And just come to lying down,
Beginning to arrive here.
Allowing your body to feel heavy on the mat.
Starting to notice the areas of your body that are touching the mat.
And.
.
.
See if we can allow the mat to support you.
If you are on your back maybe you roll your shoulders under a little bit just to open up your heart Soften your gaze or close your eyes.
And begin to come to your breath.
Just notice how your breath feels without trying to change it.
Notice if it's fast or slow,
Deep or shallow.
And see if you can just follow the next inhale as it enters your nostrils.
And then follow the next exhale as it leaves your body through your nose or mouth.
And now starting by taking three cleansing breaths.
So take a deep breath in through your nose.
Open your mouth and sigh it out.
Let it go.
Two more just like that,
Deep inhale through your nose.
And exhale,
Sigh it out,
Let it go.
One more deep breath in.
And open your mouth,
Sigh it out and allow your body to feel really heavy and let go.
Now continue breathing deeply in and out of your nose or in your nose and out your mouth.
Throughout the practice you want to make sure that your breath stays deep and smooth.
At any point,
If you notice that.
The pose is constricting your breath or your breath feels choppy.
Maybe back out of the holes a little bit.
As you lie here,
Bring awareness to your body.
Scan from the crown of your head all the way down to your toes,
To your fingers.
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.
Just being mindful of that.
If anything,
I say any of the poses.
Don't feel right in your body.
Please don't do that.
Just come out of the pose and take a resting posture that works for you.
During the practice as we hold poses for time.
You want to make sure that you're feeling something.
But not paying for discomforts.
Always listening to your body.
What feels right.
Take a deep breath in.
Exhale all the air out.
Let it go.
And slowly start to bring some movement to your body.
And start to roll onto your left side in a fetal position.
So bending your knees and moving your props aside.
And coming to a fetal position,
Using your bottom arm as a pillow.
Just pausing here.
Noticing your breath.
And when you're ready,
Make your way to.
.
.
The Bullseye.
Sitting with your spine tall and if you have pillow or folded up blankets.
You can sit on top of that and they feel good to kind of tilt your hips forward a little bit so you can sit a little taller more comfortable If sitting cross-legged doesn't feel right,
You can come to a kneeling position.
And just begin to.
.
.
Settle into this pose.
Feeling your spine tall.
Feeling the areas of your body that are touching the mat.
Allow your hands to rest gently somewhere on your legs,
Relax.
Your shoulders soft down your back.
And then soften your gaze in the spot in front of you or close your eyes if that feels good.
And we're going to come to our breathing exercise today,
Which is box breathing.
And it's a four-part breath where you inhale.
Pause at the top.
Exhale and then pause at the bottom.
You each section is the same length so you can count the inhale maybe to a count of four.
Pause for a count of four.
Exhale.
Or count to four.
And then pause at the bottom.
We're gonna start together,
But.
.
.
And before we start just make sure that Again,
Your breath.
Is flowing comfortably.
So if this becomes restrictive.
.
.
Holding your breath.
Doesn't feel right.
Just breathe naturally in and out of your nose.
Making sure that more.
Always comfortable.
And we're going to start with a deep breath in through the nose.
Exhale all the air out.
Inhale.
Oh,
Is that the top?
Exhale.
Pause at the bottom.
Inhale.
Moment.
Exhale.
You can count quietly in your mind.
Making sure that each part is the same length.
Inhale Exhale,
Release.
In.
Home.
Fix now.
Keep going for a few more rounds at your own speed.
Again making sure that at any point if your breath Restricted or choppy or doesn't feel good.
Just come back to deep,
Long.
Breath in and out of your nose.
Do one more round at your own speed.
Now take a deep breath in through your nose.
Open your mouth and slowly,
Quietly sigh it out.
Let it go.
Notice your breath.
Notice how you feel.
And then when you're ready,
We're going to move into our first yin posture.
Which is child's pose.
So for child's pose you can Have your knees wide,
Big toes together,
Or if it feels better,
Your knees can be closer together.
You're going to start to walk your hands forward.
And bring your torso down towards the mat.
And for this one,
If you have.
.
.
A pillow or a rolled up blanket.
It may feel good to bring your upper body on top of your prop.
