Welcome to today's practice.
I'm Jalen.
And this is a short and sweet yin yoga practice for you.
To feel good in your body.
Now you don't need any props for this practice,
Just a little space.
And let's begin.
We're going to start laying down on our backs.
So when you're ready,
Gently roll down onto your back.
Planting your feet just beneath your knees.
And let's just settle here for a moment with some intuitive movement.
You can gently rock through the pelvis.
Sway your knees side to side.
Whatever would feel good for you in your body as you settle into the ground.
We'll bring the pelvis into a neutral position.
And prepare for our reclined butterfly.
So step your feet in nice and close and let your knees open out.
Bringing the soles of the feet together.
You can place your hands on your inner thighs.
You can also place your hands over your belly.
Or you can bring the arms overhead with a bend to the elbows if that would feel nice for you.
This is your practice.
Let your arm position.
Match.
Your energetic state today.
Allowing your hips.
To just melt and soften here.
Allow your entire body to soften.
Including your breath.
Feel free to breathe in any way.
That would feel supportive for you.
In this practice.
And if you'd like to set an intention for your practice.
You can do that here.
We'll prepare to move out of this shape now.
So when you're ready.
.
.
Bring your hands to your outer legs and help your knees together.
Let the knees knock in and step the feet out a little wider to release the hips.
When you're ready,
Walk the feet together and hug the knees into your chest.
Let's draw some nice circles with the knees in space.
Gently massaging the lower back and sacrum.
Circle in one direction.
And then reverse those circles.
Adding a little fluidity between these still yin shapes.
Once you feel nice and released,
Let's roll right up onto your side,
Coming into a fetal position.
And then gently coming all the way up.
A seated position.
Preparing for our dear shape.
Bring your right shin forward at a 90 degree angle and tuck your left shin and foot.
Around your left hip.
Just settling into this seat.
Feel free to stay upright.
Or to walk your hands forward.
Coming down onto your forearms.
Bringing some weight.
And compression into that right hip.
Really make these shapes your own.
Listen to your body.
And remember that it's all about.
.
.
The sensation.
Not about what the shapes look like.
But how they feel.
In your body today.
Now as you settle here know that at any point You can take a big breath in through the nose.
And L through the mouth.
To release.
Any tension or heat.
Building.
Using your breath.
As a supportive tool.
We'll prepare to slowly,
Slowly move out of this shape now.
Coming back to your palms if you've lowered and walking yourself back up.
Let's take this into a side version.
So coming down to the right side of your body.
Onto your forearms or maybe onto your hands.
Taking this into a little bit of a twist.
Legs stay nice and relaxed.
This should feel really nice,
Not only for your hips,
But through your spine as you gently rotate.
And rejuvenate your spine.
Relax your eyebrows.
And your jaw muscles.
We'll be here just a few more breaths.
Beautiful.
So coming up now,
Slowly walk yourself.
And return to center.
Just taking a breath to notice how you feel.
And we'll release out of this by walking our hands forward and stepping back into table.
I'll flip around here so you can see a little bit better.
Let's take some lovely hip circles now.
All the way around.
Just releasing and getting any kinks.
Out of the hips or the lower spine here.
Nice soft bend to the elbows.
And after a few rounds in one direction,
Let's reverse those circles.
Let your head relax here and just enjoy.
The nice fluid movement.
Before we take it to the other side.
Beautiful.
So when you're ready,
Sitting back toward your heels.
Give your shoulders a nice little roll.
Let's prepare for our deer shape.
On the second side.
So coming forward into your tabletop pose.
This time,
You'll bring your left shin forward and let your right shin and foot wrap around behind you.
Feel free to stay upright.
Or to perhaps.
.
.
Come forward onto your palms.
Maybe onto your forearms.
This is your body,
Your shape.
Make it your own.
And once you've found your version of this shape,
Feel free to send some nice breaths into that hip.
And out.
Releasing.
Even 1% more.
Into the shape.
You Really letting go Now if you lower down onto your forearms,
Let's come back to the palms.
And take this into the side rotation.
Coming down onto the left side.
Forearms or palms.
Gently rotating your spine Keeping your hips and legs nice and relaxed here.
And this is time for you to be with yourself.
Perhaps noticing how your awareness.
.
.
Travels.
We're deeply inward with every breath.
Beautiful.
Preparing to move.
Will slowly come back up onto the palms.
And then return through center.
Just taking a nice deep breath here.
To release.
When you're ready.
We'll walk the hands forward again and step back into that tabletop pose.
Once again,
Circling through the hips.
All the way around.
This should feel really nice after those still shapes.
After a few rounds,
Let's reverse the circles.
Just enjoy these movements.
Pressing the mat away from you.
Letting yourself move freely.
Beautiful.
Coming back through your center now.
A nice inhale as you arch your spine.
And exhale as you round your spine and sit back toward your heels.
Coming into a wide knee child's pose.
You'll let your chest melt toward the floor and your arms extend forward,
Resting your forehead right on the ground.
If possible.
You can also support your head with your hands.
Or with a book or pillow.
Let's just settle here.
For a little while This is our final shape of practice.
Let's take this into a little side bend,
Walking the hands over to the right.
Stack your left palm over your right palm.
Feeling a beautiful opening through your left side.
We'll slowly walk the arms back through center.
Feeling a little longer through your spine.
Then walk the hands over to the left,
Stacking right palm over left palm.
Your hips and pelvis stay nice and grounded and heavy.
Settling toward your feet.
As you stretch and open the right side body.
Beautiful.
We'll walk the hands and arms back through center now reaching out a little bit longer.
Slowly rolling up from here,
Plant your palms under your shoulders and roll yourself up.
Tis said.
Take your time.
From here,
Let's sit over onto one side,
Swing the legs forward and give them a nice stretch.
I like to run my hands up and down my legs,
Shake them out.
Maybe roll through the ankles a little bit if that would feel nice.
Letting the blood rush back into the legs and the joints.
When you're ready,
Let's find a nice comfortable cross-legged position with your arms resting.
Let your ear one ear drop toward your shoulder for a nice neck opening.
The head just gently tilts.
To one side.
And gently tilt your chin down toward that shoulder.
Gently roll your head through center and over to the other side.
Chin.
Pointed down toward that shoulder.
Turn your face forward stretching right through the side of your neck on the other side Gently turn your chin down roll it to your chest and lift your head through center.
Let's finish class.
Taking a nice big breath in,
Reaching the arms up and bringing the palms together.
Breathing out as the hands come together in front of your heart.
Now send the hands down,
Centerline of your body over your lower belly.
And inhale,
We bring the hands back together in front of the heart.
Thank you so much for your practice.
Namaste.
Thank you so much again,
And I'll see you next time.
