Today I'm going to be guiding you through a grounding yoga flow for stress and anxiety.
This is a great class to do if you feel a little bit anxious or overwhelmed and you need to come back and recenter yourself.
So we're going to start by finding a comfortable seated position.
You could be cross-legged or you could sit like me.
I'm sitting in a thunderbolt pose on my ankles.
So find what works best for you and begin to connect with your breath here.
So just breathe naturally in through the nose and out through the mouth and feel your breath as you inhale through the nose and as you exhale feel the breath release,
Softening the body,
Softening the shoulders,
Relaxing the facial muscles.
Then we'll move into child's pose.
Big toes can touch,
Knees can be together or they can be apart,
Whatever feels comfortable for you.
Extend your arms in front of you and relax your forehead on the mat.
Try to deepen the breath here and fill up your lungs completely.
Maybe you can rock your head from side to side massaging your forehead and the temples.
Sink your hips towards the ground.
Now begin to walk your hands towards the right side of the mat and place the left hand on top of the right hand.
Continue to take full deep breaths here.
Then walk your hands towards the left side of the mat and place the right hand on top.
Come back to center and extend the arms and when you're ready come up on your hands and knees.
Keep the wrists stacked underneath your shoulders and knees underneath your hips.
We'll move through some cats and cows here.
So as you inhale lift the heart and as you exhale round through the spine,
Chin to chest.
Inhale,
Lift the gaze,
Lift the tailbone and exhale round through the shoulder blades.
Keep moving at your own pace here,
Really pressing the palms into the mat,
Spreading the fingers nice and wide and find any other organic movement that feels nice.
Maybe sink the hips towards the heels or rock your body forwards,
Find spinal movements.
Now extend your arms straight out in front of you,
Finding puppy dog pose.
Sink the forearms towards the ground,
Relax the forehead onto the mat,
Keep the hips stacked above the knees.
With a threaded needle here,
Bring your right arm underneath the left arm.
Maybe walk the fingers towards the right corner of the mat.
The right ear is resting on the mat.
And then switching sides,
Bring the left arm underneath the right arm,
Left ear to the mat.
Come back to centre,
Extend both arms straight out in front.
Come on to the forearms here,
So bring the belly onto the ground and come into Sphinx pose.
Press the forearms into the mat,
Lifting the heart,
Lifting the chest.
Press the tops of the feet into the ground.
Bring the hands underneath the shoulders,
We'll lift for baby cobra.
Keep the elbows pressed into the ribs.
We'll find that movement two more times.
Inhale,
Press your hands into the mat,
Lift the belly,
Lift the heart.
Exhale,
Release.
And then inhale,
Lift one more time,
Straighten out the arms and find a little bit of a deeper back bend.
Come back down.
Bring your hands underneath the shoulders,
Lift yourself up,
Send the hips up,
Downward facing dog.
Pedal out through the feet,
Bend one knee,
Bend the other.
Keep the fingers spread nice and wide.
Feet are about hip width distance apart.
Take a few deep breaths here.
Now place the right arm along the outer edge of the left ankle,
Finding a twist.
Place the hand back down.
Come back through centre,
Bringing the left arm to the outer edge of the right ankle.
Come back to the centre.
Step to the top of the mat.
Inhale,
Halfway lift.
Exhale,
Fold.
Inhale,
Sweep the arms up,
Palms come to touch.
Bring the hands to heart centre.
Inhale,
Sweep the arms back up and exhale,
Forward fold.
Release the head and neck.
Find a slight bend in the knees.
Inhale,
Halfway lift.
Exhale,
Fold.
And this time find ragdoll pose.
Hands come to opposite elbows,
Shake out the head,
Releasing any tension in the neck.
Take one more deep breath.
Release the hands to the mat.
Inhale,
Halfway lift.
Exhale,
Fold.
Step back to plank and then move through a vinyasa.
Inhale for your back bend.
Exhale,
Downward facing dog.
Bend the knees,
Step to the top of the mat.
Inhale,
Halfway lift.
As you exhale,
Fold.
Inhale,
Rise and sweep the arms up.
Bring the hands to heart centre and find Tadasana mountain pose,
Grounding through the feet.
Thank you for joining me on the mat today and I'll see you tomorrow.
Have a wonderful day.
