Hello and welcome.
My name is Paige Lee.
Thank you so much for being here.
Today,
We have a very short,
Very easy,
Very gentle yoga sequence for you to insert into your day wherever it's going to feel best.
Bright and early when you wake up in the morning to get the body primed and ready for the day on your lunch break between calls or clients or errands or whatever you're doing or to prepare yourself for a good night's rest.
So,
We'll find a comfortable seat wherever you are and begin to settle in to the body building some awareness around the points at which the body meets the mat.
Noticing your anchors.
Our anchors are points of stability.
Reliability,
Connection,
Comfort,
Ease.
They're moments of trust.
So as you settle more fully into the body,
Begin to build some more awareness around those points where you're getting to soften.
Even heavier.
Settling,
Easing,
Releasing.
If the mind is beginning to wander,
Just pull it back very gently and lovingly.
And now draw some awareness in towards the breath.
Noticing where it travels,
Where it gets stuck.
Noticing what it feels like.
Temperature or sensation.
Observing the breath as it flows into the body.
And then observing the breath as it flows out of the body.
Nice and easy here.
Remaining curious and open.
Anchored in compassion.
Anchored in this present moment right here.
Perhaps taking a opportunity to extend yourself just a little acknowledgement and gratitude for showing up on the mat or on the floor or in your car today.
Wherever you are is just perfect.
Just be all the way there.
Fully there with your heart,
Fully there with your breath,
Fully there with your mind,
Your body,
Your spirit.
For 10 minutes.
Choosing you,
Settling in,
Letting go,
Anchoring down.
We'll start by taking some very micro movements in the body here.
So dropping the chin down towards the chest to create some really nice length and expansion in the back of the neck here.
And then lifting the chin up towards the ceiling,
The sky.
Whatever is above you.
Now to be a big crane of the neck here again very very gentle as we find this nice rock back and forth.
Between tucking and extending through the chin.
Waking up.
The front and the back of the neck here.
Pairing your breath,
Layering that on,
Your inhales will always invite the lift.
And then the exhales will always invite the curl,
The chin down,
Tucking towards the chest.
Let's take one more just like that,
All the way up.
And then exhale all the way down.
Beautiful.
We'll return to a neutral position here.
And let's take the chin to opposite sides.
Left on the inhale.
Looking over the left shoulder.
Your inhale brings you back to center.
And the exhale takes it over towards the right.
Inhale,
Chin sweeps back to neutral.
Exhale.
Send a gen life.
Inhale.
Back to center.
Then exhale.
Send the chin right.
Take a few more rounds just like this,
Going slow,
Pairing breath to movement.
There's no rush here.
And notice as you're beautifully moving between either side of the body,
Moving the gaze in either direction.
Notice that the shoulders are wanting to come with you.
Find a way to keep the shoulders stable right here in the middle and isolating the movement simply in the neck.
After your final round,
We'll meet back in a neutral position with the chin and the spine.
Plant the right hand outside the right hip here.
Reach up and along through the left arm.
Big breath in to expand through the body,
Lifting the ribs from the hips.
Exhale,
Take a bend over towards the right,
Moving into your side bend here.
So this is our first stretch.
We can Lean in.
And then maybe come out a little bit,
Finding these teeny tiny little pumps,
These movements.
With every inhale,
You might find that gentle lift as you lengthen and then the exhale,
You bend over just a little bit deeper.
Take a couple more just like that right where you are creating even just a tad more comfort in this particular shape.
On your next inhale,
Sweep the left arm up overhead and plant it outside the left hip.
The right arm comes up.
Inhale to find a lot of length in the spine here,
Reaching through the crown.
And then exhale,
Take a bend over towards the left.
Same on this side.
Maybe you find a gentle lift as you inhale.
Create that opportunity for more length.
And exhale,
Maybe you fold a little bit deeper.
So take a few more just like that.
Settling and anchoring,
Heavier and deeper with every full exhale.
You might notice that the breath is beginning to lengthen a little bit.
Fabulous.
Continue to remain curious and connected.
To the fresh air as it flows in and out of your body.
On the next inhale,
Arms sweep up overhead,
And then exhale all the way down to our sides.
Let's move into a twist here.
So inhale,
We'll sweep the arms all the way up overhead.
