Hello and welcome.
This is a nice and simple flow you can do any time of the day really but this is my preferred flow to do right before I get into bed so I can have a really nice long relaxing sleep.
So we'll start on our hands and our knees.
Bringing your hands underneath your shoulders,
Your knees underneath your hips.
And then maybe closing down the eyes.
As you inhale,
Slowly allow the belly to drop and the chest to open.
Feeling your spine arch and your shoulder blades glide down your back.
And then very slowly as you exhale,
Bring your navel in towards the spine.
As you start rounding your back.
And bringing your chin to your chest.
Really slowing down the movement and the breath here.
Inhaling dropping the belly,
Really feeling every single vertebrae of the spine move.
As you start to arch your spine and open the chest.
Breathe in and moving as slowly as you can.
And then as you exhale,
Navel to spine,
Start rounding the chest.
Bringing the chen in.
To the chest.
Opening up the spine.
Allowing the back to move a little before being still for a couple of hours,
Inhaling Opening up the chest,
Arching the spine.
I'm shoulder blades away from the ears.
And then slowly round the spine,
Bring the navel towards the spine.
And then inhale,
Center.
Bring your knees as wide as the mat,
Toes together,
Shift your hips towards your heels.
And start walking your fingers all the way towards the top edge of the mat.
Inhale,
Really feel the length in your spine.
And exhale gently allow your chest to drop towards the earth maybe allowing the forehead to touch the ground if your body allows it if not bring a prop underneath your forehead so that your head can be nice and relaxed Breathing here really feeling the openness in your back.
Breathing in space.
Allowing your hips to sink all the way towards the heels.
As your fingertips reach forward.
And your inhale slowly look towards your hands It's hand,
You finger,
It's hand.
And walk your hands over to the left.
Inhale lengthen,
Exhale fold,
Breathing into your right side body.
Opening that right side of your torso.
Breathing as slowly and as consciously as you can.
Inhale,
Look back towards your fingers,
Walk through centre all the way towards the right side of your mat.
Inhale lengthen,
Exhale start to drop towards the earth.
Breathing into your left side body.
Allowing your mind to settle.
Bringing your awareness into the here and the now the breath and the sensations in the body.
On your next inhale,
Let towards the fingers.
Walking your way all the way back to centre.
And then inhale start rolling your spine forward shifting all the way towards the front allowing your hips to drop slightly.
And then exhale,
Shift back into your child's pose.
Creating some spinal waves.
Inhale rounding forward.
And exhale,
Shifting back.
Moving with your breath Inhaling forward.
Exhaling,
Shifting back into child's pose.
Inhaling forward.
And this time once you come forward start tucking the toes and as you shift back come into downward facing dog.
Bending the knees,
Really planting the hands into the earth.
Spreading the fingers out wide,
Shoulder blades glide down the back.
And then stop pedalling the feet,
Bending one leg.
And then the other,
Walking out the dog.
Opening up the backs of your legs.
Moving very slowly,
Very consciously.
Getting your body ready for a long deep nourishing rest And then start walking your feet in slightly,
Bringing your feet as wide as your yoga mat.
Maybe the heels can lower down.
Pick up your left hand and bring it all the way over towards your right ankle.
Inhale here and as you exhale twist looking under and through your right armpit.
Breathing in.
.
.
Really pressing the floor away with your right hand.
Inhaling And as you exhale,
Release the left hand back to the earth.
Pick up your right hand,
Bring your right hand towards your left ankle,
Inhale and exhale twist looking under and through your left armpit Again really pressing that left hand away.
Breathing deeply.
Inhaling as you release and then start walking your hands towards your feet.
Bring your heels in,
Toes out and sink your bottom down towards the earth coming into Malasana.
Bring the outsides onto your upper arms,
On the insides of your knees.
Really open up the chest as you press your elbows into your inner thighs.
Maybe placing a block underneath your sit bones to help with this pose.
Maybe closing down the eyes.
Really allowing the spine to lengthen.
And then you can release the hands and shift from side to side,
Opening up the hips.
And then place your left hand on the outside of your left foot and inhale.
Your right arm up to the sky.
Your left heel can lift.
And exhale,
Release,
Planting your right hand on the outside of your right foot,
Inhaling.
