I am Lisa.
Here is a shorthand somatic yoga practice that will do standing.
You can do it anytime you find yourself standing with the ability to put all of your attention on what you're doing.
General practice rules we don't force in this practice.
We're trying to do what we do with the greatest degree of ease possible.
And the way we know if what we're doing is done in a comfortable,
Easeful way is we're tuned in to the internal sensations of our body.
So take a moment,
See how you're most comfortable to stand.
If in standing you're comfortable to close your eyes,
You can.
And you're just gonna take a moment,
Start to breathe a little bit slower and a little bit deeper.
Tune in to the internal sensations of your body.
As information your body wants your brain.
To know.
If you… Close your eyes,
Now slowly open them.
And We're going to start with a movement that will turn into a cat-cow.
I'll stand to the side.
If you need to use me,
You can.
As much as you can,
Just listen to the directions.
As you arch your back,
You're going to reach your arms behind you.
And you can let your weight come to your toes.
And then you'll release.
And as you bring your arms in front of you,
You're going to gently round your back.
You can let your knees bend,
You can even let your elbows have a little bend.
And slowly release.
As you arch,
Your chest is being brought forward and up.
And that may lead your whole body to go forward and up,
Causing your heels to lift.
You slowly release.
Find neutrality.
As you bring your arms forward and do that little bit of flexion,
Your weight kind of goes back into your heels.
And you release to neutral.
Do a couple more cycles,
Figuring out how you can do the movement in an easeful,
Comfortable way.
If the movement feels Well organized and easeful,
You can link it to breath.
Inhaling as you do the R.
Exhaling to come out and do your curl or your cat.
Inhaling to come out of the cat.
And into your body.
Complete the cycle you're in the midst of.
And when you find your neutral,
Stand for a moment.
Practice standing in a relaxed way.
If you'd like,
Close your eyes and tune in to notice what new sensations you may find.
That's the sensory feedback that's been generated from doing those movements.
So now let's move your arms in a different plane to target different muscles.
Now as you inhale and bring your chest forward,
Let your arms go out,
Palms go up.
Lift only as high as is comfortable.
If it's comfortable to join your hands,
You can.
And if the extension,
The movement of your chest forward and up causes your heels to lift,
You can do that.
And as you exhale with control.
Smoothly come back.
Few cycles.
Your inhale,
Chest goes forward,
Arms go out and up,
Heels may lift.
Exhaling,
Arms come down,
Chest moves back,
Belly moves back.
Heels lower if they lift.
When you complete your next cycle.
Take a moment to stand,
Invite your body to relax and tune in.
You're breathing a little deeper.
Scanning your body with your mind to get the sensory beat.
Visualize your crescent moon.
Palms touching above your head and bending to the side.
Once you visualize it,
Come into your present mood.
Focus on the side you're bending towards.
Breathe regularly as you hold the posture.
And if you notice a part of your body feeling tense,
See what you might do to lessen that tension.
Slowly come up.
And crescent moon to the other side.
Drop out of your crescent moon.
Release your arms down and take that moment to relax.
Tune in.
And let's explore a rotational movement.
You can have your legs a little wider than walking distance if that's comfortable.
You'll see.
Start by lifting your arms up,
Turning your palms up.
Arms can come up about shoulder height.
Now as you turn your body to the right,
Take your left hand,
Put it on the top of your right shoulder,
And bring your right arm around back of right hand,
Kind of resting against opposite side.
And then inhale,
Come out of the twist,
Palms facing up.
And as you exhale.
.
.
Rotate around to your left,
Right hand towards top of left shoulder,
Left hand coming to opposite side hip.
Inhaling,
There's this sort of unraveling.
Palms are up,
Arms and chest wide.
And as you exhale,
You release your arms.
Inhaling,
Arms up,
Palms up.
Exhaling,
Turning to the right,
Left hand to right shoulder,
Right hand to left hip.
Inhaling to center.
Exhaling,
Tightening your belly as you rotate around to the left.
Inhaling,
Arms and chest broad.
Exhaling,
Arms to yourself.
One last cycle.
Inhaling,
Arms come up.
Exhaling,
Belly tightens and you turn around to the right.
Inhaling to center,
Feel belly broad,
Chest broad.
Exhaling,
Turning around to the left.
Inhaling,
Coming to center.
Exhale,
Release.
Find a comfortable position to stand for a moment.
See what new sensations you may feel,
Especially in the sides of your body.
And now let's conclude with a gentle forward bend.
You're going to let your knees bend,
Focus on the area muscles contract that bend you forward,
It's your abdomen,
Front of pelvis.
And go slow so that momentum doesn't take you too far.
You can let your arms hang or hold opposite elbows.
If you can let your head be heavy,
Do.
Continue to breathe,
Focus on the front of your body.
Find an inhale and let your inhale help to bring you up.
Take a moment to feel the effect.
And then bring your hands to your heart.
As you breathe a little slower,
A little deeper,
Focus onto your heart area.
Imagine breathing through your heart area.
And generate the quality of appreciation within yourself.
Slowly release that heart focused breathing.
Do an ending scan to feel the effects of the practice you did today.
When you're ready,
Open your eyes.
Thank yourself for practicing.
I appreciate each one of you joining me.
Namaste.
