Namaste.
And welcome to Yin Yoga InBed.
My name is Eleanor and I'm the founder of Mandala Tribe.
Thank you for taking this time for yourself today.
This gentle practice.
Is designed to help you slow down.
Soften,
And reconnect to your body.
You can use it to start your day out slow.
Or to wind down before sleep.
Or any time throughout the day when you need a quiet moment of rest.
Lay down comfortably on your back.
Supporting your body with any pillows if you need to.
Preferably cover yourself with a blanket to make sure that you stay warm.
If you haven't already,
You can go ahead and close down your eyes.
And give yourself a moment to arrive.
Let the body become heavy.
And connect to the natural rhythm of your breath.
How does it feel to breathe?
Right now.
Just notice.
As you breathe out,
You can imagine your body sinking down into your bed.
And becoming heavier and heavier.
And we can start.
With our first shin pose.
Or it's just called release wind position.
I'm inviting you to hug both your knees in towards your chest.
Just gently hug around your knees.
In a relaxed manner.
And try to force or push.
And simply melt.
Into the post here.
Letting the breath find its way all the way down into your belly.
And notice how the belly expands on the inhale.
It sinks down towards the bed.
On the exit.
Relax your face.
Relax your jaw.
And take three more deep breaths here.
And on your third,
Exhale.
You can slowly,
Slowly extend your legs out and release your arms down by your sides.
And just stay here for a moment and feel the effect of the postage you just did.
Now moving in to our next yin yoga pose.
Easy hip stretch.
Hug your right knee.
In towards the chest.
Gently.
Just like the previous position,
You don't want to push or strain.
You can interlace your fingers.
And hold around your right knee.
Don't try to bring the knee close to your chest.
Just hug it softly.
Relax your shoulders.
Relax your face.
And you can imagine breathing in.
To the outer right hip.
And when you exhale,
You release it down into the bed.
Letting your right hip become heavy.
Letting any tension that you might be holding in your right hip.
Release without.
Now stay for another three deep breaths.
And on your third breath out,
Gently and slowly extend the right leg out.
Stay here for a moment with your eyes closed.
What's the difference between the right side of the body?
And the left side of the body.
If any.
Now moving into the opposite side.
Gently hug your left knee in towards the chest.
Wrap your fingers around the left knee.
And simply hold here.
Don't try to bring the knee closer to you.
Keep your arms and your shoulders relaxed.
You can imagine breathing in to the outer left hip.
And as you exhale,
You release the hip down.
Down into the bed.
Letting your left hip drop.
Become heavy.
You don't need to reach or get anywhere.
Simply be here now.
And try to relax your body.
Oh.
Now take three more deep breaths.
On your third breath out.
Slowly start to extend the left leg out.
And stay here for a moment.
Again.
Become aware if there's any difference between the right side of your body and the left side of your body.
The next pose we're going to transition into is Sphinx pose.
So from here,
I'll invite you to turn over to lay on your belly.
So if you have a pillow under your knees,
You can put it aside.
If you're using a pillow to support your head.
You can keep it close.
And use it as support in this post.
So Sphinx pose is a gentle back bend.
So as you're laying on your belly,
I want you to place your elbows in underneath you so that your chest lifts off the surface.
You can try to place your elbows underneath your shoulders.
And gently lift your chest,
Pointing your nose.
If you have a spare pillow,
You can place it between the chest and your arms.
Supporting the upper belly and the lower part of your chest.
Close your eyes.
And take a moment to arrive in your variation of this pose.
If it's too much for your lower back.
You might want to move your elbows slightly forward.
If you want more of a backbend.
You might want to keep your elbows a little bit closer to your body.
Make sure to find a position that feels good for you.
And your body.
Also make sure that your elbows are not wider apart than your shoulders.
Take a couple of deep breaths.
All the way down.
See you around.
Feel your lower back rising.
And pulling.
As you breathe.
And let's take three more deep breaths in Sphinx pose.
If you're using a pillow for support you can move it aside.
And on your third breath out slowly,
Slowly lower your chest and head moving the elbows out to the sides and maybe make a pillow out of your hands here.
Just let your back straighten out.
Noticing the effect of the back bend that we just did.
Next,
We're moving into Child's Pose.
So in your own time come up onto all fours Bring your big toes to touch.
Maybe separate your knees a little bit wider.
And then sit back.
On to your heels.
And walk your hands out in front.
You can also grab your pillow.
Maybe hugging your pillow and resting your chest and your head on the pillow.
Taking a couple of long,
Slow,
Deep breaths.
All the way down.
To your lower back.
Taking three more breaths in child's pose.
Staying for the three full breaths.
And when you're done.
You're welcome to transition into our last pose for today's practice Shavasana.
The final breath.
Traditionally practiced laying on your back feet separated.
And arms alongside your body.
But you can choose any position to lay down in that feels restful for you.
And when you have decided your position,
Just let your body become completely,
Completely still.
Take a deep breath in.
And as you exhale you can gently start to wake the body up Removing the fingers and toes.
Maybe have a good stretch reaching your arms overhead.
Then hug your knees in towards the chest.
And rock from side to side.
And release your feet.
Down into the bed.
Join the palms of your hands together in front of your heart.
The Divine Light in me recognizes and salutes the Divine Light in you.
And together we say.
Namaste.
Thank you so much for practicing with me today.
I wish you a good night's sleep.
Or a beautiful day ahead.
