work through the sequence in this order – 1-2-3-4-3-2-1
1) sit or lie down comfortably letting your body settle. keeping a lively relationship between your body and the ground – feel the ground beneath you, take your time to notice your breath too – this might take 5 minutes or longer…
2) when you feel ready – lie on your back with your knees bent over your chest – listen to what your body would like you to do to release it – you might want to rock on the pelvis, or extend your legs upwards. eventually, use upward raised leg pose to wake up your legs and open the backs of the knees – no hurry…
3) when you are ready – come onto all fours. focus on your hands first – spreading the fingers, keeping the palms springy – take as long as you want. as you exhale drop weight into your hands and as you inhale, ease back a little. let your breath and spine inform you. notice the way your spine responds to this – you might like to co-operate with your spine by imagining a wave of movement up and down the spine with the breath. rest in a kneeling forward bend/child’s pose at any time.
4) when you feel ready – tuck your toes under and come up into dog – keeping your feet and hands springy – exhaling into the earth – softening back a little as you inhale. look at the ideas from the previous post to help you with this part of the practice. take as long as you want – moving between number 4 and number 3 and eventually scrolling back to number 2 and number 1.
i hope you enjoy the practice x