Getting settled on your mat.
So,
Let's find a comfortable place.
Position.
You can have your legs extended long.
Or you can have your knees bent.
You can have a pillow or bolster under your knees like I do.
Just making sure that your lower back is comfortable,
Your hips and your shoulders are heavy.
And you can really allow your body to let go.
And feel heavy and grounded on the mat.
Let your hands rest gently on your body.
Your right hand on your lower belly your left hand line.
Your ribs and your heart center.
I'm just coming to your breath,
Noticing how your breath feels today.
Noticing the quality of your breath,
If it's fast or slow.
Deep or shallow,
Quiet or loud.
Without trying to change it,
But just feel the next inhale.
In your body.
And feel the next exhale.
Notice where you feel your breath.
Maybe it's.
.
.
Your body expanding under your hand.
And softening with the exhale.
Maybe you feel the air at the tip of your nostrils We're gonna start with.
.
.
A breathing exercise here that's focused on the inhale.
Before we do that,
Just bring your awareness to your body.
Scan from the crown of your head all the way down to your toes.
Just notice if there's any part of your body that's maybe a little tight or sore.
That may need a little bit more love during practice.
And just being mindful of that.
If anything I say during practice.
Doesn't feel right for you,
Please don't do it.
Come out of the pose and take a resting posture that works.
And then join me when you're ready.
During yin,
You want to Go to your edge,
Find.
.
.
Where you feel the pose.
Back out just a little bit so you're not at your maximum.
Range.
You want to make sure when you're holding a pose for time.
You're not holding any pain or discomfort.
So starting with.
.
.
Breathing exercise,
We're going to come to three-part breath.
So to start.
.
.
Take a deep breath in through your nose.
And open your mouth,
Sigh it out,
Let it go.
Let's do one more like that.
Deep inhale through your nose.
And sigh it out through the mouth and let your body really let go and settle on the mat.
Now continue breathing deeply in and out of your nose.
And as you breathe in,
See if you can send the breath all the way down to your belly.
Fill your belly up with air.
And then exhale,
Empty all the air out from your belly.
Good,
So inhale,
Fill your belly up,
Maybe you feel your hand.
Rise as your belly expands.
And then empty all the air out.
Let it go.
Feel your hand.
All with your belly.
As you exhale.
Then your next inhale,
First start to fill up your belly.
And then your ribs,
So feeling your ribcage expand with your inhale.
And then exhaling from the top,
So feeling your ribcage empty and then your belly empty,
All the air out.
One more like that,
So fill from the bottom,
Fill your belly up.
And then your ribcage.
And then exhale from the top,
Empty from your ribcage and your belly.
Adding on to that.
So fill up from your belly.
And then feel your ribs expand.
And then the center of your heart fills up.
Feel your whole torso.
Fill up with air.
Then exhaling from the top,
Your heart center empty,
Your ribcage,
And then your belly.
So inhaling from the bottom.
Your belly,
Your ribs.
Center of your chest.
And exhaling from the top,
Empty all the air out.
Continue like that with your own breath so feeling your belly and your ribs and your heart center expand as you inhale.
And then emptying from the top,
Your heart,
Your ribs.
And your belly.
Continuing like that for 5 more rounds.
At your own pace.
Feeling the three parts of your inhale.
And then exhaling slowly from the top all the way down.
Noticing the air.
It fills your body.
From your belly all the way up to the center of your chest.
And then feeling your exhale.
Leave from the top.
All the way down.
To your belly.
Good finish the last one wherever you are Then come to your natural deep long breaths.
In and out of your nose if that feels good.
When you're ready,
Start to bring some movement to your fingers and your toes.
We've been here for a few minutes now.
So just starting to.
.
.
Move your body a little bit.
Simply bend one knee and then the other when you're ready Then slowly bring your knees into your chest.
Just noticing how your body feels.
After lying down for a few minutes.
Maybe gently rocking from side to side.
Massaging your lower back and your shoulders.
Then bring your knees into your chest.
