We're going to begin today in Reclining Butterfly So come down to lying on your back and bring the soles of your feet together.
So that the knees open out,
One to each side.
You might like to support the legs here by placing blocks or cushions under the thighs.
Make sure that your legs are comfortable enough that you'll be able to stay here for a few minutes.
You can rest the hands gently on the thighs.
Or if you prefer,
Bring the arms up over your head,
Keeping the elbows soft.
And feel yourself coming into your body settling into the posture.
Notice any feelings that are present in your body at the moment There may be some places that feel a little uncomfortable.
Where there's some tension.
And there may be some other places that feel relaxed and at ease.
Just observe whatever you feel.
There's no need to think about why anything in your body feels the way it does.
Just watch and feel.
And if you have found any areas of tension,
On your next breath in,
Send the breath into that tight or uncomfortable place.
And then as you breathe out feel the exhalation carrying the tension away from that area.
Repeat this with as many places as you need.
Inhaling into an area of tension or discomfort.
Exhaling to release the tension.
We're going to be focusing on the hips today.
We have a lot of connective tissue in the hip area.
And it's also a place in the body where we tend to store a lot of tension.
So just remember before we move into the next posture.
That in Yin Yoga we never want to be forcing any of the stretches.
We usually want to be at around 60% of what would be our maximum stretch.
And then we relax the muscles in order to access the connective tissues.
Especially in the hips,
We can experience a deep feeling of release,
Even when it might seem like we haven't moved that far.
So listen to your body as you practice today.
And remember that as long as you're feeling something,
That means that it's working.
There's never any need to push yourself into a place that could potentially cause injury.
Now bring your hands to the outside of the thighs and push the knees back up.
Move any props to the side and straighten the legs out on the mat.
Bring the feet together,
Keeping the legs relaxed.
We're going to come into reclining tree pose.
So now keeping the left leg straight,
Bring the right foot to the inside of the left thigh.
So that the right knee opens out towards the right.
If your knee is high up in the air place a block or cushion under the thigh.
So that the right leg can completely relax to the side.
You can place your right hand onto your right thigh.
And your left hand onto your left hip here if you like.
To help encourage that opening through the hips.
Or if you prefer,
Bring your arms up over your head.
Making sure that you're not forcing the arms into a big stretch,
But keeping the elbows slightly soft.
And now relax into the posture.
Notice if there's anywhere in your body where the muscles are clinging.
Perhaps in the thighs or maybe around the shoulders.
If you find anywhere where the muscles feel tight,
Relax those muscles.
And observe how your body feels in the posture.
Witness the sensations that come up.
Now bring your hands back to your side.
Take the right hand to the outside of the right thigh and bring the right knee back up.
Straighten the right leg out on the mat.
And take a few breaths here to observe how your body feels.
Notice any effects from the posture.
And let's do the opposite side.
Bring the left foot to the right thigh so that the left knee falls out to the left.
Supporting the thigh if that feels best for you.
Either rest the left hand on the left thigh and the right hand on the right hip.
Or bring the arms up over your head.
And relax into the posture Keeping the thighs relaxed.
The hips relax.
The shoulders relax Observe the sensations that you feel.
And slowly coming out of the pose Bring the left hand to the outside of the left thigh and push the left leg back up.
And then straighten the leg and take some breaths here to observe.
Next we're going to come into reclining pigeon pose.
Bring the feet to the mat at hip distance apart so that the knees face up towards the ceiling.
And now take the right foot to rest on the left thigh.
So that the right knee opens out to the right.
If this is already giving you some intensity,
Remain here.
Or otherwise bring the right arm between the legs and clasp the hand together behind the left thigh.
Lift the left foot and gently draw the left thigh towards the chest.
When you reach your edge.
That point when it suddenly begins to feel a lot more intense.
Stop here and relax into the posture.
Remember you can always use the breath to encourage any areas of tension to release.
Breathe into that tight area.
And exhale to feel the tension releasing.
And for the last few breaths.
If you wish,
You can straighten the left leg.
