All right,
So let's get started by coming to sit nice and tall,
Grounding down through your sit bones,
And just starting to close your eyes,
Bring those hands to your knees,
Just resting.
Notice your breath.
Notice where your breath is moving into the body.
And on your next inhale,
Gently guide it to the stomach.
So as you breathe in,
You'll feel the belly rise.
And as you exhale out the mouth,
You'll feel the belly coming back to the spine.
And you can do this breath laying down or sitting up.
And exhale at the mouth.
Good,
Keep breathing in through the nose,
Out through the mouth.
Good,
Last exhale out here through the mouth.
And if you're sitting up like me,
Just put the opposite foot in front.
If you're lying down,
You can stay as you are.
We're just going to do some alternate nostril breathing.
So bringing your thumb to close off the right nostril,
We'll inhale through the left.
Pinky closes the left,
Exhale out the right.
And through the right.
Close the right,
Exhale out the left.
And inhale.
Close,
Exhale.
Close,
Exhale.
Continue breathing with your rhythm.
Good,
And the next time you exhale out the left nostril,
Just let that go.
Bring your right hand back down.
Take that first inhale into both nostrils,
Feeling that openness within.
Clearing and exhale out.
On your next inhale,
Let's lift those arms all the way up.
Gaze comes up.
As we exhale,
We're turning over to the right side.
Right hand behind you,
Maybe look over your right shoulder.
As you inhale,
Stay exactly as you are,
But lift that right arm all the way up towards the sky and over for a right side body stretch.
Keep your heart open.
And exhale,
Bring that right hand down to the left.
Drop your head around your spine,
Let go.
Inhale to come all the way up.
Exhale,
Twist over to the left side.
Inhale,
That left arm reaches up and over,
Side body stretch.
Exhale,
Release that left hand down around the spine,
Drop the head.
Slowly,
You'll start to inhale up,
Bring those hands back to your knees.
On your next exhale,
Drop the shoulders down,
Lift them up,
And then exhale,
Drop them down.
Do that two more times.
Good,
And then we're bringing that left ear down to the left shoulder.
We're going to take that right hand out towards the side.
With a flat palm,
Palm is facing out.
You're definitely going to feel this.
Just breathe into it.
And then on your next exhale,
Slowly start to bring that palm back.
Once you hit your window of tolerance,
Inhale,
Bring it all the way forward.
Exhale,
Slowly bring it back.
You're going to feel a weird sensation in your hands.
I'm right there with you.
While you're doing this,
See if that right shoulder is coming up and just drop it back down.
Good,
And the next time you exhale that hand back,
Bring it around towards that left hip,
And then interlace your fingers.
Pull that right arm a little bit further in so you can feel that stretch.
Drop your shoulder,
Drop your left ear towards your left shoulder,
And breathe.
On your next exhale,
We're going to bring that head back up.
Interlace those fingers behind you now.
Bring those hands down.
Chin comes down.
As you inhale,
Chin reaches up.
As you exhale,
Chin comes back down.
Good,
Two more like this.
Good,
Let's inhale,
Back up to center.
Right hand comes to that right knee.
Left hand walks out.
Right ear,
Right shoulder.
Gently,
You'll start to lift that left arm up any amount,
Palms facing out,
Flat hand.
And as you exhale,
Move that palm back.
Back.
As you inhale,
Bring it forward.
Good,
The next time you exhale that hand back,
We're going to bring it all the way around to that right hip.
Interlace those fingers.
Bring that left hand a little bit further forward,
And then again,
Re-drop your right ear to your right shoulder.
Close your eyes and breathe.
On your next inhale,
Let's bring our hands back to our knees.
Just take some circles here with that neck.
Going the other way.
Good,
And then we'll come back up to center.
Let's find tabletop.
Bring those hands underneath your shoulders,
Knees underneath your hips.
Let's do some cat-cows here.
It's a nice big beetle on my pillow.
Inhale as you come up.
Exhale as you round.
This is part of being amongst mother nature.
Living with the beetles.
As you exhale,
Maybe you part the lips,
Side out.
Good,
And the next time that you exhale,
Come to a flat back.
We're going to take that right leg forward.
We're coming into lizard pose.
So you can be right here with your toes slightly tucked out towards the right side.
This is completely fine.
Or perhaps you come onto props.
You come down onto your forearms.
Notice your window of tolerance.
There's no right or wrong way to do this.
There's just your body's way of doing this.
Once you're here,
You might find that you want to come onto that knife edge of that right foot and bring that right knee out to the side.
Maybe you start swaying side to side.
I see hearts.
Some people are very happy to do this intense hip pose.
Some people love it.
Some people not so much.
So everyone's different.
Every body is different.
Just breathe into this and know that a lot of times with hip openers,
They can be intense.
And I believe because there's also lots of emotions within the hips,
Lots of memory stored here.
And the beauty is that when we do these postures of opening them,
As intense as they may be in the moment,
The after effect you'll notice is super beautiful.
There's a release that comes after.
You might feel like your root chakra,
Your sacral chakra,
Is a little bit more open.
Which are your places of creativity and I think sensuality.
And a lot of the times we have those blocked.
So I find with hip openers is they really open up these chakras.
So as you breathe here,
Just think about that release.
And on your next inhale,
Plant those hands if you haven't already.
Walk that right foot into the center.
Bring your hips back.
Straighten that leg any amount.
Fold over.
Good.
As you inhale,
We're going to come back to frame that front leg.