Grabbing your knees with your hands.
We're going to move with our breath.
So as you inhale,
Pull your knees towards you and open them up.
As you exhale,
Your knees move away.
And then come together.
So inhaling,
Pulling them towards you and opening them up.
Exhale to move them away.
And bring them together.
Making circles with your knees.
Opposite direction.
With your breath.
Just noticing how this feels in your hips.
Moving really slowly and mindfully.
Inhale towards you,
Open up.
And exhale away and close.
Good.
Next time your knees are away and close.
Pause here.
And then inhale to open up and bring them towards you.
And close as you exhale.
So changing the direction,
Inhale,
Your knees move away.
Open up and then close towards you as you exhale.
Again,
Breathing and moving your knees in the opposite direction.
Making circles.
And noticing how this feels in your inner thighs.
In your hips,
In your lower back.
Let's go one more round.
And then exhale,
Your knees move towards your body.
Give yourself a hug.
Again,
Just gently rock from side to side.
And then when you're ready.
.
.
Slowly roll onto your left side.
In a fetal position using your bottom arm as a pillow.
Hug your knees in towards your chest and just pause here,
Maybe with your eyes closed.
Noticing your breath.
Notice if it's any different from the beginning of our practice.
When you're ready using your hands slowly push yourself up Coming to a comfortable seat.
Sitting with your spine tall you can bring a pillow or maybe a folded up blanket under your hips just to tilt your hips forward a little bit so you can sit tall.
And then just pause here in a comfortable seated position.
Stacking your shoulders over your hips.
Your hands rest gently somewhere on your body.
Five.
In your lap.
As you inhale,
Roll your shoulders up towards your ears and then exhale back and down.
Two more like that.
Inhale,
Shoulders move up towards your ears.
And then roll them down your back.
One more.
And exhale again Pausing here,
You can soften your gaze or close your eyes if that feels good.
And take a deep breath in.
In a long run.
So our first yin posture is going to be a seeded butterfly.
I'm going to bring the soles of the feet together.
Continue to sit on a pillow or folded up blanket.
And you can use your props,
So sitting tall,
Bring the soles of the feet together.
And just.
.
.
Allow your feet to move as far away from you as it feels good.
So you want to be able to feel a gentle stretch in your thighs and your knees are probably lifted like mine and if they are it's completely okay.
We want to make sure that we're not holding our legs up so allowing gravity to pull your knees down and it may be helpful to use a prop underneath so you can if you have blocks you can bring blocks under your thighs.
Or a pillow.
Or a bolster under your knees.
And just allow your thighs and your knees to have a place to rest.
And if you don't have props,
That's,
Again,
Okay.
Just allow your legs to soften.
Make sure you're not holding your muscles.
Good.
So when you find your position on your legs.
You can sit tall with your hands somewhere on your legs,
Grabbing your ankles or your feet.
Or you can start to fold forward.
So as you fold forward,
You'll notice that you'll start to feel this pose a little bit more in your hips and maybe your inner thighs.
You're growing.
And just go as far as it feels good.
It may feel good to grab your toes or maybe it feels good to bring your hands under your legs and just grab the outer edges of your feet with your hands.
So take a few moments to find whatever feels comfortable for you.
And you want to make sure Your back and your shoulders are soft and comfortable.
And you can allow your head to hang and this may be a little bit too much for your neck so again if you have props you can bring block.
And bring your forehead on to your chest.
Onto blocks.
Allowing your head to be heavy.
Your shoulders soft,
Away from your ears.
And when you find your pose Just come to stillness.
Make sure that this is comfortable.
And you can hold this for time.
So we're going to be here for about five minutes so it's a longer hold.
You want to make sure you start off.
In a place where you feel comfortable.
And then notice if there's any part of your body that you're holding on to that you can soften and let go of.
Maybe you're still holding your legs up.
Maybe you're clenching your jaw or your forehead.
See if you can soften and let go.
And come to stillness and come to your breath.
Noticing your breath as it fills your body up.
