Pose By Pose | A Guide To Our Balance Session

• Stand at the top of your mat, feet hip width apart.
• Draw your shoulders up towards your ears and exhale, then roll them down the back
• SPread all ten toes and plant them down and soften your knees
• Inhale, arms up to the sky and exhale, draw them back into the centre
• Repeat, Inhaling and gathering energy and tchi, exhale bring it back
• Repeat again, inhaling and opening the body, then exhale grounding a centering yourself
• Bring big toes to touch and inhale and lift your arms
• Bend your knees, sinking your heels into the ground to come into chair pose
• Look up towards your fingertips, roll your shoulders down the back and squeeze the knees together
• Interlace the fingers together and open the heart space and exhale forward fold
• Interlace the fingers and come into a shoulder stretch, thinking about sending the fists to the front of the mat
• Breathe in, then breathe
• Inhale, coming back through Chair Pose
• Exhale and forward fold
• Inhale, halfway lift and prepare
• Exhale, step or float the feet back and take your connecting vinyasa
• Inhale, lift your heart and exhale lift the hips back into downward facing dog
• Hands shoulder width apart, feet hip width apart, spread your fingers
• Come onto the knees, knees as wide as the mat, take a rest in child’s pose

• Rest in the pose, sinking the weight back in the hips and breathe
• Coming onto your back set up for back bend
• Bend your  knees, bringing the soles of your feet to the met, make sure you can tickle your heels with your fingertips
• Inhale, then exhale peeling your hips off the mat and
• interlace your fingers under your back and lift your heart up to the sky
• Ground down through the feet and take five breaths
• Slowly and with control, lower each vertebrae and roll down until our hip are back on the mat  
• Take your feet as wide as the mat and gently sway your knees from side to side
• Second round of back bends, either take bridge again or press up to full wheel pose
• Take five breaths and then lower with control
• Draw knees towards chest and go into Happy Baby
• Rock and roll up and down the spine
• Ground down through sit bones, lift the arms
• Exhale forward fold, reach forward and place hands around the feet
• Draw shoulders away from the ears and use your breathe
• Inhale create space, exhale and forward fold
• Lay back into your final pose, Savasana