It's beginning to arrive here in child's pose.
Allow your shoulders to be soft.
Your hands resting gently on the mat.
You can stretch your arms forward or just let your.
.
.
Elbows rest.
Wherever it feels comfortable.
Making sure.
Your head is heavy and comfortable.
And then soften your gaze or close your eyes if that feels good.
And really allow your body to settle here Bring awareness to your breath.
Just notice how your breath feels.
See if he can.
.
.
Deepen your next inhale.
Feel your body expand as you breathe in.
And lengthen the next exhale.
So let it move out of your body really slowly,
Quietly,
Gently.
Continue breathing deeply in and out of your nose if that feels comfortable.
With every inhale,
Feeling your body expand.
With every exhale see if you can soften.
And let go.
Allowing your mat to hold you.
Feeling grounded and comfortable.
As you breathe here,
Bring your awareness to your body.
Just notice.
How your body feels today.
Notice if there's any part of your body that maybe feels a little tight or sore.
May need a little bit more love during practice.
And just be mindful of that.
If any of the poses today don't feel right in your body,
Please don't do them.
Just come out of the pose and take your resting posture that works for you it may be child's pose maybe seated In the end,
We hold the poses for A few minutes.
And what you want to do is move to.
Your edge So move to a place where You can feel the pose.
But you have a little bit more room in your body.
And then come to stillness and allow your body to really settle and soften.
And allow gravity.
To do the rest of the work.
Your body will start to open up as you hold the pose for time.
You may notice that you can move a little bit deeper into the pose.
And so.
.
.
You may feel that you may be able to move your prop away.
Lower your body a little bit closer to the mat here.
And if you move deeper into the pose and it doesn't feel right,
Just move back.
Always listening to your body.
Making sure.
You're not holding any pain or discomfort.
You may feel a little dull,
Aching sensation.
But no sharp pain.
Take a deep breath in.
Feel your body expand.
Then open your mouth and slowly and quietly sigh it out.
Let it go.
Let your body settle and get heavy.
One more like that.
Deep inhale.
And exhale quietly,
Slowly.
Let it go.
And slowly start to.
.
.
Come onto your hands and knees.
So moving out of the pose,
Coming onto your hands and knees.
Maybe tapping the tops of the feet.
To the mat to let that go And just coming to tabletop.
So spread your fingers wide,
Wrists under your shoulders,
Knees underneath your hips.
If it feels better to keep your toes tucked here,
Do that.
Make sure you pat your knees.
If you need.
And then pull your belly towards your spine,
Shoulders away from the ears.
You're looking straight down.
We're just going to move through some cat cows.
Inhale to drop your belly.
Open up your heart.
Look up.
As you exhale,
Round your back,
Tuck your tail,
Look down.
Good.
Inhale.
Draw up your belly.
Open up your heart.
Look up.
Cow pose.
Exhale to round your back,
Tuck your tail,
Look down.
One more like that.
Inhale.
And exhale Good.
From here,
Start to walk your hands forward and tuck your toes under and push your hips up and back,
Coming to downward facing dog.
So we're not going to hold this for too long.
Maybe pedaling your feet,
Bending one knee and then the other.
Just noticing how.
Your ankles,
Your legs,
Feel after that first.
Child's Pose.
Let your head feel heavy.
Maybe not.
Your head yes.
Shake your head no.
And then from here,
Bring your feet a little bit wider.
So a little bit wider than hip distance.
And start to walk your hands back towards your feet,
Coming to a forward fold.
So coming to a dangling position here.
Bend your knees a lot so you can bring your belly onto your thighs.
And then you can allow your fingertips to rest on the mat.
You can bring your hands to blocks.
Or you can grab opposite elbows here if that feels good.
Bending your knees a lot and allowing your shoulders and your head to be heavy.
Allowing your spine to lengthen here.
And gravity,
Pulling your head,
Your shoulders,
Your upper back.
And you should feel a really nice Decompression here.
Bend your knees as much as you need.
Making sure there's no pain in your hamstrings.
We're not gonna be here for too long.
