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Part 1: Guided Relaxation and Gentle Movement Find a comfortable lying posture for our relaxation. Allow the feet to roll out to the sides. Have the palms facing upwards. Close the eyes and relax the eyelids. Start to take some deep breaths and bring your awareness to your whole right arm. Raise the right arm a few centimeters off the ground as you breathe in. And as you breathe out, allow the arm to fall gently back down to the ground, relaxing all the muscles of the arms. Breathing in, raise the right arm again, and breathing out, the arm comes back down to the ground. One more time, as you breathe in, lifting the arm, and as you breathe out, the arm lowers down. All the muscles of the arm completely relax. Take your awareness to your left arm, and as you inhale, lift the left arm a few centimetres off the ground. As you breathe out, the arm comes back down; all the muscles of the arm relax. Breathing in, lift the left arm, and as you breathe out the arm slowly comes back down to the ground. One more time, breathing in and breathing out, letting all the muscles of that arm relax. Purījī, Purījī... Inhale, lift the left leg a few centimetres off the ground, and as you breathe out, allow the leg to come slowly back down to the ground, letting the muscles of the leg relax. Breathing in, lifting the leg, and breathing out, lowering the leg. One more time as you breathe in, and breathing out, allow all the muscles of the leg to relax. Feel the whole body complete. Puri Jī, Puri Jī... Puri. Up to the very top, and as you breathe out, allow the chest to relax and the abdomen to soften. As you breathe in, the abdomen rises, the ribs expand, the chest expands fully, and as you breathe out, the chest relaxes and the belly relaxes. Continue to breathe as though you’re filling the lungs from the very bottom up to the very top, and as you breathe out, imagine you’re emptying the lungs from the top down to the bottom. Feel the breath full and strong as you breathe. Feel a wave-like rhythm of your breathing now, from the abdomen to the chest and from the chest down to the abdomen. Feel how the breath refreshes, revitalizes, and relaxes the whole body. Notice all the parts of your body that are moving as you take a breath. Gently expanding the body with the inhalation, and letting the body soften and contract with the exhalation. Feel the rhythm of your breathing and the rhythm of your body. Feel the harmonizing effect that the breath has on your body. Continue to breathe deeply and slowly. Allow the breath to slow down. Feel the relaxation through the whole of the body. Bring the arms back down to the side of the body. Bring your concentration now to the harmonizing of the breath and the movement of the body. As you breathe in, raise the arms slowly above the head until they rest on the ground above the head. And as you breathe out, allow the arms to move back slowly down to the side of the body, coordinating the breath and movement. As you inhale, raise the arms above the head, allowing the shoulders to relax and the breath to deepen. And as you breathe out, bring the arms back down to the side of the body. One more round as you breathe in slowly and breathe out, bringing the arms back down. Allow the whole body to relax now. We’ll begin to stretch through the body, making your lying position comfortable. The feet are a little bit apart, and the arms are a little bit out to the side of the body. We’ll start by stretching through the right side of the body. As you inhale, raise the right arm above the head, push the right heel away from the body, and press the hips into the ground. As you exhale, lower the arm back down to the side of the body and allow the leg to relax. Breathe in, raise the right arm, push the heel away, extend through the whole side of the body, and exhale, bringing the arm down, leg relaxing. Once more to that side, as we breathe in, raise the arm, extend the heel away, curl the toes back to the face, feel the stretch through the whole side of the body, and exhale. Bring the arm back down to the side of the body and allow that side of the body to relax. To the left side of the body now, as we breathe in, raise the left arm above the head. Push the left heel away from the body. Feel the difference on this side of the body, and, exhaling, bring the arm down and let the leg relax. Breathing in, left arm, left heel away, open through the whole side of the body as you press the hip into the ground and exhale. Once more to this side, deep inhalation, stretch from your fingertip to your heel, and exhale, lower the arm, feel that side of the body completely relaxed. We’ll stretch diagonally across the body now. Raise both arms above the head. Let the arms rest on the ground above the head. Keep the shoulders relaxed and make any adjustments to your neck and shoulders to feel comfortable. And as you breathe in, make your right arm longer and extend the left heel away from your body. Stretch from your fingertip to the opposite heel. And as you breathe out, allow the arm and