Hello and welcome to this gentle trauma-informed yoga practice that you can do right from bed after a stressful day.
Let's get started sitting today.
You can sit any way that feels comfortable for you.
If you feel like your hips need extra support,
Feel free to grab a pillow and use that.
And I invite you to take a moment to settle into the body here.
Taking some nice,
Deep,
And gentle breaths,
You can have the eyes open or closed.
Use this moment to let go of the day,
Let go of the stress,
Let go of the anxiety,
Whatever else is going on,
This is a moment for you.
Perhaps you gently shake out the hands,
Get any excess energy out.
Let that energy come out through the body.
When you feel that energy has come out,
You can gently place your heads back down.
Bringing your right ear to right shoulder,
Doing some half circles with the neck here,
Chin to chest and over to the other side.
Gently moving that neck back and forth,
Releasing tension.
There's a certain spot that feels.
.
.
Like it needs a little more attention,
Feel free to stop there and just take Some nice brah.
Once your neck feels a little more easeful,
Can come back to sitting and do a twist over to the right taking your left hand placing it on the right knee twisting over to the right your right hand can go behind you gentle twists exhale back to center repeat the other way left hand behind you right arm on left knee twist Exhale,
Coming back to center.
Hands on knees again and little circles here with the body or big circles Once again,
Moving energy through the body,
Finding the rhythm that works for you.
Circling one way and then the other.
And when you are ready,
When you feel like this energy has shifted,
You can move on to your back.
Once on your back,
I invite you to bring your knees to your chest for a gentle hug here.
Maybe rocking side to side,
Working through that tension in the low back and the hips.
Perhaps noticing if the jaw feels tight,
If the face feels tight.
Can you let that go too?
And letting go,
Have those knees gently placing your feet on the bed.
Windshield wipering those knees side to side,
Bringing them both over to the left as far as feels comfortable.
Nice and easy breath here.
And then over to the right as far as feels comfortable.
Once again,
Easy,
Gentle breaths.
Moving a few times at your own speed back and forth.
The body feels like it needs a nice stretch.
You can always pause,
Breathe.
And when you're ready,
Taking your left leg,
Bringing your knee up to chest,
Taking your hands behind that left leg for a hamstring stretch.
And slowly straightening that left leg as much as feels comfortable.
And you can hold this stretch or you can move back and forth between a bent knee and a straight knee.
Relaxing through the hips and the low back here.
Finding that stillness or the rhythm.
On an exhale,
Lowering that leg down,
Switching to the other side,
Hands go behind the right knee.
And same as the other side,
You can lift and straighten that right leg.
You can hold the stretch or move back and forth between the bent knee and straight knee.
Just as the other side,
Finding the stillness or the rhythm.
On an exhale,
Letting that leg go.
Resting in any way that feels comfortable for you.
I'm gonna lie on my side.
So find that final resting shape.
And take a moment in this stillness.
To pause and find a moment for you.
You could focus on the breath.
You could allow your mind to wander for a few moments.
I could scan through the body,
Maybe seeing if there's areas of tension I can let go.
Choose what will be most impactful and most beneficial after your stressful day.
Thank you so much for practicing with me today.
You can rest here as long as you would like.
I'll see you next time.
