Beginning to arrive here.
Finding a tall seat.
Hearing.
The areas of your body that are touching the mat.
And see if you can visualize roots.
Growing into the earth.
From those areas.
And then visualize your spine as a tree growing from the ground.
Going tall.
Strong and support it.
Let your hands rest somewhere on your body.
Roll your shoulders down your back,
A slight tuck of the chin so the back of your neck is long.
And as an extension of your spine.
Feeling the crown of your head rise towards the sky.
Soften your gaze or close your eyes and begin to arrive here.
Beginning to notice your breath.
Notice how it feels.
Without judgment or labeling.
Just notice if it's fast or slow,
Deep or shallow.
And then taking a few cleansing breaths together,
Take a deep breath in through your nose.
And open your mouth and slowly and quietly sigh it out.
Two more like that.
Deep inhale through your nose.
Then slowly sigh it out through the mouth.
Let it go.
One more like that,
Deep inhale.
And exhale slowly,
Let it go.
Now continue breathing deeply in and out of your nose if that feels good.
And just keep your awareness on your breath throughout the practice.
Noticing whenever your breath starts to feel choppy or shallow.
And that usually means that.
You've gone too deep into the pose.
You may want to back out a little bit.
Always allowing your breath to flow.
Deeply,
Naturally.
As you breathe here,
Bring your awareness to your body.
Scan from the crown of your head all the way down to your fingers and your toes.
Just notice if there's any part of your body that's maybe a little tight or sore.
May need a little bit more love during practice.
If anything I say during practice doesn't feel right for you.
Please don't do it.
Now the pose.
And take a resting posture that works for you.
Always listening to your body first.
Making sure you're not holding any pain or discomfort.
Take a deep breath in.
And a long breath out.
From here,
Bring your left hand beside you.
You can tent your fingers.
And just lean towards the left hand and reach your right arm all the way up as you inhale.
Towards the left side.
Good,
See if you can ground your hips,
Especially your right hip down.
Pressing down to the earth and then reaching with your fingertips.
Feeling the stretch on the right side of your body.
From your right hip all the way to your right fingertips.
Take a deep breath in.
And exhale,
Maybe lean a little bit more.
Slowly come back to center and switch sides.
So right hand or fingertips on the mat,
Lean on that and then reach your left arm all the way up and over towards the right side.
Good.
Again,
Grounding your hip.
And feeling this stretch on.
The left side of your body.
Deep breath in.
And long breath out.
It slowly from here we're going to come to um lying down on our back.
So just coming down.
Slowly.
Come to lying down.
And extend your legs long bringing your feet together,
If that feels good.
And then just bring your hand somewhere on your body to start,
Maybe on your belly or your right hand on your belly,
Left hand on your heart.
And feeling your body expand as you breathe in.
And soften and ground as you breathe out.
Good.
So our first yin pose here is gonna be banana asana.
So reaching your arms up,
Come to a full body stretch to start.
So as if you're waking up for the first time today,
Really reach,
Get long.
And then from here,
Keeping your hips where they are,
You're gonna start to walk your feet towards the right side.
Then pick your shoulders up and walk them towards the right side.
Hips stay where they are.
You're coming to a side body stretch.
You're kind of like a crescent shape.
It may feel good to lift the left foot and just cross it over the right.
And then maybe grabbing the left wrist with your right hand.
Good.
Making sure your shoulders are grounded and there's no pain anywhere in your shoulders.
Backing out if you need to.
So finding your edge,
Finding a place where you're Feeling the stretch on the left side of your body.
And allowing your head to turn whichever way feels most comfortable in your neck.
And then soften your gaze or close your eyes.
And breathe here.
Good,
We're gonna be here for about three minutes,
So making sure you get as comfortable as you can.
And as you breathe here,
Feel the stretch.
As you breathe in,
And then see if you can soften and let go as you breathe out.
Notice if there's any part of your body.
That you're holding on to that you can soften just a little bit more.
Taking deep,
Long breaths in and out of your nose if that feels good.
And staying in stillness.
Allowing your breath.
And gravity.
To really open up your body.
And noticing if the pose is starting to feel a little easier.
Noticing if.
Maybe your body wants to go a little bit deeper.
And if it does,
You can maybe.
Move your shoulders or your feet a little bit more to the right.
And then come back to stillness.
And if this is too much,
Always back out.
And come to a place where you can hold in stillness.
Without too much effort.
Take a deep breath in.
And a long breath out.
Good,
One more inhale.
And exhale,
Let it go.
And then really slowly.
Start to uncross your feet,
Maybe.
