Warrior Whimsy Hatha Yoga Full Hour Class

Here we take some wonderful warrior poses that strengthen and also lengthen. Props needed: Block for sitting, blanket to pad 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 practice. If you'd like to come to a supine position laying down, Just get nice and comfortable. We're going to take a moment just to settle. Remember you can have knees bent, You can have legs outstretched, Whatever feels good. Maybe have a little wiggle between shoulder blades to make that little bit of space between the shoulder blades. Let's just allow ourselves to. Start to take a nice inhale maybe a big exhale feel yourself maybe sinking down a little further. And let's let that breath just gently start to flow in through our nose. Allow the breath to gently leave through your nose. We're going to think about that breath. Coming all the way down to the bottom of our lungs. It's going to allow for that area just north of our belly button our solar plexus to gently rise on the inhale And then gently sit back towards the earth on the exhale. There's an invitation here if you wish to rest your hand or your hands onto that solar plexus. Just notice the rise and fall if not Just rest your awareness at the solar plexus. Notice the inhale. And the exhale. So let's stay with those breaths. Just an awareness of our natural breath. An awareness of the breath as it comes into the body. Fill in our lungs. And awareness as we empty our lungs of that breath. Let's stay with. These inhales. And excites. And as each breath draws in and leaves. Maybe feeling a little bit softer in your body. Maybe allowing for the mind to feel. Little less busy. Maybe breathing in. A little sense of ease and calmness. The exhale, Exhaling activity. Let's take a few more. Inhales and exhales just letting that breath flow. Awareness of the rise and fall of the solar plexus Then let's take one more. Gentle inhale. Gentle exhale. And then when you feel ready. Letting go of that awareness of breath if we chose to rest our hands onto that solar plexus area let's just allow them to rest down And let's check in with the body. So taking your awareness down to your feet. Noticing how your feet feel. To your legs. Pelvis, Lower back. The front of your body and the back of your body to your hands and arms all the way up to the chest. Across the collar bones, Between the shoulder blades Checking in with the shoulders, The neck. Lower jaw. Features of our face. And then all the way to the head. And up to the very top, The crown of the head. And then when you feel ready, Let's take a little bend into each round knees placing one foot down at a time. And this allows us to maybe rearrange the spine a little if that feels good. From here we're going to take a little rock so let's bring those knees in towards the chest maybe hugging around the knees or between calves and the thighs. Let's take a little rock from side to side. Just noticing how the spine feels right now. Maybe giving yourself bit of extra breath into back the body so you get that sense of really allowing for expansion anywhere that you feel in the back of the body might benefit from that expansion Lovely. And then when we're ready, Let's come back to a neutral place with the spine. Going to bring feet down to the earth nice and gently so from here we're going to take either cactus arms or we're going to take our arms out into a big t-shape with palms facing up I'm going to bring our feet hip width apart if that feels comfortable. If not, We can have them. So that the feet are closer together going to work a little bit of a twist here so when we're ready on our exhale let's allow both knees to gently come down to one side just as far as they want to inhale a little solar plexus engagement coming up to center And then exhale allow them to come down to the other side. We're just going to work with that gentle movement. And knowing that we don't have to really put too much effort into this because we are just getting a little bit of movement into the spine a little bit of rotation working dynamically And knowing that we don't have to get our knees flat on the floor. Or anything like that. We're just going to go with Nice. Place to come to that feels good for us today. That might not be very far. It might be all the way down. Doesn't matter. Everybody. Will have their place that feels best. So let's take one more of these. Over to each side. And then. . . When you feel that you've worked equally each side let's bring on these back up to neutral i'm going to take a nice big stretch so let's lengthen our legs out engage in buttocks if we know that that lower back doesn't like to stretch too far but otherwise let's reach our arms overhead maybe have a little point of the toes so we're stretching through the fronts of our feet Then let's push our heels away. So we're getting a little stretch through the calves, Through the hamstrings a little. And then when we're ready let's bring the arms down by the sides of our body once more So from here we're going to re-bend our