Hello and welcome to day number 20 of 30 days of yoga and yoga nidra today i bet is going to be your favorite practice we are going to do a calming moon flow which is going to be mostly close to the mat uh nothing standing so we will start in child's pose and as always we will finish very gently with a long and deep Shavasana session.
Shall we go?
All right then.
Let's come into child's pose.
Open your knees.
Matt wood apart and then Either on the mat or using your blocks,
Stretch your arms out in front of you.
So that you can ground yourself.
And start by releasing.
The shoulder girdle.
And the spine.
So in this session especially,
We tune into our body.
And learn to listen to what our body needs.
So as we're holding the poses a little longer,
You can start exploring shifting the weight.
Moving around a little.
More of your body tells you that.
Being very still and just enjoying.
The relaxation,
The stretch.
Then simply stay here and make sure that you are really comfortable in this child's pose.
So relax your neck.
Let your forehead rest on the mat.
And really let your hips sink towards your heels.
One great exercise for people who are sitting a lot,
Maybe in front of a computer.
We are.
Stretching the hips,
Mobilizing the hips.
And opening the shoulder girdle.
And the chest.
So this little pose alone is a great counter pose to sitting in front of the computer all day.
Then let's move the hands closer,
Get the hands underneath your shoulders.
Maybe get the blocks out of the way.
We might need them later.
Again so come into all fours and let's mobilize the spine keep your feet flat open the chest lift on the inhale and then exhale rounding the back pulling the navel in I'll do this really softly and gently.
Enjoying.
Each deep breath.
On the inhale,
Lifting.
Nose,
On the exhale moving the nose towards the belly button.
And your spine runs all the way from the crown of your head Two.
The tip of your tailbone.
And so.
Imagine that Long line.
Not just of bone,
But.
.
.
Connective tissue,
Fascia.
Muscles.
So we're moving.
A whole body.
And all of the tissues.
And structures.
That run along our spine.
So again if you feel like playing around you can.
Do few variations,
Waves.
Maybe side bends.
And if you feel adventurous,
Can also shift the weight back as you round and then Inhaling,
Lifting again,
Just playing with that wavy motion.
And maybe something cracks somewhere in your spine and that feels really good.
All right,
Then come to center.
Take a moment to find your center.
Check again if your hands are underneath your shoulders,
Your knees underneath your hips,
And then reach out into your right leg and into your left arm.
Then on your exhale,
Connect or try to connect knee and elbow.
Extend on the inhale.
Exhale,
Lower down,
Then change side.
Left leg out,
Right arm reaches.
Exhale,
Elbow to knee rounding.
And inhaling,
Lengthening.
For just a variation.
Of the exercise we just did,
Cat-Cow.
And this one is called the bird dog.
Not really sure where we have all these animals in here.
So there's the cat,
The cow,
The bird and the dog.
And reach out one more time each side.
Do this really slowly and enjoying.
Moving all of your joints.
Maybe they haven't all day.
So this workout or moon flow.
It's really great to do in the evening as the name suggests.
This is for the time when the moon rises all right from here You can already get your blocks more or less ready.
We're moving the right foot to the front.
A little low lunge you can leave the knee on the floor or if you're feeling like you need to of course you can lift the knee into a full low lunge but first of all get settled here,
Maybe explore.
How are your hips doing?
And you can use your blocks to make this pose.
Easier and to really focus on the hip mobility and to be able to give your hips some love and some movement.
And as I mentioned earlier we can really listen to our body and sometimes our body wants us to move left or right or deeper or less deep so Really start listening to what feels great.
And take a big inhale and as you exhale shift the weight back.
To their half split pose.
Adjust your block so that you're really comfortable here,
The upper body.
Can rest.
And you might want to pull the toes.
Then on the next inhale,
Moving back forward,
Maybe lifting the chest,
Lifting the nose,
Having a little bit of a chest opener.
And as you exhale,
Hamstring stretch.
I can turn the foot left and right to check into all of the three hamstrings.
How are they doing?
They're usually quite different.
And oftentimes the inner one is tightest.
So you can check which one it is for you.
Inhale.
Half lunge and exhale half split.
Very nice.
