Full Body Rest With Self Compassion Focus

This is a soft and relaxing yoga practice to release your whole body from head to toe, let go of stress, and practice self-compassion. Be sure to bring some pillows and blankets. Please note that this practice is intended to help you relax and may make you feel drowsy, so please do not listen while driving or operating machinery. Be prepared for a restful sleep afterwards! No yoga experience is needed.

Transcript

Hey, It's Hannah, And welcome to your rest practice. This is a nice full body practice with a lot of self love just gently layered in and a nice little meditation at the end. All you're going to need is a comfortable place to lie down. And some pillows and blankets to help you out. I hope you enjoy. So just lie down any way that's comfortable for you. And just like Chili just did. You can rearrange so you're nice and comfy. And you can do that at any point in this class. As always, Listen to you more than you listen to me. Just give your body a moment to settle in. Let yourself just be happy. Let the ground hold you. You don't need to hold yourself anymore. Close your eyes, Soften your face. And see if you can feel your breath. You don't need to change it. As you breathe in, Think, I am breathing in. And as you breathe out, Think, I am breathing out. I am breathing in. I am breathing out. Now there's going to be distractions. You might have a little chili running around in your space. Or it might be your mind. Going to the past, Going to the future, Thinking a lot of thoughts. And that's fine. We love chili. And we can hold space for our minds too. But once you catch yourself thinking about other things. Come back to I am breathing in. I am breathing out. Your slow breath steadies your nervous system. And those phrases help to steady your mind. I am breathing in. I am breathing out. And once you feel a little more settled and centered, We can start to bring some movement in. So just bend your knees, Place your feet flat on the floor if they're not already. The next time you breathe out, Pull your right knee in. Stay there as you inhale. And use your next exhale to pull your left leg in. You can have your knees wide if that's more comfortable and just stay here and breathe a few breaths. So even when we're doing the postures and the movements, We're still breathing. We're still breathing in and breathing out. Even when shit hits the fan in our lives, We are still breathing. You can always, Always, Always come back to your breath. It doesn't need to be perfect and slow. But it's still there. And just sending your awareness to that. Energy that moves through you. Is enough. Feel free to take a little rock side to side or stir your knees around, Make some circles. And I'm massaging out your back as you do that. And the next time you breathe in, Take a great big stretch like you just woke up. Let your low back peel off the mat and eventually just settle here. Arms overhead, Legs stretched long. Keep your hips where they are. And walk your hands and your feet to the left. I like to cross one ankle, Sometimes I like to hold on to. Right wrist with the left hand. Feel that side stretch. All along your right side. Feel how you can breathe into the right side of your body a little bit more. Breathing in. Breathing out. Banana Asana. Use your next inhale. Come back to center, Another morning stretch. Your right side might feel a few inches longer than your left. And then walk here. Limbs to the right side to stretch out your left side. I am breathing in. I am breathing out. The next time you inhale, Come back for one last morning stretch. Then you can hug your legs in one more time. Drop your feet down. Reach your right arm overhead and roll onto your right side. Sweep your left arm forward. And really reach it forward. I might be out of the frame a little bit here. Maybe my arm's not that long. Reach it as far forward as you can so your heart is almost touching the floor. Keep your knees glued together. And breathe in to sweep your top arm up, Way back behind you. You might roll onto the back of your head. Keep making that circle, Your hands gonna pass your hips. Pass your knees. Big, Huge circles, Even if your eyes are closed. See if you can track where your hand is in space. I like to inhale as I open up. Exhale as I sweep forward. So this is really nice for your upper back, Your shoulder. You can change direction. And if you're running out of space, You can put your hand on your shoulder and do elbow circles instead. And then eventually just take a little break on your side. This next one is kind of hard to describe, So bear with me here. You're going to take your top hand and Sweep it forward and diagonal, So really reach. Then take your top leg and stretch it back on a diagonal. So you're making one long line, Reach as much as you can through your fingers and your toes, Like you're being pulled in two directions. And then we're going to reverse that. Send your hand back, Maybe the back of your head lands on the ground. Send your top leg forward. So you're making another diagonal line. Keep that going. I like to breathe out as I reach forward