Slow Mobility For The Whole Body

Thirty minutes of slow, exploratory movement for the whole body. No long holds and no complicated shapes; just simple, continuous motion to loosen the joints, wake up the spine, and ease stiffness from head to toe. Expect gentle rolls, stretches, and mobility work for the neck, shoulders, spine, hips, and legs, all at an unhurried pace that gives each part of the body time to soften and respond. A good practice for mornings, after a long day of sitting, or any time the body feels stiff and slow. Suitable for all levels, including complete beginners. No props needed; a mat and a little floor space are enough.

Music: "Almost in F" by Kevin MacLeod (incompetech), licensed under Creative Commons By Attribution 4.0.

Transcript

So finding a comfortable seat on your mat. Sitting tall. Your spine straight. 10 parallels to the math. Soften your shoulders, Down your back. Soften your gaze or close your eyes if that feels good. Let your hands rest gently somewhere on your legs, Your lap. And just begin to arrive here. Feeling the mat under you. Start to bring your awareness to your breath. Just noticing how your breath feels without trying to change it. See if it's fast or slow, Deep or shallow, Quiet or loud. Now take a deep breath in through your nose. And open your mouth and slowly and quietly sigh it out, Let it go. Two more like that, Deep inhale through your nose. And sigh it out through the mouth. Let it go. And exhale, Sigh it out slowly, Quietly. Let it all go. Now continue breathing deeply in and out of your nose if that feels good. And bring your awareness to your body. Scanning from the tips of your toes all the way up. Tips of your fingers all the way up to the crown of your head. Just noticing how your body feels, 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 today. Just be mindful of that. As always, If anything I say doesn't feel right in your body, Please don't do it. Just come out of the pose and take a resting posture that works for you and then join me when you're ready. And finally, Bring your awareness to. . . Your mind. Notice if your mind is busy or quiet. It's scattered. Focus. Just notice it. Notice any thoughts. The feelings, Emotions. Anything coming up. Without trying to change it, Without judgment. Without being hard on yourself. Just know that. Take a deep breath in. And with the next exhale, See if you can set all of that aside. And just come back. To your breath, To this moment. When you're ready, Bring your hands by your side. As you inhale, Reach your arms all the way up, Palms touch overhead. And then exhale to bring your hands to your heart center. Bow your head to your hands and think of one thing that you're grateful for today. Inhale to reach all the way up. Exhale, Hands to your heart. One more inhale. And exhale, Bring your hands to your heart center. Good. And then from here, Starting to. . . Move your props away if you haven't. And then come to your hands and knees. Coming to a tabletop position. So finding your hands and knees, Spread your fingers wide, Wrists under your shoulders, Knees right underneath your hips. You can keep the toes tucked if that feels better in your knees or come to the tops of the feet. Pull your belly towards your spine, Looking straight down so the back of your neck is long. Good, Pausing here. And tabletop. And then moving with our breath through some cat cow. So as you inhale, Drop your belly, Open up your heart, Look up. Then 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. Cat pose. Good, One more inhale And exhale. Again, Come back to tabletop. And then from here, I extend the right leg back, Keeping the toes on the mat to start. You're just gonna rock back and forth a few times, Just noticing how this feels in your ankle, In the back of your leg. In your wrists, In your shoulders. And then coming back to stillness, You can stay here. Or if you like, Flex your foot, Lift your heel up just to the level of your hip. Good. You can stay here or extend the opposite arm forward coming to plank. Balancing table and then roll your left shoulder away from your ear. Good. Pausing here, Still looking down. You can stay here or if you like, Inhale, Reach your fingers forward, Press your heel back. As you exhale, Round your back, Bring your knee and your elbow under your body. Inhale to reach, Get long. Exhale to round your back. One more inhale. And exhale. Good, Inhale, Reach. And then exhale. Come back to tabletop, Bring your knees as wide as the mat, Big toes together, Push your hips back towards your heels, Coming to child's pose. So in this child's pose, Extend your arms forward, Keep it active, So pressing your fingertips to the mat, Pushing your hips back, Your