Hi everyone.
Welcome to Yin for legs,
Hips and spine.
I'm Anna.
All you'll need today is your yoga mat,
And something to sit on,
Like a block.
Or indeed a super cushion.
Whenever you're ready.
Please join me in simple cross-legs.
We'll just take a few moments to bring ourselves here.
On an exhalation,
Please close your eyes.
As you inhale,
Sit your spine up tall.
Put your weight in your sitting bones.
Roll your shoulders up back and down.
Turn your palms to face upwards.
Inhale slowly,
Steadily.
Filling your ribs with breath.
As you exhale,
Relax your thigh muscles to release your knees down.
Inhale slowly through your nose.
And exhale through your mouth.
Release your shoulders down your spine.
On your next exhalation.
Slowly flutter your eyelids open.
And we'll take child's pose.
Fair to do.
Look back on your heels,
Big toes touching,
Knees about hips width apart.
And we'll come forward and down.
You can rest your head on something soft like your cushion,
Your yoga block.
I have a blanket here.
We'll just take a few soft breaths here.
Inhaling into our back ribs.
Exhaling,
Letting everything go.
We'll stay here for a few moments.
On your next exhalation.
Bring your palms back to your shoulders.
And slowly sit up.
We'll come back to sitting on our feet if you were using one.
We will do some gentle hip openers.
You can place the soles of your feet down on the ground,
Roll your shoulders back and down.
And slowly drop your knees to the side.
Bringing your front leg,
Knee up first.
Let your back leg knee follow.
We'll do this a couple times at our own pace.
Lifting on our exhalation.
On your next exhalation,
Bring your knees up.
To neutral.
You can stay where you are but I'll move around just so you can see me a bit better.
We can extend our legs out straight.
Which can be hip width apart.
So why do I sit on a block?
I find that when I don't have height,
I'll just show you,
I slump down.
So for me to feel nice and lifted,
I like to sit up a little bit.
We can try it if you like.
Roll your shoulders back and down.
We'll come forward to a forward bend You can clasp your outer feet.
Let your palms rest by your shins or indeed on top of your shins.
Inhale and exhale,
Flutter eyelids closed.
Forward bend in Dandasana.
Stay here for a few breaths just let your head hang heavy and let yourself flow with gravity.
There's no need to grip or push or anything like that.
Your next exhalation.
Slowly release.
Lift your torso and spine up to sitting.
Release your shoulders.
Bring your weight back into your sitting bone.
And slowly open your eyes if they were closed.
We'll come into cross leg.
Roll forward into Cat-Cow.
If doing that cross legs doesn't work for you.
You can come to Tabletop.
Any way that does work for you.
Just pop this in.
When you're ready,
Roll your shoulders up,
Back and down,
Drop your spine and pelvis.
Tilt your chin up.
And release.
Tak your Chin into your chest,
Arch your spine.
Feel a beautiful stretch across your shoulder blades.
Will flow through this.
At our own pace.
As slowly as we can.
On your next exhalation,
Come to neutral spine.
Tabletop we'll take a forward bend.
Right foot,
Sorry a forward lunge,
Right foot to our outer right hand.
Gently walk your fingertips forward.
Until you feel a stretch.
In your outer left thigh or your quad muscles.
You like you can bring your elbow up to just above your knee if that feels good.
But I'll stay down so I stay in frame.
Stay here for a few moments,
Inhaling and exhaling our own pace.
Take as deep inhalations as possible through your nose.
Remember to fill the entirety of your ribs with breath.
Front,
Side and back ribs expanding upwards and outwards.
As you exhale,
Let everything go.
Your next exhalation.
Bring your weight back.
Will change like.
.
.
Release your right leg back.
Bring your left leg forward.
Foot.
To your outer left hand.
Just as you see fit.
The target area is our right thigh.
And hopefully you'll feel a wonderful stretch there.
On your next exhalation,
If you feel comfortable,
You can flutter your eyelids closed.
Inhaling,
Filling your whole ribcage with breath.
Your next exhalation you can release.
Come back to neutral spine.
Hands under shoulders,
Knees under hips.
And we'll come up into a very soft down dog.
Push back into your heels and you can softly pedal your legs out.
Feeling a beautiful stretch in your calves.
And we'll come into child's pose.
It is touching.
Knees hips width apart and slowly lower your ribcage onto your thighs,
Releasing your head down.
Your next oscillation.
Slowly sit up.
And we'll take it.
Wide-legged pose.
Upavishtha Konasana.
So,
I'll take my trusty height.
You can decide once I show you what we're doing.
Likes out wide.
You can use the front edge of your mat as a kind of ruler I guess.
And you can manually move the flesh of your buttocks back.
So you're sitting on your sitting bones.
