Welcome to yoga with Lin and Leo andwelcome to the Nineteen Days of Yoga Collection.This is a one-hour class andquite a strenuous sequence, so we would recommend that you practice the 19 daysof yoga individually before attempting this sequence. Lin in the white isworking in the classic poses; Leo, in the coloured top behind, is working in themodified actions. Start out either prone on the floor like Lin, or on your handsand knees> Come into Adho Mukha Svanasana Dog Head Down. Press with the handsinto the floor, press back with your thighs.You can come forwards a littleto get that movement in the dorsal spine. You can see Leo’s moving forwards andback to get that movement in; or just take the head up if you’ve got goodmovement in your dorsal spine. Press back with the front of the thighs. Make surethat your heels are not swinging in. Let the head and neck completely release.Nowlook forwards and either step or jump the feet into Uttanasana, forward bendingaction. Lin has got her feet together and she will be coming into thefull Uttanasana action, extending the front of the body down the front ofthe thighs and taking the hands back by the feet. If you have tighter hamstrings thentake the feet wider and place the hands on to a couple of bricks.It might be alittle while that you work in this way in this pose until your hamstringsbecome longer. So we’re coming out of the pose now. If you’re using your bricks putthem away. Step or jump the feet back into Adho Mukha Svanasana, Dog head Down. Once again look forwards and see, can you get that movement in the shoulder joint,in the armpit region, in the dorsal spine? Either moving forwards and backwards inthis action or see if you can take the head towards the floor, opening out inthe armpits and the shoulders if you have more experience. Now we’re going tolook forwards and step or jump the feet back into Uttanasana, forwardfolding action. So again Lin is taking the hands down by the side, Leo has herhands on two bricks. You can always lower the level of these bricks if yourhamstrings are getting a little more flexible by this stage. Look forwards.Move the bricks out of the way if you’re using them and come into Tadasana,Mountain Pose, with the inner edges of the feet together, weight back into theheels. We’re coming for a balancing action.Our balancing action today is Vrksasana (Tree Pose).T his is when we take the leg at an angle. It takes tremendous concentration. If you find this action difficult, as you can see here in the video, take hold ofa belt. Bending your right leg and placing the foot to the inner thigh. See if youcan balance. If you find it difficult to take the leg up, or the angle is a problem,then take hold of the belt around the lower leg try to bring the leg, the foot,towards the inner thigh. If you need the wall then take the hand to the wall. Extend up through the centre of the body. Continue to create the lift andextension. Open the armpits and keep the breath smooth and even. Ground down intoyour straight leg as you come out of the pose. We’re coming to the other side;taking your left leg this time.Become aware of yourfoot position as you take the leg into the angle.See that the sole of the footand the toes are facing down as you can see here in the video. Come into the pose,press firmly with the sole of the foot against the inner thigh, the outer sideof this straight leg presses into the sole of the foot so there’s a good connection,and if you need to use the wall then take your hand to the wall. Practice thispose several times. It takes a little while to get the concentration and thestrength to stand on one leg. Be sure you’re working strongly with theconnection of the bent leg. Release into Tadasana. If you’re working in themodified versions you can take a foam pad to take the heels up onto, otherwisestand in Tadasana towards the back of your mat. We’re stepping forwards into aVirabhadrasana !, Warrior One action here, so if you’re using the foampad you can take your heels up onto the foam pad. Turn the left foot out slightly and step forwards with your right foot, levelingyour pelvis.So draw back on your right hip, forwards on your left hip. Lift yourfrontal hip bones up and move the abdomen back to the spine. Swing the arms up. Stretch into your fingertips, lengthen your tailbone, press into that back legheel and bend into an angle on the front leg. If this is a difficult pose foryou, if it causes you any discomfort, then please do look at ouryoga pose directory, we have a tutorial on this pose. Lift the back leg thigh butkeep lifting through those frontal hip bones to keep the extension and lengthin the hip flexors on the back leg. Stretch into your fingertips.To come up,keep extending into the fingers, lift through the chest. Bring your hands downand step forwards into Tadasana. Lift through the chest, weight