Hello my love.
Namaste.
Welcome to this gentle self-care yoga practice.
It's going to be a short but sweet practice to help you connect with your body,
Let go of any tension of the day,
Any stress,
And just really ground yourself in the space of self-love.
The love that's always,
Always here for you.
If you are new here,
My name is Maria and I share yoga,
Meditation and breathing practices for nervous system healing,
For living with less stress and more peace.
And today I am sharing this practice from this beautiful meadow in the mountains in the south of Poland.
The sun is almost setting now.
But I just thought I'm gonna share with you this gentle session to help you ground from within.
So we're going to start this practice just lying down on your mat.
As you can probably see the ground here is super uneven but I just love just lying on the earth.
So wherever you are,
If you're at your home,
Just feel the earth beneath you,
Keeping the knees bent,
Feet grounded down.
You can start with your arms stretched over your head to feel that space through your shoulders.
And your heart.
Or maybe just alongside your body.
Wherever it feels good.
Let's just arrive here through five soothing breaths.
Letting yourself know that you are here.
That you are listening.
It's your present.
And then Nice long exhale.
Then if your arms are down alongside your body just stretch them over your head You can slightly arch the back and open through the front.
You can even stretch the legs all the way down as well through your ankles,
Your toes.
And then bending them back in,
Bringing hands onto your belly,
Just giving your belly a gentle massage,
Feeling that warmth of your hands Soothing the belly,
The digestive system.
Any stress that's accumulated there and just taking one soft breath here and then a little bit higher onto your ribs,
Feel your rib cage,
So gently massaging that space your ribcage that helps you breathe deeper and then hands onto your heart or even onto your breath just feeling it here,
Maybe without movement or with slight massage Taking another full breath in.
And out.
Feeling that love that lives within that love that's always,
Always there for you.
Lovely and then open your arms a bit wider keeping your feet as wide as your mouth Start dropping the knees side to side,
So just slightly twisting them.
Right and left right and left feeling into your pelvis your lower back maybe as well.
Just one more time on each side.
And then bring the knees in,
Just give yourself that nice big hug,
Move your ankles and your toes a little bit.
And slowly starting to come up through the side.
And into a seated position now.
So you can sit on your heels or just onto your sit bones or if this doesn't feel comfortable for you,
Just feet in front of you so you have that space for your hips as well.
Remember,
We can always adjust.
Okay,
Then placing hands onto your thighs,
Just sliding them up and down.
Noticing how does your touch feel today.
Is it warm?
Is it cold?
The texture of your skin or maybe your clothes?
And then on the inhale,
Stretching the arms all the way up,
Surrounding yourself with love exhale,
Open side stretch,
Reach that arm over Inhale,
Center reach.
Exhale,
Over side.
And just one more time,
Moving softly and gently,
Feeling that space that you are moving through as well as feeling your breath.
Inhale,
Sun tower.
And then exhale we're going to wrap the arms around your body so it's like you want to reach to your shoulder blades you don't have to of course but just reaching there and then lowering your elbows down to your chest one arm is on top of the other,
It doesn't matter which one.
And then just lower here,
Slightly stretching the upper shoulders.
Giving yourself this loving hug and just pausing here.
For two soft breaths.
Reminding yourself.
You are held.
You are never alone.
You are hell.
And you are never alone.
And then inhale open arms wide one more time and then exhale just change the arms so the other is on top now lowering the elbow so you have that space and then pulling your shoulders down very gently.
Slight stretch through the upper shoulders.
Releasing tension from your upper body.
You don't need to hold this tension here.
And just take one full breath in.
Now full breath out.
Inhale this thumb open as you bend the elbows.
Exhale,
Stretch the arms forward as you round your back.
Two more times like this,
Inhale up and squeeze the elbows.
Exhale round and close one more inhale open exhale forward In and open,
Just stay here one more time.
Exhale,
Lowering the hands.
And from here let's move on hands and knees Just a few quick stretches for your spine,
A few nice movements.
First lifting the feet of the mat,
Give them a little stretch to your ankles.
Your toes.
Important to give them love as well since we keep using them all the time Then placing your toes down,
A few gentle rounds of cat and cow connecting to your breath,
Inhale as we open Exhale as we round.
Inhale up.
Feeling your spine,
The vertebrae,
Feeling any energy alongside the spine.
Maybe adding some hip circles or some upper body circles if that feels good.
Just a few very intuitive movements here.
Lovely and then shake up your hips coming to the center.
And keeping your knees pretty wide open Inhale,
We'll lift the arms up.
Exhale,
Just a gentle twist behind your left shoulder.
Inhale,
Sound to relax.
Exhale to a surise and Harry.
And exhale,
Stretching the arms forward to our child's pose Just relax here,
Forehead down to the mat or even on a pillow.
Hips to the back and arms grounded in front.
Reminding yourself again that You are supported.
Even if you don't feel like it,
The earth is here for you.
That love that you have within is so strong,
So healing and so powerful.
And just take one full breath here.
With a nice exhale.
And then inhale,
Let's move just forward,
Landing onto your belly Making a little pillow of your hand,
So open the elbows to both sides,
Forehead down.
Lowering onto your chest.
Just totally relaxing here,
Bending the knees and lifting your feet.
Just a very gentle movement.
As you turn them side to side they don't have to touch the floor but just so you can feel to that pelvis into your lower back Then stretch them back again,
Stretch them back again.
Just shake off your pelvis slightly.
To side to side.
Softening any tension around there.
Take one full breath in.
And a full breath out and then bringing hands close to your chest.
Inhale,
Just open to a gentle cobra.
And exhale grounding into the puppy pose melting heart bring your heart closer to the earth feeling into your shoulders again staying here for two breaths,
No rush And then slowly walk hands closer to you and just sit in a comfortable position.
We can sit either how we started in a butterfly pose or just onto your sit bones.
Just finishing off with a few moments of gratitude we're going first to warm up the hands so just hands together in front of your heart creating that gentle heat And then exhale,
Covering your face.
And just massaging through your forehead.
Through your cheek.
Through your jaw,
Feeling into your jaw,
Pressing your fingertips into the jaw muscles,
Soften your teeth away from each other.
Lovely.
Maybe gentle tap onto your shoulders.
Or a gentle tap onto your heart as well.
And let's place hands onto your lower back.
Give your lower back a little massage as well,
Feeling that warmth of your hands again.
Lovely,
Remember that You are always supported and there are so many people in this world who love you unconditionally.
Let's finish off together,
Hands close to your heart again.
Inhale,
We stretch arms all the way up to the sky.
Stretch and lengthen and exhale hands to heart.
Namaste.
Thank you so so much for joining me for this practice.
If you have a moment now,
I invite you to stay here for longer,
Maybe for a little meditation,
Maybe just for a few moments in silence and stillness with yourself.
May this energy from the mountains,
From this meadow bring you peace,
Bring you healing and so many blessings for the rest of your day.
Namaste.
