Come into a comfortable seated position and close your eyes.
Release your left hand down beside you.
Inhale,
Reach your right arm up and over for a side body stretch.
Inhale,
Lift yourself back up to center.
Release your right hand down.
Inhale your left arm up for a side body stretch.
And lift yourself up,
Straighten up the spine.
Come over to thunderbolt pose,
Seated on your ankles.
Bring your left arm underneath your right arm,
Press the palms together.
As you squeeze the arms together,
Draw the elbows down towards the belly.
Bring your chin to your chest and feel this deep stretch in the top of the shoulders.
Now lift the arms up,
Continue to squeeze the arms together,
Growing tall through the spine and feel the space along the back.
If it feels comfortable,
You can draw your chin down towards your chest and hold here for a few more breaths.
With your next inhale,
Lift your head,
Lift your arms up slightly and exhale,
Open the arms up into cactus,
Push the heart forward.
Reach your arms out wide and bring your right arm underneath and around your left.
Gently squeeze the arms together and then bring the elbows down towards the belly,
Chin to chest.
Breathe into the shoulders.
Lift the chin up,
Bring the elbows in line with the shoulders and if you'd like,
You can relax your head down.
So you feel this stretch in the upper back,
The neck and the head.
Take one more breath,
Lift the arms up and then open the arms into cactus,
Bend the elbows.
Transition into child's pose,
Bringing the knees as wide as is comfortable.
Rest your forehead down and then bring the arms alongside the body,
Palms face up.
Come back to your breath,
Feel the body soften.
Gently begin to roll the head from side to side,
Giving yourself a nice massage along the temples,
The forehead.
Take three more breaths here.
Bring your head back to center,
Find stillness.
Interlace your fingers behind your back,
Press your palms together,
Roll the shoulders back,
Straighten out the arms and then lift your fists up overhead,
Squeeze the shoulder blades together.
And as you inhale,
Keep the fingers interlaced,
Lift yourself up into a seat,
Press your fists down towards the ground behind you and then plant the hands out in front of you.
Come through tabletop pose,
Tuck the toes and lift the hips for downward dog.
Begin to pedal out through the feet,
Relax the head in between the arms.
Open and close the jaw.
This tends to be a place where we hold a lot of tension,
So continue to open and close the jaw.
Head is relaxed.
And then find stillness.
Press both heels down towards the ground.
And then make your way to the top of the mat.
Come into a forward fold,
Bend the knees.
Interlace your fingers and place them to the base of your skull.
Hug your elbows together.
Bring your chin to your chest,
Breathe into the back of the neck.
And then completely relax the arms towards the ground.
Let your upper body become completely heavy and then bring your hands to opposite elbows for ragdoll pose.
Bend into the knees,
Come all the way down onto your spine.
Relax your arms alongside the body.
From here we'll move into a supine twist.
Lift your feet up off of the ground,
Lift your hips up and then place your hips towards the right side of the mat.
Gently drop your legs all the way over to the left,
Bend the knees.
Place your left hand on top,
Right arm out wide and close your eyes.
Bring your legs back to center,
Readjust your hips,
Bring the arms alongside the body.
Lift your feet up,
Lift your hips,
Place them to the left and gently release your legs over towards the right.
Right hand on top,
Extend your left arm out wide and close your eyes.
And come back to center and place the soles of your feet down on the mat.
And we're gonna finish this session by just giving ourselves a little massage.
So just start by massaging your shoulders and then your neck.
And then continue with your temples and your forehead.
And then lastly your cheeks and your jaw.
So thank you so much for joining me on the mat today and I'll see you tomorrow.
