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CHEST, ABDOMINAL & PELVIC ORGAN DECOMPRESSION 17 mins INTENTION This practice supports optimal alignment, whole body health and healing. Assists in encouraging pelvic organs to pre pregnancy position and feelings of heaviness in pelvis, pelvic muscles. PLAYLIST: https://open.spotify.com/playlist/2EbBu9rNLJCj5DaekXcg8p?si=m60Jn_nRQVSE_hY2en9H8Q This practice is based on the teachings and formidable work Uma Dinsmore and Blandine Calais-Germain - in dedication to these teachers. BENEFITS - For asymmetry in sacroiliac joint (SI), lower back (lumbar spine), or in the way the femur connects to the hip socket. - To release compression in SI joints / Sacrum/ hips - A great Practice for post natal recovery - Deepens connection to breath & deep core - alleviates compression of organs from long periods of standing / sitting. - alleviates lower back pain - great practice if have incontinence / prolapse or heaviness in the pelvic area - supports optimal pelvic angle to support organs above the pubic bone - promotes optimal alignment & reduces strain on pelvic muscles - great for tight / weak pelvic muscles PRACTICE NOTES:

PELVIC RESET Hatha Yoga & Corrective Exercise Post Natal / All 12 Min A short 10min practice incorporating 3 short practices to optimise 360 degree breath, support pelvic alignment, tune up and stabilise, the hips and glutes. 1. Myofascial release and Side Breathing (11secs -) Release tension around the ribcage which can reduce rib expansion and limit breath intake, with myofascial skin rolling. Explore side breathing to improve mobility, expansion and intake of breath in side body and support improving Rectus Distension (separation between rectus muscles). 2. Hip Tune up (2mins 15 secs - ) Side lying leg lifts and clams. Activate inner thighs, glutes and pelvic floor, in an integrated way with the breath, to stabilise hips and pelvis. 3. Pelvic Reset (6mins 33secs) This Reset exercise I learnt from Donna Fhari - Utilises muscular energy to balance bones of the pelvis, the relationship between the ilium and sacrum and alignment of femur (leg bone), in the socket. Pointers for this practice; - Belt positioned 1/2 way between knee and top of thigh. - Activation up to 20% ONLY - no more (easier for brain to process & integrate) - 3 breaths for each exercise 1st Round - Block on Widest setting - In breath - Hug the block with Inner thighs as sensitise to outer edge of both feet. - Out Breath - release alittle - Repeat twice more. - Now 3 breaths to press out to the belt as sensitise to inner edge of both feet. 3 breaths 2nd Round - block on 2nd width Repeat above 3rd Round - block on narrowest setting Repeat as above Do the full sequence or one, as a stand alone practice when needed.

ALIGN Hatha Yoga Practice 47 Mins PLAYLIST: https://open.spotify.com/playlist/2sHOqhlaLSXBr5Y769lSj2 INTENTION: Focusing on alignment. When we align well, we move more nutritiously. This means the body (muscles, tissue, joints) can support the transfer of forces more optimally.This practice is all about investing in the micro, to impact the Macro. Utilising practices to illuminate our awareness, to the things we do have some control over - our breath, our movements, our thoughts. BREATH: VILOMA BREATH - as a practice to reduce anxiety and relieve tensions in mind and body. BACK BREATHING and INTERCOSTAL BREATH - to help release diaphragmatic tension - mobilise muscles which can impact on breathing (the secondary respiratory muscles). BENEFITS: - Connecting to & releasing tension in some of the primary and secondary respiratory muscles, which impact on how well we breathe. - Using props in floor based and standing poses, to release resting tension around the pelvis, hips, hamstrings and torso. - Utilsing micro movements at the wall, and in all fours, to release tension between the back of the pelvis and the ribcage. - Activating the gluteal muscles and lateral hip muscles to optimise pelvic stability and mobilise the pelvic muscles. - Many of the moves and poses in this practice but potent. - Try to weave these simple movements into your day to day movement patterns - round the house, observe when you walk, when you stand to boil the kettle. - Transferring what you've explored on the mat, into your day to day, can be hugely transformative. - Mindful and frequent movements for Big impact. Enjoy and let me know how you go :) SAFE PRACTICE NOTE: - This practice is suitable for all, including in pregnancy and post natal period. - As always, you are your own teacher, and expert on your body - so listen, be guided by your breath and let go of needing to 'get anywhere'. Rather enjoy the bumps, the corners, the dips the climbs, the journey and all that your body's terrain is offering you, teaching you, today, in this moment. - Pregnant/Early Post Natal - take rest when you need, if something doesn't feel right, first stop, then adjust or take rest.