Keeping hold of the back of the right thigh And now slowly release the left leg.
Bring the left foot back to the mat.
And release the right leg.
Bring the right foot back to the mat.
Bring the arms to the sides of the body.
And keeping the feet apart just drop the knees in together now And take some breaths here.
Observing any sensation.
Any effects from the posture.
Now we'll do the other side.
Bring the left foot to rest on the right thigh.
Perhaps staying here or otherwise bringing the left hand between the legs and clasping the hands behind the right thigh.
Gently draw the right thigh towards the chest.
Staying mindful that one side can often be very different to the other.
And when you reach your edge.
That first point of intensity.
Stop and relax into the posture.
Release any gripping in the thighs.
Send the breath into any areas of tension.
Observe the sensations that arise for you on this side.
And if you want to straighten the right leg for the last few breaths Bring the right leg up into the air.
Keeping hold of the back of the thigh.
And now slowly release the right leg.
Bring the right foot back to the mat.
Release the left leg.
Bring the left foot back to the mat.
And keeping the feet at hip distance apart,
Drop the knees together.
And take a few breaths to observe.
Next,
We're going to come into child's pose.
So gently roll yourself to one side and come up onto the hands and knees.
Bring the big toes together and open the knees out towards the sides of the mat.
Sit down onto the heel.
And stretch the arms forwards towards the front corners of the mat.
Bring your chest down towards the mat.
And rest your forehead on the mat If you'd like support,
You can sit onto a block or a cushion if it's difficult or uncomfortable for you to sit all the way back onto the heels.
You can also place a block under the forehead.
Or if you prefer,
Stack your arms and rest your forehead onto your stacked forearm.
And relax into the posture.
Sending the breath into any areas of tension.
Letting go of any muscular clinging in the thighs.
And slowly walk the hands in to bring yourself back up.
Coming back to the hands and knees.
Make sure that your knees are aligned under your hips.
And your wrists are under the shoulders.
Next we're going to do some dragon poses.
If you have sensitive knees Or if you would like some extra padding for the knee.
Just place a folded blanket under the knees here to give them some extra support.
And now step the right foot forwards between the hands.
Make sure that the right knee is aligned with the right ankle and that it's not coming forwards over the foot.
Turn the left toes under.
Lift the left knee.
And gently move the knee back.
Placing the knee back to the mat with the weight just above the kneecap Coming into Baby Dragon.
And relax into the position here Relax the hips.
Relax the thigh.
Observe the new sensations that arise in this new posture.
If this is feeling good for you here and giving you what you need right now,
You're welcome to stay here in Baby Dragon.
Or otherwise we're going to move into Dragon Flying Cloak.
Bring the right hand to the inside of the right foot.
And step the right foot out to the right side of the mat.
Keep the hips and the thighs relaxed.
If you're more flexible,
You might want to come down to rest on the forearms here.
But remember,
We never want to be forcing the stretches.
So only come down if it feels natural and easy for you.
And if you're not feeling enough intensity or sensation resting on your hands.
Send the breath into any tight or uncomfortable areas.
You can stay here,
Or if you'd like to come into Winged Dragon.
Now turn the right foot upwards so that you're resting on the outer edge of the right foot.
And allow the right knee to fall out towards the side.
Again,
You can rest on your forearms here if that allows you to feel some intensity.
Otherwise,
Stay on your hands.
Observed the sensation.
And slowly make your way back out Bring the right foot back to the mat and slowly bring the right leg back behind you.
Coming back to your hands and knees.
Make sure that you're lined up again with the knees under the hips and the wrists under the shoulders.
We're going to come into downward facing dock as a counter stretch.
So turn the toes under behind you.
Take a breath in.
And as you exhale,
Lift the hips towards the ceiling.
Press into the base of the thumbs and the bases of the fingers to help lever the hips up and away.
Relax the neck.
Relax the head towards the mat.
And if you want to stretch out the legs,
Bend one knee at a time.
Pressing the opposite heel down towards the mat.
Opening out through the backs of the legs.
Keep the hips lifted.
