Hello and welcome.
My name is Hannah Bryn.
Today I will take you through a meditation with yin yoga for hip opening.
The way this will work is for each pose that I set you up in,
I will then guide you through a relaxing breathing practice and then offer some time in silence for further relaxation.
During the silence,
You can choose to continue with the breathing practice or simply return to a normal breath.
After about two minutes of silence,
I will then bring you into the next pose,
Leading into another breathing practice and time of silence.
We will begin on our backs in reclined butterfly.
Supporting yourself with blocks or pillows under the thighs or knees if needed.
Make your way into reclined butterfly at this time.
Our breathing practice will be equal breathing.
Inhaling through the nose for a count of four and exhaling out of the nose for a count of four.
We will begin with a cleansing breath.
Inhaling through the nose deeply now and sigh it out of the mouth.
Through the nose only.
Inhale for 321.
Exhale through the nose for 321.
Inhale for 321.
Exhale for 321.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
We will now rest in silence.
My voice will bring you back for the next pose.
Relax now.
Taking these last few breaths to let go just a little more.
We will move into the next pose now.
Bringing your right knee into your chest and belly.
Using the hands to help hold the leg.
You can keep the left foot on the floor with the knee bent or send the left leg out long on the floor.
Our breathing practice will be equal breathing with a pause at the top of the inhale.
Beginning through the nose,
Inhale for a count of 4,
3,
2,
1.
Pause and hold the breath.
Exhale out of the nose 4,
3,
2,
1.
Inhale for 3,
2,
1.
Pause.
Exhale for 3,
2,
1.
Inhale for 3,
2,
1.
Pause.
Exhale for 3,
2,
1.
Stay here.
Continue to breathe.
Soften the shoulders.
Allow yourself to sink in.
Taking a couple deep breaths and then switching sides,
Bringing the left knee into the chest and belly as the right foot comes to the floor or stretching the right leg out long on the floor.
We will do the same breathing practice.
Beginning to inhale through the nose for a count of 4,
3,
2,
1.
Pause.
Exhale out of the nose 4,
3,
2,
1.
In 4,
3,
2,
1.
Pause.
Out 4,
3,
2,
1.
In 4,
3,
2,
1.
Pause.
Out 4,
3,
2,
1.
Resting here now.
Soften the muscles around the eyes,
The forehead and jaw.
Allow the head to become very heavy.
A few deep breaths.
We will now make our way into our final poses.
Reclined Pigeon.
Bending the knees and placing the feet on the floor and then cross your right ankle over your left thigh.
Maybe taking the right hand onto the inside of the right knee or inner thigh and gently pushing the knee away from your upper body.
We will do a box breathing practice here.
Begin to inhale through the nose 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Inhale 4,
3,
2,
1.
Pause 4,
3,
2,
1.
Inhale.
Pause.
Exhale.
Pause.
And beginning to rest here in silence.
Coming back with a few deep breaths.
And then we will switch sides.
Setting the right foot on the floor.
Cross the left ankle over the right thigh.
Gently pressing the left knee away from the upper body.
We will find that box breathing again.
Inhale for a count of 4.
3,
2,
1.
Hold 4,
3,
2,
1.
Exhale 4,
3,
2,
1.
Hold 4,
3,
2,
1.
In.
Hold.
Hold.
In.
Hold.
Hold.
And resting here in silence.
And taking those last couple deep breaths.
Now stretching both legs out long.
Continue to lay on your back.
Keep your breath at its normal rhythm.
And just rest here in a meditative state.
I will bring you back with my voice to close out our practice.
Returning to your breath and the space that you're in.
Finishing our practice with a cleansing breath.
Deep inhale through the nose.
Exhale and sigh it out.
Thank you so much for being here and for taking this time for yourself.
Namaste.