Wherever you are,
Make sure your forehead is resting on something.
So maybe you bring your forehead to a block.
Maybe to the mat.
And if you're on a bolster or pillow,
It may feel better to turn your head.
Towards one side.
F.
Doesn't feel good in your knees,
You can always bring a blanket under.
And between your thigh and.
.
.
Your calf.
Just make sure that your knees are comfortable.
So taking the first few moments here.
To release.
Find a pose where you can.
Really subtle.
And you're feeling the pose so you're and probably feeling this in maybe your hips,
Your thighs,
Your shoulders,
But make sure that This pose is really comfortable and you can hold it for a few minutes.
We're going to be here for About 5 minutes,
So taking the first few moments to really get settled and comfortable making any movements,
Adjustments.
Adjusting your props.
To get really comfortable here.
And when you find the place where you're feeling something,
But it's still very comfortable.
Let this come to stillness.
And come back to your breath.
Feeling your body expand as you breathe in.
And then pausing at the top,
Noticing that pause.
Before the exhale.
And as you exhale.
Feeling your body.
Settle.
And soften.
Breathing in,
Your body expands.
Pausing at the top.
Breathing out.
Your body feels heavy.
And grounded.
As if it's melting down onto the mat.
Notice if there's any part of your body that you're holding on to.
Maybe it's your jaw.
Mimic your fingers or toes.
That you can soften just a little bit more.
As we hold the pose.
You may notice that maybe your body is starting to open up.
A little bit.
Maybe you can push your hips back towards your heels a little bit more.
Or reach your arms forward a little bit more.
Maybe moving your props to come closer to the mat.
Or maybe you're.
.
.
You're great just where you are.
You don't need to make any adjustments.
Either way,
Come back to stillness and come back to your breath.
Feeling the next inhale.
Pausing at the top.
And softening with the next exhale.
As you hold this pose,
You may notice that your mind starts to wander.
Maybe thoughts or emotions start to come up.
And see if you can bring your awareness back to your breath.
Being really gentle and kind to yourself.
Just feeling the next inhale.
Pausing at the top.
And softening with the next exhale.
Noticing any urge to fidget or move.
Noticing if you're becoming impatient in this pose.
Noticing if the sensations are starting to become too strong.
In your body knowing that I'm not going to be here for too much longer.
Allowing yourself to sit.
With this feeling.
A few more breaths.
Knowing that this is going to change.
And to continue to focus on your breath.
As you stay here.
Take a deep breath in.
And a long breath out.
One more like that,
Deep inhale.
Full and complete exhale.
And slowly start to come out of the pose,
Moving really slowly and mindfully.
Start I'm out of the polls.
Coming to tabletop position.
So moving your props away if you have any.
Spreading your fingers wide,
Bringing your shoulders under your wrists.
Knees right underneath your hips.
Or come to the tops of the feet.
Looking straight down so the back of your neck is long.
And then just pausing here.
Noticing any effects of the child's pose.
In your legs and your hips and feeling a rush of energy in your head.
And then taking a few cat cows with our breath.
So as you inhale.
Drop your belly.
Exhale to round your back,
Tuck your tail,
Look down.
Moving slowly with your own breath,
Inhale,
Drop your belly,
Open up your heart to cow pose.
Exhale to round your back,
Tuck your tail.
Cat Pulse.
Good,
One more like that,
Inhale.
And exhale.
Okay,
Come back to tabletop and we're going to move to.
.
.
Throughout the needle here.
So same in the other side.
Tabletop or you may choose to bring your knees a little bit wider big toes together and as you inhale reach your left arm all the way up towards the ceiling and then cross it underneath the right and bring your left shoulder and left side of your head on the mat or maybe on a pillow if that feels better.
So if the mat feels too far away you can bring the side of your head on a pillow or folded up blanket.
Allowing your shoulder,
Your left shoulder to be heavy towards the mat.
And just being really mindful that this should feel really comfortable in your shoulders.
If there is any.
Injuries any type of discomfort here or you feel any pain in your shoulder or your neck.
You can come back to child's pose.
Or to a seat.
If you're in thread the needle,
Your right hand can rest gently on the mat in front of you.
You can bring your right palm on top of the left.
Just gently press it away from you.