And now bend the knees.
Bring the knees to the mat,
Pointing the toes away.
And sit back onto the heels,
Coming into child's pose.
You can sit onto a block or a cushion or support your head with a block or with your arm.
And just relax into the posture here Relax and observe.
Slowly make your way back up to your hands and knees.
And now let's do the other side.
Making sure that your wrists are lined up with your shoulders.
Step the left foot forwards between the hands.
Keeping the left knee in line with the left ankle.
And turn the right toes under.
Lift the right knee.
And take the right knee back slightly.
Bringing the knee back to the mat with the weight just above the kneecap.
And relax into the posture here This is Baby Dragon.
Staying here if you prefer.
Or otherwise coming in to dragon flying globe.
Bring the left hand to the inside of the left foot.
And walk the left foot out to the left side of the mat You can stay on your hands or come to rest on your forearms.
Be at your edge.
Wherever it is that you're feeling some intensity,
But where you're not forcing it and certainly not feeling any pain.
Relax any gripping in the muscles.
To come into winged dragon,
Move on to the outer edge of the left foot.
Staying on the hands or resting on the forearms.
Send the breath into any tension or discomfort to encourage the relief.
And slowly coming out.
Make sure to move slowly so as not to place any sudden stress onto the tissue.
Bring the left foot back behind you.
Coming back to the hands and knees.
And lift back up into downward facing dog.
Lift the hips towards the sky.
Press into the balls of the hands.
Descend the heels towards the mat.
Bending alternate knees to stretch out the backs of the legs if that feels good for you right now.
And now bend the knees bring the knees to the mat And rest into child's pose.
Slowly curl back up and bring yourself to sitting.
Next we're going to come in to Butterfly.
So come to sitting with the soles of the feet together.
And with the knees opening out to the side.
If your knees are very high up in the air,
You might like to sit onto a block or folded blanket.
Or you might like to place some blocks or cushions under the side.
If you're already feeling some intensity sitting upright,
Remain with the spine straight.
Otherwise,
Slowly begin to fold forward.
So that your head drops towards your feet.
As you fold,
That point will come when it suddenly starts to feel more intense.
Rest here at your edge.
Relax the sides.
Relax the shoulders.
Keeping the hands with the palms facing upwards will help the upper back and shoulders to relax.
Relax the neck and the head.
And observe what you feel in the posture.
As we move more deeply into the connective tissue.
It's very possible that stored emotions may be released.
Alongside physical tension.
We store a lot of emotion in the fascia in our hips.
So if an emotion,
Thought or memory does come up.
Just observe it.
In the same way that you observe the physical sensation.
And recognise that it's just another form of release.
Just like with the physical tension,
Your body's letting go of what it no longer needs to be holding on to.
And slowly make your way back up Walk the hands up the legs to bring the spine back to straight.
Take the hands to the outsides of the thighs and push the knees in towards each other.
Bringing the feet to the mat.
Take the feet to hit distance apart.
And just rock the knees from side to side here observing any feelings or sensations in the body.
Any effects from the posture.
We're going to come in to Dragonfly now.
So straighten your legs and open them to a comfortable distance apart.
You can sit onto a block or a folded blanket here,
If it's challenging for you to sit with the spine straight.
And if it's tight on the backs of your legs or your knees are slightly bent,
Place a rolled up blanket or some blocks under the knees.
So that your legs can relax completely.
You can remain sitting with the spine straight if you prefer.
Or otherwise now slowly begin to fold forward.
Again,
Coming to your end.
Where it starts to feel more intense.
You can rest the palms of your hands onto the mat.
Or if you're more flexible,
You may come to resting on the forearms.
Wherever you are,
Send the breath into any tension.
And observe what you feel.
We're going to stay here for one more minute.
And slowly make your way back up Walk the hands in to come back to a straight spine.
And now take the hands under the thighs and bring the feet flat to the mat.
With the feet at hip distance apart.
Gently rock the knees from side to side.
Observing any effects from the posture.
And now make your way down to lying on your back.
We'll finish with a twist.
