Welcome to this quiet yoga sequence.
Mind a comfortable seat.
And gently lengthen your spine.
We begin with Nadi Shodhana,
Alternate nostril breathing.
Bring your right hand to your nose with your index and middle fingers resting on your forehead.
Close your right nostril with your thumb.
And breathe in through the left.
Switch and breathe out through the right.
Breathe in through the right again.
Switch and breathe out through the left.
This is one cycle.
Repeat the cycle at your own breathing pace.
Complete your current cycle by breathing out through the left nostril.
Lower your hand,
Let both hands rest.
Allow your breath to flow freely and notice how you feel.
Slowly uncross your legs.
Place your feet on the mat.
And gently lower onto your back.
Take your time.
Draw both knees towards you and hold your legs.
Let your head rest on the mat.
Soften your shoulders and neck.
Gently rock from side to side.
Keep the movement small and comfortable.
Draw your left leg towards your chest.
And slowly extend the other leg along the floor.
Let your heel grow heavy on the floor.
Gently circle the foot of your bent leg 5 times clockwise.
And five times counterclockwise.
Notice the movement in your ankle.
Place the foot of your extended leg on the floor and cross the other ankle over your thigh.
Lift the supporting leg and hold it with both hands.
Feel the stretch in your hips.
Lower your foot,
Gently let both legs sink to the right and open your arms into a comfortable twist.
You may gently turn your head in the opposite direction.
Let your breath come and go.
With each exhale,
Allow a little more weight to settle into the floor.
Slowly bring your legs back to the center.
Uncross your foot and place both feet on the mat.
Now draw your right knee.
Towards your chest.
And extend the other leg along the floor.
Gently circle your foot 5 times clockwise.
And 5 times counterclockwise.
Bend your extended legs.
And place the foot down.
Cross the other ankle over your thigh.
Lift the supporting leg and hold it.
Let the stretch unfold without pulling.
Let your breath flow freely.
The two sides may feel different.
Lower your foot and let both legs sink to the left.
Open your arms.
And if comfortable.
Gently turn your head.
In the opposite direction.
Feel the contact of your shoulders with the ground.
Slowly return to the center.
Uncross your legs and place both feet down.
Gently roll onto one side.
Press into both hands.
And come up to sit.
Extend your left leg and bend the other.
Find a stable,
Comfortable seat.
Raise your arms and lengthen upwards.
Slowly fold over your extended leg.
Rest your hands wherever they feel supported.
Let your back soften.
There is no need to reach your foot.
From upright again.
Vertebra by vertebra.
Raise your arms and allow your spine to lengthen again.
Bend your upper body sideways towards your extended leg.
Rest your lower hand on your leg.
Bring the other hand behind your back and gently open your chest to the floor.
Towards the sky.
Feel your breath flow into the open side of your body.
Come up right.
Place one hand beside your bent leg.
Sweep your other arm overhead and feel the length through your side.
Shift onto your hand and knee.
Lift your hips.
Lengthen your free side,
Reaching your upper arm overhead.
Slowly lower your pelvis and come back to sitting.
Stand both legs in front of you.
Raise your arms and lengthen upwards.
Slowly fold over both legs.
Rest your hands on your legs and find a comfortable depth.
You may soften your knees.
Relax your shoulders and let your breath flow.
Slowly come upright again.
Now bend your left leg and leave the other extended along the floor.
Raise your arms.
Slowly fold over your extended leg.
Rest your hands wherever they feel supported.
Leave your back space.
Keep breathing calmly.
Let the stretch stay gentle.
And allow your head to relax down.
Gently come upright and raise your arms.
Feel the length of your spine.
Bend sideways towards your extended leg.
Find support with your lower hands.
Bring your other hand behind your back.
Open only as far as you can breathe freely.
Feel the space through your side.
Let the ground support you.
Slowly return upright.
Place one hand beside your bent leg.
And reach the other arm overhead.
Find a gentle curve through your sides.
Shift your weight onto your hands and knees.
Lift your hips.
And lengthen your free side.
Reach your upper arm overhead.
Keep breathing gently.
Lower your pelvis again.
Release your legs and slowly turn onto all fours.
Find support through your hands and knees.
As you breathe in,
Open your chest forwards.
As you breathe out,
Round your back and let your head lower.
Move gently between opening and rounding.
Let the movement flow through your whole spine.
Following your own breath.
Move through this alternating movement once more.
Ease your hips towards your heels.
Reach your arms forwards and lower your upper body.
Let your forehead rest comfortably.
Stay for a few gentle breaths.
Let your back roll down.
Return to your hands and knees and step your right foot forwards.
Keep your back knee on the floor.
Slowly lift your upper body.
Sweep your arms out to the sides and up.
Let your pelvis settle and lift through your chest.
Stay within a stretch that feels comfortable.
Place your left hand beside your right front foot and open the other arm upwards.
Gently turn your chest to the side.
Lower your hand.
Bring both hands inside your front foot.
If comfortable,
Gently lower onto your forearms.
You can stay on your hands.
Soften your neck and make room for your breath.
Slowly return to your hands.
Bring your front leg back and return to all fours.
Step your left foot forwards.
Keep your back knee on the mat.
Slowly lift your upper body and raise both arms.
Lower your arms and place your right hand beside your front foot.
Open the other arm upwards and find a comfortable twist.
Bring your upper hand back to the floor and place both hands inside your front foot.
Take your time with each step.
If comfortable,
Lower your forearms to the mat.
You can also stay on your hands.
Soften your head and shoulders.
Stay with your breath.
You do not need to think any deeper.
Simply notice what is here right now.
Press back onto your hand.
Bring your front leg back and slowly sit towards your heels.
Lift your upper body.
Cross your arms in front of you.
Lift your forearms and bring your hands towards each other as comfortable as you can.
Let your shoulders soften.
Feel the space between your shoulder blades.
Release your arms and let them lower.
Cross them the other way and lift your forearms again.
Find a comfortable shape on this side too.
Relax your face and neck and let your breath flow freely.
Release your arms.
Extend your legs in front of you and adjust your support for sitting.
Bring the soles of your feet together and let your knees open out to the side.
Lengthen upwards.
As you breathe in,
Open your arms upwards.
As you breathe out,
Gently fold forwards.
Rest your hands or forearms wherever they feel supported.
Let your head soften down.
Give your back and hips time to relax.
Breathe softly and calmly.
There is nothing to achieve.
Gently come upright.
Place your feet on the floor in front of you and your hands behind you.
Let your chest gently open.
Place your feet mat width apart and let both knees sink to the right.
Bring them through the center to the other side.
Your hands support you as you move your hips.
Continue gently from side to side.
Make the movement smaller if that feels more comfortable.
Bring your knees back to the center.
Slowly lower onto your back.
Take your time settling into the floor.
Extend your legs and adjust a cushion or a support beneath your head.
Rest your arms comfortably beside you and let your feet fall outwards.
Now you can rest.
Feel the ground beneath your body.
Let your legs and arms grow heavy.
Soften your belly.
And relax your face.
For this moment,
There is nothing to do.
Let your breath come and go naturally.
Gently bring your attention back to your body.
Place both feet down.
Slowly roll onto one side and press your hands to come up to sitting.
Take your time.
Sweep your arms up in a wide arc and bring your palms together.
Lower your hands to your heart and bow your head.
Take a moment to notice.
Thank you for your practice.
Carry this quiet with you into your evening.
Namaste
