Gentle flow and restore, full class, Prana Vayu

Transcript

so as we're getting ready to start just gather all the props that you need definitely a blanket maybe a few books maybe another blanket the two glein kids together can work really well as a bolster and let's start in a seated position I'm gonna sit in a cross-legged position but if kneeling works better for you then that's absolutely fine so kneeling or cross-legged and I like to sit on a rolled blanket but you could sit on books or a brick whatever you have sitting with your spine tool upright lifting the crown of the head up towards the ceiling letting the shoulders release down and away from the ears and you can close your eyes for a moment just settling into the body sitting the body breathing notice how that feels we won't do a formal pranayama practice today but we'll do like a moving meditation in a moment but for now just resting in stillness and noticing the flow of your breathing last week I was talking about the different directions that energy takes or that energy flows in in the body and we're continuing the theme this week so for now just sit feel the rhythm of the natural breath and the energy that we're talking about is mainly carried by the breath into the body and the Yogi's call this prana and really to know what prana is the main thing is to just feel into what makes the body alive right now so a sense of vitality in the body that's the expression of prana and prana the Yogi's describe consists of two different elements one they call prana sha which is a vital power and it is cleansing and heating in nature and then the other part is cheetah Shakti which is the mind our consciousness our awareness a sense of wakefulness so there is a physical vitality that vital energy and then also there is what the mind and consciousness and our felt experience contributes to that and then last week I started talking about the fact that this energy is described to move in different ways it moves upward and it moves downward those are the two very fundamental ones and you can notice even as you just sit here and breathe there is an upward rising quality that we can often feel with the inhale and there is a downward grounding quality that we can often feel with the eggs heal and to just emphasize add a little bit more let's add some arm movement and you can do this with your eyes closed and if you want to you can change the crossing of your legs and then take an inhale and reach the arms out wide and all the way up and overhead and with the exhale press the palms down through the center line so the hands come down in front of you and then we just continue like this inhaling so this is the rising expanding quality of the breath and that vital energy and then exhale bringing the hands down in front and go at your own pace go with your own rhythm close your eyes as you do this if this is comfortable it's like a very gentle moving meditation warming up the shoulders and the arms hands and wrists to some degree so there is the upward rising quality we feel on the inhale this is mainly centered around the heart this is the physical seed of that energy and then there is the down but grounding which flows from the navel downward towards the perineum towards the base of the pelvis and you can imagine that as you inhale there is a reach and lift through the heart and all the way through the crown of the head and as you exhale there's a grounding all the way down into the sitting bones but then keep some of that grounding energy as you inhale like you're keeping the best part of the exhale as you inhale now as you exhale keep heard of that rising and expanding energy so with each inhale there's also sense that you're still grounded which E with each exhale there's also a sense that there is an expansion and spaciousness through the spine and lift through the crown of the head so that those two directions of movements that movement they're actually flowing into one they're coming together and where they meet is the abdominal area the center the area around the navel next time your arms come down in front of you just keep them down in front of that navel area and then we change the pattern of movements over the inhale expand your arms out wide and then with the exhale gather them back in so that the hands almost touch in front of the belly and stay with that pattern of movement now like you're gently swimming floating so each exhale has that contracting quality from the periphery to the center and each inhale has that expanding quality from the center to the periphery and those are two other directions of movements that we've talked about the up and the down the upwards is the Pranava u the downwards the up hana value now we're adding the out and the in so the outward movement is the udon of IU it's called by you simply means when and the contracting entity is a Samana value so as you breathe and synchronize the simple movement with a breath just notice how the inhale helps you to reach out through the limbs in this case particularly arms the fingers and then the crown of the head and the exhale helps you to sort of gather in there is a sort of contracting to the center so the inhale the Adana value is where is associated with our ability to grow both physically as we grow from being babies to being fully grown and also emotionally learn from our experience and have a sense of effort in life in a sense of enthusiasm that we can bring to our endeavors all of this is associated where that potential to grow and then the gathering energy that flows from the outside to the inside is connected to digestion physically this is the seed of digestion the area of the belly but then again also emotionally how can we digest our experience and learn from it and get something from it that is useful and through that learn to bring into balance a little bit more mental state of being so the Samana value that contractive energy is connected to balance a sense of equilibrium both physically homeostasis and the body and also emotionally and mentally next time you bring your hands towards each other in front of the Bene let's change the pattern for the last time and take an inhale and reach the arms up through the center all the way up and overhead