Walking your shoulders back first and then your feet.
And then coming to your full body stretch here,
Reaching your fingertips and your toes,
Pointing your toes.
Good.
Get really long.
And then from here hug your knees into your chest.
So really slowly hugging your knees in,
Just maybe gently walking from side to side.
And then getting ready for the second side.
So again,
Sending your legs forward.
Reaching your arms up,
Coming to a full body stretch to start.
And then keeping your hips where they are,
Start to walk your feet towards the left side,
Maybe cross the right ankle over the left.
And then lift your shoulders up.
Reaching your arms towards the left as well.
So coming to a crescent shape.
On the second side,
Again,
See if you can ground your shoulders,
Maybe grab the right wrist with the left hand,
If that feels good.
Turn your head.
Wherever it feels comfortable in your neck.
And then notice if this is too much in your body.
Notice if this is too big of a stretch to hold for time.
And if it is,
Just back out a little bit.
Finding your edge,
Finding your pose,
And then coming to stillness.
Soften your gaze or close your eyes.
Then breathe into the stretch on the right side of your body.
Noticing the stretch.
Becoming a little deeper as you breathe in.
And then softening as you breathe out.
Allowing your body to open up.
As you hold this pose for time.
Taking deep,
Long breaths.
And then that of your nose.
And at this point,
If you want to go a little bit deeper.
And if you think your body's opened up,
You can choose to do so.
And then come back to stillness when you're ready.
Notice if you're starting to clench your jaw.
What if your shoulders are.
.
.
Maybe rolling up towards your ears and see if you can soften and let go.
Take a deep breath in.
And a long breath out.
One more like that,
Deep inhale.
Exhale,
Let it all go.
And then slowly start to come back to center.
So uncross your ankles.
Walking your feet.
And your shoulders back to center.
And then you can come to a full body stretch,
Maybe interlace your fingers,
Pointing your palms up.
Maybe flex your feet and point your heel,
Sorry,
Press your heels away.
And then start to point your toes if that feels good.
Good.
When you're ready,
Hug your knees into your chest again.
Gently rock from side to side.
And then when you're ready,
Roll onto your left side.
In a fetal position using your bottom arm as a pillow.
Soften your gaze or close your eyes.
And just notice how your body feels after that.
First in pose.
Good.
Slowly start to relax.
Come out of the pose.
And come to a tabletop position.
So finding tabletop.
Bringing your wrist.
Under your shoulders,
Knees right underneath your hips.
And slight tuck of the chin so the back of your neck is long so you're looking straight down.
And then pull your belly towards your spine.
You can pat your knees if you need to.
You can keep your toes tucked or come to the top.
The tops of the feet.
Really spreading your fingers wide.
Coming to tabletop position to start.
Good.
And then start to extend the right leg back,
Keeping the toes on the mat to start.
And just start to rock.
Back and forth.
So rocking on your toes back and forth and feel the stretch in the back of your right leg.
And then come back to center,
Keeping the toes on the mat.
You're going to start to slide your toes towards the left side.
So keeping your toes on the ground,
Sliding your right toes towards the left.
And then feeling the stretch on.
The right side of your body.
You can maybe turn your head over your left shoulder and look at your right toes if that feels good.
We're not going to be here for too long,
Just feeling the stretch on the right side of your body.
Take a deep breath in.
And a long breath out.
One more inhale.
Exhale,
Slowly start to come back to center.
And then you can keep the toes on the mat or start to flex your foot and lift your heel up just to the level of your hips.
Yet.
Stay here or if you like you can extend the opposite arm forward so right left arm forward thumb faces up.
Good,
Really reaching your fingers forward and reaching your heel back.
Good,
Take a deep breath in.
And exhale,
Come back to center,
Come to tabletop,
Bring your knees as wide as the mat,
Big toes together,
And then just push your hips back towards your heels,
Coming to an extended child's pose.
Bringing your forehead on the ground or on the floor.
The mat.
Again,
Not here for too long,
Just stretching the sides of your body.
Allowing your shoulders to move down your back away from your ears.
Deep breath in.
Exhale all the way around.
And slowly coming back to your hands and knees coming back to tabletop position so Finding tabletop to start.
And then extend the left leg back,
Keeping your toes on the mat to start.
You're just going to gently rock Slowly front and back,
Feeling the stretch on the back of your legs.
Maybe in your wrists and in your shoulders.
And then come back to center where your wrists are right under your shoulders and then start to slide your toes towards the right.
Feeling a stretch on the left side of your body if you want a little bit more you can look over Your right shoulder looking at your your toes Deep breath in.
