00:00:01 Hello and welcome. I'm so happy that you're here. I am going to be taking you through a short energising flow. We will be working with the element of water so it will be fluid and explorative and getting into the hips and could be a really nice flow to do in the morning before you go to work or as like a refresh in the middle of the day and could be a really nice flow to do in the morning before you go to work or as like a refresh in the middle of the day or even at the end of the day where you've just been at a desk all day and you just want to kind of open and move. Either way, it should make you feel really good. So we're going to start with our feet in a butterfly position like this. And we're going to lay onto our back.
00:00:51 So a reclined butterfly. And then the invitation is to place your hands on your lower belly and to close down your eyes. And then the invitation is to place your hands on your lower belly and to close down your eyes. But if you would rather have your hands anywhere else, if there's somewhere else that's a bit more intuitive, then go there. And equally, if you don't want to close your eyes, then that's also fine. So we're working with the element of water. So water is connected with our sacral chakra, which is just around our lower belly. And this is all around feeling.
00:01:29 And this is all around feeling. emotions. When our sacral chakra is out of balance we could feel stagnant, we could find it difficult to forgive ourselves or others in our life. But if we are in a balanced sacral chakra place and we're able to effortlessly, we are in a balanced sacral chakra place and we're able to effortlessly, easily let our creativity flow. We're able to receive and enjoy. So as you arrive in this space just taking some deep breaths in through your nose. A few arrive in this space just taking some deep breaths in through your nose. A few
00:02:31 more rounds like that just to arrive. Maybe even directing the breath down into your inner hip space, particularly if it feels uncomfortable or a little tight being opened up. Just nourishing that area with breath, generous breath, deep breath and really allowing the breath Just nourishing that area with breath, generous breath, deep breath and really allowing the breath to thread through the movement of the practice once we begin. So just a few more moments here, allowing yourself to arrive no forced movement or needing to be just really allowing it allowing yourself to arrive no forced movement or needing to be just really allowing it allowing it all allowing yourself space on your next inhale really gently bringing your knees
00:03:49 together and just hugging them into your chest we're going to reach for either our shins our calves or our ankles and coming into a happy baby. Maybe you rock a bit from side to side. calves or our ankles and coming into a happy baby. Maybe you rock a bit from side to side. Just easing into the inner hip space with our lower back on the ground. Breathing deeply here and then bringing the knees into the chest. We're just going to take a couple of rock and rolls to come up. Do this in your own way. Allow it to feel natural, intuitive. It can be playful, come up. Do this in your own way. Allow it to feel natural, intuitive. It can be playful, fluid like water. And then we're going to cross our shins and come to an all fours position.
00:04:38 So really spreading through your fingers and feeling the tops of your feet on the earth and just taking a minute to connect to that sensation. Notice if you're holding any unnecessary tension, just let that go. And then dropping your belly, you're just going to come into this cow position. And then pushing through your shoulder blades, you're going to come this cow position. And then pushing through your shoulder blades, you're going to come into a cat position, tuck your toes and gently your hips are guided up to your first downward dog. So really pushing through your hands into this dog and maybe you have a bent knee. Maybe that's nice for you and it helps your hips come up higher and ultimately helps you
00:05:21 create space. So taking some wriggles if you need, it's your first downward dog and really this is the water element so it does not have to be still, you could move, you could explore, this is the water element so it does not have to be still, you could move, you could explore, you could bend up a knee and open into a hip, you really make it your own, make it intuitive to you, to your life force, your creativity, no need to overthink it, breathing here. On your next inhale, rolling forward to a plank. We're going to soften our knees and they're going to skim the earth as our hips come back up to the sky. On your next inhale, rolling forward to a plank. We're going to soften our knees and they're going to skim the earth as our hips come back up to the sky. So it's like a spinal ripple, like a wave of water. Another one like that. So rolling forward to a plank, chin tucked into chest.
