We focus on buttocks, spine and legs today, with lots of attention to deep breathing, spacious stretches and flows between.

We do the following movements:

Sitting

Moving the body like a river, walking forward

Side bend & stretch

Lower back activation

Laying face up

Rib breathing

Buttock stretch (knees to chest)

Spinal rotation with crossed knees

Rocking from side to side

Knee drop

Heel touch

NEW Core Activation (both legs press out through heels, hands reach back up

Arm circles on Spinal Rotation

Rocking from side to side

Rocking from top to tail, develop into full rocking chair (Pilates-like)

Happy baby pose + wiggle

Butterfly legs + Inner thigh stretch

Hip circles + Dragon lifts its head +

Hamstring attachment + psoas stretch (knee in armpit, pull foot overhead)

Foetus integration + sunlight off the water