Low To The Ground: Mobility And Breath

A 35 minute low to the ground mobility practice, moving with the breath. Everything happens on the floor, so you never have to come up to standing.
Slow, simple movement paired with steady breathing. Suitable for all levels. Props are optional, though a blanket or cushion under you helps if the floor feels hard.
Move slowly, listen to your body, and don't push into sharp pain.
Music: Loneliness by Light_Music.

Transcript

Finding a comfortable position. On your back. Allowing your body to settle. And feel your whole back, Your spine grounded. Feeling your mat hold you and support you. And bring your awareness to the areas of your body that are touching your mat. Your feet. Your hips. Your back, Your arms, Your shoulders, The back of your head. As you breathe, See if you can allow those areas to almost spill over on the mat. Maybe feeling the ground or mat under you. Start to soften from your toes all the way up to the crown of your head. Letting go of any area in your body that you're holding onto. That you can soften just a little bit. And then coming to your breath, Take a deep breath in through your nose. And then open your mouth and slowly and quietly sigh it out. Let's do two more like that. Deep inhale through your nose. Slide out through the mouth. Let it go. And one more deep breath in. Exhale, Sigh it out. Now scanning from the crown of your head. All the way down your face, Your shoulders, Your chest. Your arms. Your ribs, Your abdomen, Your hips. Thighs, Lower back, Pecs and feet. And just see if there is any part of your body that feels a little tight or sore today. You need a little bit more love during practice. And just being mindful of that. If anything I say doesn't feel right in your body, Please don't do it. Come out of the pose and take a resting posture that works for you. And then join me when you're ready. Slowly starting to deepen your inhale. And lengthen your exhale. Try to breathe in and out of your nose if that feels good. Really feeling your breath go all the way down to your belly. And then exhaling all the air out before you start inhaling again. From here, Start to hug your right knee in, So keeping the left knee bent, Your left foot on the mat. Bend your right knee and just bring it into your chest. And you can flex and point the right foot. And you can stay here or if you like, You can start to straighten your leg and grab the back of your thigh. Keeping your right foot flexed, See if you can press the right heel towards the ceiling. So you can have a slight bend in your knee depending on how this feels in your hamstring and the back of your leg. And then try to keep your shoulders grounded. Get it. You can start to point and flex your foot. You can make circles with your ankle in one direction and then the other. And then you can stay here or if you like you can start to straighten the left leg, Bringing your heel to the mat and then flexing your foot and pressing your heel away from you. So pressing the left foot to the mat. Just notice how that feels in your body. Stay here or start to walk your hands up your right leg grabbing your shin your ankle maybe your toes. So here, If you have a strap, You can bring a strap around your foot and just grab the strap if that feels good. Stay here, Or if you like, Start to hover the left. Heel off the mat. So don't bring it too high. A little bit off the mat. Again, Keeping your foot flexed, Pressing your heel away. Left leg is still straight and strong. Just hovering off the mat. It. Take a deep breath in. As you exhale slowly, Lower your shoulders and your head down. You can keep the left foot up or you can lower it down if you've had enough. Deep breath in. Long breath out. Good. Now bring the left foot back down and then bring your hands by your side. So you're bringing your palms down, Pressing your arms down. We're just going to start to move our right foot down to a hover. So you're going to start to bring it down way down. And then inhale to lift it back up. Exhale, Bring your heel down to a hover. In how to live. Exhale to lower. Three more like that, Inhale. And exhale. Moving with your own breath and you can have a slight bend in your knee if that feels better. Good when you're done your last one just bring your knee back into your chest And then flex your right foot and cross it over the left thigh, So just underneath. I'm just coming to a figure four shape here. Keeping your right foot flexed to protect your knee. Think about moving your thigh away from you so you're not pressing it or pushing anything. Just visualize your thigh moving away from your body and notice how that kind of sensation feels. In your thigh and your hip. You can stay here or if you want a little bit more you can start to lift. Your left foot off the mat and grab the back of your thigh so we're still really early in our practice, So just be really mindful. Of how this feels in your body. Don't force anything. Listen to how this pose feels. Just go as deep as it feels right, So it may not be as deep as you usually go. Deep breath in. And then if you like, You can start to straighten the left leg. Just feeling the stretch in the back of your left leg. Again, You can keep it bent if that doesn't feel good. Flexing