Bye everybody!
My name is Amma.
Welcome to Yin for hips,
Shoulders.
Neck and back.
When you're ready,
Please join me in simple cross legs.
For this session,
All you'll need is.
.
.
Tears?
Phone blocks if you have them.
If not a cushion like from your couch or a smaller pillow will suffice.
Let's get started!
Place your palms on your knees facing up.
Lift your spine up nice and tall.
Roll your shoulders back and down.
On an exhalation,
Flutter your eyelids closed.
We'll take a few full deep breaths here.
Inhaling slowly through our nose.
And exhaling through our mouth.
As you inhale,
Set your intention to be here.
As you exhale,
Feel yourself soften into it.
On your next exhalation,
Feel your chest muscles soften.
When you're ready,
Flutter your eyelids open.
We'll take a graceful bow.
So.
With your right arm to your left side of your head.
Gently.
Tilt your head to the side.
Target area here is the side of your neck.
Nothing too major,
There shouldn't be a strain Just,
Just so.
Stretch.
On your left hand side of your neck.
Three more deep breaths in and out here.
Let your shoulders release as you exhale.
When you're ready,
Release.
And change to the other side.
And keep your eyes closed if you like.
Feel a lovely release and stretch.
On the right hand side of your neck.
When you're ready you can release.
Slowly lower your palms.
I'll take Sitting Butterfly.
If you're fine.
Sitting on the ground or on one height,
That's fine.
I prefer to be a little higher.
I'll take two blocks.
Bring the soles of your feet together.
So the height is so my knees can be in line with my hips.
Otherwise they're like this.
And when you're ready,
You can softly clasp.
Your feet.
And lean forward.
If you like you can use your elbows on your thighs but there's no need to push them down.
Just so they know they're supported.
A leaning forward butterfly.
As you exhale,
Perhaps you can feel your thighs releasing down.
If you find your weight's moved forward onto your feet.
Just allow it to settle back into your glute.
Your next exhalation,
Release,
Slowly come up.
We'll take Virasana and Garudasana next.
You can stay on whatever height you are using or feel free to come lower.
Or a little bit higher if you like.
I'll turn sideways,
Actually,
So you can see me.
As I'm sitting on one height.
The edge of the block will be at the crease of my glue.
Your inner ankles.
Will be on the edge of your block here.
Holding the edge of your block.
You can adjust the skin of your knees,
You can slowly lift them up.
Extend your arms to the side.
Bring them in like you're giving yourself a hug.
Right arm on top palms to touch.
Release your shoulders back and down.
Target area here is the tops of your shoulder blades.
You'd like more of a stretch,
You can raise your fingertips to the ceiling.
Slowly lifting your palms.
On your next exhalation,
Slowly release.
Arms up,
Giving yourself a hug,
Left arm on top,
Weaving your forearms,
Palms to touch.
Allow yourself to feel a stretch across your shoulder blades.
If you'd like a bit more.
Raise your fingertips up to the ceiling.
Lifting your forearms up.
Normal oscillation.
Slowly release.
Let your palms settle facing up on your thighs.
Your next exhalation,
Flutter your eyelids open if they were closed.
And we'll take Baranguli Asana behind our back.
Interlace your fingers behind you.
Left thumb under.
Release your shoulders back and down.
Extend your palms down.
Try and keep your spine.
Core and straight.
If you find you're jutting your abdomen forward.
Tilt your pelvis up.
And let your sacrum release down.
You'll feel more in your glutes then.
On your next exhalation release.
Move your fingers one over your right thumb is on the heart.
Readjust your shoulders.
Them drop back and down.
Extend your palms down.
Readjust your spine.
Let your sacrum drop down,
Tilt your pelvis up.
Spine nice and tall.
On your next exhalation,
Release your palms to your thighs.
At your shoulders,
Just be.
We'll come to tabletop so you can let your support go.
Neutral spine.
We'll take some cat-cow poses here.
Breathe back into it,
Ready?
Your abdomen dropped to the ground.
Your shoulders up,
Back and down.
Tilt your chin.
Release,
Tuck your chin into your chest Curve your spine up.
And again,
Drop your abdomen down.
Shoulders up,
Back and down,
Chin up.
Tuck your chin into your chest.
I'll see you back.
Do one more at your own pace.
Come back to neutral spine.
We'll take dragon.
Stand here.
Right foot forward the outside your right hand.
Target area here is your left thigh,
The front of it.
And you'll probably feel a stretch on your right glute as well.
Being down here is a bit much.
Feel free to raise yourself up to your knee.
Can softly rest on it.
I'll stay down so I'm still in frame.
Inhale slowly.
Steadily.
Exhale.
Let everything go.
Your next exhalation.
Gently release.
