Sunbeams Oh Sunbeams Hatha Yoga Full Hour Class

Let the sun shine with this practice. Props needed: a block for sitting, and a blanket to pad your knees.

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 let's find ourselves into a nice comfortable supine position. Remember, You can have legs outstretched or maybe have your knees bent and let the feet rest onto the floor. Whatever feels good for. . . The lower back for the rest of the body at the moment. Perhaps have a little wiggle between shoulder blades. Get those shoulders down. Perhaps tuck in chin a little to find length through the neck. And wherever we find to just be in our position to settle. Let's allow ourselves to just feel like we're relaxing down into that position. I'm going to invite you to start to allow yourself. To think about the inhales and the exhales. Just gently allowing that breath to draw in. And exhale as that breath leaves. And keeping the breath in and out through the nose if that is comfortable for us today. As we inhale. Maybe feel like we're drawing in. Sense of spaciousness to the body. On the exhale. Perhaps feel like you're letting. . . Any tension, Anything that you don't want to keep with you at this moment in time. Just release with that breath. Staying with the inhale. And the exhale. And as that breath flows in and out. As you feel that sense of the breath expanding into the body. And gently deflating. Just start to allow for the breath to help. The mind to settle too. So maybe with your next few breaths, We can draw a sense of spaciousness into the mind. But in a full stop after everything that's happened today. And let's make a little bit of space. The exhale, Maybe breathing out any clutter, Any that we don't need to attend to this moment in time. Just letting yourself draw in. That's space, Body and mind. Exhale. Let in clutter, Let in tension leave. Just letting yourself stay with another couple of these breaths. And then on your next exhale, Taking your awareness down to your feet. Going to take a little scan of the body. It's just checking in. Toes and the feet. And course. Calves and shins. Up to our knees and thighs. Checking in with a hit. And the pelvis. Checking in with the waste. Around the front of the waist, The sides and the back of the waist. Moving that awareness up your spine. To the rib cage as it wraps around the sides of the body to the front of the chest. And then the whole of the body, Including the area just above our navel, Our solar plexus. Taking the awareness now to our hands, Our fingertips. Palms of the hands and backs of the house. To our wrists, Forearms. Elbows into the tops of our arms. Letting that awareness move up our shoulders to our neck. And then to the back. Of the head, The base, The skull. Into the lower jaw. Just allow for that awareness to move all the way up your head, Past your ears. Past the features of your face, Past the back of your head. All the way up to the very top of the head. And then letting go of that. Scan of the body and that focus of the breath. And maybe allowing eyes to gently blink open if you wish to. So let's allow knees to draw into the chest. And we're going to start with a little bit of spinal rockings, Perhaps hugging around the knees or between calves and thighs. Let's take a little rock from side to side. And maybe as you take this rock in, You find that there's an area that you kind of want to give a little bit of focus on. So perhaps just concentrating on that area for a moment. But otherwise, We can rock. To invigorate. Maybe breathe it into the back of the body so you feel that expansion. You want to feel like the body's melting down instead. Just. . . Take whatever feels right for you. Lovely. And then let's gently come back to neutral. Now from here, We're going to keep knees together. And big toes together hands come onto the knees and we're going to work into hips so we're going to work a little bit of a butterfly movement sorry just moving down my mat so i don't bang my knee so keeping those big toes together on the inhale allow those knees to parts like butterfly wings opening out and on the inhale let's bring them back. To centre. So we're gonna work with our breath. A little engagement in that solar plexus just above our belly button just allows us to feel stable while we work these movements. Inhales. And exhale. So we just gently. Warming up a little into those hips really nice let's go with one more Inhale. Exhale and then from here if you want to take those knees into opposite direction circles a couple of times just because it feels familiar by all means please do And we can change that direction. Lovely. And then from here, Come into neutral. We're going to bring feet down onto the earth, And we're going to take a nice full body stretch. So