Like Space: Cactus Arms and Kneeling Forward Bend

In this class

• •Seated centering on receiving each moment without interpreting it, noticing breath and sensation as they arrive and pass
• •Anjali salutation with the Om and Shanti chant, inviting soft ambient music into the space
• •Standing weight shifts forward-back, side-to-side, and circular movements in both directions
• •Infinite arm movement (reaching one or both arms overhead, then flexing the elbows behind) cycling into a rolling ragdoll through the back
• •Cactus-arm pattern with forearms parallel to the floor, turning the arms inward to round the back and reach behind, then outward to spread and extend
• •Side bends with a floating ragdoll rotation over one hip, then the other
• •Pendulum stepping into a low lunge with the chest resting on the front thigh, then a cactus-arm kneeling forward bend on the back knee, hips rocking forward and back before rising
• •Recurring three-legged dog into high plank, four-point kneeling, child, and cat/cow between cycles
• •Circular hip movements with one knee lifted and flexed, one leg at a time, in both directions
• •Hanging bridge with the arms reaching overhead then resting beside the head
• •Shavasana with legs resting on a chair

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