back into theheels. So we’re going to step back now with the right foot, coming again into thisforward-facing action. Turn the pelvis so that it faces towards the narrow endof your mat, press firmly into that back leg heel, whether it’s lifted and raised,or whether it’s on to the floor.Swing the arms up and stretch into yourfingertips. Get this extension through the whole of the front torso. Bend your front leg. Can you make a square with that front leg? But it’simportant that the back leg stays strong and straight, so don’t allow the back legknee to dip towards the floor. Press into the back leg heel bone, lift the back legfrontal thigh muscle to the bone, extend and straighten the legs. Hands down,stepping forwards into Tadasana. Standing in Tadasana, extending the fingertipsdown. Standing with the crown of the head towards the ceiling. Be on in the centre of your mat with theinner edges of the feet together. Lift through your chest, bring your hands tothe centre and step or jump the feet wide for the lateral poses. Extend intoyour fingertips, lift up with your chest. Turn the left foot in slightly, the wholeof the right leg and foot out completely. Bend to an angle on your right leg, pressfirmly into the outer edge of your back foot, (your left foot), and look alongthe ring finger of your right hand.Lift up, turn the feet to face back forwardsand turn the feet in the other direction. Right foot in, the whole of the left legand foot out. Come to your angle. Keep the back leg strong and straight,the arms in line with your shoulders and look along the ring finger of the fronthand. Turn the feet to face forwards and step or jump feet back into Tadasana.Stand in Tadasana extending through the crown of the head. Bring the handstogether then step or jump the feet wide for Trikonasana, triangle pose. Turnyour left foot in slightly the whole of the right leg and foot out completely.Keeping both legs straight, extend into your Trikonasana. Keep both sides of thewaist long. If you’re working in the modified actions, place your top handonto your top hip so that you can roll your top shoulder up and back.Keepdrawing up the front leg kneecap. Working in the classic pose you can take thehand to the floor by the outer ankle, but if you do this make sure that you don’tcollapse the chest. Both sides of the chest should be facing forwards. Keepthe back leg strong and straight to lift up out of the pose. Turn the feet toface forwards and then turn the right foot in slightly, the whole of the leftleg and foot out completely. You can bend that front leg a little to getthe rotation in the frontal thigh. Then extend and lengthen into your Trikonasana again. Again those working in the modified action take the top armonto the top hip and then roll the shoulder back and down before extendingthe top arm up.If you’re working in the modified action place the hand onto theshin and look forwards. Those working in the more advanced, classic pose can take thehand to the floor and look up at the top arm. You’re rotating the spine from thebase Press firmly into the outer edge of the back foot, turn the feet to faceforwards and step or jump the feet back into the centre. Stand in Tadasana,Mountain Pose. Again, get the grounding in this pose, extend into the fingertips andlengthen through the spine. Take the weight back into the heel rims and liftup out of your pelvis. Come again into a wide legged action, stepping or jumping thefeet. Extend into your fingertips turn your left foot in slightly the whole ofthe right leg and foot out completely and bend to an angle. Lengthen, extend, andtake your top hand up and either over, as in the classic pose, or just straight up. You can see that Leo here is using a brick to take the right hand onto; thisgives more opening in the chest.For those who can get that opening withoutthe brick, you take the hand to the floor. Turn the feet to face forwards, coming up,stretching into your fingertips and we’re going straight to the other side.So turn the right foot in slightly the whole of the left leg and foot outcompletely. Bend to an angle and take your left hand either to your brick orto the floor. You can see here that Lin has rotatedher right arm in its socket so that palm of the hand is now facing the floor, theback of the arm is behind the ear and she’s looking up towards the ceiling.This is quite a strong action for those without much mobility in the spine, so ifyou’re working in the modified action, just have the arm straight up. Turn thefeet to face forwards. Coming up now and step or jump the feet back into thecentre. Stand in Tadasana, recover your equilibrium in your Mountain Pose. We’recoming Paschima Namaskarasana. As you can see here in the video, it’squite challenging, taking your hands into a prayer position between the shoulderblades.If that’s difficult