Yoga when you are tired.
Begin our practice with butterfly pose.
Feet together,
Big toes together,
Open your knees wide,
Lengthen through the spine.
Take a deep breath in.
Exhale,
Round forward.
Let's begin this practice with deep hip opening asana.
It's a beautiful way to start your practice,
Your healing journey.
Take a deep breath in.
And allow yourself to relax,
To let go that tiredness from your body.
Push into the mat,
Lift yourself up slowly,
Slowly.
Slowly bring your knees together,
Come on up into tabletop position.
Inhale and drop your belly,
Look forward.
Around your spine,
Chin to your chest.
Cat-cow pose.
Inhale,
Drop your belly,
Look forward.
And breathe out around your spine.
3 times on your own rhythm.
Don't rush.
Be gentle with yourself,
With your body.
When you're ready come back to center sit on your heels Open your new slides.
And release your body into child's pose.
You can keep your.
Hands together and create that diamond shape with your elbows,
With your arms Let yourself surrender into this moment.
You are important right now,
Nothing else.
You are here on the right path.
Inhaling and releasing.
Reach your arms forward,
Slightly lift your upper body and on your exhale walk your hands to the right Side bend stretch.
Close your eyes if it feels safe Allow yourself to be happy.
Come back to center.
And move your body to the left.
One more deep breath in.
He'll come back to neutral position.
Around your spine forward,
Knees together.
Let's repeat cat-cow pose for five times.
One more time.
Come back to neutral position.
Sit on your heels and swing your legs in front of you.
Bend your legs,
Flex your feet.
And bend your knees generously.
Lengthen through the spine.
Take a deep breath in,
Exhale,
Move your body forward,
Bending here from your hips.
If you feel your spine want to round,
Lift yourself slightly up.
And here you may feel a nice stretch into your hamstrings.
Be really patient with yourself.
Give yourself a moment to find a comfortable place where you can simply enjoy this asana.
And you can rest your forearms to the mat with your palms open to the sky focus on your breathing.
Try not to think too much.
Sometimes it can be hard,
But do your best.
We are all here to support each other,
To be together.
To be together on this journey.
Lovely,
Lift yourself up slowly,
Slowly.
Lay down.
On the back,
Extend your legs.
Our final pose,
Savasana.
Palms facing up to the sky.
Inhaling,
Expand your belly.
Breathe out,
Relax your facial muscles,
Your jaw.
Allow your shoulders to be soft.
Breathe in deeply.
Breathe out slowly.
Relaxing completely.
Breathe naturally.
And peace.
You can invite some movements into your finger.
Those.
And go Head,
Reach your arms over your head.
Big,
Big stretch.
Bending your knees Rolling to one side.
Push into the mat.
Lift yourself up.
Find a comfortable seated position.
Sukhasana.
Rest your palms open to your knees,
Shoulders relaxed.
Close your eyes.
Inhaling through your nose.
At this time breathe out through your mouth.
One more time.
Breathe in.
And breathe out.
Hands in front of your heart.
Release your head towards the heart.
Open your eyes.
And you can say for yourself,
Namaste.