when we're ready, Let's reach the arms overhead, Maybe pushing the heels away, Maybe pointing to the toes, Perhaps doing a little bit of both. And then when we're ready, Releasing that stretch. Allowing arms to come down. We're going to take a little bend into the knees once more, Drawing those knees towards the chest and just another little gentle rock from side to side for a moment. Maybe we started to feel like we're kind of settling into. . . This sense of the spine. In a bit more supple. Then let's allow ourselves to come to neutral. And I'm going to invite you here to either rock and roll, Tailbone to crown of the head, Up and down the body to come to seated, Or you can roll to one side and bring yourself up to seated, Whichever way feels best for you. So we're going to find our way into a seated position with legs lengthened out today. So if you do want to pop yourself onto the edge of a block, Then by all means do. But we're going to work into a teepee twist. So let's take a little bend into our knees. Feet can be onto the earth, Or you may like to have a block underneath the balls of your feet and heels be down to see what feels best for your ankles. Let's get up nice and tall. So solar plexus engages here. Going to take our inhale. Arms float up and on the exhale, We're going to take a twist to the right, Touch down. Maybe one hand touches the outside of the leg. Let's inhale, Come back up to neutral. Exhale, Taking that little teepee twist the other way. Lovely. So let's just keep working with our breath. The inhale, Find it in length. Exhale, Take in the twist. Alternate inside. Really nice. And this is quite a nice big. . . Movement with the arms. Good bit of rotation in the spine. One more. Lovely. And then on our inhale, Let's come back to center. We're just going to allow the arms to open out into a big kind of circular movement to bring them back down to the earth. Lovely. So from here, We can sit cross legs, A little more familiar. For our next few movements. So we're going to take a bit of a lateral bend here. Now, When we come into our lateral bend, We're going to get you to think about sitting bones really rooting down. So we're going to imagine that we've kind of velcroed sitting bones to the earth. Keep that length though, So let's allow solar plexus to engage, Hands come to the heart. Start off with, We're going to start swaying. So just going to just allow those sways to happen. You don't have to go too fast unless you feel you want to, But don't make yourself seasick, Please. Just allow for those gentle And it sways and just focusing on those sitting bones that we are swaying away from. Sometimes it takes a little bit more concentration. Sometimes the sitting bone that I'm thinking about, That eye winks on that side for no apparent reason. Strange how these things are connected. Lovely. And then next time we come over to the left, We're going to allow for that arm to come down. Inhale, Reaching up and out to the right. Exhale, A little lean over to the left. Shoulders soften down here. I'm going to get you to really root down through that right sitting bone. Let's keep our breath flowing. Nice inhales and exhales. Steady, Steady breath. Really good. Let's go with one more. Really nice and then arm comes up towards the sky imagine someone lifting us up so we feel nice and tall floating that arm back down really nice let's bring the other foot in front So we might feel nice and long one side, But slightly shorter on the other side. Let's correct that. So let's allow hands to come to heart, Sitting bones, Root down. So the plexus engage, Little sway. Take him the sway. Lovely. And then when we're ready and we come over to the right next time, Let's allow right hand to come down. Sweeping left arm out, Left up. And then that little lean over to the right. Shoulders relax down. And let's root through that left sitting bone once again. So we're getting that length through the side of the body again. Nice inhales and exhales. Steady, Steady breath. Keeping that breath flowing. Really nice. One more breath here. And then reaching up to the sky, Feeling someone lift us, And then coming back to neutral. We can take a little jiggle into arms, Into shoulders, Have a shimmy, Whatever. Feels good. So let's change the cross of our legs once more. And from here, We are going to take some sunburst breaths. Now, When we come into our sunburst breaths, We think about the inhale being one complete movement, The exhale being one complete movement. So this is more familiar right at the end of the class. Generally, We do one of these. But we are thinking a little bit about sunshine today, Dare I say. So this is where we're at today. So let's take hands to the heart, Nice soft shoulders. Us engaging. So on our inhale we're going