Sitting with your spine tall,
Your neck straight.
And parallel to the mat.
Find a tall spine.
And roll your shoulders down your back.
So bringing your shoulder blades together.
Find the spot in front of you,
Soften your gaze.
Close your eyes if that feels comfortable where you are.
Just begin to arrive on your mat,
Letting go of your day so far.
Begin to bring your awareness to your breath.
Noticing the quality of your breath,
See if it's fast or slow,
Deep or shallow,
Quiet or loud.
Without trying to change it,
Just feel your breath in your body.
Your belly or your chest moves as you breathe.
And just follow the next inhale into your body.
And then follow the next exhale as it moves out.
Now take a deep breath in through your nose.
Open your mouth and slowly and quietly sigh it out.
Two more like that,
Deep inhale through your nose.
And sigh it out,
Let it go.
Last one,
Deep breath in.
Exhale,
Let it go.
Now continue breathing deeply in and out of your nose if that feels comfortable for you.
Bring awareness to your body,
Scanning from crown of your head all the way down to your fingers and 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,
Just be mindful of that.
If something I say during practice doesn't feel right for you,
Just don't do it.
Just don't hold any.
Shock,
Pain or discomfort.
Of the body.
Bring your hands by your side.
As you inhale,
Reach your arms all the way up,
Palms touch overhead.
And exhale,
Bring your hands to your heart,
Bow your head to your hands.
And think of one thing.
You're grateful for today.
Inhale,
Reach your arms all the way up,
Palms touch.
Exhale,
Bring your hands to your heart.
One more inhale.
And exhale.
From here,
Bring your hands onto your lap.
And start to bring your right ear towards your right shoulder.
Gently dropping your ear towards your shoulder,
Feeling the stretch on both sides.
The left side of your neck,
In your left shoulder.
You can keep your left hand on your leg or if you want a little bit more,
You can bring your fingertips on the mat by your side or on a block.
So just making sure that.
This stretch is comfortable that you're feeling something in your neck.
And that it's not shame or discomfort.
I'm just allowing your head to be soft so you're not pulling or pushing anything,
Just allowing gravity.
Pull your head down.
Notice if you're rolling your shoulders up.
See if you can soften your shoulders down your back.
Soften your jaw,
Soften your gaze.
And stay here or if you like you can bring your right hand to rest gently on your left here so this is just for a little bit more weight so you're again you're not pulling your head down Just rest in your hands.
On.
Your left ear just for a little bit more weight.
And let me feel.
Too intense in your neck.
If it does,
Just bring your hand back down on your legs.
Breathing deeply.
Slowly bring your hand back down if it's on your ear and then bring your head back to center.
And relax and rest.
Just pausing at center,
Noticing how this feels.
And then slowly turn your nose towards the left side.
I'm gonna be in there for a breath or two.
And then carving a line with your nose,
Turn your head to the right side.
Come back to center.
Moving to the second side,
So gently dropping your left ear towards your left shoulder.
So this may already be enough in the right side of your neck.
If you want a little bit more,
You can bring your right fingers on the mat or on a block by your side.
Soften your shoulders,
Down your back.
Soften your gaze or close your eyes.
If you want a little bit more,
Bring your left hand to rest gently on your right ear again.
Now pulling your head down,
Just allowing a little bit more weight.
And then softening your shoulders and feeling this stretch on the right side of your neck.
Light shoulder Breathing into the sensations on this side.
Slowly bring your hand down,
Lift your head up.
And allow your right hand to rest.
And then carving a line with your nose,
Turn your head to the right.
You And then all the way to the left.
You Come back to center,
Let your chin drop to your chest.
Feeling the stretch in the back.
Love you and I.
Pausing here for a few breaths.
And slowly lifting your head up.
Think about reaching your nose to the ceiling.
Slowly come back to center and pause here.
Inhale to roll your shoulders up towards your ears and then back and down.
Good.
Two more like that.
Inhale,
Shoulders roll up towards your ears.
And back and down.
One more inhale.
And exhale good from here we're coming into a twist so left hand behind you and you can tense your fingers and use your arm to sit tall bring your right hand somewhere on the outside of your left leg good With your next inhale,
Lengthen your spine.
And as you exhale,
Just twist from the belly.
So we're not going to be here for too long.
Tap your chin a little bit.
The length.
Of your neck.
Maybe look over your left shoulder.
Inhaling to sit tall.
And exhaling to twist.
Come back to center,
Switch sides.
