Hi and welcome.
In this practice you're going to be sensing your belly,
Feeling into essentially the core of your being,
In a position that brings a feeling of ease to the third chakra,
The solar plexus,
And the entire abdominal region.
In this position you will notice how your entire belly can disengage from muscular tension that you may not even always be aware of holding,
And in a sense letting your guard down.
So please come to lie on your abdomen.
You may be lying on the floor on your yoga mat or any supported surface.
Then center your head by resting your forehead on the back of one hand with your palms facing down on the floor so that the back of your skull aligns with your lower back.
Please take a moment to make yourself comfortable.
Lengthen away through the heels and the toes,
Lengthening the back of your legs.
Let the tops of your feet rest on the floor.
Once more,
Aligning the center of your forehead with the center of your pelvis or the back of your skull with the bone at your sacrum.
Allow the weight of your abdomen to draw down into the ground.
Like a parachute that has come down from the sky,
Notice the way your belly drops and widens and softens.
Feeling the movement of your diaphragm as the weight of your lower ribs makes contact with the ground.
Sensing and feeling every part of your chest and belly as you breathe in and out.
Let the belly expand with your inhalation and let it soften back on the exhalation.
Observe how your diaphragm and the organs below the navel are moving.
Pinning your pubic bone to the floor and lengthening the skin below your navel gently up.
Pinning your pubic bone to the floor and lengthening the skin below your navel gently up towards your navel in the direction of your chin.
This encourages the movement of Uddiyana Bandha,
Creating an internal energy seal within your abdomen.
Sensing this internal awareness through your deepest core and disengaging from any tension,
Any distress,
Any anxiety you may be holding.
Allowing you to soften and relax and trust in this disarmoring process.
Allow the process to be gentle and not forced.
Staying in this pose following the natural flow of your breath as it presses with the inhalation gently against the ground and draws back softly on the exhale.
Staying in this pose following your breath for just a few more moments and then roll onto your back without raising your head off the floor.
And notice the space,
Width and ease that expands in your belly,
That expands across the abdomen,
Your ribs,
Your chest.
Maybe lingering and staying,
Resting on your back for just a moment longer,
Allowing your organs to swing,
Your breath to move and pulse entirely at its soft and subtle pace.
And whenever you feel ready,
You can turn onto your side and slowly get up and move out into the rest of your day,
A little more connected to the core of your being.
