Hello,
Hello.
Welcome to this short and sweet yin yoga session.
If you have some props,
That would be awesome.
But yin yoga can be practiced without props too.
So I'll see you in the video.
Again,
If we haven't met,
My name is Kumari Skye,
And I'm happy to be sharing yin yoga.
Why don't we have a minute for just grounding and arriving here to the practice.
So whatever position feels nice in your body to just spend a moment to go inward and do some breathing.
Speaking by simply observing the breath.
Now start to make your breath a little deeper,
Feeling your ribcage expand.
Now feel your rib cage and belly expand.
Feeling your whole torso ever so subtly expand and soften back.
Now we'll all take a deep breath in together through the nose.
Hold.
And sigh it out.
So two more of those.
Breathe in nice and deep and then hold.
Hold,
Let it go.
And take one more at your own pace.
Start to bring a little movement to your head and neck.
And start to move your body organically.
I'm going to do some shoulder rolls.
Take a little twist.
About stretching out the legs for a moment here.
Some little shake.
And then we're gonna come back into a seated position and work with the hips.
This one's called square pose.
You could also do what's called fire log.
Now,
If a seated position leaning forward is not nice for your lower back,
What I want you to do is a reclined figure four.
And you could even put this foot against something like a wall.
Otherwise,
If you want to do this one,
What's happening is we're looking to line the heels up or the feet up with the knees,
Right?
So not this,
Not this,
But something like this.
Hey,
And if you have blocks,
You could support your knees.
And what we're intending to do is come forward enough.
So we're feeling some sort of a stretch here in the right hip,
Thigh,
Glute area.
You can lean into a prop.
Just allowing yourself to melt forward.
But like I mentioned,
Do you watch your lower back?
You can also protect the lower back by keeping your spine straight and then coming forward.
That's what I'm doing.
My lower back's been a little sensitive lately.
And then we breathe here.
Diving inward to notice all the different sensations happening.
If you're in a body where you're like,
Not really feeling this,
I did mention you could go into fire log.
So that looks like that.
As a loving reminder.
Our yoga practice should never hurt,
No matter what kind of yoga you're doing.
And we want to be mindful of things like pinching and burning,
Just,
You know,
Your body,
Things that just don't quite feel right.
See if there's another way you can access the target area.
Got about 30 more seconds here.
Go ahead and start to rise up.
Notice what leg is in front or on top.
And we'll switch sides.
I'm going to do a few windshield wipers in between.
And seeing what setup is best for you on this side.
And easing in.
See if you notice a difference in this side.
One of my favorite Yen cues is.
.
.
Take your breath to the sensation.
So you might imagine you're breathing into the stretchy sensation you're feeling.
But also breathing out over it.
And this works on the energetic level.
And this is such a huge part of yin yoga is the the energy around what we're doing.
How these physical positions affect our own innate life force energy.
Things like your meridians,
Your chakras.
Your state of mind,
Your emotions.
So I'm gonna let it just be quiet for one more minute.
Welcome one more big intentional bry.
Help yourself up.
Oh.
Come to another position.
I like some movement here.
And this time in between poses,
So important.
All right,
So next up we are going to do a half frog with an optional sphinx upper body.
You can start out elevating your frog leg and if that makes it feel too intense in your hip,
Put something lower there or don't do it at all.
So it looks like this.
And then.
.
.
Spanx.
On the top or you could just be down.
So just see what one you think feels better.
So as I mentioned,
The idea is to feel something in like the deep inside of the hip.
Maybe into the inner thigh,
The adductor muscle.
And then you might also feel a little squeeze in your lower back,
Especially if you're up here in Sphinx pose.
But every body is so different.
I know I have a lot of students who come down like this and they feel plenty in their backs.
I think that's what I'm going to do today.
I'm one of those students.
Feel the lower half of your body as heavy.
Really allowing your body to release and surrender down towards the earth.
Deep breaths here.
You may even feel a little pressure as your belly expands into the floor.