Deepening the stretch a little bit.
So we're not going to be here for too long.
Just breathing into this,
This should feel again really comfortable.
Really nice stretch in.
Your shoulder.
Making sure there's no pain in your knees,
In your lower back.
Soften your gaze and close your eyes.
Take a deep breath in through your nose.
Exhale all the air out.
Let it go.
One more inhale.
And exhale all the air out.
It bring your right hand on the mat if it's not there already slowly push yourself up Reach your left arm all the way up towards the ceiling.
And then come back.
Hands.
On the mats.
Bring your knees under your hips if they're not there already.
Spread your fingers wide.
As you 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,
Cow pose.
Exhale to round your back,
Tuck your tail,
Catch your breath.
One more inhale.
And exhale.
Good now getting ready for the second side so knees can stay under your hips or you can bring them a little bit wider on the mat big toes together and then press the left palm on the mat as you inhale reach your right arm all the way up and then cross it under the left.
Bringing your right shoulder and right side of your head on the mat.
Or you can rest your head on a pillow if that feels better.
And just finding a place where this feels comfortable in your shoulder.
So depending how your body feels today,
This side may feel different.
Soon.
Don't expect to do the same thing.
Maybe this side doesn't feel right.
Your left hand can stay on the mat or you can gently bring your left palm on top of the right.
And press it away from you,
Deepening the stretch in your right shoulder.
Making sure that your neck is completely comfortable Then breathing into this pose,
Feeling the stretch deepen as you breathe in.
Pausing at the top and then exhaling to soften and let go.
Take a deep breath in.
Exhale all the air out.
One more deep inhale.
Full and complete exhale,
Let it go.
Bring your left hand on the mat if it's not there already.
Press yourself up as you inhale.
Reach your right arm all the way up towards the side.
And then exhale bring your head down come back to tabletop position.
From here,
You're going to make your way to your belly.
So whatever that looks like for you.
It doesn't have to be graceful.
And just moving really slowly and mindfully.
Coming all the way down to your belly.
You can bring your elbows to the side,
Slack your hands.
And bring your forehead down to your hands.
So this is a really gentle back bend.
And just noticing how this feels,
So maybe walk your feet wider.
Or closer.
Maybe gently shaking your hips from side to side,
Noticing how this feels in your lower back.
In your shoulders,
In your mid-back.
Our next posture is Sphinx pose.
So.
When you're ready,
I'm going to start to bring your forearms down on the mat.
So try to bring your elbows right under your shoulders.
Pressing your palms down.
And This may be too much on your lower back.
Again,
If your feet are wider on the mat,
It's a little bit easier on your lower back.
You can try moving your feet closer or further apart.
And noticing how that changes the feeling in your lower back and just finding the place where it feels good.
So finding a place where This feels good.
Right in your lower back,
Making sure there's no sharp pain or discomfort.
Making sure that goodbye feels comfortable.
So if this doesn't feel right,
Just come back to stacking your hands and bringing your forehead to your hands.
So this is Crocodile Pose.
It's also a backbend.
Finding the place where he is right.
Now if you want to use a prop,
You can always bring a pillow.
Or a bolster.
Under your ribs.
And this may help you settle and let go a little bit.
You want to find a place where you can hold this pose.
Why?
A few minutes we're going to be here for about seven minutes.
Things go,
So taking the first few moments to just be comfortable.
And grounded.
Making sure there's no pain or discomfort in the lower back.
Making sure your shoulders are soft away from your ears.
And hold your head up comfortably.
Or you can maybe grab and bring your forehead onto a block or two.
And when you find.
.
.
Your pose when you find a place where.
.
.
Feel comfortable.
Come to stillness.
Resisting the urge to.
.
.
Moon and just coming to your breath.
Feeling your body expand.
As you breathe in.
And soften as you breathe out.
Notice any thoughts.
And feelings starting to come up.
Without judgements.
Very kindly and gently bring your awareness back to your breath.
Back to this moment.
Allowing yourself to be here.
So we've been here for a few minutes now.
And you may notice that The sensations in your body have shifted a little bit.
Maybe this is becoming too much.
Much to hold in your shoulders or in your lower back.
Maybe you want to move back to crocodile,
Stacking your hands and bringing your forehead to your hands.
