Welcome everyone to day 30 of 30 days of yoga and yoga nidra.
This is the end.
This is the last practice of this series.
Um.
.
.
And before we get emotional,
Let's.
.
.
Get into the practice and just be grateful.
I'm so grateful to you.
This is amazing.
I think many people.
Might start the course.
But very few people.
Go all the way.
So you are.
One of the few.
Who've done it all,
Who've followed the practices,
Who've.
.
.
Done the work on the mat.
And you're ready now to bring that all off the mat and.
.
.
Into your life.
And I'll be.
So happy to hear.
What your experience was,
Is and will be and you can repeat it as often as you like.
You can do it every month,
All year.
You can go.
Back and forth to your favorite practices.
This is here for you.
Use it.
And enjoy.
So let's enjoy.
This last practice.
Having a comfortable seat on our block,
Getting the spine straight,
Opening the chest.
Now roll the shoulders back and down.
And take a big inhale.
Exhale through the mouth.
Now we will come into.
Spinal twist.
Let's Have a big inhale,
Raising the arms overhead.
Now bring your right hand onto your left knee.
And the left hand behind you.
And follow.
The circle.
With your head.
Then take an inhale back,
Arms overhead.
Exhale,
Left hand onto your right knee.
Right hand behind you,
Look behind you.
Inhale,
Thumbs overhead.
Really enjoy this stretch.
It was nothing.
Heart here.
Hopefully nothing too complicated.
This is just ease.
Enjoy.
Bringing ability into the spine.
Getting rid of tension.
In our backbone.
And the shoulders and the neck.
And Listen to your body.
Maybe.
.
.
It's a little.
.
.
Extra inch.
Of lifting the chest.
Of embracing the world.
And an extra twist here.
One more time to the right.
Okay.
And then come back to center.
Get the block out of the way,
We'll come into standing.
Yes,
We will do a few Sun Salutation.
Get your feet.
Underneath your hips,
Shoulders roll back and down one more time,
Rolling the shoulders.
Up,
Back and down.
Then use your wrists or mobilize your wrists.
Like a belly dancer,
Open the arms to the side,
Just rolling your hands.
Up to the sky or ceiling and then Roll the other way around.
I know there's a belly dancer inside of you.
I know you can do it.
You've done these 30 days,
You can do anything.
Alright,
Then raise the arms overhead,
Slight backbend here.
And exhale coming into forward fold.
Use your blocks.
You know how to get help.
Use your blocks if you need to.
Then inhale,
Tabletop.
Stretching the spine.
And exhale,
Release back into forward fold.
Then bend the knees,
Inhale,
Hands flat on the ground,
Stepping back into plank.
Engaging the core,
Pulling the navel in,
Have one deep exhale.
Then inhale,
Knees come on the floor as you know it and press down into Chaturanga.
Let's have a backbend here.
Inhale,
Lift the chest,
Roll the shoulders back.
Just stay here for two deep breaths.
Make sure you're comfortable,
Not too high,
Not too low.
Stay.
Use your comfort zone,
So know where your comfort zone is and then go to the edge.
Just go to the edge.
And then see if you can cross it.
And then now it is.
That you can still be comfortable.
And exhale,
Release back down.
Inhale,
Come onto your knees,
Press back into downward facing dog.
Stretch.
The spine,
Open the shoulder girdle,
Take a big inhale lift onto your toe mounts.
And exhale,
Release the heels back down.
Then inhale,
Bend knees,
Look forward,
Hop,
Step or jump to the front of your mat.
Come into forward fold.
Get the blocks back if you throw them too far away.
Then inhale,
Tabletop pose.
And exhale,
Release,
Back down,
Forward fold.
Inhale,
Bend the knees.
Exhale,
Roll up.
Into standing.
Inhale,
Arms overhead.
Let's have a twist.
Exhale,
Twist towards the right.
Grab the right hip with the left hand.
Inhale,
Open.
Exhale,
Twist towards the left.
Inhale,
Center.
Exhale,
Twist to the right.
Head follows.
Inhale.
Exhale,
Twist to the left.
Inhale.
Exhale,
Right.
Last time.
Inhale up.
And exhale,
Twist to the left.
Inhale,
Arms come up,
Slight back bend here,
Open the chest,
Engage the glutes,
The back body,
And then exhale,
Forward fold,
The opposite,
Forward fold.
Inhale,
Come onto blocks or hands on shins.
Tabletop.
And then exhale,
Hands flat on the ground,
Stepping back into plank.
One big exhale here.
I'm getting excited.
Oh,
Navel pulls in.
Inhale knees on the ground,
Exhale chest on the floor,
Elbows back.
Inhale,
Lift the chest.
See where the comfort zone starts,
See where it ends.
And then exhale.
Chest back on the floor.
Inhale onto all fours and back into downward facing dog.
Pull the tailbone up.
To the sky.
And then lift it a little higher,
Come onto your toe mounts.
Release the heels back down.
Nice.
Step the left foot to center.
Inhale.
Lift the right leg to the sky.
