Hi,
Welcome to yin for feeling unseen.
For this session you can take any yoga props you need or simply three cushions will do.
When you're ready please join me on the mat sitting on a cushion in simple crossed legs.
Palms on your knees facing upwards and flutter your eyelids shut.
Inhale deeply through the nose,
Filling your lungs with breath.
Exhale.
Let everything go.
Inhale 1 2 3 4 5 Exhale 1 2 3 4 5 Inhale deeply 1 2 3 4 Exhale fully 1 2 3 4 5 6 Inhale filling your lungs and ribs.
2 3 4 and exhale let everything go 2 3 4 5 When you're ready you can keep your eyes closed if you like or open them if that's better for you.
Come on to all fours.
We'll take cat cow pose.
As you inhale,
Tilt your chin to the sky and drop your pelvis to the ground.
Exhale,
Curl your spine back up,
Tucking your chin to your chest,
Arching your back like a Halloween cat.
Inhale,
Tilt your chin up to the sky and drop your pelvis and abdomen towards the ground,
Stretching through your shoulder blades.
Exhale,
Curl your spine slowly back up.
Tucking your chin to your chest,
Arching in a round shape.
Inhale,
Tilt your chin upwards to the sky Drop your pelvis and abdomen to the ground,
Stretching maybe a little deeper through your shoulder blades.
Exhale,
Curl your spine,
Rounding it all the way back up,
Tucking your chin to your chest.
Really come back to a neutral spine Inhale through the nose filling your side ribs with breath.
And exhale through the mouth.
We'll take Sleeping Swan next.
So as you inhale,
Bring your right foot close to your left wrist and extend your left leg out behind you.
Feeling a stretch in your right glute.
If that's not working for you today,
Feel free to bend your left leg so your left foot comes to the right side of your mat.
You can stay upright.
Or fold your palms and rest your head down.
We'll stay here for about 3 minutes Inhaling fully and deeply into your ribs.
And exhaling fully and deeply at your own pace.
On your next exhalation.
Take your time to gently release and come back to tabletop We'll take a child's pose.
So sit back on your heels,
Palms outstretched in front of you and slowly lower your forehead to the ground.
Breathe softly and slowly On your next exhalation,
Creep your fingertips over to your right side,
Resting your abdomen on your right thigh.
In real fully,
Deeply,
Slowly.
Exhale fully,
Deeply,
Slowly.
Breathe at your own pace your next exhalation will come back to centre and creep your fingertips over to your left,
Resting your abdomen on your left thigh.
Breathe in filling your back ribs fully with breath.
And on your exhale let everything go.
Breathe at your own pace on your next exhalation.
Slowly come back to centre.
And we'll come up to tabletop.
To do the other side.
Bring your left foot to behind your right wrist.
Extend your right leg out behind you.
If this isn't working for you today,
Feel free to bend your right knee so your right foot comes to the left side of your mat.
Feel this stretch in your left glute.
You can stay upright or fold your palms and rest your forehead on them We'll stay here for 3 minutes Breathing slowly into our back and side ribs.
And exhaling,
Letting everything go.
Your next exhalation.
Slowly release.
Lay down on your front,
Resting your right cheek on your hands folded in front of you.
Room here fully,
Deeply,
Slowly.
And exhale fully,
Deeply,
Slowly.
Lunge to the other side.
Rest your other cheek on your folded hand.
Inhaling fully,
Deeply,
Slowly.
And exhaling fully,
Deeply,
Slowly.
When you're ready,
We'll take Sphinx pose.
So place your palms just under or beside your shoulders.
On an exhalation you can raise up pushing your palms into the ground and resting on your forearms.
You'll feel a gentle compression in your lower back if you'd like a deeper compression,
You can raise up fully,
Straightening your elbows.
But if resting on your forearms is enough for you today,
That's absolutely fine.
Inhale fully through your nose.
1,
2,
3,
4.
Exhale through the mouth.
1,
2,
3,
4,
5.
Inhale fully into your back ribs.
Tree.
4 Exhale through the mouth 1 2 3 4 5 Inhale fully into your back and side ribs 1 2 3 4 Exhale through the mouth.
1 2 3 4 5 6 when you're ready you can release,
Lower yourself back down rolling onto your back.
Bringing your knees into your chest.
Hug them in,
You can give them a nice squeeze.
And we'll take knee circles using your palms resting gently on your kneecaps.
Gently rotate your knees and thighs to the right three times as slowly as you can possibly go.
Running to the left three times,
Even slower.
When you're ready lower your feet to the ground and extend your legs out straight.
Are you comfortable here?
If you are,
Please stay.
If not,
As slowly and peacefully as possible,
You can place a cushion under your head and neck and two cushions,
One under each knee.
Slowly,
Steadily,
Tending to your body's needs.
When you're ready,
Inhale through your nose,
Bringing attention to the sensation of the air as it enters your nose.
Exhale through your mouth,
Relaxing your shoulders,
Your chest,
Your stomach,
Your spine.
Melting into the ground.
We'll do a brief body scan.
Bring your attention to your ankle how do they feel?
Let them relax.
Your calves let them receive rest Your knees and thighs,
Let them go.
Your pelvis.
Release tension in any muscles around your hips,
Pelvis and glutes.
In your next inhalation breathe deeply into your belly.
Letting it puff up and out.
Exhale through your mouth Inhale fully and deeply into your side and front ribs.
Exhale through your mouth.
Let everything go.
Inhale fully and deeply relax your lips,
Chin,
Jaw,
Cheeks.
Inhale fully,
Deeply,
Relax the muscles around your eyes,
Your eyelids,
Temples,
Eyebrows.
Inhale fully,
Deeply.
As you exhale relax your forehead,
Skin around your hairline,
Your scalp.
On your next inhalation,
Curl your fingers into a fist tightly like you're gripping.
Exhale.
Release your palms and fingers.
Let them float out.
Let the world receive you.
Shavasana.
When you're ready,
Slowly draw your knees into your chest,
Roll onto your right side in fetal position.
Using your palms for support,
Lift yourself up into simple cross legs.
You can sit on a cushion for support if you like.
Bring your palms to your heart Let your heart receive the warmth.
Of your palms and your body.
Let your heart receive everything it needs to feel seen and held.
Cared for and cherished.
When you're ready gently flutter your eyes open and receive the day.
Thank you so much for being here.
That's all for today.
Thank you.
Bye.
