Namaste,
Everyone.
I come back with a practice that helps you to melt down your anxiety,
Worry,
Concern about anything in life.
We need to reset our body,
Our mind regularly.
The calm and the peaceful sensation in the body is the health you need to keep you healthy as long as possible,
Away from illness in life.
So come to the practice today with two blankets and a strap and let meet me on the mat.
Start by lying down to your back,
Please.
Mm-mm.
Back touch the floor Lengthen your arms and your legs away from another.
Interlate your fingers,
Placing your palms away from you.
Take a deep breath in.
Exhale,
Length out through the arms,
Length out through your legs.
Rock your hips side to side.
Take a deep breath in.
Stop rocking your hips and exhale length out through the arms and legs and then rock your hips right there.
Stop rocking the hips.
Inhale,
Deep breath.
Exhale,
Length out through the arms and legs and rock your hips side to side.
Give you a jaw,
Relax.
Stop rocking the hips.
Open your arms out like wing palm facing up.
Let's circle your ankles toward one another five times,
Please.
Here we go.
One,
Two.
For.
Five chin direction.
One.
Four.
Five,
Bring the arms and the legs up toward the sky.
Shed your wrists and ankles.
Check your forearms and your calf muscles.
I let it go.
Exhale,
Hug your knee together toward your chest and then inhale,
Open your knees apart.
Circle them away,
Let them meet and bring them together back.
Toward the chest axle.
And then you can bring your arms out,
Light wing palm facing up.
Let's do four more here.
One.
Three,
Direction.
Please do five together.
One.
Five,
And then happy baby.
Hold the feet with the hands,
Knee wider than your trunk.
You're going to rock your hips side to side.
Massage your back.
Breath is deep and full.
And then stop rocking,
Come back center.
Hug your knees together toward your chest.
So lay wing palm facing up once again and drop your knees.
Side to side.
As you are doing that,
Make sure that your hips are extended away from your trunk.
Then when your knees go to the right,
Roll with them.
Bring yourself up onto your hands and knees and let's grab a couple blankets,
Please.
So you are going to.
.
.
Fold the blanket.
In this shape.
Both of them,
Okay?
So you have a blanket.
Right here look kind of square and then you do have.
And then another half.
After that,
Go back down sideway to the floor.
You can facing me first.
Put one of the blanket between your thighs.
Tuck it and this blanket go support your lower back okay And you then start to turn your body open and bring your arms out like wing palm facing up.
Your lower back should be held.
By the blanket behind you Keep adjusting until you fly.
That right spot for your body.
Feel that your lower back is supported.
Your legs are also.
.
.
Kind of.
Hug on something.
You can look up or maybe look all the way to the right with your eyes closed.
And then we are going to just stay right here.
For about one to two minutes.
So let it go.
Deep breath in.
Your inner body.
Expense and exhale soften.
May your focus be.
.
.
With your present moment.
Acknowledge what is happening right here,
Right now.
With no judgment.
You allow it to be as it is.
Choose to hold a space for yourself.
Lovingly.
And respectfully.
Inhale deeply.
Let your neck,
Shoulders,
Let it go.
Let your body sink deep into the floor.
Into the support.
You no need to hold on to things right now.
Now next inhalation.
It'll be low.
Gradually back up toward the ceiling.
Move away from the blanket behind your back.
Take it out from your back and you can Bring your back down toward the floor.
And start to shift yourself to the other side.
Your legs go to the right.
Grab the blanket.
Place this right in that lower back.
Turn yourself open.
That right spot for your lower back.
You just feel like somebody hold you with love.
And you trust that person.
Fully And you just let go.
Finally,
You can let go.
No more proof.
About who you are how good you are You don't have to try so hard to be the perfect person.
Let it go.
Allow the expectation of others to melt away.
From your system.
And the only thing left.
It's just you.
With yourself.
From here to town.
We relax from head to toe.
No more hidden agenda.
Just be.
Within the space of your soul.
Commit with yourself.
Beyond the definition you create.
Beyond the definition that other people create.
You you Carefully.
Start rowing away from the blanket.
To your right side.
When you lift off from the blanket.
Use your left hand.
Move it away from your back.
And you can lie down.
Your back completely toward the floor.
And when that happens,
Also take the blanket.
Of between your thighs.
You fess in the ceiling.
Feet are apart.
Knees are together.
Love hand to your heart.
Right hand to your belly.
A couple breaths right here just observe.
Be in tune with what it is.
Then carefully heel toe your feet together.
Now,
Hopefully you're.
.
.
Blanket is kind of right at your arm reach.
Then start to open your knees apart.
And put the blanket right on the outsides of your knees.
The more you bring it closer to your thigh.
The more lift you're going to have.
So you're in a supported Supta Baddakonasana.
How much support do you need that will depend on your body?
Have it.
In the spare that it feels right.
And have both of your hands on your belly.
And breathe.
Have you ever heard the word gut feeling?
Your intuition.
Is actually light.
Right here.
In your gut.
Allow your belly to relax.
When you exhale,
Calm you feel in your belly.
Kind of sink in.
Let it move with your breath freely.
Do you have any tension?
In your belly.
The next axle.
Can you let it go?
And feel the downward movement of your belly.
Even deeper.
Couple more graphics.
And carefully bring your knees up.
And together so you have to hear your feet out a little bit.
Move the blanket kinda away from your knee.
By your side palm facing up.
Exhale start to drop your knee side to side Now before you do that,
Make sure your feet are hip distance apart.
Just drop your knee side to side.
Next time when your knees go to the right,
Let it go there.
Pay attention on your left.
Aim your left knee away from your trunk and toward the floor.
If you feel like you want more,
Live your right leg.
Place this on the lateral side of your left leg.
