Hi friend,
My name is Samantha Linden,
The Blissful Soul.
Today I'm going to walk you through some basic poses.
These gentle poses is an excellent way to ground yourself.
Asanas calm the mind and reduce stress.
Your poses should be steady and comfortable,
Firm yet relaxed.
These positions should be done slowly without any forcing or sudden movements.
Do not attempt to do any position you are not comfortable with doing.
If there is a position you are not comfortable doing,
Or unable to do for any reason,
Such as being pregnant,
You can visualize yourself doing it.
Similar to guided imagery,
Visualize it in your mind instead.
Our minds are powerful healing tools.
This is also an effective way to approach it.
For today's session,
I encourage you to wear comfortable clothes.
We will do this on the floor.
So if you have a mat,
I encourage you to use it.
I will explain each pose to you,
And then we will hold each position for about 15 seconds.
We will be lying down at the end for a few minutes.
So I suggest grabbing a pillow if you have neck or knee pain,
Or a blanket if you are in a cold environment.
Please feel free to pause the track while you get your area ready if you need to.
Now let's begin.
We will first begin with a mountain pose.
Stand with your big toes touching and your heels slightly apart.
Lift and spread your toes slightly,
Then lower them back to the mat.
Align your head and shoulders in a straight line.
Let your arms fall at your sides,
Palms facing forward,
Gaze straight ahead.
Breathe as we hold this for about 15 seconds.
We will now move into high lunge.
Step your right foot back as far as you can comfortably,
With your heel off the floor and your toes touching the floor.
Bend your left knee,
Press the sole of your foot into the mat.
If needed,
You can have your knee touch the floor.
Look at your left big toe and stretch your right leg out.
Stretch your sternum toward your left knee.
Inhale and raise your arms to ear level with your fingers pointing toward the ceiling.
Breathe as we hold this for about 15 seconds.
To exit the pose,
Step your right foot forward and relax your arms back to a tall mountain pose.
Repeat on the other side by stepping your left foot back,
Then raise your arms when you are ready.
Breathe as we hold this for about 15 seconds.
To exit the pose,
Step your left foot forward and relax your arms back to a tall mountain pose.
Start in your mountain position with your feet slightly apart and your weight balanced equally on both feet.
Inhale while raising your arms overhead.
Exhale while bending forward towards your feet,
Keeping your back flat as we do a standing forward bend.
Place your hands on the floor in front of your feet,
Next to your feet,
Or on the back of your ankles or calves.
Keep your hips over your heels.
Press your heels into the floor.
Let your head hang and relax your neck.
Inhale to lengthen your spine and exhale to deepen the pose.
Breathe as we hold this for about 15 seconds.
To exit the pose,
Either slowly return to mountain pose or come down to all fours for a cat pose.
Start on all fours with your hands under your shoulders and your knees under your hips.
Spread your fingers and press into the floor.
Inhale and look up,
Arching your back and lowering your belly.
Exhale and round your spine,
Tucking your chin to your chest.
Repeat for several breaths for about 15 seconds.
Now sit on the floor,
Cross-legged with your back straight.
Place your left hand on your right knee and your right fingertips on the mat behind you.
Inhale and sit up tall,
Lengthening your spine.
Exhale and twist to the right from the base of your spine.
Rotate gently from your base of your spine to your mid-back,
Upper back and neck.
Gaze over your right shoulder.
Hold the pose for three to five breaths.
Now switch sides.
Place your right hand on your left knee and your left fingertips on the mat behind you.
Inhale and sit up tall,
Lengthening your spine.
Exhale and twist to the left from the base of your spine.
Rotate gently from your base of your spine to your mid-back,
Upper back and neck.
Gaze over your left shoulder.
Hold the pose for three to five breaths.
We're going to move into a basic kneeling pose that involves kneeling on the mat,
Placing the hips over the heels and rising up using the legs to hold the pose.
If you have difficulty with your knees,
You can sit still with your legs crossed or straight out.
Go ahead and rise up,
Kneeling with your heels behind you at about 90 degrees or remain sitting if that's more comfortable.
Hold the pose for about 15 seconds.
Kneel on the floor or yoga mat with your knees as wide.
For child's pose,
If you have difficulty with your knees,
You can lie on your back.
Sit back on your heels,
Keeping your buttocks close to them.
Lean forward until your stomach touches your thighs.
Rest your forehead on the floor or on your hands,
Which you can stack in front of you.
Relax your neck and breathe.
Hold the pose for as long as feels comfortable or about 15 seconds.
Slowly exit the pose by lying on your back.
For corpse pose,
Lie on your back with your legs separated and arms extended out to the sides,
Palms facing up.
This will be your last pose.
Keep your head centered and avoid letting it fall to either side.
Corpse pose can help with stress reduction,
Rejuvenation,
Mood lifting and improve mindfulness.
We will stay here for a few minutes,
So enjoy this time of self-care.
If you feel any pain in your neck or knees,
You can use a pillow or if you are cold,
Blanket,
But try to stay still with your eyes closed and continue to breathe until I bring you back.
If you find your mind racing,
You can use the words,
Let go to bring you back to breathing.
Okay my friend,
When you are ready,
You can allow yourself to return to the environment,
Although you are also welcome to stay and relax longer in corpse pose.
Enjoy this time.
If you would like,
You can utilize this time to do a short breathing exercise,
Guided imagery or another meditation,
Whatever you are called to.
However,
This practice alone will benefit you for grounding and relaxation.
I hope to see you soon,
My friend.