and then radiate the arms open as they come back down and continue with this movement now inhaling lifting the wrists first letting the fingers hang off the and exhaling expanding the arms wide so this symbolizes the last one of those five different movements of energy in the body this is called the viana value and this is a supportive energy that has sort of an omnidirectional quality and it has a sense of circulation so physical circulation blood flowing through the body the heart pumping the blood out their body receiving oxygen and all parts of the body receiving enough oxygen and then also circulating thoughts in the mind so this is an energy that combines all the other directions brings them into one and then next time your arms reach out and then come down keep the hands down and you can touch your fingertips very lightly to the floor either side of your hips and just connect back to a sense of grounding the earth underneath you that downward flow of energy the apana of our you this is what keeps us stable determined connected to the earth and then gently open your eyes and place your feet or let's let's say place the right foot keep the left leg as it is if it's been keep the take the right foot to the floor and hook the right arm around the right leg and then lift the foot off the floor if this is difficult then sit yourself up a little higher or try and come a little lower like for me it's actually more comfortable not sitting on my blanket here anymore and then the right hand can clasp the left wrist just so it has something to clasp and then flex and point your toes a few times we've done a lot of moves in the upper body let's add a little bit of movement in the lower body and then flex the foot and turn the toes in and out so there is a little bit of rotation possible at the knee and through the ankle if the knee is bent then point the toes and for me this is pretty hard point the toes and see if you can again turn in and out so it's just a very small movement and then flex again extend the leg and release so the leg certainly doesn't have to come straight you just see where you're going and then you could also as you straighten turn the toes out and turn the toes in a little bit and for me the out is much much easier than the end so I'm definitely predisposed and my hip joint for an external rotation for you the opposite may be true and then release right foot down take the right knee out to the side and then lift the left knee bring your left arm underneath the knee and hold on to the wrist and lift the foot off the floor and again flex and point and then flex the foot and go in and out and then point the toes and go in and out to me that certainly feels like there's nothing much moving there at all and then flex the foot again and start to extend and release and then also as you do this turn the toes in and out as you extend the leg great and then release place your feet on the floor and come all the way down to lie on your back and if you would like a flat blanket nothing high underneath your head then that's fine so half a block if you have half blocks can work place up underneath the head roll all the way down and then take the knees into the chest and place one hand onto each knee and then take an inhale and press your knees into the hands so that the arms straighten completely and then exhale squeeze the knees into the chest inhale press the knees into the hands let the arms straight and completely push the knees away from you and exhale gather the knees into the chest and towards the belly inhale pressing the knees away from you and feel that little tug in the shoulders exhale squeeze and let's do it twice more inhale press away exhale squeezing inhale press away exhale squeezing release your arms down inhale straighten your legs flex your feet press the ball of the foot up exhale bend the knees into the chest inhale press the soles of the feet up towards the ceiling exhale bend the knees bring the feet down inhale straighten your legs and also lift your arms up to the ceiling and turn the palms up and then exhale point your toes and pull your fingers towards your forearm so the wrists are the highest point in the arms inhale turn the palms up to the ceiling and flex your feet exhale pull fingers down and point your toes inhale palms up flex feet exhale reverse toes it toes up fingers in and again inhale soles of the feet up palms up and exhale reversing and then take the knees into the chest and place the feet on the floor and straighten the legs out in front of you and have your arms by your side breathing and with the exhale lift the head off the floor tuck the chin toward the chest inhale release the head so it's like little sit-ups for the neck exhale lift the head chin in inhale release down exhale lift up and we do two more if this is getting very tiring which could easily happen to stay down otherwise exhale lift up inhale release and exhale lift up inhale release and then exhale bend the knees place the feet on the floor now if you want a little bit of abdominal work you can hover up to sit from here otherwise roll to one side come up to sit so if you're trying to hover option lift your arms fingertips point at the knees lift the head and then keep calling up and you may want to shift your feet further away from you so that you're coming all the way up to sit and then as you're sitting pull your shoulders back see if you can lift your heels off the floor you can bring the legs together if you want to hold on to the backs of the thighs that's fine otherwise arms forward shoulders back maybe lift the shins up a little bit more beautiful lovely and then bring the feet back down now I'm going to show you what we'll do next we'll come back onto our backs lying down so you won't be able to see so this is why I just want to show you a little bit of the movement we're doing and then was of where we're going with it so we'll start lying down and we take one knee into the chest then we take that leg out to the side and we work with extending the leg and bringing the knee back in and we sort of circles so we go in and we go out and the foot stays flexed and we go in both directions and it doesn't have to be perfect we're just working with opening in the hip and