And see if you can let go just a little bit more with every exhale.
Taking deep long breaths.
In and out of your nose.
You and allowing gravity to move you.
All your body.
Towards the earth.
As you hold the pose,
You may notice that you start to feel a little bit more.
Maybe in your hips,
Maybe in your lower back.
Making sure It's not uncomfortable.
See if you can send your breath.
To those areas in your body.
And then soften and let go as you exhale.
You've been here for a few minutes now so you may notice that you are opened up a little bit more and you want to try going a little bit deeper into the pose so maybe Adjusting.
Your pose a little bit,
Maybe folding forward a little bit more.
Moving your breath.
And going a little bit deeper and if you try it and it doesn't feel good back out and go back to where you were.
Again not forcing or pushing anything.
Just going as deep as it feels comfortable for you.
You may feel that.
It's becoming too much and you need to back out of the pose a little bit.
That's okay as well.
Listen to your body.
And do as it asks you.
When you find.
Your adjusted position,
Just come back to stillness.
Soften your gaze,
Soften your jaw.
You Come back to your breath.
Forward folds are a symbol of going inwards and reflecting.
So you may notice that thoughts or emotions start to come up.
As you do.
Just know that that's completely normal.
Without judgment.
Just bring your awareness back to your breath.
Allowing your mind to settle.
On your next inhale.
And exhale.
Take a deep breath in.
And a long breath out.
One more like that,
Deep inhale.
Full and complete exhale,
Let it go.
Now slowly start to come out of the pose really slowly and mindfully.
Moving out of the pose.
And friends.
Setup.
Pause.
In a comfortable seat.
Allowing your hands to rest gently on your legs or in your lap.
Notice if there is a rush of energy.
I love you.
To help.
Just notice it.
Your gaze or close your eyes and just allow that to settle.
I didn't get caught.
Long and slow exhales.
Slowly.
Bring your hands to the outside of your knees and just close your knees up like a book.
Walk your feet towards you and give yourself a hug.
Bringing your forehead to your knees.
Just pausing here,
Going inward.
It slowly.
Walk your feet mat distance apart.
And bring your hands behind you,
Your fingers can point forward.
And just slowly windshield wiper your knees from side to side.
Moving really slowly massaging.
Your hips moving.
Sides,
Different directions.
And then when you've had enough,
Slowly come to tabletop position.
So finding tabletop.
Spread your fingers wide.
You rest on your shoulders,
Knees right underneath your hips.
And you can keep your toes tucked if that feels better or come to the tops of the feet.
It may feel good to bring a blanket under your knees.
Or fold up your mat.
And just pause here for a minute.
Looking straight down,
Back of your neck long.
Pull your belly towards your spine.
We're gonna move through some slow cat and cows with our breath.
So as you inhale,
Drop your belly,
Open up your heart,
Look up.
Exhale to round your back,
Tuck your tail,
Look down.
Good,
Inhale,
Drop your belly,
Open up your heart,
Look up.
Exhale,
Round your back,
Tuck your tail,
Look down.
And inhale to cow pose.
And exhale to catch.
One more with your own breath.
Inhale.
And exhale slowly and softly,
Let it go.
And come back to tabletop.
We're going to step the right leg forward coming into a lunge.
You're gonna have both hands inside your legs.
Coming into dragon pose again.
So if it feels good,
Your foot is pointing forward,
It may feel better to turn your foot towards the outer edge of the mat,
Maybe walk your foot to the right side.
And just pause here with your hands flat on the mat.
Make sure your knee is moving towards your toes so that should feel comfortable in your knee.
Make sure there's no pain or discomfort.
And then you can tuck the back toes and maybe walk the back knee back a little bit.
A very intense hip opener.
You want to be really mindful that this feels comfortable in your body.
We're not going to be here as long,
But if you want.
To move a little bit deeper,
You can bring your forearms and your elbows to the mat.
Or to prop.
So I'm going to prop up.
Hello,
Wolster,
With my.
.
.
Is bring your forearms.
