Welcome,
My fellow yogi.
This restorative yoga session which is a huge relief for our legs.
We are going to Stay low today and this practice can even be done right in the bed if you have a wall really close to you.
Otherwise just go ahead and find a nice space where you can have some wall to use.
I have my mattress right next to the wall,
So I'm going to do it in the bed.
So,
We're going to start.
A straddle.
And we are facing the wall for this one.
So bring your legs wide.
No need to bring them really,
Really extremely wide because this is still restorative yoga.
So we are not working at our limit.
We just stay where it feels good to stay.
And we're going to lean forward.
So maybe.
.
.
You just want to use your bolster.
And rest your head here,
Like this.
Or maybe you want to lean.
Deeper So try to readjust.
And try different variations Just make sure that you do not go too deep.
Because we still want to have a restorative effect.
And we want to relax here.
And when we actually try to.
.
.
Push yourself downward.
Or we try to bend deeper.
The body will be tense and instead of relaxation effect,
You are going to over strain.
Your body.
So find a good variation.
That feels natural for your back.
And you can stay here for 21 minutes.
And we begin to breathe and relax here.
Take a nice inhale through your nose.
And exhale through your mouth Allow your body to soften Relax your legs.
Feel the weight of your body.
And relax your back.
Especially upper back.
Notice the space between your shoulder blades.
Relax your neck.
Relax your face.
Relax your arms and finally Relax your legs.
With every exhale.
Allow your body to relax even deeper.
Soften and melt down.
Beautiful and now raise back up we're going to change so set your bolster aside And we're going to come into.
.
.
Legs up the wall pose so sit closer to the wall And then as you lay down,
Bring your legs up.
Together.
If you can just come a bit closer to the wall,
Having your legs almost vertical.
You can spread your arms wide here and just enjoy.
And rest can choose to really Bring your feet together or separate them slightly.
But not more than hip distance.
And stay here and relax your leg finally.
Breathe deeply.
Notice how your belly is breathing.
It's actually a good idea to bring your hands on your belly or maybe one hand on your belly,
Another one on your chest.
And just help yourself.
To calm down observing how your hands move as you breathe.
As they rise with an inhale.
And come down on the exhale.
Let go of any tension.
We're here to relax and we.
.
.
Don't have much time so we want to make it efficient.
Your anchor is your breathing.
If you don't know.
.
.
To focus on.
Focus on it.
Or when your mind starts drifting.
Wandering.
Thinking about something.
You can also gently redirect your attention.
Onto your breathing You may start noticing gentle.
Tingling in your toes.
This is very good because it means that the blood flow is getting restored now.
Great,
And we're moving further.
Now we are going to come into a butterfly pose,
Recline butterfly.
So we are bringing the soles of the feet.
Together and we are lowering them down bringing them closer to pelvis but you choose how far from pelvis you want it to be Whatever feels better.
And now we're going to use our blocks.
Place them.
Under your hips and thighs.
Because it will help thighs.
To relax,
Feel supported.
And really he is born.
Meaning open more.
You may also want to gently Place your hands on your thighs.
And as you relax your arms,
Slowly and very very gently push the thighs and hold them open.
Stay here.
And take a moment to notice.
Your back.
Making sure that there is no tension there.
Relax your shoulders.
Relax your neck.
Lower back.
Relax your glutes.
Your thighs.
Your calls.
And also relax your arms Forearms and hands.
Notice this gentle opening in your hips.
And draw your attention onto your belly.
Notice how it rises and falls as you breathe.
Great and next we're going to extend the legs to the side so we're going to do straddle one more time but this time it is reclined.
So this time you are not limited by the wall On the contrary,
The wall is supporting you this time.
Open it.
A point.
That feels to a degree that feels comfortable.
Without strain,
Without pain.
And it may also feel nice to spread your hands wide,
Maybe cactus your arms.
And just stay here.
Noticing this opening but remember that if at any point of time.
It becomes.
.
.
Feeling tight,
Unpleasant or pain appears,
Just make a step back,
Bring your legs closer.
You'll still have a wonderful effect even if it's not at your.
.
.
The,
You know,
Like the widest point.
Now one more time,
We're going to quickly scan the body.
And relaxing.
This time we're going to start with the toes.
And then relax your feet.
Your ankles Relax your calves.
Your knees your thighs.
Your pelvis.
Your lower back.
And then relax your middle back the upper back.
Shoulder blades and shoulders.
Relax your chest.
And your belly Relax your face.
Relax your forehead.
And eyebrows Relax your chest.
And your lips.
The whole body is relaxed.
With every exhale you relax even deeper.
Breathe slowly and deeply.
Imagine that you are.
.
.
Sinking.
Deeper into your bed.
Right into your mind.
Your body is so.
.
.
Reluct.
And now take one last deep inhale here.
And on the exhale relax deeper.
And finally,
We're going to return legs.
Bring them together so bend your knees gently help yourself with your hand And then bring the knees and the thighs together.
And you may want to gently hug them and maybe slightly press the feet against the wall.
And then release allow the legs and the feet to soften And gently hug your knees toward your chest.
Now draw attention to your lower back.
Notice this pleasant stretch there.
And breathe through it.
Our last seconds in this pose And we're going to finish it here.
And if you'd like to,
You can also lay down and shavasana.
And stay there a couple more minutes.
And I want to thank you.
Practicing with me today I hope you enjoy this session
