Welcome to your practice.
Today's yin yoga class.
Is a grounding practice for connecting with your root chakra.
So when you're ready,
Let's begin in a thunderbolt seed.
So bringing your legs together,
Have a seat on your heels if possible.
If this feels too much,
You can also slide a pillow between your feet and prop up your seat.
We'll rest our hands.
On our knees and thighs here.
With the palms face down if you'd like to ground a little more.
Or the palms flipped up if you'd like to energize.
Feel free to close your eyes here.
Settle into your seat.
And settle into your practice.
Welcome.
To this moment.
And how is it to just feel the heaviness?
Of the pelvis.
And let's squeeze.
Through your feet.
Your ankles.
Your lower leg.
And your knee.
Now feel free to stay here for a few more breaths.
Or if you'd like to add A little bit more of an ankle stretch.
Place your hands on your knees and really carefully lean back.
Letting your knees hover just a few inches.
Off of the floor.
Gently lengthen through your spine here,
Lifting up through the crown of your head.
Keep your breath steady for just another breath.
Beautiful releasing your knee Let's walk the hands forward and now come into a toe stretch.
So bring the legs together and curl your toes under.
When you're ready,
Sit back toward your heels as far as you can.
And either keep your hands on the mat,
On the ground,
Or walk them up,
Sitting up on your heels.
This is a big stretch for the toes and the soles of the feet.
Just breathe into the intensity for a few breaths here.
Beautiful.
Now before we move on,
Let's inhale,
Reach the arms up.
And exhale,
Release.
Slowly walking your hands forward again,
Untuck your toes and give them a little pattern.
Now coming into a rag doll pose.
Let's come onto the soles of our feet and carefully walk your hands back.
Keep a nice bend to your knees.
And let's start by resting elbows on the top of your thighs.
Now I ragdoll shape.
Is for lengthening the lumbar spine.
Releasing tension through the top of the spine.
And you may also feel an opening at the back of the leg.
If you'd like to come a little deeper into this,
Release the tops of your hands.
Onto the ground letting your arms dangle here The whole torso just relaxes in this shape.
Let any tension just roll off your back.
You ground down through your feet.
Beautiful.
Now from here coming into our squat.
Let's step the feet out a little wider than the hips.
Turn the toes out.
And slowly release your tailbone down toward the ground.
So coming into a low deep squat here.
If you'd like a little extra support,
You can do this up against the wall.
Or even sit on a pillow.
So we want the arms to be inside the leg.
The knees tracking over the center of your feet.
Once you've found your place here.
Just release into the deep squat.
Again,
This can be a shape that feels a little intense for some of us.
And that's okay.
So good for us.
To squat in this way.
Just follow your breath.
You won't be here much longer.
Release any tension.
Out of your upper body.
Beautiful.
And now using your hands to help you,
Gently sit down and.
.
.
Let your legs stretch out in front.
You might like to run your hands up and down your legs or shake out your legs.
And just release.
So we are in the perfect position for caterpillar shapes.
When you're ready Gently round your spine forward dropping your forehead toward your knees.
Now this is a passive opening.
For the back of the body.
So you might flip your palms open as a gesture of surrender.
And just allow your torso to release into the space that's already there.
Finding a bit of stillness.
And a bit of quiet here in your caterpillar.
This is a great shape for closing your eyes.
Drawing your attention inward.
And preparing to move slowly.
Let's ground through the hands and gently roll yourself up.
Sitting up tall now Take a nice big breath in as you sweep your arms up and back,
Planting your palms behind you and opening your chest.
You can stay here.
Or you can plant the feet.
And lift your hips into a short reverse table.
Releasing out of that caterpillar pose.
Lift the hips high.
And then gently release your seat.
Beautiful.
From here let's carefully roll down onto our backs.
Ah,
Once you get there,
Give yourself.
.
.
A moment to settle and stretch your legs out.
Let's prepare for our banana pose now.
Walk the heels over to the left.
And then walk your shoulders and arms over to the left,
Stretching the arms overhead and maybe crossing your right ankle over your left one.
You're creating a banana shape with your body over to the left Make sure both sides of your pelvis are firmly on the ground.
And both of your shoulder blades.
This should feel like a really gentle opening.
Through the right side of your body.
You I'm preparing to release now out of the shape.
Carefully uncross your ankles.
Walk your legs back through center.
Then your upper body.
Hmm.
Now coming right over to the right,
Walking your heels.
To the right Then your upper body.
Creating that banana shape.
Perhaps crossing your left ankle over your right one.
And switching the cross of your arms overhead.
Once you've found your banana.
Feel free to close your eyes.
And just be present.
With your sensations.
With your breath.
You you Now carefully uncross your ankles,
Walk your heels and legs back through center,
Then your upper body.
And let's rest the arms down and release.
Now coming into a reclined butterfly,
Let's bend the knees,
Plant the feet.
Then open the knees,
Bringing the soles of the feet together.
We'll be here for a short while,
So just enjoy.
The opening through the lower body.
In this shape.
I also like to.
.
.
Bring my attention to the soles of the feet touching.
Noticing the subtle sensations there in the feet and the toes.
This is also a great shape.
Practicing a belly breath.
Letting the belly expand as you inhale.
And full as you exhale.
Now slowly use your hands to help your legs together.
Give your knees a nice hug.
Releasing through the spine.
We'll come right into a reclined twist,
Bringing the legs over to the right.
Let your left arm open out,
Maybe turning your head to the left as well.
Twisting through the spine now to finish off our practice.
Beautiful.
Allow all of this goodness that you've cultivated.
In your practice.
Begin sinking into yourself.
Integrating to every fiber of your being.
Look carefully.
Start to bring your head back to your center.
And then carefully bring the knees back through center.
Let's take them right over to the left.
You can anchor your legs down with your left hand and let your right arm open up.
Maybe turning your gaze to the right.
Now coming out of this twist,
Let's bring that right arm over and across to meet your left arm.
Coming into a fetal position on your side.
From here,
Feel free to lay out flat on your back.
Or to press up to a comfortable cross-legged position with me to end your practice.
No matter where you are,
Let's just spend a moment with the eyes closed.
Relaxing our hands.
Maybe on the knees if you're seated.
Just watch the rise and fall of your belly as you breathe.
When you're ready.
Let's open the eyes and if you're seated,
Let's open the arms out nice and wide.
Then wrap the arms around your chest,
Giving your heart a little hug.
And again,
Inhale as you open your arms out wide.
And exhale as you wrap your arms around your heart,
Giving yourself a little hug.
That will bring the hands together in front of the heart.
Take a nice big inhale and as you exhale,
Slide the hands down your body to rest over your lower belly.
As you inhale again,
The hands return to heart center.
Sealing this off.
Thank you so much.
Namaste.
Thank you so much again for joining me for today's yin practice.
I hope you enjoyed that and feel a little more grounded and open now.
And I'll see you in the next video.