Then one last time,
Moving the weight forward,
Lowering the hips,
Lifting the chest,
And only if you feel like it maybe lift the hands up to the sky or ceiling and reach And if this is too much,
Just keep the hens on your blocks.
And do the hip opening anyways.
Then release the hands back down,
Exhale.
Shifting the weight back and now we're staying here in that half split pose.
As we explore a little longer.
How are hamstrings doing?
You can pinpoint or flex your foot,
Just checking in.
How does it feel?
And maybe it feels great to point the foot.
This gives a little stretch in the shin.
Or maybe it feels great to flex and it stretches the calves.
So whatever you need,
Whatever you feel is best right now for you.
And let's lower back down forward getting the knee the forward leg back into whoops cat cow dog bird pose then exploring a little bit,
Maybe something changed.
And I do feel right now that my Right hip feels much more loose.
Interestingly.
So let's see.
Let's put the left foot forward,
Getting the blocks into the most comfortable position so we can stay here just a little bit exploring Now opening the front of the right hip.
And then take a big inhale,
Lifting the chest.
And then exhale,
Push the hips backwards.
And yes,
This is a new leg.
This is a new kind of tight.
So let's.
Just work with it and see what we can do.
With our hamstring.
And just easing into the stretch.
Make sure that your block is in the most comfortable position.
And as you explore,
You can turn the foot left and right.
And then exhale,
Maybe going a little deeper every time you come into half split pose.
And this is such an important practice,
The mobility while we listen to our body.
Often we neglect mobility in our training.
Strength training maybe or we run do endurance work.
And then we skip the stretch.
But what happens is that we become tighter.
Our joints become less mobile.
And so.
.
.
We might injure ourselves.
Because our body has less room to react.
To sudden movements,
Changes in surface.
So the more range of motion we give to our body,
The better we can adapt.
And so the mobility work is just as important as the strength training or the endurance workouts.
So let's stay here in front and then have lunch and if you feel like it you can even lift the arms overhead.
Reaching to the sky or ceiling.
Lifting the chest,
Lifting the heart Lifting the arms.
Is changing.
Our feelings,
Our hormones,
Our physiology that is the most positive.
Action we can do with our body be opening the stretching.
This is what we do and we're naturally happy about.
Something.
We jump.
We raise our arms And so this has a positive feedback to how we feel.
Then take a deep exhale and let's explore this half split on the left hand side a little more.
Just breathing deeply.
See what happens when you flex and point your foot.
Maybe that feels great.
Maybe pointing feels awful or flexing feels awful and then Maybe this is exactly what you need.
Your body will tell you.
And so the more mobility we give,
A body the more opportunity we give.
Our body to give us feedback like this is what I need right now,
This feels really good.
All right,
Then let's move back to the front.
Getting our way out of here,
Let's have one final down dog.
Before we come into lying down on our backs.
So if you don't feel like down dog,
You can just Relax the upper body forward.
And if that is available or.
Your body tells you that that would be great right now,
Then come into a full down dog.
And give your calves a bit of a stretch.
Peddling here.
On the spots.
Pressing one heel down and then the other.
Downward Facing Dog,
One of the best,
Greatest exercises for relaxing and lengthening the spine.
And also works on hamstrings and your ankles,
Flexibility in your feet.
Then slowly bring the knees down.
And let's move into seated pose.
And from there,
We're gonna roll back.
Onto our back.
Well,
We just let go.
So let's have Very gentle inversion before we end.
Dive into the Shavasana practice.
Just giving our blood some help to reach our hearts so that all the nutrients The oxygen.
Can come back.
Be replenished.
And then nourish.
And rejuvenate our whole body.
So really relax your legs,
No more tension.
No more action.
And then bend the knees,
Maybe give the knees a big hug,
Lifting the nose towards the knees.
And a view.
If you like it,
Just listen into your spine maybe.
You need a little bit of a twist.
Left and right,
Both knees to one side.
And then to the other.
If you have enough space.
Then coming back to centre,
You can either rest in diamond pose with your legs where your feet are joined and you work a little bit more on your hip opening,
Hip relaxation and You want to do the same for your upper body.
You can stay in so-called cactus arms pose.
Which is a 90 degree pose for the arm.
This could be your Shavasana pose and whenever you want to come out of it and just Come into classic lying on the back,
Stretching arms and legs out.