then take your fingers together yourpalms together and just see if you can turn a little way, keep practicing. Ifthat’s still quite challenging then come into the crossed arm position as you cansee here in the video. As you cross your arms take your thumbs to the inside ofthe elbows; use your upper arms as a fulcrum to ground down.As you grounddown, lift through the centre of the body and keep the chest lifting. Keep upright.Soft inhalation and exhalation. Practicing either way with this pose,either crossing your arms or in Paschima Namaskarasana. Both ways will help youto get in touch with your upper body. Releasing out of the pose, stand inTadasana. Ground down into the legs and lift out of the pelvis.If you’re working in the modified actionsyou can take the two bricks to the front of the mat. Stand in Tadasana in thecentre of your mat. Step or jump the feet wide. Have the outer edges of the feetlining up with the outer edges of the mat, middle toe pointing directlyforwards. Place your hands onto your hips, roll the shoulders back and down, liftyour chest and move the abdomen back to your spine as you hinge forwards – andtake your hands down. If you’re working in the classic action you take the palmsthe hands right back by the heels, elbows in line with the shoulders.If you’reworking in the modified action, take the hands beneath the shoulders, either ontobricks or onto the floor. Keep the lift through the legs, press down firmly intothe outer edges of your feet. Keep the breath fine and even through thenostrils, keep drawing the shoulder blades towards your back waist. So comingup now place the hands onto your hips roll the shoulders back and down andstep or jump the feet back to the centre. Stand again in Tadasana, MountainPose.For our next pose we’re coming into a balancing action called Ardha Chandrasana. You may need to move to the left side of your mat. Take your fingers toyour chest and jump the legs wide. Extend into your fingers. Turn the feet to yourright. You’ll be familiar with Trikonasana. Lift up and hinge at the hipand come into Trikonasana. Take your top hand onto your hip.Soften your knee and reach your front hand as far forward as you can in frontof the big toe.When you’re ready, come into a lifted action.If balance is challenging, take your back to the wall. Keep the standingleg dynamic and strong, keep the lifted leg extending as if you’re extending theheel to a wall. Keep the front body to back body, keep the breath smooth andeven. As you come out of the pose into Trikonasana, try to maintain Trikonasana. Keep strong in the legs as you come up out of the pose. Turning the feet,readjust. Take yourself to the right side of the mat. Extend through the whole ofthe body. Trikonasana to the left side. Come into your triangle.Place your right hand onto your hip, bend your knee, reach the hand forward. Step inwith the back leg and come up. Keep your balance; keep your standing legabsolutely straight and strong, grounding into the back leg as if you’re reachingthe sole of the foot to the wall.Reach your top arm up. Take your front body toyour back body. Keep strong in the legs. Coming into Trikonasana Try to maintainTrikonasana as you come out of Ardha Chandrasana, keeping the top arm extended.Keep the legs nice and strong as you come out of the pose. Bring the legstowards one another and stand in Tadasana. Recover, keeping theextension all the way through to the centre of the body. Now we’re going to come into Parsvottanasana a forward extension.Step or jump the feet wide. Place the hands onto the hips, turn the back foot in deeply. It has come in at a stronger angle nowbecause you need to turn the pelvis towards the narrow end of your mat. Havethe outer hips in line with one another and hinge forwards at the hips. You cansee that Leo, in the modified actions, is taking her hands onto the bricks. Lin, in the classic pose, is taking the hands to the floor. This in itself is aslight modification of the classic action where the hands are held behindthe back. If you can extend the front of the body down the frontal thigh then, asyou see Lin in the white is doing, you can work in this way. Otherwise keepyour hands on two bricks. If the bricks are too low, take the handson to the seat of the chair. Come up, place the hands on to the hips,turn the feet to face forwards.If you’re using bricks, move them to the left side. Turn your right foot deeply in, the whole of the left leg and foot out and turnthe pelvis so that it faces the narrow end of the mat. Hinge forwards, taking thehands down either to the bricks or to the floor. `Draw up through that front legkneecap, extend back into the back leg heel. Don’t allow the back leg to soften. If you’re working in the classic actiontake the head down. Keep the length through the front of thebody and the lift through the