to reach up all the way out down making that kind of sunburst all the inhale happening On the exhale, Hands float back up. And then down to the heart. Okay, So let's work four more times in your own time. Inhale. Exhale. This takes a lot to moderate the breath. Three more. Two more, No hurry. And let's go with our last one, That inhale, Let the sun rise. And the exhale a little bit like the sunset. Lovely. Let's allow hands to rest at the heart. Just pause in when we've finished. Our five. Lovely. And then we're going to clasp our fingers, Start circling, Rest. So we're going to walk into. . . Warming up wrists a little. And then maybe you'd like to change direction Alright, Are you not? And from here we're going to allow our arms to come out cactus arms and we're going to squeeze and flick squeeze and flick squeeze and flick so we don't have to do this super fast this time we can just squeeze and flick at our own pace I was reading an article and it said doing this for a minute is really good. And I was thinking, A minute? No, I don't think I could get a minute. I might try and do a video where we do it for a minute. And then fail terribly. You'll never see it. So from here, Let's shake them off. Flap up and down i think that was about 15 seconds maybe and it's made me hot so from here we're going to find our way into tabletop so if you do like to have padding underneath your knees please do have your pad in at the ready. And we're going to work with just a regular cat cow today. We're not going to do anything fancy with our cat cow. So let's allow for knees to be underneath our hips so we've got that nice alignment. Hands can be underneath shoulders. Maybe they want to be a little bit further forward, Maybe a little bit wider. Just see what feels good. And as always, We're going to think about. . . Our shoulders and our ears. So we're just going to allow for our neck to feel like it's growing out of our shoulders. So we've got that sense of just a little bit of elongation space there. So I'm going to invite you to close your eyes if you're happy to do so. And then on our inhale, Sitting bones can tilt up, Tummy can drop down, Maybe shining that chest forwards a little, Maybe chin lifts just a little, But we're not going to kink the back of the neck. On the exhale, Sitting bones tilt down drawing that solar plexus up towards the sky maybe have a look between your knees towards your feet or towards your belly button Let's keep working with our breath. Inhale. As we allow for that. Cow tilt, That dropped spine. Exhale as we take our That stretch like an angry cat. Let's stay with our breaths. Feeling that sense of movement And I'm going to invite you with your next few breaths to really think about pushing down through the hands. So we're really connecting with the earth. Then with your next few breaths, Think about pushing down through the hands and also through the shins and the fronts of the feet. So we get almost that sense of energy. Rebounding from the earth coming back up into the body. So nice active. Cat cow. Lovely. Let's go one more in your own time. There's no hurry. And after that, Next exhale. Inhale, Come into neutral. We're going to find our way either into child's pose or an alternative if that feels better for you. You might want to give wrists a little bit of a. . . Rub, A little bit of a wiggle, And maybe stacking fists, Resting the head onto the hands, Or bringing the head down to the earth if you've chosen child's pose. Whatever feels comfortable. So from here, Let's take some nice deep breaths. Feeling the inhale, Drawing in, Feeling the sense of spaciousness. And on the exhale. Allowing for that sense of a little release. In the body Inhale, Find in space. Exhale. Find in softness. Let's take two more. My steady breaths. Very nice. And then we inhale. Let's gently allow ourselves to peel up. We can come to a kneel or a high kneel, Rolling shoulders back. Okay. So we're going to come to a kneeling sun salutation. So if you are happy to kneel but you want some padding, Let's get our padding ready. We're going to come to a high kneel. If you would prefer to sit in a chair for this, Then by all means do place yourself into a chair. So just come into. Whichever position is going to be more comfortable for you. So I like plenty of padding underneath my knees. Otherwise, They moan at me. So when we're ready, We're just going to think a little bit about this sense of the spine being nicely aligned. So I'm going to invite you just to draw solar plexus back a little. So we get that not rather than rather than poking our bottom out, That kind of feeling of the spine being nicely aligned. Forwards into what is sometimes called proposal position okay now if you're feeling at all wobbly you can always tuck back toes