Or your elbows down somewhere,
So either on.
.
.
The mat or.
.
.
On a pillow,
On blocks.
Or you can just stay on your head.
So go to a place where you're feeling this pose and you should feel it on top of your left thigh.
Maybe in your inner right thigh,
In your hip.
Just being really mindful that your knees are completely comfortable.
That you're not feeling this in your shoulders or your neck.
Or your lower back.
So we're not going to be here for too long.
But finding a place where you're feeling the pose.
But you can really let go of holding on.
Without feeling any sharp pain or discomfort.
And then allowing your head to hang heavy,
Maybe your forehead to rest on blocks or on your hands.
And just breathing into the pose Noticing where you feel a pose.
And allowing your breath.
To move into that area,
Opening it up.
And softening with your next exhale.
If you notice that you're starting to feel frustrated,
Completely normal.
Hip openers are Usually really intense mentally.
We don't recognize that.
If you're feeling any thoughts or emotions come up.
See if you can allow yourself to set them aside for now and come back to your breath.
Take a deep breath in.
And a long breath out.
One more inhale.
Exhale,
Slowly let it go.
And then slowly start to come out of the pose.
Bring your hands to the mat.
Gently and slowly move your props away.
And you're going to heel toe,
Heel toe.
Right foot to center,
Bringing both your hands to either side.
And then just really gently moving your hips back,
Starting to straighten your legs.
Just moving really gently forward.
Maybe come back to your lunge and move back,
Just really mindful movements to allow that a lot of that.
Pose to move out of your body.
And then when you're ready,
Step it back to tabletop position.
Pausing in tabletop.
With your fingers spread wide,
Wrists under your shoulders,
Knees underneath your hips.
And then moving through some Cat-Cows.
Inhale to drop your belly,
Open up your heart,
Look up.
Exhale to round your back,
Tuck your tail,
Look up.
Two more,
Inhale.
And exhale.
Good,
Last one,
Inhale.
Get slowly from here and sit back on your heels sitting in and kneeling position.
Bring your hands on your thighs or in your laps.
Inhale to roll your shoulders up towards your ears and then down your back.
Exhale.
Soften your gaze or close your eyes.
And just pause here for a deep breath in.
And a cleansing breath out.
Ready?
And slowly moving back to table,
We're going to move to the second side.
Gently stepping the left leg forward.
Bringing both hands to the inside of your legs.
So this may be your pose here.
You may stay here with your hands on the mat or on blocks.
You can walk the back knee back.
You can come to the top of the back foot or keep it tucked.
If you want to go deeper,
You can start to heel-toe your foot towards the left side a little bit more.
Maybe allowing your toes to spill off the mat.
Wherever you are,
Make sure your knee is moving towards your hip.
Toes and it feels comfortable.
And then on this side,
Decide if you want to stay with your hands on the mat or on blocks,
Or if you want to bring your elbows down.
Onto the mat or onto props.
This side will most likely feel different in your body.
So don't expect it to look the same.
Make sure you're listening to your body and doing what feels right.
Get it.
So taking the first.
Few moments in this pose to really find a place where You feel your edge.
So you're feeling something in your body.
It's not pain or discomfort.
And a place where you can stay in stillness.
And breathe.
When you find that spot.
Soften your gaze or close your eyes.
Allow your jaw and your forehead to soften.
Allow your head to hang heavy or rest on something.
And just breathe here.
Breathing in and out of your nose.
And settling into this pose.
When you notice that your mind starts to wander.
Just kindly bring your awareness back to your breath.
Coming back to this moment.
Right here right now We're going to be here for about another minute.
So if you want to go a little bit deeper or maybe back out of the pose a little bit.
You can do that.
Just stay in stillness.
Take a deep breath in.
In a long breath out.
One more deep inhale.
Now all they're out.
Really slowly starting to come out of the pose.
Moving really mindfully,
Gently.
Walking your foot to the center of the mat.
Bringing your hands to either side.
Slowly start to move your hips back,
Straighten your legs.
And then move.