once we've done this a few times we take the knee across to the opposite side into a twist but rather than staying in the twist will actually roll all the way around if you have space straight you may have to adjust this and then we're in a sphinx position and then we'll stay here for a little bit and the knee could be bend I hope you can see this the leg could be straight and back behind you or the leg could be out of the side some people enjoy that sort of deeper stretch and then from here we're gonna thread the arm through and I'm gonna talk through all of this you don't have to remember and we come back into the twist and stay here for a few breaths and then we do everything on the other side okay sounds reasonable so you may want to start as you lie down right on the right edge of your mat so that once you are turning around I mean it depends how much space you have in your room as well of course but so that once you're turning around you land almost on your mat if the blanket underneath the head makes it complicated just remove it take the right knee into the chest and for a moment just hold the right knee with the right hand and with a knee bend guide the knee out to the side and back towards Center flex the foot once the leg is out to the center out to the side keep it there try and keep both sides of the hips level with each other so don't roll to the right keep the left hip down and then let go of the knee and release your hand down take an inhale here right foot is flexed exhale press the right heel away from you and that will straighten the leg leg stays hovering turn the toes in towards the midline and then lift the knee in and up and then exhale rotate the knee out press the heel away straighten the leg turn the toes in bend the knee the navel point to the left a little as you lift it up and then with the exhale you press it away again and toes turn out to the right then turn the toes to the left lift the knee in and one more round pose to the right press and straighten toes to the left bend the knee now go on the other direction so keep the knee facing to the left toes to the left straighten the leg exhale then turn the toes out inhale bring the knee back to the right side then turn the knee to the left so just drawing circles and you can go with your breath as you continue and we do about five on each in each direction so next time you turn the toes to the right and bend the knee to lift it up then take the knee all the way over to the left and use your left hand to weigh the knee down toward the ground but then once you start rolling to the left then fall in line and roll all the way onto your belly and then you can come into a little Sphinx position here bringing the forearms parallel with each other onto the floor if this is too much with the right knee bent out to the side then straighten both legs and come to a regular Sphinx position with your legs parallel with each other and if you would like to straighten the right leg all the way out to the side if you have space for that then you could but the key here is that you keep the neck at the neck you keep the knee at hip height so the knee is hip height and if the leg is straight you could bring the sole of the foot to the floor and reach a little bit little bit of energy into the outer edge of that foot and if that feels too much at some stage you retract you soften again if this is generally a little much and maybe you have your legs next to each other already you could slip your elbows forward hold on to your elbows and let the head come down otherwise stay here a few more breaths and if the head comes down keep the torso and the arms and the head sort of symmetrical so the forehead lands on your stacked forearms and in the last few breaths here if this feels really nice for your back and if you think there is maybe a little bit more room to move then press into the hands a little bit more and lift your elbows off the floor so that you're more in a cobra pose than in a sphinx pose and you may notice immediately that this has been a bit much then you back off keep the belly in keep the elbows close to the body and keep your neck free just taking your last few breaths here now to retrace our steps and to come back into the twist come onto your forearms if you're in any other shape and then feed the left arm behind the right elbow take it over to the opposite side so the left arm comes as far over to the side as possible and then you're rolling back onto your back and then you can take your right arm out behind you if this is strong for the shoulder you can either keep your arm lower and resting maybe the hand on the hip or if you have a prop handy like a rolled-up blanket it can be placed underneath the shoulder so that the shoulder is propped up into the air a little bit and doesn't have to travel quite as far so there is a balance to be found between right shoulder towards floor and right knee towards floor on the opposite side and of course the knee can hover you could support the knee with your left hand so the left elbow is on the floor and you're holding the knee in your palm and see if you can relax into this a little bit more for the last few breaths and then a roll fully onto your back again so take the right knee into Center and place the right foot flat on the floor and then take the left foot flat on the floor let the knees drop in towards each other and just notice how it feels after you've done all of this on one side and then shuffle the body over towards the left edge of your mat just to be sort of preparing a little bit for what comes later and straighten the right leg along the floor take the left knee into the chest squeeze it in gently and hold the knee with the left hand and take the knee out to the side and back to Center and do this a few times out to the side back to Center notice how the right hip wants to lift and try and keep it really heavy keep the foot flexed the whole time and next time the knee is out to the side release your hand to the floor and then we start the circling action so flex the foot turn the toes out to the left left toes to the left inhale and then exhale press the heel away from you to straighten the leg let it hover just above the ground turn the toes in then