You might like to begin by coming to dangle with your hips against the wall,
Your feet a foot or so away from the wall,
Hanging your head heavily and free,
Perhaps catching your elbows.
Focusing where you're feeling any sensation is allowing the head and the shoulders to soften away.
As you spend a little bit of time here you might observe some space is created and when that happens if you like you're welcome to move into that space or walk the hips a little further up the wall.
We've got about another minute and a half.
Focusing where you might be holding on.
Seeing what else you can soften or release.
You're welcome to switch the grip on your arms if you like.
We've got another 40 seconds.
We will move the industry on.
Making your way out of the posture,
Perhaps just coming to all fours.
Making your way to a seated position for butterfly forward bend.
So our feet are a little further away from the hips.
Might place a bolster or a block.
Any props you need to take the weight out of your head and upper body.
Softening down.
You might like to even use simply a blanket or block on your feet.
You'll be here for another three minutes.
Steady,
Seeing what else you might be able to soften.
Might like to tune your palms facing upwards.
Remembering that as we spend time in these postures,
Which is one of the main components of Iyan Yoga,
That our initial edge,
Our initial point of resistance begins to recede and perhaps a little bit of space is created.
These might allow you to adjust a little deeper into the posture,
Only if that feels right for you.
Just under a minute to go.
And making your way out now.
Moving any props and sliding a little further down the mat.
Now if you'd like to,
You might grab a bolster or a rolled up blanket,
Pillow from your bed,
Lying all the way down,
Perhaps keeping your butterfly legs.
Or alternatively,
If you do have a bolster or prop,
You can put it horizontally across your mat and lay down over it for a supported back bend,
Just making sure it's in your upper back,
Your thoracic spine,
Rather than your lower back,
Your lumbar spine.
You might like to take your arms over your head,
Outstretching them if that's possible,
Or taking elbows.
Allowing this supported back bend to open up the front side of the body.
The opening here in this supported variation is very much done by your breath.
It's a gentle,
Repeated opening.
Think about another minute and a half.
You need to make any minor adjustments.
Otherwise,
You need to find yourself some stillness within your posture.
The other side of the body็พๅ In the air,
Many parts of the body where you still feel as though you might be holding unconscious tension.
Slowly,
When you're ready,
Rolling to your favourite side and gently pressing up.
For our next posture,
The reclined twist.
Make your way onto your back,
Perhaps bring your knees in.
I like to take your hips to your right side,
Crossing your right leg over your left,
Moving your knees towards your left side.
It's okay for your knees,
You might even like to tuck that right leg foot around the back of the left calf.
Your right hand might be perpendicular,
Your left hand might weight the bent legs down.
Other issues should concentrate on the shoulder making contact with the floor rather than the legs,
Just to give you some stability there.
Softening into this twist,
Understanding that your knees being level to your hips or below generally be felt around the outside of the hip,
Drawing your knees a little further up from the line of the hip might start to create sensation in your lower back.
Just using this information as it serves.
And softening.
About another minute on this side.
When you're done with that the next thing you need to do is stretch your head up,
When you're ready,
Unraveling,
Changing sides,
Perhaps bringing your hips further to the left and crossing your left leg over your right.
Maybe your left foot comes around the back of your right calf,
Maybe it doesn't.
You might use your right hand just to gently weight your legs down.
Your left arm might be perpendicular to your body,
Reaching out opposite to your legs.
You're always welcome to look upwards in this posture or if it feels good for your neck,
Side of your body,
You might look towards your outstretched hand.
We've got another couple of minutes here.
We're spending a lot of time on Tennessee in the electrical field here,
And we're taking Perhaps further up your back,
Perhaps in your shoulders or neck.
Seeing what you can soften.
Perhaps further up your back,
Perhaps in your shoulders or neck.
Gently making your way out of your twisted,
Loose posture.
Letting the moment to recover.
Before rolling out and coming with your left hip towards the wall.
Swinging your legs up,
Coming onto your back for legs up the wall.
Arms might be on your belly or adjacent to your body.
You're more than welcome to,
If you haven't already,
Close your eyes here.
Really softening.
Releasing.
You'll be here for a couple of moments,
Allowing me to keep time for you.
You can release completely.
You can release completely.
You can release completely.
You can release completely.
Making your way out now,
Perhaps bending your knees into your chest.
And rolling to your favourite side,
Gently pressing up.
You might come to kneeling,
Taking your hands together,
Rubbing them vigorously.
And placing your palms over your eyes.
Thank you for your practice tonight.
Namaste.
