If you woke up with your body feeling heavy or stiff this morning,
This practice will help you get into movement without getting out of bed.
Hi,
I'm Laia.
Welcome to this yoga class.
Let's get started.
You can begin by lying down.
So get as comfy as you can on your bed or on the couch or maybe on the ground.
And just take a moment to maybe wiggle your fingers and your toes.
Get as comfy as you possibly can and let yourself relax.
Maybe move your head a little bit side to side.
And eventually bring yourself to stillness as you soften your gaze or close your eyes.
Take a deep breath in through your nose,
Letting it expand into the belly,
The rib cage,
The chest.
Open your mouth,
Sigh it out.
Inhale,
Start to stretch your arms overhead.
Stretch your legs away from you.
Give yourself a full body stretch.
And on the exhalation,
Bring your arms next to your palms facing down,
Feet flat onto the bed or the surface beneath you.
Press your arms,
Press your shoulders,
Press the back body and the feet onto the surface and stay here.
Or maybe lift your hips just a little bit for a moment.
You don't have to go high at all.
And on the exhalation,
Let the hips slowly lower once again.
Take your arms out to the side at whatever angle feels right for you.
And heel to your feet,
Perhaps a little bit wider than your hips.
Take a deep breath in here.
And on the exhalation,
Allow your knees to go just a little bit toward the left.
Inhale,
Come back through center.
And on the exhalation,
Allow the knees to go a little bit to the right.
Return through center as you inhale.
Exhale,
Knees to the left.
Perhaps this time your head goes a little bit toward the right,
Opposite direction of the knee.
Back through center as you breathe in.
Breathe out,
Knees to the right.
Perhaps gaze a little bit to the left.
Return through center on your next inhalation.
Exhale,
Letting yourself relax.
Begin to draw your knees toward the chest.
You can bring your hands underneath your knees or over the shins.
And give yourself a moment to be in stillness or maybe start to move a little bit side to side,
Noticing how that feels in the body.
There's no right or wrong.
Just notice,
Observe as you start the day.
Inhale.
Exhale.
One more breathe in.
And breathe out.
Pause the movement at the center now.
And either place your left foot flat on the surface or extend your left leg.
Whatever feels best for you.
And continue to hug your right knee into the chest.
Remain in stillness or start to create any movement with your right hip that feels good.
Maybe a little bit side to side.
Perhaps you choose to take circles instead.
A few times going one way.
And a few times going the other way.
One more breath wherever you are.
Inhale.
And exhale.
Pause the movement at the center.
Now,
Maybe your left foot is still on the surface or your leg is extended.
But press your hips and shift them a little bit to the right.
Breathe in.
And as you breathe out,
You can bring both knees together and take your knees to the left.
Or you can keep your left leg extended and draw your right knee over to the left.
Right arm extends out.
If you have any pillows near you,
Maybe you put a pillow under your right knee.
Ground into the right shoulder.
And allow your gaze to maybe once again go to the right away from the knee.
Breathe in.
Breathe out.
One more breath.
Inhale.
And exhale.
Come back to center now.
Hug your right knee into the chest once again.
Do whatever feels best with your left leg.
And now begin to interlace your hands behind your right thigh or your right shin.
And begin to extend your right leg any amount,
Grabbing at the calf or whatever feels good for you.
You could even leave your arms out of the picture and simply keep your leg extended or with the knee bent in any way that feels good.
And consider creating some movement here through your right ankle.
A couple of circles one way.
And a couple of circles the other way.
Breathe in.
And breathe out.
Pause the movement.
Now plant your left foot onto the surface.
Cross your right ankle over the left thigh.
And draw your right knee out as little or as much as feels good.
Once you find the sensation that fits you,
Perhaps you stay or let your arms open out to the sides.
Stillness is great,
But you could also move a little side to side here,
Breathing in and out.
Awakening the body gently,
Noticing what arises.
One more breath.
Inhale.
And exhale.
Pause the movement and cross your right ankle.
Bring your arms next to the body,
Feet flat onto the surface,
Onto the bed.
Press down through the back body.
And on your inhalation,
Stay or lift your hips up any amount.
And on the exhalation,
Lower your hips back down.
This time it's your left knee that comes toward the chest.
Hug it in.
And feel free to keep your right foot flat on the bed or extend your right leg away from you.
Find stillness or a little bit of movement by creating circles with your left hip one way.
And then the other.
Let yourself breathe,
Feel and observe.
Let yourself begin the day gently.
One more breath.
And then pause the movement at the center.
Shift your hips a little bit to the left.
Breathe in.
And as you breathe out,
Draw your left knee across to the right.
You could stack the knees one over the other.
You could use one of your pillows.
Ground onto your left arm and perhaps look a little bit to the left.
Breathe.
One more breath here.