legs. Come up, place the hands on to the hips, turnthe feet to face forwards and step or jump the feet back into the centre. Ifyou’re using the bricks we’re coming into Parivrtta Trikonasana,Revolved Triangle Pose, you’ll need your bricks at the front of your mat.Start inTadasana inner edges of the feet together, lifting through the chest. We’regoing to come to the same action as we did for the last pose, Parsvottanasana.So you need to turn the back foot in deeply, the whole of your right leg andfoot out completely, and the pelvis needs to be level. So draw forwards on thatleft hip, back on the right hip. Stretch up with the left armand extend. And as you extend forwards you’re also rotating the spine. Youcan take the brick and place it to the inner ankle, place your right hand ontoyour sacrum and roll your top shoulder up and back. If you’re working in theclassic poses, place the hand to the outer ankle and stretch your top arm up. Extend the crown of the head into centre of the room. So you’re reallystretching towards the narrow end of that mat with your spine.Come up, turnthe feet to face forwards and we’re going to go to the other side. So yourright foot turns in deeply, the whole of the left leg and foot turn outcompletely. The pelvis faces the narrow end of the mat. Stretch up now with theright hand, keeping both legs straight. Extend forwards, but as you extendforwards you’re also rotating the spine. So again, if you’re working with thebrick you can take it to the inner ankle. This is a little less demanding on thetwisting action. Those working in the classic pose,take the hand down to the outer ankle/outer shin and take the top arm up.Keep pressing firmly into the back leg heel, even if that back leg heel islifting at this stage. Coming out of the pose, turn the feet to face forwardsand step or jump the feet back into the centre and roll the shouldersback and down. Lift through the chest, keep the gaze of the eyes at eye leveland breathe. Just recover now. We’re going to come down onto the mat.We’recoming into a Parsva Dandasana action. You can see here, Leo is sittingon the front end of her bolster. You can sit on a couple of foam pads, that’s fine,if you don’t have a bolster. Lin is sitting onto nothing, but you need to beable to get a good lift if you do this. Stretch up with the left hand and takeit to the outside of your right thigh, taking your right hand behind you.Again we’re twisting the spine from the base here, so you need to have a goodlift before you get this rotational action. If you’re sitting on the bolsteror a couple of foam pads place the hand onto some support, Leo is using thebolster here but you can use a couple of foam pads if you don’t have a bolster. Keep the lift through the chest, the extension through the spine. Come back tothe centre, re-establish your Dandasana. And now take the right hand to theoutside of the left thigh ,take the left hand behind you. Move the abdomen back,extend the crown of the head towards the ceiling and keep the feet level. Justhave a quick glance at your feet to make sure that one leg has not got shorterthan the other. Press down with your thighs, lift up with your chest, and roll your left shoulder back. Keep thebreath fine and even and the legs strong and active. Come back to the centre. We’renow coming into a version of Parivrtta Parsvakonasana. If like Leo you’re workingwith props, you’ll need a foam pad underneath the knee and a brick for yourhand.We’re kneeling and taking the right foot ahead of us.Leo has her toes tucked under; it gives a little bit of extra balance in this pose. Stretch your left arm up and hook the left elbow to the outside of the rightknee. You can see that Leo is taking her hand round to hold on to the outside ofthe left hip. This has two actions, it stops that hip from dropping but it alsoincreases the rotation in the spine. As we lift up, be careful to keep yoursquare on that front leg.So don’t lift the sitting bones away from the floor asyou come up. Take your left arm up, rotate it in the joint and stretch it over yourear, extending into the back leg strongly. Don’t let that back leg knee dip towardsthe floor. Release the arm, take that back leg knee down to the floor or to yourfoam pad. Release the hands to the floor and bring the right leg back and justsit back on the heels for a moment. Recover your breathing pattern, lettingthe body steady and settle. Strong action so give yourself a little time betweensides.Now take your left leg forwards. So taking the left leg forwards, lift yourchest, get the opening action in the chest, the length in both side waists. Stretch up with your right arm and you’re going to hook that over yourleft knee and thigh. So you can see the similarities here to Marichyasana 3.Takethe hand either to the floor, as shown by Lin, or to the brick as Leo is showing.You