by Yaryna S
This practice combines strength, mobility, and grounding movement with a reminder that you don't have to prove anything. Listen to your body, move at your own pace and discover what feeling strong can be like. Finish with a peaceful Shavasana and a little more trust in yourself. Be You, Yaryna
Transcript
Hello my dear yoga practitioner. Today's practice will be simple and there is nothing wrong with sometimes letting yourself go back to basics, Feel your body and give it what it needs in the moment. We will start today by taking a few deep breaths Feel free to close your eyes if you're feeling safe in your own space. Just make sure you are comfortable in your body. Maybe it will require a gentle roll of the shoulders back, Maybe changing your seated position. And if there is still a discomfort that's perfectly fine that's why we are here to embrace it all Just let yourself ground. And by grounding we usually mean noticing where you are and the physical space. Noticing where you are in your mental space noticing your emotion. We acknowledge them as they are. Remembering that they speak to us the truth about ourselves. And we can always choose what we do with them, Expressing. Or transforming. Or simply listening to them. Let's take three more breaths and maybe deepening them a little bit noticing the rising and falling sensation in your body. And on the next exhale, Let's drop chin to the chest. On the inhale, Right ear over the right shoulder. On the exhale, Again, Chin to chest. On the inhale, Left ear over the left shoulder. Exhale, Chain to chest. And now you can add this half circular movement. With your heart. Keeping shoulders low and just allowing the length, The spaciousness of your neck. Coming back to center, We will interlace fingers. Press our palms away from us, Again dropping chin down, Rounding the spine. Inhale to lengthen through the body. Exhale round and drop. Inhaling Excellent. To the front. Inhale, Maybe trying to bring balance a little bit more back. And exhale to the front or you can hook your hands on the knees And now going a little bit deeper into that spinal flexion, You're going to drop belly down, Open the chest. Exhale, Roll through the spine. And maybe you want to add a circular movement here with your chest, With your belly. Moving in circles in one direction. And then changing the direction. Very good. Now let's release a bit the pressure from our body. Feet we are going to come to the table top and we will tuck our toes under Again, Bringing hips back, Feeling a nice toe stretch here. Maybe walking your hands through the front. And maybe dropping the forehead down. Let's look to the front, Pressing the palms down and lifting hips up downward facing dog. Here also let's add some movement to the lower body, Pedaling. Most of all, I invite you to be maybe even a little bit intuitive with your body. And not only following the image on your screen but finding that space and time when you can close your eyes and at the moment that you need for your unique body for your unique feelings and your day to day. Maybe you want to do the same walking movement with your hands. And removing palms from the floor. Perfect. Now let's add some waves you're going to round the spine bringing tailbone under bringing the belly button in and from here moving in the direction of the plank inhale to squeeze the glutes lift the head up press palms down to the floor Exhale to bend the knees and find the way back to the down dog. And soothing our spine a couple of waves here. Staying strong and breathing, Letting breath lead the movement. Next time drop your knees down and find your way to the child's pose. Scrappy hips, Just head down. Walk our hands or slide our hands closer to the body and I invite you to bring knees a bit wider from here again finding our way with the hands down to the floor but this time we will thread the needle bringing left arm under the right and dropping the shoulder down we are combining here the twist with the child's pose Notice how you can ground a bit more through the sitting bones, Through your legs. At the same time, How you can create space in your spine. Beautiful, Right hand come closer Left hand down and this time we are threading the right shoulder under. Right arm and shoulder down, Maybe extending the left arm and again We are going to level our hips. And breathe into the spinal twist. Perfect, From here coming back And let's bring our hands to the front. You can bring your knees a little bit closer to each other, Just right under the hips. Hands to the front. We're going to cross our ankles, Shifting weight to the front, Pressing with the palms down and bending the elbows, Maybe dropping all the way down or maybe almost from the floor, Pushing back up. Taking a moment here to bring the hips back. And again you can start with rounding the spine, Coming into the kneeling plank position, Bending the elbows, Finding strength on your arms. Washing up. And back down. And we keep moving here. Feeling every engagement in the body, Not skipping, Not ignoring any of time. To the front. Forging up. And back. And bow to make some heat. At the same time, If you want, You can bring the other ankle on top and three more times. Bye. And two. And back. And one. And back. Perfect. Beautiful, Now from here let's tap our right leg