Well,
Hello there and welcome to this little yin yoga practice.
This is a quick one to help you restore,
Reset,
And feel a sense of peace and rest in a really short amount of time.
Enjoy.
I'll see you in the video.
Welcome,
Welcome.
I'm Kumari and I'm so excited to share 30 minutes of yin yoga with you.
It's such a great way to restore and relax and just get a little rest.
It's amazing,
Like just even doing one pose and within yoga,
I feel like there's so much benefit.
And let's jump in right away.
So we'll just take a few breaths as we sit here.
So go ahead and close down your eyes.
Take a big breath in.
And blow it out.
Another?
One more.
Few more natural breaths,
I'm sure will arise some deeper ones.
Start to gently move your head in the.
.
.
Maybe making rotations or dropping it from side to side.
Let your intuition guide you.
Bringing head and neck back to neutral.
Let's take a little twist off to one side,
Waking up the spine.
And then to the other side.
Go stretch out the leg.
How about some windshield wipers start waking up the hips a little bit.
Hmm,
We are going to start off doing a seated forward fold called Caterpillar.
So if you've practiced with me before,
You know,
I like to sit up on something.
This is always helpful in a forward fold in most everybody.
I've taught a lot of bodies in the last 22 years.
So legs come out long.
Without any preps,
It's just this.
But if you do have props.
.
.
You could do something like this.
The idea is to feel a stretch in your back.
The hamstrings would be secondary.
And good ol' Stonehenge.
That's my favorite way.
You can also put something under your knees instead if you're in a body that it just your lower back or your hamstrings feel really tight.
Check it out like this.
I think this is actually how I'm going to do it.
My lower back's been a little sensitive recently.
You So sometimes the quieter the body becomes.
The mind can amp up.
So if that's happening,
Let's take some time to go with the breath here.
Taking some full inhales and exhales.
Just really letting yourself get grounded here.
But really what happens once we.
.
.
Move past.
Some resistance and we get more used to quieting.
The body relaxes,
The breath slows and softens.
And then this is fertile ground for the mind to let go.
To move away from identifying with all the thoughts and stories,
Habits,
Beliefs,
Just come into this place of stillness.
So we'll stay one more minute with those paws and.
.
.
Keep coming back to that stillness.
Alright,
Go ahead and start to come back to a more neutral position.
Leaning back into your hands,
Floating the hips slowly move into this way of sitting.
And then windshield wipers are usually a favorite after this one.
Next up,
We are going to be laying on the front side of the body for Sphinx Pose.
But we're going to add a half frog leg to it.
So I'll show you what I mean.
If you have any like a bolster or blanket,
That is nice for this one as well.
So,
Sphinx is this.
Hafra,
Cake.
If you're not feeling like laying on the front side of your body,
You can always do this more in a side lying position.
Take that away or even elevate this leg.
But if you want,
We're just gonna do it like this.
So we are intending to feel sensation in the small of the back.
So a little squeeze in the lower back.
We're also intending to feel maybe a little something in the inside of the leg we are frogging.
Other options are putting a block down for your head.
That's a lot.
You Dropping in here.
Are there any areas where you feel you could soften a little?
Okay,
So now we're just going to switch sides.
We'll spend a couple minutes on this side.
Frogging up your other leg.
Again,
Feeling that squeezy sensation in your lower back,
However that happens for you.
I'm up on this bolster because I need to be a little higher.
So I feel something,
But you might need to be a little lower.
Remember,
We're not feeling any pain in yoga.
Sensing the breath in the lower abdomen.
Healing the rise and fall of the diaphragm.
Okay,
We're gonna come out of this one.
Finding your way upright?
Let's do some cat and cows.
Great.
All right,
Let's do child's pose next.
This is my favorite way as of late.
I sit on the bolster and then I come forward and rest my head on the floor.
So you do child's pose,
However you like to do it.
Your arms can be out long,
They can be more in a V or even pulled a little closer in towards your body.
Really filling your body with breath.
See if you can connect with the back side.
Be here just a little bit longer.
Really feeling and breathing.
Letting the magic of time and stillness do the work.
You One more breath here.
Go ahead and bring your body back upright.
I like to just stretch out your chest here or stretch out your legs.
Okay so next up we'll practice shoelace.
This is another one where you'll want to be up a little higher.
I'm actually gonna fold this.
My hair is crazy tonight.
I'm gonna fold this blanket to be up even higher.
And you're going to stop your.
.
.
Right leg over your left.
So it looks something like this.
There's a lot of ways to modify this.
You can put a block under here for support.
Sometimes under here is good.
If you're feeling it,
You're doing it.
You don't have to lean forward,
But you can.
If this is just not working for you,
Another option is leg out long.
Okay.
The knees absolutely do not have to be lined up.
You can even do like fire log if that works better for you.
That's what I love about yin yoga.
There's so many variations.
Something for everyone.
Melting down,
Try to relax your hips.
For me personally just barely leaning forward.
I'm feeling it enough But some might want to fold all the way forward and put their head on a block or something.
This depends on where you are at.
Hmm,
About one more minute here.
So I mentioned time is the magic ingredient.
And that's because.
.
.
It takes time for the tissues we're targeting to respond.
And so this long held stimulation is doing exactly that.
It's stimulating all sorts of cellular activity.
We are.
Creating energy in the body.
And then when we move back to our original position or a different position,
Then the tissues like move back into place.
Not that they went like out of that out of place,
But they so just think of it like this,
They deform and then they gonna reform.
And within that,
There's just so much benefit.
Your tissues become more hydrated because your body produces more hyaluronic acid,
Which makes collagen.
So this is great for keeping the body base and mobile.
Okay,
Let's go ahead and come out.
Move around a little bit.
And then,
Of course,
We have to do the other leg.
But also this process of stillness and sensation.
Helps to relieve muscle tension.
And.
.
.
Tension also like in the fascia.
And our fascia is so.
.
.
Intricately Kiss me?
Our fascia is so intricately connected to our nervous system.
And so as we sit here,
In a space that is maybe a little unusual,
But probably feels good.
This just signals a response that initiates the parasympathetic nervous system response.
So therefore,
This is a very regulating practice.
And take a deep breath in.
Hmm.
.
.
We'll let go of this one.
Carefully.
Next,
Come down onto your back.
We'll do a twist.
Not a very long one,
But just a little time on each side.
Breathe in and come back to center.
Back to your center Mmm,
Few little rocks here.
Let's do a happy baby.
And then tuning,
I mean not tuning,
Sliding into Shavasana.
And I'm going to give you a little sound bath.
While you're in Shavasana.
Self course whatever position is most comfortable for you.
Closing your eyes.
Together we'll breathe in.
On side out.
You Come back to the awareness of your breathing.
Deepening your breaths.
Starting to move your body around a little bit.
And as you're ready,
Rolling to your side.
Noticing how you're feeling.
Maybe even comparing it to how you felt when you first started.
Rest here in the knowing of the.
.
.
Benefit you.
Offered yourself through this practice.
If you'd like to join me in closing our session.
Go ahead and come back to a seated position where we'll meet with one hand on top of the other at the heart center.
All right.
Sending the love in my heart Out to all of you.
May we all.
Remember this connection that we can create.
Bringing our palms together in front of the heart.
Offering the gesture of Anjali mudra which symbolizes bowing to coupled with the word namaste together namaste
