Hello and welcome.
In today's yin yoga practice,
We'll focus on the heart meridian.
An energetic pathway that runs through the chest,
Shoulders and inner arms.
The heart is often associated with joy,
Emotional balance.
And clarity of mind.
When energy flows freely through this pathway.
We tend to feel open.
Calm and connected.
Let's begin.
Come to a comfortable seated position.
Allow the spine to grow tall.
And let your hands rest on your thighs.
Close your eyes.
Take a slow breath in.
Through your nose.
And a long breath out.
Again,
Inhale slowly.
And exhale,
Letting your shoulders soften.
Bring your awareness to the chest and heart space.
Notice how the breath moves here.
And let's prepare for our first shape,
Fish pose.
Set up one block in the middle of your mat on medium height and a second block on the lowest height,
Just above it.
The first block will support your upper back and shoulder blades.
And the other your head.
When you are ready,
Slowly lower yourself onto your props.
Take a moment to make any adjustments.
You can lower your block if it feels too high.
Or even place a bolster or rolled blanket behind your upper back.
Once you have found your shape becomes still.
Let your body Subtle.
Into the shape.
Feel the gentle lift.
In the chest.
Let your arms relax out to the sides.
With the palms facing upward.
You may extend your legs long.
Or keep the knees bent.
If that feels more comfortable for the lower back.
This posture opens the chest and shoulders.
Stimulating the heart meridian.
That travels through the inner arms.
Feel your rib cage expanding.
With each inhale.
And softening.
With each exhale.
Allow your shoulders to melt.
Toward the floor.
Let the pose.
Do the work.
Breathe deeply.
And with time,
The muscles across the chest.
Begin to release.
I will guide you out when it is time.
If your legs are long.
Bring the soles of your feet to the ground.
And press gently into your feet.
Bringing yourself up just enough to remove your support.
And slowly roll the spine back down to the floor.
Pause for a few moments here.
To let the shape rebound in the body.
Notice what sensations surface.
Perhaps the chest feels more open.
Perhaps your breath.
Is moving more freely.
Just observe.
The Unraveling.
Sensations.
And when you are ready,
Slowly make your way onto your hands and knees.
And begin to walk your hands forward,
Allowing the chest to melt.
Toward the floor.
To come into puppy pose.
Keep your hips stacked above the knees.
You may rest your forehead on the mat or on a block.
When you feel settled in the shape.
Become still.
This posture gently stretches the shoulders,
Chest and inner arms.
Areas connected to the heart meridian.
Allow the chest to soften downward.
Notice if there is any space.
Or you could release holding.
Relax the muscles of the neck.
Upper back.
And shoulders.
With each breath.
Imagine the upper back.
Becoming more spacious.
Be still.
Let your awareness drift.
To the flow of breath.
In your chest.
Letting each breath Bring a wave of ease.
Slowly walk your hands back.
And shift your hips back towards.
Your heels.
To pause in child's pose.
It may feel good to let your arms rest alongside your legs rather than extend it forward.
Take a few slow.
Deep breaths here.
Notice the echoes of the previous pose.
Perhaps new sensations awakened across the shoulders and upper back.
And return to your hands and knees.
From here,
Slide your right arm underneath the chest.
Palm facing up to come in to thread the needle.
Lower the right shoulder and the side of the head towards the floor.
You could keep your left hand pressing lightly into the mat or extend.
Your left arm forward.
For a deeper stretch.
This twist opens the back of the shoulders and upper spine.
While stimulating the heart and small intestine meridian running through the shoulders and arms Allow the body to soften.
Into the shape.
The weight of the upper body sinking into your shoulder.
Take a deep inhale.
And feel the breath.
Moving slowly.
Through the back of the ribs.
We will remain here for another minute.
Enjoy the stillness.
And stay with your breath.
Gently make your way back to all fours.
Pause briefly.
Before switching sides.
The heart meridian runs from the heart through the chest.
And down the inner arms to the little finger.
So yin poses that open the chest,
Shoulders and inner arms.
Activate this pathway.
Balancing the heart meridian is believed to help calm an overactive mind.
In this quiet space.
Notice if your mind.
.
.
Is becoming calmer.
If thoughts surface.
That's okay.
But just keep returning.
To your breath.
Noticing with a compassionate curiosity.
What sensations are present?
In the body.
Slowly unwind.
And come to lay on your belly.
You may choose to pause in an easy sphinx pose propped up on your elbows.
Or make a pillow with your hands.
And rest your forehead here.
For a few slow rounds of breath.
Notice how the previous touch has created a sense of openness.
Through the whole upper body.
Perhaps the breath.
Feels fuller.
Deeper.
You may be able to sense the flow of chi.
Moving through your body.
After stimulating these meridians.
Let's move into our final shape.
Broken wing.
Extend your right arm out to the side at shoulder height palm facing down.
Gently begin to roll onto the right side shoulder.
Turning the body slightly onto the side.
You might place your left hand on the floor in front of you for support.
Or bend your left knee and place the left foot behind you.
To deepen the twist.
Adjust until you feel the stretch across the front of the shoulder and chest.
Ease away from any strong sensations.
If you are feeling it.
You are doing it.
And that is enough.
Once the shape feels.
Sustainable.
Become still.
Take a deep breath in.
And a long,
Slow exhale out.
Allow the body to soften.
Notice if there are any spaces.
Or you could invite.
.
.
A little more ease.
Relax the muscles.
The face.
Allow your breath.
To guide your body.
Towards my Be patient.
Time is all that's necessary.
For this slow release.
I will let you know when it's time to transition.
Take a few.
Final rounds of breath.
Perhaps exhaling softly through your mouth.
Noticing how this breath helps to release any lingering holding.
And then gently roll onto your belly.
Take your time here.
Enjoy a pause.
If that is what your body is calling for.
Or move directly to the other side.
You are settled.
Be still.
And allow the stretch unfold gradually.
Rest your awareness in your heart space.
And the flow of your own sweet breath.
Moving through your belly.
Ribs.
Tess.
And upper back.
And I will guide you into your final rest.
When it is time.
Take a slow breath in.
And a long breath out.
Notice the space across the chest.
And shoulders.
Perhaps the breath feels fuller.
Perhaps the body feels lighter.
When you are ready,
Settle into Shavasana.
Your hands may rest at your side.
Or place both hands on your heart.
Take a full breath in.
And a heart clearing sigh out.
Again,
Inhaling through the nose.
And a sighing breath out.
With an audible inhaling,
Filling your chest.
And releasing your breath.
With a sign.
Bring your awareness to your heart.
Visualize a tiny light.
In the center of your chest.
Perhaps a candle flame.
Or an orb of sunlight.
Or starlight.
With every breath.
See your source growing slightly larger.
And slightly warmer.
Feel its warmth filling your heart.
Your chest.
Your torso.
Then feel it flowing down into your arms.
And legs.
Expanding.
Into your head.
Your whole body.
Is now filled with warm golden light.
You may be able to sense this light.
Traveling beyond the borders of your body.
Into the room.
And perhaps.
.
.
Even out into your community.
When the heart meridian is open.
We feel more connected and able to share our light.
I hope that you carry this energy with you.
Into the rest of your day.
Aham,
Rai Nam.
Until next time.
Have a beautiful
