Namaste,
My friend.
Welcome to Autumn Yin Yoga practice.
This class is going to be very grounding.
Peaceful or first pose will be their pose.
So,
If you are ready,
Let's get into this beautiful grounding pose.
Place your right leg in front of you and bend your knee 90 degrees.
Flex your foot.
Left leg as well,
Bending 90 degrees.
Don't get long in here.
Take as much time as you need to get into this pose.
And when you are ready,
Lean forward to the earth.
This is very beautiful deep hip opening pose.
Follow your breath.
Inhaling through your nose.
And letting go through your nose as well,
If it feels uncomfortable.
Safe for you if you don't have blocked nose or something if it doesn't feel comfortable you can breathe out through your mouth Try to find stillness.
Observe your body.
Do you feel any pain,
Discomfort?
If you do feel.
Any discomfort or pain.
Try to focus on your breath and send that pure energy into that specific area where you feel that pain or discomfort.
Inhaling,
And releasing.
We will be staying for about one or two minutes in each pose.
When you already lift yourself up,
Very gently your head always come back last.
Any yin and yang,
But we don't want to rush.
Take one deep breath and inhale.
And letting go.
And now.
.
.
Flip your knees.
All around to another side.
And let's knit straight away into another side.
Your love.
Leg in front of you,
Your knees bent 90 degrees,
Just check your alignment.
Inhaling.
.
.
And breathe out,
Release your body all the way down.
As much as you feel comfortable.
If it doesn't feel right.
Stay up like that.
We are all different and it's okay.
It's nothing bad about that.
It's okay to be wherever you are.
It's your practice,
It's your personal journey.
Don't look.
Into others.
You are important in this present moment.
Only you.
A lovely push into the flower.
Lift yourself up.
And when you are ready,
Swing your legs in front of you.
I just gonna change my side but you can stay where you are.
And now slowly lower yourself all the way down to the mat.
We're gonna meet into sleeping swan pose.
Keeping his deeply bent.
Right knee to your chest.
Stay here for 1 deep breath.
Inhaling,
And release.
Place your right ankle on top of your left.
Left.
And push your right knee away from your body.
You can stay in here like that or lift your left leg and hug your left thigh with your hands.
Make sure your both sit bones are grounded,
Shoulders are grounded as well.
Face it out loud.
And close your eyes if you wish.
Alright,
Switch sides.
Let go of this pause.
Ground your bow.
Bring your left knee to your chest.
Hug yourself,
Big loving hug.
And when you are ready,
Place your left ankle on top of your right leg and push your left knee away from your body,
Away from your chest.
And again,
If you think that's enough,
You want to stay here,
You're more than welcome,
But if you want to feel deeper stretch,
Deeper release,
Bring your right knee to your chest and hug yourself.
Don't forget to breathe.
Alright,
Take one more breath,
Inhale.
Inhaling through your nose,
Expand your belly.
And breathe out.
Hola,
Tingo.
Release this pause.
Take your time.
Readjust your spine if needed.
Bring your both knees to your chest and extend your legs all the way up to the sky.
Keep your knees slightly bent in here and keep your legs relaxed.
Your arms resting by your side.
What a beautiful way to give a moment for your heart to rest.
Inhale it.
And enjoying your life.
Alright,
Bend your knees slowly,
Slowly.
Ground your feet.
And open your knees to the side into reclined butterfly pose.
Palms facing up to the sky.
Shoulders relaxed.
Breathing deeply,
Mindfully.
Lift your knees back up to center.
And extend your legs all the way back into your final pose,
Shavasana.
Open your feet wide.
Inhaling through your nose.
.
.
At this time letting go through your mouth One more time,
Inhaling through your nose.
Letting go through your mouth.
Finding stillness.
And joy into this moment.
It is the moment when you can heal from the inside and from the outside.
If you wish,
You can stay into this room.
Beautiful pose,
Shavasana,
As long as you need.
Or if you need carry on with your day,
Invite some movement into your finger.
And into your toes.
Bend one knee at a time.
And roll over to one side.
Push into the mat,
Lift yourself up.
Find a comfortable seated position Sukhasana.
Long spine.
Let's finish our practice with one deep breath.
Inhale,
Open your palms,
Reach your arms up to the sky.
Smile for your day.
Breathe out angelic mudra,
Hands at your heart.
And you can say for yourself,
Namaste,
I am healthy and I am beautiful.