knees. And we're going to draw knees into the chest once more. One hand resting onto each knee this time. I'm going to work with a little bit of apanasana, Knees to chest pose. So when you're ready, On the inhale, Keeping the knees together, We're just going to allow them to move away from the body just to an arm's length. Allow the feet to be relaxed so they're coming down closer to the floor. On the exhale, Let's squeeze those knees towards the chest, Feeling that sense of just allowing for the air to squeeze out the body. So when we're ready, Let's just work with those breaths. And remember you don't have to hurry through. Can allow the inhale. And the exhale to be as long as they need to be. Really good. So again, Working with the inhale. With the exhale. And just let in each of your breaths flow. And as we work with this pose, We're working into the spine, But also working into the arms a little. That's a really nice pose too. Let's get a little bit of movement. Into a couple of places in the body. And then when you feel ready let's allow the knees to move just to an arm's length away we're going to keep our big toes or our feet together and we're going to work into hips a little so on the exhale let's allow hips to gently open out to each side like butterfly wings On the inhale, Let's gently bring them back to centre. So we're just going to work nice and easily. Exhale. Open like butterfly wings inhale coming back together now if you prefer to take the version where you're circling knees By all means, Please do just see what feels best for you today sometimes it's quite nice to change it up other times It feels better to go with. Something that we do more habitually. So just checking in. Really nice. Now, If we've chosen those circles, Making sure we reverse circles. And again just working with that breath. We're easing into our hips now. And that's Move in. Idea of just a range of movement. And then when we're ready, Let's allow for knees to come back to centre. I'm going to bring feet down to the earth. I'm going to invite you to take a nice big stretch once more. So let's allow for legs to lengthen out. Pushing toes away reaching arms overhead maybe have a little jiggle a little wiggle from side to side get that length maybe pushing the heels away so we get that sense of a little stretch through the backs of legs once again And then when we're ready, Let's allow arms to come back down by the sides of the body. And you've got a choice here. We can either bend the knees and rock and roll up and down the spine to come to seated. Or you may want to roll to one side and find your way to seated. So just however you wish to, Maybe rocking and rolling a few times if that's how you've chosen to get up. And then we're going to find our way to seated position. Do please pop yourself onto a prop if that feels best for you. So from here we're going to take a little movement into the sides of the body just to get a little bit of length into the sides so when you feel like you wish to let's allow hands to come to the heart space nice soft shoulders so when we're ready let's start gently swaying Just taking that little sway from side to side. And as we sway maybe noticing if we can root down the sitting bone that we're swaying away from So we get that real sense of engaging. You might notice it in that kind of area just at the side of the waist. Coming out from the hip. As I. . . Proper engagement when you try and push sitting bone down when you're swaying away. Lovely. And then when we're ready, Coming back to centre. We're going to allow for left hand to come down. Let's sweep right arm. Out up over creeping that left hand away little side bend and let's soften into our shoulders rooting down through that right sitting bone and if it feels good we can look up towards the sky i slept funny last night so it doesn't feel good so i'm going to keep my head facing forwards sleeping funny and your neck hurts What an age to be. Let's breathe. Really good and then on our next inhale we're going to reach skywards lifting up out that little side bend allow arm to float down so let's change across the legs and we're going to take that the other side So again, Getting that length up through the spine. This time, Right hand comes down, Little lean over to the right. And then let's sweep left arm out to the left, Up and over. And again, Soft shoulder as we take that little lean all the way, Sorry, To the right. That's it. Let's breathe. And again, Maybe looking up towards that hand if it feels good or towards the sky, Rooting down through that left sitting bone. So again, We feel that length. Oh, Nice move. Let's keep breathing. Really good. And then when we're ready, We can imagine someone winching us up, Getting nice and tall. Arm can gently float down and we're going to change the cross the legs once more So from here. We're going to think about just getting nice and tall for a moment. And hands can come to hips and take just a little hip circle So we're not going to. . . Go crazy with this. Just going to take a