bend the knee so you're drawing a circle turn the toes out extend the leg this could be the exhale and inhale toes turn in bend the knee bring it back up and let's take about three more rounds with the breath so you can imagine that I asked you straighten the leg you're growing out through the limp that sense of who Donna are you expanding from the center to the periphery and then on the retracting side as you bend the knee that's the Semana value gathering back in and next time you bring the knee back in change direction so keep the toes turn to the right the knee to the right straighten the leg and then turn the toes out knee out and bend the knee and do this another four times and again doesn't matter what exactly you're doing as long as you're mobilizing the hip and as long as there is no pain in the body but you can think about that expansive quality and the contracting quality and then next time you're bringing the knee in towards you again now take the knee across the body and hold it where the right hand initially roll over to the side and once you're rolling over take the back arm with you as well then turn all the way around and onto your belly and the left knee is about shoulder height and sometimes it feels fine to have the knee a little bit higher and if you straighten the leg out to the side you could try this on this side too but one side might really be quite different from the other side so just being aware of that propping yourself up onto the forearms and there is a sense that there is a gentle lift through the belly a gentle lift through the abdominal muscles so that you're staying supported here and if the arm position is a little strong on the shoulders then take your elbows further forward cross your forearm so you're holding onto up elbows let the forehead come down onto the forearms and if the leg is straight out to the side maybe you can get a little bit more of the sole of the foot to the floor mmm great lovely and as we're approaching the last few breaths here you could straighten the arms by lifting the elbows off the floor and by straightening I don't mean all the way straight I mean lifting the elbows hugging them in towards each other so that the inner elbows face up and if there is a lot of mobility in this feels really quite amazing then of course walk the hands closer to you but you know work with a lot of kindness towards your experience and keep it on a sort of gentle trajectory and nourishing trajectory and then to come into a twist come onto the forearms first and then slip the right arm behind the left elbow all the way over toward where that knee is if you have the knee close to you and then slowly roll onto your back and the right arm the left arms or you can reach out to the side you can turn the head toward that shoulder but again support the shoulder or take the arm down if that's more beneficial and also you could support the knees so if the knee is lifting wanting to lift up you can place your hand underneath the knee and maybe prop the elbow on the floor and there is a quality of softening and releasing into that energy of grounding the apana of our youth but also twists inherently carry with them a focus on the abdominal area the area around the navel which has that contractive energy and also a balancing energy and that balance can sometimes be felt mentally as well we can take a twist and then we can come out of it and things just feel a little clearer sometimes not saying this is a guaranteed thing but it's it's useful and then of course the digestive system will be really stimulated when we take twists so as I said that Samana value connects to our ability to digest whether that's food or mental experiences and if you ever have in digestion then twisting is great it really gets things going that's all I'm gonna say and then slowly roll back onto your back and as you're arriving bend both knees place your feet on the floor let the knees touch in towards each other notice how it feels now that you've done both sides and then you could either come up in the same way as we came to sit before or roll to one side and come up so if you're using your abdominals lift the arms then lift the head engage your abdominals and all the way up to sit and shift your feet away from you to help you and then once you get there see if you can lift your feet for a moment and move the shoulders back like the chest it's just open and free you can even place your fingers on the shoulders and take a few circling actions here this is great back strengthening work alongside keeping the thighs working and the abdominals change the direction of your circles [Music] and then place your feet on the floor and drop the knees over to your right side and then take the left foot back take the left knee out to the side a little bit more so this is a barrage asana stance so the left toes are pointed back and for a lot of people it'll feel much nicer to bring the sitting bones up on something and you want to make sure that your knees are on the mat just so you have some padding if that doesn't quite work out with your space have a blanket underneath the knees and then place your right hand on to the place your left hand rather onto the left hip place your right fingertips on the floor take an inhale and lift the left hip and rotated forward a little bit and then exhale release and bring the sitting bone back to the floor so just a little bit of hip mobilization again but we'll take it further in a moment so lifting and lowering the sitting bone down let's do two more inhale left do not try to write any pain in the knee as you come back down so do not push that hip down good and then keep the hip down place your right hand flat now lift the left arm up lift the chest and you can always stay here there's nothing more you can do or you need to do but if it feels nice then you can lift the hips and you're in a sort of little side band little twist little back bend and then exhale come down sweep the arm down and let's do it with a breath inhaling lifting up exhale to come down inhale lift up exhale to come down let's take two more breathing in remember could just be the chest that lifts breathing out breathing in and breathing out and then inhale take the right arm across