Hi welcome to balayoga my name is carla and today i'm gonna guide you through a very quick unwind and recovery practice this is gonna cover pretty much of lower body with a little bit of shoulders and the reason why i'm doing this is because i just ran a 10k with a bunch of obstacles and i want to allow my body to reset and it's gonna be a quick practice so if you are into those kind of or if you want just a practice to maybe unwind and reset for your evening or for your day,
This practice can be for you.
You're going to start all the way laying on your back,
So go ahead.
Glue the soles of your feet towards each other.
Open your knees to the sides.
Lay all the way down this is for a first variation for you to start your practice if you want you can also plant your feet down on the ground allow them to be a little wider than your hips and you wiggle your tailbone down This brings a little bit more of softness towards the hip area.
And you could also stretch the legs slightly to the front.
Creating a little bit more of space.
On your hip flexors and your hip joint.
Notice if your shoulders are comfortably down.
You're free to bring one hand on your heart,
One hand on your belly.
Soften the eyes if you want or close them completely if it's comfortable for you.
Try to scoop your tailbone slightly in so you feel the lower back touching the ground.
Soften through the muscles of your face,
Relax your jaw.
Open and close your mouth if you need it.
Notice the feedback of your breath.
Through your hands.
The rise and fall of your belly.
Relax your lips.
Take a big inhale through your nose.
Belly rises.
Ribs expand.
Collarbone lift.
Exhale to empty out from top,
Middle and bottom.
Big breath in.
One.
And a bigger breath out for three.
And one.
One more time.
Big inhale.
Elongate for one more second if you want.
A longer exhale release.
Rest your palms by your sides.
Guide your knees towards your chest.
Allow the hands to stay low.
Give a gentle rock side to side,
Massaging the sides of your back.
The mid portion on the left.
And on the right side.
Try to sync the breath and the move.
Inhale to center.
Exhale to the side.
Breath in center palms are glued down breath out to the opposite side.
Final round breath in Breath out to the side.
Last one,
Deep inhale.
And a deeper exhale to the opposite side.
Inhale,
Return to center.
Exhale,
Plant your feet on the ground.
Allow the toes in,
Heels out.
Try to connect knees towards each other.
Relax the hands.
Try to angle the big toes in.
Try to widen the spreads or try to spread the toes in between each other.
Nourish the breath.
And just notice the sensations into the front of your body.
Two more rounds.
Inhale parallel your feet towards each other Exhale,
Guide your thighs again towards your belly.
This time,
Press your palms on your shins,
Gently squeeze,
Thighs to the belly.
Bowing against the ground.
Applying a gentle load.
And you rock side to side.
Notice the difference.
With our judgment.
And take your left foot all the way down,
Figure four,
Right ankle on the right thigh.
Press the right palm against your right thigh.
Scoop the tailbone back,
Inhale.
Exhale,
Press gently.
Right palm away.
If you need a feedback,
Your left palm lands on top of your lower belly.
Keeping the hips rooted.
Notice if there's any tension on the shoulders as you press the right palm away.
Think about opening more towards the sides with the heel.
Of your right hand breath in release the load breath out guide your knees towards the right side quads stretch and you can diamond shape your arms above the head maybe you look towards the left side gently Shoulders are rooted on the ground.
Notice that gentle twist on your back.
Two more rounds.
Inhale return both knees to center exhale rooted right foot down and your figure four left ankle on the right thigh take a breath and scoop your tailbone Breath out,
Press the left leg away.
Notice your spine long.
Space in your lower back.
The openness on the hips.
Mainly on the last one.
Final rounds.
Inhale release your left hand exhale lower both knees to your left and you look slightly towards the right side In case you're outdoors,
Notice the surroundings.
If you are at home,
Indoors.
Notice what's present in the space that you're in.
Inhale,
Return both knees back to center.
Exhale,
Send your left leg forward and down.
Breath in,
Guide your right knee in.
Breath out supine twist to the left.
Look all the way towards the right side.
Glue the shoulders still on the ground.
Adjust the position of your top knee if you need a slightly straight leg works the same way Notice the sounds around you.
Big inhale,
Return to center.
Exhale,
Glue your right foot inside of your left ankle,
Inner left knee,
Or inner left eye.
Your reclined tree pose,
You can always have the feedback of your left hand.
On top of your left hand.
Two more rounds Inhale,
Guide your right knee to center.
Exhale,
Bring your left knee in.
Maybe you squeeze both knees.
Lift your head if you want.
Take a breath in.
Breath out.
Straighten your right leg forward and down.
Relax the head on the mat.
Big breath in.
Breath out.
Twist towards the right side.
Left knee goes to the right.
Both shoulders are on the mat.
Arms could be reaching out as a tea or half cactus.
Encourage the left shoulder to remain on the mat.
If you need assist with your bottom hand,
The right palm.
Can hold your left thigh just like a block This gives a little bit more.
Of gentleness into the posture if needed.
Big inhale,
Come back to center.
Exhale,
Open the left knee to the side.
Same idea,
Rooting down through your lower back.
Press the left foot in.
Gently place the right palm on the right hip.
You Two more rounds.
Big inhale return the left knee to center exhale squeeze both eyes back in rock side to side one more time if you need to lift your head And perhaps you want to visit one final posture prior Shavasana.
Maybe something I didn't offer on this.
Gentle practice some people like to visit happy baby others like to visit variations you could connect the soles of your feet in towards each other You can either use a sock around your feet or clasp your fingers behind them.
Try to keep the shoulders away from your ears and press gently the feet against the sock,
Strap or your palms.
Maybe you bring one ear into one side and the opposite very gently.
Stay here as long as you need and if you are ready to unwind take a breath in Hug your legs in,
Breath out,
Straighten your legs to the corners of the mat.
Allow your palms to rest by your side.
Wiggle your shoulders down.
Notice if there's any tension around your jaw,
Fingers,
Or even your hips.
You can close your eyes or cover your eyes if you want.
And welcome to your Shavasana.
Feel free to stay here for as long as you need Thank you so much for watching and I'll see you next time.