few going in one direction. And then let's change direction. Let's go the other way. Lovely. And then coming back to centre. You can go once the other way if you feel like you need to. And we're going to allow legs to lengthen out so let's let those legs get nice and long sitting bones rooting down so we have a little wiggle if we need to and we're going to start off thinking about toes so engaging solar plexus so we're lifting ourselves up tall let's start taking a wiggle through our toes Toes are really important for balance. So it's always good to get a little connection and warm up with toes. Let's spread our toes out like we're playing an octave on a piano. And then let's squeeze our toes like we're trying to pick up a pen underneath. Octave toes. Pentos. And then let's give them another little wiggle. Lovely. So we're going to work into ankles a little bit here. So let's point our toes. So we're really getting that sense of stretching through the fronts of the. . . Shins you might feel that stretch you might feel calves engage when we do this and then we're going to flex our feet and really push our heels away notice that sense of stretch at the back of the legs you might notice thighs engage when we take that push away So let's take a couple more. So let's point toes. Let's take a moment. Let's push heels away. And then once more pointing those toes. Pushing the heels away. Then let's release so we can lean back and allow for a little jiggle into our legs just easing off okay really good so from here we're going to find ourselves into a seated position maybe cross legs once more if that's comfortable and we're going to work a little bit with our arms now because warrior poses do involve quite a lot of arm action we're going to take a little bit of arm movement now but we're going to work with our breath so it's quite a mindful movement when we work with this it's going to be kind of one movement per breath so you don't have to hurry through just allow it to last as long as your breath so i'll demonstrate first then we can come to it together so we start with hands at the heart that length up through the spine on the exhale we push the hands out as if we're pushing something away that's quite heavy to push maybe a heavy door inhale we open out but we keep our hands flexed so we get that stretch through the wrist exhale palms turn towards the sky we take our next inhale we reach up feel the length through the sides of the body then palms can come touch and we bring hands down to the heart so we're going to work this three times in total so it's quite a mindful movement you can close eyes if it feels good to do that let's allow hands to rest at the heart space solar plexus engage we get that length up through the spine really nice take a nice inhale here exhale pushing the hands away in front as if you're pushing something heavy away beautiful keep the hands flexed inhale opening arms out to either side like we're pushing two doors away each side beautiful Exhale turning palms towards the sky. Inhale reaching those arms up, Palms come to touch. And on our next exhale, Let's take the hands once more back down to the heart. Lovely. We're going to work twice more. Take an inhale here. Find the length through the spine. Exhale, Push hands forwards. Inhale open out to the side hands flexed Exhale palm skywards. Relax shoulders. Inhale, Arms float up. Palms touch. Exhale, Hands back. The hearts. Really nice take an inhale we're going to take one more Exhale, Push out. Inhale alms wide. Exhale, Palms skyward. Inhale, Reach up. Exhale to the heart. Let's allow hands to rest there for a moment. Is noticing how shoulders feel. And then we're going to allow our fingers to interlace. We're going to take some circles into our wrists. You're just allowing for kind of one big fist circle round. Lovely. Let's take them in the other direction. Really good. And then let's allow hands to break off and we're going to flick so we're going to take a little bit of flicking going to come to our table top position in the moment so it's quite nice to warm wrists up let's stop flicking and then let's push those palms away like we're stopping traffic shoulders nice and soft Flip fingers down towards the earth. Lovely. And then let's shake them out. Okay. Lovely work. So from here, We're going to find our way into tabletop, Just making sure we have room to extend leg out behind. So when we are ready, If you do need to pad knees, Then please do put some padding underneath your knees. Just checking. I'm not going to kick anything. Brilliant. So we're going to work with a little bit of cat-cow to start off with. So let's check in. We've got that column of strength from knee to hip. Hands can be underneath the shoulders. They can be further forward. They can be wider apart. Just see what feels good. Maybe spreading fingers out. And when we're ready, Maybe you'd like to allow your eyes to close, Moving shoulders away from ears so we grow our neck. Going to think about our sitting bones on our inhale let's allow sitting bones to