– English Lyrics

Lyrics & Translation

[English]

Hello everybody, my name is Abbie and I'm here to

lead you through an open level restorative class to

wind down the body after a long day.

We should feel nice and calm and ready to finish

our day. I hope you enjoy.

So I am joined by Reina today who will be

accompanying us for our class, our nice

gentle class.

So have a little shuffle on your mat,

wriggle out those shoulders and allow everything to

settle down and release your day.

So we can bring our hands down or we can

bring them towards the heart and we're gonna close

down the eyes.

Releasing our day.

Allowing our mind to rest.

Our only thoughts need to be...

about us on this mat in our

little bubble.

Let's take a breath in through the nose.

and out through the mouth.

And again, in through the nose.

and out through the mouth.

And all the way in.

And out.

Take a few more in your own time, in your own

rhythm.

Each time you exhale,

feel the muscles around your eyes and your jaw

relax a little bit more.

And when you think they are relaxed,

relax them again.

Feel the tension from your shoulders release and

go.

If your hands are towards your heart, gently

release them down towards your knees.

You can keep your eyes closed or if you wish you

can gently flutter the eyes open.

And we're going to take a nice gentle head roll.

So we're gonna bring chin to chest.

We're gonna allow the head to roll over to one

side.

Nice heavy ear.

And rocking it over to the other side.

Good, and again, gently carrying

it over

and over to the other side.

Good, bring it back to centre and

looking up, lovely, let it go

over one shoulder, as far as you wish

to go.

Checking in that the shoulders are relaxed,

and taking it over to the other side.

Good, bring that back to centre.

Bringing our attention towards our hands, we're

gonna take nice circles outwards.

Good and we're going to take them in leading with

the little finger.

Nice big circles.

Good we're going to find our inner flamenco dancer

going back to that outward circle and we're gonna

carry it high so we're leading with the thumb

and opening out

and again you can watch your hands

as they go.

and we're going to reverse that so you're leading

with the little finger and you're

going carry it open, lift

it high.

All the way through your centre.

Again opening, lifting,

releasing down.

Good, relax them.

We're going to carry one arm all the way up

and over to one side and you're going to allow

that hand to keep travelling down towards your

mat and finding a closed, loony twist.

Good, we're gonna open up that top arm

by opening up the chest and fold

it back in.

Good, opening it out

and folding it back in.

We're going to walk the hands in front of you,

finding a little fold as you go,

taking it all the way over to the other

side.

That top arm is going to open,

lifting the chest and

closing it in.

Opening

o ut, moving gently with intention and

ease, we fold

it back.

Good, we walk the fingertips towards the centre

once more, pausing if you wish

before bringing yourself all

the way back up to the

centre. We're going to find a tabletop position.

So we're gonna have our shoulders above our wrists,

our hips above our knees, and we're going to have

a little rock here for a moment, little

circles.

One way and the other way,

before we find our stretch for our wrists.

So you may wanna bring your knees in a little bit

closer because this is a little bit intense.

We're gonna rotate our hands around

so our fingertips are facing our knees around

the other way.

And you can stay with your weight a little bit

further forward into the heels of your hands.

If it feels nice to do so, you can take a

little lean back, stretching out

your wrists.

If we spend a lot of time at a keyboard

on our computers, this is a really good

one to do at the end of the day.

Softly and gently coming out, turning

the fingertips back towards the front of the mat.

Now we're going to tuck our toes and allow

your hips to come back towards your heels

and you can stay here this may be enough for

you or you can walk your fingertips,

your hands back towards your knees finding a pause

where it feels right for you to pause.

Again it is a little bit of an intense stretch.

Coming all the way up

if you wish.

You can bring your hands towards heart centre.

Really breathing into the ever so slight

discomfort of this stretch.

Closing your eyes if you want to

and release gently,

really trying to come out of it with

intention and nice and slowly.

We don't want to jump out of this.

Release one foot and release together

and just give them a little tap on the mat to

release them.

Good. Lovely.

Let's find those circles once again,

opening up the hips.

This time they're a little bit bigger,

circling around.

And we're going to take one foot and we're gonna

bring it forward, so we're in a nice low

lunge. So you can bring the foot so you're in more

of a kind of right angle square or

if you want to you can sit a little bit further

forward. We do want to try and have our

knee above our ankle if

we can and we are going to plant one

hand down into the mat, so it's opposite

your foot and you're going open up the other

hand and look up towards the

sky. Finding a twist.

If it's more comfortable for you to look down you

can.

And we're going to take some lovely big circles

with the arm here, circling

around.

And release.

We're gonna find a nice grounded

position, we're gonna lift the chest

and then breathe in here and then we're going to

find a nice cactus arms.

