Hello and welcome everyone for day 19 of 30 days of yoga and yoga nidra.
Today,
You'll be able to focus on your side.
So we'll be doing a lot of lengthening on the sides.
So when for example,
We're doing a side stretch,
Just focus on her.
Where the stretch runs.
Often we think,
Well,
It might be here.
The shoulder or the armpit.
Maybe some part of the ribs but it actually runs from your fingertips.
All the way down to your heel so our whole body is not just made out of isolated muscles they are part of a big net of actually a chain of muscles embedded in a whole net of fascia.
So when we do a stretch,
Even though we might think it's just a stretch for one muscle group,
It is always a stretch for the whole chain of muscle and fascia.
So when you do your side stretches,
Think about length between the tips of your fingers all the way down into the bottom of your body,
Which at this moment here is my two feet.
So let's start as we would always do at the beginning of the practice at the front of our mat with,
If you have them,
Two blocks ready to go.
At the front of your mat,
Then come into standing.
Feed him with a part and already think of length.
From.
Your heels.
And toe mounds all the way into the crown of your head.
Then inhale.
Draw both arms overhead,
Lengthen both sides and exhale,
Release.
Two more times.
Inhale,
Lift.
Think about length from the tips of the fingers into both heels.
Last time,
Inhale.
Exhale,
Lower the left arm.
Now inhale,
Lengthen the right side and exhale,
Come into a nice side stretch here.
And he'll come back up.
Exhale,
Release the right arm.
Inhale.
Both arms up.
Exhale,
Right arm comes down,
Left arm lifts and lengthens.
Inhale and exhale,
Bend toward the right side.
Inhale,
Come back up.
And exhale,
Release.
Let's repeat.
Inhale,
Lift both arms.
Exhale,
Lower the left.
Inhale,
Lengthen right.
Exhale,
Bend.
Inhale,
Lift,
Lengthen,
And exhale,
Release.
Both arms up,
Inhale.
Exhale,
Right arm down.
Inhale,
Left side lifts.
And exhale,
Release into that side bend.
Inhale,
Back up.
Exhale,
Release.
Nice.
Inhale,
Both arms up.
Feel that space in your ribs.
Then bend the knees some and exhale,
Forward fold.
Nice.
Inhale,
Tabletop.
Maybe on your blocks.
Lengthen from the crown of your head into your tailbone and exhale forward fold.
Inhale bend knees,
Some space if you need that,
And step back into plank position.
So this is both a lengthening and a strengthening exercise.
So here as well as in standing,
Lengthen from the crown of your head all the way into your heels.
Nice then inhale shift forward knees towards the floor and exhale lower the chest slowly down to the ground inhale lift the chance to the cobra exhale release inhale onto all fours and exhale into your first down dog walk it out on the spot and now Really?
Are intentionally walking on the spot.
Come into a side stretch so you're side bending that upper body as you walk and here we come into a stretch again from the tips of our fingers into our heels.
Just really stretch yourself as if you would be getting up in the morning.
Getting a nice stretch.
Opening the chest here,
Opening the sides.
And then just stay here in the middle,
Sinking into your downward dog.
Inhale,
Lift onto toe mounts.
Exhale,
Release.
Then bend the knee some,
Look forward.
And as you exhale,
Walk or hop to the front of your mat into forward fold.
Inhale,
Lift,
Tabletop.
Lengthen from the crown to the tailbone.
As you now exhale,
Let it go.
Inhale,
Bend knees.
Exhale,
Roll up.
And we come back into our side stretch sequence.
Inhale,
Both arms up.
Exhale,
Left side releases.
Lengthen,
Exhale,
Side stretch.
Inhale lift,
Exhale release.
Inhale both arms up.
Exhale,
Right side lowers.
Inhale,
Lift through the left.
Exhale,
Bend to the right.
Inhale,
Lift.
And exhale,
Release.
Nice.
Samsalotation.
Inhale.
Both arms up.
Bend knees some.
And then roll forward into forward fold.
Inhale.
Table top.
Exhale release,
Bend knees,
Hands flat,
Step back into plank pose,
Right Now wave your heels from side to side and come all the way down with your right heel on the floor,
Stack the left foot on top of the right and come into a side plank.
From here Push into your left heel.
Lean into the side and stretch all the way into that pinky finger.
Side plank extension.
So really go for it,
Lift the hips as much as possible.
Very active stretch of that whole left side.
And release.
Slowly turn your feet back to center.
Nice.
Let's work the other side.
Twist the heel.
Left heel on the ground.
Right heel stacks on top.
Come into side plank.