tilt up towards the sky let that solar plexus come down towards the earth a little and we can gently allow our chin and our chest to kind of point forwards a little we're not going to crane into the back of the neck though On the exhale. Sitting bones come down towards the earth, Drawing that belly button up towards the spine, Pushing through the hands, Maybe looking towards our navel. Let's work with that breath. So inhale, Sit in bones and head lift, Belly drop. Exhale. Belly button draws up tilting down that pelvis towards the sky looking towards the floor looking towards the belly button So let's keep allowing for that movement to happen. Again if you feel that you want to close the eyes that you haven't then you can And we don't have to work. To any particular pace. Our breath can be just as. . . Long as it chooses to be and maybe allowing the movement to stay with that length of our breath. I can take a couple more of these. Really nice. Let's go with our last one as we take the inhale. Taking the exhale when you're ready to. And then coming back to neutral. I'm going to invite you to draw back into your version of child's pose, Whether it be the knees a little bit wider, Whether you want to rest head onto stacked fists or onto the earth. Perhaps you want to release off wrists a little bit. Just easing in. If we've got arms stretched out, Maybe softening those elbows down a little just to find that sense of ease into the shoulders after you've found the stretch. And let's take a few nice deep breaths here. Allowing the inhale to happen, Feeling like you are really expanding into any areas in the body you need to, Maybe the back of the body. Maybe the sides of the body. On the exhale, Maybe feel that little bit of softness. Take a couple more of these breaths Really good. And then when you're ready, Let's gently find our way back to that tabletop position. Once more and let's allow for the knees to be stacked underneath our hips again if we took our knees wide so we're going to work with just a brief tiger stretch today so i'm going to get you to think about that solar plexus area that area just above your belly button we're going to really hug that area back so you get that sense of just allowing for that real strength to happen from here allowing your left leg to lengthen out behind but we're going to keep toe on the ground for now but i'd like you to really flex through that foot so you've got that sense of pushing the heel away we're going to keep that sense and when you're ready if you wish to we're going to allow for that left leg to lift just as high as the rest of the body kicking through that heel really nice if we feel balance is good we may want to allow our right arm to extend out in front palm can face the left let's keep breathing really nice inhales exhales kicking through that heel finding that strength in the solar plexus getting that diagonal stretch one more breath Really good work. Nice effort. Exhale, Hand comes down. Let's bring that knee back down. Going to work the other side so again keeping that solar plexus engaged let's allow right leg to extend out this time again we're going to flex through that foot so we are pushing the heel away and then when we're ready lift into body height keep kicking through the heel hips nice and level and if we feel balanced left arm can reach in front palm facing the right let's keep breathing Really good. Lovely stuff. Keeping that kick, Keeping that strength. Tiger stretch, Great for strengthening the back of the body, The multifidine muscles in particular that hold our spine up in that lower back. Exhale, Hand comes down, Knee comes down. And I'm going to invite you into child's pose once more, Wherever you want to go in your child's pose. Just allow that to be where you're resting for the next. Three or four breaths. Just let in the breath make space into any way you feel that you want a little bit more space. Finding that sense of ease on the exhale. Really nice. Maybe one more breath here. And then on your next inhale. Just allowing for yourself to hinge up and we can come to a kneel or a high kneel, Whatever feels best for you today. Maybe rolling shoulders back. Hey, Lovely. So we're going to find our way up to standing. So whenever you're ready. Let's gently come up i'm just going to change where my window is because the angle of the window i think is reflecting directly onto my eyes when i'm at a certain place So let's allow for feet to root down. We're going to find Tadasana, Mountain pose. So when we find. Zasno, It's always nice to just check in with the feet. Can we feel the earth below the feet? Are we equaling the weight between the balls of the feet, The heels? Just checking in with that. Are we scrunching our toes up? If we are, Can we relax them? Find your focal point, Find your dristy, Something that isn't moving to just softly gaze at. And then maybe if that lower back feels like we're dumping a lot of weight there and we're kind of scooping out our bottom a little, Maybe just soften in the knees, Just a little