Roll your shoulders up,
Down and back and we'll just stay here for a moment.
On your next exhalation,
You can use your hands to help.
You can bring your right leg So your right foot comes close to your inner left thigh.
And slide your left palm facing up.
Towards your left foot and slowly reach over.
Roth butterfly.
The target area here is your right side body.
Bend and feel the stretch.
As far as you feel comfortable going today.
With each inhalation,
Extend your spine as straight as possible.
With exhalation,
Release and relax your shoulders.
Your next exhalation.
Slowly release.
Palms by your side.
Coming to neutral spine.
Releasing your shoulders down.
We'll do the other side.
Stand here.
Right leg out.
I often do this with my fingertips behind my knee.
And help guide my left foot to my inner right thigh.
Readjust your seat if necessary.
Slide our palm facing up,
Down.
Warm across and over.
A beautiful stretch on your left side.
If you like,
You can turn your chin up.
Towards your upper arm,
Inner elbow.
Your next exhalation,
Slowly lift up.
Find neutral fingertips by your side.
And you can bring your right leg in.
And join me in simple crossed legs.
We'll take a soft spinal twist.
Outer right palm.
To your outer left thigh.
Chin over your sternum.
Shoulders up,
Back and down.
On your exhale,
Softly close your eyes.
In your next exhalation,
Come back to center.
We'll change the cross of your legs.
Other shin in front.
And we'll go to the other side,
So outer left palm.
To outer right thigh.
Chin above sternum.
Shoulders up,
Back and down.
Spine nice and tall.
On an exhalation,
Flutter your eyelids closed.
Just let your limbs relax.
And then exhalation return to center We'll take shoelace pose next.
I can offer some variations too.
So if we want to do the full pose.
Slide your bottom heel to the outside of your opposite hip.
Let's see if I can too.
With some manual help.
We go and cradle your top ankle and foot to the other side.
That's not happening today.
We can come back to cross legs.
Lift your upper foot on top of your knee or just above your knee like so.
And if that's not happening,
Simple crossed legs will suffice perfectly.
And you can lean your palms forward.
The target area is our outer hips and glutes.
So that's where we want to feel a stretch.
Exhale as you lean forward.
Let your chin and head go.
And insulation.
Gently lift up.
And we have released.
Just come to neutral.
For a moment,
Just to receive that pose.
Change to the other side.
Other leg on top,
I should say.
And you're ready Lean forward.
And exhalation,
Release.
Come to neutral spine.
Undo your shoelace.
You can place both the soles of your feet on the ground.
Knees touching.
Stay here for a moment.
When you're ready,
You can join me on.
Lower back.
You can have something soft under your head if you like.
Of your feet on the ground.
Tuck your shoulders under your back so they hug your spine.
Feet hips width apart.
We'll just inhale and exhale slowly here,
Feeling our backs supported on the ground.
You can tilt your pelvis up,
Tuck your sacrum under,
So the whole of your back.
Gets to be supported by the ground.
We'll take a few bridges here,
So if you like to,
You can walk your feet forward a few inches or centimetres.
And on an exhalation,
Gently,
Slowly,
With the weight in your heels,
Lift your glutes and hips up.
Inhale at the top,
Into your side ribs.
And exhale,
Lower down to the ground.
Inhale,
Lift your head and breathe out.
Pause to exhale at the top.
In your release time.
Exhale leaving your spine on the ground.
Inhale,
Lift your hips and glutes up.
Fully inhaling into your ribs.
Exhale,
Pause at the top.
Letting go of all of the air in your lungs.
Inhale,
Release down to the ground.
Pause here on your exhale.
May your spine be supported by the ground.
Let yourself feel heavy on the ground.
On your next exhalation,
Bring the soles of your feet together.
We'll take lying down butterfly.
If that's not working for you today,
You can cross your legs.
You can leave your palms facing up beside you or hold your elbows with open hands.
And bring your arms over your head to rest.
On your next exhalation,
Change the cross of your arms overhead if you've been holding your elbows.
Swap your palms over and if your legs are crossed you can change the cross of your legs.
Feel your spine melting into the ground.
Let your thighs feel heavy.
In your next exhalation,
Bring your palms down to your sides.
Relax your shoulders down to the ground.
And extend your legs out straight one by one.
Shavasana.
Let your feet feel heavy.
Relax them out to the side.
On your exhale,
Let everything go.
Your next exhalation.
Bring the cells of your feet to the ground.
Pause here.
When you're ready,
Bring your knees into your chest.
Roll to your side with your arms toward your head.
Using your palm for support you can gently lift up.
Join me in simple cross legs.
Palms facing up on your knees.
Or in prayer position.
With my palms in prayer position,
I bow to you.
And that's all for today.
Thank you so much for being here.
Until next time,
Bye.