Or maybe your body needs a little bit more.
Maybe you want to go a little bit deeper into the pause.
And if that's the case.
.
.
We can Let me walk your feet closer together.
And notice how that feels.
Maybe you want to move into seal pose.
And you can start to lift your elbows up.
Walking your hands forward.
Wider maybe off the mat.
Come into seal pose.
Again adjusting your props.
And finding a place where you can land in stillness.
You So we can be in Crocodile,
In Swinks,
Or in Seal.
And maybe move into a pose and.
.
.
You decide to move back.
Wherever you land,
Accept that that's where you are.
At this moment.
And come back to stillness.
Come back to your breath.
Pausing at the top of your inhale.
Before you let all the air out and soften a little bit more into the pose.
I'm gonna be here for about a minute longer.
So as you notice your mind starting to wander,
Or or becoming impatient.
Tell yourself that this is not permanent.
Allowing yourself to be here in this moment.
For a few more breaths.
Take a deep breath in.
.
.
Open your mouth and slowly and quietly sigh it out.
Let it go.
Okay,
Slowly start to make your way out of the pose,
Just moving through.
Really slowly,
Mindfully.
Moving your palms aside.
And stacking your hands and bringing your forehead onto your hands just gently shaking your hips from side to side It may feel good to bend your knees and windshield wiper your feet.
From side to side.
Letting that tension leave.
Your lower back and your spine.
And forget.
It may feel good to.
.
.
Come to your hands and knees.
Welcome to Tabletop.
Pausing in tabletop with your wrists under your shoulders,
Knees underneath your hips.
And just gently making circles with your hips.
In one direction.
And then the other It may feel good to make figure eights with your hips here.
Maybe it feels good to come to cat and cows,
Just noticing any movement.
That feels good in your spine.
After.
Holding a backbend for a little while.
When you're ready,
Bring your knees together and sit back on your heels.
Coming to a comfortable seat,
Allowing your hands to rest on your thighs or on your lap Soften your shoulders down your back.
Feel your spine get long as you breathe in.
And soften your jaw and your shoulders as you breathe out.
Soften your gaze and close your eyes.
And just pause here.
Noticing how your body feels.
When you're ready,
Slowly release.
Walk your knees forward.
Come to a seat.
Bring your feet flat on the mat in front of you.
Bring your hands behind you.
Your fingers can point forward if that feels good.
Walk your feet back distance apart.
Just gently hold Rock your knees from side to side.
Come back to center.
Walk your feet.
Together and close to you.
And give yourself a hug.
So grabbing your knees with your elbows.
Maybe bring your forehead to your knees and just pause here.
Thanking your body.
For everything it does for you,
For all the poses on and off the mat.
When you're ready,
Slowly make your way to your back.
And if you have props you can bring them close by so you can reach them if you need them.
Coming to your back.
Keeping your knees bent to start knees,
Feet flat on the mat.
Just see if you can maybe lift your hips up and tuck your tail under and round your lower back.
Feeling your spine.
Long on the mat,
Feeling your mat supporting you.
Your body.
You can bring your hands gently on your body.
Inhale,
Feel your belly and your ribs expand.
And then pause at the top.
If that feels good.
Hold for as long as it feels comfortable in your body.
And then as you exhale,
Feel your body settle.
On the mat,
Feel heavy.
Good morning.
You can stay here and breathe.
If you like,
You can move into supported bridge.
Walking your feet maybe hip distance apart maybe a little bit closer to you you're going to start to lift your hips up if you have a pillow or a block or a bolster you can bring it under your hips just make sure it's on either the lowest height or the medium height.
Make sure you're not using the highest height of your block.
Bye.
Making sure your block or pillow is supporting your hips and it's not under your spine.
So you want to make sure there's no pressure.
And in your lower back.
And then you can start to.
.
.
Maybe roll one shoulder under and then the other.
If you don't have any props you can keep your lower back grounded on the mat.
And just rolling your shoulders under,
Feeling your heart opening.
Your arms by your side.
Your neck is neutral.
Feel your body expand as you breathe in.
Paws at the top.
And exhale all the air out.
Few more breaths.
Noticing the pause the top of your inhale.
You before you start to exhale and let it go.
