The following session we will do a sequence to generate strength and balance of mind and body. So come into a standing position, feeding the strong legs, the lengthened spine, relax these muscles. We're going to start off with gently opening up and warming up the neck muscles. So rotating the neck. Make sure that you don't fold the head back too far if your neck doesn't feel so good. Or a couple of rotations in both directions feeling all the neck muscles and ligaments in the opening rotating the wrists as you bring them up with a nice who inhalation, lengthen out.

Exhaling, rotate the hands in the other direction, bring the hands down again. Breathing in rotating the hands, bring the arms up. lengthen the body out. Exhaling, hands down. One more time reading in, lengthening out. Reading out, opening up the wrists.

Slowly, the hands in front of the chest is minimum to stand to the strong legs to the body. Nice and siltation deep breath in. Breathing out, bring the hands down in length and now clean back, breathing out or would fold coming all the way down. Reading head up, jump or step back in the plank position, breathing out, coming all the way down, really in upward dot length and now the spine, open the chest, reading out, downward dog position. lengthen the whole back side of the body out for the last three full breaths, lengthening the whole back side of the body, keep the neck long the shoulders wide. One last exhalation.

Look forward, jump or step forward, bring the head breathing in. Breathing out, head down. Reading and as you come up, you blank. Now leaning back, opening up the front side of the body. length, not breathing out, hands in from the chest. Big little moment again.

Very subtle effects on the body. Calm down the breath. Connect with your body. Deep breath in. Breathing out, bring the hands down. gradient open up the front side of the body.

Reading up Forward Bend, open up the backside of the body. Inhaling head about expect an exhale, jump or step back, coming all the way down. Breathing in lengthens, out downward opposition. Stay here for four more breaths. sure you're laying to the neck rady out he keeps space for the neck, the shoulders wide, pressing the chest towards the toes. And after last exhalation, look in between the hands jumper step forward, head up really breathing out forward Coming up blank now leaning back.

Thank you not breathing out. hands in front of the chest again. Take a little moment to connect with what's happening in the body. Import Surya namaskara out bring his now 3d game with the knees been coming into a chair pose. length and a third of reading out for word pain and reading head up but expect jump or step back reading outcome all the way down. Reading in length the spine upward.

Reading out, downward dog in the right leg up this step in between the hands really arms up, opening up, reading out as you come down, plank position all the way down. Reading in length now out downwards Push, left. There you go. stepping forward, reading in, length and out. All the way down, breathing out blank position. In awkward, pretty out just for two more reds here, really pressing the whole surface of the hand pressing the heels down towards the ground.

Last exhalation, jump, step forward, head up, breeding. Breathing out forward, bend. Common all the way up into this chair posing. lengthen out, reading out with the hands in front the chest. Again, take a little more and then again, read out in stone. Reading in chair reading out for word Ben.

Reading in, head up on this jumper, step back, breathing out. Breathing in, lengthen the spine. Breeding out downward dog position, right foot up, step forward, breeding in, arms up. We come into Tennessee pose, you're standing on the right leg with arms reaching forward to the left leg. I'll stay for seven breaths in total. The left leg pushing out the right leg, pushing our arms lengthening, reading calm, strengthening, in the body in balancing with mine and my last breath coming down with left foot breeding in arms up, out play In upper dark, reading out, downwind up, left foot up, step forward, in arms up.

And to standing on the left leg, press the right leg out, press the arms out. It's been there for five parts in total. In the right leg down, the arms up reading in, reading out all the way down in APA printing out downwards before more look forward For step forward reading in head up but expect reading out forward for reading in chair polls lengthen breathing out you've really opened up the whole nervous system you strengthen the muscles in the body opened up the blood flow try to really feel this subtlest sensations in the body. Okay, we're going to do a series of sun salutations adding a different kind of balancing books, as well inhalation reading Hands down. In, coming up into the chair pose, like now breathing out forward for head down. Reading in, head up.

Step back, reading out, all the way down. In our right leg up, step forward, reading in, arms up. Coming to warrior to post, arms, length and out. Fingers from fingertip to fingertip length. Now keep your breathing calm. These muscles relax feeling the strength, both mind and body.

Opening inner thighs. One last breath in. Coming up. We want to bring the parents just on the right leg, the left Lead comes up straightening the left leg out. Reaching from fingertip to fingertip, the arms out and look at the ground. Give you breathing call.

