Stretching like a cat which means to really feel that sense of awakening and lengthening from inside out,  come onto your hands and knees for Chakravakasana, cat /cow pose or cat breath.
Breathe in moving your chest forward with a slight downward arch, breathe out moving buttocks back to heels drawing the abdomen towards the navel.  Do this 4-6 breaths holding after exhale with navel moving towards the spine.
Stretch out on your belly now and feel the contact from your navel to Mama Earth.  Breathe and relax,
arms folded to make a pillow.






Not time for bed just yet, lift your head and pressing your forearms down pull your chest forward lengthening from belly to breast bone. Mmm that feels good, doesn't it?
Only you really know
if something is
happening here . 

Ground prepared,
put your hands under your shoulders for cobra.  Lift your chest on inhale only as far as you can without actually using your hands and use your arms to support.  Stay
for a few breaths and release.
Then, repeat this time lifting
your legs on exhale. 
Inhale, separate your legs
keeping the chest elevated,
exhale bring them together
like scissors.   4-6 breaths
opening and closing.
Release, once again lying
on your stomach to rest and fee the effect.  Feel your center of gravity supported and strengthened to sustain you .  Feel the lowerback at the sacrum and imagine a blue triangle there.  See the triangle glow and its glow permeate the whole hip lowerback area bringing coolness but also energy.

Now it's time for Sivasana, conscious relaxation but try to stay  awake using this time to take inventory. Turn over on your back  and hug your knees gently  to your chest.  You might want to move them forward and back with inhale/exhale.  Make sure you've got all you need to stay comfy and warm.

Watch your breath as the belly rises and falls.  Finally, extend your legs letting them fall open and release your arms to your sides turning palms face up.  Stay still just observing: breath, body, mind.  Just be.  We spend so much time fighting gravity, it's our ally. When we unite the energy of the earth rises up to support.  Release the pain and suffering that you have experienced.  Let it be absorbed by the earth to be transformed just as the breath is transformed within you.

Center your attention at the space just behind the navel.  Feel the flame of Bhuta Agni, the fire of transformation within you.  With each breath you take the warmth and light of that flame expands filling each and every cell with light, breath, energy.  Relax, knowing that you have done a practice to be self supporting .  Allow yourself to be supported. 

I bow to the light within you.  Om shanti. Namaste.


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