Welcome, everybody its great to see you. Let's start with sitting with the legs together like this and you rest your hands onto your knees and pay attention to the way that you're legs contact the ground. So just notice the contact between your thighs, your cuffs, your heels on the floor. And rest your hands for a moment here on the room of the pelvis and just feel the way that you're sitting in your pelvis lovely, okay. And then were going to move on to open the legs wide, so if you would like to take the legs comfortably wide apart not too wide, just comfortably wide apart. So that you still feel this contact with the ground through the back of the legs and extend your heels.
So you really lengthen through the back of the legs and open the soles of the feet. So if you see if you can get some space between each of your toes, even the little toe, lots of space between the toes. That great, okay, and then relaxed the feet and see if you can take them in the opposite ways, so point the toes. So you'll really extending the ankle the other way and then again extend the heels. So you want to alternate those two movements pointing the toes.
And extending the heels, lovely and keep going, just keep going and build up the tempo a little bit so that stretching out the back of the legs and moving the ankles. Pumping the circulation back to the upper body, lots of good things happened with this very simple movement. And then were going to roll, were going to roll the ankles in the big circles and see how big the circle you can draw with your big toe. Big wide circle of the feet and reverse and go the upper way, good. And then when you’ve finished come back to the center and relaxed the legs. Rest your hands on your knees, feel the connection with the ground, so you’ve been to feel grounded through the legs and through the pelvis. If you touch your sides here for a moment just teach this big bones on either side of the pelvis and press down and feel yourself really, really connecting with the ground through the pelvis.
So you're like a plant with roots that go down into the earth. Okay, and relaxed the hands and then feel yourself grow out of those roots to the spine if you sit up. Really, nice and tall through your spine, good and were going to place the palms of the hands together and just before we continue I’d like you to let your attention go inwards for a moment and say hello to your baby. Now, undo the hands and place your finger tips very lightly onto the floor either side of you. So you just touching the ground very, very lightly and what were going to do is take the arms up on an inhalation. So inhaling gently open out the arms like a magnificent pair of wings and just let them come all the way up above your head with soft shoulders. So drop the shoulder and then exhaling keep long and tall with the spine and slowly, slowly release the arms down and touch the ground very lightly with your fingertips, good.
So keep that feeling of being grounded through the legs and the pelvis as we repeat that. Inhaling take the answer, wonderful movement that makes loads of space for your baby and exhaling keep long through the spine ring the arms down slowly towards the ground wonderful. And we’ll do one more, inhalation, lovely, lovely, lovely, lovely length. Loads and loads of space, legs dropping, pelvis dropping and exhaling stay tall, stay tall, stay tall wonderful.
You want to have a feeling of really lifting a little bit here, see your upper back is keeping you elegant and tall, here. Were going to lean gently towards the left, so if you place your left hand on the floor beside you and then inhaling were going to take the right arm up, all the way up to the ceiling reaching up, ceiling reaching up, ceiling reaching up, so again now were getting some space along the side of the body. So it’s a lovely side bend and then exhaling and come back to the center and relaxed the arm down. And then inhaling take the left arm up reach, reach, reach, reach, reach, releasing, releasing keeping the legs grounded, the pelvis grounded so it just growing softly out of our roots and come back towards the center. Good, okay and then take the arms up one more time bring the palms together and lower the hands down into Namaste, that was great, thank you.
Okay, so now were going to do something different were going to fold the legs and we’ll start with the right leg. So if you bend your right knee gently and bring your foot in and see if you can hold your foot from underneath with your hands and you actually, you use one hand and rest your other hand beside you can we were just going to loosen the hip joint before we fold the legs. And also flex the knee, so if you bring your heel away from you and towards you just to ease your knee and then hold your foot so the sole of the foot turns a little bit upwards and gently, gently lower your leg down onto the ground. Now, if you have a cushion beside you, you can put a cushion underneath that knee that’s good. Now, again we’ll do the same on the other side. So if you bend up your left knee and hold your foot from underneath you can support yourself with the left hand and ease the hip.
So were gently rotating and easing that hip joint, this is important the first time you fold your legs that you slowly move the legs into the position and then flex the knee. And turn the foot and were going to put that foot down very gently in front of the other one. So on the mat in front here and place your cushion underneath the knee, so you’ve got the whole pelvis really supported. And just sit on the edge of the cushion behind you, so you feel really comfortable. Good, okay, that’s lovely. And then were going to place our hands on the belly, so if you just cup your belly with your hands and close your eyes for a moment and let your attention turn inwards. So focus on the rhythm of your breathing and just notice each time you breathe in and each time you breathe out.
And if you like you can breathe in gently through your nose and breathe out softly through your mouth. And see if you can notice that as you breathe in your belly expands and inflates almost like a balloon blowing up. And as you exhale you're belly gathers gently towards your spine like its giving your baby a wonderful little hug. Now if you sit that and continue for a moment or too longer and give your baby a very gentle little massage each time you breathe in and each time you breathe out. So your belly expands when you breathe in and gathers when you breathe out.
Lovely, expands towards your hands as you breathe in and gathers your baby enclose to your spine as you breathe out. Good, and then relaxed and go back to your normal breathing and place your hands on your knees, good, lovely. All right, so now were going to place the hands in prayer position look down gently your finger tips and turning your awareness inwards, I’d like you to let your attention focus on the presence of your baby, so just for a moment or two. Say, “Hello” to your baby inside. All right, so now were going to lean gently towards the left so if you place your left hand on the floor beside you and keep your right leg down, so I just like you to press down on your right knee for a moment to encourage your right knee to stay down. And then within an in breathes were going to reach up again towards the ceiling, reaching up, reaching up, reaching up, reaching up, relax your neck, relax your jaw and maybe your hand will go a little way over head. So you feel a lovely long feeling of lengthening. All along the right side of your body, that’s right.
They just breathe normally, breath into it, enjoy the feeling and then on exhalation come back to the center. As you come back to the center, sit up really long through your spine and then were going to take the right hand to the side inhale the left arm all the way up to the ceiling. And exhale just a little way over, so ones again were keeping the left leg down and were feeling a lovely long stretchy feeling through the left side of the body. If your palm faces down, towards the floor you could turn hands, your palm towards the floor that’s great. Okay, and then come back to the center and grow tall again through the spine.
Great, and then this time were going to take the arms up just to shoulders and feel yourself sitting up really long through the spine, so your upper back is working just that little bit to keep you strong through your back. And then were going to exhale and very gently turn towards the left take your left hand right across to your right knee and just let your right hand drop gently to the mat. So you're finger tips touch the mat but don’t lean back onto your hands. Stay Sitting Square in your pelvis and then let your neck turn gently towards your right shoulders. So the whole of your spine is softly and gently rotating. Breathe easy, normal breathing just enjoy the rhythm of your breathing. Don’t force the movement in any way and then come back to the center and again sit tall through the spine. Have a little wrinkles through your spine just to ease up and enjoy that feeling of being really loose through the back of the body.
Okay, right and then were going to inhale and take arms up again. Shoulder height, so it’s like you reach out from fingertips to finger tip and then were going to slowly on out breathe rotate towards the left this time. Take your right hand across, hold gently behind your knee, turn softly towards your left shoulder and breathe.
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