leg to go soft. Breathing in, left arm and right heel extend now. Stretch from your fingertips to the opposite heel and exhale; arm and leg go soft. Breathing in, right arm, left leg, stretch diagonally across the torso of the body, and exhaling. Inhale, left arm, right leg, stretch across the body, and exhaling. Once more to each side. Breathing in, the right arm and the left heel push away. And breathing out, relax. Breathing in, left arm, right leg. And as you breathe out, relax. Bring the arms back down to the side of the body and allow the whole body to relax. One more big stretch through the whole body. As we breathe in, raise both arms above the head. Push both heels away. Press the hips and the lower back into the ground, and as you exhale, bring the arms back down to the side of the body. Let the legs relax. Breathing in, raise both arms, push the heels away, stretch from your fingertips to your heels, and exhale. Breathe in, raise both arms. The biggest stretch now is you push the heels away, make the fingers wide and the toes wide. And exhaling, lowering the arms, allow the whole body to completely relax. We’ll practice rolling to bring energy back into the body. Raise the arms above the head and bring the palms together. Bring the feet together. Take a deep inhalation. Roll up onto your left side, roll back to the middle, and roll up onto the other side. Roll back to the centre. Keep the body as straight as you can as you roll up onto the left. Roll back onto the middle and up onto the right. One more time on each side, rolling up onto the left, roll back to the centre and up onto the right, come back to the starting position, lower the arms, feel the breath, feel the energy through the whole body. We’ll practice twisting through the spine to relax the deep muscles of the back and the deep muscles along the spine. Bring the arms out to the side of the body at shoulder height, with the palms facing upwards. Bring the feet together and place the left heel on top of the right toes. Take a deep inhalation, and as you breathe out, let both feet roll to the ground on the right side of the body. Turn the head to the left, pressing the shoulder blades deep into the ground. Breathe in back to the centre, and breathe out, relax. Deep inhalation, and as you breathe out, both feet go to the right, head turns to the left. Feel the twist along the spine. Breathing in, bringing the head and feet back to the middle, and breathe out. Relax. Deep in breath, and as you breathe out, both feet to the right, head to the left. Breathing in, back to the middle, and as you breathe out, place the left foot back on the ground and relax the whole body. We’ll twist to the other side, placing the right heel on top of the left toe. Take a deep in-breath, and as you breathe out, the feet turn to the left and the head to the right. Keep the shoulders pressing into the ground, breathing back into the centre, and breathing out, relax. Breathe in, and as you breathe out, turn the feet and turn the head in the opposite direction, breathing in and breathing out. One more time, deep inhalation, and as you breathe out, the feet go to the left towards the ground, head turns to the right. Breathe in, and as you breathe out, place the feet back on the ground, bring the hands to the side of the body, and allow the whole body to relax. We’ll practice raising the head, strengthening the muscles of the abdomen and back. Bending the elbows, clasp the hands behind the head. Take a deep inhalation. As you breathe out, firming up the belly and flattening the back into the ground, bring the elbows forward, lift the head, and look at the space between your feet. As you breathe in, roll the head back down to the ground, and as you breathe out, let the elbows relax out to the side. Deep in breath, keep the belly and back firm. As you breathe out, bending the elbows, supporting the head in the hands, as you lift the head, inhaling, roll the head back down to the ground, and exhaling, elbows relax. Breathing in, as we breathe out, bring the elbows forward, lifting the head. Feel the strength in the belly and back. Inhale, head rolls back to the ground, and exhaling, deep in breath. And as we breathe out, bring the elbows forward, lifting the head, breathing in, head back to the ground, and elbows relax. And one more round, breathing in, and as we breathe out, lift the head, bring the elbows forward. Breathing in, bring the head back down to the ground, and breathing out, let the elbows relax, bring the hands back down to the side of the body, and allow the whole body to relax. Our next movement, Pavanamuktāsana, knee to the chest, relaxes the hips and lower back. As you breathe in, start to bend the right knee towards the chest, and as you breathe out, use the hands around the knee and draw the knee close in towards the body. Keep the shoulders relaxed as you breathe in. Part 2: A Yoga Practice Sequence Bring the hands back to the side of the body, extend the leg, and as you breathe out, lower the leg and allow it to relax. Breathing in, start to bend the left