But see if there's any part of your body that you're holding on to that you can soften and let go of.
Notice how this feels in your upper back,
In your lower back.
In your neck,
In your shoulders.
Take a deep breath in.
And a long breath out.
Good.
Bring your hands to your shins.
As you inhale,
Lengthen your spine,
Halfway lift.
Okay,
Exhale,
Fold forward over your thighs,
Bend your knees.
Two more like that.
Inhale,
Halfway lift.
Lengthen your spine.
You're looking straight down back of the neck long.
Exhale,
Fold forward over your thighs.
Just one more inhale.
Exhale,
Fold forward over your thighs.
From here,
Bring your hands to the mat.
Just start to walk your hands forward,
Coming back to your downward dog.
And then slowly,
Gently drop your knees down to the mat,
Coming back to your tabletop.
Position.
Good.
From here,
You can sit back onto your heels,
Sitting and kneeling.
You can sit on top of a block if that feels better in your knees.
And just allow your hands to rest somewhere on your thighs or on your lap.
Inhale to roll your shoulders up towards your ears and down your back.
Good.
Sitting with your spine tall,
Your neck straight,
Chin parallel to the mat.
Soften your gaze or close your eyes here.
And just notice how your body feels Letting go.
Those first few poses,
Movement.
Allowing your body to settle here Take a deep breath in.
Exhale all the air out.
Let it go.
And then slowly start to come to a seat with your legs extended long.
We're going to come to a seated.
Forward fold.
You may want to sit on top of a pillow,
Folded up blanket.
Just tilt your hips forward a little bit so moving the meaty parts from underneath you and then grabbing a pillow or bolster blanket something that you can rest on top of after you fold forward you may want to grab blocks if you have them so grabbing your props And then get ready to move into the pose.
You want your feet to be soft.
And start by lengthening your spine and then you're going to start to roll over your thighs.
So for this pose it may feel good to bring a pillow or bolster under your leg.
And then just starting to fold forward So bending your knees a lot,
Making sure that you're not.
.
.
Pulling anything in the back of your legs your hamstrings are comfortable and as we hold the pose you're going to stretch the hamstrings anyway so don't worry about not going deep enough into the pose.
So really round your back and allow your head to be heavy.
And you may want to grab a block and maybe bring your forehead onto a block.
And then notice.
How this feels in your body so when you find your pose just notice if there's any adjustments you need to make so maybe you feel that this is too deep and you need to come out of the pose a little bit maybe you feel that you can go a little bit deeper making adjustments to get really comfortable.
Finding your edge.
And then coming to stillness.
So finding.
.
.
Where you can hold the pose for a few minutes.
We're gonna be here for about five minutes,
So it's a longer hold.
But we wanna make sure that You're comfortable and you're not holding any pain or discomfort.
Allowing your hands to rest gently on the mat beside your legs.
And just notice where you feel the pose.
Maybe it's in your lower back.
Maybe it's in the backs of your legs.
See if you can visualize your next inhale moving to that area in your body.
But then as you exhale,
See if you can soften and let go.
Soften your gaze or close your eyes if that feels good.
Soften your jaw,
Your forehead.
And just breathe here.
Forward folds symbolize reflection going inward.
So you may notice that.
Thoughts,
Emotions,
Feelings start to come up here.
As you move into stillness.
May start to.
Feel things.
That you may not necessarily like.
And just know that that's completely normal.
Part of the practice.
And when you notice something come up,
See if you can bring your awareness back to your breath.
Moving your attention away.
And coming back to this moment.
Of course,
At any point,
If something feels uncomfortable or unsettling.
Move out of the pose and take.
.
.
A resting posture that works.
If your mind starts to wander.
Kindly and gently bring your awareness back to your breath.
Back to this moment.
You may notice that your body's starting to open up a little bit.
You may be able to move a little bit deeper into your forward fold.
We're not going to be here for too much longer,
But if you want to try going a little bit deeper,
See how that feels.
When you find your spot.
Back to stillness.
Come back to your breath.
Take a deep breath in.
And a long breath out.
One more like that.
Deep inhale.