And guide your left knee away and down to the floor.
Let your back are just freely at first so your leg can go as deep as.
Possible without you feel pained.
And after that,
When your legs are where it's supposed to be.
Then exhale,
Use a breath to soften your ribs.
Downward toward the floor.
And you start to look toward your left shoulder.
Breathe.
Let the body go down to the earth.
Deep breath in and out through your nose.
Three more breaths,
Please Nice indeed.
To.
Let it go.
Give your right leg.
If your right foot is on your left leg.
Let it come away from it first.
Then inhale,
Knees go up.
Exhale,
Drop your knees to the left and focus on your right leg.
Put your right knees away,
Arching your back as much as you have to.
Maybe your left foot is helping.
Take the leg as far deep.
And away without paint.
Shoulder bears kind of together on your back butt.
On the floor behind you And then exhale.
Let the gravity help.
Look till you're right shorter Let go.
Come back Come back from that busy mind.
I want to take you elsewhere.
Come to your breath.
Another deep two breath,
Please.
Let the breath travel.
Into every corner of your body.
Last prep.
Deep inhale.
Deep exhale.
And carefully,
Maybe your left foot come away from your right leg first.
And inhaling your knees up center.
Your feet are hip descent.
Your knees come toward one another.
Left hand on your heart,
Right hand on your belly.
Keep your elbows on the earth.
Be present.
Feel the spaciousness within you.
No story,
No worry.
Your focus away.
From this moment right now.
Carefully.
Bring your knees toward your chest.
Rock gently side to side.
Roll onto the right.
Turn slowly.
Tore your belly.
This time you are going to need a strap.
Okay.
Grab a strap.
So you're going to hold the end of the strap with one hand.
Let's do the right.
Ciphers.
So your left forearms is parallel to your chest.
And then you push the floor away.
Turn your body open to the right.
Bend your right knee.
Put the strap right at the bore of the foot.
And then bring your belly back toward the floor.
And start to walk in your strap.
Closer closer to you so you feel that your right foot now kind of touch your hip.
Gently,
You see that.
And then you can rest.
Your forehairs onto your left forearms.
Put your right knees away from you.
And we stay right here.
Let your body go.
Feel.
Don't worry.
Your concern.
Melt away.
With your accent.
Three more deep breaths,
Please.
Then you let go of the strap with your hand.
Just bring your right foot down towards the floor.
Move the strap away from your right foot.
Stab your hands,
Rest your foreheads on them.
Bend your knees,
Feet go up toward the sky and start to wind chill wiper.
Your feet left to right.
Then come to stop.
Do the other side,
Please.
My four arms this time.
Parallel toward your chest,
Right leg straight.
Push into your right forearm,
Turn your body open to the left slightly.
Left knee to the floor,
Foots go up.
Get the foot in between the strap.
Turn your belly back down to the floor and you just go down and you kind of walk.
Your hand up the strap.
As far as you feel comfortable.
So the foot is going to tum as close to the hip the best it can.
Mean to your bum and then Bring your right four arms back to parallel toward the chest and then rest your foreheads on it.
Stay right here,
Five deep breaths.
Exhale,
Let it go.
Feel free to adjust your body.
As they shift.
And transform.
Honor the signal in your body.
Three more breaths.
And then you just let go of the strap with the hands and bring carefully your right foot on the floor.
And then bring your feet up toward the sky.
Step the hands for it.
Rest on them.
Once you wipe out your feet again side to side.
And then carefully.
Bring your legs back down to the earth.
Hand on either sides of your chest.
Come up onto your hands and knees.
Look around and see where your strap is at first.
If it's still kind of snuggle with your legs,
Take it out,
Move it away.
The side.
And then you come into your hands and knees.
Your hands underneath the shoulders,
Knee,
Hip distance apart.
It can be a tad wider,
No problem.
Remember that you can have a fist facing one another or have the flat hand with the palm facing the floor.
After that,
You are going to make a spinal circulation.
Let's go to the left first.
And you do five more after that.
Move one.
Like your jaw tool three Five,
A shin to the other.
Sigh,
Please.
Keep your jaw relaxed.
Keep your focus.
With the movement and breath.
And four more,
Please.
One.
Come back center.
Inhale,
Cow pose,
Ask your back.
You kind of look forward and up until both go back and up.
Exhale cat pose look down tailbone down back go up toward the sky but slowly you take yourself Doubt what you heal.
Chai's pussy.
Inhale,
Go through your cat pose.
Arch at the end cow post.
Exhale,
Create your cat pose and gradually.
Move back Exhale,
Active and sit down.
Five more.
Move as Eve.
Like the area is denser.
Imagine maybe your body moves through water.
It resisting you.
So it helps you to slow down.
And really feel every little bit of the movement.
Last tool right here.
And last breath.
And you rest in charge pose.
With your arms extend alongside the ears or you can bend at the elbow,
Maybe the palm touch.
Or you bring your arms up to disguise,
Hands in prey,
Or maybe even touch your back.
If the floor seems so far.
Grab a block,
Put your forehead on it.
And rest.
Also,
If you feel like you cannot sit on your heels.
You can grab a blanket.
Put it on top of the heel.
You can sit on it.
Instead.
Last two breaths.
Good,
Cool.
Let it go.
Let the chair of the pose remind you to show up humbly.
People own.
To your audience.
Strength and weakness.
And to your own unique self.
You are extraordinary beauty.
Unlike other.
You are not here to act.
To talk.
Think,
Play others.
But you are here to seek.
And understand.
Your own purpose.
Your own way of living.
You owe the happiness.
And within that is the rat.
With this connection.
To others as one.
The balance.
Take care,
Everybody.
See you next time.
Namaste.