under so that can really help with stability but we are going to maintain our own stability here by thinking about the sides of our hips i'd like you to feel like you're squeezing the sides of the hips together they are your gluteus medius that you're using they give you that kind of Let's allow our hands to come to the heart. Inhale, Let's reach up, See our thumbs. Exhale. We're going to take a twist to the right, Opening those arms out like we're going to give someone a really big hug. Lovely. Inhale, Sweeping arms back up. The center exhale opening out to the left this might be feeling a little wobblier okay Inhale, Coming up. To neutral so this time we're going to allow for our right arm to come down by our thigh or by our leg inhale reach up with the left arm exhale it'll lean over to the right pause here Let's take a breath. Lovely. Sweeping that arm up as we come up to center. This time left arm comes down, Reaching tall. Exhale, Little lean over to the left. This is where balance really does get challenged. Inhale, Sweeping up. To center we're going to put pans together exhale down to the heart lovely and we can release and we're going to swap knees so let's bring that knee down and if one knee feels okay doing it the other knee doesn't you can always sit for one side doesn't really matter it's all whatever feels right so from here exactly the same let's allow for that left leg to step forwards maybe noticing if we are nicely balanced on this side or if we need That back toe tucked under. Let's get comfy. Okay. So, Solar plexus engages. Squeezing those glutes or the sides of the hips together. So, Gluteus medius. So, When we're ready, Let's take hands to heart. Inhale, Reach tall, See the thumbs. Exhale we're going to open out as we twist to the left Lovely. Inhale, Come into neutral as those arms come back up. Exhale, Let's twist, Opening out to the right. Inhale back to neutral. This time, Left arm comes down, Reaching tall. Exhale, Lean left. Beautiful stuff. Inhale, Sweeping both arms up. Come to neutral. Exhale, Right arm comes down, Lean right. Inhale, Sweeping both arms up. Palms come to touch. Exhale, Hands come down to the heart. Pause. And then we're going to allow for either And step up without using hands or step up however you feel you can. Okay. So. . . Really good. From here, Let's find our way into Tadasana. Into our Stand in. Mountain pose. So we're going to think about feet. And last week we talked about feet being little triangles. Well, It may be the week before now. I'm losing track of time. So thinking about the heels and the outer edges of the ball of the foot. So underneath the big toe, Underneath the little toe. Let's really root those places down. We can soften the knees a little if that lower back feels like it feels kind of a bit more comfortable that way. Solar plexus engages. Let's maybe allow our shoulders to roll back and perhaps palms want to face forward. Just see if we can get that sense of opening. Chin level with the earth. Maybe finding your drishti focal point to just softly focus on. Or you may like to allow your eyes to close. I'm going to. Get you to think about That sense of your feet rooting down. Then we're going to. . . Bring our awareness to our breath. So on the inhale, Maybe feel the breath moving from the feet. All the way up to the top of the head. And on the exhale, Bring in that awareness all the way down the center line of the body, Down the legs, Down into the earth. And perhaps you'd like to visualize that as a light. As it travels all the way up the body. Reaching the top of the head, Maybe beyond. Exhale. Let's bring it down. Lovely. Two more breaths this way. There's no hurry but when you've taken that second breath and then Light has reached the earth. On the inhale, Let's allow eyes to gently blink open. So from here, We're going to work into a half sun salutation. So let's take hands to the heart, Feet still rooted down. On our inhale, Reaching up, See the thumbs. Upward salute exhale softening knees softening elbows so the plexus engages let's hinge down come into a full forward fold or halfway that feels better inhale gonna come halfway up hands might come to size find length between your tailbone and the top of your head so we're really long through that spine Exhale, Coming down into that forward fold. Nice soft knees once more. This time we're going to sweep arms out as we. . . Power up. Inhale. Palms above the head. See thumbs. Exhale. Hands come back to the heart. Lovely. So we're going to take three more of these if you're up for it. Inhale, Reach up. Soft elbows, Soft knees, Hinging down, Solar plexus engaged. Nice deep forward fold. Inhale, Halfway up, Ardha Uta Nasana, Long spine. Exhale down into a forward fold once more. And then when we're ready, Sweeping