Welcome,
Let's get started in a wide legged child's pose velocity.
So knees wide,
Hips back on heels,
Reach your.
Fingertips forward and allow everything to sink down.
Taking long,
Slow breaths in and out through the nose.
Bring yourself up slowly into a tabletop position.
We're going to just.
Rock our hips.
Back and forth.
Feeling into the lower back.
Come to stillness.
And let's come slowly carefully on to our back.
With your feet a little bit wider than hips width.
Let's take some windshield wipers,
Nice and slow.
Come to stillness and.
.
.
Hug your knees in towards your chest.
Taking five breaths here.
When that's complete.
Allow your knees to carefully fall over to one side of the mat for your supine twist.
Anchoring your shoulders to the floor beneath you.
Can gently turn your gaze towards the opposite side of your knees.
Taking five breaths here.
Carefully lift your knees back up to center,
And then we'll take them to the opposite side.
Gaze switches to the other side of the room.
Taking three more breaths here.
And back up to.
.
.
Center and we'll connect the soles of our feet together coming into a butterfly.
Your heels can be far away from your seat,
Your hands can be on your belly if that feels nice.
Feeling that warmth.
And just allow yourself to be here,
Sinking down.
If it ever feels like too much at any point,
Feel free to extend your legs.
And just taking five breaths here.
Now you can extend both of your legs out in front of you,
Coming into our Shavasana.
Your hands can stay on your lower belly if that feels good or.
You can allow your arms to reach down,
Palms up towards the sky.
Just take a few quiet moments here.
Begin to deepen your breath,
Wiggling your fingers and toes.
And however you would like,
You can slowly,
Not being in a hurry,
Come up to a seated position.
Lift your gaze or open your eyes.
Thank you so much for practicing with me today.