the body hook the arm with the left arm so I'm hooking my forearm keeping that right arm really straight and then pull the arm towards you so this is the counter stretch for the shoulder as it's just been bearing weight and then release and you can have your fingertips on the floor behind you and this is particularly useful if you're sitting up on something or you could go without support and this will work really only if you're not sitting up on something and get the legs up into the air and then swap sides taking the legs down the other way and then check that your right toes are pointed back so there the foot is not going out to the side toes are back the right hand is on the right hip left fingertips to the floor take an inhale and lift the left hip and you're rotating it forward and in slightly and then exhale release it back down no pressure on the knee so notice how it feels on the knee inhale to lift up and exhale to come back down inhaling up exhale down two more breathing in breathing out breathing in breathing out and then keep the hip down and place your hand flat lift the right arm up and lift the breastbone make sure that the bottom shoulder the top of the shoulder draws back and the elbow is softly Bend and the elbow is sort of hugging in towards the body so that the shoulder girdle stays integrated and the elbow doesn't hyper extend and then you can stay here and sweep the arm or you can lift the hips and sweep the arm taking an inhale to lift and then an exhale to come back down so you can imagine the inhale really helps to have that expansive quality and the exhale helps us to ground back down and let's do it three more times breathing and this is the prana by you from the heart out to the sides and up and then as you come down this is the apana by you that grounding energy let's take one more and then come back down and this time take the hands out in front of you and make your way to an Old Forest position and the knees could be on a blanket here if the knees are sensitive and if you have those half blocks and you can place one underneath each knee and we just go into a figure of eight shape so you can imagine that your hips and shoulders are drawing that figure of eight shape and you can do this with a toes tucked or with the toes pointed to see what feels most comfortable and if you end up going into a free flow that is not a figure of eight shape then that's also great if you're sticking to the figure of eight you may want to change directions and just taking the last few of the movements here and then eventually release your sitting bones all the way down onto your heels and if kneeling doesn't work for you then you can stand on your knees and place the hands on the hips and if kneeling does work you could take your knees wide you can touch the big toes together and take your fingertips to the floor behind you and then roll the shoulders back hug the elbows back if you're standing on your knees hands to hips and then inhale lift the chest and if you're standing on the knees you can slip the hands to the lower back and exhale soften a little bit release the back bend a little bit and then inhale lift the chest and if you wish lift the hips so it become sort of similar to what we've done in an asymmetrical manner before exhale sit down inhale lift the hips if this is quite easy you can walk your fingers a little closer exhale come down and if you want to take it easier on the shoulders and this could be a much smaller movement standing on the knees coming down with the exhale inhale to lift and expand through the heart and exhale coming down and then let's come onto our belly from here and it could be nice to have a blanket underneath the pubic bone just to soften a little bit if you have sensitive skin that can feel nice and similar to what we did before let's come into a sphinx so the elbows are underneath the shoulders but hold on to your elbows and with the opposite hand now if the shoulders are sensitive you want to be very careful with where you're going with us because this becomes strong quite quickly so you could stay here walk your elbows forward rest the forehead down or for a deeper shoulder stretch don't walk your elbows forward release your hands and bring your elbows in front of each other stay here or wiggle your hands even further away so the elbows slide away from each other and then the chin tucks onto the front arm and you can close your eyes and this is a real downward grounding pose and you are really releasing into gravity so there can be a lot of pressure but there is also an ability to just let go of resistance that we can learn from this pose often because it can feel reasonably strong we're not even giving ourselves a chance to explore how it may feel if we just let go a little bit more of course only you will know how things feel in your own body and you're very welcome to back off to come out early to modify so we'll be here for let's say about another minute if that seems a crazy idea for you then you're more than welcome to come out now you could come back to sinks you could come back into a child's pose otherwise just under another minute now we really need that rising quality that the inhale carries to bring ourselves out of this so maybe a slightly deeper inhale to lift the head and then with care ease the elbows towards each other and depending on where you've gone with us change the crossing of the forearms and stay there so the other forum is in front slip the forearms forward rest your head on the front let's say top forearm or slide your elbows towards each other so they are stacked in front of each other or go past the slide your fingers further out and then can you release the chin down can you relax your fingers somewhat for me this is the kind of posture where I think there is no way I can relax here and I think that for like you know the good first few seconds and then eventually if I'm not moving for a little while I notice that actually I can relax a little bit so at the moment the beginning for me there is often a lot of resistance to simply let go and then over time there is maybe more of an opening of the mind so the cheetah Shakti is catching up allowing the prana Shakti to keep the body alive even here we'll