00:06:15 And then we let our knees dip down. It's that cowl position again with our back. And our hips glide up. Two more in your own time with your breath. soft shoulders. And when you've taken your last one, coming back to downward dog. On your next inhale, bring your right foot up to the sky, bend through your knee and open into your hip, and the exhale. Inhale, knee comes to right elbow, you step your foot outside your right hand, and exhale you drop your hips. Inhale, perfect and Dhasana at the back of your mat. Exhale your bear, long right leg, bent left knee. Inhale, at the back of your mat. Exhale your bear, long right leg, bent left knee. Inhale,
00:07:06 rise up to your warrior two. Reverse your warrior. Inhale, hands frame your front foot, standing splits with an open hip. Exhale, left foot meets right and you foot, standing splits with an open hip. Exhale, left foot meets right and you forward fold at the front of your mat. Inhale, halfway lift, hands to shins. Inhale, you fold. Two more ripples like that. Inhale, halfway lift. Inhale, you fold. Inhale, halfway lift. Exhale, you fold. Inhale, rising all the way up. No rush. Inhale, halfway lift. Exhale, you fold. Inhale, rising all the way up. No rush. look up, see your hands. Exhale, we flow all the way down. With the breath, inhale,
00:08:13 halfway lift, lift forward. Exhale, step back to your plank. Inhale in your plank. Exhale, drop your knees, lower your chest all the way down to the earth. Inhale, Inhale into your cobra, shoulders are soft. Inhale into your cobra, shoulders are soft. Exhale, wide knee child's pose. Inhale, all fours with your cowl position. Exhale, tuck your toes, see you back in downward facing dog.
00:08:49 Five breaths here. Five breaths here. Allow these breaths to really ground the more fluid movement so that you have the energizing wakefulness of the flow, but also the grounding nature from the breath. One more breath here. Hailing left leg to sky.
00:09:27 Exhaling, bend your knee, open up into your hip. Exhaling, bend your knee, open up into your hip. Left foot comes to the outside of your left hand. Exhaling, drop your hips, your lizard. Inhale, prepare for skandhasana at the back of your mat, long left leg, right heel can come off the floor. Exhale, you're there.
00:09:55 Inhale, rise up into your warrior two. Exhale, reverse your warrior. Exhale, reverse your warrior. Inhale, hands come down, frame your left foot. Standing slits, open hip at the front of your mat. Exhale, fold forwards, front of your mat. Hips come down into a molasses squat. You can bring your heels up if that's better for you.
00:10:20 And then we're actually just gonna move from side to side so one heel can come up. And make this your own. can close your eyes, you can open an arm, it can be an expression of your creativity. can close your eyes, you can open an arm, it can be an expression of your creativity. We're just getting into that inner hip space and then using your hands to push into a forward fold at the front of your mat, inhaling into a halfway lift, exhaling fold, inhale rise all the way up, see your hands, exhale hands to your heart
00:10:52 exhaling fold, inhale rise all the way up, see your hands, exhale hands to your heart center take a moment to place them on your lower belly close down your eyes connect your breath connect your intention why you're making this time for yourself and then if you feel like you're reaching or grasping at all can you just soften a bit can you just yield into this moment and just allow it all you just soften a bit can you just yield into this moment and just allow it all Enjoying the feeling of your touch on your belly. Releasing your hands to your side whenever you're ready.
00:11:47 We're going to take round two, so inhale, arms up to the sky. Exhale, fold over your legs. Inhale, halfway lift, look forward. Exhale, step it back to your plank. Either drop your knees or full chaturanga. Exhale, step it back to your plank. Either drop your knees or full chaturanga. Inhale, cobra or upward facing dog. Exhale, we'll meet back in downward facing dog. We're going to take some of those spinal ripples again here.
00:12:17 So inhale, forward into your plank. Exhale, soften your knees. They skin the earth and then your hips come back up to the sky. Two more in your own time. Next, inhale, right foot floats up to the sky, slowly like water. Exhale, bend your knee and open into your inner hip. Inhale, right knee comes forward, right foot outside right hand, you're in your lizard. Inhale, right knee comes forward, right foot outside right hand, you're in your lizard.