those arms up, Pushing up, Coming to that upward salute. Exhale hands to the heart. Really nice. Next time, Just breaths. Inhale. Exhale. Inhale. Exhale. And I. . . Exhale. Really nice. And one more in your own time. I'm just going to pause for a moment with hands resting at the heart. Allowing ourselves to notice our heart rate. And then Let's gently release. And we can give those legs a little bit of a shake out. So quite a nice big movement, Our half sun salutation. So from here, We're going to take a little bit of warrior one and we're going to take a very similar movement. But we as we did it in our kneeling sun salutation, But we are going to take it with warrior one leg. So it's a little bit different in that sense with balance. So let's come to the near the top of the mat. Feet can be hip distance apart. It's always nice to be on train tracks for warrior one. Hips still face the front. We're going to take a step back with our right leg. OK, So just check in that that back heel is onto the earth. I'm going to invite you with those hips facing forwards to take a bend in the front knee and just check we can still keep that back heel down. So it might be a little bit of stretch into the hamstring. If it's too much, You can always just hop foot up a little. So from here, Let's engage solar plexus. We feel nice until hands come to the heart. Inhale as we reach up see the thumbs exhale we're going to take a little open out towards the left being in those arms open as we twist. Inhale, Back to center. Keep that knee bent. Exhale. We're going to open out to the right. Lovely. Inhale back to centre. This time, Left arm's going to come down. Inhale, Reach up. Exhale, Little lean left. Keep front knee bent. Inhale, Sweeping both arms up to center. Right arm comes down. Exhale, Little right lean. Really nice. Inhale, Both arms sweep up, Palms come to touch. Exhale hands to the heart. And then let's step forward. And just pause here. Find Tadasana. And then releasing those arms down. Okay. We're going to take exactly the same movement on the other side. So when we're ready, Let's take a step back with our left leg this time. And again, Let's check that that back heel is down. Hips still pointing forwards. Take a little bend into the front knee. So this is where we're going to be. So let's keep that back hamstring comfortable, But a little bit of stretch there. So we're not doing nothing, But we're not over challenging that back hamstring. So once again, Solar plexus engaged, Hand comes to the heart. Inhale into our upward salute. Exhale as we open out to the right, Taking that twist, Opening arms. Beautiful. Inhale as we come to neutral, Keeping the front knee bent. Exhale, Opening out to the left. Inhale back to center This time, Right arm comes down, Reaching tall. Exhale, Little lean over to the right. Beautiful work. Inhale, Sweep in both arms. Exhale, Left arm comes down. Lean over to the left. Inhale both arms sweep up Palms come to touch. Exhale, Hands down to the heart. And then let's step forwards. Bringing the foot down, Pause in here. Take a moment into Dasna. And then let's release those arms down. Hey, Really nice. You can shake it off. See how that feels so from here we're going to take a little bit of Tree pose. Now, Tree pose, Crowbarring it into the sunshine theme because all the trees start to kind of try to grow and come out when the sun comes out. So let's allow for those feet to root down. And once again, We're going to find our focal point, Find our dristi. This really does help with balance. Solar plexus engages. We've got that sense of lift and tall. We're going to take our weight over into our left leg. Take a little bend into the knee. Hip out and we can either rest heel onto the ankle keeping toe onto the earth or maybe foot wants to come to the calf or even up to the thigh wherever you want it to come to wherever we're at let's engage solar plexus Really nice. And then from here, Perhaps hands want to come to the heart, Shoulders nice and soft. So we're just going to allow ourselves to root down through that standing leg and then rise tall. Feel like we're trying to get our head in the sunshine, That canopy of the trees rising above it. Let's take another couple of breaths here Really nice. And then when we're ready releasing arms, Bringing that knee to neutral, Bringing foot down as we exhale. Really good. Nice control. So let's work the other side. So again, Feet rooting down, So the plexus engaged. Taking that weight, This time into the right leg. Little bend into the left knee, Turn the hip out, Choosing where we want this one to be. We don't have to be the same both sides. Yep, You can always use a little bit of wall or a chair or furniture. Engaging solar plexus hands might come to the heart