tiny micro bend. And that can just help that lower back ease off any tension. Little engagement in our solar plexus just to support the whole body get that sense of feeling nice and stable Let's take another few breaths here. We're going to maybe close our eyes if balance feels good today And drawing that breath up from our feet all the way to the crown of our head. On that inhale. Exhale, Allow the breath to come back down to our feet, Feeling grounded as we do so. Inhale feeling that length through the spine as we breathe up Exhale, Feeling that sense of being grounded as we take that breath all the way down. Let's take a couple more of those breaths. Really good. And then on our next inhale. Allowing eyes to open if we chose to close them. Let's release. The effort of tadasana and just maybe lifting those feet up having a little jiggle just shaking it out so we're going to start our warriors now so we're going to start with warrior one what a best place to start with them with number one so let's step to the front of our mat we're going to allow feet to be about hip width apart so we're just going to check our alignment today if we have feet hip width apart just gives us a better kind of feeling of giving those hips a chance of facing forwards and also balancing so from here let's take a step back with our right leg doesn't matter how far you come but i'd like you to be able to feel a little bit of a stretch through that calf we are going to bend our front knee in a moment so just Making it not too far. Hips are going to face the front. So let's allow for that back foot to do what it needs to do for our hips to happily face the front. Now from here, We're going to think about what we're going to be doing into our hips. So what can sometimes happen is people can lean forwards. What I'm going to get you to do is I'm going to get you to feel like you're lifting up out of your hips. So a real sense of extending through the body. On the exhale let's bend the front knee coming no further than the ankle should still be able to see most of your front foot and get that stretch through the back of the leg when we're ready let's inhale floating arms up palms can face each other shoulders soften down if you want to take arms a bit wider because it feels better in the shoulders let's do that but when we're here find your dristi find your focal points I'd like you to feel like you're pushing your feet away from each other, Like you're trying to stretch that mat. Inhale, We're lifting out the hips, Shoulders soft. So we're gonna take three breaths this way. So we're working statically. Pushing those feet away from each other, Lifting out hips, Real strong warrior. Really nice. Beautiful work. One more breath. And then on the exhale, Let's allow arms to softly, Softly float down as can come to hips. We're going to start to transfer weight to the front foot but imagine we're stepping over a dog or a cat or something we don't want to get our foot too close to so when we're ready let's start to lift that leg really high almost like walking on the moon put that foot back down really nice we're going to work exactly the same on the other side so let's make sure feet are still hip width apart we're going to this time take a step back with our left leg and again just stepping it as far as feels good for you allowing that back foot to point wherever it feels happiest so that you've got equal weight between front and back and hips are facing forwards once again let's lift out of our hips so we're really extending through that body exhale bending our front knee no further than our ankle beautiful feeling that stretch through the front through the back of the back leg when we're ready let's float arms out and up reaching for the sky palms facing each other and again we can soften shoulders down maybe take arms wider if it feels good inhale lifting out those hips find your dristy find your focal point keep that breath flowing So we're really working. Even though it looks like we are just standing in one position Let's keep breathing. Really nice. One more breath here lifting out those hips And then on the exhale, Allowing arms to float down. Hands can come to hips and again we're going to step over that large object animal whatever it is we're imagining And place that foot down. Lovely. And we can have a little jiggle. We can have a little release out if it feels good. Maybe have a little kind of swing around, Just loosen it off. Lovely stuff. So we've taken our warrior one. Now we're going to think about our warrior two so you might notice we did quite a lot of hamstring uh prep when we were flexing feet that was for warrior one we did some hip prep too this is for our warrior two so when we're ready let's take a wide stance now we're going to make it as wide as feels comfortable for us and that is going to be different for everybody so just take it to where it feels good but before we go anywhere we're going to check that the sides of our feet are parallel with the short sides of our mat so just ease in them to a place