Then press into that bottom heel.
Lift the hips and extend all the way into that pinky finger side plank extension.
Now open with the inhale.
And as we're strong,
Through the shoulder.
We're lifting the hips a little more.
One more deep breath.
And slowly come back to center.
Nice.
Bend knees.
Here we go.
Lower down onto the floor.
You made it.
Nice.
Inhale,
Lift.
Cobra,
Baby cobra.
And exhale,
Release.
Next inhale,
Come onto all fours.
And shift back into downward facing dog again.
Walking on the spot.
Releasing what might need a little bit of releasing in the legs.
Very nice.
Then coming to centre.
Inhale,
Lifting onto toe mounds.
And exhale,
Release.
Left foot comes to centre.
Inhale,
Lifting the right leg up.
Exhale,
Stepping forward.
Into lunge pose first.
Nice.
Now inhale,
Lifting the chest,
Coming up.
Into high latch.
Now let's see if we can side stretch here.
So take a deep inhale,
Lift the arms.
Exhale,
Lower the right hand,
Keep your balance.
Inhale,
Lift a little further.
And now exhale.
Side bend.
To the right so the side stretch runs still from your left foot.
Into the left pinky finger.
Inhale,
Come back to center.
Exhale,
Lower the arm back down.
Inhale,
Both arms up.
Exhale,
Hands on the floor.
Now we change position.
The back foot anchors 45 degrees and we're prepping for triangle pose.
So you want to use your block behind your calf.
Then windmill the arms up.
Into Warrior two,
A triangle prep.
Then inhale,
Lengthen.
The right arm forward until you might be able to grab with your right hand the block.
Let go of the left hand and then turn,
Twist the left arm up to the sky or ceiling.
Make sure that the right knee.
.
.
Is slightly bent so you don't hurt your knee.
If you don't have a block,
Place your hand on your shin.
And not on your knees.
Nice.
And here we are in a side stretch.
So you might feel this around your waist.
Maybe hip if you want to.
Increase the side stretch.
Anchor yourself if you can.
Thoroughly.
Then inhale,
Lengthen.
The left arm so that the biceps almost touches your ear.
This is a great side opener.
Nice,
Take one more deep breath.
Then exhale,
Let go of the upper arm.
Windmill the arms up.
Into warrior two,
Just to settle into a nice and easy pose that we all know.
Extended side warrior.
And bring your elbow on top of your knee and again lengthen the upper arm.
So this is a little bit easier,
So you might.
Want to go deeper?
If you can,
Either place your hand on the ground.
Or maybe the hand.
Goes on top of a block.
This time the hand goes in front of the knee so we can press the knee backwards.
And this way we have one of the greatest side stretches.
Nice.
Then release.
Let's come nice and easy with both hands on the safe floor.
Step back into plank pose.
Just get yourself settled,
Then inhale,
Lower the knees,
Exhale,
Lower down onto the floor.
Your version of a cobra.
Whatever is still in there.
And exhale.
Inhale.
Push up and press back into downward facing dog.
Walk it on the spot.
You know what's coming on the left side.
So come into center,
Big exhale and then inhale lift onto toe mounts and exhale release.
Then place the right foot to center.
Inhale,
Left leg is lifting.
And as you exhale,
Step the left leg forward into low lunge.
And as you inhale,
We're lifting into high lunge,
Adding That's sigh stretch.
So this is not just a hip stretch,
Even though you might.
Feel it most in the hips,
But it opens the whole front of the upper body,
The whole front of your leg.
So.
.
.
As always,
I love you.
We're having a holistic stretch in yoga and not just focus on one small muscle group.
So enough talking.
Inhale,
Lift and lengthen.
Exhale,
Lower the left arm.
Inhale,
Lengthen through the right and exhale,
Bend over.
To the left.
As you move the left hand towards the floor and as you feel the stretch from the pinky finger.
All the way in the right foot.
Come back up.
Inhale,
Move two arms up to the sky.
And exhale,
Lower the hand back down.
Quite a balanced pose,
Right?
Then anchor the back foot 45 degrees,
Get your block ready for triangle pose and then windmill the arms up into warrior two pose.
Inhale,
Lengthen.
Try grabbing something!
Just in front of you,
Reet.
And lower the left hand down.
Relax the right arm and twist open towards the right.
So get yourself comfortable here with your bottom hand.
If the block is too low or too high,
Try adjusting.
On your leg,
Maybe on your shin.
Try to open and rotate.
As much as possible.
To get into that side stretch.
Want to do more?
Lengthen the arm forward.