Please feel free to do so.
Find your most comfortable position.
Lying in your back.
And close your eyes.
Begin to deepen your breath.
Inhaling.
And exhaling with a sense of ease.
As the gentle moonlight graces your practice Turn your attention inward.
Visualise a soft silvery light.
Gently illuminating your entire body.
Bringing a soothing sense of calm.
Let go of the remnants of your day.
Of your practice.
Allowing the rhythmic breath to carry away.
Any remaining tension.
Gradually shift your awareness.
To different parts of your body.
Starting with your right hand.
Feel the moonlight's touch.
As it travels through each finger.
Then move to your right wrist.
Your forearm.
Elbow.
And upper arm.
Continue to direct your attention.
To your right shoulder.
Feel the moonlight gently caressing.
And releasing.
Any tension held in this area.
Allow the soothing glow to cascade down.
Through your torso.
Enveloping your chest.
Rip.
And abdomen.
Sense the subtle rise and fall.
Of your breath.
Harmonizing with the moon's gentle energy.
Shift your focus to your left hand now.
Inviting the moonlight to weave its way through each finger.
Travel from your fingertips.
To your left wrist.
Forearm.
And elbow.
Extending the nourishing radiance up to your upper arm.
Experience a sense of openness and relaxation.
As the moonlight works its magic.
Guide your awareness to your left shoulder.
Feeling the gentle touch.
Of the moonlight easing any tightness.
Let this calming energy flow down.
Through the left side of your torso.
Embracing your chest.
Ribs.
And abdomen.
With a tranquil embrace.
Sense the unity of breath and moonlight.
Creating a serene symphony.
Within.
Now explore the moonlit touch.
On your neck.
And throat.
Allow any residual tension to dissolve.
As the soothing light traverses these areas.
Release any tension in your face.
Your whole head.
Continue this gentle exploration down to your spine.
Feeling the moon's glow nurturing.
Each vertebra.
Sense a gentle unwinding.
As the moonlight moves.
Through your back.
Creating a sense of spaciousness.
And ease.
Move your awareness to your hips.
And pelvis.
Inviting the moonlight to bath these areas.
And peaceful luminosity.
Feel any lingering tension dissipate.
At the soft glow cradles and support.
Your lower back.
Allow the moonlight to flow down.
Through your thighs.
Knees,
And shins.
Releasing tension from each leg.
Finally immerse yourself in the moon's tender touch.
On your ankle.
Healed.
And the soles of your feet.
Sends a grounding energy.
As the moonlight connects you.
With the earth beneath.
Feel your entire body embraced.
By the tranquility.
Of the moon's glow.
Rest in this state of profound relaxation.
Allowing the moon's energy to nourish.
And rejuvenate.
Your entire being.
As you're fully immersed.
In this exploration.
Invite a sense.
Of surrender.
Let go of any lingering stress or tightness.
Allowing the moon's energy to cradle you.
In a state of deep relaxation.
In this moonlit sanctuary.
Connect with your inner desires.
Formulate a positive and present tense affirmation.
That aligns with your heart's truest longing.
Allowing it to resonate within the stillness.
Then let the Sankalpa work its magic.
And return your attention to your breath.
Breathing in the serenity of the moonlit night.
And exhaling.
Any remaining tension.
Embrace the sense of profound relaxation.
As if you're being held by the gentle arms of the moon itself.
Begin to deepen your breath.
As you gradually bring your awareness back.
To your physical surroundings.
Gently wiggle your fingers.
And toes.
And when you're ready.
.
.
Open your eyes.
Slowly.
Getting the movement back in your body.
Opening your eyes.
And when you're ready,
Simply roll onto one side.
Maybe putting your hand on your arm.
And then press yourself up.
Into seated pose.
And either have your.
.
.
Vlog as a pillow or real pillow.
As we come into cross seated.
So that was wonderful.
I hope you feel as relaxed,
Peaceful,
Centered,
Mobilized as I do.
Wonderful practice.
Thank you so much for joining.
Let's take one last deep breath in.
Closing,
Connecting the hands overhead,
Joining the thumb with the forehead.
With the chin.
And with the heart center.
Have a wonderful day.
Namaste.
