This is a guided standing yoga.
Wear loose comfortable clothing and arrange to be in a peaceful protected place where you will not be interrupted.
Stand with your feet about shoulder width apart.
Feel your feet making contact with the floor.
Allow your knees to bend slightly.
Scoop your pelvis forward so that there is a gentle forward curve in your low back.
And align your vertebra one above the other.
Let your arms rest at your sides.
Relax your shoulders,
Neck,
And face.
If you feel comfortable,
Allow your eyes to close.
If not,
Focus them on a neutral spot about two feet in front of you.
Note the slight adjustments you make to maintain your balance.
Experiment,
Working with your eyes open to improve your balance and closed to focus your attention.
Bring your attention to your breath,
The expansion and contraction of your abdomen.
Follow the instructions to the best of your ability.
Work at and play with your limits in any given moment.
Trust your experience of your body and follow its suggestions to release,
Stretch toward,
Or modify a pose.
If there is a posture which you feel might aggravate your condition,
Simply visualize doing it and be satisfied with your best effort with any given posture.
With the same focused attention you apply to the postures,
Dwell in and really experience the stillnesses between the poses.
Also note your internal posture and dialogue.
Be as tender and as encouraging as you can as you investigate the workings of your body.
Can you work without striving?
How does it feel to challenge yourself without attachment to the outcome?
Move your arms from beside your body in a gentle arc to above your head.
Reach toward the sky.
Feel the lengthening in your spine from the pelvis through the neck,
Head,
Arms,
And into the fingers.
Breathe.
Lower your arms halfway to your side making a T.
Stretch and extend each arm away from your body a bit more.
Feel the muscles used to hold the arms in this position and the opening in the back and chest.
Breathe.
Gently lower your arms to your sides.
Raise your left arm.
Reach toward the sky like you are picking fruit.
Press the left foot and heel into the floor.
The right heel may come off the floor slightly.
Attend to the left side of your body from the foot to the tips of the fingers.
Now attend to the right side of your body and to your body as a whole.
Note the multitude of sensations stretching,
Resting,
Reaching,
Breathing.
Lower your left arm slowly.
Re-center yourself.
Feel your feet on the floor,
The slight bend in the knees,
And the curve in the pelvis.
Lengthen the spine and relax the shoulders,
Neck,
And face.
Raise your right arm.
Stretch.
Press the right foot and heel into the floor.
Heel into this position.
Breathe.
Slowly lower your right arm and align yourself.
Again raise both arms above your head.
On an out-breath,
Lean gently to the left,
Forming a curve.
Feel the compression of the rib cage on the left and the expansion on the right.
Breathe and investigate the breath in this position.
Can you sense the separation of the ribs with each in-breath?
Stretch toward the left.
Breathe.
On an in-breath,
Return to center with your arms above your head.
On an out-breath,
Lean to the right.
Reach toward the right.
Breathe.
On an in-breath,
Return to center.
Slowly lower your arms to your sides.
Rest in stillness.
If you feel stable and comfortable,
Close your eyes.
You may open them at any time.
Raise your shoulders toward your ears and feel the tension in the muscles which produce this movement.
Are these sensations and this position familiar?
Pull your shoulder blades together in the back.
Allow your shoulders to drop.
Curve your shoulders forward.
Investigate the opening in the upper back.
Feel this area expand with breath.
At your own pace,
Repeat these backward shoulder circles.
Up,
Back,
Down,
Forward.
Feeling the expansions and contractions,
The working and resting muscles.
Also note the state of your lower body.
Again,
Bend your knees slightly and curve your pelvis.
Now reverse the circles.
Raise your shoulders.
Curve the shoulders forward.
Allow the shoulders to drop.
Pull the shoulder blades together.
Continue these forward shoulder circles at your own pace and surrender to this moment.
Re-center yourself.
Adjust your feet,
Knees,
Pelvis and spine.
Work with your eyes open or closed.
Drop your chin toward your chest and feel into the back of your neck and throat.
Gently roll your left ear toward your left shoulder.
Feel the stretch on the right side of your neck.
Gently,
Even gingerly,
Roll your head to the back.