where they feel good. So from here, Let's allow for our right toes to turn to the short side of the mat. And maybe your front heel ends up in line with your instep or your back heel or your back toe, Whatever feels happy, Let that happen. We're going to allow hips to maybe just turn a little towards the inside of that front leg and that's absolutely fine too. So from here, We're going to work dynamically. Exhale bend in the front knee again coming no further than the ankle should still be able to see most of your toes and we're going to bring arms out shoulders soft palms spread lovely hands finger spread even let's work dynamically here so on our inhale we're going to lengthen through that front leg bring arms up overhead palms can touch Exhale, Coming back down into that warrior two. Lovely stuff. Let's take a couple more of these. Inhale, Reaching up. Leg lengthens. Exhale, Rebending into a warrior two. Beautiful. One more. Inhale, Reaching up. Exhale coming down into our worry too we're going to pause here allow shoulders to soften see how we feel keeping that bend in the front knee really good now let's make sure we're not reaching into the future or leaning back into the past we want to be kind of middle line of the body And then when we're ready, Allow back hand to float down. Let it rest onto the back leg. Front palm can come skywards as we inhale, Reach up, Keeping that bend in the front knee. A little exhale as we slide back hand down, Coming into a little back bend, Our reverse warrior. Let's breathe here. Feel that stretch for the side of the body. Can look up, Can look sideways, Whatever feels good for you. Then when we're ready engaging solar plexus we're going to inhale reach the arm up keep that front knee bent coming back to our warrior two shoulder soft Lovely. Then when we're ready, Arms float down to hips. Inhale lengthen through that front leg and we're going to turn our toes towards the long side of the mat just making sure that the side of that right foot's parallel with the short side of the mat once more we're going to do the same on the other side so let's allow left toes to turn towards the left checking in where we want to be with those feet aligned hips can face towards the inside of the front leg now if that feels good and then when we're ready let's take a little bend into the front knee making sure we're into a comfortable place not coming too far with that knee inhale arms open out shoulders soft spreading the fingers so we're going to work dynamically to start off with inhale reaching up front leg lengthens Exhale, Coming back down into our warrior two. Lovely. Two more. Inhale, Let's reach up. Exhale. Inhale. And then on the exhale, We're going to settle into our warrior two. Soften the shoulders, Reaching those arms out, Maybe looking over the front hand if that feels good. And again, Making sure we're not reaching forwards or leaning backwards, Keeping that sense of. Dead in it. We're going to allow for our back hand to rest down onto the leg. Front palm turns towards the sky. Inhale, Let's reach up. Maybe take that little lean backwards as we slide back hand down the leg. Again we can look up we can look sideways we can even look down to the back foot see what feels good for you Let's take our breath. Solar plexus engage inhale reaching back to our warrior two Keeping that front knee bent. Really lovely exhale hands float down come into the hips going to inhale lengthen through the front leg and let's allow for again our toes to turn towards the long side of the mat now this time we're going to come into a forward fold so if you do want to step feet in a little by all means do but we are going to soften in through those knees so a good generous bend keeping solar plexus engaged and when we're ready hinge hinge hinge from those hips Maybe taking hands down to our thighs, Coming halfway, Lengthen through the spine between the tailbone and the crown of the head. And then if it feels good today, Really soften in those knees. Let yourself hang out here. Maybe allowing head to have a little wiggle, A little release, Maybe turning to look underneath one arm. Maybe turning to look underneath the other arm. Just maybe have a little nod. So let's just allow ourselves to be here for a moment. Have a little swing around if that feels nice. Just taking a few breaths. Really good. And then when we're ready, Let's gently bring hands back to our thighs, No matter where we're at. Let's start to generously bend knees. Inhale, We're going to push up halfway. So we're all going to meet at halfway. Then when we're ready generously bending those knees once more we're going to push through the thighs use the glutes as we come all the way up Don't have to hurry, Maybe rolling shoulders back. Oh. And then taking a moment, And we can jump feet together. We can heel toe feet together, Whatever you feel like doing today. Excellent stuff my camera sped me up then so it looked like i jumped in superhuman time that was quite funny so when we are ready we're going to come to sit on the floor