Through some gentle movements,
Letting that pose go.
And then slowly.
.
.
Coming back to tabletop.
Spread your fingers wide,
Knees underneath your hips,
Wrists under your shoulders,
Looking straight down.
Inhale,
Drop your belly,
Open up your heart,
Look up.
Exhale to round your back,
Tuck your tail,
Look down.
Inhale,
Drop your belly,
Open up your heart.
Exhale to round your back,
Tuck your tail.
One more inhale to cow.
Exhale to catch.
And slowly come back to table,
Bring your knees as wide as the mat,
Big toes together,
And then push your hips back towards your heels,
Coming to child's pose.
Just pausing here in child's pose.
You can bring your forehead down on the mat.
You can allow your arms to rest,
Your elbows Gently resting on the mat.
If this is too much you can bring a bolster or a pillow under your torso.
Resting on top of your block.
Or use your brain.
Pillow or a block under your forehead.
Just finding a child's pose.
You feel supported in.
You're mad.
And the Earth to hold you.
Feeling supported and grounded.
Feeling safe.
You Take a deep breath in.
And exhale all the air out.
One more inhale.
Exhale,
Let it go.
Slowly start to come onto your hands and knees.
Walk your knees forward.
And then cross your ankles and you're going to sit back into a comfortable seat.
So sitting you can.
Grab a folded up blanket or pillow.
And see if on top of that.
Starting by sitting in a comfortable seated position.
Allowing your shoulders to soften down,
Your back,
Your eyes to close gently.
Notice how your body feels after those poses.
Notice your breath.
Notice your mind.
Our next Yin Posture is.
.
.
Half butterfly,
So.
Starting to extend your right leg long,
You're going to bring the left foot to the inside.
Bye.
Your right leg.
And if you're sitting on a folded up blanket or a pillow,
This usually helps to help you sit tall.
Tilting your hips forward.
And you want to turn your torso towards your extended leg.
And one way to do that is bring your hands by your side.
And lift your right hip up and just gently pull it back.
So it turns your torso towards your extended leg.
Allow your right foot to be soft.
And we just want to start to fold forward over that leg.
If you want to use props.
It may feel good to bring a pillow under your knee as you fold forward,
Bending your knee a little bit.
It may feel good to use blocks to bring your forehead on.
And just folding forward as much as it feels good.
And making sure that you find a place.
Where?
You're not holding on to anything and you're not feeling too much in the back of your leg.
So adjusting your props as much as you need.
To get settled and comfortable in this forward fold.
And when you find your spot,
Notice where you feel the pose.
Maybe it's in the back of your right leg.
Maybe it's in your lower back or your shoulders.
Just noticing if it feels comfortable.
And then you can start to come to stillness.
Come back to your breath.
And breathe here.
Resisting the urge to shift.
Fidget or move stings and stillness.
More the duration of this pose.
You may notice that your body starts to open up a little bit.
And.
.
.
You may be able to adjust your props,
Maybe go a little bit deeper into the pose.
We can start to move really slowly and mindfully.
Moving deeper into this posture.
Then when you find the spot where you want to hold has come to stillness.
Back to your breath.
Take a deep breath in.
And a long breath out.
One more like that.
Deep inhale.
Exhale,
Let it go.
And then slowly start to push yourself up coming to a sea.
Moving really slowly,
Mindfully.
And you can stay here,
Maybe pointing and flexing your right foot.
If you like,
You can bring your left hand behind you,
Fingers pointing away.
Then as you inhale,
Start to lift your hips up reaching your right arm all the way overhead.
Good.
Inhale,
Lift up just a little bit more.
And then exhale slowly come all the way down.
Extending both legs long.
Just letting go,
Shaking your legs maybe.
Tapping the backs of your knees to the mat.
Your legs to soften and let go of that pose.
It.
And then when you're ready.
Moving to the second side,
So extending the left leg long.
Right foot to the inside of your leg.
And again you can lift your left hip up and pull it back turning your torso towards your extended leg,
Allow your foot to soften.