We'll change sides,
So bring your left foot to outside.
Your left hand or indeed wherever it goes today.
Target areas the same,
The front of our right thigh and our left glute.
You can bring yourself up to your knee if you like.
Your next exhalation can tilt your hips back and release.
Come to neutral spine tabletop.
We'll take figure four next.
If your favourite way to do it is.
.
.
Lying on your back.
I call over.
Okay.
Holding behind your thigh.
Bringing your Knees in.
Perfect,
We will do that.
I will do it in a slightly different way.
I'm going to sit on a block.
Cross my right ankle over my left knee.
Bring my left foot in.
I'm leaning up with my fingertips,
Palms.
Target area here is I have to sigh.
Of your right leg.
In your next exhalation.
You can release and change sides.
Almost ankle,
Over the right knee.
Crooked area.
Probably your left glute as well.
On your left thigh.
On your next exhalation.
You can release.
As you are lying down.
Pause for a moment.
On your next exhalation,
Come up to sitting.
We're going to take half butterfly with a forward bend.
Come to sitting.
Legs extended out.
You can be flat on the ground or on a height.
Bring your right foot in.
Your inner left thigh.
And we'll lean over.
Your left leg.
And seeing our hands on the ground,
Shin,
Or indeed feet,
Wherever they land today.
Target area here.
Is our left hamstring A beautiful stretch on our back.
Your next exhalation.
Slowly release.
And we'll change sides.
And your right leg out.
Of your left foot.
To your right inner thigh.
Leaning forward wherever your hands land.
Target area.
Is the hamstring of your right leg.
On to your back.
May yourself be heavy.
And let that gravity do the work.
Your next exhalation.
Easing your palms for support,
Slowly release.
Bring your legs to simple cross legs.
Let your body really receive the pose.
We'll take two legs now.
It off a bit.
I'm really loving my support today.
It is safe.
Shoelace or cross legs.
Which relates isn't happening for you today.
Or just stay crossed legs with a twist.
If you are happy with shoelace.
Soles of your feet on the ground.
Bring your left foot.
Your outer,
Sorry,
Your right foot to your outer left thigh.
Yoga teacher left and right.
Bring your left foot over.
Inhale fully,
Exhale.
Release your shoulders back and down,
Spine up nice and tall.
On your next exhalation.
If you are in shoelace or cross leg.
Bring your right outer hand.
To your other left thigh.
Gentle twist.
From your next exhalation,
Slowly release back to centre.
Untie your shoelace.
Your own cross leg.
Change the cross of your legs so other shin in front.
Well,
Bring your last.
Foot under to your outer right thigh.
And steer right over.
Weight back in your glutes.
Shoulders back and down,
Spine nice and tall.
Move to your left palm to outer right thigh.
Gentle twist.
On your next exhalation,
Release back to centre.
Untie your sealing.
Just let your soles of your feet just rest on the ground.
We'll take a cat-cow.
And tabletop neutral spine.
And we'll take a few cut cows at our own pace.
When you're ready,
Come to neutral spine.
Just pause here.
We'll come to lying on our backs with our knees bent.
You can hug them in.
And gently rock from side to side if that feels good.
When you're ready using your palms for support You can shuffle your hips over to the right.
And drop your knees over to the left.
Arms in a tea or cactus.
You can turn your chin.
To the opposite side.
Gentle soft twist.
On your next exhalation.
Come deep to nature.
Feet down.
Shuffle your hips to the left.
And wheel twists to the right.
Chin turned to the left if that feels good.
On your next exhalation.
Bring your knees to center.
Give your shins and your knees a big hug.
You can roll yourself into a ball if that feels good.
Rock from side to side if you like.
We'll take happy baby when you're ready.
So you're clasping the outer edges of your feet Lower your neck back down.
Let your thighs relax down.
Into your side ribs.
If you find your sacrums coming up.
Like mine does.
You can tilt your chin up to release your sacrum down.
Just let it go.
And then slowly release your head back down.
Skin rock from side to side.
Relax your shoulders back and down.
When you're ready.
You can release.
Of your feet on the ground.
Palms by your side facing up.
Just let yourself be here with your knee bent.
Let your spine melt into the ground.
Release your shoulders away from your neck if they crept up.
On your next exhalation,
One by one,
Release your legs out,
Nice and straight.
Shaping your spine soft.
Relax your feet to the sides.
Just let them go.
Shabbat shalom.
You can stay here for as long as you like.
If you feel ready to.
Softly bring your knees into your chest.
Roll to your side.
And when you're ready,
Sit up.
You can join me in simple cross legs.
Palms on your knees facing up or in preposition.
With my palms in prayer position.
I bow to you.
That's all for today.
Thank you so much for being here.
Until next time.
Take care,
Bye.