can see Leo is just lifting up and rotating a little more with that spacecreated from the groin.Now straighten your back leg without lifting thesitting bones away from the floor and disrupting that square, the right angleon the front leg. Keep the chest back, keep the head back. Take your top arm up,rotate it in the socket and stretch it over the ear without letting the elbowbend. So we’re extending strongly through that side flank. Keep the facial featuresquiet and soft. Releasing the arm down, letting the knee come to the floor or tothe pad and coming back again into a kneeling position. Chest lifted, sittingback onto the heels.We’re coming now into Adho Mukha Virasana. If you had a foam pad underneath your knees, make sure that that’s out of theway now. Take the toes together, the heels apart, sit back on the heels and extendthe sides of the waist as you stretch the arms forwards. Leo is just showinghere that sometimes people are unable to take the buttocks back to the heels orto get the head to the floor.If either or both of these occurs, then take a foampad or a bolster between your bottom and your heels, and take a foam pad or twounderneath the head, so that both ends of the spine are supported to assist thequietness in this pose. You need to rest down after those energetic twists. Keepthe buttocks moving back, the elbows lifting off the floor. Coming up out of the pose, sit inDandasana, Staff or Stick pose. Stretching the legs out in front of you, usingsupport if you need it. Sitting in Dandasana with your fingers to the sidesof the hips. We’re coming for Bharadvajasana. Take the legs to your left side. Asyou can see here in the video, the top foot is placed on the lower foot instep.If you struggle with this action take the seat slightly higher. Reach up withyour left arm, place the fingers to the outer side of your right thigh and takeyour right hand back. Be sure you’re using the hands as a fulcrum. The lefthand to the thigh, the back hand to the floor or to the bolster.Use this toencourage the lift through the centre. Ground down with your left buttock. Keepthe lift and openness to keep broadness in the body. To come out of the pose turn to face forward and straighten the legs in Dandasana. Take your hands to thehips, extend into your heels. Come for the other side. Take your legs now to theright side. Again, top foot on bottom instep. Using the hands; back hand, fronthand on the outer thigh. Use this as a fulcrum to encourage more opening withinthe chest. Be sure that you’re grounding down with your right buttock. Keep thebreath and broadness across the collarbones, keeping the lift as you turnand come out of the pose.Extend the legs into Dandasana. Sit on your mat withyour legs out in front. As you can see here for Leo,Leo is sitting on a couple of foam pads and a brick behind. If you find it hardto keep your spine upright then use some support. Keep the legs grounded, be surethat you’re extending into the heels. Bend your left leg. We’re coming for Marichyasana 1. Reach back with your right hand andreach up with your left. Extend through the side body as you take the arm infront of the thigh. This is a twisting action. Use the upper arm and the thighto get a little bit more action. If you’re able to catch then see that youhold on to the hands behind the back. Otherwise use the propsn – take your handto a brick. Extend the spine in an upward direction, keep your right leg absolutelystraight and strong. Releasing out of the pose, coming back to Dandasana. Sittingnice and tall as you bend your right leg. Extending the right arm up, hook the arm.Again, use the upper arm against the innerthigh to get that extra lift and again, if you find that you have that agilityand you’re fairly flexible, hold onto the fingers or the wrist behind.Be sure thatyou’re keeping that straight leg absolutely straight and strong. As you’rein this pose, try to extend and ascend your spine. Soft inhalation andexhalation. Come back to Dandasana. Roll your shoulders back and down and keepthe lift throughout the front body. Our next pose is going to be VIrasana. Thisis a kneeling position. If it’s difficult to do the classic pose, which is quiteoften the case when you first start yoga, then use the foam pads.As you can see here, Leo’s got two foam pads. You may need to build up the seata little more. Be sure that the feet are facing directly back, and if you’reusing the foam pads, then grip them with the sides of the feet. Place the palmsonto the heels and the fingers towards the toes. If all of this action is verydifficult, there’s difficulty in the knees, difficulty in the thighs, then comefor the next action by sitting on a chair or standing in Tadasana.As you cansee here, Leo has a belt. We’re coming for Gomukhasana. Reach the back of the palm between the shoulder blades. If you find