And then using your props.
To help you fold forward.
So this side may feel different,
So you may need to bend your knee a little bit more on this side.
You may be able to fold forward a little bit more on this side.
And wherever you are And take the first few moments to.
.
.
Find your posture.
And again finding a place where You can hold the pose,
So finding your edge.
And know that you'll have the opportunity to go deeper as your body opens up.
Finding your spots.
And then holding in stillness.
Breathing deeply.
Staying focused on your breath.
Your mind starts to wander.
Really kindly and gently bring your awareness back to your breath,
Back to this moment.
You may notice that your body is starting to open up a little bit more.
And if you choose to do so you can start to Adjust your pose a little bit,
Moving deeper.
Into this world forward.
Or if it's becoming too intense,
Maybe moving out a little bit.
Allowing your body to settle.
Into a place of comfort and stillness Take a deep breath in.
And a long breath out.
One more time.
Deep inhale.
Exhale slowly let it go.
And start to Slowly come out of the pose,
Walking your hands towards you,
Sitting up in a seat.
Moving your props aside,
Gently pointing,
Flexing your foot.
Stay here,
Bring your right hand behind you.
Fingers pointing away.
Point the front toes and as you inhale,
Lift your hips up.
Reaching your left arm back.
Inhale,
Lift up a little bit more.
Then exhale slowly come back down.
Extend both legs long.
And just shake your feet,
Tap the backs of your legs to the mat,
Letting that go.
Get.
Bring your feet to the mat.
Walk them towards you.
Give yourself a hug.
Bring your forehead to your knees.
And thank your body.
For everything it does for you.
For all the poses on and off the mat.
It slowly.
Start to make your way to your back.
So just moving your palms away,
Moving really gently,
Mindfully.
Coming to your back and bring your knees with you,
Hug your knees in.
Gently rocking from side to side.
Good.
Massaging your lower back,
Your shoulders.
Then bring your feet flat on the mat.
And just pause here.
You can lift your hips up grounding Your lower back,
You can bring your hands somewhere on your body.
Just pausing here for a few breaths.
Noticing how your body feels.
Noticing.
Sensations and feelings in your body.
Noticing your breath.
Preparing to the beginning of practice.
Notice if your breath is a little bit.
Smoother,
A little bit longer.
Notice your mind.
If it's a little bit more quiet.
Or loud compared to when we first started.
Just noticing,
Observing without judgment.
Without being harsh on yourself.
Just knowing that whatever is happening right now,
It is completely normal,
Natural,
And it's exactly what's supposed to happen.
We're going to move into a supine twist.
So you can decide to what feels right in your body.
If you want to cross your legs Start by crossing the left leg over the right and allow your knees to Lift your hips up towards the left side and allow your knees to fall towards the right side.
So maybe crossing your legs after the poses we did doesn't feel right.
So you may want to just stack your knees and allow your knees to fall towards the right.
And wherever you are just make sure your left shoulder is grounded so you may need to bring a folded up blanket or pillow under your left shoulder to breathe.
The ground up to you.
Allow your arms to come to a T.
Or it may feel good to extend your arms overhead and grab the right wrist with your left hand.
Allowing your shoulders to be soft,
Your head heavy.
If your knees are lifted like mine.
Feel good to bring something under your thighs or your knees Again,
Just to lift the ground up to you.
Maybe it feels good to turn your head towards the left side,
So the opposite side of your knees.
So finding your twist,
Whatever that looks like for you.
When you find it.
I'm back to stillness.
Come to your breath.
Soften your gaze or close your eyes.
Yourself and your forehead and your jaw.
And allow your body to breathe into this pose.
Feeling your body expand as you breathe in.
And settle and soften as you breathe out.
Allowing gravity to pull you into the pose.
With each breath.
Take a deep breath in.
And a long breath out.
Slowly start to come out of the pose.
Bringing your feet flat on the mat,
Your knees bent,
Your hips and lower back grounded.