Okay,
So begin to Release that side.
Before you go to the next side,
Perhaps some belly down windshield wipers.
You were enjoying using that prop,
Switch that to the other side.
Notice the difference here.
For me,
Definitely I need to lay down my head.
Take some of that pressure out of my back because remember the goal is to relax the muscles.
So if you're up in that sphinx and you're noticing you're engaging your glutes or anything in your right leg or the leg that's out long then you know you might need to come down a little bit.
Time is the magic ingredient here.
Just allowing the sensation.
Enjoying a few more breaths here.
Okay,
Awesome.
Come on out.
Instinctively you might like to press on back to do some cat and cows or our next pose is child's pose My favorite is the bolster between my legs,
Head hanging off.
So maybe you would like that as well.
Really,
Any child's pose you like.
If you don't have a prop,
That's okay.
Just remembering in child's pose,
You can keep your arms however you want.
You can have your legs as wide as you want.
Really the edge with this one is usually pretty subtle.
It's the spine lengthening.
But then we also have compression in the hips,
The knees,
The ankles,
Maybe even the shoulders,
Depending on the way you're holding them.
And compression is also super beneficial to our tissues,
Especially our joints.
What's happening is all that pressure is being held.
And then when we release the pressure,
It gets hyper oxygenated blood flow back into the joint.
And that's really especially beneficial in the joints because they don't have a lot of blood flow,
Like the tissues of like the cartilage,
The bones,
That doesn't have a lot of blood flow.
It's a very.
.
.
It's not like a muscle,
Put it that way.
Okay,
So I'm just gonna have you here for about 30 more seconds.
Feel your body,
Feel your breath.
One more full expanding inhale.
And now let it go.
Amazing.
Press yourself up and out,
Stretch out those legs.
And then come on to your back.
I'm going to offer you this twist,
But if it feels too intense,
Just do any twist that is preferable.
So for this one,
We're going to try to have our legs a little straighter.
You could also put this long leg up on a bolster and that would help your shoulder and arm come down to the floor.
I happen to have a blanket right there.
And if you can,
Turn your head to the left if your leg is over to the right.
This is a great place to take some bigger breaths.
Just think of like how everything is twisted.
And so it kind of squeezes the breath.
To the far reaches of the lungs,
But it also moves our tissues in a unusual way.
And of course we are twisting.
And it's kind of like,
We're,
We're wringing everything out,
So to speak.
And then when we're gonna roll out of this twist,
An influx of new energy to all those places that were just being stimulated by this twist.
We have about 30 more seconds here.
Sweet.
Go ahead and come out.
I'm gonna do some pelvic tilts.
Get yourself ready for the other side.
So one leg long.
Scanning your body,
Do you notice a difference here?
I'm saying that because I very much notice a difference in my body.
It was a lot.
Tighter or stucker.
So what I'm trying to do is just really focus on my exhales.
And again,
About 30 more seconds.
Rolling your way out.
Perfect place for some windshield wipers or a happy baby.
And then when you feel complete,
We're going to move into Shavasana where I'm going to give you a little sound back with this chime.
However you like relaxing.
Seeing down your eyes.
Follow your breath here.
Practice the habit of letting your breath be your ally.
The way you can soothe yourself anytime,
Anywhere.
You Bye!
And into the smooth flow of your breath in and out of the nostrils.
Taking two sips of breath.
Through the nose,
Again.
Taking all the time that you want,
That you need.
To come away from your practice.
If you'd like to join me.
In closing this session,
You can meet me in an upright position.
Picking one hand to the heart center,
One to the belly.
Belly.
Sensing our connection.
Through our own hands on our bodies.
Knowing that everyone here that wanted to is putting their hands on their bodies.
Because we're human,
We're all connected.
Cheers to us for taking the time to nourish our bodies and regulate our nervous systems.
Deep breath in.
Hands together.
Together we bow and offer the greeting of Namaste.
Namaste.
