Embodiment Conditioning Mat

Hello. My name is James Silva. I'm the founder of Garuda, and today I'm prepared a math for class for you. Now today's class is about first and foremost, we start with yawning the body out. We move into rolling and some proper abdominal work. And then moving into different planes the body size.

We move into kneeling and we move into, rolling and standing back up again. I want you to be aware of the different planes that we work on. Yeah. Again, try and ready move into your back ribs as you work through this whole program. And please just enjoy and have some fun as you work through with me. Yes. It's it don't worry about getting things right.

Just go with the flow and enjoy what you're doing. That's really, really important. K? Here we go. Apply onto your back. Feet on the floor, hands by your side. Now as you lie there, what place one hand on the lower belly, one hand, on the heart?

Close your eyes for a moment and invite the breath into the body. As you breathe in, fill up the lower belly with air, fill up the ribs with air, and as you breathe out gently draw the lower belly up and under as you soften through the heart. Breathing in. Pause, breathe out. Pause.

Breathen. Pause, breathe out. Pause. Breatheen with the hands down to the side. Breathe out and splay yourself onto the floor.

On the next in breath, glide the left leg out from under you. Reach it out of the hips, keep stretching out lean your back back, and then as you breath out, drag the heel back parallel, in line with your hip, breathing in, send the right leg out from underneath you, yawn the hip, yawn the ribs out, and then glide the heel back with leptin. So that one more time, breathing in. Lean back into the floor as you stretch out, and then drag it back in again. And again, as you breathe and grow, grow, grow, grow, feel the hip reach out to the knee out through the second toe, and then as you drag the back of the heel back, keep the width of the backless, add on.

Reach the leg out of the in breath, the yordatad and then let it flop. Rotted back again inwards from the inner thigh and then drag the heel back. Let's try the other side. Breathe out. Flop it on the in breath.

Breathe out stretch and then drag it back, and breathe and grow, breathe out flop, breathe and lengthen grow, grow, grow, and then pull back. Again, breathe out. So this is keeping me in a high connection, breathing out, flop into the outer thigh, roll back to the inner thighs and drag back to center. Let's add on. As you breathe them in a center leg away, then they'll lift little pinky pass the heart, your third eye, and you stretch everything up.

Breathe out, let it flop. Breathe in turn, stretch, and breathe out drag, and bring it back. Breathe and stretch, grow, grow, grow, grow, grow, grow, grow, grow, reach, and, drag it back again. So spend some time yawning out of the body, breathing, and breathe out. Breathe and stretch, and pulling back.

Last one through breathe and grow, grow, grow her tail in opposition to your stretch, and drop. Breathe and good. And pull back out again and center. Good. This time, glide the foot out of the in breath. Let it flop.

Open the knee out of the side. You'll find that the right hip lifts, so roll into the right side of the body and then close the left foot. Breathing out, send the right leg out, grow out of the foot out of the hip, let it flop. Over the knee out to the side, stop there, rolling to the left side of the body, and then close the right leg in. Let's do that one more time.

Breathe and grow out of the hip and flop it. Open the knee out of the side, I roll into the right side of my face, the ribs, the hips, the knee, the foot, then I roll my knee. Yeah. Again, right leg reaches out, I flop it down, open the knee out of the side. I roll it to my left side of the face, shoulder, ribs, hit me foot, then I close it. Let's reverse. Let the left knee flop. Send the leg out from underneath you now as I roll into parallel, work the inner thighs and draw up through center.

Write knee flops. Stretch and open the leg out, bring it back into parallel and draw back. One more time? Left knee flops. Reach the leg out. Grow it into parallel lean back into your body and center.

Right knee flops. Take the leg out tall grow out of it good and then center. Now let's alternate. Left leg reaches out and flops as it opens out of the side, right leg reaches out and flops turn the left leg in. And reach the left leg out to roll the right knee in as you flip the left leg out and through already working with coordination, hand drop, and reach, you allow one side of the hip to flop while the other hip stays well in control and flop open and out. Let's reverse that.

