Pick Me Up Practice

Hi, thanks for being here, let's begin. Lie down on your back. Have both feet flat. Let yourself settle into the floor and reach your right leg down. Start to make circles with your right ankle in both directions.

We follow the breath with this practice. The breath always moves just before the body rolls, so start your inhale, take your leg up into the air and exhale, squeeze it in towards your chest and inhale, reach it up and exhale down onto the floor. Inhale up, exhale to the chest, inhale, reach up to the foot and exhale onto the floor. Two more rounds, just like that, inhale up, exhale, squeeze the knee in. Exhale reach up and exhale lower down.

Last one. Slide your right foot so it's flat on the floor with your right knee pointing towards the ceiling and lay your left leg down. Start to make circles with your ankle, move in one direction and then change direction. This way again and change direction again, pause, wait for the breath and when it comes to your leg up into the air on an inhale, exhale, squeeze in towards the chest, inhale, reach up and exhale down. Inhale your legs straight up, exhale, squeeze into the chest, inhale up and exhale all the way down, two more times, inhale up, exhale, squeeze, inhale, reach up, exhale, lower down and again, inhale up, exhale, squeeze in towards the chest, inhale, reach all the way up with your leg and exhale, bring down onto the floor.

Take a breath and slide your foot in beside the other one, stay here on your back. Take a deep breath in here in neutral and as you exhale roll your knees over to one side, come back to center and exhale the other side, inhale again, exhale, inhale again, knees towards the ceiling and exhale. Do twice more where one round is going to each, one round is going to both sides. Go back to center, take a breath, let your hands come down at the side of your body and inhale, start the movement with your arms coming towards the ceiling, when they point towards the ceiling turn your palms, keep inhaling as you take them behind you over your head. Wait for the exhale, when it comes bring your arms back to the backs of your hands around the floor by your hips, inhale arms all the way overhead, turn the palms halfway, pause at the top, exhale.

This time legs at the same time, so inhale arms and legs up, arms come all the way overhead and exhale, squeeze both knees in towards your chest and inhale both arms, both legs and squeeze in towards the chest, now right leg, left arm and exhale squeeze, right arm left leg and exhale squeeze everything in, right leg, left arm and squeeze everything in on the exhale, left leg, right arm and squeeze everything in, both arms, both legs up and over the head with your arms, exhale squeeze everything in, inhale arms overhead feet in the air and exhale everything squeeze in, lie on your back, take a breath and put your feet flat on the floor, inhale arms overhead and exhale all the way down, back of the hands on the floor, inhale lift up your hips and take your arms and exhale down, inhale hips up, arms overhead and exhale down, three more, hips up, arms up, stay with your breath, let the breath move first, last one and rest, take your hips three, four inches to the right bring your knees up and in and take your knees down to the left side, reach away with your right arm, either look towards the ceiling, if you want to turn and look over your right arm if that feels interesting do that, come back to centre, scoot your hips a few inches to the other side, knees in towards your chest and take your knees down, reach out with your left arm, either look up towards the ceiling or you can turn your head towards the left arm, keep your breath flowing strong and smooth, come back to centre, bring your hips to where they feel neutral again, squeeze your knees in towards your chest as you exhale, inhale reach away with your knees and exhale squeeze in and rest your hands on the floor again arms out like a T, take a full breath in here and when you exhale curl your fingers wrists, elbow and shoulders, let your shoulder come right off the floor and hip right off the floor, inhale back and exhale the other way, exhale takes you into the roll and inhale back, exhale inhale open on the floor, exhale into the roll, hold the right side of the body comes off the floor and to the other side, just lay there for a couple of breaths and bring your hands in underneath, flip onto your hands and knees, table top, neutral spine, find your breath and start to move your body weight forward into your arms, back into your hips, inhale table top, exhale swing back, inhale table top, exhale swing back and keep going with your breath and this movement, come to table top again find a static position, find your breath, take a full breath in here and exhale strip back to child's pose, inhale rise up on both knees, arms up, look up and exhale come all the way down, hands in front, forehead on the floor, inhale table top, exhale dog pose, inhale table top, exhale to the knees, inhale rise up and exhale down, inhale come to table top and exhale, bend your elbows come forward, inhale little lift, exhale down, inhale little lift and exhale, one more time breath moves first and exhale, take a full breath in and exhale table top, another full breath and dog pose, inhale table top, exhale child's pose, inhale rise up and exhale down, table top on the inhale and bring your body through exhale, inhale cobra, exhale down and again cobra, exhale down, one more inhale and exhale, come to table top, exhale downward dog, inhale the right leg up and exhale through between your legs, take a full breath here and step back to downward dog, left leg up, exhale through, take a breath here, again downward dog, right leg up, inhale, exhale through between your hands, take a full breath in and exhale back to dog, left leg up, exhale through, full breath in and exhale step forward to uttanasana, have your knees bent and soft, long spine, relax your neck, deepen your breath here, halfway up on the inhale, exhale fold, halfway up inhale, exhale fold, power through your legs, inhale all the way up, arms wide, look up, exhale all the way back down, soft knees, relax your neck, halfway up inhale, exhale fold, all the way up, arms wide, look up, exhale handsana must stay, arms up, inhale exhale fold forward, soft knees, soft neck, halfway up inhale, exhale down, all the way up inhale, exhale handsana must stay, notice the quality of your breath, any sensations, feet arising, heart beat getting a little faster, and take your hands down to the sides, inhale arms up, exhale fold forward, touch the floor, inhale halfway lift and exhale fold, step your right foot back into a lunge, be on fingertips, full breath in, full exhale, full breath in, exhale downward dog, right leg up, inhale, exhale through between the hands, full breath in, full exhale, full breath in, exhale downward dog, left leg up, exhale through between the hands, full breath in, full exhale, full breath in and downward dog, right leg up, exhale through, two breaths, and exhale downward dog, left leg up, exhale through between your hands, two breaths, step forward on the exhale fold uttanasana, stay down here for a couple of breaths, power through your legs, ride the inhale up all the way, exhale hands in the mustang, two more breaths with arms up, exhale, last one arms up, and exhale, run a scan for your body, and what's happening with your breath? How does it feel for you to do a pick me up practice? Thank you again for joining me and get on with your day.