with the hand. And inhale as I reach back. Think of it like you're making an X shape. The more you reach. The better this feels. And when I'm teaching in person, At least one person knocks over their giant stainless steel water bottle. You know, Watch out if you've got a cup of tea around. You've probably figured that out by now. You might get a juicy crack through your back. When you've had enough, Just let that go. We're going to take a moment in center here before we switch sides so you could roll onto your back. If you want a little bit more grounding, Just roll onto your stomach. And just take a breather. Take a few breaths, Doing nothing. And then you can switch sides. That might mean your back is to your device. I'm going to do mine. Fancy on-screen flips. Start with your knees bent. Other arm is your pillow, So I guess it's left arm now. Sweep that top arm forward. Reach, Reach, Reach, Reach, Reach, Reach out of your frame, Perhaps. I don't know, I can't see you. And then turn that into big circles, Reach up. Past your hips, Past your knees. So I've got a coffee table here so I'm just working around it. Still feels good on my shoulder, Right? We don't need to complicate this. Change direction. And when you feel satisfied, Maybe you've got some good clicks out, Just rest for a second here. Then we'll turn this into that big X shape. Top arm forward, Top leg back. Reach. And switch. So the trick, I know I've said this before, Really like reach as much as you can. Think of those like medieval torture things where you're being pulled in two directions. But like a nice version. Like just the first 10 seconds of that medieval torture would probably actually feel kind of nice. Some good traction. And then don't think any further than that. Calm, Peaceful thoughts. When you've had enough, Just let that go. And we'll come up to hands and knees here. Do a couple Cat-Cows. So breathe in, Arch your back, Lift your chin, Shine your heart through your arms. Breathe out, Tuck your tailbone under, Round your back like a dog tucking its tail between its legs. I am breathing in. I am breathing out. Eventually land in center. And we're going to do a little bit for the legs here. Come to center. Send your left leg way out to the side like a little kickstand. And do some cat cows here. Really think about your low back, Your pelvis. And then you'll feel a nice stretch through your inner hip and thigh. If you're feeling brave. Stretchy. Then you can send your hips back towards your heel and come forward. Your foot might turn up, Doesn't matter. Then come back to center. Lift that leg up, Swing it way back behind you, Bend your knee and tuck it behind the other one. You might need to move your knees and hands around. You can have your feet as wide apart or as close together as you want. And try your cat cows again. So now you'll be getting into. Your right hip and thigh. Maybe a little bit through the left, But kind of the outer side. For those of you that are super stretchy and don't feel anything here, You can widen out your feet. Sit your hips back between your feet. If even thinking about that made your knees hurt, Don't do it. That's why it's an option, Just something to play with. When you've had enough, You can unpretzel yourself. And come back to center. We'll try that on the other side, So right leg out. Cat cows. I am breathing in. I am breathing out. Maybe you start to sink your hips back towards your heel. When you feel satisfied with that. Lift that straight leg up, Bend your knees. And tuck it behind your other leg. Cat cows here or you can sit between your heels. So a lot of spine movement today. And some sneaky hips. When you feel you've done enough. Unravel and find any comfortable seated position. Kneeling, Seated, You can sit on the edge of a bed or whatever, It doesn't matter. Give your shoulders a roll. And then we'll do a little bit for our neck and shoulders and chest here. Find whatever comfortable tall seat is for you. And drop your left ear towards your left shoulder. You'll feel a stretch through the right side of your neck. If you want more, Send your right arm out to the side. That's already a lot. If you want even more. Then bend that right elbow, Bring it back behind you and see if you can catch the opposite arm. And then send your left hand forward like you're going to shake someone's hand with your left hand. We all handshake with the left, Right? But as you do that, You're gently pulling that right shoulder down and back, And you'll get this big, Juicy stretch through the right side of your neck. Maybe you play with tucking your chin or lifting it. Woo. Let that go. Then we'll go to the other side. So drop right ear down. You can stay here, Send your left arm out. You can stay there. Or bend it, Bring it behind your back. Perhaps catch hold of the opposite. Elbow and then send your right hand forward like you're going to shake someone's hand. So even reaching for this other hand behind my back is like Even just getting that grip there is a lot. So. . . Eh, It's fine. I think I was actually being, I was able to focus more on my neck by just reaching my arm out. So I'm going