Hi there,
Welcome to this gentle supported yin session.
For today's practice you might like to have a bolster or as I have here it's a little cushion.
You could also use some pillows.
From your bed.
Just have them by your side.
If need be.
And we'll come to the wall.
Which is probably the.
.
.
Part that requires the most effort in today's practice.
So we'll scoot up to the wall.
Lie down.
And just start to rotate your body.
Until.
Your feet.
Are able to bit onto the wall here.
And then.
.
.
Notice if you're happy as you are.
Or you might like to just see if you'd like to just bring.
.
.
Your bottom a little closer to the wall again.
We're going to start with simply Just having our legs up.
On the wall.
And.
You could stay like this.
Or you could bring your support.
And just place it.
Underneath.
Sacrum.
And just let your arms swing.
Release down by your side.
Your head get heavy,
Your shoulders get heavy.
Start allowing your exhale to get really long.
We're just going to take some time here to allow the body to gently soften.
You might become very aware of parts of your body that are easily releasing here.
And other parts of your body that are really holding on.
Maybe with your long exhales,
Just sending a message into those parts.
To let them know that they can release.
And allow yourself to just simply be supported here.
By the floor beneath you.
And the wool by your side.
See if you can allow your exhales.
Be a little longer than your inhale.
And see if you can allow your breath to flow through the nostrils.
Stay here for another minute The check fail.
Letting your body sink a little deeper down towards the floor beneath you.
Notice how the hips are heavy.
You may notice the space in the legs.
And the sit bones all the way up.
To the soles of your feet.
Encouraging that space to soften.
Feeling your whole back body soften.
When you're ready now,
Just widening the legs,
So letting your legs come apart.
Far as is comfortable for you.
Might not be that far and that's fine you want to get to what's called the Goldilocks Place,
A place where You're not feeling too much.
You're not feeling nothing at all.
There's a little conversation going on.
Probably in the inner thighs.
More than anywhere else.
Your arms could be out by your side.
It could be on your belly.
Be up and over your head.
Or you could even bring them onto the inner thighs and just give them a little stroke here as you just Acknowledge Any strong sensations here?
I'm gonna get into a place.
Where you can simply feel into your breath and your body.
And how it's responding at this very moment.
Pausing here for another minute.
Really aware once again of those areas that might be holding on and just gently seeing.
I'd like to soften.
We're not pushing to open the legs as far as possible here.
We're simply allowing gravity and time to help the body release.
We can use the support of the wall here to explore a little deeper.
You might notice that you are holding on tight in the thighs and the buttocks.
You might like to send a message to those areas that they can release the control here.
Nothing that they need to do at this moment they can do.
Just allow gravity and time.
To help.
Find some more space I'll take one more large inhale through the nose.
And one very large exhale out through the mouth.
Very slowly now,
Bringing the legs together so you could use your hands here.
To help you.
Until eventually the feet come together again.
And just taking a moment,
Just noticing how the body's responded.
To the past position.
Bend the knees for a moment.
And if you have anything underneath.
Your back,
Just lift your buttocks up.
And take it away slowly and curling the spine.
And then this next one.
There are different ways of doing this one depending on the range of motion in your hips.
If you have a very wide range of motion,
Then you might stay where you are.
And what you'll do is you'll flex your right foot.
And cross it.
Over your left thigh.
If you've found that you've needed to come up off the floor to do this.
Then you might like to just wiggle a little bit.
This way you can bend your knee or even have your heel further up if need be.
What you want to find here is a stretch in the outer right thigh.
So out and right,
That's it.
Comes around the outer right hip.
So you find what feels right for you.
So you could have your legs straight.
Or you could have your left leg bent.
And with your arms,
You could have your arms stretched out.
Or you could even use your right hand here just to gently encourage the right thigh.
Come away from your chair.
Arms can go wherever feels comfortable for you.
And With your exhale,
Just encourage your back once again.
To soften down towards the floor.
Feel the back of the head releasing.
With each exhale,
See if you can feel your right thigh.