shoulders soft now when we're here let's root down through that standing leg rise tall so we feel like we're almost being stretched and then we're doing our upward salute let's breathe here inhales and exhales really nice keeping that sense of Lent through the body. Again, Growing up towards the sunshine. Really good. And then on the exhale. Allowing arms to float down, Bringing knee to neutral. Let's bring that foot down to the earth. And we can have little gentle shakeouts here. Okay. Lovely so from here we're going to come to a half sun salutation but we are then going to find our way down to our tummy on the mat so we're going to do this at the back of our mat just so we've got a little bit of space to come forward. So let's allow ourselves to be here. Feet rooted down, Hands to the heart. Inhale, Let's reach up, See the thumbs. Exhale, Soften your knees and elbows, Solar plexus engage, Forward fold. Inhale, Halfway up. Exhale, Forward fold. And then maybe walking your hands forward, So we're going to come down past the knees, Feet uncurl. And then I'm going to invite you to just roll the thighs down, The pelvis, The tummy, And maybe just kind of feel like you're dragging your ribs forward a little to make that space between belly button and bottom rib as we come all the way down. Lovely. So we might feel nice and long in front of the body now. I'm going to work with a little bit of baby cobra today. So let's bring our hands underneath our armpits. So elbows are away from the mat. And I'm going to get you to bring those elbows and kind of give them a bit of a squeeze in towards the body. So we're kind of squeezing them towards the rib cage. Chin tucks down a little towards the chest so we get that length through the neck. Did in our cat cowl. Feet can be hip width apart. The fronts of the feet are on the mat. So if we just painted our toenails, There'd be 10 little impressions of our toenails on the mat. And we're going to allow for those legs to engage and our glute to engage, Pushing the feet down. On the inhale, Without pushing through the hands, We're going to float up head and chest just as far as they want to come. And it might only be a little way. Exhale let's bring them back down Lovely. So we're really working the muscles here. Inhale, Floating up. Really good. Exhale. Floating down. So let's take three more. Inhale. Keeping that engagement in the legs, In the feet, In the glutes. Exhale. Two more in your own time. Remember, We're not pushing through the hands. We're just relying on the muscles of the back. Lower back is really working hard. All right, Good. Now I've lost count, So I think that was our last one. And then next time, If you want to, On the inhale coming up, Maybe pushing through those hands a little. So we can come a little further, Elbows squeezing, But only come as far as feels good for you. Any kind of pinching in that lower back, Let's not do that. Allow for length to come through the neck. And then on the exhale, Gently coming down. Then bring one hand on top of the other in front of the forehead. Let the forehead rest down. And maybe you want to turn the heels out and the toes in. Or maybe you, Your body prefers it the other way around with toes out, Heels in. Wherever we're at, Releasing all effort and maybe giving the hips a little rock from side to side. Just to kind of ease into those hips. Just taking a moment. And then let's find a little bit of stillness here. I'm going to invite you to think about taking that breath into the kind of lower back area. Now, There's a nice way to do this as we inhale, Feeling that lower tummy balloon out as it presses into the earth, That lower back kind of gently raises towards the sky. Let's it feel a bit more spacious on the exhale. Find that sense of it sinking back down. Take a couple more breaths this way. So it almost feels like you're filling your tummy with air, But it's just actually. . . The bottom of the lungs pushing down. And everything that's packed into that bottom part of the body. Gets squished and then comes out to the front, Which sounds a bit. . . Strange, But this is how it works. Let's take one more breath. There you go. And then. . . Gently bringing hands by the sides. Once more of the armpit. We're gonna very, Very, Very slowly peel up. And draw back now if we're not happy to do child's pose you can always cross your legs at this point take a little forward bend if you're happy in child's pose maybe extending your arms out for a moment feeling that length through the upper back feeling that nice round in that forward bend of the lower back take a moment here Maybe breathe in some space into areas that feel like space is going to be good right now. And then when you're ready, Gently, Gently finding your way up. We can hinge up. We can