Today's practice will help you decrease any digestive issues or symptoms you may be experiencing.
I recommend waiting at least two hours after eating to practice this class.
Bring your hands into fists,
Tucking your thumbs in,
And then placing your fists just in front of your hips.
From here you're going to fold forward,
Hinging from the hips,
And relax down into your child's pose.
And what this does,
It is just going to gently massage your internal organs.
You will feel a slight pressure in your abdominal area,
And this is completely normal.
But if it feels like it's too much,
Feel free to remove your fists and come into a traditional child's pose.
With your arms extended in front of you.
Take a moment to feel the variation that feels best for you,
And begin connecting to the breath.
Breathing deeply in through your nose,
And out through your nose.
Sending your breath down into your belly.
And again,
As you breathe in,
Feel your body expand.
And as you exhale,
Send your breath down into your belly.
And with each breath,
Feel yourself relaxing,
Sinking deeper into the stretch.
And continue to find deep belly breaths.
Lift yourself up,
And then come onto your hands and knees.
Find tabletop pose,
And begin to move through a few rounds of cat-cows.
As you inhale,
Lift your tailbone,
Drop your belly,
Gaze up.
And as you exhale,
Tuck your tailbone under,
Round through your spine,
Chin to chest.
Inhale,
Lift your gaze.
And exhale,
Push the floor away,
And draw your belly up towards your spine.
Continue to flow here on your own,
And notice how this feels in your body.
Feel the sensations with each inhale and exhale.
And take one more round here.
And then come back to neutral spine.
Find melting heart pose,
Walk your hands forward,
Relax your forehead and your chest to the ground.
And draw your belly towards your thighs,
Hips lifted high,
And again,
Deep belly breaths.
Take one more breath.
Lift your gaze and slide forwards into sphinx pose.
Lower your belly and hips to the ground.
Your arms are parallel,
Your chest is lifted.
If you want to deepen the stretch,
You can actively draw your palms towards the back of the mat to deepen the stretch,
If this feels good.
Stay here on your forearms,
Or you can lift your elbows.
Come onto the palms of the hands for seal pose.
Just deepening the stretch in the belly and in the lower back.
Continue to breathe.
And take one last breath,
And then slowly release.
Draw your hands underneath your shoulders.
Press yourself back through tabletop pose.
And come into downward facing dog.
Begin to settle into your body here.
Find small movements,
Stretching out through the legs.
Maybe pedal out through the feet.
And take three rounds of breaths.
Shift your gaze forward and step your left foot in between your hands.
Drop your right knee for a low lunge.
And then lift your upper torso as you inhale.
Sweep your arms high as you exhale.
Press your hips down.
Relax your shoulders.
Take another deep breath in.
And as you exhale,
Twist to the left.
Bring your right hand to the outside of your left knee.
And your left hand either on your lower back or to the back of your thigh.
As you inhale,
Think of lengthening through your spine.
And as you exhale,
Think of deepening your twist.
Allowing this twist to come from your mid-back.
Take one more breath.
Slowly untwist.
Turn to face forward.
Plant your hands and step back into downward dog.
Right foot steps forward this time,
In between your hands.
Release your back knee down and come up into your low lunge.
Sweep your arms high.
Take a deep breath in.
And as you exhale,
Twist to the right.
Left hand will come to the outside of your right knee.
Right hand either to your low back or again the back of your thigh.
And think of softening your belly.
Deep inhales and deep exhales.
And gently untwist.
Plant your hands and step back into downward dog.
Begin to walk your hands back towards your feet.
To come to the back of the mat.
Find a forward fold here.
Slight bend into the knees.
Relax your upper torso.
Crown of the head reaching towards the ground.
Maybe wrap your arms around the back of your legs.
And begin to relax into the stretch.
Release into halfway lift.
And then heel-toe your feet outwards.
Coming into Malasana yoga squat.
Toes out,
Heels in.
Sink your hips down to bend into your knees.
Maybe your hands come into heart center.
Relax your shoulders and take three more breaths here.
I'm going to come into a twist.
Release your right fingertips down towards the floor.
Towards the right side of the mat.
Inhale your left arm high.
Opening up into your right hip.
One more breath.
And place your left fingertips down towards the left side.
Inhale your right arm high.
One more inhale and exhale to release.
Place your right hand down.
And gently release your knees in front of you.
Coming into a seat.
Thank you for joining me on the mat.
I will see you soon.
