Okay,
Let's make our way to the mat.
Let's start our yin practice.
Gently lie down.
As you lie down,
Roll your shoulder blades under.
And allow your eyes to softly close.
Gently connect your hands.
To your belly.
Never so slowly,
You're just beginning the process.
Of dropping your awareness down to the rise and fall.
Or add some.
As you settle down more into the support of the ground beneath you.
You start deepening your breath into your home,
Wherever it is.
Signing out.
Continuing with that breath.
Just allowing any energy,
Mental or emotionally,
Physical.
If it feels a little bit intense or chaotic,
It's okay.
Visualize all of that surrounding you.
Thank you.
Tornado,
But you are in the inside.
Center.
Where it's very still.
It's very strong.
And that energy that's spinning around is just starting to get further and further away from you.
And starts to distance yourself.
Hello?
And just feel this center.
Strength.
Ears and ground.
Of your breath.
Naturally.
More into your palms,
More into your belly.
And take a slow breath in.
Side.
Gently bend your knees,
Drawing your legs into your chest.
Hold your legs.
May gently rock side to side.
As you feel this deep release into your lower back,
Your glutes,
Into your abs,
Thighs,
Hamstrings,
All the way up.
Working with those sides of the exhale breath.
Any time you feel energy just in the throat and the chest and it's starting to constrict the flow of air,
It's just on its way out.
So just notice that.
Let that channel to open back up again so the release.
To all of us out in the world.
Very deep breath.
And garments.
And gently release your feet down to the mat.
Take your arms to a cactus shape.
This gentle opening through your chest.
As you settle down to the earth,
Just recognize you're always.
.
.
Earth by me by the energy of everyone that's present here during the practice.
You've got space,
You can.
.
.
Yourself.
Surrender or try.
And through that process,
Your heart's opening to deeper receptivity.
And slowly start to drop.
Sign,
Sign,
Sign.
Massaging of that fan,
Feeling cold one side or the other.
Allowing yourself to slow down so you can hear.
Slowing down.
And last one,
Breath.
In the next time.
Walk your feet together,
Let your knees fall out into butterfly shape.
Your thighs and your glutes for a while.
Gently slide.
Legs may tighten up again and soften.
Just exhale again,
A deeper softening.
So through the effortlessness,
The posture deepens itself all the time.
Your gravity,
Time,
And the impulse in your body that just wants to let go.
Just wants to relax and let go.
Recognizing there's nothing to do.
With you one.
Posture but relax.
And to the world as a whole.
And a big round of applause for the cheerleaders.
Gently bring your arms down,
Hands to the outside of your thighs,
Helping your legs back up.
Let your knees touch,
Walk your feet out to a little wider.
Elbows flat on the earth and then slide your hands to your lower belly.
Into your palm.
Mars program.
As you draw your knee side to side a couple times.
And then straighten out your leg.
Take your arms up,
Stretch your body,
Breathe in.
And exhale.
By Jimmy.
Roll to your left into fetal position.
And breathe out.
And then slowly start rising yourself back up.
To seated position.
Now straighten out your legs and you can have your little bend.
A couple options,
You can either give yourself a hug underneath your legs and your feet can be higher up or they can be further forward.
Or you can have your arms to the sides and you can have your legs a little more straight like when your spine is that way.
So coming into a forward fold.
Ensuring your low back is straight.
Your upper back can either round or be straight,
But your lower back you want straight so you're hinging from the hips.
If you feel like your low back is bending,
Just bend your knees.
It will be easier to fold on your own speed.
And as you come down,
Allow your legs to soften.
And then you may hold your head more straight.
Drop your head.
Just lay your neck around.
Take a deep breath in and out.
In this position of surrender,
You're folding forward.
It's in the eye,
It's just currently in the cell.
Through this is just this deep energy of trust.
There's nothing that needs to be done,
No effort that needs to be made.
And yet,
All the depth and all the release is being accomplished.
