Begin on your back in supine butterfly.
Bring the soles of your feet to touch and allow your knees to gently open to the sides.
Place one hand over your heart and the other hand over your belly.
Allow your elbows to relax by your sides.
If it's comfortable to you,
Close your eyes.
Begin to notice the flow of breath moving softly in and out of your nose.
The ebb and the flow gently moving through your body.
Notice the rise and the fall of your hands right beneath your belly and your chest.
Lengthen your legs forward and take your arms over your head.
Take a big full body stretch from fingers to toes and stretch your right fingers and your right toes a little bit longer and then your left fingers and your left toes a little bit longer.
Pull your knees to your chest.
Place one hand on each knee.
Make some circles with your low back into the floor.
When it feels natural and good,
Switch directions.
Open your arms into a T.
Drop your knees to the right.
Turn your eyes to the left for a gentle twist.
Notice how your body feels,
The sensations that you notice.
Continue to breathe in and out of your nose.
Pull your knees back to the center.
Drop your knees to the left.
Turn your eyes to the right.
And you might notice it feels a little different on this side.
Just notice without the urge to judge it or call it anything.
Pull your knees back to the center.
Put your left foot on the floor.
Cross your right ankle over your left knee and gently allow your right knee to fall towards the earth for a hip opening stretch.
If this is plenty of sensation,
You can stay right here or for a little more,
Draw your left thigh towards your body.
Interlace your fingers behind your thigh and gently pull your thigh towards your chest.
Notice the sensations and your breath.
Gently return your left foot to the floor and then your right foot.
Now cross your left ankle over your right knee.
Allow your left knee to naturally fall towards the floor.
And if you want more sensation,
Draw your thigh towards your chest.
Interlace your fingers right around your right thigh and gently pull it closer towards you.
And just notice what there is to notice on this side.
Gently return your right foot to the floor and then your left foot.
Make your way up to a seat and then come to all fours.
A tabletop position.
Begin to move through some rounds of Cat-Cow.
Drop your belly.
Lift your chin and your chest up towards the ceiling and then round your back.
Tuck your chin to your chest.
Push the floor away.
Do that again.
Drop your belly.
Scoop your heart forward.
Lift your chin up and round your back.
Tuck your chin to your chest and continue to move through these rounds of Cat-Cow with intuitive movement.
There is no right or wrong way to do it.
No prescription.
Notice the fluid motion of your spine and the way your body wants to move naturally and organically.
Maybe stretch the sides of your body or circle your neck and your tailbone.
Notice what your body is calling for.
And continue to move your breath like liquid motion and take a few more rounds.
Come back to a neutral tabletop position.
Open your knees to the edges of your mat or just open your knees a little bit wider.
Sink your booty back to your heels.
Rest your forehead on the floor for Child's Pose.
Lengthen your arms long in front of you and press your palms down into the earth.
Notice the sound of your breath,
The gentle rhythm of life moving through your body.
The sound of your breath is the sound of your life.
Just notice.
You can stay here in Child's Pose as long as you like.
And when you're complete,
Make your way to your back and lie down in Shavasana.
Lift your shoulders up and slide them underneath your body.
Allow your palms to naturally rest facing up and your feet to just hang heavy to the sides.
Give yourself full permission to be at ease,
To do nothing,
And maybe even to sleep a little.
Stay in this pose as long as you like.
And that completes our practice for today,
My friend.
May you go in peace.
Namaste.