Full and complete exhale.
Let it go.
Slowly start to come out of the pose moving really slowly mindfully and moving your props aside.
Start to bend your knees.
And bring your knees mat distance apart and your knees bent.
Sorry,
Bring your feet that distance apart.
And then starting to Windshield wiper your knees from side to side.
You can use your hands behind you.
Just really moving slowly with your breath.
Letting that go.
When you're ready,
Come back to center and walk your knees in.
Towards you,
Give yourself a hug.
Maybe bring your forehead to your knees.
Good from here extend your legs long and just shake it out let that go Just noticing any feelings,
Sensations,
Anything in your body.
You can point,
Flex your toes.
And.
Allowing that pose to kind of settle in your body.
Letting that go so we can get ready for the next posture.
Our next pose is.
.
.
Um,
Half butterfly.
Yang.
Styles of yoga.
This is called head to knee pose or Janusya Shasana.
So you're going to have your right leg extended to start and bring your left foot to the inside of your leg.
So.
Coming to a seat again you can sit on top of Um,
Blanket or a pillow just to tilt your hips forward a little bit And just start by walking your hands between your legs.
So just walk your hands forward a little bit.
As far forward as.
It feels good as long as you feel something in your leg,
You're doing the pose.
So you may feel this on the inside of your right leg.
And we're not going to be here for too long.
So just pausing here for a few breaths,
Noticing how this feels.
Let your foot.
Be soft.
You don't need to flex your foot.
Making sure you bend your knee if you need.
Take a deep breath in.
And a long breath out.
Good.
Slowly start to walk your hands towards your extended leg.
So towards your right leg.
And as you walk your hands towards your right leg,
You may notice that And the sensations start to move from the sides of your leg to the back of your leg to your hamstring.
Noticing how you feel.
And notice if you feel this in your lower back,
Maybe on the left side.
And just find a place where you feel the pose.
So you can grab.
Pillow,
Your bolster,
Your block.
And maybe bring your bolster under your leg or under your knee.
And see if you can round your back and just Allow your head and your shoulders to be heavy again.
Folding over your extended leg.
And notice where you feel the pose.
Making sure there's no pain or discomfort anywhere in your body,
Especially in.
.
.
Your lower back,
The back of your leg.
Then when you find your spot,
You can.
.
.
Soften your gaze,
Close your eyes.
And just come to stillness.
Finding stillness,
Finding your breath.
Breathing deeply.
Slowly and mindfully.
You may notice that Your body is starting to open up a little bit.
You may be able to fold a little bit deeper onto your leg.
Or you may notice that this is starting to become too much.
And maybe you need to back out of the pose a little bit.
Just listening to what your body is telling you right now.
And adjusting if you need to.
And coming back to stillness.
Take a deep breath in.
And a long breath out.
One more like that.
Deep inhale.
I'm full and complete.
Exhale,
Let it go.
Slowly start to.
.
.
To a seat.
And move your proper wave you have one And from here,
Bring your left hand behind you.
Use your hand on the ground.
Point the front toes.
Point your right toes.
And then as you inhale,
You're going to start to lift your hips up,
Reaching your right arm up and back.
Good.
Really stretch.
Lengthen.
Reach your fingertips.
Point your toes.
Good.
Take a deep breath in.
And then exhale slowly,
Bring everything back down.
And bring your.
.
.
In front of you and again just windshield wiper your knees gently from side to side Letting that go.
It you can extend your legs long maybe Shake your legs a little bit.
Anything you need to let that go on the side.
And then moving on to the second side.
So extending.
The left leg long Bringing your right foot to the inside of your leg.
And then start by walking your hands just between your legs.
So not moving too far forward into the forward fold.
Just walking your hands forward a little bit,
Just noticing where you feel this pose.
Allow your foot to be soft.
And you probably feel this on the inside.
Of your left leg Take a deep breath in.
Long breath out.
Slowly start to walk your hands.
Either side of your extended leg.
And just notice where the sensations move.
Notice how this feels on the side.
And then you can grab your props and make adjustments to get comfortable here.