As you exhale you're going to find an nice right

angle with the arms, you're

going to draw the elbows down towards you,

exhaling.

We inhale, lift up, we

exhale down.

Good, inhale.

And exhale,

inhale, exhale,

frame the foot, bring that foot

back, find your tabletop, find your circles.

And now it's the other side's turn.

So we're going to bring that foot forward,

find the lunge that feels right for you.

It may feel different on one side to the other side

and that's absolutely fine.

Grounding it down with one hand and one foot,

opening up that top arm, find the twist.

and we're going to draw these lovely big circles

once again.

Around we go.

Good and another, beautiful.

Framing that

front foot find your nice grounded position,

once you feel like you have your balance coming

up.

We're inhaling here and we're

exhaling and finding those cactus arms once again,

really imagining and feeling like you've got wings

on your back. You're drawing those shoulder blades

down. Inhale.

Lift.

Draw your wings down, and

again, inhale,

exhale.

Good, inhale,

frame that front foot,

bring it back, and again,

take those circles.

Good.

Okay we're going to sit back on the heels.

If you want to and it's more comfortable for you to

do so you can sit up onto a cushion and

we're gonna bring our hands towards our lower back

and you're going draw your elbows together really

thinking about opening up the chest.

Open up, look slightly high.

And release, bringing the hands towards the knees,

scoop out the tummy, round in the back.

Good, again, bringing the

hands to the lower back, drawing the shoulders,

drawing the elbows all the way back,

looking high

and release.

Good, well done.

We're going to take one hand behind us, allow

yourself to put that weight into that hand.

We're going to open up, finding a twist

once again.

And you can have a little play with how far back

you want that arm to be.

And gently release and take that over to the

other side. So again play with where you want that

lower hand to be.

And allowing yourself to feel different on one side

to the other.

And gently bring that back.

Good. Staying as you are,

we're gonna inhale open up the chest,

we're going to exhale and you're going give

yourself a lovely big hug, holding onto those

shoulder blades, allow your elbows to drop, round

in the back.

Inhale, open up that chest,

lovely and exhale,

give yourself a hug.

Inhale, open

and release. Good, we're

going to find pigeon pose, so

you're going to come forward into a tabletop and

you're gonna bring one knee

towards one ankle and you are going to

shimmy that other leg all the way back.

It's quite a deep stretch, so if you want

a little bit of height, you can just place the

block underneath one hip and that will give you a

little little bit of a lift. So you can use a block

or a cushion whatever feels more comfortable for

you or whatever you have to hand.

You're going to allow yourself to sink into this

stretch, so that back leg is

nice and long behind you, then

you can stay forward you can

stay up. Wherever it feels right for you.

If you want to, you can bring your forearms

down, even your forehead.

Whatever feels most comfortable for you.

And we're gonna hold it for a few breaths.

So settle into this posture.

It can bring up a lot of emotion.

So just be gentle,

be kind.

Close your eyes if you wish.

And keep reminding yourself to come back to your

breath, feeling it rise

and fall.

Couple more breaths here.

Lovely, gently bringing your weight up, planting

the hands underneath you.

Removing the prop if you had one and

wiggling that back leg back in again to find your

tabletop. Have a little circle,

have a release before

finding on your second side, so you're bringing the

other leg in this time.

Bringing the knee towards the wrist and just

wriggle that back leg back.

Again finding your prop if you wish

and placing it under that hip to

give you a little bit of height, if that is more

comfortable for you.

And take a moment to settle into the

posture however it feels best for you.

It may feel better for you to be up and it

may feel better for you to be down, but we're

really wanting to be folding into this hip.

Softening into it, allowing

the breath to be easy and

deep.

Closing the eyes if you wish.

Well done, just having a couple more breaths here.

Beautiful, well done everybody.

Coming back, bringing the hands back underneath

you, gently removing the prop if you had it,

wriggling that back leg back in again, finding your

tabletop and having that last little wriggle.

Good. All right, let's find a seat once again.

So bringing your hips towards the centre of the

mat, you're gonna bring the soles of your feet

together.

And we're gonna find some rest here, so you want to

try and make yourself feel as comfortable as

possible. So maybe popping some cushions underneath

the knees, maybe having a jumper

if you're a little bit cold.

And we'll gently going to bring ourselves all

the way down to lie down

with our hips nice and open, nice release after

our pigeon pose.

We can bring our hands towards the heart or you can

have palms up towards the sky.

We're going to feel the release here.

Maybe close the eyes.

And feel the body release into the mat.

Maybe focusing purely on your breath

or maybe feeling about, thinking

about where your body is in

contact with the ground or with

your prop or with you mat.

Really being aware of that contact between body

and ground

and feeling the body release into it.

You can stay as you are with your

hips open or if you wish gently

using your hands to help you draw those

knees in.