Feel into the throat and the back of the neck.
Now roll your right ear toward your right shoulder.
Repeat at your own pace.
Forward,
Left,
Back,
Right.
Note the sensations,
Including any sounds.
Allow your torso and lower body to be still.
Return to center and explore this stillness.
In your own time,
Reverse the circles,
Moving your head forward,
To the right,
Back and to the left.
Come to center.
Feel into your feet.
Focus your eyes on a fixed object in front of you.
Extend your arms to the sides so that they are perpendicular to your body,
Forming a T.
Shift your weight onto your right foot.
Keeping your left leg straight,
Raise your left leg out to the side,
Opening the angle of your right leg.
Breathe and balance.
Note that balance is not static but a series of adjustments.
Breathing,
Feeling into the floor,
And focusing.
Note the quality of your internal dialogue.
Is it familiar?
Is it kind?
Gently lower your left leg.
Be aware of the moment of contact with the floor.
Feel into your body the left side,
The right side,
And your body as a whole.
Now shift your weight to your left foot.
Find your focal point.
Raise your right leg to the side.
Breathe.
Open to the moment,
The muscular activity,
The thoughts,
And feelings.
Slowly lower your right leg.
Re-center yourself and place your hands on your hips.
Bend your knees slightly.
Turn your head to the left.
Feel into your neck and throat.
On an out-breath,
Continue the twist with your spine,
Pulling your left shoulder back.
Attend to the unique sensations of this posture in this moment.
On an in-breath,
Return to center.
Turn your head to the right.
On an out-breath,
Continue the twist,
Pulling your right shoulder back.
Breathe.
On an in-breath,
Return to center.
At your own pace,
Repeat the twist,
Once to the left,
And once to the right.
Remember this is a time to communicate with your body,
To encourage it,
And to really listen to its response.
Be content with your best effort in any given moment.
On an in-breath,
Return to center.
Again adjust your posture.
Feel your feet on the floor,
Bend your knees slightly,
And curve your pelvis.
Align your spine and drop your shoulders.
Drop your chin toward your chest and gently continue to curve forward.
Let your upper body hang from your waist and your arms hang from your shoulders.
If you feel a pulling or strain in your hamstrings or low back,
Bend your knees a bit more.
Release and allow gravity to gently increase the stretch.
Feel into the backs of your legs,
Your low back,
Upper back,
Neck,
And head.
Breathe attention into the areas of holding and tension.
Use the breath to meet the sensations,
No need to change them.
Raise your left arm,
Aligning it with your upper back,
And attend to the changing sensations.
Release your left arm and hang with both arms down.
Raise your right arm.
Investigate this position.
Release.
Bend your knees slightly and shift your weight back over your heels.
To come up,
Uncurl your spine one vertebra at a time.
Begin by moving your low back backward and continue with your mid and upper back.
Finish with your neck and head.
Re-center yourself.
Breathe and surrender to the stillness.
The next pose is a squat.
You may wish to support yourself by leaning your back against a wall.
Extend your arms in front of you so that they are perpendicular to your body at shoulder height.
Squat down like you are sitting in a chair.
Feel into the calves and thighs.
Note whatever sensations arise,
Stretching,
Aching,
Shaking.
Explore the rest of your body with curiosity and kindness.
How is the breath flowing in your chest and abdomen?
What is your facial expression?
What is your state of mind?
In your own time,
Straighten your legs and allow your arms to drop to your sides.
Investigate how your body feels in this moment.
The next pose is tree pose.
If you need support,
Stand with your right side about arms length from a wall or chair.
Re-center yourself.
When you are centered and have found a focal point,
Extend your arms to the side,
Forming a T.
Shift your weight onto your right foot.
Place the sole of your left foot as high up along the inside of your right leg as you can.
This may be at the calf or well up on the inner thigh.
Allow your left leg to open to the side.
If you feel balanced,
Bring your palms together at the level of your heart and then gently extend your arms upward until they are straight above your head.
Imagine a line extending from your right foot through the leg,
Torso,
And arms.
There you go.
Breathe.
If you lose your balance,
Simply begin again in this moment.
In your own time,
Open your arms into the T position.