be here for just another minute but again this is your body this is a strong pose back off now if that's a much kind of thing to do and otherwise relax and soften and if you can't I really recommend you come out see if you can even keep the mind a little still as you're relaxing just that encouragement do not having to control things with the mind right now then you could take and a deeper inhale to help you gather things up left the head first take the elbows in towards each other and then wider and away from each other in the direction that feels comfortable and then we'll take a little release from here so if you have another blanket available it can be nice to have that to support your head we're going to turn the head to one side and lie down and one thing that can feel really nice rather than having to have such a strong rotation in the neck is to fold up the opposite side of the blanket so let's say you look to the left and fold up the right side of the blanket just a little bit and rest your ear on that folded up bit and then there is a much less steep angle for the neck and then the elbows could be wide and the fingertips could be close to each other so that your arms have a sort of diamond shape and if it's more comfortable to take the arms back by your side to give the shoulders an opportunity to have a completely different rotation than before then this is also great and you may want to experiment over time what it might feel like to lessen the height of the folded blanket a little bit make it a little lower or maybe make it completely even for a deeper neck stretch stay here for another minute again you're very welcome to come out early and then with an inhalation you take the elbows wide forearms forward so that you can lift the head and then turn it around to the other side and again in the beginning it could be really nice to roll up for me it would be the left side of the blanket get the ear on to that so that the face can sort of turn half down toward the blanket so that the head sort of hangs down from that slightly elevated part and you can keep your arms in this diamond shape with the fingers a little distance away from each other the elbows out wide or you could take the arms down by your side and then soften the shoulders wherever you are now after a little while if you feel inclined you could experiment with flattening a little bit the height of the support underneath the ear or maybe making it even completely just see how it feels and just feel as you breathe notice the rhythm of the breath notice the interplay of upward lifting and downward rounding within the breath maybe you feel also an outward and an inward and then bringing this all together is this all-encompassing omnidirectional flow of energy and then lifting the head bringing the head to center gathering the hand's underneath the shoulders and come up to all fours you can sit back on your heels for a moment now you could come from here into a shavasana like shape lying on your back and for some people to support respiration it's certainly very useful to prop the back up on a bolster so you can have a break at the end of the mat and then place your bolster on the bricks sit in front of the bolster and recline if you happen to have a wall nearby you could also rest with your legs up the wall and one way of doing that could be to use two blankets or just one rolled up or you could use a bolster and it's a little distance let's say about 10 centimeters away from the wall and you start by sitting on the edge of that role or that bolster whatever you is whatever it is facing the side and then you sort of rolling down and you're getting your legs up at the same time and you could use a drawer for this you could use even a windowpane if that seems a safe thing to do and then eventually releasing the back to the floor I quite like to have my hips a little distance away from the ball and of course you can rest with the legs of the wall without having anything underneath your sacrum it just you know is a slightly different way of relaxing so you could just test that out as well and you know for me if my hips are a little bit further away from the wall I feel I can just relax the legs into the wall and they stick there more easily and it feels more comfortable to me so whichever position you're taking whether it's legs up the wall or lying on your back make sure you're very comfortable make sure you're warm enough and if you have a small piece of clothing that you can drape over your eyes then that could feel nice so take your time to adjust yourself the eyes could be softly open or closed and as you are starting to settle again just keep the mind open to receiving your experience as it is right now and as the breath is returning to an uncontrolled flow you could still trace the patterns of energy carried by the breath and independent of the breath in the body up down in and out and all around I'm just resting deeply here for another couple of minutes feel the body feel the brat you can deepen the breath if that's comfortable you could reach the arms up and overhead and take an inhale and stretch yourself out and with the exhale soften and release and if the legs are up the wall you can bend the knees walk the feet down the wall bring the knees into the chest if you are on your back bending the knees walking the feet in and then eventually you can overall over to your right hand side make your way up to sit maybe sitting on a rolled blanket or whatever support you can grab easily and will repeat some of the movements from the beginning and just take one round each so sitting comfortably feeling the spine spacious the crown of the head lifted the shoulders relaxed with the palms turn out take an inhale and reach the arms all the way out up and overhead and with the exhale palms down bring the hands down through the center line then with the inhale take the fingers out the sides open the arms and with the exhale gather the palms towards each other in front of the belly let the fingers move down inhale lift the wrists up let the arms lift and then exhale radiate open and then place one hand on top of the other on the center of the chest breathe in and with the exhale let the chin come toward the chest namaste