I'm there.
My name's Fran,
And I'm so excited you're here for this short video.
Quick,
Calm yoga practice.
And invite you to come down onto the ground or your yoga mat and just find an easy seated position.
Allow your hands to rest on top of your knees.
Soften through your hips,
Allow your shoulders to drop down and away.
We're just going to take three breaths together.
Take an inhale through the nostrils,
Filling all the way up.
And open mouth exhale,
Let it all go.
Notice the shoulders come down.
Again,
Inhale through the nostrils,
Fill all the way up.
Hold,
And open mouth exhale,
Let it go.
One more time and now through the nostril.
Open mouth,
Exhale,
Let it all go.
Feel yourself settle into this space.
Take an inhale,
Reaching both hands up.
Bring your hands together,
Interlace your fingers,
Keeping the pointer finger up,
Bending at the elbow.
Take a side body stretch over to the right.
And bring it back to center,
And then over to the left.
Bring it back to center.
Slowly bring your hands in prayer.
And interlace your fingers.
Press your palms out and away.
Get this big stretch in your hands.
Round through your back and then bring your chin to your chest.
Bring the palms above your head,
Soften through the elbows,
Wheel those arms back towards the ears and fold over to the right.
And then fold over to the left.
Bring it back to center,
Reach both hands up.
And then as you exhale,
Bring your hands down to the side,
Twisting to the right.
We're gonna take our left hand on our right knee.
You're gonna take your right hand gently behind you.
We're getting into this beautiful twist here.
Stay with your breath.
Notice maybe how the body's moving with the inhale and exhale.
On your next inhale,
Reach both hands up,
Turn and twist over to the left.
This time the left hand comes behind me,
The right hand is on the knee,
And again.
Find the breath.
Notice the body moving with the inhale and softening on the exhale.
And then reach both hands up and exhale your hands to heart center.
We're going to allow our hands to drop on top of our knees.
We're going to take an inhale,
Bring our shoulders up to our ears,
Exhale them back and down.
We have a few more like that.
Inhale.
And exhale,
Release.
Mmm.
Two more to get in health.
And exhale there,
Release.
One more time,
Bring those shoulders up to the ears,
And as you exhale,
Drop them back and down.
Good.
Right hand comes to the right down on the mat.
Inhale,
Reach the left hand up and over.
Palm is facing down towards the earth.
Then bring it back to center and switch sides.
Left hand plants,
Right hand reaches up and over.
Palm faces down.
And then bring it back to center.
We're going to bring ourselves onto our knees and our hands in a tabletop position.
Hands will line up underneath your shoulders,
Knees in line with your hips.
You can untuck your toes.
We want a flat back.
We're going to move forward.
Into cat cow.
And taking an inhale,
Your belly will drop,
Your chin will lift.
Just notice that stretch in your lower back.
As you take an exhale,
Push the earth away,
Bring your chin to your chest.
And then let's move through that again.
Inhale,
Belly drops,
Chin lifts.
And exhale we push everything away.
One more time,
Drop the belly,
Lift through the chin.
And exhale,
Push everything away.
Slowly come back to a flat back.
We're gonna bring our knees wide and the soles of our feet come together.
From here,
You're gonna take your hands,
You're gonna begin to press your hips back towards your heels,
Maybe wiggle your hips back a little bit.
And then from here,
Drop your head down.
Walk your hands out slightly in front of you and allow your forehead to just drop down onto your mat.
Take a few breaths here.
We're breathing and expanding through our upper back.
And as you exhale,
Your chest comes a little bit closer down to the earth.
And then if you'd like to take a little bit of a bind,
You can take your right hand and thread that hand underneath the left hand,
Creating a little twist here.
You'll feel this in the shoulder on the right side.
And then gently return that right hand back down to the mat.
Switching sides,
Left hand threads underneath the right arm.
And drop your head down here.
You'll feel the stretch in your left shoulder.
Hips come back close to the heels.
And then slowly return that hand back straight out on the mat.
Drop your head down.
And then gently guide yourself back up into a tabletop position.
We're gonna lower ourselves down onto our backs.
Soles of the feet are gonna lower onto the mat.
Lowering yourself down,
We're gonna bring our knees into our chest.
Give yourself a nice tight hug.
Gentle rock from left to right.
Giving your lower back a massage here.
Bringing some stillness.
To the knees,
Curl up into a ball.
Lifting your shoulders off the mat.
And then grab the back of your thighs,
Rock and roll into an upright position.
And we're going to extend our hands,
Our feet out in front of us,
Sit up nice and tall,
Soft knees.
Reach both hands up on an inhale and then gentle exhale,
Folding forward.
Here with the soft knees,
You could interlace your hands underneath the knees,
Grabbing opposite elbows,
And just drop your head down.
You'll notice this stretch in your lower back.
Release the bind.
Slowly come upright,
Assist your knees.
Up so that the soles of the feet come down back to the earth.
And we're going to have a wide stance with our feet.
We're just going to gently rock our knees from left to right.
Moving through a windshield wiper pose.
Gently bring the knees back to center.
And we're just going to return exactly where we began our practice.
In that seated upright position.
Allowing your hands to rest on top of your knees.
And I'm going to invite you to close your eyes.
Soften through your hand.
And just slowly scan your body.
From the top of your head.
Relaxing the muscles in your face.
Relaxing your shoulders down and away from your ears.
Softening through your chest.
Melting in the hips slightly.
Softening in the knees.
Let's share.
All the way down to your feet.
Taking a moment of gratitude here.
And from here,
We'll close our practice with one breath together.
Take an inhale,
Reach both hands up.
And slowly bring your hands to heart center.
Thank you so much for practicing with me and I look forward to seeing you back here again.
Bye now.