with legs lengthened out we're going to work a version of half lord of the fishes today so let's come down If you do like to pop your sitting bones onto the edge of a block, By all means, Please do. But before we go anywhere, We're going to just make sure we can feel those sitting bones rooted down. Now, Some people say move the padding out the way. I quite like padding, But I just like to know that my sitting bones are rooted through the padding. So when we're ready let's allow for that length to come through the spine we're going to think about getting that sense of um pushing through the heel so that hamstring stretch in our leg we're going to keep out stretched but from here let's allow for our right knee to bend now option to keep it on this side of our leg or we can hop it over to the outside of that left leg see what feels good as long as that foot can be firmly rooted to the earth really pushing through the heel of that outstretched leg hands can wrap around the knee and then let's find length on the inhale so we're really really finding that sense of growing tall. Inhale a nice length through the spine exhale let's take a twist to the right maybe wrapping our hand around that leg option to tickle the floor with fingers behind or you might want to wrap that arm around the back if it feels happy in the shoulder just allowing for the palm to face out Let's keep breathing here, Keep kicking through that hamstring. That flexed foot. Oh, Lovely. Let's think about the inhale, A golden thread pulling up through the spine. Exhale, Shoulders relax down a little. Take a couple more of these. Inhale. Exhale. One more. Lovely and then when we're ready we're going to rotate out coming back to neutral really nice let's allow leg to hop back over if we chose to bring it across lengthen that leg out we're going to take this the other side so when we're ready Let's allow for. Our legs to really lengthen. This time we're going to take a little bend into our left leg. If we want to keep it to the inside of the right leg, We can. Or hop it over, Make sure that foot's grounded. Pushing through that right heel. Inhale, Hands can come around the front of the shin. Let's get nice and tall. Prepare. And then as we exhale, Let's take that twist to the left. And again, The other hand can come behind. It can tickle the floor. So we're not leaning back at all. Maybe wrap in hand around the back of the way. See what feels good for you. So keep pushing through the heel of that outstretched leg. Inhale, Length through the crown of the head. Exhale, Shoulder soft. Take one or two more breaths this way. Really nice and then when you're ready the inhale gently coming back to center i'm going to offer you just a little derotation over to the right just for one breath and then coming back. To neutral and let's unhop that leg lengthen the leg out so from here we're going to take just a nice gentle forward fold now i'm going to offer you a couple of options you may want to keep legs lengthened if that feels good into hamstrings and if you feel that forward folding is accessible for you here other option is to take the knees to feet together and the knees out to come into your forward fold so whatever feels most comfortable for you just giving yourself maximum chance of being able to relax into the forward fold so when we're ready let's inhale lengthen through the crown of the head and no matter what legs we've chosen we're going to hinge from hips we're going to lead with the sternum not with the chin we're not going to round down we're going to imagine someone is gently pulling us forwards with that sternum so when we're ready lengthening exhale start hinging from the hip sternum leads Lovely. It doesn't matter how far we come. You can rest hands wherever they come to. Inhale, Lengthen. Exhale maybe there's a little bit more hinge to be had maybe bone has met bone and there's no more hinge and we are all different so it doesn't matter then when you feel you've reached that point where you've come to maximum hinge we can soften through the shoulders soften through the head allow arms to rest down keeping a little length through the neck so we're not allowing the head to just hang but just Allow yourself to be here. So we're going to Really allow for the inhale to happen as we make space into the back of the body. Exhale, A little softening down. So we're going to take four more breaths here. And when you've taken that fourth exhale, Allow yourself to start gently inhale as we lengthen through the spine first. And then gently maybe helping ourselves hinge all the way up. Come into an upright position. Let's roll shoulders back. Maybe allowing hands to let those knees come back to center if we chose to bring our legs out and maybe have a little jiggle through the legs. Okay, Lovely. So from here, If you do want to pop on any extra layers, Then please do. We're going to come to a supine position, But we're not going to come back up before we come to Shavasana. So having anything that you might need for relaxation nearby and ready. So