both feet, Pressing the left heel towards the ceiling if your leg is straight. Where your legs look like they're upside down. Four. Take a deep breath in. Take a long breath out, Slowly bend your left knee. Knee bring your foot down and bring the right foot down beside the left and then bring your arms by your side just start to windshield wiper your knees gently from side to side you can walk your feet mad distance apart if that feels better just really slowly moving your legs from side to side. And then we're going to move to the second side. So starting by keeping the right foot on the mat, Just hugging your left knee in. Good, Trying to keep your hips heavy, Shoulders grounded. Good, You can point and flex your foot. And then if you like you can start to straighten your leg by grabbing the back of your thigh. Being mindful of how this feels in the back of your leg. So you may have a slight bend in your leg. Again point and flex your foot you can make circles with your foot if that feels good. And then you can stay here or start to walk your hand up your leg or if you have a strap you can grab your strap and just bring it under your foot grabbing the strap Good. Stay here or if you like, Start to straighten the right leg. Bring your leg on the mat, Flexing your right foot, Pressing your heel away. So right leg straight and strong, Pressing down. Good, Being really mindful of how this feels in the back of your leg, Always backing out if it doesn't feel right in your body. Good, Your shoulders are lifted, But they're still away from your ears, So don't let them, You know, Come up towards your ears, Just allow them to drop. Take a deep breath in. Long breath out, Good, Slowly bring your shoulders down. And just pause here noticing how this feels. Start to bend. The right knee, Bringing your foot down, And hands by your side, Palms face down. I'm just going to start to move the left leg. So inhale here, Exhale to lower to a hover, Moving really slowly, And then inhale to lift. Exhale, Lower. Inhale to relax. Moving just like that with your own breath, Moving really slowly and mindfully, Keeping your foot flexed. You can have a slight bend in your knee, That feels better. Good, One more. Good, Now hug your knee back in. And then flex your foot, Bringing your ankle on top of the right thigh, Just coming to your figure four shape and just noticing how this feels on the side. And think about moving the left knee away from you. And stay here if this is enough. If you like, You can lift the right foot and grab the back of your thigh. And again, Just being mindful of how this feels on this side. So maybe on this side, You need to keep your foot down. Shoulders grounded. Your feet flex. Stay here or you can start to straighten your leg, Keeping your feet flexed, Pressing the right heel up towards the ceiling. And that's it, Guys. Slowly bring your foot down. Bring your feet flat on the mat, Mat distance apart and then windshield wiper your knees gently from side to side. When you're ready, Roll onto your left side in a fetal position using your bottom arm as a pillow. Just pause here for a few breaths, Noticing how your body feels. You And then come to a seat. So finding a comfortable seat. With your spine tall, Your neck straight, Chin parallel to the mat. Inhale to reach your arms all the way up, Palms touch overhead. And exhale, Bring your hands to your heart center. Get it. Bow your head to your hands and think of one thing that you're grateful for today. Inhale to reach your arms up. As you exhale, Drop the left hand on the mat and reach your right fingers towards the left side. So feeling the stretch on the right side of your body. Rounding your hips, Take a deep breath in. Long breath out. Good, Inhale, Come all the way back up and switch sides. Right hand down, Reach your left fingertips towards the right side. Rounding your hip. Deep breath in. Long breath. Inhale to come up, Exhale lean to the left Inhale, Come up. Lean to the right, Get moving really slowly. Inhale to come up. Lean to the left. Inhale to come up. And lean. All the way back up. Bring both hands on your left side and just bend your elbows and lean forward. Come back up, Switch sides, Both hands on your right side, Bend your elbows, Lean forward. Back to center and we're going to come to tabletop position. So finding tabletop, Your wrists under your shoulders, Knees right underneath your hips. Spread your fingers wide, You can keep your toes tucked. Come to the tops of the feet. Moving through some cat cows, Inhale, Drop your belly, Open up your heart, Look up. Exhale, Round your back, Tuck your tail, Lift it up. Inhale, Drop your belly, Open up your heart, Look up. Exhale round your back touch your tail looking up One more inhale. And exhale. Can't come back to table. Extend the right leg back, Keeping the toes on the mat to start. Just walk back and forth a few times, Noticing how this feels in your ankle, In the back of your leg. In your shoulders and in your wrists. Stay here, Flex your foot, Lift your heel up just to the level of your hips. And then again, You can stay here or extend the opposite arm forward, Your thumb faces up, And then pull your shoulder away from your ear. Good, Balancing table, Pull your belly towards your spine. You're