So right hand behind you,
Tent your fingers.
Use your arm to sit tall and left hand on the outside of your leg and twist from your belly.
Slightly tuck your chin,
Look over your right shoulder if that feels good.
With every inhale,
You sit a little bit taller.
Every exhale you twist just a little bit more Slowly come back to center and we're going to roll on to our hands and knees so coming to a tabletop position here Finding your hands and knees spread your fingers wide rest on your shoulders knees underneath your hips Make sure your knees are comfortable.
You can keep the toes tucked or come to the tops of the feet.
And just slowly moving through some Cat-Cows.
So as you inhale,
Drop your belly,
Open up your heart.
Exhale to round your back,
Tuck your tail,
Look down,
Press your hands to the mat.
Inhale,
Drop your belly,
Open up your heart,
Look up.
PowerPoint.
Exhale,
Round your back,
Tuck your tail,
Look down,
Cat pose.
One more inhale.
And exhale.
From here,
Bring your knees as wide as the mat,
Big toes together.
We're going to move into a child's pose.
So we're going to hold this child's pose for a few minutes.
So if you want to use props,
You can use a bolster and just bring your upper body on top of the bolster.
Excuse me,
Maybe turn your head to side.
You can use blocks and bring your forehead on top up.
Block.
Wherever you are,
Make sure your arms are resting on the mat and comfortable.
Shoulders soft and your head is resting somewhere so either on the mat or on a block.
So making any movements adjustments you need using any props you can always bring a folded up blanket under your thighs if you want to keep your hips up a little bit more Just using any props or making any adjustments so you can let go.
And just allow your body to relax.
To settle and rest.
Notice if there's any part of your body that you're holding on to.
Maybe it's your jaw,
Your forehead.
Your fingers,
Your shoulders.
And see if you can soften.
Allowing gravity to pull you down towards the mat.
Notice if your shoulders are comfortable with your arms reaching forward.
If they're not,
You can bring your arms back.
Back by your side.
Or even under you so between your legs just allowing your shoulders to fall down.
You can always bend your elbows,
Bring your palms together behind your head like a shark fin.
And this may feel Um.
.
.
Too intense in your shoulders.
So just try it.
If it doesn't feel good,
Come back to where you feel good.
And so after you've made adjustments and movements and settled into a place where you're comfortable and grounded,
Come to stillness.
Finding stillness.
Come to your breath.
And just pause.
Notice as you're starting to quiet the body.
And come to stillness if Your mind starts to move.
With thoughts and feelings.
Plans for the rest of the day or your weekend.
To come up.
And if they do,
Know that that's completely normal.
And see if you can set them aside for now and just come back to your breath.
Following the next inhale,
As it enters your body,
And following the next exhale as it moves out.
Noticing the sensations in your body.
Just notice if this pose is starting to become a little bit more intense.
So maybe your hips are moving a little bit closer.
To your heels.
Maybe you're feeling this a little bit more in your hips or your thighs.
Maybe in your shoulders.
And notice if you need to make adjustments.
Before you do,
Just being really mindful if it's actually necessary.
Or if it's just your mind telling you to move.
Been here for a few minutes now so notice if you're starting to feel and see if you want to.
Move out of the pose or you're anxious to get to the next.
Just be curious about why that is.
No judgement.
Deep breath in.
Long breath out.
One more like that.
Deep breath in.
Exhale all the way around.
Let it go.
You bit slowly start to come out of the hole so moving really slowly and mindfully we've been here for a little bit And the body's probably feeling this pose a little bit more.
So just coming back slowly to tabletop,
You can make any movements that feel good.
Tuck your toes under,
You can maybe walk your hips from side to side,
Maybe making circles.
Or moving through some cat-cows,
Just any movement here.
That your body is craving.
Good.
Come back to tabletop.
Bring your knees wide,
Big toes together.
And as you inhale,
Reach your left arm all the way up towards the side.
If you look up,
And exhale to cross it underneath the right,
Bringing your left shoulder and left side of your head on the mat.
Good,
So your hips are lifted,
You can bring a bolster if you like under your left shoulder.
Thighs here so you can allow your hips to rest.
The right hand can stay in front of you or you can use a block.
Bring your hand on top of the block if this feels a little bit better in your shoulder.
So making movements,
Adjustments,
Using props as you need them.
To get really comfortable here.
So this should feel really comfortable in your shoulders especially in your left and make sure that your head is resting on the mat or on a pillow.