to do that. Rather than trying to find some grip that's not really serving me. I'm just gonna. . . We're going to simplify. And it feels way better. Less distracting and now I can really focus on my neck. Come on up when you've had enough. And then we're going to get into our chest a little bit. The flip side of tight shoulders is a tight chest. So for this one, Make a fist with your right hand. You can also use the heel of your hand if making a fist isn't comfy. And find the left side of your sternum, Just under your ribcage. It's nice if you can get some skin contact here but you don't have to. You can do this over your shirt as well. And then all you're doing is sliding this right hand towards your left armpit. So you could take like two minutes to bring. Your hand or your knuckles towards your armpit. Somewhere along there you will likely find a spot that feels a little bit tender or tense. You can hang out there. The trick is rather than thinking of like, Oh, I'm using my hand to massage the muscles. Just let the muscles slide out from under your hands. If you found a sweet spot really close to your armpit, You can do the talking hand. When someone's on the phone too much and they're talking. You can grab in your armpit. So the thumb is going to be on the outside and you can find that sweet spot and just give it a little pinch. A gentle one. And then when you're done, Just let that go, Flick out your fingers. And then we'll do the other side, So knuckles or fist or heel of your hand. Other side of your chest. Going towards your armpit. And sometimes work around your heart or your chest can be not just like intense physically, But sometimes emotionally too. It can make you feel very open or Make you notice how much you've been guarding and rounding your heart forward. Maybe that's just me, Maybe I'm projecting because I always feel a lot here. But quite honestly, As I work here, I could. . . I feel like I could like burst into tears. And you know, If this isn't a place like that for you. There's nothing wrong with you. You can always try out a pigeon class in our Yin Yoga. Or pigeon pose in our yin yoga class. Feel free to do that talking hand, Grab your peck by grabbing your armpit a bit. Keep breathing. Let your nervous system allow this. When you've had enough here, Let it go, Flick out your fingers, Shake them out. Thank you. Okay, Let's rest. So we've opened up nicely. Let's just take a second and lie on our back. And this is a nice time to check in with yourself. What's changed since you first lay down on the mat? And take a couple more slow breaths. Now, Depending on how you're feeling, You might stay lying on your back. You can bring your feet together and your knees wide. Butterfly pose for me. I like props here so you can bring a pillow Ideally like a rectangular pillow like what you would have on your bed behind your back. You can use a few pillows for that And I like support under my thighs here. I'm going to take away my throw pillows on my couch and I'm going to use them under my thighs. So I'm keeping my butt on the floor. Pillow is behind my back, My head's not falling off the edge of it. And my legs are comfortably supported by the pillows. I'm still feeling a stretch through the inner hips and thighs. So you're getting a heart opener, Bit of a back bend. And some hip opening, All while you just rest. If you need a little more grounding. Or anything like that, You can fold up a blanket and place it over your hips, Over your heart. Maybe just over your belly. But that nice like weight of a blanket can really help you to feel like Huh. Gives you that sense of safety even in such an opening shape. Keep breathing slowly. Of course, If you start to get uncomfy here, Move and then come back to stillness. But once you've settled in, Let your body be still. Being here is enough. If your body or your mind is feeling wiggly. That's okay. Just meet yourself where you're at. I am breathing in. I am breathing out. And sometimes. As we practice and we get relaxed. Or if we do hard openers or hip openers. Emotions come up. You might find that you have tears all of a sudden or whatever. Just let that happen. You don't need to push everything away. You don't need to hold on to it and let the feeling own you. Just let it come and go. You don't need to come up with a reason for it. You don't need to explain it. It's just that your body is relaxed and it's processing and healing. Things that are hard to do when we're buzzing around through the day. But it really is all temporary. I know when we're in it, It feels like we'll be there forever when you're feeling sadness. When you're feeling anger. It feels crappy and uncomfortable. But it's not going to be like that forever. Let the feeling pass through you like you let every breath come and go. Slowly bring your feet flat onto the floor, Knees together. You can roll onto one side. Chili's doing a big stretch. You can do the same. And we're just gonna send our feet a little bit of love, A really grounding, Brings you back into your body. So you can come back into that butterfly shape with your feet. Now, You might find that it's a bit more