Gently bring that leg back.
Sway those hips side to side.
On to that next side.
Let's bring that left foot forward.
Go slightly tucked out.
Adjust your leg.
Maybe you drop your hips lower.
Maybe your hips stay nice and high.
And then find your pose.
Find your sweet spot.
Let's see how much you can settle in here.
Good.
A few more breaths.
Now on your next inhale,
Let's plant those hands down.
Bring that left foot in.
Bring those hips back.
Drop your head.
Let go.
On your next inhale,
Release.
Come forward to frame that foot.
Push through your hands.
Bring that leg back.
Tucking your toes under,
We're going to come to sit back onto our heels.
If this is too intense,
Just come on to flat feet.
Bring your hands to your thighs.
Close your eyes for a moment.
Taking a pause here.
Maybe you also find some wrist rolls.
Good.
And then as you exhale,
Let's bring those hands back down.
Roll out through your ankles.
All right.
Let's come to sit on the mat.
And we are going to bring the soles of the feet together.
Knees out nice and wide.
You can have props underneath your knees to support.
From here,
Let's inhale nice and tall,
Grabbing a hold of your ankles.
Open your chest.
Open your heart.
And then as you exhale,
Guide with your heart,
With your open heart to come all the way down.
Maybe you bring blocks for your forehead or a pillow.
Maybe not.
It's up to you.
And once you're here,
Let it all go down.
Releasing.
On your next inhale,
Slowly start to rise all the way up.
Taking your hands to your knees.
Closing those legs.
Bringing those feet nice and wide on the mat.
Hands can come down.
Pausing here.
On your next inhale,
Let's bring those knees to the right side.
You can gaze to the left.
Exhale,
Center.
Inhale,
Left side.
Gaze to the right.
Good.
The next time that you inhale those legs up,
Let's bring them out nice and straight in front of us.
We're going to come into a traditional forward fold.
So as you breathe,
Your arms reach up.
As you exhale,
Lead with your heart.
Once again,
Start to fold forward.
You can have a very generous bend in your knees.
Matter of fact,
It will feel a lot nicer to do that.
The most important part is that your upper body feels supported.
So let your upper thighs support your upper body.
Maybe you bring props.
And then as you exhale,
Drop that head down,
Whether onto props or your legs.
Bring those hands down,
Pause.
So you inhale,
Flex your feet.
And as you exhale,
Point.
Good.
On your next inhale,
Let's come on to our right side.
Bring those legs around and come on to hands and knees.
We're going to start to bring that right leg forward up to that right wrist.
Another hip opener.
You guessed it.
And we're going to adjust that back leg.
Flatten out through that back foot.
Breathing up.
And as you exhale,
Find your window of tolerance.
See if you need to stay upright.
See if you need to use some props to support you.
See if you make your way down to the earth.
On your next inhale,
You start to slowly reach yourself back up.
And from here,
Let's come on to that right hip.
Swing that left leg all the way around,
Crossing over.
Plant that foot down.
Breathe that right arm up.
Poke your elbow into your knee and twist.
On your next exhale,
Come back to center.
Bring your hands back,
Unwind your legs.
You know where we're headed.
Tabletop.
Move those hips side to side.
And as you inhale,
That left knee reaches towards that left wrist.
Bring those hips down.
Walk that back leg back a little bit more.
From here,
Reach up nice and tall.
And exhale to fold forward.
On your next inhale,
Slowly coming on to that left hip.
Right leg reaches all the way around.
Plant that foot.
Left arm reaches up.
Exhale.
Twist.
As you inhale,
Let's come back to center.
We're going to start to make our way onto our backs.
Once you're here,
Just hug that right knee in.
Bring it off to the side.
And as you exhale,
Pass it to that left hand.
Bring it all the way over to the left side.
Open up through that right arm.
Gaze to the right.
Good.
On your next inhale,
Bring that right leg back in.
As you exhale,
We're going to switch.
Left leg comes in.
Right leg nice and long.
Left knee reaches towards the left armpit off to the side.
And as you inhale,
Guide that knee over to the right side.
Left arm opens.
Gaze to the left.
Good.
And then on your next inhale,
Come back to center.
Left knee comes in.
Right knee meets the left.
Any last posture you need here,
Happy baby,
Plow pose,
Whatever feels good for you.
Figure four.
Feel free to take that before Shavasana.
I have bugs galore crawling on me right now.
And when you feel complete,
You'll start to extend those legs,
Maybe onto props,
Maybe long,
Nice and straight,
Whatever feels good.
Just start to let everything go.
Your only job here in Shavasana is just to exist.
Exist with the air.
Exist with the sun,
The moon,
The wind.
Exist with the body,
The breath in this moment right now.
That's your only job,
Just to exist.
On your next inhale,
Option to stay here in your Shavasana,
Go right to bed.
Maybe you start to find movement in the body.
Maybe you start to draw those knees into your chest.
Give yourself a big hug.
Exhale those legs over.
To one side.
Into fetal position.
Your rebirth,
Your transformation.
Notice where you went.
Notice where you are now.
Notice where you are going.
As you inhale,
Bring that up with you.
As you come to a seated position with your eyes closed.
Bringing your hands to heart center.
Bowing your head to meet your hands.
Feeling gratitude for this practice,
For Mother Nature.
For this reconnection to ourselves.
Thank you for practicing with me this evening.
I'm sending you love always.
Namaste.
Namaste.