let's allow ourselves to come down to that supine position. Maybe making a little space between shoulder blades, Wiggling the arms up towards the sky and allow hands to maybe come into or arms to come into a big T shape or cactus arms. We're going to take a twist here, But we're going to take our twist into a kind of static way. So if you like to have those feet hip width apart before, We can do that or you can have legs closer together, Whatever feels good. On the exhale, Let's just allow for those feet to come down and the knees to come down to one side. Doesn't matter which side, Let's allow for. That sense of spaciousness to come to the front of the body. And maybe turning your head in the opposite direction to your knees if that feels good. Let's allow ourselves to breathe. Really nice. Then gently bring in head to neutral little solar plexus engagement bring those feet back up to center on the exhale we're going to allow those knees to come back down to the other side and again allow them to rest there feeling that sense of ease. And if it feels comfortable, Turning the head in the opposite direction to those knees. And again, Just allowing yourself to be here, Nice passive. Pose, Note roll, Efforts. And just exhale, Feel the ease. And then gently bringing the head to neutral. Little engagement in solar plexus let's bring those knees back up to center I'm going to invite you just one more time to hug the knees in. Take a little rock around, Maybe stirring those knees together so you're taking some massage into the lower back, Whatever feels good. It's just going to take a few movements. And then when you feel ready. Just allowing yourself to. Get ready for Shavasana. So making any movements, Any adjustments, Any preparations. That you wish. So that you can bring yourself into a comfortable position right now. Just allow for. . . Everything to start to just settle down. Just letting that sense of ease come to. Your body and everything just gently rest down. Finding that gentle breath, Just letting the inhale and the exhale flow without too much effort. I'm going to invite you. If you wish to come to a rotation of consciousness, A journey around your body with me. If not, Maybe just listen to me as if I'm telling the story or just have me as background noise. So let's start by bringing our awareness to the area between our brows. Third Eye Energy Centre. Allowing for that awareness to move down to our throat. Our throat energy centre. And then to our right shoulder. Move the awareness down to your right elbow. Your right wrists. Tip of your right thumb. First finger. Second finger. Surfing. And little finger. To your right wrist Right elbow. Right shoulder. Once more to your throat centre. And shifting that awareness to your left shoulder. Left elbow left wrist the tip of your left thumb. First finger. Second finger. Third finger. And little finger. Now taking that awareness once more to your left wrists left elbow left shoulder. And back to your throat centre. Let that awareness move down to the centre of your chest, Your heart centre. Now to the whole of the right side of your chest. Back to your heart centre. To the whole of the left side of your chest. Once more, Back to your heart centre. Move that awareness down to your solar plexus. Energy center just above your belly button. And then down to. Our sacral energy centre between the hip bones that point between. Now allow that awareness to move to your right hip. Your right knee. Your right ankle. Tip of your right big toe. Second tone. Third toe. Fourth toe. And littletoe. Now taking it. Once more to your right ankle. Right knee. Right hip. Back to that area between the hip joints. Now taking that awareness to our left hip. Left knee. Left ankle. Tip of our left big toe. Second term. Third toe. Fourth toe and little toe. Back to our left ankle. Left knee. Left hip once more to the point between our hips. Taking that awareness to our solar plexus. To our heart centre. The throat center The third I, Energy center. And now to the very top of the head, The crown energy center. Now just allow that awareness of the body, That journey around the body to be released. Just allow yourself to be here. Without effort. For the next few moments. Now start allowing for that. Awareness of your body resting onto the earth. Start to become a little greater. Taken. A gentle breath as we draw in a little bit more energy into the body. And then. . . Allowing for a little movement into fingertips, Into toes. And starting to make any movements you wish to in order to find your way. Back to the here, The now. Maybe stretching, Maybe hugging the knees in, Whatever feels good. And then. . . When you feel ready. Just softly bringing yourself back up to a seated position once more. We're going to finish today's practice with a nice deep breath. Let's rest hands at the heart space, Nice soft shoulders. Taking our inhale as we reach up and out. And then let's exhale as we follow that path back to the heart. Namaste. Thank you so much for practising with me today.