And that you're not feeling any sharp pain or discomfort.
If having your right arm extended forward doesn't feel good you can bring your hand on top of the left and just gently press it away Or you can bring your hand on your lower back,
Palm faces up.
So whichever.
.
.
Variation is less effort for you.
Take that.
And then soften your jaw,
Soften your gaze,
Your forehead.
And scanning your body,
Notice if there's any part of your body that you're holding onto.
That you don't need to hold on to.
We're not going to be here for too long,
But just noticing.
How this feels.
Noticing where you feel the pose and thinking about sending your breath to that area in your body.
And softening with every exhale.
Take a deep breath in.
Long breath in.
Good slowly bring your right hand on the mat if it's not there already press yourself up as you inhale reach your left arm all the way up Maybe look up towards your sun.
And then bring it back down.
Coming to your hands and knees,
Good.
So keeping your knees wide,
Big toes together.
As you inhale,
Reach your right arm all the way up this time.
Cross it underneath the left and bring your right shoulder,
Right side of your head on the mat.
So coming to the pose on the second side.
And just notice what you need on this side.
So this shoulder will probably feel different.
So.
.
.
Make sure you're taking what feels good.
Knead it on the side.
It will probably look different and feel different.
To let go of any expectations.
Find the pose.
That's right in your body.
And come to stillness.
Soften your gaze or close your eyes and just breathe.
Take a deep breath in.
Exhale all the air out.
Slowly bring your left hand on the mat.
As you inhale,
Reach your right arm all the way up.
And exhale to bring everything back down and move your props aside bring your knees under your hips Rest on your shoulders,
Spread your fingers wide.
Inhale,
Drop your belly,
Open up your heart,
Look up.
Exhale,
Round your back,
Tuck your tail,
Look down.
Good,
Slowly start to walk your knees forward and sit back on your heels,
Come into a kneeling position.
Just sitting tall with your hands on your legs or your lap.
Inhale,
Roll your shoulders up towards your ears and then down your back.
As you exhale,
Pause here for a breath or two,
Just noticing how your body feels.
Good,
We're gonna make our way to our back.
So,
To lying down on your back.
And keep your knees bent,
Feet flat on the mat.
Okay,
So.
.
.
We're going to move into Supported Bridge.
And if you have blocks or a pillow or even a folded up blanket.
You can use that under your hips,
Just lifting your hips up.
You can bring your prop under your hips just make sure it's not under your spine so it's under your hips where your lower back is.
Is comfortable and you're not pressing anything to your lower back if you have a pillow It's a little bit gentler and easier.
You can have your pillow or bolster under your body just to lift your hips up a little bit.
If you don't have any props,
You can bring your hands under your hips.
Making sure that your shoulders are comfortable.
Or you can just have your hips on the mat.
And wherever you are,
Start to roll your shoulders underneath.
Good.
So just coming to a really gentle heart opener here so either your hips lifted or on the mat just rolling your shoulders under opening up your heart And noticing how this feels in your shoulders,
Making sure that your shoulder blades are as close as possible.
Together as it feels good to do so.
And just pause in here for a few breaths.
If you are using a block,
You're either on the lowest height or the middle.
Trying not to use pious.
Since we're going to be here for a bit and you want your your body to Let go of holding.
Any muscles.
And just allowing gravity.
To pull you towards the mat.
And then feeling your breath.
And your body.
So feeling your chest and your belly expand as you breathe in.
And soften into the pose as you breathe out.
Take a deep breath in.
Long breath out.
Good,
Slowly lift your hips up.
Move your prop aside and just gently bring your spine all the way down to the mat.
See if you can tilt your hips forward,
Ground your lower back.
Good.
You can slowly start to windshield wiper your knees from side to side if that feels good And then keeping your feet on the mat,
Flex the left foot and bring your ankle on top of the right thigh.
We're going to come into a twist.
So you can extend your arms to a T or come to cactus arms,
Whatever feels good in your shoulders and keeping your shoulders grounded.
You're just going to lift your hips up to the left side and allow your right knee to fall to the right.
And this brings your left foot to the ground.
So your left knee is lifted.
Your right knee is on the ground and your arms can be whatever variation allows you to ground your shoulders.
So this may not feel good in your body.
And if it doesn't,
Just stack your knees and allow your knees to fall to the right side.
So coming to a twist.
And if one variation doesn't feel right.
Just pick another one that feels good in your body.
