Hi,
Welcome to Yin Yoga for Sleep Deprivation.
For this session all you'll need is a yoga mat,
Any yoga props that you like to use or four small cushions.
When you're ready,
Please join me seated on one cushion in simple cross legs.
On an exhalation,
Please turn your palms facing up,
Resting on your knees and flutter your eyelids closed.
Inhale deeply and fully through the nose.
Exhale through the mouth letting everything go Inhale 1 2 3 4 Exhale 1 2 3 4 5 Inhale through your nose 2 3 4.
Exhale through your mouth.
2 3 4 5 Placing your palms by your sides for support,
Extend your right leg out straight in front of you.
Really feel supported by your sitting bones into the cushion or the ground.
Bring the sole of your left foot to the inside of your right thigh On an exhalation reach your arms up to the sky.
And on an inhalation reach forward until your hands rest gently on your shin or foot.
We'll pause here.
Inhale deeply into your back ribs.
Exhale let everything go.
Breathe at your own pace.
On your next exhalation,
Raise your torso up.
Keeping your legs as they are and place your palms slightly behind your hips for support.
Lean back on them,
Let your palms support you.
Lift your chin and sternum to the sky.
Inhale into your side ribs.
Pause.
As you exhale you can close your eyes if they were open and let everything go Breathe at your own pace.
We'll stay here for a few minutes.
On your next exhalation,
Bring your torso to upright,
Extend your left leg straight out,
Bring your right foot to your inner left thigh.
Inhale.
As you exhale float your arms up above to the sky.
As you inhale lower your torso and arms down,
Resting your hands on your shin or your foot.
Inhale deeply into your back ribs.
And exhale let everything go.
We'll pause here for a few moments On your next exhalation,
Raise your torso up.
Keeping your legs just as they are.
Place your palms just behind your waist for support.
Lean back onto them.
Feel the solidity of the ground.
Let it support you.
Raise your sternum and chin up to the sky.
Inhale fully and deeply into your side ribs.
As you exhale you can flutter your eyelids closed if they were open and just let everything go.
We'll take our time here.
On your next exhalation release.
Bring your torso to upright and extend your legs out straight.
Before we take lying down butterfly,
Place a cushion.
Behind you to support your shoulder blades on your mat and another cushion for your head.
I'll see you later,
Bye.
Feel the support of the cushion under your back ribs and your shoulder blades and your other cushions supporting your neck and the back of your head.
As you bring the soles of your feet together,
Place another cushion under each thigh close to your hip crease.
Get comfy.
When you're ready you can place your palms facing up by your sides.
Deeply inhale through your nose.
1,
2,
3,
4,
5,
And exhale through your mouth 1,
2,
3,
4,
5,
6 deeply inhale into your sternum bone and front rib cage.
3 4 5 Exhale 1 2 3 4 5 6 inhale deeply into your whole ribcage 3 4 5 exhale 1 2 3 4 5 Inhale.
On your next exhalation,
Release your shoulders,
Chest,
Throat.
Inhale.
As you exhale,
Relax your jaw,
Tongue,
Cheeks.
Inhale fully and deeply.
As you exhale release your eyes,
Forehead and scalp Feel your heart beat.
Inhale fully,
Deeply.
As you exhale,
Extend your legs out straight.
Relax your feet.
Breathe at your own pace.
See a glowing light surrounding your heart as you breathe.
Feel its glow echoing through your heartbeat.
Will stay with your light and your heartbeat for a few moments.
On your next exhalation.
Draw your knees into your chest.
And slowly,
Effortlessly roll onto your right side.
If you can,
Draw your head close into your chest in fetal position.
Bring your mind to your heart's light.
On your next exhalation,
Raise yourself up to sitting in simple crossed legs.
Place your hands together in front of your heart's light.
And bow your head to salute the light within you.
That's all for today.
Thank you so much for being here.
Take care,
Bye.
