This yoga practice is a wonderful way to create some ease in your body and mind. If you’re looking for a simple yoga practice to support your physical and mental wellbeing, this yoga class is for you. Enjoy! Music by Chris Collins, “Infinite Calm (Extended)”
Meet your Teacher
St. Louis, MO, USA
Transcript
Hi there, Kendra Tolbert here. This yoga sequence is designed to help you unwind, Release tension, And melt away stress. We'll begin on our hands and our knees, And we will be down there for quite some time, So please do grab any props that you need to help yourself feel comfortable. Once you're down on your hands and your knees, Bring your attention to your breath. On your next inhale, Arch your spine. And exhale to round your spine. Inhale to arch. Exhale to round. Inhale, Arch. Exhale, Round. Continue moving through Cat-Cow, Slowly and mindfully. Come back to a neutral spine. Bring your big toes together. Walk your knees out wide. Sit back onto your heels. Walk your hands forward and lower your forehead to the mat for Child's Pose. Walk your hands so that they're underneath your shoulders. Bring your knees closer together and your feet farther apart, So everything's about hip distance apart. Bring your right leg out to the side. Once again, Your attention comes to your breath. Inhale to arch. And exhale to round. Notice how this variation of Cat-Cow feels different from the first version we explored. Come back to a neutral spine. And rock back and forth, Going back as far as feels comfortable to you. Come back to neutral. Bring your right leg in. And then send your left leg out. Repeat Cat-Cow, Inhaling to arch, And exhaling to round. Come back to neutral. And rock back and forth. Come back to neutral. Left leg comes in. Big toes touch. Knees go out wide. Sit back into Child's Pose. Rock your head from side to side. Then be still. Knees are hip's width apart now. Hands are underneath your shoulders. Feet are also hip's width apart. Curl your toes under. Lift your knees. Send your torso back towards your thighs. Begin to straighten your leg for Downward-Facing Dog. Walk your feet forward. So you're in a standing forward fold at the top of your mat. Begin to make half circles around your feet. And then come back to center. Slowly roll up. On your next inhale, Circle your arms up overhead. Interlace your fingers. And flip your palms. So your palms are reaching up towards the ceiling. On your next exhale, Bend to the left. Come up through center. Exhale to the right. Come up through center. Gently arch back. Release your hands. And bring them down to shoulder height. Knee to knee. Palms facing up. Come up through center. Arms are still straight. Exhale to the left. And then bring your arms down and place your hands onto your hips. Shift your weight to the left. Step back with your right. And turn to face a long edge of your mat. Turn your toes out, Heels in. Bend your knees. And then straighten your knees. And straighten. Final time. Bend. Stay down. Then shift from side to side. Straighten your legs. Turn to face the back edge of your mat. And then step to the back edge of your mat. The back short edge of your mat. Release your arms down by your sides. And on your next inhale, Circle your arms up overhead. Interlace your fingers. And flip your palms to face up. On your next exhale, Bend to the right. Come back up on an inhale. Exhale to the left. Inhale through center. Exhale to the right. Exhale, Arch back. Release your hands. Arms are out at shoulder height, A T-shape. Palms are up. Come back up. Release your arms. Hands come to your hips. Shift your weight to the right. Step your left leg back. Turn towards the long edge of your mat. Once again, Toes go out. Heels come in. Bend your knees. And straighten. And straighten. Last time. Bend. Rock from side to side. And then straighten. Turn your toes to face forward. Inhale to lengthen your spine. Drop your shoulders. Exhale. Hinge forward at the hips. Release your hands down. Take your feet a bit wider apart. And then shift from side to side. And be still in center. Walk your hands over to the right. And bend your right knee. Maybe you slide your left foot out farther. Only if it feels good to do so. Straighten your right knee. Walk your hands over to the left. Bend your left knee. Maybe your right leg is a bit wider apart. Foot goes out a little farther. Straighten your left knee. Hands come through center. Walk your feet in closer together. And turn your heels in. Toes out. Bend your knees. And lower your hips to come into a squat. If you'd like to, You can place the palms of your hands together. Elbows pressed against your knees. Spine is long. Place your hands down. And then behind you, Take a seat. Bring your feet in front of you. And then drop your knees from side to side. Bring your knees up through center. Take a comfortable cross-legged seated position. Place your hands onto your knees. Begin to make circles with your shoulders to the back. The next time your shoulders are back, Allow them to melt down your back and stay there. Place your fingertips onto the mat. And walk your fingers out as far from your hips as possible. On your next exhale, Bring your right ear down to your right shoulder. Continue to reach away with the left hand. Bring your head up. Then left ear goes to left shoulder. Walk your right fingertips away a little farther if you can. Bring your head back up. Walk your hands back in. Shake out your wrists and your hands. Then be still. Lie down on your back. Straighten your legs. Bend your left knee and hug it in to your chest. You can place interlaced fingers on top of your shin or behind your thigh, Whichever feels best to you today. Bring your right hand down to the floor on the outside of your right hip. Bring your left hand to the inside of your left knee. Using your left hand, Gently press your left knee open so that it starts to move down towards the floor. See if you can relax here. If you're like me, You just notice that your shoulders are holding some tension. Your thigh was gripping. Maybe it's a different part of your body for you, But whichever part of your body it may be, See if you can invite some ease into that part of your body. Bring your left hand to the outside of your right hip. Bring your left knee back in towards your chest. Then take your right hand to the outside of your left knee. Left hand comes down to the floor and cross your left knee over the right side of your body to come into a twist. Come out of your twist. Final time, Hug your left knee in. Bring your left foot to the floor. Straighten your left leg. And we'll repeat on the right side. Hug your right knee in. Left hand comes down to the floor. Right hand comes to the inside of your right knee. Right leg drops to the right side. Scan your body for any unnecessary tension. And release. Right hand comes to the outside of your right knee. Right knee comes into your chest. Left hand comes to the outside of your right knee. Right hand comes to the floor. Twist to the left. Come out of your twist. Hug your right knee in. Right foot comes to the floor. Straighten your right leg. Reach your arms overhead. Give yourself a full body stretch. And then allow your legs to part. Arms come down to the floor. Palms are up. Arms are overhead. In a soft V shape. Breathe here. Begin to wiggle your toes and your fingers. And bend your knees. And roll over to one side. Gently press yourself up. Come to a comfortable cross-legged seated position. And bring your attention to your breath. On your next inhale, Circle your arms up overhead. Palms touch. And as you exhale, Bend your elbows. Hands come to the center of your chest. Place one palm against your chest. And the other palm on top of the hand against your chest. Begin to sway from side to side. As you continue to sway, Take a moment to thank yourself for taking this time to move, To breathe, And to be still. And as always, I thank you for practicing with me and allowing me to guide you in this practice. Be well, And bye for now.