Pull it in, let the left leg reach out, turn 89 as you flop the other leg out. Yeah. And reach out. Turn it in as you flop the other leg, reach the out and through. Turn it and flop it and reach out, and then bring it all back again to center well done. Well done. But left arm, left leg reaches up. Flop it down.

Open the arm and the leg out of the side. Stop there. Drop the right knee in there. Circle the right up and down. All the way up and over the head.

Roll the backpack. Open the arm out, roll the hip, the knee of the foot, other knee back, and then come back to center. Reaves the right arm, right leg out, big yawned, and then flop it. Open the arm and the out of the side. Drop the out of me.

Circle roll onto your back, turn the head around. As the arm reaches over, the head stop, roll the backpack. Open the arm up, now roll from the arm, the shoulder, ribs, the hip, the knee, the foot, and then the other knee. Let's do that one more time. Bring the arms down.

Left arm, left leg, reach and turn the head in opposition. Flop it, open the arm and knee out, flop the oven, reach roll through and around. Get the arm over the head, roll the backpack, open the arm, the ribs out. Roll the ribs, the hip, the knee, the foot. Roll back and center arms back. Reach and, girl, and then flop it.

Open the arm and knee out to the side. Roll and bring the left arm all the way across. Reach the arm over the head. Roll the back back, reach the arm out, roll back, and then center back. Beautiful. Peel the pelvis.

Roll up through the spine. Take the abs all the way back. I roll through the back, stretch out. Arms's head, glide the feet away. Good. And then drag it back, soften. Let's do that one more time. Peel and roll up.

Reach the arms back good. As you reach the arms way, yon, yon, yon, reach the arms forward, rolled good, and then roll back again and sent. Left arm, left leg reach out to the side, head in opposition, and then you flop. Open the arm and the out to the side. Stop there. Push from the outside of the right foot and lift the hip up.

Go tall. Roll on the right shoulder, the ribs, the hip, the knee, the foot, and you close back to center. Right to arm right leg reaches out to end. You grow, flop it. Open the arm, the knee out to the side.

Reach hip ribs and push that hip forward. Now work for the left shoulder, the left ribs, the left hip to left knee, then you close the foot back. And one more time, and left arm left leg reaches out. You flop it. Open the arm and the knee out of the side.

Push up tall. Stop there. Close the left knee, and now you've rolled back down to sit. Right arm, right leg, reach is a good stretch, flop it, drop the arm, the leg out to the side, push out to the hip, and then as you close, grow, grow, grow, grow, roll yourself down vertebrae at a time and come back to center. Let's add on. Left arm, left leg reaches out.

Flop it. Open the arm and the out, reach out from the hip, close the knee to parallel, open the knee, keep the outside peripheral line working, roll back into the ribs, the hip, then close back to center. Right arm, right leg reaches out. Good, stretch, flop it. Open the arm and the knee out of the side. As you reach out, stop that, the hip pushes out of the diagonal.

Now let that right lift, I bring you back to center. Open the outside of the left knee of the floor, roll back from the right trip so that diagonal pull across the body really opens any kind of scoliosis. It really works through it nicely. Good. Reach the arms and legs all the way out and arrive. Draw the arms forward right knee in towards.

And we're all back again and tall. Reach. Left knee pulls up in towards you and roll back up again and draw the right knee in towards you. Stay there. Left knee comes up. Gly the right leg out.

Gry the left leg out. And the left knee pulls up in towards and roll it back up. And the right knee pulls up in towards and roll it back and draw the right knee. The left, send the right leg out, left leg out, and through. And from here, bring the hands and the feet of the knees back to center.

Peel the pelvis roll up through the spine. Take the arms all the way to the back wall. Arms, head, massage the spine down, roll through and sit up, reach the body forward and down. Then the left elbow, bend the left knee. Move into a side bent.

