We're going to get started here in a tabletop pose.
Coming onto all fours,
Begin to ease into a few rounds of cats and cows.
So as you inhale,
Drop the belly and lift the gaze.
With your exhale,
Round through the spine,
Draw the chin to the chest.
Inhale,
Drop the belly,
Lift the gaze.
And exhale,
Tuck the tailbone round through the shoulders.
Keep moving through these cats and cows at your own pace,
Moving mindfully and slowly.
Begin to come back into neutral tabletop pose.
We'll just start to stretch out the hips a little bit,
So we'll shift our hips towards the left side of the mat,
And then gaze over the right shoulder.
Come back through center,
Shift the hips towards the right,
Gaze over your left shoulder,
And come back through center.
We'll start to find some movement in the hips,
So find circular motion,
Moving the hips down towards the heels,
Back towards the front of the body,
Moving nice and slow here,
Really pressing the fingers into the mat.
Then begin to switch directions and move with the breath.
Find stillness and a neutral tabletop.
We'll draw the knees apart slightly,
Bring the big toes to touch,
And find cats and cows here.
Inhale as you drop the belly,
Exhale round through the spine.
Inhale,
Lift the heart,
And exhale round through the spine.
So we're getting a little bit of a deeper stretch in the hips.
Take one last breath here,
And when you're ready,
Send your hips all the way down,
Coming into child's pose.
Rest the forehead on the mat,
Take a moment to close the eyes and listen to the sound of your breath.
Give your mind a break,
And begin to slowly invite your body to relax.
Let the mind relax.
And coming more deeply into this present moment,
Into this space,
And allow all other thoughts and stresses to melt away.
Take a deep inhale here,
And as you exhale,
Thread the right arm underneath the left arm,
Coming up onto the fingertips,
Allowing the right palm to face open towards the sky.
Bringing the right ear gently onto the mat.
Untwist the right arm and come back through center,
And then bring the left arm underneath the right arm,
Resting the left ear on the mat.
And slowly bring the left arm back through center,
And extend both arms,
Taking a breath.
And when you're ready,
Slowly come back up to a seated position.
Cross the ankles,
And then come to lay on the back.
Extend the body here,
Nice and long.
Point the toes,
Extend the arms up over the body,
Getting a nice deep stretch,
Elongating yourself,
Elongating the spine.
And then we'll draw both knees into the chest,
Lifting the feet up.
Wrap the arms around the knees,
And maybe rock gently from side to side.
And then we'll place the hands on top of the knees,
Bring the knees to touch,
Extend the arms so that they're straight.
We'll start to find circular movements here with the knees,
Getting a nice massage in the low back and the sacrum.
Move slowly in one direction,
And when you're ready,
Go ahead and switch directions.
Find stillness,
And then draw the right knee into the chest,
Extending the left leg straight out in front.
Flex the toes here,
And then we'll draw the right knee over towards the right side of the body,
Opening up the hips slightly.
Keep the spine and shoulder blades pressed into the mat.
And then use your left hand to twist the right knee over towards the left side of the body.
Allow the right arm to come into a cactus shape.
If it's comfortable for you,
You can bring your gaze towards the right side.
Slowly bring the right leg back to a neutral position.
Bring both soles of the feet on the ground,
And bend the knees.
We'll bring the right ankle on top of the left knee,
Gently pressing open the right hip.
If you'd like to take a deeper variation,
You can lift the left foot up off of the mat,
Interlacing the hands behind the back of the left thigh,
Or the back of the left knee.
Keep the right foot flexed to protect the knee.
And breathe here.
And draw the left leg back down,
Crossing the right leg.
Draw the left knee into the body,
Extending the right leg straight out in front.
And then begin to bring the left knee out towards the left side,
Opening up the left hip.
And then use the right hand to gently twist the left leg over towards the right side,
Allowing the left arm to come into a cactus shape.
Gaze over towards the left.
Your right hand can gently be placed on the right knee for support.
Breathe into this twist.
Allow the body to soften.
Draw the left leg back towards the center.
Bring the right knee to bend.
Coming on to the bottom of the foot,
And cross the left ankle on top of the right knee.
And then find your variation here.
So either stay where you are,
Or lift that right leg up.
Interlacing the hands,
Gently pressing the knees closer towards the body.
Gently bring the right foot back down,
And crossing the left foot.
And draw both knees into the chest.
Bring the forehead to the knees,
And then release to come into happy baby.
Bring the arms inside of the legs,
And the hands along the outer edges of the feet.
You can gently rock from side to side here.
Get rid of any bit of lost tension in the hips and in the back.
And then once you're ready,
Extend the legs straight out.
Relax the arms alongside the body.
Take a full deep breath here.
Deep inhale through the nose,
And as you open the mouth,
Exhale and sigh it out.
Find Shavasana,
Our final resting pose here.
Close your eyes and allow your limbs to fully relax.
Stay here for as long as you'd like.
Find gratitude for yourself,
Finding time to make it on your mat.
Thank you so much for joining me.
I'll see you next time.
Namaste.