Then as we exhale,
Take a turn over towards the right as we then lower the palms all the way back down.
Inhale,
As we scoop the energy up from the earth,
Return to center,
And then exhale,
Part the arms,
Take your twist to the left as you reground the energy back down.
A couple more.
To either side.
There's no rush here.
Get really,
Really gentle with yourself.
That's a big part of learning to care for ourselves.
And sometimes that means moving slower than what feels natural or normal or right.
So this is a powerful opportunity to slow down,
To listen,
To breathe and feel and connect.
To be with yourself.
One more final round when you're complete.
Finish up what you're working on.
And then we'll float the palms all the way down towards the mat,
Meeting in a neutral position.
From here,
We're going to make our way to a tabletop pose.
Stack the shoulders directly above the elbows,
Knees directly underneath the hips.
You might find that it feels wonderful to tuck the toes here and shift the hips back just a little bit.
Some gentle warming of the feet,
The tissues of the feet.
Really wonderful parts of our body.
They take us everywhere.
Everywhere in life and they're often underlooked.
So extending a little love and gratitude.
To those points of anchor for yourself.
From here,
Moving into cat-cows,
Drop the belly,
Lift the gaze as we find a really nice reach of the tailbone up,
Lift up the chin,
A broadening of the collarbones.
This is our cow pose.
Then as we exhale,
Round through,
Spreading through the back body,
Pressing through the palms of the hands as we have a slight chin up.
To the chest action.
Inhale drops the belly,
Lifts the gaze.
And exhale,
Round all the way through,
Broadening through the back body,
Tucking the chin.
Take a couple more rounds at your own pace.
Empowering you to close the eyes here and create a bit of a moving meditation for yourself.
And as always.
Pausing anywhere that feels a little extra delightful for you today.
Listening,
Listening to the body.
This is powerful practice.
Showing up to our mat.
Tuning in.
When you're complete with that,
We'll meet at a neutral tabletop position,
All fours here.
Extend the right leg long behind us,
Planting the toes,
Reaching the heel back behind us.
So getting deeper into the calf here,
Rocking forward and then backward.
Forward,
And then backward.
Fabulous.
We'll take that to the other side,
Dropping the right knee,
Extending through the left leg,
Planting the toes,
Shifting the hips and the weight back.
Reaching through the heel,
Big stretch through the calf.
Notice the sensation you're experiencing in this stretch.
Take an inhale to imagine it washing over that area,
And then as you exhale,
Soften around that spot of the body.
Find your rocks on this side whenever you're ready.
Very gentle movement forward and backward.
And once you're complete,
Let's take some earth salutations.
So starting with a child's pose,
Knees will widen,
Big toes will come to touch as we sink our hips all the way back as our arms extend long down to the mat.
So if this feels like a lot on the arms right away,
Then the arms can come down by the sides and take a more restorative version of this pose.
I'll walk you through where we're going next.
Soul.
Reaching the hips back.
Settling,
Settling,
Anchoring here in the child's pose.
In earth salutations,
We're going to be transitioning between three different poses.
Child's pose.
Tabletop,
And then downward facing dog.
And we'll be rocking back and forth between each of those different centers.
Your inhale,
We're ready to move,
Will always bring you up to a tabletop position.
Exhale,
Tuck the toes,
Send the hips high as you begin to straighten through the legs.
This is the downward facing dog.
Reaching the chest back towards the thighs,
A really generous bend in the knees here.
Your inhale brings you back to a tabletop position.
This is neutral.
And then exhale,
Shifts the hips back.
Into your child's pose.
The next full inhale brings you up to a tabletop.
And then exhale.
Sends the hips high,
Downward facing dog.
Couple more rounds just like that.
Nice and slow and easy here.
Listening and learning as you go.
Taking really meaningful Inhalations.
Really satisfying exhalations.
All along the way.
Remember,
Your inhales will always bring you.
Back to tabletop position.
And your exhale will always take you back either to child's pose or into down dog.
When you're complete,
We'll meet back into our tabletop position.
And then we'll shift our hips all the way back into our child's pose once more.
So you might find that this child's pose is already beginning to feel a little bit more open here.
Fabulous.
That's a sign that the body is really absorbing this goodness that you're inviting.
Yourself to experience.
