Good morning and welcome in this stretching session from bed.
It's going to be a short but really effective practice to help you wake up better,
To help you connect to that strong energy and to help you release any tension or pain you might be having after waking up.
Just make yourself comfortable sitting on your heels or sitting on your glutes.
Of course you can also do this practice on the mat,
On the floor,
Wherever you want to just remember to keep breathing deeply and to stay really aware with your body as we connect to the somatic practice is really all about being present with your body,
Being present with whatever is going on and creating that space for compassion,
Creating a space for love and for understanding.
Okay so let's just start sitting comfortably with a nice and long spine.
Start taking a little bit deeper breath.
Connecting to that fresh air,
Opening your lungs and opening your heart for a beautiful new day.
And for the next few breaths we're going to add the arms as well so on the inhale keep the palms up,
We take the energy up from the earth on the exhale we turn the palms down we bring this energy down grounding ourselves,
Inhale we lift up feeling that energy exhale grounding down.
Strong activation three more times like this inhale up Exhale,
Releasing down.
And one more time,
Inhale up,
Bring this energy up place now your hands on your head giving yourself that love,
Giving yourself that motivation for the day.
Blessing yourself with some love.
And then exhale,
Bring your hands all the way down.
Okay let's start feeling a little bit more the body so keeping the hands on your thighs just start massaging your thighs gently,
Sliding your hands up and down.
Again creating nice and warm energy and then with the shoulders,
With the upper body.
Open the right shoulder to the side to the right and then to the left very softly open to the back maybe you feel some tension in the shoulders today so through these nice gentle movements maybe you can release that beautiful and now adding the upper body as well side to side,
Start moving it with freedom,
Remember whatever movement you do here really be aware of those sensations Where do you feel it?
What does your body need today?
Let's add the arm as well,
So now stretching your right arm all the way to the side and then all the way down around,
Let's make four big circles warming up the upper body,
The shoulders it's really good in these movements to also close your eyes if you want to connect even deeper stretch the arm to the side,
Now inhale,
Lift the chest exhale and deepen the stretch Inhale,
Go through the center.
Let's change the side.
Now your left arm going all the way to the side as you open and then we start drawing these big circles Let yourself open here.
Open 2 lines to new opportunities.
Open to miracle.
Next time you go all the way to the side,
Stay here,
Open that heart and stretch inhale lift all the way up,
Lift your arms up and on the exhale hands together to your heart okay now maybe you want to shake your upper body a little bit shaking the hands shaking the arms,
The shoulders Remember that in these somatic practices doesn't matter how you look like it's all about how it feels like then let's stretch the neck as well a little bit so start creating some nice circles and really open up here,
You can add the shoulders You can add the upper body.
Inhale as you open exhale as you go down change direction really creating freedom in this movement.
And next time you bring your chin to chest,
Stay here,
Bring your hands on the back of your neck Bring your elbows closer together,
Feel that heaviness.
Feel that stretch.
Inhale open your arms exhale all around.
Ok let's just move through a few stretches on hands and knees feeling that connection with the earth or with your bed.
And first just start drawing like a smile with your hips and then with your upper body,
With your neck and your head let your head be heavy here again and just swing it side to side amazing comeback and then our nice circles with the hips and as we start with these circles,
Feel free to add your upper body,
Feel free to bend the elbows,
The hips all around and really explore this movement,
Maybe you want to go a little bit more forward Maybe you want to go more back?
It's such an amazing movement for the lower back forward to him.
Change direction wherever you are Nice & come back to stillness.
Move your hips all the way back.
Lift your upper body and we're just going to do one nice breathing exercise with twisting as well,
So really strong breaths,
We're going to be inhaling through the nose,
Exhale through Okay,
So we are twisting on each exhale.
Inhale through the center,
Hands on the shoulders,
Relax the shoulders,
Open chest and on the exhale twist.
So the inhale is passive,
The exhale is active.
Let's do it two more times on each side.
Next time you twist to the right,
Let go of your hands,
Bring your right hand behind you,
Inhale,
Lift and lengthen exhale,
Twist,
Twist,
Twist,
Inhale through the center,
Exhale,
Twist behind your right shoulder,
Inhale,
Come back and let's just stretch the legs now so extend your legs in front of you,
Hands can be behind and just give them little maybe shake,
Maybe shake your calves and shake your thighs maybe just simply stretch them and start circling your ankles Bye Zae inhale all the way up and keep the knees bent exhale move the body forward two more times like this in a length exhale bring your body down and one more,
Inhale longer Exhale,
Landing your hands either on your knees,
On your shins or towards your toes relax your neck and head Let's just stay in this forward fold for 3 deep breaths and of course any subtle movements,
Feel free to do that And then inhale,
We gently lift up.
Hands behind you,
Point your toes just open that chest,
Lift the chest up to the sky and exhale,
Bring it down,
Rest your head rest your back on the mat let's bring the knees together and hug your knees massaging your lower back Just giving yourself some love in this space.
This is a lovely,
Lovely movement for your lower body.
And then lifting the legs all the way up Support the hunt.
Supporting the legs with your hands,
Lifting all the way up and point and flex it's always good to keep your legs up a few times during the day because normally of course we spend all the time on the feet so this way you are allowing a different blood circulation okay stay here just 3 deep breaths imagine like you're trying to press your heels up to the ceiling and then just slowly start shaking the feet,
Shaking the calves,
Shaking the legs,
Keeping the knees bent maybe lift your arms up as well,
Allow this shaking sensation so good to activate the energy to release any blockages This is like an angry baby post sometimes we do happy baby,
This is angry baby and nice and strong,
Three deep breaths and slow down,
Release your legs down,
Stretch the legs all the way stretch your arms all the way,
Nice and full,
Long body stretch and exhale,
Bring your knees together and slowly start lifting up,
You can roll up,
You can go to the side and come back to where we started you can place one or both of your hands on your heart keeping that connection with your heart space.
Giving yourself that love and gratitude.
For waking up today.
Gratitude for life.
For checking in with your body.
And for creating that healthy space within Take one more full breath in.
And a full breath out.
Inhale,
Now stretch your arms all the way around and up to the sky and exhale bring the hands together down Namaste.
Thank you so much for joining me for this practice.
I hope you enjoyed.
I hope you feel a little bit more opening in your body.
Namaste.