All in its own physical being and in darkness.
So the mind is just releasing into the peace,
Into the arms.
Um,
No.
Kindness and compassion is the root of all.
Holding your awareness either in your breath or sensation or music.
Of being here to witness.
Fluctuations of emotion or thought or energy.
It's from the space of kindness.
As all of them will also have to detoxify your healing.
What comes.
One more time,
Hands behind your green,
Just sighing out.
Choose to let yourself soften as you go deeper.
And take a few more deep breaths.
And then when you're ready,
Begin gently.
Unraveling yourself nice and slow.
Slowly begin.
Rising up.
And breathe out.
And come back.
Feet to the mat,
Then gently drop your knees side to side again.
Be secure.
And then straightening your legs out,
Walk your hands up,
Take your right foot to the mat or cross it over your leg.
Lengthen through your spine as you breathe in,
Right hand behind you.
And gently twist as you breathe out.
And you may close your eyes again.
Just feel your way to the length of your spine.
The softness of your shoulders.
Feel the breath traveling to your lower belly.
Start to feel this inner sanctuary.
Strength and ease just becoming more and more present as the practice unfolds.
Stay aware,
Stay aware to that ease that's developing.
Is from the inside out.
And then gently turn the other way,
Counter-twist,
Long spine,
Take a full breath in.
Look at that.
And then turn back to center.
Uncross that right leg if it's crossed,
Lean to the right,
Send your left leg back for a deer pose.
So you're sitting on your right hip.
Your right thigh is aligned with the edge,
Right shin at the top.
Back leg's doing the same thing.
Back leg back more is deeper and forward more is less deep.
You may use your blocker pillow now.
As he falls.
Down.
Over your right shin.
Please stay where you are.
Hello,
Oregon.
If you're not feeling it in your right boot or right hip,
Just send your left leg back more.
If you're not feeling it,
It's all the way back.
Come on top of the knee and square your hips to the front for pigeon.
Alternating posture.
And little micro-movements in your torso.
Little bit to the back,
Forward,
Right or left.
Just change where the weight is on that hip.
And you'll feel the posture difference.
So there's a lot of exploration,
Curiosity,
And just listening to what your body is creating in this moment,
In this exact moment.
To any memory of the past or any expectation of the future.
Right here,
Right now.
What would be the most certain is nourishing on itself only.
And that's what you're learning to listen to more and more.
Yourself to arrange your arms any way you like.
Gently sigh yourself down to the ground and choose to receive this posture.
Feel more at ease for a moment.
And to your belly.
When you're ready,
Very slowly start running.
South Bank.
As you come up,
Take your right hand to the right,
Lean to the right,
And very slowly bring that left leg forward through the deep.
Slowly,
Left leg forwards,
And let's bring our feet to the mat again.
And drop the knee side to side.
You can lift your heart a bit,
Just sign.
Good,
And then straighten out your right leg.
Left foot to the mat or crossed over so a little taller so low back is long mid back is long upper back is long And then left hand behind you.
May I have some water,
Please?
To let you have a blast.
Gently twist the other way,
Counter-twist,
Nice tall spine.
Take a small breath in.
In and out.
A,
Turning back.
Uncross that leg,
Cross,
Lean to the left,
Right leg's coming back for deer pose.
You're sitting on the edge of your left thigh,
Your left hip.
Okay,
Thigh is aligned with the edge,
Shin is aligned with the top.
Back leg back more is deeper,
Forward more is less deep.
Shift your weight a bit to the right and begin to fold over your left knee.
Morning.
I need to use that block.
Not feeling it into your body.
Left glute hip,
Send your right leg back.
And then if you're not feeling it,
It's all the way back.
You can soften it,
Put it into a different posture and square your hips to the front.
Wherever you are,
You can shift your weight.
So don't mind her movement.
Way forward that you can just feel and how it changes the experience of posture.
The posture feels difficult.
