This short practice guides a body tapping process to increase circulation and the flow of lymph. It's a great way to get into your body and energise yourself if you're feeling a bit tired.

This practice builds heat and power in the core and in the legs. Use this session to galvanise your energy and focus for the day ahead.

This short practice prepares the body for "switch kicks" as a step towards handstands. We connect the core, open the back line, and then find a playful way to transfer weight to the hands from the feet, while stacking hips above shoulders. Credit to my teacher Tamsin Sheehy for drilling these into me for the past many years!

This practice offers Utkatasana (Chair Pose) against the wall. The wall, in this instance used as a prop, offers support and feedback for clarifying your alignment in this foundational shape. You can use this practice to access your strength, and to ground yourself through the power strong legs and sturdy feet.

This practice offers shapes and movements that serve to warm up and nourish the spine - the central organising structure in the body that supports healthy alignment, quality connection and energetic containment within the bodymind.

This energising practice invites circular, dynamic movements to awaken the flow of lymph through the body.

This short practice brings focus and strength of connection through the core line through the Garudasana or Eagle, in supine orientation. I like to use this in self-practice to bring myself towards myself, breathing/squeezing out congestion from my system. You can find more practices on my channel, @emerge.space, or head to my website, emergefree.space, to discover other ways to practice with me.

This practice offers three longer-held shapes (adapted from the "McGill 3") that synergistically work to bring integration and stability through your core, and to support your lower back. The idea is to practice these regularly.