Hi there.
This five-minute practice was designed to give you an opportunity to explore the concept of holding things loosely.
For this practice,
I do recommend setting up next to a wall,
But if a wall is not available to you for any reason,
You can come next to your couch,
Bed,
Or chair because we will be coming into legs up the wall to end our practice.
This is a great practice to do really any time of day,
But I like it,
Especially at the end of the day,
Maybe right before bed.
To start,
We'll come to stand.
With our feet about hips width apart,
Arms by our sides.
Shoulders relax.
Then we'll begin to move freely,
Shaking,
Bouncing,
Jiggling,
Wiggling,
Shimmying.
Just shaking things up.
And letting go of any ideas around what yoga should look like.
How we should look when we practice yoga.
Just move freely here.
Hold all of those shoulds loosely.
Begin to make your movement smaller.
And more subtle.
Until eventually you're standing still.
Notice any sensations in your body.
Notice how you feel.
On your next inhale,
Circle your arms up overhead.
Exhale,
Forward fold.
Draw your chin in towards your chest.
Bend your knees just a little bit.
Allow your arms to hang loosely.
Maybe you sway from side to side or make half circles around your feet.
Bend your knees more generously.
Place your palms on the mat.
Take a seat on the floor.
And then scooch next to your wall or chair,
Bed or couch.
With your knees bent.
Lie back.
And swivel so that your bottom is facing your support,
Whatever it might be.
And then lengthen your legs.
Up the wall.
Or bend them and allow them to rest on your chair,
Couch,
Or bed.
Your arms are down by your sides.
Palms up.
They can be as far away from your body as you'd like.
Whatever helps you to feel most relaxed here.
If your legs are straightened.
And they become tingly or your feet become numb or tingly.
Bend your knees.
And place the soles of your feet.
Onto the wall.
We'll rest here for at least a minute,
But if you have more time,
Please feel free to stay here for as long as you feel comfortable doing so.
I'll cue you when the minute is up.
If your legs are straightened,
Bend them.
Place the soles of your feet onto the wall.
Roll over onto your side.
And then press yourself up.
To take a seat at the center of your mat.
Scan your body.
Notice how you feel.
Notice any sensations that are occurring in your body.
Thank yourself for taking this time to move.
To breathe.
And to be still.
And I thank you for allowing me to guide you in this practice.
Be well,
And bye for now.