itdifficult, then use the opposite hand to help with the elbow and extend in thisaction. Raise up with your right arm and catch both hands together. If this isdifficult, use your belt. If you’re using a chair then sit upright. If you’re usinga belt on a chair then grab the belt. See that you are extending up in Gomukhasana,keeping the chest lifted, keeping the elbows reaching away from one another. Extend throughout the whole of the frontof the body. Release the out of the pose. coming for the other side. Again placethe palm between the shoulder blades, catch hold of the belt and extend theleft arm up this time. Reaching up as much as you can and then bending theelbow, catch either the belt or the fingers. Again, keep ascending the spine,lifting up through the chest. Keep the broadness across the collarbones and beaware of pressing down into the base. Soft inhalation, soft exhalation.Keep theelbows moving away from one another. Again ascend through the spine, becomeaware of the action in the shoulders. Keep the outer shoulder rolling back. Preparing to come out of the pose,releasing the hands. Sit with the legs straight out in front of you, extend intothe heels and ground down with your thighs. Ascend your spine and again ifthis is difficult, sit on a couple of foam pads. We’re going to come into thenext action now, which is a wide legged version of Malasana, Garland pose.So youcan either work with a couple of bricks, and you can see that Leo is going to useher platform here to take her heels up onto. Lin is just sitting back on theheels. When we come into this action, you canbe on your hands and knees, tuck your toes under Have the feet hip-width apartand roll back so that you’re in a squatting position. But the bottomshouldn’t be touching either your support or the floor. For many people thisaction is quite difficult to access when they begin yoga, so if the heels lift,have some kind of support underneath them; a foam pad or your platform asLeo is showing here. Leo has her hands onto bricks, and the extension is aforward extension with the arms in the chest, have the inner knees gripping holdof the outer ribs.But the groins move back, the abdomen moves back towards thespine. Keep the breath fine and even through the nostrils and press down intothe heels. Come back onto your hands and kneesand we’re coming into the next action. Our next pose is Chatushpadasana. Come into a supine action with your knees bent. If you find that there’sstiffness in your lower back you may need to have a belt.You may need totake a look at the video just for a few moments. If you’re using a belt, place itaround your front ankles as you can see here; creating two handles. And thenplace the feet down onto the floor. If you’re able to hold your ankles andstill lift your pelvis, then come into the classical action. Prepare for thisaction by pulling either onto the belt or onto the front of the ankles as youlift up through the pelvis onto the shoulders.It’s very important in thisaction that you lift the back of the thighs. If you find it challenging, thencome down and practice a couple of times. By practicing this poseregularly you will help with the agility in your lower back. See that you come onto the tops of the shoulders and you continue lifting. You lift -pause, lift – pause. And then coming down out of the action, releasing the belt. Westart from a supine action, you have the choice of two different props, you caneither use a brick or four foam pads as you can see here in the video. The beautyof the foam pads is that you can take one at a time underneath the buttocksand find your height. If you’re using the brick, then lift the pelvis as high asyou can and place the brick at the lower part of the back. This is a great way toprepare for Sarvangasana, it opens the lower back and the pelvic region.Onceyou’re in the pose, see if you can settle. Usually we bring the feet a littlebit closer in, but if there’s tightness in the back, keep the legs a little apart. You have to see that the arms are extending towards the heels and ifyou’re progressing in the upper body you can hold on to the mat. Pull onto themat as a fulcrum, lift slightly in the shoulders and roll the shoulder bladesdeeply within. Keep the chest nicely open. You’re using this pose to create alot of awareness in the upper body. Be aware of your breath, your inhalation,your exhalation. To come out of the pose, lift the pelvis and release the backvery slowly, tailbone towards the heels. If you’re using the foam pads thenthe beauty of that is that you can just take one pad at a time and let thelower back release and then go for another pad until finally the buttocksare releasing down to the floor.Let the abdomen completely settle before ournext pose. While you’re releasing the lower back and the abdomen then I’m justgoing to tell you our