Bend the knee.
Exhale.
Step forward.
Anchor the back foot 45 degrees.
Let's come into warrior two.
So windmill the left arm up.
You can stretch the right knee out,
Then bend the right knee.
Come into your warrior two.
Remember to rotate both legs out.
Then inhale,
Take the jumper off.
Exhale,
Hands on the horizon,
Release the shoulders.
Inhale,
Arms overhead,
Take the jumper off.
And then softly,
No tension here,
No tension in the arms,
Hands on the horizon,
Bend the front knee a little more.
Come on.
Get on the edge.
Of your comfort zone.
Keep rotating those legs out.
Stay with the back foot.
On your outer arch.
Nice.
Then come back,
Hands flat on the ground and step back into plank.
From here,
Push back into downward facing dog.
Nice.
Inhale,
Lift onto toe mounts.
Exhale,
Release heels back to the ground.
Step the right foot to center.
Inhale,
Left leg floats up.
Exhale,
Bend the knee,
Stepping forward,
Finding warrior two,
Anchor the back foot 45 degrees and then windmill the right arm up,
Come up into standing.
You can strap this leg first,
Rotate both legs out and then bend the front knee.
All right,
Take the jumper off,
Setting the shoulders on the ribcage.
Inhale.
Drop the shoulders on the ribcage.
Soft arms.
Ease in the arms.
Like a ballerina.
Yes.
Then exhale,
Bend the front knee.
To the edge of your comfort zone.
And then a little more.
Just a little more.
Here we are.
Keep rolling those legs to the outside.
Hello there.
So how nice.
.
.
It must be to be able to fly just to get anywhere.
Be able to sit down.
On someone's ring finger.
All right,
Then windmill the arms back forward,
Hands into plank.
Stepping back and plank and then push back into downward facing dog.
Raise onto toe mounts.
Release into heels.
Nice.
Then set the left foot to center.
Inhale.
Right foot floats up to the sky.
Bend the knee.
Exhale.
Come again into warrior two pose.
Just this time we'll salute the sun.
So windmill the arms up.
See if you can land.
Like a butterfly in Warrior 2.
And taking the jumper off once,
Release the shoulders on the shoulder girdle and then lift the right arm up.
Saluting.
The sun.
Sun warrior.
And I know it is,
Because the sun is right there,
Shining in my face.
So wherever you are,
Imagine.
Letting the sun shine in your face.
Bend the front knee just a little more.
We're here.
It's here and it's now and we might be on the edge of our comfort zone.
But it's okay,
Because it's over.
Come back,
Hands flat on the floor,
Step back into plank,
And then push the heels back into downward facing dog.
Yes,
You're here,
And it's here now.
Then lift onto two mountains,
Lower into heels,
Getting the right foot to centre,
Lift the left leg up to the sky.
Bend the knee step forward once more warrior two so anchor the back foot 45 degrees get strong in your legs windmill the arms up maybe land in warrior two here we are you can do it Then relax the arms.
Release the shoulders on the shoulder girdle.
Take the left hand up to the sun.
And greed.
The sun open.
Your ribs.
Let the sun shine.
Through the hips.
At the ribs,
Through your ribcage.
And Turn the face.
Towards the sun.
Then bend the front knee just a little more,
I know.
Ads.
Or maybe over the edge.
Our comfort zone.
And that's okay,
We're here for it.
As we grow.
This is how we grow.
And release.
Back,
Hands on the ground,
Stepping back into plank.
And then exhale,
Push back.
Into downward facing dog.
Nice,
Get your knees on the ground,
Get your block ready.
And let's have a crossed-legged seat.
If this is available for you,
Get your left heel to your right hip and then cross your right leg over your left and get your knees as close together as you can.
This should feel more or less comfortable.
If something's not right,
Just open your legs into normal cross-legged seat.
All right,
Just trying something here.
Then lift the left arm to the sky,
Bend the elbow and place your hand in between your shoulder blades.
You can help with the right,
And push that hand a little further down.
Now,
I don't know if that is available to you,
But try opening that right arm,
Rotating the thumb to the floor,
Internally rotating the shoulder,
And see if you can grab anything.
Maybe.
Maybe you can interlace one finger.
Maybe two.
And if not?
Just keep holding on to that elbow and pushing that hand down.
Now lift the chest,
Lift the chin.
Cow face pose.
Alright.
Take one more deep inhale.
And exhale.
Nice.
Then release,
Open this knot and then switch sides.
So get your Right heel to the left hip,
Crossing the left foot over.
And getting your knees as close together as you can.
Without dislocating your hip though,
So remember you can stay in cross-legged seated position.
Then lift the right arm to the sky,
Lift the chest with it,
Bend the elbow,
Grab the space between your shoulder blades.
Lift the left hand,
Grab that elbow and push the hand further down.
And you can stay here or.
.
.
See?
What's going on on this side?
Open the left hand,
Turn the thumb down.
And see if you can grab Anything.
And to my surprise.
.
.
Besides.
.
.
Working.
A lot differently.
