by Binny Mg
Gentle practice on those days when you are low on energy and need to feel supported. There are no standing poses here. Great for your luteal or menstrual phase, or just to reconnect with yourself. Use props as appropriate.
Transcript
Hi everyone, Welcome. Come to an easy seated posture of your choice. Place your hands over your heart and feel your body breathe here. Begin to lengthen your inhales and your exhales. It doesn't have to be perfect, Just feel yourself breathe. Balasana or Child's Pose. Walk your hands forward. Big toast to touch. Knees as wide as your mat. Feel yourself supported by the Earth. Make any adjustments you need. For this to be comfortable. Let go of any tension you may be feeling. Expectations, Deadlines, Thoughts of unworthiness, Or not doing enough. To let it go and breathe here. Set up a thread, The needle. Stay in child's pose. Slide your right arm underneath your left. Rest your shoulder on your mat. Left arm can stay by your face or extended towards the top of your mat. Feel free to add blocks or cushions. To elevate and support yourself in this posture. Switch sides. In yogic philosophy. We often discuss the concept of centotia or contentment. As we continue to move together. Ask yourself, What does it mean to honor where you are and do just enough? What does it mean to be satisfied with where you currently are? And are you able to practice radical self-acceptance? Cat cow. Come on to hands and knees, Shoulders over your wrists, Hips over the knees. Inhale, Tilt your pelvis up towards the ceiling. Move through each section of your spine. Broaden through your collarbones as you slightly look up. Exhale, Tuck your pelvis under, Round through the mid and upper back. Gaze down. Keep going on your own breath. Move so slow and start each articulation at your pelvis. Moving through each section of your spine. Pressing through the hands. Sink your breath with your movement. There's no rush here. Set up a knee to nose. Extend your right leg back. Round through your upper back, Bring your knee to your nose. We're not here long. Extend your right leg to the left corner of your mat. Look over your left shoulder. And send your breath down the right side of your body. Come back to center. Step your right leg through to low lunge. Reach your arms up towards the ceiling. Sack your knees over your ankle and lift your ribs away from your torso. Shoulders are down. Unclench your jaw. Low lunge twist. Place your left arm down. And twist from your mid and upper ribs. Reach your right arm up. Stay here for two to three breaths. Come back to tabletop. And repeat on the other side. Knee to nose, Send your left leg back. Curl the upper back. Like round through your upper back. Keep going for three to four breaths. We're not here to break a sweat, Just engage in the core a little bit. Extend your leg towards the right corner of your mat and look over your right shoulder. Sending a loving, Gentle breath to the left side of your body. Come back to center and set up for low lunge. Step your left foot forward between your hands. Arms reach up. Gentle squeeze of the right glute. Spread your fingers wide. And send your breath across your collarbones. Twist, Place your right hand down. Reach your left arm up. Take a deep breath in. And relax and breath out. Come back to tabletop. And flow through cat and cow. Make gentle circles, Make the hips go back towards your feet. Take up as much space as you need here and take any movements that feel good. Autumn asked us to release and let go. What can you let go of in this moment, In this season of your life that no longer serves you? Janu Sirsasana or head to knee pose. Come to find a seat. Right leg extends out, Toes flexed. Left foot is against your thigh. Reach your arms up tall and fold over your right leg. Keep your spine long. Crown of the head. Towards the front of the room or wherever you're situated. Gentle bend in your right leg is okay. Bend your left leg. Wrap your right arm around your leg, Twist from your mid and upper ribs. And think of a string pulling the crown of your head up and sit tall. Take a kind of stretch to the other side. And we'll switch sides. Extend your left leg out, Right foot tucks in. Inhale as you reach your arms up. Exhale, Fold forward. Take deep breaths in and out here. Flex your toes. Towards your face. Bend your right knee. Wrap your left arm around and twist. Inhale to create length through the spine. And your exhales allow you to twist deeper. Take a counter stretch. Instead of a Baddha Konasana or butterfly pose. Bring the soles of your feet to touch, Knees wide. Sit up nice and tall. Inhale. And exhale as you fall forward. Keep that length in your spine, Just like we did in a head-to-knee pose. Come back through center. And give yourself a little massage here on your feet. Calves or stay in the fold if you would like before we lie down on our back It's not often that we give our feet some loving, So take advantage here. Lie down, Please. Hug your knees to your chest. And give yourself the biggest hug you've received all day. Big squeeze here. Rock side to side if it feels good. Or set it for half a pranasana. Hug your right knee in, Extend your left leg out. Press your left heel into the mat like you're going to make a footprint. On an imaginary wall in front of you. Take a long, Nourishing inhale in. And then exhale out, Softens your shoulders and your left hip flexors. Cross your right knee over your body. Right arm is out by your side. I sometimes like a block below my knee just for added support. Feel free to do the same. If you would like, You can take a bind here and reach for your left foot if it serves you today. Come back to center. Half-happy baby. Grab a hold of the outside of your foot or clothing. Aim the sole of your foot towards the ceiling and your knee towards the mat. For your armpit. A bend to the opposite leg is totally okay. It does not have to be straight. Come back through center and switch sides. Hug your left knee in. Extend your right leg and actively press your foot. Your heel into the mat. Deep inhale in. Now long exhale out. Side-lying twist. Cross your left knee over your body. If you took the binds on the first side, Feel free to do the same here. Everything is a recommendation, So if it feels good, Take it. If it doesn't, Don't push your body. Set up a half happy baby, Grab your left foot or clothing, Whatever you have access to. Sole of the foot is aimed towards the ceiling and your knee is reaching towards your mat. And take the full expression of happy baby. You grab both feet. Knees wider than your torso. Keep your lower back on the mat and rock side to side and eventually find stillness here. Give yourself another big hug, Big squeeze. And we'll set up a bridge. Bring your feet to the mat. Hips width distance apart. Slight tuck to your tailbone and press into your feet. Lift your low back, Mid back, And upper back off the mat. And think of squeezing your inner thighs towards one another. Send your breath right across your collarbones. Press the pinky side. Of your hands into the mat. And lower down from your upper, Mid, And low back. And turn towards your right side. Take your time as we find a comfortable seated posture here. Allow your head to come up last. Place your hands over your chest. Feel your body breathe here. Know that you have everything you need within you. Let's take a deep breath in together. And a long exhale out. With love and so much gratitude, Have the best day.
