Follow Liz’s guidance to move gently into a supported, restorative twist, releasing tension in the the chest, middle back, & shoulders. Sink into heavy bones looking for a sense of ease & letting go as you let your mind focus inwards, allowing yourself to be soft & open. Take ten minutes to notice the details of how it feels to be alive in this incredible body today.

EPISODE 2: LEGS UP THE WALL

Follow Liz’s guidance into the classic ‘Legs Up the Wall’ pose. Slow down as you rest in this supported inversion, letting the feet ease, the ankles soften, & the legs drain. Bring your awareness to your breath, let the wall hold your feet, & feel the legs drop heavy back home into the hip sockets. Take ten minutes to quieten the mind in this pose which is perfect to drop the energy down at the end of a long day, or before heading to bed.

EPISODE 3: JAW RELEASE & SUPPORTED RESTORATIVE BRIDGE

Follow Liz’s guidance to release the jaw, neck, & shoulders before arriving into a supported, restorative bridge pose with a long, flowing spine. Welcome a slow breath in & embrace the release of every exhale as you sink towards the earth. Use these ten minutes to find the release that your body needs today.

EPISODE 4: EXPLORING BREATH

Follow Liz’s guidance to discover three simple principles for breathing in this gentle, lying-down practice. Slow down the breath, relax the chest & let your belly go as you discover ‘6/6 breathing’ taught to Liz by Ben Wolff. Guided by Liz, allow the inhale & exhale to become even, lasting for six seconds each. Use these ten minutes to let the mind release into the movement of the breath.

EPISODE 5: THE RIVER POSE

Follow Liz’s guidance into The River Pose: a gentle, supported, restorative backbend taught to Liz by renowned teacher Judith Lassiter. It lets your spine flow like a river in soft curves, while the breath takes any place in the body that is hard & makes it soft. Use this as a ten minute energy boost in your day.

EPISODE 6: SAVASANA

Follow Liz’s guidance to come into Savasana & then move through a gentle, attentive scan to find deep relaxation through each part of the body. Allow your mind to turn inwards away from the outside world towards your centre. Become aware of the spaces between the breaths; a pause, a place of stillness. Drop into these moments & relax the whole body. Use this ten minutes to find comfort & regain a sense of peaceful harmony with the world around you.

Thankyou for purchasing access to this series of >> TEN MINUTE TONIC recordings with Liz Allan for STUDIO SOMA. We also have a selection of live online classes taught by a range of specialist teachers. Discover our current weekly schedule here. First time attending one of our live classes? Use the code SOMA INTRO on booking & pay £0