It's not physical pain,
But just intense sensation and emotion.
It's all good.
Into our.
.
.
Trying makes it feel different,
So try not to.
Try again.
To the world.
Peace.
To your belly and sign it out.
And very slowly,
Start rising.
Nice and slow.
Left hand eventually to the side,
Lean to the left,
Bring your right leg forward.
And then drop your knees side to side.
Slowly.
Good,
And then send your legs to the side.
Very carefully come all the way down to your belly.
All the way down to your belly.
Good,
Now bend your right knee up to your side body,
So your inner thigh,
Inner calves open round.
And up to the side.
Place your left cheek on the ground,
Arms out,
T or cactus shape.
Let the arms and shoulder blades relax,
The shoulder blades relaxing down the back.
Letting yourself settle into the ground,
Supporting your whole physical being.
You can keep your left cheek on the mat.
Before you replace your right cheek on the mat,
If that feels okay,
Just another variation.
Here,
Right cheek's on the mat.
Gently turn your left cheek back.
And exhale.
Slowly straighten out your right foot.
Bye.
Turn your right cheek to the mat.
And bend your left knee.
Up to your side body.
Arms out to T or catfish shape.
You Oh,
Yeah.
In your left leg now.
The arms,
The chest,
And the neck.
May God bless you.
You We're running out of time.
And keep that right cheek on that.
Or you may place your left cheek if that feels okay.
Your left cheeks on the earth,
Take your right cheek back and breathe out.
Straightening up your left leg.
Drawing your arms beneath your shoulders into a sphinx pose,
So your forearms are beneath your shoulders,
Your elbows are beneath your shoulders,
Or your elbows can be a bit further forward.
Gently press down into your forearms and feel the length through the back of your neck.
And relax your glutes and your thighs.
Let your lower body sink down.
Send your elbows out to the sides,
Release your forehead down.
And breathe out.
Keep your feet up to the sky,
Drop your feet side to side.
And straighten out your legs.
Bring your left arm above your head.
Take that block or pillow beside you so it's in reach.
And then slowly roll yourself all the way over onto your back.
Roll into your back.
Once you're there,
Breathe out.
Feet on the mat,
Grab that walker pillow,
Lift up your hips and slide it under your low back.
A little bit is on your glutes,
So a little lower than you might think.
That is on the glutes and your low back feels like it's on a flat ledge so it's not bending.
Face it straight.
Go ahead and take a full breath to settle down into the palm.
And then draw your right knee into your chest.
Keep your left foot on the mat.
Straighten your left leg out.
I'd like to slow down.
If you don't have a blocker pillow,
You can still do this sometimes.
And then gently breathe into your lower belly,
Beneath your belly button.
You And out.
Bend your left knee,
Foot on the mat,
Right foot down.
Exhale.
Left knee in.
Right foot on the mat or straighten out right leg.
Drawing left knee on left shoulder.
Relaxing forehead.
As you breathe and cheer.
Full breath into your belly.
See you.
This time gently pull your right knee into your chest,
Send your legs up to the sky,
Dangle your arms above your shoulders.
Breathe out.
Slowly release your feet back down.
And then bring your hands to the block or pillow,
Gently remove it,
Place your low back on the mat.
Voila!
Want to stop it?
To your well-being.
Full breath to release.
Ready?
Straighten your legs out for Shavasana.
Your hands on your belly if you'd like or take them to your sides.
And the muscles of your face relax.
Allow yourself to become effortless and stable.
Feel the space between your forehead,
Your eyebrows,
Your forehead.
Part of just expanding.
To all of you.
Resting in the peace that's present.
For so long.
It's right.
You Gently bring your awareness.
Now if you have a little bit more time If you may,
Let's spend another five minutes in Shavasana.
Or you can start bending your knees,
Rolling to the left.
Breathing in.
And slowly rise.
Two feet.
And we can take one together if you'd like.
Let's take a breath in.
Namaste.