00:13:01 Exhale, drop your back knee this time. Inhale, tuck your toes and push a little bit in between your shoulder blades. And then exhale, you drop your hips again. So we're kind of pulsing in this lizard. So inhale up, inhale down. Inhale up with the breath. Inhale down. more. Inhale up like a wave. Exhale down. Well done. We're headed to the back of our mat for that
00:13:28 more. Inhale up like a wave. Exhale down. Well done. We're headed to the back of our mat for that skandhasana. Exhaling you're there. Inhale you float like water up to your warrior two and you exhale to reverse your warrior two. Inhale hands come to frame that front foot. Exhale left foot steps up reverse your warrior two. Inhale hands come to frame that front foot. Exhale left foot steps up into your standing splits with your open hip variation. Inhale you fold at the front of your mat. Inhale arms up, halfway lift. Exhale folding down. Inhale arms all the way up. See your hands. Exhale keep flowing, folding all the way down Uttanasana. Inhale halfway lift. Exhale straight Exhale keep flowing, folding all the way down Uttanasana. Inhale halfway lift. Exhale straight
00:14:35 back to downward dog or vinyasa of your choice, full chaturanga or drop your knees to the earth. We'll meet back in downward facing dog. On your next inhale left foot rises up to the sky, bend through your knee and open into your inner hip. Knee comes forward, foot steps outside your left hand, drop your hips to the earth, knee touches the earth for a sweet moment, lizard. left hand, drop your hips to the earth, knee touches the earth for a sweet moment, lizard. and then you go through your pulses again so inhale push into the space in your shoulder blades, exhale hips come down you look up, inhale push into the space in your shoulder blades, exhale two more pulses inhale inhale inhale travel to the
00:15:16 space in your shoulder blades, exhale two more pulses inhale inhale inhale travel to the back of your mat, skandhasana, exhale you sink your hips down into your skandhasana Inhale, you rise up to your warrior two and your arms keep moving as you reverse it into your reverse. Hands travel to the front of the mat, stepping into your open hip standing splits. Hands travel to the front of the mat, stepping into your open hip standing splits. Right foot meets left and we fold. This time, hands come behind our back, clasp together our fists and make this into a shoulder stretch. You don't need to take this if this doesn't feel good. Any forward fold is fine. Knees can be soft. Breathing deeply. Stretching into the heart space a little bit here. Opening up whilst folding down.
00:16:18 You don't need to take this if this doesn't feel good. Any forward fold is fine. Knees can be soft. Breathing deeply. Stretching into the heart space a little bit here. Opening up whilst folding down. releasing the clasp to your lower back and then release your hands down your legs, maybe your fingers feel your legs and you connect that feeling of touch. releasing the clasp to your lower back and then release your hands down your legs, maybe your fingers feel your legs and you connect that feeling of touch. On your next inhale, you softly, fluidly float up, arms up, see your hands, exhale float all the way down, we just have one more round. Inhale, halfway lift, look forward. Exhale, vinyasa of your choice or straight back to downward facing dog. Inhale, float your right foot up to the sky. Exhale, bend your knee and open up your hip.
00:17:46 Inhale, right foot steps outside right hand. You're in your lizard. Exhale, drop your knee again. We have five breaths in your lizard of choice. Stay up on your hands, come down to your forearms, perhaps play with bending up the back knee and reaching around for the bind. Stay up on your hands, come down to your forearms, perhaps play with bending up the back knee and reaching around for the bind. Or just stay up on your hands breathing. Anywhere that you feel like the breath can move fluidly and easefully.
00:18:24 Soft neck, soft jaw. Coming back up onto your hands and making your way to the back of your mat for your skandhasana. Exhaling, lowering your hips. Inhale, rise up into your warrior two. Exhale, reverse your warrior. Inhale, standing splits at the front of your mat. And that opens up into your half moon. So right hand comes a little further out, maybe to a block or a book. And you open your hips out to the left into your half moon. Inhale, rise up into your warrior two. Exhale, reverse your warrior. Inhale, standing splits at the front of your mat. And that opens up into your half moon. So right hand comes a little further out, maybe to a block or a book. And you open your hips out to the left into your half moon. Three breaths here, soft shoulders, stepping left foot down, next to right, well done. Forward fold, front to your mat, maybe your feet are wider than hip width distance but that's fine, we're in the water element. Forward fold, front to your mat, maybe your feet are wider than hip width distance but that's fine, we're in the water element.
00:19:36 Enjoy the space, inhaling arms float up, see your hands, exhale we fold. Inhale, halfway lift. Exhale, straight down the dog or vinyasa of your choice. We'll meet back in Adho Mukha Sivasana, downward facing dog. We're almost there, well done. So in our downward facing dog, we will lift up the left foot through our knee and open into our inner hip. We're almost there, well done. So in our downward facing dog, we will lift up the left foot through our knee and open into our inner hip. Inhale, left foot steps outside left hand and we lower our hips and our knee. Then once again, five breaths in elicit of your choice. Then once again, five breaths in elicit of your choice. Maybe staying here is absolutely enough.