comfortable or you've already got your pillows there. We're just gonna do a little bit of self foot massage, Just like an extra little treat for your body. And again, Grounding. Take your thumbs. And find, This is the arch of your foot. Find the spot just above your heel there. And push your thumbs in. Just let your thumb naturally slide up until you get to like the base. Base of like where your middle toe would be. If you're foot-phobic, I'm really sorry. You've made it this far. Maybe you find a little spot and make some circles with your thumbs. You can also just squish your feet like this, That feels good too. And again, Just a nice little treat for your feet. Chili's rolling belly up. She's like, Me next. I'm one of those people that thinks their dog is like the cutest thing in the world and is like obnoxious about it. Oh no. Once your feet are all good and massaged, Wiggle your toes, Flick out your fingers, And we're going to put our feet up, Literally. So if you've got a couch or a wall nearby, You can put your feet up on that and lay back. If you're doing this in bed, You can put your feet up the headboard. If. . . Somehow you're in a place where none of that's available to you. You make a big pile of pillows. You could make a ramp too. And then you just put your legs up back. So I'm close enough to my couch that I'll just. . . Use that. You can have support under your head. Under your hips too. And you can have your knees bent, It doesn't matter. But you know, Like at the end of a long day and you're like, I just need to put my feet up. That's what you're doing. You can let your legs relax, Your toes might point out. Really nice for lymphatic flow. Nice for circulation. And as you're here, Breathing, Resting, Relaxing. Let's give ourselves a little bit of Kindness. And do a meditation practice together here. Think of Someone you love very much. Choose someone easy, Nothing loaded. Honestly. This goes with what I just said, But I pick my dog. Or like, Choose your best friend, Someone easy. And just imagine them here with you. And feel their presence. And send these phrases to them. May you be happy. May you be healthy. May you be loved. May you be peaceful. Really visualize them as these things. May you be happy. May you be healthy. May you be loved. May you be peaceful. Now. With that same amount of water. Intention and love and kindness. Send that to yourself. And if that feels out of reach. Imagine your loved one saying it back to you. With the same amount of compassion. Truly meaning it. They see you the same way you see them. May I be happy. May I be healthy. May I be love. May I be peaceful. May I be happy. May I be healthy. May I be loved. And may I be peaceful. Now. Think about a difficult person. Again, It doesn't need to be anything too loaded. But maybe someone that stirs up some feelings of. . . Anger or irritation. And only to the degree that you feel able to. Just one time, We're going to send some loving kindness to them. Even if you only mean 1% of this. That's fine. Only to the degree that you feel able to. That difficult person. May you be happy. May you be healthy. May you be loved. May you be peaceful. And then finally, We're going to send this. Loving kindness to each other. So to everyone doing this class, Present and future since it's recorded. There's. . . 164 of us here? Maybe 84, I can't see. Let's all send some loving kindness to each other and to the future people watching this. May we all be happy. May we all be healthy. May we all be loved. May we all be peaceful. Just for a second, Feel that. So many people all at once. Sending you loving kindness. What you give out comes back tenfold. One final time, We'll send it to each other. May we all be happy. May we all be healthy. May we all be loved. May we all be peaceful. And just soak that up for a little bit. And if you're doing this as a video later, Or if you're here and you're thinking about doing this video later. Wondering about. How can you send love into a different time, Different place? You can. Just like how when you look at yourself in the mirror, You see the face of all your ancestors before you. All the people who loved those features on their loved ones. Right, You can feel that love. When you see your features. Those are the features of the app. Many, Many, Many people before you. And somebody loved those features. Many people loved those features. Bend your knees, Place your feet on the floor. Place your hands on your heart. And send a heartfelt thank you. To your body. All that it does day in and day out. To your heart that beats for you, Your lungs that breathe for you. To the roots of our yoga practices. Maybe a little thank you to all the people that came before us so that we could be here now. And a big thank you to you for carving out this time in your day to practice. Thank you so much for being here with me. Peace, Everyone.

Reviews

I just cant get enough from your yoga classes :D I have done nearly one of your yoga videos per day since there on IT. So grateful thank you hannah :)

Give yourself the gift of self love through this gently guided practice with Hannah and her dog Chili.