Hi,
This is Fran Chandler,
And thank you for joining me for this grounding sequence to cultivate stability,
Safety,
And a connection to the earth.
The practice is going to focus on the lower body,
Your hips,
Legs,
And lower back,
And it'll help you to settle,
Stabilize,
And reconnect with your foundation.
So let's get started.
Let's come onto our yoga mat in an easy seat,
Sitting comfortably cross-legged with a long,
Steady spine,
And place your hands on your knees,
Palms facing down to create a sense of grounding.
Close your eyes and slow your breath,
Begin to notice the weight of your hips anchoring you into the earth beneath you.
Allow your shoulders to soften and the muscles on your face to relax,
And then silently repeat to yourself,
I am grounded,
I am safe.
Take a slow inhale,
Sweeping your arms overhead,
And slowly bring your hands to heart center as you exhale.
Gently release your hands and extend your legs forward for the next seated forward fold.
With your legs extended long in front of you,
Your feet are relaxed,
Take an inhale to lengthen your spine,
And as you exhale,
Begin to fold at your hips.
Let your hands rest naturally on your shins,
Your ankles,
Or your feet,
And bend your knees slightly so that your belly meets your thighs,
Supporting your lower back.
Connect with the breath,
Softening deeper into the folds on the inhale,
And imagine releasing insecurity and grounding into stability with every exhale.
Slowly begin to rise back up to a seated position,
Where we'll prepare for a gentle twist.
Sit tall with your legs extended,
And then bend your right knee and place your right foot outside of your left thigh.
Place your right hand behind you to support your spine.
On an inhale,
Lift your left arm high,
As you exhale,
Turn and twist to the right,
Bringing your elbow to the outside of your knee.
Hold here for several breaths,
Keeping your sit bones grounded,
And here just feel the spine lengthen as you take an inhale,
And then rotate gently on each exhale.
Slowly return back to center,
Uncrossing your legs,
Sitting up tall,
And this time we'll bend the left knee and place the left foot outside of the right thigh.
Place your left hand behind you,
And then on an inhale,
Lift your right hand high,
And as you exhale,
Twist to the left,
Bringing your right elbow to the outside of your knee.
Bring the awareness back to the breath,
Feel the spine lengthen again on each inhale,
And the gentle rotation on each exhale.
Slowly begin to release your twist,
Coming back to center,
And lower yourself onto your back for hip lifts.
Lying on your back,
We'll bend our knees,
And your feet should be hip-width distance apart.
Arms are along your body,
And then ground through the heels.
As you inhale,
Begin to lift your hips towards the ceiling,
Engaging your glutes and your legs.
Pause at the top,
Feeling the strength and stability in your foundation.
As you exhale,
Slowly roll down,
One vertebrae at a time,
Reconnecting your spine down to the earth.
Take another inhale,
Lift the hips towards the ceiling,
Take a pause at the top,
And then as you exhale again,
Slowly lower your vertebrae one down to the ground,
Reconnecting your spine to the earth.
As an option,
You could reach your hands overhead.
As you inhale,
The hips lift,
The hands reach overhead,
Taking a pause,
And then exhale,
Lowering the hips down,
Lowering the arms back down by your side.
We'll move through one more breath count.
Inhale,
Press through the feet,
Lifting the hips up towards the ceiling,
Taking a pause,
And then as you exhale,
Slowly lower your spine back down to your mat.
After this final round,
Bring your knees towards your chest,
Just give yourself a nice hug.
Remaining on your back,
With your knees into the chest,
Open your knees wide,
Keeping the soles of your feet together to form a diamond shape.
Wrap your arms around your legs in a comforting hold.
Allow your hips to release downward into your mat.
Begin to breathe deeply into your lower back,
Softening through the pelvis,
And feeling your body supported by the earth beneath you.
Stay here for a few breaths,
Allowing the breath to be full,
Taking that pause,
And then a slow exhale.
Begin to release the legs and extend your body long for our final pose of Shavasana.
Your legs extend out onto your mat,
Ankles and feet can turn outwards,
Your hands can be by your side,
Or maybe a hand on your heart,
Hand on your belly,
And then silently repeat to yourself,
I am supported,
I am stable,
I am home.
Breathe slowly,
Absorbing the grounding energy you've just cultivated.
When you're ready,
Roll gently to one side and press yourself up into a seated position.
Bring your palms together at your heart.
Take a quiet moment to honor your body,
Your breath,
And your connection to the earth beneath you.
May you move through your day with steadiness,
Safety,
And ease.
Namaste.