Exhale all the way around,
And then slowly come back to center.
Good,
You can keep your toes on the mat,
Or if you like,
Flex your foot and lift your heel up just to the level of your hips.
Then stay here extend the opposite arm forward some faces up and then pull your shoulder away from your ear Good.
Really reaching your fingertips forward and your heel back.
Getting long.
Deep breath in.
And then exhale,
Slowly bring everything back down.
Good.
And then come back.
Coming to a seat.
So finding a seat.
Sitting with your spine tall.
And you may want to sit on top of something here.
So if you have a folded up blanket or pillow,
You can sit on top of that.
And you just want to tilt your hips forward so you can sit tall.
Good.
From here,
We're moving into dragonfly in yin.
Start by extending your right leg long and bringing your left foot to the inside of your right leg.
Now,
Let your right foot just stay soft.
And.
We're gonna just turn towards the right leg a little bit.
And start to walk our hands forward.
Coming to a forward fold.
Again,
If you're sitting on something,
This may be a little bit easier if your hips are tilted forward.
And then bring your left hand to the outside of your leg.
So somewhere to the outside of your leg.
It can be outside of your thigh.
Your shin,
Or maybe you reach and grab the outer edge of your foot.
Again,
You want to hold this for a while,
So making sure that this isn't uncomfortable.
And bring your right hand to the inside of your leg,
So you can just let your right hand rest on your left leg somewhere.
This is coming to a little crisscross with your arms,
Just again,
Making sure that this is comfortable and there's no pain,
Especially in your shoulders and in your lower back.
And then from here,
You can allow your head to just hang.
If you have blocks,
You can grab your blocks and bring them under your forehead.
Um,
So you can Allow your head to rest on something.
It can be blocks,
It can be.
.
.
A bolster,
A pillow.
This isn't a huge four-fold.
So making sure that.
Wherever you are,
Your body is comfortable.
So finding your pose,
And if this is too much,
You can just be here with your hands on either side.
Of your like.
And allowing your head to hang over.
Maybe rest on a bolster.
We're gonna be here for about two minutes.
So when you find your pose,
Just come to stillness.
Come to your breath.
Soften your gaze or close your eyes.
And then just notice if.
Any thoughts start to come up?
See if we can allow them to just pass and come back to your breath.
Allowing your awareness to stay.
On your breath as you hold this pose.
Take a deep breath in.
And a long breath out.
One more inhale.
And exhale.
Good,
Now slowly start to come all the way up to a seat.
And start to walk your hands just between your legs.
Your hands forward,
You can tent your fingers.
And just leaning forward.
Good,
Slowly start to walk your hands back.
And then from here,
You're gonna start to point the right toes and bring your left hand behind you,
Just setting it on the ground.
And as you inhale,
You're gonna start to lift your hips up and reach your right arm all the way up and back.
So feeling the stretch,
Again,
From your toes all the way to your fingers.
Good,
Take a deep breath in.
Lift your hips up a little bit more.
And then exhale,
Slowly come all the way back down to a seat.
Good.
Now we're going to come into shoelace from here.
So you're going to cross the right leg over the left.
So keeping your left knee bent.
And you may be here with your foot on the ground.
You can maybe walk your foot back and stack your knees.
This is a very difficult pose.
So make sure that if you're finding this pose your hips your knees are comfortable so this is completely okay with your Knee up and your foot on the ground or you walk your foot back and stack your knees then from here start to plant your left palm on the mat and we're just going to come to our side body stretch where we were before.
So reaching your right arm all the way up and over towards the left side.
Good,
Feeling the stretch on the right side of your body.
You can walk the left hand to the left side a little bit more.
Breathing into this pose.
Good,
Slowly come back to center,
And then bring the right hand behind you.
Tent your fingers,
Use it to sit tall.
We're just gonna come to an easy seated twist here.
So left hand to the outside of your leg,
And just come to a twist.
So every inhale,
Spine gets long,
And every exhale,
You twist a little bit more.
Deep breath in.
Exhale to twist.
And slowly come back to center.
Cat.
So from here,
You're just gonna uncross your legs,
Bring your feet.
To the mat.
You can bring the mat distance apart and just gently windshield wiper your knees from side to side,
Letting that go.
When you're ready,
Getting ready for.
Drag and fly on the second side.
And left leg extended long just allow your foot to be soft right foot to the inside of your leg you're just going to turn towards your extended leg.
Walk your hands forward so you can stay here.
With your back rounded and you can have a bend in your left knee if you need to.
You can bring your right hand to the outside of your leg,
Wherever feels accessible on this side.
