rock from side to side. So we just gently hug maybe around the shins or between calves and thighs. I'm into neutral. I'm going to bring feet back down to the earth. You may want to take a nice big stretch or whatever movement you wish. And then let's prepare for Shavasana. So maybe covering yourself over with the blankets, Whatever feels good. Finding that comfortable position to be in for relaxation today. And perhaps you want legs outstretched. Perhaps you want knees bent. Perhaps you want feet onto a bit of furniture, Legs up onto a wall or a piece of furniture, Whatever feels good. Let's just allow ourselves to. Find that position where we know we can rest out. And again, Softening into that area between the shoulder blades, Maybe tucking chin a little. And just allow yourself to find that place where we're just going to be with ease for the next few moments. So let's allow for the whole of the body to rest down. Onto the props, Onto the earth, Wherever we are resting. Just surrender the weight of the body. Just feeling completely supported. At this moment. I'm going to invite you. To start to bring awareness to your breath. So maybe. . . You'd like to come to that full yogic breath, That diaphragmatic breathing once more. We don't have to take really deep breaths. Just keeping it comfortable, But maybe feeling that breath draw in to the tummy first and then fill up to the very top of the lungs near the collarbones. And then on the exhale, Feel we're emptying from the top near the collarbones all the way down to that tummy as it gently sinks back last. Perhaps allowing that breath to fill bottom to top. Empty top to bottom. And I invite you to stay with that sense of the breath. Inhale. And the exhale. And as each breath flows in. Notice the sense of spaciousness. It's drawing it into the whole of that. Torso. As the breath leaves. Maybe allowing for that sense of any. . . Stale air left in the lungs to leave. So when the next inhale comes in, You feel. Just gently refresh. Maybe that breath also brings in a sense of spaciousness to the body. On the exhale, Perhaps tension leaves. Maybe it draws spaciousness into the mind. And on the exhale, Any clutter in the mind leaves with that breath. So perhaps you'd like to stay here with that. Full yogic breath, That diaphragmatic breath. Perhaps you'd like to just allow yourself to let go of that breath and just let your breath be completely natural without focus. Maybe give yourself permission. To be here without effort. Just allowing yourself to be at ease for the next few moments. Now just allowing for that focus on your breath. Start to Let the breath draw in a little deeper, Just a natural, Deeper inhale. Let me exhale. It's Latin that sense of energy that maybe drew in, Move around the body. Perhaps taking another couple of nice inhales, Drawing in. Sense of renewed energy, Freshness. Exhale. One more breath this way. And then starting to let fingertips and toes just take some nice gentle movements. Allowing for that sense of bringing the body back. To move to here to now and then maybe taking a stretch maybe hugging knees in whatever feels good is making those movements that you wish to. Just let everything. . . Thought to be ready. To finish our practice. So when you feel ready to, Let's find our way to a seated position once more. And we're going to close our practice with a nice deep breath so let's rest hands at the heart and again movement and breath synchronizes here one breath per movement so on our inhale reaching up and out And then as we exhale, Allowing nice hands to come back and rest at the heart. Namaste. Thank you so much for practicing with me today.