by Binny Mg
16-minute sequence to de-stress and center yourself. This is low to the ground, low-energy. We will move slowly with the breath and allow it to anchor us in our movement. Great for when you are short on time but want to move the entire body.
Transcript
Hi everyone, It's Benny. Thank you so much for joining me today. We will start in an easy seated posture of your choice. And just bring awareness to your breath. Notice where you're holding the most tension. Your face. There's your hint. Breathe until your lungs feel full. Lengthen out your exhales. And as a collective, Let's take a deep breath in together. And just sigh it out. Once more, Deep breath in. In here. It's taking a few minutes to yourself to feel grounded. All the other distractions after you leave your mat. Hopefully we can meet it with a little bit more ease. If you had your eyes closed, Open them gently. And begin to just roll your neck, Semi-circle. So shoulder to shoulder. Left to right. I get to take. Oh. Of that cause. Next circle. Two, One more. And whatever side you are on, Take it the opposite direction. Once your head is back to center, Stay there. And in two. Do some shorter rolls, Kind of backwards. To about two or three more. Roll your shoulders forward. Into the circle you're creating. To ourselves. Thank you. Small circles. Slowly moving them larger and larger around. Just beginning to get into the waist. Switch sides. I trust. Place your right arm, Your right hand on your mat. Reach your left hand up towards the ceiling. Take a deep breath in. And exhale, Side bend towards your right. And think of lengthening from your left hip all the way to the left tips of your fingers. And send your breath all along your left side body. Take one more deep breath in. Bring it back to center. Switch sides. Left palm on your mat, Reach your right hand up towards the ceiling. Deep breath in to lengthen. Exhale, Side bend towards your left. Send your breath all along. Your right clavicle and shoulder. Anchor your right hip down. Take one more breath in. Exhale back towards center. Twist. Take your right palm. Place it on your left knee. Left hand. Goes backwards. Inhale to lengthen. Exhale, Twist from your midriff. Your upper ribs. Take deep belly breaths in. Each time you exhale, Twist a little deeper. Take one more breath in. Exhale, Unwind on the back, Switch sides. Left palm to your right knee, Right hand goes back behind you. Inhale, Lengthen through your torso like you have a string pulling you up. Exhale twist. Relax your jaw. One more breath in. And exhale back to center. Bring me in on hands and knees in tabletop position. Shoulders. Right underneath the wrist. Hips under your knees. Gather yourself here. Cacao. Inhale. Lift your pelvis up towards the ceiling. Through your mid back and upper back. Swipe your chest forward. Exhale, Tuck your tailbone in, Press through the fingers, Round through your upper back. Keep going. Inhale, Pelvis up. Back, Upper back. Your head. Begin your exhale. Tuck the pelvis in, Around through your mid-back, Upper back. Press firmly into your hands. Inhale. Really. Contract those shoulders. In three and a half. Palms up. Slip your chest up. Exhale. Tuck pelvis in, Round through the mid and upper back. One more. Move slow, Move with your breath. We'll meet back in neutral. And you'll tuck your. . . Yeah, Tuck your right toes in. Extend your right palm, Your right hand forward. If this isn't enough, You can stay here. If wanted more. Extend your left leg back. So you're in a bird dog position. And often we collapse into our left side, Really lengthen here. Take a deep breath in. Be your best. Reaching forward and left leg reaching back. Exhale, Meet back in center. Tuck your left toes. Reach your left hand out in front of you. Extend your arms. Back to the beginning. Extend your right leg. And just breathe here. For your great talk. Move it back and center. Right hand forward. Left leg reaches out. And switch sides. Left hand forward, Right leg extends back. Once more. Right arm, Right leg. Take an active thread the needle. Reach your right hand up towards the ceiling. Exhale, Thread your right arm. In between. You have left. Through a hair needle. Here we go. Take one more. Moving back center. With your left arm. Your right arm. Inhale, Reach up. Exhale. You. And if you want to make it more of a passive stretch, Surely you can. And the last one, We have an option to just stay there. And feel a good stretch in the upper back. Puppy. Reach your arms forward. Hips are staying exactly where they are and melt your core. Upper body down. Option to use blocks. Either. Along the elbows. For your forearms or on the hands themselves. This is not accessible. Take some deep breaths in. And long exhales out. Press firmly into your arms. It's not bad. On top. Hold me. In the child's pose. Knees as wide as your mat, Big toes to touch. Press your hips back, Arms reach forward. Press yourself up. On our belly. Place your hands right underneath your shoulders. For our little baby cobra. Forehead is on the mat. Elbows are tucked beside you. Inhale, Press your feet, The tops of your feet, Your pelvis. Enter the map. Lift just your upper body, Barely use your arms. Exhale down. You're welcome. Press the tops of your feet into the mat. Press your pelvis into the mat as well. Lift just your upper body. We'll do that two more times. And you are peace. Quad stretch. Prop yourself up on your left forearm. Bend into your right knee. Grab anywhere alongside your left foot. Your ankle, The foot itself, Your shin. Or you can also use a strap. With a squat stretch. Relax everything. Switch sides. So prop yourself up. To your right forearm, Bend into your left leg. One stretch. Relax with that. And find yourself. Back to your easy seated posture. Place your hands over your head. And just feel your body breathe here. Let's take a deep breath in as a collective. Just let it go. Gently open your eyes. We have the best day. Bye.