help ourselves with the hands, Maybe rolling shoulders back so we might feel nice and long in the spine. We're going to come and sit with legs lengthened out. So going to work with just a little twist. Before we come to our supine position. So let's allow for our sitting bones to root down. You can be onto the edge of a block if you like. We're going to. . . Take our teepee twist once more, So we're echoing what we did. So when I was talking about feet, So if it feels too much in the front, The ankles, You can always put a block underneath those feet, The balls of the feet, If that feels better. So let's allow for sitting bones to root down. We're going to get nice and tall through the crown of the head. Make sure you get enough space to take a little bit of a twist here. Inhale, Arms float up. Exhale, Let's take a twist to one side, And we're going to pause here this time. There. Length through the crown of the head. The other hand might come to the outside of the knee or the thigh or the shin, Wherever it comes to. But let's make sure we're really supporting our body. So if we float that back hand up, We aren't leaning on it. Let's take another breath. Inhale, Tall through the crown of the head. Exhale, Shoulders relaxed out. Really good. And then on the inhale, Let's sweep arms up. And we're going to take it over to the other side. So just allowing. Those arms are sweeped down. And again, Tickle in the floor. Maybe hand comes to the outside of the other leg. And again, Get that length up through the crown of the head. Inhale, Feeling nice and long and tall. Exhale, Shoulders soften. Really good. Really nice one more breath. And then on the inhale, Let's sweep arms up to center. If you feel you want to briefly derotate to the other side and then come up to neutral, Please do. And then we're going to allow arms to float down. Knees can gently come out to the sides. Inhale, Lengthen through the spine. Exhale, Let's take that little slouch down over the legs. Feet don't have to be together. Soles of the feet can be a little bit apart if that feels more comfortable. Mine feel more comfortable that way today. So let's just go with the path of least resistance. We're not going to force ourselves into this little gentle kind of slouch. We're just going to slouch wherever we want to slouch. And again, Taking some breath into areas of the body that you feel like you want a little bit more space into. Really good. Not forcing anything, Not expecting to be anywhere. Letting it happen. Lovely. And then with our inhale, We can help ourselves back up to neutral with the hands. Maybe bring in those knees back to center, Lengthen the legs out, Perhaps give them a little jiggle around. Okay, So from here we're going to come into a supine position. If you do want to pop on any extra layers, Socks and the like, You can now. We have got a couple more poses still to do before Shavasana, But if you want to have your lighting changed, Your music changed, Light your candle, Whatever it may be, Then please do at this moment in time just to prepare. So let's allow for ourselves to find our way down onto our back. And again, Little space between shoulder blades, Tucking that chin under. Knees are going to be bent. So from here, We're going to work. Just a really gentle stretch into the front of the hips. So let's allow for the left knee to come in towards the chest. And maybe we bring our hands around the shin or between the calf and the thigh of that leg. Whatever feels good. And then we're going to allow for our right leg to lengthen out along the mat. OK, So you might feel a little bit of a stretch there. If you want, You can point the toe, See how that feels, Or point both toes. Let's take a couple of breaths. Really nice so if ever you want a really good stretch into the front of the hip you can do this but you can have your lower back onto a brick or a block that makes it a little bit more intense we're not going to go there today because we don't need to go there today just feeling that sense of that stretch. And then when we're ready, Gently releasing the knee a little. We're going to bring both knees into the chest once more, Taking the hands around the right leg this time, And then bringing the left foot down, Extending that leg out. And again, Maybe pointing toes and just seeing how it feels this side. Just making that little bit of space into the front of that leg. Nice inhales and exhales. Lovely. Nice work. And then releasing the knee that we're holding a little, Bringing both knees into the chest. We're going to take a little rock from side to side as we hug those knees in. So just allowing ourselves to take a little bit of a spinal rock, Maybe noticing if the back feels different. Before. Maybe it does. Maybe it doesn't. Maybe you don't