Welcome dear friend,
Meet me on the mat at any position,
Cross-legged or any other that feels good for you to stay in for a couple of minutes.
And we're starting this gentle neuro system reset practice.
Get yourself comfortable.
Close your eyes,
Lengthen through the spine.
Maybe you want to roll your shoulders up and back.
Releasing the tension from there.
And then all together let's take a nice inhale through the nose.
And exhale through the mouth with a sigh.
One more inhale.
And exhale once again sighing out releasing all the tension We're going to do it one more time and just notice how it feels in your throat.
Notice the sensation,
This hissing sound.
We are going to keep doing that but not only on the exhale but also on the inhale.
Keeping the mouse closed.
So let's try all together now.
And exhale.
It may sound like an ocean breath and that's why this breath is also called ocean breath.
But it is actually a yogic breath,
Very powerful,
Called Ujjayi.
So,
We keep breathing like that for more.
Few more seconds and we also keep breathing.
Like this through all the poses that we are going to do next.
And just take a moment to notice how it feels for your body.
Not as Are your body relaxing as you breathe like that?
The secret here is that this breath naturally extents.
And it helps.
The body to start rest and digest processes in the body.
And keep breathing like that.
Keep your eyes closed.
And we are going to start moving.
Bring your right ear toward your right shoulder.
Inhale here.
And as you exhale,
Roll forward.
Your chest,
Chin to your chest and then left ear toward the left shoulder.
You One more inhale here.
And then on the next exhale,
Roll back toward the right shoulder.
Then inhale here.
On the next exhale change sides once again and keep moving like that.
Great and now let's return the head to neutral and let's move into the tabletop.
So wrists under the shoulders,
Knees under the hips.
And we are going to flow through cat and cow.
Inhale,
Arch your back,
Look up.
And exhale,
Round your back,
Tuck your tailbone and bring your chin toward your chest,
Look at your navel Inhale,
Cow pose.
Exhale,
Round into a cat pose and one last time.
And return back into the tabletop.
Next,
Raise your right arm up and look at it.
And then exhale.
Dive under the left shoulder,
Lowering the right shoulder.
Rest your head on the floor too and help yourself with your hands and with your arms gently pushing the body twisting deeper to the left.
Your hips stay stable.
Only the chest is getting twist.
All right let's return back into the tabletop and repeat on the left side so left arm up now look at your hand inhale here And on the exhale,
Dive under the right shoulder.
See if you can twist a little bit deeper here.
Release your shoulders and Release everything.
Keep breathing your ocean breath.
One more inhale here.
And exhale let's return back into a tabletop Now bring your right foot between the hands.
And maybe you want to bring your hands on the balls of the fingers.
And maybe you want to bring your pelvis a little bit further.
And we are going to float here once again.
As you inhale,
Look up,
Bringing your chest forward,
And on the exhale,
Straighten your right leg.
Bring your pelvis back.
And then float forward one more time and exhale bring the pelvis back.
If it feels good keep doing like that.
You can also raise up and use your hands clasping your hands behind the head and involving your arms in the movement.
And then as you inhale,
Open your chest,
Bring your arms to the sides.
And on the exhale.
Bring your elbows together toward the right knee.
Inhale,
Move forward.
Exhale,
Fold forward.
And let's finish here in the lunge.
Great!
And then we are going to a change side.
Right leg back.
Left foot forward.
You know what to do.
Inhale,
Look forward.
Exhale.
Extend the left leg.
Inhale,
Look forward,
Bring your chest forward Exhale.
Half split.
And then inhale,
Clasp your hands behind your head if it feels good.
Open your chest.
Bring your shoulder blades together.
Exhale,
Fold forward,
Elbows to the left knee.
Find the space between the shoulder blades.
Inhale.
And exhale.
Releasing the tension from your back.
Releasing the stiffness from your hips Great.
And let's finish in the lunge.
One more inhale here.
And let's come into the tabletop once again and bring your knees wide.
Toward the edges of the mat and rest your pelvis on your heels.
We're coming into a child's pose.
Maybe extend your arms.
In front of you,
Maybe stack your hands and rest your forehead on their hands.
Choose what feels good for you right now.
We're coming into more passive phase of the practice where all we're doing is relaxing intentionally Relaxing the whole body.
Start already here.
Relax your neck.
Relax your head completely.
Relax your shoulder blades and space between the shoulder blades.
Relax your middle back.
And lower back.
Relax your hips.
Thighs and legs fully.
And let's do one more nice slow inhale and exhale.
And then help yourself first returning to the tabletop and next sit And from here we're going to very slowly roll onto the back.
One vertebra at a time.
And here,
Coming to Shavasana.
But we're not done yet.
We're also taking a couple more minutes here.
Doing breathing technique.
Called extended exhale.
So you can bring your hands on your belly.
And reconnect with your body,
Reconnect to the sensations under your fingertips.
Under your palms.
Giving the signal to the body that it is time to rest and it is safe to relax.
Take a nice inhale through the nose And let's do one more time.
Exhale through the mouth,
Releasing all the tension and allowing your body to relax here on the floor.
Now it is safe to release all muscle control.
And we are going to inhale for a count of four.
And exhale for 6.
If you'd like to extend your exhales even more,
You're welcome to do that,
But I'm going to help you and guide you.
As we practice here.
Inhale through the nose and regular exhale through the nose.
And let's go.
Inhale.
One,
Two,
Three.
Exhale Inhale Exhale Inhale Exhale Inhale Exhale exhale 6,
5,
4,
3,
2,
1 inhale 1,
2,
3,
4 Exhale 6,
5,
4.
3.
.
.
2.
.
.
1.
.
.
Continue breathing like that and count on your own now.
And as you count just.
.
.
Make sure that your body is relaxed.
You are not holding into tension anymore.
Anywhere.
Relax your shoulders.
Your chest.
Your pelvis,
Your legs and your arms and relax your whole face.
And if you feel that your body is ready to exhale,
For longer.
You're welcome to do so.
And you can keep breathing like that for next 2 minutes.
Or if you'd like to finish with me now,
Just let go of counting.
And then slowly roll onto one side.
And then help yourself to come up.
And here just take another moment to notice how your body feels now.
After this practice.
And enjoy this feeling.
Thank you for practicing with me.
Take care.