Slowly moving towards the wall.
In front of you.
That you show to soften.
Let the jaw release.
How about we pause here for another minute.
And eventually,
Taking another large inhale through the nose.
Large exhale out through the mouth.
And we're going to come into recline twist and we have options here so you could cross your right thigh over your left.
And guide the knees down with your left hand.
If this feels a little bit challenging.
Or you find that your right shoulder is wanting to pop up off the floor.
Then you could bring your support that you had for the first position.
And place it underneath your legs to support you.
If this still doesn't feel comfortable,
Then feel free to stack the legs,
So one leg at a time.
Going on top of the other.
You could always place your support between the legs.
Ideally,
You want your right shoulder.
Soften down towards the floor.
And your head could either be facing the opposite direction to your knees.
Or it could be facing towards the ceiling.
So you find the position.
Here that works best for your body.
Where you can feel.
Into the deepest parts of your body with your breath.
And as you inhale here,
I wonder if you can imagine your inhale.
Flowing from the center of your body out to the periphery.
And on the exhale,
Imagining the exhale,
Just gently weighing the body further down towards the ground beneath you.
That the whole weight of your body feels like it can be supported,
It can let go.
And how about we take another large inhale.
Through the nose and a lovely large exhale out through the mouth.
Very slowly.
Making your way back.
What's the wall?
So that you have both feet on the wall again.
A moment here now with both feet on the wall.
With both legs on the wall.
Notice the difference between the two sides of your body.
And then with a flex left foot.
Cross it over your right eye.
Let your left thigh soften towards the wall.
As you allow your back body to release towards the floor.
Nice long exhales.
Encouraging every molecule in your body to release.
Being aware of the space in your body.
We'll stay here for another minute.
And how about we take another large inhale through the nose.
Large exhale out through the mouth.
As before,
Now the option to either cross your legs or stack your legs.
And guide them over towards the right.
You might want to shuffle a little further.
Away from the wall,
That would be fine.
In your head.
That I'd be facing.
Towards the ceiling.
We'll do opposite direction to your leg.
Other movement.
You choose.
Let it just unfold naturally.
There's no need to force yourself or yank yourself into a position here.
For example,
I often find in my reclined twists that It's more comfortable for me to start with my.
.
.
Head centre.
And then after a few breaths.
It naturally wants to turn.
To face you away from my legs.
So just let time.
.
.
And gravity.
Help you here to soften and release rather than forcing anything to happen.
We'll stay for about five more breaths.
You may like to take this next exhale.
Out through the mouth again.
Slowly.
And winding out of your twists.
The option here now of either lying down on your mat or.
.
.
Shavasana.
Or once again.
Bringing your legs up on the wall.
Don't worry about the space between the wall and your legs here.
Let your heels lean in towards the floor.
Wool and your whole back.
Up and down towards the floor.
And you may like support underneath it.
The buttocks again And if that's the case,
Then go ahead and bring your request.
Your bolster or your pillows to support you.
Taking this long large exhale now out through the mouth.
As you allow the whole body just to hum.
Completely release.
And this is our final position for this practice today.
This is a great position to be in.
We bring the legs up the wall.
It allows the lymph and the blood to flow.
So if you've been on your feet all day,
Could be really beneficial for you.
Tuning in now to the rhythm of your heartbeat.
And tuning into the rhythm of your breath.
Connecting to the deeper voice within.
And see if that voice has anything that it may like to share with you.
Any messages it may have for you?
Give yourself a little thanks.
Sending that thank you.
Deep into your body with a large inhale.
Sending a thank you out into the space around you and way beyond you.
While more large inhale in.
One more large exhale out.
And I invite you to just take your time here and come on.
Out of the practice.
When you're ready.
When you are ready to come on out.
You'll simply bend your knees again and take your support away from underneath you if you had anything underneath you.
Roll over onto your side.
I suggest that you take a little moment on your side here.
In the space between your practice and the rest of your day or your evening.
And then slowly coming up.
When you're ready.