knee. Purījī, Purījī... And as you breathe out, bring the hands around the knee, drawing it in towards the body. Breathing in, bring the hands to the sides of the body and extend the leg. Exhale and allow the whole body to relax. Bend the left knee and place the left foot on the ground. Roll onto your right side. Use your hands to help yourself up, and we will come to sit on our heels in the position known as Vajrāsana. We will practice extension of the spine. Bring the knees a little bit apart with the big toes touching. Bring the hands behind the body with the fingers facing away. Bring the hips forward, lean slightly back, bring the chest forward and then a little bit back. Kumbha Melā, Jadān, Oṁ Śrī Akhāṛā, Nāhaṁ Karatā Prabhu Dīpa Karatā He Kevalam. Deepen the chest and allow the head to fall back. Deepen the breath in the chest, concentrate on the chest expanding, and then bring the head forward. Bring the hands back onto the thighs. Take a deep breath. We will practice one more round. Bring the hands behind the body, fingers facing away, roll the shoulders back, lean back as you bring the hips forward, and let the head hang back very gently. Take a deep breath and hold the posture. As we come out of the posture, bring the head forward. Coming forward, bring the hands back onto the thighs. Take some deep breaths and allow the body to relax. We will practice flexion of the spine, moving it in the other direction. Bring the hands clasped together behind the head. Take the elbows back and look up towards the sky. Take a deep inhalation. As we exhale, start to bring the chin towards the chest. Let the elbows fall forward, curving through the whole spine. As you breathe in, start to lift the head. Take the elbows back and look up. Exhale again as we bring the chin down towards the chest, just letting the spine lengthen. Feel the curve in the spine. Breathing in, come back up, opening the elbows. Exhaling once more, bring the chin towards the chest, letting the elbows fall together. Breathe in, coming back up slowly. Chintu, arch in the opposite direction. Bring the chest forward and look up towards the sky. Breathing out, arch the spine, keep the arms strong and straight, bring the chin towards the chest, and tuck the hips under. As we breathe in, allow the hips to roll up and the chest to come forward. Keep the shoulders back, looking up. Breathe out, arching the spine, chin towards the chest. Broaden across the shoulders, arch the spine, chin towards the chest. Tuck the hips under, and as we breathe in, allow the hips to roll up. Chest forward, keep the shoulders back, looking up. Breathe out, arching the spine, chin towards the chest, broaden across the shoulders. Siddha Purījī, Siddha Purījī,... Siddha. Breathing in, relax the belly, look up. Breathing out, clean arches. Breathing in, shoulders relax. Breathing out, coming back. Deep in-breath, coming up onto the knees. Breathing out, coming back down onto the heels. Place the hands on the thighs, close the eyes, and come back to the breath. Take a deep in-breath, and breathing out, come back to the middle, lower the arms, and relax the body. Our next movement is side bending, stretching the muscles along the side of the body and the deep muscles of the back. Bring the hands together behind the head, take the elbows back, and take a deep inhalation. As we breathe out, tilt the body over to one side. Point the elbow up towards the sky, the other elbow towards the ground. Breathing in, return to the center, and breathing out, tilt to the other side. Deep in-breath, coming back. Standing tall and breathing out. Breathing in and breathing out. Bring back to the centre. One more round as we breathe out, keeping the elbows back. Feel the stretch along the side of the body, breathing in and breathing out. Deep in-breath back, and as we breathe out, bring the hands to the sides of the body. Allow the whole body to relax. We will practice Kārtūkranām. We will come to sit on our heels and bring the hands onto the thighs. Kārtūkranām is a flowing sequence of postures that strengthens all the muscles of the body and has an effect on all the systems of the body. Just deepen the breath and allow the whole body to relax. Raise the arms above the head. Bring the hands together. Flatten the palms and look up toward the hands. Bring the hands apart and fold forward from the hips, bringing the hands, elbows, and forehead to the ground. Stretch the arms out in front, come up onto the hands and knees, tuck the toes under, bring the chin and chest to the ground, keeping the hips off the ground. Push off from your feet, slide forward onto the hips, bring the chest forward, rolling the shoulders back, and look up. Tuck the toes under, lift the hips into the air, press back through your arms, and press the heels into the ground. Look between the hands, bend the knees slightly, and take a big step with your right foot forward between the hands. Bring the chest forward, looking ahead. Sit up tall into the hips. Raise the arms out in front. Bring the hands together and look up toward the hands. Bring the