The left arm up to the sky.
Exhale one more round each side,
Inhaling your right arm up as your left arm plants down.
Shoulders away from the ears,
Exhale release,
Planting the right hand,
Inhaling.
The left arm up to the sky.
And exhale release coming back to centre.
Launching the hands and shifting the hips up,
Coming into plank.
A wide-legged standing fold,
Bringing your feet almost as wide as the mat as far as feels comfortable.
And start bending one knee.
And then the other.
Moving very gently.
Maybe coming onto blocks.
That helps you create more space for each body.
Is different our bodies feel different every day so one day you might need a prop the other day you might not.
And then when you bend your left knee,
Come all the way down into Skandhasana,
Keeping your right leg long.
Allow the right toes to reach up towards the sky.
Allow the left heel to lower as much as it can.
Maybe your heel stays lifted,
That's completely fine.
Maybe bringing your hands into prayer or leaving them on the floor.
And if you want a deeper stretch,
You can walk your right hand over towards your right knee,
Your right foot.
Make sure there's no pain in your knees if there is.
Make sure to come out of it a little.
I'm breathing heavy Sending your breath into being.
The stretch in the right leg.
If your hand was reaching over towards the right foot,
Bring it back in.
Plant your left hand on the outside of your left foot and inhale the right arm open again.
Really opening up the chest is so important before a long deep sleep.
And then exhale,
Release.
Start walking your way over towards skandhasana on the other side,
Bending the right knee.
Lengthening the left.
Left foot flips open so your left toes are facing up.
Placing your hands in prayer,
Maybe leaving them on the floor.
Maybe walking your left hand over towards the right.
The left foot.
Breathing into the stretch here.
Noticing how the side might be slightly different to the last.
And again,
If you need the props,
Please use the props.
I'm traveling right now so I don't have any props with me but I love using them.
Breathing deeply,
Again making sure there's no pain anywhere.
If there is,
Slightly shift out of the pose until you feel comfortable.
And then inhale coming back into your standing forward fold.
Plant your left hand underneath your face,
Inhale your right arm up to the sky.
And then as you exhale,
Bring your right hand over towards the left ankle and inhale the left arm up to the sky.
Exhale release plant your left hand down.
Right hand down,
Inhale halfway lift.
Exhale,
Fold.
Plant your right hand underneath your face.
Inhale the left arm up to the sky.
Exhale release bringing your left hand over towards the right ankle inhaling the right arm up to the sky Breathing here,
Really opening up the chest.
Reaching the fingertips up towards the sky.
And exhale release,
Planting both hands back onto the earth.
Inhale,
Halfway lift.
Exhale,
Fold.
Allow everything to release down to the earth.
Legs are still strong and engaged Core is still slightly engaged,
Breathing deeply here.
And then on your next inhale,
Slowly walk your way over towards the front of your mat.
Step back into your downward facing dog for one full round of breath.
As you inhale,
Look towards your hands.
Slowly walk your feet all the way towards the top of your mat.
Bend your knees and come all the way to seated.
Come to lie down on your back,
Hug your knees into your chest.
Grabbing onto the outer edges of your feet,
Coming into happy baby,
Allowing the entire length of your spine Stay connected to the earth.
And your knees to drop towards your armpits.
Either staying in stillness and maybe exploring lengthening one leg.
And then the other.
Feeling into what your body needs.
And then slowly bringing your knees back into your chest.
Bringing your arms out wide,
Allowing the knees to fall open over to the right as your gaze goes to the left.
Making sure your shoulders still connected to the earth.
If they lift,
Maybe place a prop underneath the knee.
To create more safety in your body.
Breathing deeply here.
Maybe closing down the eyes.
Inhale,
Bring the knees through centre.
Exhale,
Allow the knees to drop over to the left.
Gaze goes to the right.
Maybe placing your left hand on top of the top knee.
Shoulders connect to the earth.
Breathing slowly and deeply.
Inhale back through centre.
Give yourself a big hug,
A big squeeze.
And slowly allow the legs to lengthen.
So the arms lay out to the side.
Coming into Shavasana.
You can stay here on your mat.
Or you can bring your Shavasana into your bed and slowly drift off to sleep.
Staying here for as long as you possibly can.
And thank you so much for practicing with me.