Rotate, bring the body around. Foot knee hip ribs rotate sideways. Lift up. And back arm comes center. Pull open out and, sideways, rotate the body up, rotate it back again. Reach out top.

Back of the leg reaches down to the floor, roll back down again. This time reach the arms up. Have the left elbow pull towards the left knee sideways and then reach turn it into parallel. Right arm pulls across and turn it into parallel back. Left and turn it into parallel.

And right. Turn it into parallel. Have the left pull, head forward, right pull, reach out, left, and then center. Have the left pull, head forward right sideways left, and have recharged, and hands by your side come back. And we have peeled roll up.

Take the arms all the way back. Arms head massage this point. Send the arms up to lean forward and soften and bend the left left left hand goes through reach up and through. Rotate the diaper. Rotate it back, glide, falls through, and reach and center.

Pull it back. Reach it out in the room. Rotate the body around. Take it up and glide up and reach it through. Good.

Start coming down. Bend the knees and arrive. Peel the pulse roll up through the spine. Take the arms back. Arms comfort roll there and arrive.

Write me towards you 321. Left leg away. 321. And reach out for 3. Reach out for 2. Reach out for one.

Rotate in center. Rotate in center. Rotate in center. Stretch leg up the ceiling. And go three, two, one, reach the arms. Three, two, one, change legs three, change legs two, change legs one.

Circling around one, Circle around two, circle around three, bend, feeding the floor. And I got to reach back and rise. And we have reached the arms, reached the legs over. Go into your bend to the side. Pulling through.

Reach sideways. Roll and then roll center. Pulling side. Roll around. Reach outside and center.

Pull inside. Reach round the end through. Pull inside. Good. Anna center. Reach side.

And pulling back through and a reset and hasn't. Pull the arms back and arrive. Pelvic tilt. Let's do the other side of the abdominals. Reach out tall. Bring the arm was head, massage the spine good.

And here we go. Right. Like, three. Good. Two. One reached out. Three. Two. One, change three, change two, change one, circle around three, circle around two, circle around one, reach out three, two, one, reach the arms. Three, two, one change, three, two, one, circle around three, circle around two, circle around one, bend, arrive.

And, coming down. We have peeled to roll up. Arms back. Reached the arms. Reached it.

And forward it through. Reach forward, grab hold of the feet and flex lift the heart, ball point pull from the feet shoulders reach forward, flex and lift. Again, pull forward flex and lift. Ball point, cold feet on there, roll on to your side, bend and lift the heart, lift the chest, come back down, reach forward, grow, and they come back out and through. And again, lean forward flex and ball point.

Flex and ball point. Flex and ball point lean out to the left. And bend the left knee reach the heart, reach the chest, come back down, reach the left foot out, push and come through, rolling down, and reach the arms out. Bend the right elbow out to the right and the curve and left knee to left elbow stretch the right to come up side bend and then reached out. Side, draw it forward.

Draw the right knee towards you. Send the left arm out. Move out to the side and then back to center. Right. Right.

Pull it forward. Draw it through. Reach it out. Pull it side and the back and pull side and curve. Draw it on there.

Reach it out. Take it outside and stretch. Draw the feedback again and send. Peel the pelvis roll up through the spine. Take the arms back, roll it forward, and reach back out to flex and forward, lift the heart lift the chest. Three of these pull and flex.

Pull and flex. Pull, stay there. Roll back down. This time, bring the knee out to the side and lift up. Bend the back knee and reach through and soften. Lenton back out to the side.

Again, bend and soft reach out. Lean down. Get leg out behind you. Push out. And find your center. Again, holding on to the balls, the feet. Get the wrist properly around the toes as you pull it ahead, softening it between your mix. Pull back up again.

Between the leg. Pull back up again. Between the leg, Steve, arm there. Reach the arms around. Okay. Get that left elbow to ramp, to lengthen towards the left knee.

