Gentle Home Practice, 10 mins

A
Sit cross legged
Upright, chest lifted and broad
Feel each breath as it moves in the body

1. Interlace fingers and stretch arms up turning palms to face the sky
Repeat changing the interlace

2. Twist
Left hand to right knee, right hand on floor behind
As breathe out turn to right
Repeat twist to the left

3. Forward Bend
Sit tall and reach arms forward along the ground, stretch body forward. Feel your body breathing.

Sit up and repeat steps 1-3 with the other leg crossed in front.

B
Kneel

1. Interlace fingers and turning the palms to face the sky stretch arms up.
Repeat change the interlace

2. Twist
Left hand to right thigh, near the knee
As you turn to right stretch right arm back behind you
Centre and repeat turning to left

3. Forward Bend
Separate the knees comfortably and stretch both arms forward along floor. Rest your head. Keep the arms straight.
Feel your breathe move in the stillness

C
Downward facing dog posture

Be on all fours
Tuck toes under
Lift your knees off the floor lift hips to the sky
Straighten legs
Press hands into floor to stretch up and back towards legs
Press legs back
Breathe
And bend knees to come down
Rest in the kneeling forward bend of B3.

D Relax
Sit or lie flat and feel your breathing.

Expanding and softening, breathe in and breathe out

Breathe into the heart and out through the limbs

Hari Om