elbows are probably lifted. But allow your head to soften and land your forehead either on the mat or on a block. Latting your shoulders. Move away from your ears. Good. You're actively pressing your hips back towards your heels. They're not necessarily touching. Deep breath in. Long breath out. Good, Slowly come back to tabletop. Bring your knees under your hips, Wrists under your shoulders, Spread your fingers wide. And then from here, Extend the left leg back, Keeping the toes on the mat, Just rock back and forth. Again, Just noticing how this feels in your body. And come to stillness. Stay here or if you like flex your foot, Lift your heel up just to the level of your hips. And if you like, You can extend the opposite arm forward, Thumb faces up, Pull your shoulder away from your ear, Belly to spine balancing table. You can stay in stillness or inhale, Reach, Get long. Exhale, Round your back, Knee and elbow under your body. Inhale to reach. Exhale, Round your back. Inhale, Reach. And exhale. Inhale, Reach, Get long. And exhale, Come back. To tabletop, Bring your knees as wide as the mat, Big toes together, Push your hips back towards your heels. Coming back. Your child's pose. Good, Take a deep breath in. And then as you exhale, Start to walk your hands towards the right side of your mat. You can bring your left hand on top of the right and just press your hips back. Feeling the stretch on the left side of your body, Allow your head and your shoulders to be soft, Comfortable. Maybe bring your head down to a block or to the mat. Breathing deeply, Feeling your body expand as you breathe in. And soften and let go as you breathe out. Slowly walk your hands back to center and all the way towards the left side this time and maybe bring the right hand on top of the left hand Pressing your hips back, Feeling the stretch on the right side of your body. Deep breath in A long breath out. Slowly come back to center. Come back to table and then walk your hands forward. Inhale to drop your belly, Open up your heart, Look up. Exhale to tuck your toes, Push your hips up and back, Coming to downward facing dog. So first downward dog of our practice. It may feel a little tight. You may want to walk your dog bending one knee and then the other. Yes. Or bend your knees a lot and stay in stillness, Pushing your hips up. Pressing your fingers, The palms of the hands to the mat. Shoulders away from your ears. Your spine long. Your head heavy. Maybe not your head. Yes. Shake your head. No. Good. Take a deep breath in. Exhale all the air out. Good. From here, Step the right leg forward and then drop the back knee. So coming to a low lunge. Good. Adjust your legs. Make sure the front knee is right over your ankle. And you can walk the back knee back. You can pad your left knee. And you can keep the toes tucked if that feels better or come to the top of the feet. Good, From here you can bring your fingertips to the mat or hands on your blocks and open up your heart to the front. Feeling the stretch in your hips and the top of your left thigh. Making sure the front knee is over your ankle. Deep breath in. And long breaths. Good. Inhale here. As you exhale, Pull your hips back, Straighten the right knee, Flex your foot, And then lean towards your leg. Good. Feeling the stretch in the back of your leg. Inhale to come forward, Open up your heart. Exhale, Pull your hips back, Straighten your leg, Flex your foot, Lean forward. One more like that, Inhale. And exhale. Inhale to come forward. Back to your lunge good and then we're going to come into a twist so plant the left palm down and then you can bring the right hand on top of your right thigh and just gently press it away coming into a twist Back in your shoulders, Opening up your heart towards the right side. Stay here or if you would like you can reach your right arm up. Good. You can look up towards your thumb. If you like, You can tuck the back toes and start to lift your knee up, Pressing your heel away. Then check the front knee, It wants to open up and move away from you. See if you can bring it towards your body. Take a deep breath in. Exhale to hold. One more inhale. And exhale slowly, Bring your hand down, Your knee down if it's lifted, And then step back to tabletop. Inhale, Drop your belly, Open up your heart, Look up. Exhale to tuck your toes, Push your hips up and back, Downward facing dog. Again, Stay in stillness, Or if it feels good in your body, You can move, Bending one knee and then the other. When you're ready, Step the left foot forward, Drop the back. Knee coming to your lunge on the second side adjust your stance, Make sure the front knee is over ankle. You can keep the back toes tucked, Make sure your back knee. Is