Biceps next to your ear and still keep that idea of stretching and lengthening from the tips of the fingers into your right foot.
Nice,
Then lower the arm back down,
Coming up into warrior two.
Here we know.
That we're kind of comfortable.
Not too hard to do.
So let's add that side warrior stretch,
Starting with the elbow on top of the knee.
And now lengthen the right arm back.
Reaching.
In a side angle.
From the tips of the fingers all the way into the heel.
And if that's available to you.
Reach towards the ground,
Maybe using a block to help you as you lengthen again that whole right side.
Very nice.
This opens up.
Whole new spaces in our body.
Then lower the arm back down.
Both hands on the ground.
Always nice.
Then stepping back into plank,
Get settled.
Lower the knees down.
Exhale,
Chest towards the ground.
Inhale,
Lifting one last time.
Into cobra.
Exhale,
Release then press up.
Into all fours.
We're simply gonna sit back,
Roll over our feet,
Come into lying on our back.
So we're slowly drifting towards our final relaxation,
That beautiful shavasana,
That we do add some yoga nidra techniques.
But first of all,
Let's do some inversions.
So lifting both legs,
Just releasing All the muscles,
The feet.
Relax your calves.
And your thighs.
Find a position where your hips can relax.
The weight of your legs feels comfortable.
On your hip.
And as we.
Slower breathing down,
Re-helping our heart.
Pumping blood back to our center.
Where the body is.
Filled with all the good stuff.
The oxygen,
The nutrients.
The heat.
Are there capabilities of self-defense or immune system?
Self-healing.
And recovery.
So then let's slowly dive into final resting pose.
Stretching one leg out at a time.
Finding your most comfortable.
Shabbat Shalom.
Find your most comfortable position.
Lying down on your back.
With your arms resting gently by your side.
If that is comfortable for you,
Place your palms facing up.
And extend your legs comfortably.
Maybe gently falling outward.
Adjust your position.
So that you're just 5% more comfortable.
Maybe adjusting your head position.
Or wiggling your shoulders.
So that you are.
That little bit more comfortable.
Close your eyes.
And bring your awareness to your breath.
Connect with your natural breath.
Observing his gentle rhythm.
Without any effort to change it.
How to do anything.
Are to try anything.
Feel the rise and fall of your chest.
And your abdomen.
With each breath.
Let your mind soften.
And your body release.
Any tension.
Or distraction.
Now inhale deeply through your nose.
Feeling the breath expand your chest and your belly.
Hold it for a brief moment.
And then exhale slowly.
Completely.
And maybe noisily through your mouth.
Letting go any tension.
Focus on the delightful sensation.
Of releasing all that no longer serves you.
Continue this.
Intentional breathing.
Two more times.
Each exhale carrying away.
Any residual tightness.
Over his shoulder.
Now.
With another deep breath out.
A deep sigh.
Continue to breathe normally.
And with each breath,
Invite a sense of peace.
And calmness to flow through your entire being.
As you settle into the soothing rhythm of your breath.
Bring your attention to your face.
Become aware of your forehead.
And consciously release any furrows.
Or lines.
Let the muscles around your eyes soften.
Allowing.
Your eyelids.
And eyeballs to relax.
At least any tension in your jaw.
Allowing it to hang loose and comfortable.
Feel the sensations in your cheeks.
Nose and lips.
Let go of any tightness.
Imagine a worm.
Gentle light.
Washing over your face.
Melting away any stress.
Allow this light to penetrate.
Every facial muscle.
Bringing a profound sense of ease.
And tranquility.
Bring awareness to you.
Any area of your face.
That might still hold tension.
And with each exhale,
Consciously release and let go.
Allowing the facial muscles to become soft.
And subtle.
Take a few moments to appreciate.
The newfound relaxation in your face.
Let it radiate.
Sense of calm.
Through your entire being.
Carry this sense of relaxation and calmness.
With you into the rest.
Of your day.
May your face be a reflection of the serenity within.
And may you navigate life.
With grace.
And ease.
Then slowly,
Open your eyes and look around you.
Start to move your body.
And done.
Choose one leg too.
Roll up with it to setting.
Every half a block still ready or a pillow.
Use it for comfortable.
It's a seated position.
Where you just find your spine to come back into gravity.
Again find that length.
This time between your sitting bones and the crown of your head.
Then let this resonate with you.
Now and through the rest of your day.
As you take in all this space that we have created with you.
Then take a deep inhale,
Draw the arms overhead.
Join both thumbs and connect with the forehead.
With the chin.
And with your heart center.
Thank you so much for joining and I'll see you all tomorrow.
Namaste.