Push up arch. And then bend the right knee and move to the outside of the left knee, forward, and arch. And again, outside of the left knee forward, and arch as you come down, set foot lift up, tall, and the center. Pull yourself down slowly and bend and arrive. Take a couple of breaths of your breathing, and breathe out.

Breathing. And breathe out. I take the arms up overhead. Bemble left elbow to the left knee. Roll yourself in. Send the right arm, the right knee back.

Roll through the back, and then bring it back to center. Guys, this is all about stretching first crumpled in towards you, then circularly open out, out, lift it up to the ceiling, then reach the arm out at all. So again, Ben, keep the other side really being pulled up, then decide to go into a fetal position. Then as you open out out of the fetal position, right arm, right side. Feel as it's being pulled out, then let the left side be pulled out to meet that wonderful expression hung drawn and quartered is exactly what you bring into mind over, I guess, lift out, reach out, be pulled out, and then let the right side move out. Meet it, good, yawn, then bring it all back to center. Yes? Great.

Now, right hand behind the head. And we have twist in curve and roll back and twist roll back and twist. And when you're rolling onto my shoulder, as I open the arm, I roll onto my shoulders, stretch the underneath leg out. Good. And two and back. And go three good.

And back. Let's add on. Twist, send the other leg out. Drag it back and roll back and reach send the leg out. Drag it back and roll back. Last one, twist and out.

Drag it back, stay there, place the hand behind the head, and you twist one. You twist two. You twist a round, and you twistorama. As you twist open the underneath armor stretch it out, and open, stretch it out, open, stretch it out, open, stretch it out, and change elbow against elbow. This time come up on the elbow, arrange your elbow, bend the front knee, lift the back leg up, and you go, kick kick and back.

And you go kick, kick, and back, and kick, kick back, cycle the knee in, and stretch. Take it back. Cycle and lean and stretch. Take it back. Cycle and stretch. The other way around. Bend reach and forward.

Bend reach and forward. Bend reach either. Roll yourself back out into that bend and place it down. Let's go for an interim stretch. Oh, stretch good. And roll to the left.

Draw it in on the hold, stretch the right, stretch the left, bend the right knee, reach the right arm up, move into a side stretch humor, bring yourself back down again good. Send the right, like, oh, twist. Again, roll onto the shoulder, bend in towards, move sideways, and, move the other way. Bend in towards, roll through. Stretch left, stretch the right.

As you bend the left knee towards you move the left foot, go big side stretch out and come back down again. Good. As you reach back, toast. And shoulder, shoulder, glide out and stretch. Bring it all back and prepare for the other side for the obliques. Left hand behind the head and you go twist and back.

Remember to roll on the shoulder and the back and twist and back. Reach leggate and pull it back. Reach it out. Pull it back. Reach it out and pull it back.

Reach it out, stretch the right leg out to meet it, drag a pull, roll yourself back, twist reach, push it out, pull it in, and roll back, and out. Stretch and pull it together right hand behind the head and you have twist and twist and twist and twist and stretch and stretch and stretch and stretch and stretch out this one hand behind the head. You come up on the elbow, good align yourself back and bend the front knee. We have push, push, and pull point. Flex, flex, and pull back point.

Flex, flex, flex, pull back point, bend, and reach forward. And forward. Reverse back through and flex back through and flex back through and flex. Take it back down. Roll on to your back. You bring the knees forward.

Place the foot down and arrive. Again, take the arms. Take the legs out tall. We have been down to the left roll it under. Push out tall.

Push out tall. Bend out in towards you. Stretched leg. Stresses are no arms. Yes. Down and in, reach out, reach out, bend roll onto the shoulder, roll under, lengthen out, and length. Yeah.

So it's already You're learning to use your beliefs, that ruling capacity that you've just been working on, pull and down, and roll, stretch out, stretch out. And then, and pull. Reach out. Reach out. And pull.

