come to your knees take a moment to connect with the breath
begin to circulate the shoulders
opposite direction
come to the neck circular motion here deep breaths
opposite direction for inhales both exhale
back to centre left arm reaches out dropping left hand to the mat right here
meets the right shoulder inhale
exhale
next inhale release opposite side right hand to the mat left ear meets the left
shoulder deep breath cycles here
again next inhale release
grab your wheel and begin to roll it forward be gentle here stop where you
feel that stretch if the body allows it send the forehead and heart to meet the
mat bowl in hills full X Hills if at any point this feels too intense
simply pull back
release the gently come up bring the knees mat with distance apart or further
again if the body allows it and begin to walk the wheel forward stopping where
you meet that stretch
release
come to seat it knees bent feet planted on the mat place the wheel at the low
back and begin to lean over the wheel connect to the breath
getting into the muscles of the back very slight movement here rocking side
to side
inhale come up adjust the wheel so it's a bit further
up the back releasing any tension in the neck
rocking slightly side to side feel free to hold the wheel or go ahead and keep
yourself balanced by placing your hands on the mat
engage the core gently come up
wiill to the low back release the head hands to heart center
Anjali mudra give gratitude here take a moment when you're ready reach up
overhead nice deep stretch here
hence the match straightening the knees keep the hands planted or bring them
heart center for added pressure
if the shoulders allow it reach up overhead grabbing the wheel otherwise
place the hands on the mat for stability here begin to rock forwards and
backwards
back to centre
straighten the knees connect to the breath here
bending at the knees rock forward and release placing the hands at your hips
for just a little extra stability here while we rock forward and backwards
moving at your own pace follow your breath
maybe take a moment to adjust the wheel and continue to rock again flowing at
your own pace here do what feels good
perfect release to sukhasana easy pose inhale gaze up exhale extending through
the spine gaze down inhale opening the chest gaze up exhale really extend
through the spine inhale exhale begin to circulate the hips
opposite direction
come to the knees send the hips towards the heels for child's pose
use this moment to recharge acknowledge how the body feels nice deep breaths
filling the torso expanding the low back
exhale releasing any tension within the hips shoulders and neck
next inhale release hands to heart center namaste