comfortable and then when you're ready hands on blocks or fingertips on the mat open up your heart feeling the stretch on top of your right thigh and your hips. Shoulders soft, Jaw soft. And just breathe. Now deep breath in. As you exhale, Pull your hips back, Straighten your left leg, Flex your foot, And lean forward. Inhale, Come forward, Open up your heart. Exhale, Pull your hips back. Lean towards your leg, Flex your foot. One more, Inhale back to your lunge, Open up your heart, Maybe look up. And exhale, Pull your hips back, Straighten your leg, Lean forward. Good. Come back to your lunge. We're going to move into our twist. So right hand on the mat or on a block. And can bring your hand on your left thigh and using your hand, Just twist towards the left side, Stacking your shoulders. Stay here or you can reach your left arm up. Stacking your shoulders. Good. Maybe look up towards your thumb if that feels good. If you like, Tuck the back toes, Press your heel back and lift the back knee up. Check the front knee, Make sure it's still over your ankle and moving towards your body. Good, Take a deep breath in. Exhale here. One more deep inhale As you exhale, Slowly bring everything back down, Drop the back knee. Come back. To tabletop position. Inhale, Drop your belly, Open up your heart, Look up. Exhale to tuck your toes, Push your hips up and back, Downward facing dog. Yeah. So staying in stillness or again, Walking your dog, Just notice. How your body feels. From. The beginning of the practice from the first down dog we did. Take a deep breath in through your nose. Open your mouth, Sigh it out. Slowly you start to walk your hands back towards your feet. Coming to a forward fold in the back of your mat. Feet hip distance apart or wider. And bend your knees a lot so you can bring your belly on top of your thighs. Fingertips can stay on the mat. You can bring your hands on top of blocks. You can grab opposite elbows if that feels good You can stay in stillness or you can start to bend one knee and then the other, Rocking your upper body from side to side. Let your head be heavy. And just feel this release in. Your spine. Again. Your shoulders and your upper back. In your lower back making sure there's no pain or discomfort in the back of your leg. So you can bend your knees as much as you need. Good, Inhale, Come all the way up, Reach up, Palms touch overhead. And as you exhale, Bring your hands to your heart center. Good, Pausing in Mountain. Soften your shoulders down your back, Feeling your feet grounded. Inhale, Reach all the way up. Exhale, Bring your hands to your heart. Inhale to reach up. Exhale to fold forward, Over your thighs. Bring your hands to your shins, Halfway lift, Inhale. Fold forward as you exhale. Inhale, Come all the way up, Reach up, Palms touch overhead. Exhale, Hands to your heart center. Inhale to reach up. Exhale, Fold forward, Bend your knees a lot. And see your shins halfway lift. Thank you. Fold forward as you exhale. Good, Next inhale, Come all the way up, Reach up, Palms touch overhead. And exhale, Bring your hands to your heart center. One more like that. Inhale to reach. Exhale, Fold forward. Can see your shins halfway lift. And fold forward. Inhale, Slowly come all the way up, Reach your arms up, Palms touch. And exhale, Bring your hands to your heart. Pause here. Come back to your breath. Inhale to reach up. Exhale, Fold forward, Bend your knees. Bring your hands to your shins, Halfway lift, Inhale. Fold forward as you exhale. Bring your hands to the mat, Fingertips just in front of you, And then heel toe, Heel toe your feet. Mat distance apart or wider. And then maybe allow your toes to fall out. So we're going to come into a squat. And when you bend your knees, You want to make sure your knees are moving towards your toes. So adjust your feet as you need. And you can just bend your knees halfway, Bringing your elbows on top of your thighs, Your hands together, And then lengthen your spine and you can look down. So this is option one. If you want, You can move into your yogic squat. So bending your knees a lot, Bringing your hips down, Elbows inside your knees, And then maybe pressing your knees up, Making sure your knees are comfortable. And there's no pain or discomfort. You can always grab a block and sit on top of a block. This is the same pose, It's just supported with a block. Wherever you are, Lengthen your spine, Allow your shoulders to soften, Soften your jaw. Soften your gaze, Come back to your breath. Deep breath in. Long breath out. One more in. And exhale. When you're ready, Slowly, We're going to make our way to a seat. So however feels right for you. If you're in a squat, You can bring your hands behind you and sit