Get onto the shoulder down. Reach out tall and true. Brilliant. This is all to do with rolling, learning how to kind of move through the ribs, getting your obliques to help you, you're through the limbs reaching out other limbs grounding. So that's a wonderful kind of coordination between the body. Left ankle behind right angle. Here we go. A small push to lift you up into a pelvic tilt. The other one pushes down and you change legs.

Push lift and push down. Change leg. So one pushes against the other. The other pushes down. You change legs. Push to lift you up.

Push to lift you down. Change legs. Now push to lift you up. Push to lift you down. Hold. Change legs, push back, roll, change legs, push back, roll, change legs, push back. Good. Doing really well guys. There.

Well done. Back now. Out, change legs. Hands in the floor push back stretch, change bend, front leg pushes, roll back stretch, change, bend, front leg pushes. Back leg pushes back, stretch, shin, front leg pushes, back leg pushes back exchange, bring the foot forward and roll roll onto the right side, change, roll forward into your left. Roll onto your left side up, change, roll onto your right side, and roll onto your right, change, roll onto your left side, brilliant, and just sit back send the feet out. And here we go. Ball point.

Flex bend. Ball point. Flex bend. Bull point. I leave my heels worth it, and I pull back with my toes. Plantar fascia ball toes, and I pulled back one leg at a time. And I try and roll to the front of my hip. My sibbon, that is out. Yeah.

Roll to the front of my sibbon, pull back to the back of the sibbon. So you're really working on on the insertions, those muscles, yeah, getting them to give them that extra stretch and good flexboard feet out ball point and parallel. Flex open out ball point and parallel. Turn out, flex. As you notice, I keep my heels exactly in the same place out. I don't move them.

I don't glide them across the floor because I wanna create traction between the heat the ankle and the knee and the knee and the hip. I'm good. I go point right. Point flex, circle around and go left and right and circle around. Good. And right and left and circle around. And left and right and circle around.

Go at both feet point crumble under open. Point crumble under open. Point crumble under open. Reverse crumble under open. Reverse duck and lift.

Crumble, pull lift, last one through crumble, pull lift. We have point, flex, open, reach, push the right leg out, push the left leg out parallel. Ball point, bend, open, reach, push the left leg out, right leg out, rotate, and, hang, just windscreen wipers side to side. Just let them kind of go in the hip sockets. God. And in opposition, Oh, too. Good. And well done. Good.

So we're gonna go into all fours now. Yeah. You wanna you want your knees directly under your hipbones, and your shoulders directly over your hands. Yeah. All you want to start with is a very plain table top, draw that lower belly up and under, and drop into those shoulders, and then wrap and push away. Drop, wrap, push away.

Drop wrap a push away. Last one through drop and wrap a push away. Good. Start leaning back in the curl and start leaning forward in the arch and push back in the curl. And Ford in the arch. Cootilbom lower middle upper head.

Arch tilbom lower middle upper chest and head. Cootilbom lower middle upper head. Arch tailbone, lower middle, up and head. Start head up middle tailbone. Start head up middle tailbone.

Head upper middle tailbone. Head, upper middle, tailbone. Come back with your knees together. Yeah. And you're gonna go into push back and, curve. Come forward and arch.

Take the feet out on the side and lean into your side ribs on the diagonal. Move into your right hand, open, and reach her back. Bring the arm back to shoulder, the ribs, the hip, the knee, lean out on the diagonal, and then bring yourself back to center. Push back in the curve. Ford and arch. Take the feet out of the side.

Move across on the diagonal. Moving into your hand on the diagonal, open the hips, open the ribs, lean back. Bring the arm back again. Fitting these together. Out on the diagonal, bring some back to center. Let's do that one more time, please.

Back in the cover. Ford in the arch, knees out of the side, out on a diagonal move forward and open out, beg your arm back to shoulder, the ribs, the hip, the knee lean out of it. And then bring yourself back to center. And again, lean back in the curve. Forward in the arch.