If you're in supported bridge,
Slowly lift your hips up,
Move your prop away,
And just come back down,
Grounding your lower back.
Wherever you are,
Maybe start to walk your knees gently from side to side.
Good,
Massaging your lower back.
And we're going to come to a supine twist,
A twisting posture.
So if you want to cross your legs,
You can cross the right leg over the left and lift your hips up towards the right side and let your knees fall towards the left.
Okay,
So if crossing your legs doesn't feel right.
You can just stack your knees and allow your knees to fall towards the left side.
You can bring a pillow or block under.
Your legs if they're not reaching the ground.
Wherever you are,
Make sure your shoulders are grounded.
Reach your arms to either side,
You can reach your arms overhead.
Maybe reach down with the right hand.
And grab.
Your fight.
Your toes.
Heaven too.
Cat holding its tail.
Maybe you turn your head to the right at this moment.
And then soften your gaze,
Close your eyes.
Breathing deep.
Being aware.
Your breath.
As it moves in and out of the body.
Noticing as we come towards the end of our practice.
Letting go.
From here.
Thanks.
Or two to the fifth.
To the rest of your day.
See if you can allow yourself to be here.
For the rest of the video.
Let's practice.
Continuously guiding your awareness to your breath.
To the best woman.
Take a deep breath in.
Come on right now.
And exhale slowly start to let go of your foot if you're holding on to it Come back to center.
Uncross your legs.
Bring your feet flat on the mat and just pause here.
Feeling your spine supported by your mats.
And then moving to the second side,
So if you want to cross your legs,
Left leg over the right,
Lift your hips up towards the left side and let your knees fall towards the right.
Maybe bringing a prop under your legs and your thighs.
And adjusting your arms in a way that you can ground your shoulders.
Maybe turn your head to the left.
Maybe reach down with your left hand and grab your foot,
Your toes.
And then come back to stillness.
Welcome back to your breath.
Feeling your body expand.
As you breathe in.
And soften into the pores as you breathe out.
Take a deep breath in.
And a long breath out.
Slowly let go of your foot if you're holding on to it.
Bring everything back to center.
Uncross your legs if they're crossed.
Again,
Pausing here for a breath or two.
We're going to get ready for our final resting posture,
Shavasana.
So let me feel good to maybe hug your knees in.
Maybe rock your knees from side to side,
Maybe make circles with your knee in one direction and then the other.
Any movement that helps you release any remaining tension in your body.
And when you're ready,
Make your way into Shavasana.
Corpse pose.
Ahem.
So grabbing any props.
Or layers you need.
It may feel good to bring a bolster under your knees.
Or maybe you come back to.
.
.
Supported fish.
You can Maybe bring your bolster pillow on top of a block.
And just allow your spine to rest on top of the poster.
Letting your shoulders spill off towards the mat.
Making sure your head is supported you can extend your legs long you can bring the soles of the feet together You can have your knees bent,
Feet flat on the mat.
Letting your feet be mat distance apart and allowing your knees to fall inwards.
Wherever you are,
Your arms by your side,
Palms face up,
Fingers gently curled in.
Soften your jaw.
Allow your tongue to fall away from the roof of your mouth.
And often the muscles of the face and your eyelids,
Allowing your eyes to gently close.
Scan from the top of your head.
All the way down to your fingers and toes.
And just notice if there's any part of your body that you can soften and let go of just a little bit more.
Allow your body to rest here.
Breathe naturally and take in the effects of your breath.
Take a deep breath in.
One more just like that.
Deep inhale.
Full and complete exhale,
Let it go.
Slowly start to bring some movement back to your body.
Moving your fingers,
Your toes.
Your wrists and your ankle.
Maybe gently rock your head from side to side.
When you're ready,
Bend one knee and then the other.
And being really mindful of your props,
Slowly moving them apart aside.
And roll on to your right side.
In a fetal position using your bottom arm as a pillow.
The fetal pose after corpse pose reminds us that after every ending there's a new beginning.
When you're ready,
Slowly make your way up.
To a comfortable seated position.
Sitting with your spine tall,
Your neck straight,
Chin parallel to the mat.
Soften your gaze or close your eyes.
You 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 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 so much for practicing with me today.
Namaste.