looking straight down so the back of your neck is long. And then stay in stillness or moving with our breath. Inhale, Reach, Get long. Exhale, Round your back, Your knee and elbow under your body. Inhale to reach. Exhale, Round your back. Inhale, Reach, Get long. Exhale, Round your back. Good. Inhale, Reach, Get long. And then exhale, Come back to table. Bringing your left hand and your right hand together. On the back. As you inhale, Reach your left arm all the way up and then exhale to cross it under the right, Bringing your shoulder the left side of your head on the mat. This should feel really good in your left shoulder. So being really mindful that you're not pulling anything. Using your right hand in front of you, You're just going to open up your heart towards the right side. Here or if you like, You can start to bring your right foot to the side. Just bringing your foot. You can be on the inner edge or bringing your whole foot down on the mat. Good. You're trying to open up your heart towards the right side. Take a deep breath in. Long breath out, Making sure there's no pain or discomfort in your left shoulder, In your neck. Take a deep inhale. And exhale slowly come back bring your knee down press the right hand down as you inhale reach your left arm all the way up and then exhale bring it back down coming to tabletop position good inhale drop your belly open look up Exhale to round your back, Tuck your tail and look down. Inhale to cow pose. Exhale to catch. One more like that. Inhale. And exhale. Get this time extender. Left leg back, Keeping the toes on the mat to start. Just rock back and forth a few times. Notice how this feels in the back of your legs. In your left ankle, In your shoulders, In your wrists. And then coming back to center, Stay here, Or if you like, Flex your foot, Lift your heel up just to the level of your hips. And extend the opposite arm forward thumb faces up pull your shoulder away from your ear balancing table Good, Your right hand can stay down. Balancing doesn't feel right right now. Looking straight down, Belly to spine. Stay in stillness or inhale to reach. Exhale, Round your back knee and elbow under your body. Inhale, Reach, Get long. Exhale, Round your back. One more inhale. And exhale. Good inhale reach get long and then exhale bring your hand down your knee down coming back to table inhale reach your right arm all the way up as you exhale cross it under the left bringing your right shoulder, Right side of your head on the mat. Left hand can stay in front of you and help you open up your heart towards the left side. You can stay here or you can extend the left foot towards the left. Coming to the inner edge of your foot or you can come to the top of the foot if that feels good. Good. Using your right hand and your left foot to open up towards the left side. Take a deep breath in. Long breath out. One more inhale. And full exhale. Bring your left knee back down as you inhale. Lift your right hand all the way up. And then come back to tabletop position. Good, Bring your knees as wide as the mat, Big toes together. As you inhale, Drop your belly, Open up your heart, Look up. Exhale to round your back and move to Child's Pose. Good. Finding Child's Pose, Keeping your arms active, Spreading your fingers wide, Pressing your fingers to the mat, Actively pushing your hips back towards your heels and allow your forehead to rest either on the mat or on a block. Good, Your arms are active. Shoulders are soft. Take a deep breath in, Feel your body expand. And exhale, Soften and let go. Good, Slowly start to walk your hands towards the right side. You can bring your left palm on top of the right and just press your hips back towards your heels. Good. Take a deep breath in. Exhale all the air out. Slowly walk your hands back to center and all the way towards the left side this time. Maybe bringing your right hand on top of the left, Pressing your hips back. Take a deep breath in. And a long breath out. Good. Slowly walk your hands back to center. Come to table. Walk your feet forward. Good. Cross your ankles and then sit back. Into a comfortable seat. Sitting with your spine tall. Allow your hands to rest on your thighs or your knees. Just notice how your body feels. Soften your shoulders down your back. We're going to come into a twist so you can bring your right hand behind you. You can tense your fingers and use your arm like a kickstand to sit tall. Left hand to the outside of your right leg. Inhale, Sit tall. Exhale, Twist from your belly. Good. With every inhale, Spine gets long. With every exhale, You twist just a little bit more. You can have a slight tuck of the chin. The back of your neck is long and you can feel this twist in your neck. You can look over your right shoulder. Inhale, Sit tall. Exhale to twist. Good, Slowly come back to center, Switch sides, So left hand behind you, You can tent your fingers, Use your arm to help you sit a little bit taller, Right hand to the outside of your left leg. Inhale, Lengthen your spine. Exhale, Twist from the belly. You can tuck your chin if that feels good in your neck. You can look over your left shoulder. To leave a comment. Long breath out. Slowly come back to center. Bring your hands behind you and bring the soles of the feet to