And then slowly return to center.
Hug your right knee back into the chest.
And interlace your hands behind either onto the hamstring or the calf.
And extend your left leg as little or as much as feels good.
Perhaps creating a few circles with your left ankle one way.
And then the other.
Breathe in.
And breathe out.
Slide your right foot flat onto the bed.
And then cross your left ankle over the right thigh.
And draw your left knee out to the side.
Find the sensation that serves you.
No more,
No less.
And perhaps stay.
Perhaps create a little bit of movement from side to side.
Breathe.
One more breath.
Inhale.
And exhale.
And cross the left leg.
Start to rotate to either side.
And give yourself a moment in a fetal position.
Kind of curling into yourself.
Breathe in deeply.
Breathe out completely.
And at your own pace.
There's no rush.
Start to lift yourself up to a seated position.
Taking a moment to get comfortable.
You can sit cross-legged or any other way that feels good for you.
Let your shoulders roll down and away from the ears as your spine grows just a little taller.
Breathe in.
Breathe out.
Begin to reach your arms out and up.
Inhale.
Interlace your hands overhead.
And flip your palms up toward the sky.
Stretch through both sides of the body.
Breathe in.
Breathe out.
Lean a little bit toward the left.
Open the right side body.
Maybe look to the right.
Notice how that feels.
Return to center as you inhale.
Let yourself yawn if that feels good.
Breathe out.
Lean out toward the right.
So the left side body finds a little bit of space.
Breathe in.
Breathe out.
Return to center.
Release the hands.
Inhale to reach the fingertips up.
Exhale.
Begin to twist toward the right.
Left hand lands on your right knee.
Right hand could land behind you or on your hip.
Inhale to lengthen the spine.
Exhale to twist maybe a little bit more toward the right.
Keep the spine long.
The breath full.
One more breath here.
Return through center.
Reach both arms up.
Inhale.
Exhale now.
Take the twist to the other side.
Spine long.
Breathe in.
Breathe out.
Let the twist take you wherever you find the most space.
Simply observing what arises.
So as you move into your day,
You're just simply more aware of how you feel,
What you need,
How you can care for yourself.
One more breath here.
And slowly return through center.
Keep your hands onto your knees or you could bring your hands in front of you.
If you've been sitting the same way,
Maybe switch the cross of the legs.
Inhale to keep your spine long.
Now the hands can be in front or they could be behind to help your spine grow even taller.
Inhale.
And on the exhalation,
Let your upper body fold just a little bit forward.
You could use,
Once again,
A pillow in front.
Take your elbows down.
Maybe take your forehead down.
You could stay in stillness or simply sway side to side as you breathe in and out.
One more breath.
Inhale.
And exhale.
Begin to press yourself up.
Extend your left leg out to the side at whatever angle feels fine for you.
And feel free to keep your knee as bent as feels good.
Ground through the sitting bones.
And as you inhale,
Reach your arms up.
Exhale.
Take your left arm over toward the right leg or right hip and lean over your left knee.
Lean over toward the extended leg.
Draw your left ribcage forward and your right ribcage back.
And maybe your gaze goes up to the right.
Breathe in.
Breathe out.
One more inhale.
Exhale.
Rise up.
Bring your right hand behind you.
Inhale.
Take your left arm up and lean a little bit toward the right.
Take a moment here to move your right wrist one way and then the other.
Return to center.
Breathe in.
And as you breathe out,
Switch legs.
So now left leg comes in.
Right leg extends out at whatever angle feels right for you.
Readjust your seat.
Inhale.
Reach both arms up.
Exhale.
Take your right arm in front of you toward your left hip and then lean toward the extended leg.
Continue to rotate the bottom side of the ribs forward and the upper side back.
One more breath.
And on your next inhalation,
Rise up.
Bring your left hand behind you.
Bend the elbow and then reach up with your right arm.
Maybe take a couple of circles here with your right wrist one way and then the other.
On your next inhalation,
Return through center.
Find a comfortable cross-legged position or any comfortable seat that works for you.
And allow your hands to rest on your lap or your knees.
Or perhaps you just bring one hand to your chest,
One hand to your abdomen as you soften your gaze down.
Or close your eyes.
Breathe in deeply.
Breathe out completely.
Notice how you feel in this moment in your body.
What's going on in your mind.
And how you feel energetically.
There's no need for you to feel any particular way.
Just become the observer.
Gather information.
And consider,
Just for a moment,
Knowing how you feel.
What is one thing you can do for yourself today to support what you need?
To be a little kinder,
A little more loving toward yourself just as you are.
Deep breath in.
Side out.
Take a moment here to repeat within or out loud,
Thank you.
Thank you.
Thank you.
Once you feel ready,
You can open your eyes again.
Thank you for practicing with me.
Take care.