Take the feet off the side, out in the diagonal, and tilt yourself over. Hip opens out wide. Bring the arm back, the shoulder, the ribs, the hip, the knee, lean out. Good. And you center. Lean back in your core.

Ford in the arch. Lean back out in, forward in the arch. Last one, lean back in the club, forward in the arch. Bring yourself back. Again, hands under his shoulders, knees together draw the left knee into the forehead, curve.

Go either foot out behind you and lean forward. Call the toes under, arch now roll through the toes and out, roll back through and arch point the foot, point and t the leg out of the side, lift up, lean out and back. Bring the only foot in towards you, and I get that shoulder to reach out. Again, back out, and arch, hand down, foot runs all the way back and lift the opposite arm up tall. Hand the floor, rotate in the foot, and push the hips to open, bring the arm back, the shoulder, and feet underneath you flex the feet from their roll to again, go into the bend and stretch action.

Roll back again down point the foot, knees, and right. Other side, right knee curling towards you, lean back. Glide the foot along the floor, lean forward. Curl it towards under, lift the heart to the chest, roll to the feet, bend the back knee, push the arch to the foot, roll to the foot, bend the front knee, arch and forward. Point, take the leg out of the side and open And foot comes through, a glider.

Get the shoulder down. Again, open it out and the through. Hand on the floor, circle the leg around. And as you push into your right hand, open the left arm up to the ceiling. Hand them, rotate on it, and push into the back leg as you bring the arm down, foot comes back, lift the heart and lift the chest, roll through, and roll back and stretch a knee down arch point, point, point, and sit back on to your legs. Oh, either hands forward.

Diver the head through mini cobra, cobra upper dog, curls sit back hands behind the feet, small lift of the pelvis, drop down. Head curls under. Again, reach out. Dive the head through mini cobra cobra upper dog. Curl the head down. Reach back. Hands behind you.

Lift the pelvis. Sit back and through. Hands forward and arrive. Get the chest down. Curl the toes under.

Move into a push up position. You, move into a plank, push back into a downward dog, push forward into a plank, come down into the push up knees, chest, push back, and sit back. Bring the hands under your shoulders, Let's get ready for another progression. Left knee pulls in towards your lean back. Glad it along the floor off the floor and reach on. Take the legs out to the side, reach leg out behind you into attitude, cat's tail, hip me foot out tall, leg out behind you, enter attitude, hip me foot out tall, leg out behind you, enter attitude, foot on the floor, push lift the heart, lift the chest. As the arm comes back, roll the foot back to center her lift. Again, that wonderful section of rolling back through the feet, go lie the foot along the floor off the floor and reach.

Take the leg out to the side, a big side. Take the leg out behind you. Keep the hip open, and bend the knee, move it in to at reach the foot out to the window. And as you push out of the right arm, lengthen further down. Bring the leg down, bend the knee, roll through the foot, arch, bring the foot forward, point, and come back other side.

Draw the knee in towards you, lean back. Glythe foot along the floor and lean forward. Leg out the side. Flex, take the leg out behind you, move it into attitude. Catch it, hip knee foot out, and take it back attitude.

Hip knee foot out. Take it back into attitude, foot onto the floor, push into your left hand, push the hips forward and grow. Bring the arm back, ribs, reach out and talk. Roll through. Ben in the back knee, go either foot along the floor, reach the leg up tall.

Flex the foot. Take the leg out to the side. Take the leg out behind you. Open the hip, move it into attitude. Stretch the leg out to the side wall, push from the left hand, reach the leg up higher, bring the leg down straight, bend the knee, roll to the foot arch, point the foot knee down and sit back and breathe in chest to the floor, pull the toes under push up plank, lengthen downward dog. Push forward.