Maybe you bring your left hand somewhere on your right leg.
Grabbing your shin or maybe your knee.
It's a Making sure there's no pain or discomfort in your shoulders.
In your left hamstring.
In your lower back So finding whatever feels right here.
And then coming to stillness,
Allowing your head to hang or rest on something.
And when you find your pose,
Just.
.
.
Come to stillness,
Come back to your breath.
Noticing if your mind is starting to wander.
Bringing your awareness back to your breath.
Take a deep breath in.
And a long breath out.
One more deep inhale.
And then slowly start to Come back up to a seat.
And then starting to walk your hands just between your legs,
Just leaning forward.
You can tent your fingers.
You can round your back.
Reaching your Fingertips forward Just for a breath or two here.
Slowly start to come back up to a seat.
And you're going to bring your right hand behind you.
Planted behind you point the front toes and then as you inhale lift your hips up reach your left arm up and back Good,
Feeling the stretch.
Inhale,
Lift your hips up a little bit more.
Maybe look back towards your fingers.
Take a deep breath in.
And exhale,
Slowly come all the way back down.
And then we're gonna come to shoelace on this side.
So again,
Cross the left leg over the right on this time.
You can bring your foot to the mat,
Just have your knee up,
Or you can walk your foot back and stack your knees.
And this side will probably feel very different.
And that's completely normal.
So if you notice that you can't do the same thing on this side,
Or maybe you can go a little bit deeper on this side,
Know that that's completely normal and just allow your body to find a place.
Where you can sit comfortably.
It and then when you're ready bring your right hand on the mat and we're just going to come to a side stretch like we did at the beginning of the practice.
Reaching your left arm up and over towards the right side.
Good.
Really grounding your hips.
Maybe you walk your hands away a little bit more.
Turn your head whichever way feels comfortable.
Deep breath in.
Long breath out.
Good.
Slowly come back to center.
We're going to come to a seated twist.
So left hand behind you.
Tent your fingers.
Use your arm to sit tall.
Right hand to the outside of your left leg.
And you're going to inhale to sit a little bit taller.
And exhale to twist from your belly.
Slowly start to come back to center.
Uncross your legs.
And just bring your feet on the mat,
Mat distance apart or wider and then start to slowly windshield wiper your knees from side to side.
Yet.
Now we're coming into a wide leg seated forward fold.
And this,
Depending on your flexibility,
Your legs can be wider apart or closer together.
So again,
Sitting on top of something may help just to tilt your hips forward a little bit and allow your feet to be soft.
You can grab a bolster if you like,
Maybe a couple of blocks.
And just set your bolster up.
However it feels good.
And you're just going to start to lean forward and allow your body to rest.
On your bolster or pillow.
If you don't have props.
You can just allow your body to lean forward and round and bring your hands in front.
Letting your head to rest.
And I'm just breathing here.
You can always bend your knees if you need.
This is too much for your hamstrings,
You can bring a bolster,
Pillows under your knees.
And so take a few moments to find a position.
There.
You feel that you can hold the pose.
We're going to be here for a bit longer.
So take your time.
And make any adjustments,
Any movements.
Anything you need to get really settled and comfortable here.
Making sure that there's no pain in your lower back,
In your shoulders,
In your hamstrings.
And then when you find your pose,
Come to stillness.
Come back to your breath and breathe here.
You.
As you breathe here,
Notice if there's any part of your body that you can soften just a little bit more.
Maybe it's your jaw,
Maybe you're pressing your tongue.
To your teeth.
Maybe it's your forehead,
Maybe you're flexing your toes.
Just notice if there's anything you're holding onto that you can soften and let go of.
Maybe it's a thought or a belief.
Maybe it's the inner dialogue.
That keeps coming back.
See if you can let it go.
And come back here to your breath.
At this point you may Notice that maybe your body's opened up a little bit.
Maybe you can go a little bit deeper.
Into the posture.
Make adjustments if you need.
And then come back to stillness.
We're gonna be here for about a minute longer.
So just breathing deeply.
Allowing your body to soften and open up.
Thank you.
Okay.
Take a deep breath in.
And a long breath out.
One more deep inhale.
And exhale.
Good,
Slowly start to walk your hands.
Towards you.
Coming up to a seat.
Good,
Sitting tall,
Pausing here.
Bring your right hand to your right leg,
Somewhere on your right leg.
And or to the inside of your leg and just lean towards your right leg.
Left hand can stay on your hip or you can reach it all the way up and over.
If this feels good in your shoulder.
Deep breath in long breath out.
Slowly come back to center,
Moving to the second side.
So right hand.
