The shape of the lumbar & cervical vertebrae & angle of the articulating joints support movement in almost every plane. 

• Flexibility
• Most mobile
• Instability
• Areas most prone to problems & injury

The curves of the spine help to absorb shock, support the head, align head over pelvis, stability of structure, flexibility. 

Primary curve develops in utero, kyphotic 

During vaginal delivery the first secondary curve appears, lordotic. 

The cervical curve continues to develop, baby lifting the head

Lumbar curve develops (straightens) to bring weight over feet

Lumbar spine starts kyphotic 6-8 years

After 10 years the lumbar curve is fully adult. 

The lumbar vertebrae support rib cage & chest. 

Cervical vertebrae support the head 

Our inward curves support us. 

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The Buddha usually teaches that one should use one’s breath in order to achieve concentration. 

Be conscious of each breath, each movement, every thought & feeling, everything which has any relation to ourselves. 

Mindfulness = keeping one’s consciousness alive to the present reality 

Machine thinking is the opposite of mindfulness i.e. repeating one thought

Mindfulness is the miracle by which we master and restore ourselves – it is the miracle which we can call back in a flash our dispersed mind and restore it to wholeness to live each minute = practice mindfulness in daily life. 

Mindfulness is a means to an end, seed & fruit.

Practice to build up concentration, mindfulness is the seed, mindfulness is the life of awareness Presence of mindfulness = presence of life, therefore mindfulness is also the fruit. 

Mindfulness enables us to live fully 

Breath is the bridge which connects lift to consciousness, unites your body to your thoughts. When your mind becomes scattered, use your breath as the means to take hold of your mind again. 

Breathe in lightly – I am breathing in a light breath, I am breathing in a long breath, full, whole body. Breathe out. 

In a noisy environment think, the noise will continue, I can hear it but I will continue in mindfulness, aware of the noise, I can watch my breath as well. 

Press forward, gaze forward, lower down leading with the chest. 

Downdog – Chataranga – Upward Dog – Chataranga 

From plank pose exhale and lower the body pinning the elbows to the side body

Inhale, bring shoulders & tops of thighs up & away from the floor, tailbone goes to the floor

As you are moving forward bend the elbows but maintain elbows over wrists (note here it may be better for some to have the elbows slightly behind the wrists, encourage students to play around feel what’s right for them without comprising the shoulders or causing collapse)

Synchronise the forward movement with bending the elbows

Exhale, bend the elbows but keep the wrists drawn in & slowly lower 

Inhale, push forward slightly & roll the shoulders back, come to the top of the feet into Upward Dog

Lengthen the neck, create space, open the heart & gaze forward 

It’s really important you maintain stability in the shoulders, do not let them drop. 

3 muscles being worked here, 2 rotator cuffs & back portion of the deltoids 

To try Chataranga lying down – 

Lie on your back, engage arms & legs as above, push through the toes, engage the core, arms at 90 degrees, shoulders down, feel elongation through the back body while pushing through palms 

Modifications – 

Feeling tired, lower the knees

Wrist issues- come onto forearms. 

Set your mat out, light your candle, turn on your playlist and let’s begin. 
Bringing balance, peace & soothing gentleness 
Arcturus, sending beams of light energy to us tonight. 

Aura cleanse – 

• I cleanse & let go of all that feels heavy on my soul
• I am shedding
• I am letting go of all that no longer needs to cling to me 
• I separate myself from my attachments, my judgements & my inner voice of doubt & settle into my truth, my soul & my highest alignment 

Vajrasana or Sukhasana

Warm ups, especially focusing on the neck, shoulders, wrists & hips. 

Bhujangasana, Adho Mukha Savasana, plank, Bhujangasana * 5 

Journey into Ustrasana – reach the arms forward, hands shoulder width apart, crawl fingertips forward, lengthen the spine on both sides, exhale & release the tailbone to the heels to anchor your child’s pose

Ustrasana variations

Supine Twist Right & Left

Knees lifted into chest, circle the hips right & left

Stretch arms behind on the inhale, open the mouth exhale and allow the body to sink to the floor. 

Put back on any layers you may have taken off, wrap yourself in your blanket, invite stillness & calmness into your body. 

Lie in Savasana for 10 minutes.