00:20:33 And even having your hands up on books might be nice or bricks. Otherwise, if you have more space, come down to forearms. And you can also play with bending up that back knee and reaching for the foot. Be somewhere that you can breathe. Be somewhere you can be soft. Final breath here. Meeting back up on hands. On our inhale, we travel to the back of our mat for our final skandhasana.
00:21:19 Exhale, sink our hips down. Inhale, float up, warrior two. Exhale, reverse, our virabhadrasana two. Inhale, we come into that standing split, which then becomes our half moon to the right. So left hand is on the ground or a book, a little to the side of our foot. And we open our hips out to the right. three breaths here. Can you invite some ease into the challenge? And exhale, right three breaths here. Can you invite some ease into the challenge? And exhale, right
00:22:07 foot comes down, well done. Fold forward. Allow the forward fold to ground you. Maybe hands are around the back of your calves. Deep breath. Floating your arms up to the sky. Maybe hands are around the back of your calves. Deep breath. Floating your arms up to the sky. see your hands. You fold forward. Inhale, halfway lift. Exhale, step it back to your downward facing dog. Lower your knees. And it's time with your knees together and bring your forehead to the earth and your bum to your seat in a child's pose and just let it all drop. Stay like this or if bum to your seat in a child's pose and just let it all drop. Stay like this or if you have a safe headstand practice. Inversions and playfulness are a really
00:23:18 beautiful part of the water element so if you would like to play with a headstand here you can do so if it's safe for you. Bringing your legs up and maybe you keep an open hip so that it's in line with the water element. Maybe you move your an open hip so that it's in line with the water element. Maybe you move your legs and if you're in your child's pose be there and breathe. Let the floor support you, give it all up to the earth. If you're in your inversion just taking a couple more breaths here and then coming down slowly in your own time. a couple more breaths here and then coming down slowly in your own time.
00:24:01 We're all going to come to lie down on our back and we're going to close our flow with a supine twist. So twist is the fire element and it balances out the water and we need balance. We can't be all fluid, water, floaty, well that sounds quite nice, but the fire is a really good balance causing some action. So we're just going to take a really but the fire is a really good balance causing some action. So we're just going to take a really beautiful restorative supine twist. So knees come in, hands come out to your side and we're going to let our knees drop over to our left. So shuffle our hips to the right a little bit, knees come over to the left and then if it's nice for you you could look over
00:24:50 your right shoulder but let your neck be somewhere it's comfortable and maybe your left hand just rests softly on your side I quite like that but again your left hand just rests softly on your side I quite like that but again anywhere that's intuitive for you and closing down your eyes if that's nice letting the practice settle bring that round to centre in your own time going slowly you can letting the practice settle bring that round to centre in your own time going slowly you can keep your eyes shut. Hips shuffle over to the left and knees knock over to the right. And once again, you can look over your left shoulder, your right hand can be on your torso.
00:25:58 And then just soften into a twist for around five breaths. And then on the inhale, just And then just soften into a twist for around five breaths. And then on the inhale, just And then just soften into a twist for around five breaths. And then on the inhale, just coming back to centre. Give your knees a huge hug. Hold them and hold yourself like you would hug someone you really love, thanking yourself for making this time. And then just letting your body come down flat on the floor to take a Shavasana, allowing the practice to integrate, allowing your body to understand all the beautiful things that you have just to integrate, allowing your body to understand all the beautiful things that you have just
00:27:02 moved through, allowing it to settle. You must come down after we've gone up, so taking just a few moments here in your Shavasana. If you have more time then please feel free to stay just a few moments here in your Shavasana. If you have more time then please feel free to stay just a few moments here in your Shavasana. If you have more time then please feel free to stay longer in your Shavasana. If you would like to close the practice out now then just softly rolling onto your right hand side, absolutely no rush and then just pushing yourself gently rolling onto your right hand side, absolutely no rush and then just pushing yourself gently up to seated and come to any comfortable seated position, bringing your hands to your lap and
00:28:51 taking a minute to just offer gratitude for yourself for making this precious time and maybe taking a minute to just offer gratitude for yourself for making this precious time and maybe setting an intention to take away from the mat with you for the rest of your day or evening and then bringing your hands to your heart center and bowing head to heart. I'll close the practice there. Thank you very much for your energy.
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