remember. Maybe you don't wish to. Think about it. It's fine. And then coming back to neutral, Let's bring feet down to the earth. Arms can be into the cactus arms or a big T-shape. We're just going to take a little gentle sway as the knees come down to one side on the exhale. Inhale to center. Sway them over to the other side. Just taking a couple of these gentle little supine twists. And then. . . When we've taken that second, Come into neutral. Now I'm going to invite you to make any movements and preparations you would like for Shavasana today. So maybe taking a stretch, Maybe covering yourself over, Doing whatever feels good, And then finding. . . That position where that you want to be for the next few moments you just allow yourself to Relax down. So let's allow for. That comfort to be maximized. Checking in with lower back. Do we want knees bent? Do we want legs outstretched? Do we want to make that space between shoulder blades again? Do we want to tuck chin towards the chest to get that length through the back of the neck? Just allow maybe your eyes to softly close or just kind of defocus your gaze if you don't want to close your eyes so that you're looking at anything in particular. And let's allow ourselves to. Land here. So on the exhale, Just feeling everything resting down onto the earth. There's not a sense of heaviness. It's more a sense of. . . Allowing for effort to be released. And let's take our awareness to our breath once more. Each inhale. Drawing in that sense of spaciousness to the body. Each exhale allowing effort to leave with the breath. So we're just going to work with a neutral, Natural breath. We don't have to change the rhythm or the pace or the length of the breath. But just letting space be drawn in. With the inhale. And allowing effort and tension to lead. With the exhale. Just keeping that sense of the flowing breath. Keeping that sense of. . . Spaciousness that we can create within. Maybe just allowing for that sense of effort to just flow out. With each inhale, You feel more and more spacious. Reach, Exhale. More and more at ease. So maybe with your next few breaths. You'd like to feel like you're drawing in. Light to the body. It could be light as in sunshine light, Or it could be light as in feeling light, Weightless. Or both? The inhale, Fill in that body. With light, And lightness. And on the exhale, Maybe allow for any sense of heaviness, Any. . . Feeling of Shadows. To leave. So we're going to fill ourselves with that. Energizing. Light as we inhale. And allowing that heaviness. To leave with the exhale. So we may breathe this light into different parts of our body. Our legs, Our arms, Our torso. In your mind's eye, You visualize. Those areas glow in as you inhale your light. Maybe they physically feel lighter as you inhale that light. And as you exhale, Any heaviness. And perhaps with your next few breaths. You'd like to inhale that lightness. That sense of. . . Feeling light and being like. It's the mind. And on the exhale, Allowing any clutter. To leave. That sense of the mind becoming really nice spacious airy bright Lightroom. On the exhale, Any furniture, Any. . . Bits and bobs that we don't need in there. Just leave him with the exhale. Almost like a little spring clean for the mind. Let's stay with that breath for another few moments. Drawing in that light and lightness anywhere that we feel we want it. Exhaling any heaviness or clutter. Then maybe you'd like to stay with a gentle awareness of your breath. Or perhaps you'd like to just allow yourself to release any focus on the breath. And just let yourself be just completely at ease. Effortless. For the next few moments. Now start into, Just allow for. Sense of your breath to draw in. Bit more energy as well as light right now. Exhale any last residual bits of tension or clutter. And we're going to prepare to Come back. To our day. So maybe starting to allow for a gentle movement into your fingers and your toes. This reawakening movement in the body and then. . . I invite you to make any movements you want to do. Perhaps a nice big stretch, Perhaps hugging knees in, Whatever feels good. Keeping that sense of lightness, Keeping that sense of. . . Being light and feeling light within. And then when you feel ready, And however you wish to. Finding your way back. To a seated position. So we can close our practice today. Let's find that nice length through the spine, Little engagement in solar plexus. If you do want to pop yourself onto the edge of a block, By all means do. And we're going to close with our sunburst breath. So let's take hands to the heart, Nice soft shoulders. Take our inhale as we reach up and out. And then on the exhale, Bringing those hands back. The heart. Namaste. Thank you so much for practising with me today.