the mat. You can bring your feet back distance apart and just windshield wiper your knees from side to side. Good. And then bringing your feet on the mat. Hip distance apart and your hands behind you, Fingers pointing forward or back. And you can try this and see what feels better in your shoulders. We're going to move into a reverse tabletop And this may not feel good in your shoulder if it shoulders if it doesn't please don't do it. So you can start to inhale to lift your hips up just coming into a reverse table and moving your shoulders away from your ears and you can allow your head to just stay neutral looking up or you can let your head hang depending on that how that feels good inhale lift your hips up a little bit more breathing here, Being mindful. Of how this feels in your shoulders. Take a deep breath in. And then slowly bring everything back down. Walk your feet towards you, Hug your knees and give yourself a hug. Good. Maybe bring your forehead to your knees. And thank your body. Forward. Everything it does for you. For holding you. For moving you and healing you. And throw all the poses on and off the mat. Take a deep breath in. And a long breath out. Good. Keeping your left knee in, Extend the right leg long. And you can just sit here and hug your left knee and flex your right foot. And press your heel away, Pressing your right leg towards the mat. If you like, You can start to reach forward towards your right toes, Keeping your left knee bent. If you have a strap, You can bring a strap around your foot just under your toes and grab the strap and just fold forward. So grabbing anywhere on your leg that feels good. Get. You can stay here or if you like you can just bring your right arm around your foot, Left Sorry, Left arm around your leg, Right arm behind your back, And just clasp your fingers. Again, Folding forward. Remember that. Binding your arms around the head. Your left leg. Kids. Take a deep breath in. Long breath out. One more inhale. And exhale good slowly come all the way back up keeping your right foot on the mat start to lift um. . . Left foot on the mat. Start to lift the right leg off. Flex your foot. Sit tall. Deep breath in. And exhale bring everything back down and switch sides so extend the left leg long bring your right foot to the inside of your leg and you can sit here and just hug your knee in or you can bring your arms inside your right knee and just grab somewhere on your leg or a strap around your foot Okay, Just coming to a forward fold on the inside of your right knee. And your right knee wants to move away from you. See if you can really bring it towards your right shoulder. It stay here or if you come if you like you can come to your bind so crossing your right arm around the right leg and bringing your left hand behind you you can collapse your fingers Maybe your cat is giving you kisses on your arms. That makes this a lot easier. Take a deep breath in. And a long breath out. Slowly start to come out of the pose and then keeping your right foot on the mat, Start to lift the left leg up. Lengthen your spine, Sit tall. Deep breath in. And long breath out. Good slowly start to bring everything down we're going to come to a seat. And end in a comfortable seated position. So you may be seated. On a pillow with your legs crossed so you can come to kneeling. Find a comfortable seat, Sitting with your spine tall. Your neck straight, Your chin parallel to the mat. Off your shoulders, Down your back. Soften your gaze or close your eyes. Just come back to your breath. Taking a few moments to breathe. Allow your body to breathe naturally. And just take in the effects of your awareness. As you breathe here, Bring your awareness to the crown of your head, Very top of your head. Visualize a white light starting to feel down the crown of your head. Slowly moving down. And covering black. Moving down to your forehead, Softening as it moves through your body. Down to your eyebrows. Third eye. Down your eyelid. Can pause. Your cheeks, Your nose, All the way down to your lips, Your jaw. Your chin, Your neck. White light is moving down your shoulders. And your collarbones and your upper back. Visualize the white light moving down your arm. Down your torso, Your ribs, Your abdomen. Bring your hands and your fingers, Your belly and your hips. All the way down your legs. Your shins, Your ankles, Cover your feet and your toes. And as you sit. Covered in this light, Warm light. Visualize your body resting. On the line. Breathing naturally. This moment is right here, Right now. Take a deep breath in through your nose. Exhale all the air out. Let it go. More more just like that deep inhale. Full and complete exhale, Let it go. And slowly start to open some of this back to your body. Moving your fingers, Your toes, Your wrists, Your ankles. Maybe gently turning your head from side to side, Up and down. 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 and bow your head to your hands. And thank yourself for coming to your mat today, For spending this time for yourself, For your practice. Bring your thumbs to your third eye, The space between your eyebrows. May your thoughts be kind. Bring your 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 so much for practicing with me today. Namaste.