next pose which is going to be Sarvangasana. So when you’reready, come up. If you have your platform ready, then place it on your mat (4 x foampads and a launch pad). Be on your platform preparing to roll intoHalasana. Be sure your shoulders stay on your platform, take your hands downbeside you and then roll. Either take the feet to the floor or the feet onto thechair as you can see here in the video. Lift your spine, support your spine withyour hands. Walk your hands down as far as you can towards your shoulders andthen come up into Sarvangasana.Ground down into the legsstrongly. Continue to keep the lift through the centre of the spine, let thebreath become smooth and even. You’re extending through the legs to get thesoftness in the abdomen and the extension in the side waist. You’regrounding down into the upper arms to give you that opening in your chestregion. Use your hands to manipulate and movethe skin towards the back of the pelvis, the back of the pelvis towards the backof the legs, the tail bone towards the inner heels. Keeping the pose steadyand upright. This takes a little time. It maybe challenging now, persevere. Stay upjust for a few moments – and come back down again if you need to. Keep thatgrounded action. Keep the lift as you come out of the pose. Extend through the legs, taking one leg then the other – or if you have goodcontrol then you can take both legs together. Be in Halasana. Keep the backextending in an upward direction as you soften your knees, support your lowerback and slowly coming down out of the pose.Take your launch pad underneathyour head and just be there for a few moments. Just let the body completelyrelease and relax. The breath again smooth and even. Let the abdomencompletely soften, let the abdomen completely release. Some people strugglewith this action. It comes from a VIrasana action. You can sit in Virasana,then make space in the back of the knee by releasing the outer calf away fromthe back of the knee.Sit in your Virasana action and extend into a backwardaction. If you need to sit on something then take some support, the foam pad, asyou can see here in the video. It’s important not to rush or push with thisaction. If you’re still struggling then take a look at our Pose Directory formore instruction. If you’re able to go back in Supta Virasana then take awhile to settle. Be sure there’s a length in the lower back by moving the tailbonetowards the inner knees. Keep the shins grounded and the lengthin the thighs. Let the whole spine completely release. The releasing actionmay take a while. Let the abdomen become soft, the diaphragm extendingaway from the pelvis, the whole of the upper body completely surrenderingtowards the support.Concentrate on your breath; be aware the soft inhalation andexhalation. With both supine actions, Supta baddha konasana and Supta Virasana, these both come into a remedial practice and they’re particularly good for not only thesoft tissue fibre, but also space in the organic body. Be patient with this pose,become comfortable with the supports. If you need to go higher in a seatedposition, then build up the back support. Concentrate on the inhalation and theexhalation. Each exhalation try to soften the soft tissue fibre. Let the whole bodysurrender towards the support. Release any tensions within the facial featuresand let the eyes withdraw. And again now we’re going to continue with thesequencing, so if you’re happy in this pose and you wantto stay a little longer, then do stay. Our next pose is Dandasana. After having thelegs in Virasana, it’s important to straighten the legs, elongate themuscle fibre. Again, take your hands beside the hips, use the fingertips toencourage a lift through the spine. Coming into the Parsva Dandasana action. So turning toward your right, taking your left hand to your outerthigh, your right hand behind you.Keep the lift of the spine as you release. Come to the other side. Again finding that extension in the back. Ground downwith the legs, extend into the heels, keep the chest lifted. Continue tolengthen through the spine as you come out of the pose. We’re coming into ournext pose which is a twisted action. As you can see here in the video, Leo isusing a bolster. Either use the bolster or a couple of blankets. Make sure the blankets are nice and smooth and then sit in your Bharadvajasana. The Bharadvajasana foot action is when you take the top foot over thebottom instep. Use either support – either the bolster or the blankets to come intothe Bharadvajasana supported twist. If you have stiffness in the lower backor upper back, then keep the head facing towards the knees side. If you’re able torevolve the spine then slowly come into the twist action.You can adjust the body and the twisting action by pressing intoyour palms, lifting the chest and the torso and seeing if you can