Welcome to your yin practice.
For your practice today,
You'll need your bolster,
Your blanket.
You may need your blocks.
We'll move into shoelace later.
So come to your supported child's pose first.
Come to sit on your heels.
And separating your knees And then bring your upper body on your bolster.
You can turn your face to either side Allow the body to soften on the bolster.
Allow the hips to be heavy.
Sinking down towards the hills.
So we can feel more grounded.
And soften your back body.
Your lower back.
Middle back Your upper back.
Relax your shoulders.
And feel the sensation of your hands touching your mat.
Your arms relaxing down to the earth.
The openness of your inner thighs.
The gentle pressure behind your knees.
And at the front of your hips.
The sensations of your shins,
Your feet touching the mat.
And bring your awareness to your breath.
Notice where you feel your breath clearest.
This is the nostrils.
Or the back body.
You may feel your breath moving into your pelvis.
Your legs,
Your hips.
And notice your mind state.
Notice whether the mind is scattered.
Or you feel tired.
Will you feel spacious?
Mind is quiet.
And press into your hands.
Lift your chest up.
And come to sit on your mat.
Bring your feet in front of you.
So if you're feet down,
Gently windscreen wipe your knees from side to side.
Then cross your right shin in front of your left.
So you can come to square pose or come to shoelace.
Or even come to half shoelace if that feels.
.
.
More comfortable for your body if that suits your body structure.
So if you're coming to shoelace,
Your right knee is moving towards the left,
Left knee moving towards the right.
We're getting into the.
.
.
Right hook And then you can bring your bolster in front of you or your blocks in front of you to support the body.
If folding forward is too much for you,
You can sit upright.
Just notice sensations in your hips.
Sometimes sitting in a blanket helps.
And finding your expression.
Of this shape.
What suits your body structure.
And then settle into stillness.
Noticing the sensation in your right heart.
And notice the feeling tone of the sensation.
Is it pleasant or unpleasant or neutral?
And notice how pleasant it feels like in the body.
Unpleasantness feels like in your body.
And neutrality feels like.
We pay attention to where we feel sensation.
And notice the moment to moment experience.
The immediacy of your experience,
Not judging.
Just what's arising and passing by,
Subsiding.
Your changing sensations.
Your changing experience.
So we're not trying to hold on to pleasant experience.
And resisting unpleasant experience.
And also not.
And trying to ignore the neutral experience.
Become interested in what's unfolding.
What's alive in you.
Slowly lifting up.
Bring your hands behind you.
And cross your legs.
And slows up your feet down.
And gently move your knees from side to side.
And then cross your left shin over your right.
Will cross your left knee over your right in your shoelace.
Or you can come to your half shoelace.
I'm finding.
.
.
What works for your body structure.
And you can sit upright.
Notice sensations in your left hip.
Or if it's available to you,
Folding forward.
Over your legs.
Finding your shape.
That works for your body structure.
And then settle into your body.
Settle into stillness.
And remember only come to About 70% of your capacity.
So you're not going too deep.
Too quickly.
Namaste.
And notice whether the sensation becomes stronger.
Or milder sometimes.
And sometimes sensation.
Dissipate.
What's left is a sense of deep relaxation and release.
To be interested in Your changing experience.
It's a sense of lightness when observing.
Our experience.
Relaxed attention.
Make any adjustments you need.
Backing off.
We're folding deeper.
Listen to your body.
Press into your hands,
Slowly come up.
And crush your legs.
The soles of your feet down.
Gently windscreen wiper you need from side to side.
Feeling the energy flushing into your hips.
And extend your legs forward.
Come to lie down on your back.
Moving to Shavasana.
You can place a blanket underneath your head.
If that feels more supportive for your neck and your head.
Bend your knees,
Bring the soles of your feet to the mat.
And then cross your right knee over your left.
In your Should I selects?
And then bring your knees to the left.
Come to your spinal twist.
You can Place a bolster underneath your knees or you can move to your preferred spinal twist.
And turn your face to the right Extend your right arm to the right.
Releasing the shoulders down towards the earth beneath you.
Opening through the chest.
Respond.
Your head Allow yourself to release deeper with each exhalation.
At least any tension in the spine.
Chest.
Yeah.
And bringing out what we don't need.
And creating space for fresh new things.
Open your knees back up.
Uncross your legs.
Release the soles of your feet down,
Knees to touch.
Gently windscreen wipe your knees from side to side.
Stopping the needle.
And cross your left knee over your right Knees to the right,
Turning your face to the left.
Come into your spinal twist.
You can move to your preferred twist where you can support your knees with your bolster.
Left arm extending to the left Soften your shoulders.
Your arms.
Feeling that spiraling action.
In your spine.
Lengthening your left head.
Releasing of your shoulder opening through the chest.
Feeling the breath gently moving in and out.
Sending breath energy to where the body needs intentional attention.
To the body.
And slowly bring your knees back up.
And uncross your legs.
Spreading your legs and your arms,
Come to your final shavasana,
Final relaxation.
Let the weight of the body sink down to the earth.
The body completely relaxed.
And completely let go.
Feel free to stay in your Shavasana as long as you need.
If you need to move on with your day,
Bring some gentle movements to the body.
Wiggle your fingers and your toes.
Roll over to one side curling into a fetal position knees towards your chest chest towards your knees Slowly make your way up to your seated position.
Find you a comfortable seat.
Bring your palms to touch in front of your heart.
Bow your head to your heart.
Thank yourself for carving out time for your practice.
Thank you so much for joining me Thank you.