You can turn your head to the left if that feels good in your neck.
I'll just breathe here.
Breathing deeply.
In and out of your nose,
Softening your jaw,
Your forehead.
Notice if your mind is starting to wander.
See if you can gently bring your awareness back to your breath.
Take a deep breath in.
Long breath out.
And slowly start to come out of the pose,
Come back to center.
Bring your left foot down,
If it's lifted,
Just gently rock,
Bring your knees into your chest.
Rocking gently from side to side,
Massaging your lower back.
And then when you're ready,
Moving to the second side.
So you can bring your right ankle on top of the left thigh,
Flexing your foot,
And taking your arm variation,
Lift your hips up to the right,
Let your left knee fall to the left,
And that brings your right foot to the ground.
Good.
So you can turn your head to the right side if that feels good in your neck.
And just breathe into this twist.
Soften your gaze or close your eyes.
Noticing how this west feels on this side.
Noticing if it's changing the way you breathe.
Feeling your body expand as you breathe in.
See if you can soften into the pose as you breathe out.
Take a deep breath.
Exhale all the air out.
And slowly start to come out of the pose.
Bring your right foot down.
And you can hug your knees in,
Maybe gently walking from side to side.
You can make circles with your knees if that feels good in your lower back.
And then when you're ready,
We're going to move into our final resting posture.
And I'll give you a few options for.
.
.
Our final pose.
So you can come to our traditional Shavasana with your legs extended long and And arms by your side,
Rolling your shoulders under.
You can bring a bolster under your knees.
And you can bring the soles of the feet together.
Coming into Supta Baddha Konasana,
Reclined butterfly.
And just allow your knees to fall out.
So if you have a bolster,
Your knees are resting on the bolster.
If you don't have a bolster,
You can bring blocks or pillows under your thighs just to let your legs have something to rest on.
And don't worry if your knees are not touching the ground.
Bye.
Just make sure they have something to rest on and you're not holding yourself up.
So.
Another option is coming too.
Supported fish so you can bring your bolster under your spine or use blocks to Um.
.
.
Bring your spine on,
So just bringing.
One block between your shoulder blades.
And the other one under your head.
Clicking.
A few moments here.
To find your variation.
Shavasana,
Resting posture.
We're going to be here for a few minutes,
So take your time.
Grab layers or props,
Maybe frames.
A folded up blanket on your chest or just cover yourself up with a blanket.
If that feels comforting.
So.
Making any final adjustments.
And then making sure your body is relaxed.
Comfortable and settled,
Your hips heavy and grounded.
Shoulders soft,
Arms by your side,
Palms facing up,
Fingers gently curled in.
Your head is resting.
Exactly.
On the mat or on a prop.
Soften your jaw,
Allow your tongue to fall away from the roof of the mouth.
Off in the muscles of the face.
And your eyelids.
Allowing your eyes to gently close.
Bring your awareness to the crown of your head.
Very top of your head.
Imagine a warm white light.
Filling off the crown of your head and slowly moving down.
Your body.
And as it moves down.
It covers your body with softness.
Allows your body.
To relax and settle.
Imagining the white light moving down your forehead.
Your eyebrows and your third eye.
Moving down your eyelids,
Cheeks,
Your nose.
Your lips,
Your chin,
And your neck.
Your whole head is.
.
.
Bye.
Now what?
Resting.
Imagine the white light moving down your collarbones and your shoulders.
All the way down your arms,
Your hands,
Your fingers.
Down your heart center.
Your ribs,
Your abdomen.
Navel,
Pelvis.
All the way down your hips,
Your thighs.
I don't know.
Your chin.
Covering your ankles and your feet all the way down.
Covering all your toes.
And as you rest here,
Covered in this warm.
White grounding soft light Allow your body to rest and breathe naturally.
And take in the effects of your practice.
Take a deep breath in.
And a long breath.
One more just like that deep inhale full and complete exhale,
Let it go.
And then really slowly start to bring some movement back to your body.
Moving your fingers and your toes.
They're red.
Gently walking your head.
Side to side.
You and really slowly and mindfully being really mindful about all of your problems.
Make your way to a comfortable seat.
Moving really slowly.
Close your eyes.
Finding a comfortable seat.
With your spine tall,
Your neck straight and parallel to the mat.
Softening your shoulders down your back.
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.
Bring your 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 comes to your heart center.
May your heart be filled with love and gratitude.
Thank you so much for practicing with me today.
Namaste.
