Hello and welcome to a mini yin session with me,
Jane.
This is going to be a very short.
Full body yin session solely focused on relaxation,
Relaxing into your body,
Relaxing into your mind,
Relaxing into your energy.
And as you can see,
I am sitting on two very simple pillows that I got from my bed to keep it simple.
If you have the fancy blocks and bolsters and you know how to use them,
You can definitely get those out.
But I wanted to keep things super simple for this practice.
We will just be using these two pillows stacked up on each other to support us through this practice.
So in every posture,
We are going to be there for just a couple of minutes.
Relax into each posture and allow your body to release even deeper with each exhale So if you've got your props and you're ready to get started,
Let's dive in.
Now our first posture is going to be sitting right in front of both of these.
Pillows?
Keeping them right at the root of the spine.
And then we're going to take the bottoms of the feet together and let the knees relax out.
If we need to put more pillows or blocks underneath the knees to create more comfort,
Please do that.
And then you can just take a breath in and relax on down the cushions.
Open your arms up.
And allow yourself to start to breathe.
And relax into this first posture.
Feeling the weight of your body getting heavy on the earth underneath you.
Feeling all of the hard points on your body that are making contact with the ground.
With the cushion.
And with each exhale,
Feel yourself releasing into any resistance.
Continuously scanning through the body for anywhere we are,
Gripping,
Grasping,
Bracing,
Clenching,
Tensing.
And with each exhale,
Let go a little.
And as you feel yourself beginning to settle in,
I want you to take each exhale a little bit longer.
Nice long exhales.
Surrendering to your body.
And surrendering to gravity.
Noticing where your mind wanders.
But try not to chase it.
Notice.
And then bring it back to your long exhale.
Bring it back to.
.
.
Awareness of the sensations in the body.
Where are you feeling this?
Breathing in.
Eyes are heavy,
Jaw is relaxed.
Your heart is soft.
Keep breathing.
Final few breaths here.
Deepening the breath.
Getting heavier on each exhale.
Hmm.
Starting to find strength in those arms.
To slowly push yourself back up to seated.
Grabbing outside the knees to slowly pull those knees back together.
And give yourself a nice gentle hug here.
Breathing in.
And from here we are going to Flip around 180.
And find ourselves on our knees,
Knees are wide as your mat.
Toes are together,
Toenails facing on the ground.
Then I'm going to bring my.
.
.
Pillows just a little bit closer here And I am going to drape my body over them with one cheek down.
We are going to find a restful child's pose.
Breathing in.
And exhaling to let yourself relax.
And you can always take these first few breaths to Move,
Explore.
See what's in it for you.
Adjust your props until you become completely comfortable and you can find stillness.
And breathe,
Noticing where you're clenching.
Where you're grasping or gripping,
Where your body is resisting.
See if you can breathe into those parts.
And as you exhale,
Soften.
Let your body melt like wax.
Softening in your body.
Resting in your mind.
And relaxing into your energy.
We're halfway there if you have one cheek down.
And you'd like to just gently pick up that cheek.
And switch sides Settling back in on the other side.
Do so now.
You Keep breathing.
Keep that awareness on the breath moving in and out of the body.
And the sensation in the body with each breath.
We're almost there.
Taking a big breath in here.
Staying for the exhale.
Finding the strength in your body.
Slowly push yourself.
From here,
We'll take both knees to the right side of the mat.
And we're gonna lean into that left hip.
So we're just.
.
.
Sitting with that left hip in line with these two cushions And we are inhaling to elongate the spine and turning both shoulders directly towards those cushions.
So we're in a really gentle twist here.
Option one is to simply drape the body down,
Leaving that left cheek there and letting yourself rest here.
Option two will be turning that cheek on your way down Right cheek down.
And relaxing in that full twist.
So feel free to turn your head both ways.
And feel what works best for you.
Staying on one side until you're ready for that full twist.
Also work.
As you find your way there,
Take a breath in and exhale to relax.
With each exhale,
Allow your body to get heavier and heavier.
Surrendering to the intelligence of this posture.
And also the intelligence of your own body.
Stay with yourself.
Keep softening.
Final breath in here.
And as you exhale,
Start to find that strength in your arms.
Push yourself back up.
And now all we're gonna do from here is go over that right shoulder.
Leaning over onto that right hip.
And doing the same thing.
On the other side So my right hip is in the bottom of these bolsters.
I am inhaling to elongate my spine,
Turning both shoulders towards the pillows.
And laying myself down,
Option one.
Right cheek is down option two left cheek is down Find what works for you on this side.
It may feel different on this side.
So honor your body.
Listen to yourself.
Take a few breaths to move around.
And then let yourself relax and settle in.
Notice where your mind is.
Where are you resisting?
And where do you need to let go?
And deepening the breath here.
Staying for that exhale.
Finding strength in the arms.
To slowly push yourself back up.
We're going to go ahead and move these pillows out of the way.
We're going to bring them down by our legs.
Right underneath where our knees should go.
And you can go ahead and lie completely flat on the floor.
Letting the legs relax,
Letting the arms rest.
Giving yourself this final.
Shavasana.
Relaxation.
Breathing in.
And exhaling to let your body get heavy and held by the earth.
There's nothing to do.
Know where you need to be.
But let yourself rest in this silent,
Quiet stillness.
Beginning to deepen the breath.
Hmm.
Rolling out the fingers and the toes.
Rolling out the ankles and the wrists.
Bending into the elbows and the knees,
Shifting around in the hips and the shoulders,
Letting the head and neck roll side to side.
And letting yourself roll over into a nice fetal position.
And slowly start to find the strength to push yourself back up to a seated posture.
As you arrive in that seated posture,
Close your eyes and take one last breath in.
Hmm.
Thank you for carrying yourself through this mini yin session with me.
I hope you have enjoyed it.
I hope you are feeling better.
And I hope you come back to this video anytime that you need it.