Allow your hands to rest gently on the mat,
Maybe gently rocking your knees from side to side.
Or just staying in stillness.
Take a deep breath in.
And a long breath out.
Slowly starting to move to the second side.
So crossing the right leg over the left,
Lift your hips up to the right side,
Let your knees fall to the left.
And coming into your pose on the side using your props under your thighs or your legs.
Extending your arms to a T or overhead.
Maybe grabbing the left wrist with the right hand.
Maybe turning your head to the right side,
Closing your eyes.
Breathing here.
And this side may feel a little different so Adjusting.
In any way you need to get comfortable here.
Coming to a place where you can stay in stillness.
And just breathe.
Take a deep breath in.
Exhale all the air out.
Slowly start to come out of the pose uncross your legs if they're crossed.
And just pause with your feet flat on the mat,
Your knees bent.
Allow your hands to rest.
Somewhere on your body.
Feel your body expand as you breathe in.
And soften and settle as you breathe out.
If you like,
You can start to hug your knees into your chest,
Maybe gently rocking from side to side,
Letting that go.
Massaging your lower back,
Maybe making circles with your knees in one direction and then the other.
If happy baby is part of your practice,
You can start to bend your knees towards the outside of your body.
Grabbing the backs of your thighs.
Over the outer edges of your feet.
Coming to happy baby you can stay in stillness or if you like you can Gently rock from side to side,
Maybe extend one leg and bend the other.
Any movement.
That feels really comfortable grounding.
Yet.
When you've had enough,
Give yourself a big hug.
Pull your knees towards you,
Maybe lift your head up.
Squeeze into a tight little ball.
And then when you're ready Shavasana.
So finding your Shavasana.
Grabbing props or layers.
Taking a few moments to really get comfortable here so you can bring a bolster or pillow under your knees so you can ground your lower back.
You can have your knees bent if that feels better.
You can extend your legs long,
Allowing your feet To fall outwards,
You can bring the soles of the feet together coming into supine butterfly if that feels good for you.
Wherever you are,
Really grounding your hips.
Allowing your shoulders to feel heavy on the mat.
Letting your arms rest by your side,
Palms face up,
Fingers gently curled in.
Soften your jaw,
Allow your tongue to fall away from the roof of the mouth.
Soften the muscles of the face your eyelids.
Closing your eyes,
If that feels comfortable.
Then scanning from the crown of your head all the way down.
Softening.
Your forehead,
Your eyebrows.
Third eye,
The space between your eyebrows.
Tap pause.
Your cheeks.
Your nose,
Your lips.
Your throat.
Softening your shoulders.
Heart center.
Your upper arms,
Your elbows,
Your lower arms and rest.
Your thumbs and all your fingers.
Off and they are ripped your belly.
Allowing your spine be comfortable and neutral.
Your hips and your thighs,
Your knees,
Your calves,
Your shins.
Your ankles.
Soul is in the top.
All your toes.
And everything.
Let go of anything you're holding on to in your body,
In your mind.
Allow your body to rest here.
Breathe naturally and take in the effects of your practice.
Take a deep breath in.
And a long breath out.
One more just like that.
Deep inhale.
Full and complete exhale,
Let it go.
Slowly start to bring some movement back to your body.
Feeling your fingers,
Your toes,
Moving your wrists and your ankles.
And be gently rocking your head from side to side.
Extend your legs long,
Bring your big toes together,
Reach your arms overhead,
Come to a full body stretch.
When you're ready,
Bend one knee and then the other.
Roll onto your right side.
In a fetal position using your bottom arm as a pillow.
Ittle pose after corpse pose reminds us that after every ending,
There's a new beginning.
And slowly push yourself up.
To a comfortable seat.
Sitting with your spine tall,
Your neck straight,
Chin parallel to the mat.
Soften your gaze or close your eyes.
Bring your hands by your side.
As you inhale,
Reach your arms all the way up.
Palms touch overhead.
And exhale to bring your hands to your heart center.
Bow your head to your hands and thank yourself for coming to a MAC 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