So that might be.
Your good side or your.
.
.
Bad side as we say,
But they're both good.
They're both your sides,
Right?
So we embrace the difference.
And we work with it.
Because this is how we do it.
All right.
Open the chest,
Open the chin.
And if.
.
.
You're still here,
Pushing the hand down.
See if you can go a little lower.
Then release.
Undo this knot before we dislocate any hips here.
Also shows us how tight we are on the hips and how much we need this course.
Then lie back on your back.
And just open your arms to the sides,
Twist your legs to the right.
Twist your legs to the left.
And I don't know what else to say.
You've done it.
We're here.
What's left to do is to lie still.
On your back and do nothing,
So.
.
.
Either open the legs in.
Reclined butterfly or lying butterfly pose.
You can do the same with the arms so it gives you a little bit more shoulder opening.
Or you come into traditional Shavasana pose as you like.
Begin by.
.
.
Finding.
A comfortable position lying down on your back.
Make any adjustments you need to ensure you're completely at ease.
Close your eyes gently.
And take a deep breath in.
Through your nose.
And exhale.
Slowly.
Through your mouth.
Allow yourself to.
.
.
Fully arrive.
And surrender.
In this present moment.
Letting go of any thoughts.
Or distractions.
As you settle into relaxation.
Connect with your breath.
Feel the natural rhythm of your breath.
As it flows freely in and out.
And freely out of your body.
Notice the gentle rise.
And fall of your chest.
Your belly abdomen.
Reach,
Inhale.
And exhale.
Let your breath be your anchor.
Guiding you into a state.
Of deep relaxation.
And guiding you back into the practice.
Whenever you get distracted.
Release any tension.
And mind remain in your body.
Slowly melt into the support underneath you.
And feel yourself sinking deeper.
Into relaxation with each breath.
Now let's take a deep breath.
Moment to express.
Gratitude.
And appreciation for your body.
And your mind.
Reflect on the journey you've taken over the past.
30 days.
30 practices of yoga.
And yoga nidra.
Be proud.
And honor yourself for showing up on the mat.
For each practice.
For committing to your well-being.
And for embracing.
The transformative power of these practices.
And as you continue to relax,
Let's set an intention for the future.
The days ahead.
Take a moment to reflect.
And what you have learned about yourself.
During this series.
What insights have you gained?
And what intentions do you want to carry forward?
Into your life.
Hold your intentions.
Close to your heart.
Now let's go through a visualization practice.
To relax even further.
And integrate the benefits.
Of this practice.
Bring your awareness back to your breath.
Whether you inhale,
Imagine.
Drawing in a sense of calm.
And peace.
Breathe to exhale.
Release any still remaining tension or stress.
From your body.
And your mind.
Continue breathing.
And visualize yourself lying in a beautiful bed.
Serene garden.
Picture the vibrant colors.
Of the flowers.
A gentle rustle of the leaves.
And the warm rays of sun shining down on your face.
Feel the tranquility and peace of this place.
As you let the beauty of this sacred space.
Wash over you.
This garden.
Visualize a gentle stream.
Flowing nearby.
With each breath.
Visualize the stream carrying away any worries.
Or concerns.
That weigh heavy on your heart.
Let the stream wash all of it away.
Feel yourself becoming lighter.
And more at ease.
With each passing breath.
And in this moment,
Of stillness and beauty.
Relaxation,
Comfort.
Bring to mind.
Three things you're grateful for in your life.
Right now.
Maybe you thought about.
A loved one.
A simple pleasure.
Or a moment of silence.
Pure joy.
Hold these blessings close to your heart.
Feel the gratitude.
As a sense of warmth and appreciation.
Wash over you.
And with these,
Gratitude.
And mind.
Let's set an intention.
For the remainder of your day.
What energy do you want to carry forward?
What actions do you want to take?
To honor.
Yourself.
And others.
Allow your intention to be.
A guiding light.
And an emperor.
As you move through the rest of your day.
Now,
Thank you.
And honor yourself.
For taking this time for self-care.
And relaxation.
Know that you can return.
Whether to the full practice or just one single practice.
Whenever you need to find peace and tranquility within.
Now when you're ready.
To transition back into your waking state.
Take one deep breath in.
And as you exhale,
Imagine bowing your head in gratitude for this practice.
And all that it has offered you.
Thank you.
For joining me on this journey also.
Self-discovery and self-care.
And may you carry the peace.
And tranquility of this practice with you.
Wherever you go.
Namaste Then come back.
To the end of this practice.
Grabbing one knee,
Lifting.
Lifting yourself up to seated position.
Get on your blog and I.
.
.
I'm sad to end it and I'm so grateful you followed all the way.
Can be more thankful to you.
So.
.
.
Let's step off this mad and into the rest of your day.
With the.
.
.
Highest level of Gratitude to our body,
Our mind for showing up,
For doing it.
For being there again and again.
Take another deep inhale.
Close your thumbs to your forehead.
To your chin.
And to your heart center.
Thank you so much for joining.
And I'll see you.