hands apart. Folding forward, bring the hands back to the sides of the feet. Take a big step forward. Fold in half, look between the knees, and stretch the arms out in front. Raise the whole of the upper body. Bring the hands together. And looking up, bring the hands apart. Fold forward from the hips, bring the hands to the sides of the feet, and bend the knees slightly. Take a big step with your right foot back, looking ahead. Sit up tall. Into the hips, reach the arms out in front, bring the hands together, and look up. Bring the hands apart and back beside the feet. Back into the mountain posture. Start to bring your body weight forward onto the knees, bring the hips to the ground and the chest forward, shoulders back, looking up. Bring the chin and chest back onto the ground. Cup the toes under and lift the hips into the air. Press back through your hands and push back onto your heels. Raise the arms and upper body. Bring the hands together and look up. Bring the hands apart and back onto the ground, then to the thighs. Practice another round. Raise the arms above the head. Bring the hands together. Look up towards the hands. Stretch through the whole side of the body. Bring the hands apart, holding them forward. Bring the elbows to the ground. Forehead to the ground. Allow the whole body to relax. Reach the arms out straight. Come up onto the hands and knees. Bending the elbows into the sides of the body, bring the chin and chest to the ground, tuck the toes under and lift the hips off the ground. Push off from your feet, slide forward onto the hips, bring the chest forward, looking up. Keep the shoulders down and back, tuck the toes under, lifting the hips into the air, press back through the arms and bring the heels towards the ground. Look between the hands, bend the knees slightly, and this time, take a big step with the left foot forward between the hands. Bring the chest forward, look up, sitting up into the hips, reach the arms out in front, bring the hands together, and look up. Hands apart, bending forward, bring the hands beside the feet, and take a big step forward with the right leg, folding in half. Let the head relax. Reach the arms out in front, raise the upper body, bring the hands together, and look up. Sitting up into the hips, reach the arms out in front. Bring the hands together and look up. Hands apart, bending forward, bring the hands beside the feet. Take a big step forward with the right leg, folding in half. Let the head relax. Reach the arms out in front, raise the upper body, and bring the hands together. Look up, sitting up into the hips, reach the arms out in front. Let the hands rest on the ground beside the feet. Bend the knees, and this time take a big step with the left foot back. Sit tall, raise the arms above the head with hands together, looking up. Bring the hands apart and back beside the feet. Lift the left knee, walk the right foot back, press back through your arms, press the heels into the ground, and now start to move your body weight forward onto the knees. Bring the hips to the ground, chest forward, shoulders back, looking up. Bring the chin and chest to the ground, toes under, hips in the air, and pressing into the ground with the hands, slide back, elbows bent so the shoulders are relaxed. Then reach the arms up, lifting the whole of the body, hands together, looking up. Bring the hands apart and back onto the thighs. Deep breaths, just another round. Breathe in, raise the arms above the head, look up. Bring the hands apart and fold forward, shoulders relaxed. Straighten out the arms, come forward onto the knees, chin and chest to the ground, toes under, hips in the air, push off from the feet, slide forward. Fold forward, reaching the arms out in front. Lift the upper body, hands together, looking up. Hands apart, fold forward. Bend the knees in a big step, right foot back. Sit tall, raise the arms, hands together, looking up. Bring the hands apart and back beside the feet. Lift the right knee, walk the left foot back, fingers are wide, press the heels into the ground, then come forward onto the knees, bring the hips to the ground, shoulders back, looking up, chin and chest to the ground, toes under, hips in the air, and press back through your arms, sliding back, sitting on the heel. Reach the arms out, raising the upper body, hands together looking up, bringing the hands apart and back onto the thighs. Take a deep breath. Lying in an undersung on your back, allow the feet to roll out to the sides, the palms facing upwards, and allow the shoulders to relax back onto the ground. Eyes closed, relax all the muscles of your face. Feel the breath flowing smoothly from the abdomen to the throat and from the throat to the abdomen. As you breathe in, the breath moves from the abdomen up to the throat, and as you breathe out, it moves from the throat down to the abdomen. Concentrate on the flow of the breath up and down the body. Feel the breath. Relax the whole body. Feel the deep relaxation. Relaxing in and under the sun. Allow all the muscles of the legs to completely relax.