And give the knees a hug.

and then releasing them down all

the way along the mat.

Allow the heels to fall open, palms

again facing up and stay

with that relaxed feeling, that

relaxed sinking.

Allow your body to feel nurtured and

calm.

You're more than welcome to stay exactly

as you are for as long as you wish.

If you would like to close the class with us,

then gently roll over to one side,

curling up into a little ball, keeping your eyes

closed if you can.

And nice and slowly, bringing yourself

up to a seated position wherever it's the most

comfortable for you, keep those eyes closed.

You're going to bring the hands together.

Gently rub them together, generating heat between

them.

Place those warm, energised hands over your

eyes.

Feel the heat of your hands seep

into your face.

gently massage out the forehead with

your fingertips, maybe

coming into the temples,

dropping down into the jaw.

And again, covering up those eyes with your hands.

Before blinking, open your eyes to the darkness of

your palms.

Gently allow some light to trickle in through the

fingertips

and draw the hands away, opening up the eyes,

bringing the hands together, bringing them back

down towards the heart.

Thank you so much for joining us today.

I hope you feel lovely and calm and restored.

Thank you to Reina for her beautiful playing.

Enjoy the rest of your day.

Thank you.

Key Vocabulary

Vocabulary	Meanings
release /rɪˈliːs/ B1	verb - to let go or set free
relax /rɪˈlæks/ A2	verb - to become less tense
breath /brɛð/ A1	noun - the air taken into or expelled from the lungs
inhale /ɪnˈheɪl/ B1	verb - to breathe in
exhale /ɛksˈheɪl/ B1	verb - to breathe out
stretch /strɛtʃ/ B1	verb - to extend one's body or a part of it noun - the act of extending muscles
posture /ˈpɒstʃər/ B2	noun - the way one holds the body
gentle /ˈdʒɛntəl/ A2	adjective - soft, mild, not harsh
calm /kɑːm/ A2	adjective - peaceful, not agitated
intention /ɪnˈtɛnʃən/ B2	noun - a purpose or aim
shoulders /ˈʃoʊldərz/ B1	noun - upper part of the arms attached to the torso
hips /hɪps/ B1	noun - the area on each side of the pelvis
heart /hɑːrt/ A2	noun - the organ that pumps blood; also symbol of emotion
eyes /aɪz/ A1	noun - organs of sight
circle /ˈsɜːrkəl/ A2	noun - a round shape; a group moving around a central point verb - to move around a center in a circular path
grounded /ˈɡraʊndɪd/ B2	adjective - firmly attached or connected to the ground; stable
mind /maɪnd/ A2	noun - the part of a person that thinks, feels, and remembers

Key Grammar Structures

• We should feel nice and calm and ready to finish our day.

  ➔ modal verb (should) + infinitive of purpose (to finish)

  ➔ The modal verb "should" expresses recommendation, followed by the base verb "feel". The infinitive phrase "to finish" shows purpose.

• Let's take a breath in through the nose and out through the mouth.

  ➔ imperative with "let's" (suggestion) + verb phrase "take a breath"

  ➔ "Let's" is a contraction of "let us" used to make a polite suggestion. The verb phrase "take a breath" is the action being suggested.

• Each time you exhale, feel the muscles around your eyes and your jaw relax a little bit more.

  ➔ zero conditional (Each time ...) + bare infinitive after perception verb (feel ... relax)

  ➔ "Each time" introduces a zero conditional clause. After the perception verb "feel", the verb "relax" appears in the bare infinitive form.

• If you wish, you can gently flutter the eyes open.

  ➔ first‑conditional with "if" + modal verb "can" for ability/permission

  ➔ "If you wish" sets a condition. The modal "can" expresses that the listener is able or permitted to "flutter the eyes open".

• We’re going to find a tabletop position.

  ➔ "be going to" future intention

  ➔ "We’re going to" is the periphrastic future used to express a planned action: "find a tabletop position".

• If we spend a lot of time at a keyboard on our computers, this is a really good one to do at the end of the day.

  ➔ first‑conditional clause + relative infinitive (to do) for purpose

  ➔ "If we spend..." sets a condition. The phrase "to do" is a relative infinitive explaining the purpose of "a really good one".

• You can stay as you are with your hips open or if you wish gently using your hands to help you draw those knees in.

  ➔ modal "can" for permission/possibility + gerund after preposition (using)

  ➔ "You can" uses the modal "can" to give permission. The phrase "using your hands" employs the gerund after the preposition "by" (implied).

• Before blinking, open your eyes to the darkness of your palms.

  ➔ temporal clause with "before" + imperative verb

  ➔ "Before blinking" sets a time reference; the main clause is the imperative "open your eyes" giving a direct instruction.