turn – anyamount. Release the body to the support. It takes a little while to completelyrelease in this pose. Become aware of your breath, your inhalation and yourexhalation. Let the spine and the spinal muscles completely release. Become awareof the spine itself and let the twist unfold gradually as the body starts torelax and release. Take yourself inside. Become aware of your inhalation and yourexhalation. Be aware of the inhalation within the chest cavity and how the ribsexpand broaden and open on the exhalation. See if you can relax andrelease the body a little further.If you are settled in this pose and you wish tostay for a little longer, then do stay. To continue with the sequencing, we’re comingto the other side. So coming up, re-adjusting your Bharadvajasana feetand legs and come into your Bharadvajasana twist. As you’re more familiar with the action, the body will release a little deeper, alittle quicker. Just let the whole body completely release. Become aware of yourbreath and each inhalation for that sense offreedom, and on the exhalation become aware of the body surrendering towards thesupport. Keep the breath smooth and even.Releasing the mind. Any afflictions whichmay come to the front part of the mind, just allow them to dissolve. Release any lines across the forehead, any thoughts, let it completely dissolveand release. Discover the quietness within the mind and the body. Find a newfreedom, an openness, a space. Become aware of the breath and the lightness of thebreath. Remove the hardness and become light and passive. Breathe through yournostrils and follow the breath as you acknowledge the extension and opening ofthe ribcage. With every exhalation deepen the action with the bolster or the blankets. Just let the whole body become weighted. Any thoughts that come into the front ofthe mind, completely dissolve. Soft inhalation and soft exhalation. Justbecome completely involved with surrendering and releasing the spine. Again come back to your breath;soft inhalation and exhalation. If you’re comfortable in this position then you canstay. If you’re following the sequence then coming up and preparing for Supta Baddha Konasana. Our next pose will be Supta Baddha Konasana. Some of you will befamiliar with the way we’ve been working over the last few sequences.If you’restiff in the hips, then taking the feet onto a bolster. If you have a little moreflexibility, then catch hold of the front ankles. Settling in your pose, let thethighs become weighted let the abdomen become soft. Take your focus to yourbreath, observe the diaphragm, the dome area underneath the ribcage. Become awareof the centre of the diaphragm, become aware of each inhalation and as youinhale, inhale from the centre of the diaphragm towards the outer edges of thebody. Keep your attention and concentration to the centre of thediaphragm.Any thoughts or afflictions that come into the mind, go back tothe diaphragm, go back to your breath, go back to the breadth and broadness of yourbody. Breathe evenly through the nasal passage and each time you take thatinhalation, be aware of the expansion of the upper chest cavity. Keeping thisfocus and concentration will direct the mind. If you’d like to stay in this posefor a little longer, working on this action on the breath and expansion ofthe diaphragm, then do so. If you’re continuing with the sequence in we’recoming for Savasana. Those of you with the bolster, you can place thisunderneath the back of the thighs.Take time and care coming into your Savasana. Be sure that the body is straight on the mat. Once you’re in your supine action,let the feet fall apart, the arms turned, the palms up towards the ceiling. Softening and releasing around the facial features. Just let the hairlinecompletely release. Unfold any lines or any frown expressions across theforehead, release the temples and let the eyes draw deeply within. Soften aroundthe face, soften around the edges of the face. Release around the jawline, let theback teeth be apart. Focus on your breath, focus on the dynamic action of thebreath. As you breathe become aware of the breadth and broadness of the intercostal muscles between the ribs. Be aware of the centre of the diaphragmfront and back.Go from the Meridian, the centre of thediaphragm, and see as you breathe the broadening of the breath to the outeredges. As the chest expands and opens try to maintain the openness of the chest oneach breath. Slowly watch the breath as the breath becomes deeper. Softinhalation exhalation. Keep the focus deeply within, observing each breath asif it were nectar. If you’d like to stay in your Savasana then do so. We arefinishing our practice now. Those of you are continuing with the sequencingthen come into a seated position. Sit for a few moments still being very much inthe zone. Thank you for joining us. Namaste..