So you may want to bring bolster under your knee or over your leg so you can fold forward over it.
Depending on how your body feels on the sides.
Grab any props or anything you need.
And just fold forward over that extended leg.
Recognizing that this side will probably feel different.
And doesn't have to look the same as the first.
Notice where you feel the pose,
Probably at the back of your leg.
Maybe in your lower back on the right side.
Again,
Just finding a place where.
You're comfortable but you can also feel something.
And then coming to stillness,
Allowing your body to settle and soften into the pose.
And come to your breath.
Soften your gaze,
Your jaw,
Your forehead.
Allow your head and your shoulders to feel heavy.
And like gravity.
Pull and stretch your body.
As you stay in stillness.
Your mind starts to wander.
Just gently bring your awareness back to your breath.
You Take a deep breath in.
And a long breath out.
One more like that.
Deep inhale.
Full exhale.
Slowly start to come out of the pose.
Move your props away.
Bring your right hand behind you.
Point the front toes.
And then as you inhale,
Start to lift your hips up.
Reach your left arm up and back.
Good.
Get long.
Reach.
And then slowly bring everything back down.
And you can windshield wiper your knees from side to side.
You can extend your legs long.
Shake your feet and your legs,
Letting that go.
Allowing that to move away into the past and then coming back to your hands and knees Coming to.
A tabletop position.
Tuck your toes under.
Push your hips up and back.
Downward facing dog so this may feel a little weird we've been in a seat fourfold in a while so you may want to Bend one knee and then the other.
Just noticing how this feels in the backs of your legs.
In your knees,
In your lower back.
Good.
Any movements that your body graves here.
And then when you're ready and you've had enough,
Slowly bring your knees back down.
Knees as wide as the mat,
Big toes together.
And we're going to move into child's pose again.
Again,
Grabbing your prop.
Anything you need here to get into child's pose.
And you may want to bring your knees closer or wider this time.
And when you're ready,
Moving into child's pose.
If you had one side of your head on your bolster or pillow,
You can bring the other side on.
Really lengthen your spine and lower your chest,
Your head,
Allowing your head to rest on something.
And you can let your arms rest gently by the side.
If your knees are closer,
You can allow your arms to move back beside your legs.
And just notice if this child's pose feels a little different from the first one.
Notice if there's any part of your body that you can soften and let go of just a little bit more.
You may notice that your body is starting to open up.
Maybe you can go a little bit deeper into your child's pose,
Into your fold.
Make adjustments if you need.
And then come back to stillness.
You Take a deep breath in.
Exhale all the air out.
And slowly start to.
.
.
Move out of the pose,
Come to your hands and knees and then walk your knees forward.
Cross your ankles and sit back.
We're gonna come to our back.
So just slowly moving on to your back You can keep your knees bent.
And just pause here with your hands resting gently on your body,
Feet flat on the mat.
Just notice.
How your body feels from here hug your knees into your chest Maybe gently rock from side to side,
Massaging your lower back.
Maybe making circles with your knees in one direction.
And then the other.
Okay.
From here extend your right leg long keeping the left knee in We're going to come into a twist,
So just having your right leg extended long.
You're gonna bring your right hand to the outside of your left knee and just cross it over your body towards the right side.
So coming into a twist.
And you can grab a block or pillow for under your left knee.
And just make any movement adjustments and see if you can settle your shoulders and let your shoulders rest on the mat.
It may feel good to extend your left leg long if that feels good.
If you have a pillow or a bolster,
You can just bring it under your leg.
Good.
Now you can bring your arms to a T or cactus arms.
Maybe turn your head towards the left side,
So opposite sides.
Okay.
Just breathe into this twist notice Where you feel this pose,
It should feel really good after all the four folds we did in the practice.
Making sure that your shoulders are heavy,
Your head is comfortable.
Making sure that You're not holding on to anything.
You can just let go.
Allow gravity to pull your body towards your mat.
Allow your mat to hold you and support you.
Soften your gaze or close your eyes.
Just breathe here.
Continuing to bring your awareness back to your breath.
Every time you notice that your mind is wandering.
