Hi,
My name is Lina and welcome to this practice today.
We will be gently opening our bodies.
And moving,
Stretching into the body.
So this is a wonderful practice that you can do at the start of your day.
And it is also suitable to all levels.
But please stay gentle in the way that you move and considerate of any injuries or if you're feeling any pain,
Sensations,
Please come out of the pose and maybe just land in a child's pose for a moment until you feel ready to rejoin the practice.
Okay So you can start by finding a nice comfortable seat of your choice.
You could have a cross-legged position just like I am in.
You could be seated on your shin bones.
Just anything that feels right for you.
This morning.
And then just gently Close down through your eyes and start to.
.
.
Sink in to the practice.
So feeling the points of contact.
Of your body against the ground.
Just taking the next few breaths to drop in.
Before the craziness of the day,
Before the to-do list.
Just taking these moments of quiet.
For yourself.
And start to press into the sit bones or press into the points of contact with your body against the earth.
And feel that lift through the spine.
Feel the vertebrae stacking on top of each other.
And then just the shoulder blades moving down the back.
So feel that lift from the chest.
And we're going to take three clearing breaths to start.
So taking a big breath in through the nose,
Filling up,
Fill up the belly.
And open mouth,
Sigh it out.
Two more taking a big breath in And a full breath out.
One more big breath in And exhale,
Sigh it up.
Keeping the eyes open or closed.
So if you have them open,
Just gently flickering the eyes open,
Keeping a soft gaze.
And then we're going to go look over to your lips.
Eyes can be closed,
Eyes can be opened.
Just gently moving into the neck and then look over to the opposite direction.
So we're just turning the head.
Over to the left.
And the right And then coming back to the center.
And then inhale to lift the gaze.
Lift the nose up to the sky.
Just going to the angle where it feels fine for you.
If you have any neck niggles.
We try not to lift the neck too much.
And exhale,
Dropping the chin down to the chest.
Feeling that nice opening.
Through the back of the neck.
One more time each side and exhale down.
Coming back to the center line.
Take a nice loop of the shoulders.
So taking the ears.
Taking the shoulders up to the ears and exhale roll it down one more time this direction inhale up and exhale down Then we reverse,
So taking the opposite way.
Inhale up Exhale down.
Inhale up.
And exhale down nice extend your arms out into a t-shape then we're gonna hug ourselves so be be aware of which arm is on top drop your shoulders down Take a big breath in.
Breathe into the back of the heart space.
And exhale,
Relax down.
One more big breath in full breath up.
Then change so re-extending the arms lengthening the arms out into a t lengthening the fingers and then changing whichever arm you had at the top on the last side is going to be the opposite arm taking a big breath in Exhale,
Melt the shoulders down.
Give yourself a nice,
Wonderful hug.
And exhale release.
Bring your arms back into a T-shape.
Inhale to lift the arms up to the sky.
Lateral bend over to your leg.
So you can either have your palm onto the mat or maybe you like to bring the forearm down,
See how it goes.
Inhale to reach over to the opposite side.
Really ground down through your right sit bones.
So really ground down through this anchor so you can feel the length through the ribs,
The intercostal muscles reaching up and over.
Spin the chest up towards the sky Ah.
Inhale to re-extend the arms up.
And exhale dropping the opposite hand reaching up and over the sperm the chest up to the sky anchor the left sit bone down Breathing into the rib cage.
Sigh.
Inhale to extend the arms.
Exhale to release the hands.
And then just change the crossing of the leg.
It's going to be the non habitual.
And it might feel a little bit strange,
Just go with it.
We inhale,
Reach the arms up.
And exhale,
Find a little twist over to.
.
.
The left side.
So you have your right hand to the outside of the left thigh.
And on an inhale,
You find some lift in the spine.
On the exhale,
You twist.
If you are on your cycle or if you are pregnant,
Then please don't move so deep into the twist.
And inhale re-extending the arms up,
Exhale over to the opposite side.
Every inhale,
Find some length through the spine.
And then exhale,
Twisting.
And slowly release coming over onto hands and knees so you're standing on your hands and your knees Great.
So spreading the fingers nice and wide.
You want your index fingers facing forwards.
Wrists stacked nicely underneath the shoulders.
Knees stacked nicely underneath the hip points.
And we're just going to move through some rounds of cacao.
So moving some fluid into the spine.
Inhale,
Drop your belly down low.
Draw the chest through the arms.
Carve the line.
With your nose at Exhale,
Tuck your tailbone under,
Navel to spine.
Start to press into the hands and the tops of your feet.
Looking up at the navel center.
And they just flow with your breath.
So inhale,
You're stretching the abdomen down.
And then exhale your curling.
Rounding lower back middle back upper back And just moving with your own rhythm of breath.
Making it completely your own.
It is the start of the day,
So things might feel a little bit stiff or a little bit creaky.
So maybe you'd like to stay in a pose for a bit longer or maybe you'd like to really move making it more dynamic Inviting some hip circles.
He's intuitively moving.
Feeling and noticing.
Coming back to the midline.
Walking your hands forward.
Anahata Asana,
Our melting heart pose.
You can either rest the chin or the forehead down.
Maybe you'd like to grab a block.
Place underneath your forehead.
Take a big breath in.
And a full breath out.
Nice.
One more inhale.
And full exhale.
Walking the hands.
We're going to.
.
.
Get on to our feet.
In our Mahlasana Yogi Squat.
So you could have your heels lifted.
You could be a little bit higher up.
If you find that the heels are lifting,
You can also roll a towel or your mat and just pop it underneath the heels.
We're just going to hold this nice yogi squat.
Breathing deeply,
Allowing the hips to open up and this is just such a nice pose to do at the start of the day.
Really activating the digestive system.
Keeping that gentle smile on the face.
Maybe you'd like to shift the weight.
From side to side.
You can make this as static or as dynamic as you feel is necessary.
And then just placing the hands behind you.
Coming on to your seat.
Will go for a seated figure form.
So you can put your fingers facing towards the top of the mat or you can have the fingers facing behind you completely up to you.
The soles of the feet are a little bit further away from the body.
Amen.
Sorry this is just my little Nummy Nums,
Hey Nummy!
And then you're going to pick up the right leg.
And find a little figure full.
Flex this right foot.
You can stay here.
And this right knee is pushing out to the right side.
If this is not.
.
.
Enough sensation then you can bring the sole foot a bit closer.
Keep the chest nice and open.
Take a breath in and breath out.
Nice.
Slowly release.
Then we're going to change so when you're ready picking up the left knee,
Opening the left knee out to the side,
And then finding the seated figure four.
Staying here maybe you're over here Or maybe you're bringing the right sole of the foot a bit closer.
Take a breath in.
And up.
Take another breath in.
And out.
Every.
Last one just to even out both of the sides Inhale,
Lift the arms up to the sky.
You can keep a little bend into the knees.
And exhale,
Pachimottanasana,
Our seated forward fold,
Relaxing the head down.
Namiya.
That's it.
Nanny's just here with me.
Sit.
Good girl.
And come back up And then we're just going to land back in our seated pose just to close off the practice.
Maybe you'd like to make some small little movements.
We're going to close off the practice with some silent meditation.
So you can have your hands in any kind of gesture or mudra that you like.
We're just going to take a few moments of stillness.
Just allowing the body to integrate the movements.
Bringing the hands to the heart space.
Thank you so much for practicing with me and for allowing me to guide you.
I really appreciate it Namaste.