Slow down. Ben arrive. Push and sit back. Stay there. A couple of breaths regain your composure and breathing in, and, your right leg knee comes up, place the foot forward and arch stretch flex and sit back. Push back again into your foot and arch, curl the back toes in towards lengthen back into a really nice mountain pose, rotate, sit the sit bone down, push it back up again and stretch. Ben the front knee, turn the leg out and sit, point to the foot and roll onto hip, right hand onto your right thigh.

Stay there for a couple of breaths, breathe in, and breathe out, breathe in, breathe out, bend the back and gather, pull the heel into your butter, come forward, and then push away and open the heart, open the chest up. And again, pull into your butter, open the heart, open the chest out, turn the foot back into parallel, and stretch out this time. Sit back onto your heel. Gly the heel forward and move into a proper, proper stretch. Again, pull back into your heel, lengthen back.

As you come forward, again, yawn the leg out, yawn the hip out, yawn the chest out. And lift the knee and place back and arrive. And going forward, mini cobra, cobra, upper dog, curl her head in towards you, sit back, and draw, and lift the heart of the chest. Sit back and come back on to your stretch arms left side, left knee, and place it forward in arch. Stretch your leg back lean in to the stretch.

Come forward and curl the toes the back foot in towards you, stretch back and, find that front stretch, turn the foot in, and sit generously to the floor, lengthen the back again, and reach back. Then the front knee, as you come down, turn the front leg out and drop into the hip now, steer for a couple of breaths ready, move in the hip and look back over the shoulder, breathing, and the breather. Brilliant. Breathe in, and breathe up. Now as you bend the back knee, bring yourself, yeah, all the way from parallel to the floor as the foot pushes into your hand, open the heart, open the chest, look up the ceiling, and again, pull forward. And open the heart, open the chest out. Good. Say that. Push a little further into your hand, open that front hip out. Good.

Then come back again and sit back onto the heel. Glide the left leg out and stretch it out. Push the hips out. Push push and then glide it back again, tall. Come back to the front.

Take your time. Again, you're on the front of the body out. Push it to your hands. Lift the foot up and then place it down. And sit back on to your ear. Come fold into your arch, curl the toes in towards you, push out, lengthen back into your bank. Come forward.

And lower into your push up knee, chest, and sit back and curve. One last one through. Ford and right. And push up, plank. Sit back.

Walk yourself in. Walk, walk, walk, lean forward into your hands, lean back into your heels, bend, lift the heart, lift the chest. And again, lean forward into your hands. Back. And as you curl up, roll up through the spine and feel the back of the body widen.

I'm gonna turn around to face you. We're gonna do a quick hand exercise. Little pinky spirals all the way to the front, and the thumb spirals all the way to the back. Little pinky spirals and the thumb spirals back. Little pinky spirals.

Now pull the fingers in towards the wrist, open and flex and push down. Pull in towards the wrist, open and push out. Paul towards wrist, fingers, wrist elbows, shoulders, armpits, from the armpit's elbows, wrist fingers, fingers, wrists elbow shoulders, armpits, armpits, elbows, and lose that flexion of pushing through the back of the wrist, last one through and around, and push through, take the arms forward. Thumb, your middle finger, index little, and then work back around. Sorry. I gave you the wrong combi thumb index middle ring and little pinky.

Sometimes one gets lost in the movement, and one splat is four words. But you know what I'm talking about. I'm good. And back in again. Pull the fingers into your wrist and then push back out again and flex.

Pull them in towards your wrist and back out again. Pull them in, go fingers, wrist elbow shoulders, armpits, from the armpits you reach around. Fingers just shoulders, armpits, from the armpits reach around, open the arms out to the side. Saving the thumb line reaches inwards. The little pinky spirals out.

Now, whilst you're working, let's also ask yourself, what am I feet doing? What's my back doing? Yeah. Where's the back of my head placed? Yes. You don't wanna lose a rest of the body. You've worked so hard to accrue it So make sure that you kept the alignment all the way through and reach out. Pulling towards your fingers, wrists elbows, shoulders, armpits from the armpits you wrap around.

