Welcome to day two of the trauma-informed nervous system relaxation yoga series.
Today is all about grounding into the present moment.
Let's get started.
You can join me sitting today however works for you.
Grab a block or a bolster if you'd like.
You can keep the eyes open or close.
We'll take a moment to ground.
Feeling your seat on the mat or block,
Whatever you're sitting on.
Feeling your feet or the backs of your legs on the ground.
Really tuning into those sensations.
Imagining there is a cord or an anchor or a beam of light,
Something that is tethering you to the ground and supporting you.
And however you are sitting,
Sitting up a little taller,
As you ground down.
Taking a nice breath in.
And let it go out through the mouth.
Your eyes are closed you can open them here moving into some side body stretches taking your left hand placing it on the ground pushing it into the earth beneath you,
Leaning to the side,
Right arm goes overhead.
Nice side body stretch.
And on your next breath,
Switching over,
Right hand grounds down,
Left arm overhead,
Side body stretch.
Really grounding that arm into the earth,
Pushing away to give yourself more stretch.
Exhale one more time each way if you'd like,
Grounding in the left hand,
Reaching with the right stretch.
Exhale back to center grounding with the right reaching with the left stretch Back to center.
Up tall.
Breathe in and out.
Joining me,
Hands and knees here.
If you're sitting on something,
You can push it off to the side.
Joining me with some cat-cows here,
Once again,
Grounding through those hands,
Those fingers going nice and wide,
Feeling the tops of your feet on the earth here.
On an inhale rounding that stomach to the ground chin goes up tailbone goes up On an exhale,
Going the other way here,
Tailbone goes under,
Chin to chest,
Grounding,
Pushing through those hands.
Inhale switching here.
Exhale rounding into cat shape here If you would like one more time with me,
Inhale,
Stomach to the ground.
Exhale rounding throughout the spine chin to chest Lovely.
Coming into a child shape here.
Your feet can go together.
Your knees can either stay together as well,
Or you could bring the knees to the width of your mat.
And then from here,
Grounding down,
Bringing those glutes as far back as you can towards the feet.
The arms can go forward.
Spreading the arms here and rounding that forehead into the mat.
If you would prefer,
You can take the hands behind you if you want and allow your head to support you.
Whatever works for you.
And from here,
Really noticing your body supporting you here,
Your forearms on the ground,
Your head,
Your feet,
Your shins,
Your knees.
Knowing that with your body holding you,
You can rest.
Maybe you breathe a little deeper here.
With however you are in your child shape,
Your next breath or when you're ready,
Moving that head away from the ground,
Coming back up to all four.
Moving into a low lunge here.
So taking your left leg,
Bringing it forward so that your left foot is grounded down,
Your back foot or your back leg is supporting you.
Low lunge here,
Nice and tall,
Pushing through that foot.
Taking both your hands here now,
Grounding them into the mat.
And you can twist if you would like to the side,
Twisting over to the left.
Pushing through that right hand supporting you.
Exhale back to center.
Coming back up to that low lunge here switching sides that left leg goes behind you that right foot goes forward We ground down in our lunge.
We bring those hands down if you would like.
Pushing through the earth,
Twisting to the right this time.
Arm overhead,
Push down through that left hand.
Exhale back to center.
Back up to that low lunge here,
Feeling into the earth,
A nice breath here in and out.
And then joining me on your back.
However you would like to get there.
Once on your back,
Bending those knees,
Having your feet on the ground here,
Your palms facing down.
And taking a second to just.
.
.
Take any energy that you.
.
.
Don't want in your body and think about grounding that,
Pushing that energy into the earth away from you.
Letting it leave out through your feet and your hands as they touch the earth.
You don't need to carry it anymore.
Allow The earth,
Allow nature,
Allow the universe to carry it for you.
And once you feel like that energy is gone,
You can bring your knees to chest for a nice hug here,
Giving yourself some love and some support,
Maybe rocking side to side.
And thinking about the energy you do want in your body today,
Imagining as you hug your legs with your hands that that energy is seeping into your body.
Maybe it has a color and it's lighting you up.
And then finally,
Bringing the legs down into a butterfly shape.
The knees go out to the side.
The feet go together.
And as those feet stay together,
You can think about that same energy that you want in your body.
And it's just flowing back and forth,
One foot to the other,
Making its way throughout the body and around.
Being here with you.
You can sink down into the earth.
Let your body rest here.
Taking some nice breaths.
One deep breath in through the nose.
And out.
Thank you so much for practicing with me today.
I hope that you enjoyed it and it was nice and grounding for you.
I'll see you on day three.