Shoulders, Chest, Upper Back Release 20mins Hatha / Corrective Exercise Practice - Wake up the respiratory muscles - Create more freedom and space for a fuller, deeper breath. - Counter daily impacts of Stress & habitual movement patterns, that can tighten and restrict your upper body. - Breath deep & wake up your breath, mind & body. PLAYLIST: https://open.spotify.com/playlist/70EOOZ11hXif9SRBoFpzgn?si=bb9e77261b7d4dee PROPS: Chair, Wall, Rolled towel, Block, Tennis ball/Massage Ball Practices - Shoulder Clock - Chest Release - Wall Plank - Paraspinal Release - Upper Thoracic Mobilisation - Mid Back Rotations - Back Body Expansion - Breath Practice

Sole to Soul Focused Practice 30 Minutes PLAYLIST: https://open.spotify.com/playlist/0TBI3nf1KHsEtlTp1sFluZ INTENTION: A practice to waken up the feet, to alleviate stiffness and tension, which can then impact up through the body. SO give your feet some LOVE! **Pregnant or Post Natal? READ SAFE PRACTICE notes below BENEFITS: - The Sole of your feet are the gateway to the rest of your body - connecting to the brain of your feet, offers a detailed map to the body. - Waking up your feet, & Pada Bandha, helps build connection & sensitisation throughout the body - It supports optimal alignment and will support more nutritious, daily movement. - Waking all the nerve endings and mobilising the planta fascia - Deepens sensitivity and stability in an integrated way - Increases receptivity to the ground beneath. SAFE PRACTICE: Pregnant or Post Natal; ** If you have PGP or any pelvic sensitivity do Toe stand (heel raises) instead of Tree Pose - Vriksasana **Pregnant Beauties - For the starting positions, you can always elevate the torso when lying down, sit on a ball or chair to do the foot work. - DO not Squat If you have a breech presentation -do the neck release sitting on your ball. Thought to ponder; 'Through our Feet we travel through the seasons, the world, and where we can attune and refine our perceptions." ~ S.Sabatini ~

AFTER GLOW Hatha Slow Flow Suitable for all 35mins PROPS: Chair, Blocks, Bolster PLAYLIST: https://open.spotify.com/playlist/5ISqASFSF6GwWmsQVT9MSL?si=h8BanC6gRM-bgwCtne-MTQ INTENTION: This restorative, slow flow practice, utilises props to relieve tension in the upper body, back and pelvis. Embracing characteristics of softness, a slower pace and introspection to avoid depletion and connect to your inner radiance. (This video was made during the season of winter - but we can acknowledge the seasonal cycle within one breathe, within an hour, a day a week etc). BENEFITS: - Restores when feelings overwhelm, stress, fatigue. - Relieves tension around the low back and pelvis. - Rejuvenating practice for the kidneys SAFE PRACTICE: - This Practice is suitable for all - with modifications given for post natal and pregnancy. - Always respond to your body in the moment. Use your breath as your guide. - If something doesn't feel good - stop, adjust, take a modification or take rest.

Centre of It all 26 mins Hatha Practice A practice to find greater freedom in the spine. Release and strengthen the sacral area, legs and inner thighs and outer hips, to release tensions in the Low, mid and upper back. Playlist: https://open.spotify.com/playlist/1SqAhmSETJEK8wXopjglks?si=eeabf026ffb540ce PROPS: Bolster, 2 Blocks, Yoga Strap, Blanket NO BOLSTER? Watch this simple Hack to make one https://www.instagram.com/reel/CLob_d6jciB/?utm_source=ig_web_copy_link