Just move somewhere on your leg or to the inside,
And you're going to lean towards that leg.
Right hand to your hip or you can reach it all the way up and over towards your toes.
Deep inhale.
And exhale.
Slowly come back to center and gently start to bend your knees.
And bring your feet together,
Walk your feet towards you and just hug your knees in.
Be bringing your forehead to your knees and thank your body.
And everything it does for you.
For all the poses on and off the mat.
And slowly make your way to.
.
.
Your back.
So coming to your back,
Move your palms aside.
Taking your time.
And then when you get here,
You can hug your knees in.
Gently rocking from side to side,
Massaging your lower back,
Maybe making circles.
With your knees in one direction and then the other.
Then bring your feet down,
You keep your left knee bent,
Extend the right leg long.
We're going to come into a supine twist.
So left knee bent,
Right leg straight.
And you're just going to cross the left knee over towards the right side.
So coming into a twist.
And it may feel good to bring something under your knee.
So if it's reaching the ground,
You can bring your knee to rest on a block or a pillow,
Bolster.
And you can extend your left arm.
Towards the left side.
Right hand can stay on your left leg.
Thank you.
See if you can soften your shoulders,
Maybe turn your head towards the left side.
Soften your gaze or close your eyes if that feels good.
Breathe into this twist.
Feeling your body expand as you breathe in.
And allowing gravity to pull you into this twist as you breathe out.
Take a deep breath in.
Exhale,
Hold the air.
And slowly.
Come back to center.
Yeah.
Bringing both feet flat on the mat.
And then extend the left leg long this time.
We're going to come to the twist on the second side.
So crossing the right knee over to the left side,
Allowing your knee to rest on something.
Maybe your left hand rests on your right leg.
Extend the right arm to the right.
Maybe turn your head to the right if that feels good.
Allowing your shoulders to be soft.
Just breathe here.
Soften your gaze,
Soften your jaw,
Your forehead.
Breathing deeply.
And then out of your nose.
Deep breath in.
Long breath.
Slowly start to come back to center.
Bring both feet on the mat.
Bring your hands to rest somewhere on your body and just pause here.
For a breath or two.
Feeling your body expand and your hands rise with it with your inhale.
Feel your body soften and your hands to fall.
With your exhale.
I'm going to get ready for Your final resting posture,
Shavasana.
So if there's anything else your body needs here,
You can take that now.
Maybe you want to come to another full body stretch,
Reaching your arms up overhead,
Pointing your toes.
Maybe you want to hug your knees in or come to happy baby.
Anything you need here.
And then when you're ready,
Finding your Shavasana.
So.
Grabbing any props or anything you need for Shavasana,
Any layers.
And then lying down on your back,
You can bring.
Bolster under your knees,
You can bring a pillow under your head.
Good.
Really grounding your lower back,
Allowing your feet to fall out towards the edges of the mat.
Your hips heavy and grounded,
Your arms gently resting by your side,
Palms facing up.
Your fingers curled in.
Shoulders grounded and heavy,
Your head resting comfortably.
Soften your jaw,
Allow your tongue to fall away from the roof of the mouth.
Soften the muscles of the face.
Allowing your eyelids to rest,
Your eyes closed.
And then scan your body from the crown of your head all the way down to your fingers and your toes.
Notice if There's any part of your body.
That you can soften.
Just a little bit more to feel comfortable here.
Allow your body to rest.
And breathe naturally.
And take in the effects of your practice.
Take a deep breath in.
And a long breath.
One more just like that deep inhale.
Full and complete exhale,
Let it go.
And slowly start to bring some movement back to your body.
Wiggling your fingers,
Your toes.
Maybe gently rocking your head from side to side.
When you're ready,
Bend one knee and then the other.
And roll onto your right side.
In a fetal position.
Using your bottom arm as a pillow.
Fetal pose after corpse pose reminds us that after every ending,
There's a new beginning.
Slowly start to push yourself up.
To a comfortable seat.
Fitting with your spine tall.
Your neck straight,
Chin parallel to the mat.
Soften your gaze or close your eyes.
That feels good.
Bring your hands by your side.
As you inhale,
Reach your arms all the way up.
Palms touch overhead.
And exhale,
Bring your hands to your heart center.
Bow your head to your hands and thank yourself for coming to your mat today.
For spending this time for yourself and for your practice.
Thumbs to your third eye,
The space between your eyebrows.
May your thoughts be kind.
Thumbs to your lips,
May your words be caring and thumbs to your heart center.
May your heart be filled with love and gratitude.
Thank you for practicing with me today.
Namaste.