Feel the strengthening and the balance happening in the body as well read stepping back again, this warrior one pose, arms up, in, breathing out, coming all the way down, breaking a leg out downwards. Left leg, stepping forward, arms up through inhalation bringing out the warrior to pose stay here for five minutes. In lifting the pelvic floor muscles, strengthen both legs reaching out Last Malaysian coming up the way just under the left leg, reaching with the right leg out Ruchi with the arms out. Keep your balance here string as two breaths slowly stepping back in with the left leg to the ground. The reaching the arms up reading in, reading out coming down in a poor dog out for three more base after your last full exhalation You look good Between the hands. jumpers stepping forward, head, expect really out coming down in chair pose a medium again scan through your body.

Learn to feel every little detail. Alright going for the last strong Sun siltation open up the side muscles. Exhaling Bring the arms down. Inhaling chair pokes out breathing out forward in. Reading in, eating out which string in length out our top, right leg up. Before breeding in, in the arms up.

In the arms out, lengthening out sideways, the back leg strong thing is reaching out besides strengthening and opening up the breeding calm to more brands breaking in length and not reaching out, coming all the way down. In an hour our left leg forward, really in, arms up, sideways, reaching with the arms out, reaching with the leg out in the strength in the sides. Two more things T three in reading out all the way down our dog for Brits Matthew last exhalation for breeding in excess exhale breathing in Chair Pose. And in theory what's happening in the body calm down the breathing calm down the nervous system. whole mind whole body on and do a series of three corners, trying to pull this step back with the left foot. Nice open trying on the front foot is in line with the back foot, arm's length and up, reading out coming down reaching with the left arm up the right arm down.

Feelings keep the legs strong. You keep the arms strong recreating all space and strength for the body as you hold yourself in this position are nine deep breaths into me. When we try to develop is finding stillness in the pose finding the kind of relaxed attentiveness, spread breeding incoming up and reaching with the left forward and bring the left hand down, you can turn the back foot a bit more in, reaching with the right arm up to the sky. inverted triangle poles are more advanced, you can bring the left hand on the right side of the right. Otherwise you keep it on the left side. Both legs straightened out as much as you can.

Reading calm face muscles relaxed. Nest, fully knowledge. Slowly bring both hands down except the foot, turn the back foot even further in. Reading in reading ahead a bit up and breathing out. Bring the head all the way down to watch the front leg. Stay here or support a nice deep, full breaths.

Slowly reading in reaching with the arms of lean back a little bit, blank and out, in front of chest again, take a little moment to feel what's happening in mind and body. Let it happen. in bed with the right foot in, breathing out, triangle pose, reaching with the right arm up and down. Try to keep pressing your hips forward, both legs strong space for the neck. also bring your left hand on the other side of the leg. You want to create a bit more space in the side best Read.

Slowly coming up in the right hands down inside of the left foot reaching with the left arm up towards the sky, straightening both legs out. Reaching with the neck out. Eating creating full opens, twist for the body. As we inhalation slowly bring in both hands down except foot, turn the back foot more in, head up, reading out. lengthen the spine all the way out with the hand down. For in nine Brits in total g last full acceleration we step forward, breathe in as we come up with length in the body out, completely been back out and take a moment to feel what's happening in the body.

Learn to feel the most subtle, finest layers of your being. If you adjust blood flow that you've opened up in the body, not just a nervous system, but a whole energy system in the body has been opened up. Feel that hands down again. Relax. Come down into a laying position Shavasana giving yourself a bit of time to let the whole nervous system the blood flow etc. to let everything settling and calm down.

Keeping attention to the present moment the kind of enjoying the fruits of your hard work loosening up. You can bring layers to your fingers and slowly move the body in any way to buy yourself a nice little stretch out. Rub the hands to get everything nice and warm and place one hand on the belly on hand on the heart reading, feeling of kind of peacefulness kindness Again, drop the hands to get anything nice and warm. bracing the palms on the face. You're looking into a colorful spaciousness. head in the rest of your body in the middle potentially nice A massage.

Come to roll to one side with the help of the hands coming into a sitting position, take a bit a moment to feel and the breath is more calm, the mind is more open, more spaciousness you've created. Everything is more settled and relax Namaste