Fingers, wrists, shoulders, armpits, from the armpits and bring the arms down to your side. Now keep that spiral action breathing, turn, and breathe out. Good. And you carry your own weight to the pubic bone you turn it down, and you push it through. And bring it up to your naval, turn, and push it down. Carry the weight of your body.

Pull it up to your naval, turn the palms, push down, feel the strength of the arms. Pull the arms all the way up into your heart center. Turn the palms. Push down with strength again, up into your heart center. Turn it down and push it down.

Let's move it up to the throat scent. Pull it up to the throat scent. You're really pulling the energy up, and then you're dissipating it down to the floor. Again, breathing and pulling. Feel the strength of your arms, turn, and push down all the way up to the third eye space, breathing in, and push down, feel the strength of your feet. You're really rooted into the floor, breathing in.

And breathing out. Finally, as you take the arms up over the head, bathe the body behind the neck, past the heart, past the naval, past the pubic bone, and down, breathing, and gather the energy from the floor. Wash over, and down, and through last ones we're breathing in, and her breathing out, and through slowly rock the body at the front, open the heart and the arms up. As you rock the body to the back, start closing the heart, breathing and open the heart out into a low v center and close the back into taking the arms out of the side, lift the heart, lift the chest. Sense the body and then take it back again. So I rock from the back of my heels to the front of my heels, spiraling's a little pinky, middle finger reaches up, hands up into the heavens, hands in a prayer, pull your prayer down through the midline and arrive.

Again, spiral, middle finger, leads the way forward, little pinky spirals, it must cocoon yourself in this prayer as you pull the prayer down. Last one through, out Good. And this time as you pull your pride down, let it simply shift on to the heart and the lower belly. Stop there for a moment. Move your weight to the toes, the big toes. Move your weight to the little pinky on the diagonal. To the side of the foot, to the back diagonal heel, to the back of the heels, to the back diagonal heel to the side of the foot, the little pinky, and then the torso.

So you're making a circular journey around your feet. Keep it going, but be really aware of the periphery of the foot out side, little pinky, and then the big toes. One last time. Little pinky side of the foot, diagonal heel, back heels. Diagonal here, side of the foot, little pinky, and big toes. It's just softening your knees.

So you really allow you're not pushing into the back of the legs, but that softens your you're literally trying to juggle one bone on top of the other. So as you move around, yeah, the lower bones are actually taking the weight and they're, they're informing the upper body as to where and how it places itself as you move to the periphery. Be aware of this. This is really important. Adding a periphery of the foot is so important.

That's how you get stronger anchors as well. Yes. And then bring yourself back again to center. Just stay here for a moment. Feel the warmth of your hands against the inner organs. Yeah. Feel that healing take place.

After all that work you've done, yeah, trust your hands to do the job they want to do, which is the healing. Yes, that they need to be right now. So just spend a moment over here. Three breaths. That's all breathing in. That pause and breathe out.

Let your in breath be that healing breath. Let that out breath be that detoxing breath, that cleansing breath. The in breath, that invitation to the divine the out breath that creating that sacred space around you. Again, that in breath, the beginning of a smile, and the out breath, the beginning of a sigh. The in breath, the beginning of a smile, it's a joyous in breath.

And then the out breath, a breath of gratitude that, that's sighing out with gratitude and graciousness. Come back to center. Again, find where your weight is weight slightly in front of the heels, that inner thigh connection, again, as you stand up to all, feel the outside of the feet as well, feel the way the sacrum is open. The muscles of the back are wide and open. So open up the curtains of your middle and lower back.

Again, feel like the head stays on the heart and the heart on the pelvis, the pelvis on the ankles and feet. And then as you open up the eyes and you look out from the generosity of the heart, open out the eyes at the back of the head and be aware of the space behind you. Thank you so much. That was really great to in class with you. Have a great day.