Straighten your left leg so that it extends to the side.
Slowly lower your arms and leg.
Rest.
Here.
Now.
If you need support,
Turn so that your left side is arm's length from the wall.
Align your body,
Raise your arms into the T position,
And find your focal point.
Shift your weight onto the left foot.
Place the sole of your right foot along the inside of your left leg.
Breathe.
If you are balanced,
Bring your palms together and extend your arms upward.
Gentle and easy.
That's it.
Breathe,
Balance,
And smile.
When you are ready,
Open your arms,
Extend your leg,
And slowly lower them.
Take your time,
And with full attention,
Move yourself into a sitting posture.
Notice how you move from standing to sitting.
Notice the individual and simultaneous movements of your limbs and the change in your center of gravity.
When you are sitting,
Bring the soles of your feet together in front of you.
Allow your knees to drift toward the floor,
And clasp your hands around your toes.
Note the sensations in the muscles of the inner thighs,
The outer thighs,
And the buttocks.
Where are the sensations most prominent?
What are the sensations?
Pulling,
Aching,
Burning,
Releasing.
Align your spine,
Drop your shoulders,
Soften your face,
And breathe.
Release your hands and rest your elbows on your thighs.
Gently press your thighs down with your elbows.
Be curious about how the sensations change when you do this.
Release your hands and straighten your legs in front of you.
Shake out your legs.
Place the sole of the right foot along the inside of the left thigh.
Allow the right knee to drift toward the floor.
With your back straight,
Reach forward with your hands,
Allowing your hands to come to rest as far down your left leg as possible.
Open to the sensations in the back of your leg and low back.
Be aware of the subtle cycle of tension and release.
Open to each new moment,
Neither resisting the tension nor striving for release,
Simply being with the sensations.
In your own time,
Gently release your hands and realign your spine.
Shake out your legs.
Straighten your right leg and place the sole of your left foot on the inside of your right thigh.
Allow your left knee to drift toward the floor.
With your back straight,
Reach your hands as far down your right leg as possible.
Breathe and open to the sensations,
Thoughts,
And feelings of this moment.
Gently release your hands and realign your spine.
Shake out your legs.
Then bring the soles of your feet together and allow your knees to drift toward the floor.
Cross your right leg over your left knee and place your right foot on the floor beside your left knee.
Place your right hand on the floor by your buttocks and press the right buttock toward the floor.
Put your left elbow on the outside of your right knee.
Within your spine,
Press your elbow into the knee and twist toward the right.
Turn your head to look over your right shoulder.
Breathe,
Twist gently,
And savor the sensations.
Unwind and again bring the soles of your feet together.
Cross your left leg over your right knee and place your left foot on the floor beside your right knee.
Place your left hand on the floor by your buttocks and press the left buttock toward the floor.
Put your elbow on the outside of your left knee.
Lengthen your spine.
Press your elbow into the knee and twist toward the left.
Turn your head to look over your left shoulder.
Ease into this stretch,
This experience,
These changing sensations.
Release and lie on your right side.
Relax your right arm.
Bring your knees halfway to your chest,
Forming an L-shape with your body.
Reach down and grab your left ankle with your left hand.
Maintaining the forward curve in your pelvis,
Gently pull your left leg back in a gentle arc and explore the sensations in the front of your leg.
Release.
Now roll onto your left side.
Rest your head on your left arm and grab your right ankle with your hand.
Again,
Pull gently,
Bringing your full attention into your experience.
Move into the corpse pose,
Again noticing the intricate movements in their exquisite detail.
Bring your attention to the familiar rising and falling of your belly.
Note the quality of your body,
Your mind,
And your heart.
If your mind has drifted into your day,
Gently return it to the moment.
Offer yourself appreciation for working with gentle rigor at your limits,
For balancing effort and acceptance as you engage in this practice,
And for your willingness to be with yourself fully.
Remember the flexibility,
Strength,
And steadiness that you have touched here are your inherent nature and always available to you.
Use the breath to return to them throughout the day.
When you are ready,
Roll onto your left side.
Come to sitting and move into the next moment of your life.
May you experience the loving awareness that is your essential nature.
