If you're watching this video,
I guess you don't feel like doing anything at all,
Yet you want to take care of yourself and of your body.
Then this practice is the great choice for you,
Because you will be staying healthy.
Laying down during the next few minutes.
The only prop we'll need today is a bolster,
So get ready to lay down and have your bolster nearby.
So let's lower down and prepare the bolster next to your right thigh.
But we start just grounding.
Feel free to keep your knees bent or extend your legs if you feel doing it this way.
Place your hands on your belly,
Close your eyes.
And take a couple of deep and slow breaths.
Inhaling through the nose.
And exhale through your mouth.
One more inhale.
And exhale through the mouth with a sigh if you want to.
Releasing all tension.
Beautiful.
And then allow your breath to return to the natural rhythm.
And just feel your body laying on the floor right now.
You are here on the floor.
And your body can relax,
Finally.
Allow it to rest.
Allow the muscles to release.
This is a.
.
.
Very low effort practice.
So.
.
.
You can release your muscles throughout every pose we are going to do.
And now extend your left leg if needed or maybe you have it extended already and then bend your right knee.
Grab a hold of it,
Gently press it over the belly and then open it to the right and here where the bolster comes handy because we're going to rest that right thigh,
That right knee on the bolster right now Feel free to return your hands on your belly or maybe you want to extend them wide.
Or maybe you want to also place another hand on your chest.
Whatever feels good for you right now.
During this practice the only thing that matters is to make your body feel comfortable,
Make it feel supported.
And breathe deeply,
Observing your breath.
Watching.
How your body moves as you breathe.
And just watch.
How your belly moves.
And then we're going to change sides.
Place the bolster to the left and then extend the right leg and bend the left leg.
And first slowly press it very gently to the chest to the belly and then allow it to open to the left And maybe it feels good to have the left hand on top of the left thigh or once again feel free to place your hands however feels good right now.
And adjust your bolster or maybe you have cushion instead.
It also works.
And just once again Relax the body here Notice this very gentle,
Subtle opening in the left hip and just watch it.
Or a little bit more.
And let's take one more nice deep breath.
And now we are going to roll onto the belly.
Do it the way that feels good for you.
Just roll onto one side first and then we are going to use the bolster once again.
Placing it.
Under your chest.
Lay the way that the bolster is right under your armpits,
Somewhere between your chest and your arms.
And you may want to cross your arms here and rest your forehead down Or maybe it feels better if you extend the arms and just allow your head to hang here.
And feel free to adjust yourself,
Just sway and wiggle from side to side.
Making sure that it feels comfortable,
The best is if your lower ribs are touching the mat.
So choose whatever feels good and rest here.
Allow your head to rest.
Feel the tension melting in your upper back.
And the back of your neck.
Feel the gentle stretch in your chest.
And then a gentle stretch in your middle back.
With every exhale,
Allow the breath to flow.
Allow all these areas to soften even more.
And let's take one more inhale here.
And then come all the way down onto your back.
And here we are going to do a sort of a.
.
.
Twist scorpio pose Extend both arms to the sides.
And we start opening to the left.
And here the bolster will also come handy.
You want to grab it and kind of hug it to your chest.
With your left arm.
Maybe you even lower your left shoulder on the bolster.
And then the left leg will move up and then behind.
And then feel free to rotate your pelvis as much as you feel the need for that.
Allow your left leg to lower down.
And just stay where it feels good If it doesn't feel good for you,
It means that you need to experiment and try to.
Readjust and find the pose that feels good.
Maybe you step that left foot further back or maybe closer or maybe even stack the feet together.
One above another.
And maybe you have the knees bent,
Whatever feels good We are doing this nice twist.
And stretch of the right shoulder here.
So breathe deeply and close your eyes if it feels good.
Allow your body to relax,
Relax your mind.
Relax your legs.
Relax your belly.
And let's take one more inhale and then we are changing sides,
So feel free to return on your belly,
I'm just going to change sides here.
Little bit different way because I want to still face the camera but you are stretching your left arm now opening to the light.
You already know what to do so just Use a bolster the way that feels good for you.
And bring that right leg behind.
In a way that feels good.
Feel the support.
And allow your body to melt down.
Check in with your body,
Check in with your limbs,
Relaxing your feet.
The legs,
The thighs Relax your pelvis.
Lower back.
Upper back and then relax your chest,
Relax your belly.
Relax your arms.
Relax your neck.
And relax the back side.
What the heck?
On the ground and then relax your face I will stay here in a fully relaxed state.
For a couple more breaths just observe how the sensations change as you stay here relaxing and breathing beautiful one that we're slowly going to come into first to the center on the belly and then raise into your tabletop coming onto your body.
Please.
And hands and right now I'm going to sort of sit on the wall stretch Do you want to maybe sit or maybe.
.
.
If it's okay for your knees and your hips,
You can just sit on your heels.
And then lean on the bolster,
Allowing your chest and your forehead or your head be supported.
Just once again try different variations and stay where you are.
It feels best for you right now.
And once again allow your whole body to relax.
Release,
Release muscle control Try to relax all the muscles here and you will see that you can still stay in this pose.
Fall out of this pose.
And relax your back and your legs.
And your arms.
Let's take a couple more breaths here.
Fully releasing,
Feeling supported.
Feeling that inner calm.
Feeling how your muscles soften and you may stay here longer or you may also come into shavasana and spend a couple more minutes laying flat on the ground end.
I thank you for taking this moment to practice with me.
I hope it helped you to relax.
Thank you for practicing with me.
Take care.