down. Or you can just bend your knees, You can move to downward dog and then drop your knees, Come to a seat, Whatever feels right in your body. Just coming to a seat. And we're going to bring the soles of the feet together. And you can walk your feet as far away as you need or closer to you. And just grabbing your ankles, Your toes. To start to rock your knees up and down, Get seated butterfly, Like you're flapping your wings like a butterfly, Just noticing how this feels. And your inner thighs. Sitting tall. Just tuck out the chin so the back of your neck is long. Shoulders down your back. Good. Again, Making sure your knees are comfortable. There's no pain or discomfort. And then coming to stillness, Pausing here. Or if you like, You can start to. . . Lean forward and think about bringing your heart towards your feet. So instead of rounding, Think about lengthening your spine and leaning forward. And this may mean that you're not folding forward too much. Wherever you are with every inhale, Lengthen your spine. Take every exhale, Hinge from the hips, Maybe move a little bit closer to your feet. Allowing gravity to pull your knees down. Get it. Deep breath in. Long breath out. And from here, Come back up. You can extend your legs long. You can bend one knee and then the other. Just shaking it out, Letting it go. Now we're going to come into a twist. Having your right leg long, Bend the left knee and bring your foot to the outside of your leg. So you can stay here or you can bend the right knee as well and just come to a seat. Right knee bent, Your left foot to the outside of your thigh and you can sit tall here and hug your left knee with your right elbow. So just hugging your knee in, Inhale to sit tall and exhale pull your knee towards you to twist. Good. You can bring your left hand behind you. Use your arm to sit a little bit taller as you inhale. And then pull your knee towards you and twist a little bit more as you exhale. You can look over your left shoulder if that feels good in your neck. You can slightly tuck your chin, Feel the stretch. In the right side of your neck, Shoulders soft. Inhale to sit tall. And exhale to release. Slowly come back to center. Good. Bring your feet forward, Knees bent, Feet as wide as the mat, And just gently windshield wiper your knees from side to side. It's. . . And then moving to the second side, So. Left leg long, Bring your right foot to the outside of your knee. You can be here, Or if you like, You can bend your knee and just sit with your right foot to the outside of your left thigh. Wherever you are, Make sure your hips are grounded. You can bring a pillow to help you sit tall. Good, And then hook your left elbow to your right knee. And use it to sit a little bit taller. Good. Pulling your knee towards you, You're going to twist towards the right side this time. Right hand can come behind you, Use your arm to sit a little bit taller as you inhale. And then twist a little bit more as you exhale. And look over your shoulder if that feels good, And your neck, You can touch your chin. Feel the stretch in the back of your neck. Inhale to sit tall. Exhale, Twist from your belly. Slowly come back to center and again extend your legs long. And shake it out, You can bring your hand. Feet mat distance apart and just gently windshield wiper your knees from side to side, Letting it go. Good and then from here we're going to come to a seat so we're going to end in the seat where we started. If you want to move into Shavasana instead, You can. Just going to sit in meditation or lie down, Whatever feels comfortable for a few minutes. Wherever you are, Soften and let go of anything you're holding on to. Scanning from the crown of your head all the way down to your fingers and your toes. Just noticing if there's any part of your body that you're holding on to that you can soften and let go. Your spine is straight. Shoulders are soft, Hips are heavy. Soften your jaw, Allow your tongue to fall away from the roof of the mouth. Soften the muscles of the face, Your eyelid, Letting your eyes to gently close. And then allowing your body to just breathe naturally. Come back to your natural breath. Taking in the effects of your practice. Take a deep breath in. And a long breath. Want more like that? Deep inhale. Full and complete exhale. Let it go. Slowly start to bring some movement to your body, Your fingers, Your toes, Your wrists, Your ankles. Maybe gently moving your head from side to side. If you're lying down, Slowly make your way up to a comfortable seat, Sitting with your spine tall. Bring your hands by your side, Inhale to reach 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, 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.