right foot to the front to the right side of your mat Taking a couple of breaths here in our lizard. And if you want, You can add movement, Dynamically extending the legs. And exhale to bend it. Exhale to drop, Hips down, Bring your chest to the floor. And now from here we are going to bring the right hand to the front and then bending the elbow in the direction of the back of your mat. Good. Exhale, Extend. Inhale, Bend and open the chest. I like celesta. And. . . And out. Now bring your fingers a little bit wider. And out. The last one. And out perfect if you feel that you created a little bit more space you can come down to the forearms for two breaths maintaining the spaciousness in your spine still. And now coming back to our This time right knee in and let's bring left foot into the front. To the side of the left hand. And again here. Breath in. To extend the lap. Keeping the foot flexed. Inhale. Exhale to bend and drop the hips down opening the chest. Inhale, Extend. Exhale, Bend and drop lower. And Turn on. And in. And I Now let's bring left hand to the front. Inhale to bend the elbow. Elbow as if with a rubber coming back. And we breathe in. And exhale, Extending it back to the front. And again, Pull yourself with rubber band in. And out. Bring your fingers wider And out. And. . . Hmm. The last one. And out, And if you feel more space, You can lower a bit more. And coming with the forearms to the floor or to the block. For two breaths or staying here as well. I think I know because I ate it. Perfect, Hands back to the floor and now we are going to bring both knees back down. Tucking the toes under, A little bit more hidden strength. Let's bring knees over the floor, Pressing the palms down firmly. Breath in here, Breath out, Keeping counts as they are turn your hips and your knees to one side, Breath in center, Hover over, Breath out other side, Breath in Breath. Breath in, Breath out. Breath in. Keep moving. Welcoming the heat. One more on each side. Very good, Drop your knees down and swing your feet to one side, Any side to bring them to the front Now from here let's slide hands back. Behind you, Just behind the sitting bones, Pressing heels down to the floor, Press your palms and find your way to the reverse plank. Stay strong here and again breath in to lift. Breath out, Dropping right hip down, Twisting. Breath in, Lift. Breath out, Left hip. Breath in. UGH! Breath in. Out. Couple of more times, Stay strong. To the right. And in. And laugh. And in and lower down. Now bend your knees generously, Bring your arms behind the thighs and give yourself a nice hug Feel your breath, Differences in your body. Now we will hold our legs maybe on the shins maybe on the ankles maybe the big toes and we will start sliding heels away, You can adjust your sitting bones, You can take the flesh out to feel that sitting bones are coming closer to the floor and that your pelvis is having Uh. . . Posterior rotation and now from here we open the chest. And we lower the belly and we take a couple of breaths. Breathing into the hamstrings. Into the lower back. Into the shoulders. Into the calves. When you feel that your breath has softened your body you can fold all the way down I am safe. I am enough. I. . . Enjoy and appreciate this moment. Just as it is. And if I want to improve, My life, My experience. Then it's completely up to me. From here gently roll up. Bring your hands to the sides, Fingers to both sides, Bend the knees, You will bring left foot over the right knee into this figure four position and now let's just loosen a little bit more the spine and still working on the hamstrings you will touch right knee down and then left knee down and rise. And left, Same time massaging our glutes nicely. Perfect. Now drop the left foot down, Changing the side. If you walked a little bit like I did, Feel free to re-adjust. So right foot comes on top, This side may feel a bit different. If it's harder on one side, Then you can increase the distance, Yes? And then, The more you breathe, The more you soften, Bringing the standing foot a little bit closer. Good. And again, One side, Another. Just noticing what does this moment bring you Perfect. And gently releasing. And from here bringing arms to the sides and slowly lowering downward to bra by word to bra. Perfect, This time you can bring your arms to the sides bringing feet wide and again a couple of gentle windshield wipers. Dropping knees to one side to other side. And slowly extending your legs. Preparing yourself for a few minutes in Shavasana. Trusting the floor beneath your body. And reminding yourself that you are supported. That this ground has your back. That your breath is happening. As long as you're alive, Whether you control it or not. And with that trust that the world gives you. Can you love yourself? To relax into this moment. To be the true you. The genuine. Maybe sensitive, Maybe vulnerable. But the true Sometimes our strength is in our honesty with ourselves. If you're enjoying this Calm the stillness. I strongly recommend you to stay longer in Shavasana. And take all the benefits of this magical moment. After the practice to absorb all the benefits. And to savour the sensation of just being. I will love you and I will leave you here with a deep gratitude. For you choosing this video and practicing with me today.