So take some deep breaths.
I love to imagine the breath washing over the low back here and really wrapping that entire.
Area of my body.
And then with every exhale,
I settle a little bit deeper into the places where my body is connecting to the earth,
The mat.
From here,
Simply moving the arms,
The right palm comes out to the right,
And then so does the left.
We're adding on a nice side body stretch here.
So we did some very gentle opening when we first started,
But this might feel a little bit deeper now.
Might have a little bit more room.
To fully send the breath into that left rib area of the side body.
So see if you can feel into the ribs expanding with every inhalation.
And then notice if you can feel the ribs begin to contract with every exhalation as the body empties of breath.
Saver one more full round just like that.
Our hands will sweep back to center and then we'll take them over to the left.
First the left and then the right.
See what this side's all about.
What's here?
I always say just because this is where you've landed doesn't mean this is where you have to stay,
So take any minor adjustments or tweaks or shifts or movements that's going to invite even more comfort into this spot for you.
Then once you have found the place that feels really,
Really delightful,
Really wonderful and enjoyable,
Then reconnect,
Layer on the breath.
In the inhales directly to those right side ribs.
Seeing and noticing if you can feel the expansion taking place between each individual rib.
And as you exhale,
See if you can feel for the ribs to contract as you empty the body completely of breath.
One more full round.
Fabulous.
Return to.
.
.
Center and then we'll lift ourselves back up here.
Only to lower all the way down to the mat.
Give you just a little chest opener here.
Sixth Sphinx pose.
Our shoulders will be directly above the elbows.
Palms down,
Press into the pinkies,
The fourth finger,
The middle,
The first,
The thumb,
And then really press down through the palms here.
Take a big breath in to create a lot of space in the heart,
In the chest,
Broadening through the collarbones,
And then sliding the shoulder blades down and away to create a lot of space between the tops of the shoulders and the bottoms of the ears.
Press through the tops of the feet,
Really press through the pubic bone here into the mat,
And you might find and experience just a teensy little additional lift take place.
Reconnect to the anchor point.
All the spots where the body meets the mat.
And then layer on the brown.
Those long,
Slow,
Luxurious inhales.
And those deeply releasing,
Satisfying exhales.
If you're looking for more,
You might widen the palms just a smidge here and then hover the elbows off the mat.
Recommit to pressing the pubic bone down directly beneath you.
Allow that to anchor.
This is going to protect the low back here.
Another big breath in here.
And then exhale,
Release all the way down to the mat.
You can stack the forearms if you'd like and rest the forehead.
Maybe take a bend in the knees and swish the legs from side to side.
And then from here,
We'll be flipping on over just like a pancake.
So,
Coming over to your back.
Your choice with the legs.
The legs can be extended down the mat or if you are experiencing any low back pain or discomfort in any way,
Then plant the feet,
Take a bend in the knees and find a really restful position here.
Find the version that's going to feel really,
Really nice for you.
We'll be here for just a few rounds of breath.
This is our final resting pose.
Notice what's left.
I've already been shifting for you.
Just in the last few minutes.
Maybe you feel around for your heartbeat.
You might feel some warmth there.
That's built.
Some new bubbly sensations taking place in the body.
You some more openness.
Or length.
Or connection.
More gratitude.
Maybe a little more trust.
Trust for yourself,
That you were able to show up.
And commit.
These few minutes.
Of taking care of your body,
Your heart,
And your mind.
Wherever you are,
Begin to create some more awareness.
Connection back to the present moment here.
Curl down the wrists,
The fingers,
Spreading and closing through them and the toes and the ankles,
Flexing through the soles of the feet.
Maybe a little swish,
Gentle swish of the legs.
And then ultimately when you're ready,
We'll make our way over to.
.
.
Your favorite side,
Left or right,
To press yourself up into a seated position,
Just like when we started.
So already you might be.
Feeling a little more centered,
A little more connected to who you are.
The spirit,
The soul,
The person that lives within.
All these skin and bones and hair and clothes.
It's a really special individual in there.
It's moments like these where we can come back to that really authentic,
Genuine,
Truthful.
Connection.
With the person.
In here.
Well done.
Incredible job showing up for yourself today.
With love and gratitude from my heart to yours.
Namaste.
I'll see you next time.