Bring the knees in towards the chest.
Keeping the knees and the ankles connected.
And gently shift your hips slightly over towards the right.
Take your left hand to the outside of the right thigh.
And push the legs all the way down to the left.
So that the legs come down to the mat on the left.
If they don't come all the way down you can support the legs with a folded blanket or a bolster.
Keep the left hand resting on the left thigh to help anchor the legs down.
And bring the right arm up and out to a diagonal angle.
If your shoulder lifts from the mat place a block or a pillow under the shoulder.
And relax into the pose.
You can keep the head looking straight up or turn to look over your right shoulder if that feels comfortable for your neck.
Allow gravity working on your legs on the left.
And your shoulder on the right to do the work here.
As you relax and observe.
Slowly coming back out.
Bring the right arm back to the right side.
Take the left hand to the outside of the left thigh.
And push the legs back to the centre.
Re-straighten the hip.
Bring the feet to the mat at hip distance apart.
And drop the knees together.
And take some breaths here to observe any sensations in your body.
Any effects from the posture?
And let's go to the other side Bring the knees back into the chest.
Keeping the knees and the ankles connected.
Shift the hip slightly over to the left.
And bring the right hand to the outside of the left thigh.
And push the legs all the way down to the mat on the right.
Supporting them with a blanket or a bolster if they don't come all the way down.
Keep the right hand resting on the left thigh.
Bring the left arm up and out to a diagonal angle.
Keeping the head facing straight up or turning to look over the left shoulder.
And relax into the pose This is our final posture before Shavasana.
Slowly come back up.
Take the right hand to the outside of the right thigh and push the legs back up to the centre.
Bring the left arm back to the left side.
Bring the hips back to straight.
And take the feet to the mat at hip distance apart.
Drop to the knees together.
And observe.
We're going to finish with our relaxation.
So now make your way into Shavasana.
Straighten the leg.
And open the leg so that the feet come a little wider than hip distance apart.
Bring the arms to the sides a little way out from the body.
With the palms facing upwards.
And tuck the chin in slightly to lengthen through the back of the neck.
You can support your knees here with a rolled up blanket.
And support your head with a block or a pillow.
Make sure that you're warm enough.
Cover yourself with a blanket,
Especially if it's cool where you are.
And if Shavasana isn't comfortable for you,
Then move into a more comfortable position.
You can come back to the position we were just in,
With the feet apart and the knees together.
Or you could come back into reclined butterfly.
With the soles of the feet together and the knees open.
Find a position that you can comfortably relax in for the next few minutes.
Without feeling distracted by any physical discomfort.
And feel yourself completely letting go here.
Bring the awareness to the breath.
And see the breath moving over the body like a wave.
As you breathe in.
The wave flows from the soles of the feet up to the top of the head.
And as you breathe out,
It flows from the top of the head back to the feet.
And with every exhalation,
Feel that wave washing away any remaining tension from the body.
With every exhalation,
The body relaxes more deeply.
And now feel your body completely letting go.
Surrendering into deep relaxation.
For these next few minutes you are free to just be.
Slowly prepare to reawaken the body.
Very gently start to make some small movements with the fingers and toes.
And with the wrists and the ankles.
Bring the arms up over your head and give yourself a long stretch through the side.
Take your time,
There's not any rush.
Now bend the knees and bring the knees towards the chest.
Hug the knees and rock gently from side to side.
Releasing any remaining tension from the lower back.
And when you feel ready.
Keeping the eyes closed.
Roll to the side and make your way back up to sitting.
Come to sitting in a comfortable position.
And sitting with the spine straight,
Send your awareness back into your body.
And take a few observational breaths.
To notice how your body is feeling.
Just witness your body.
Observe the sensations that you feel right now.
And observe your mind.
Watch any thoughts that are happening.
Just observe those thoughts coming and going.
Acknowledge that they're there.
And before you end the practice.
Just take a moment to make a positive intention for yourself for the rest of your day.
And when you are ready.
A pen your eye.
This brings us to the end of the practice.
Thank you for joining me today.
