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 arms to your belly Never so slowly,
You're just beginning the process.
Dropping your awareness down to the rise and fall.
For and something.
As you settle down more into the support of the ground beneath you.
Start deepening your breath into your heart.
Signing out.
Continuing with that breath.
Disallowing any energy,
Mental,
Emotionally,
Physically.
It feels a little bit tense or chaotic.
It's okay.
Visualize all of that surrounding you.
Thank you.
Tornado like you are in the inside.
Center.
It's very still.
Very strong.
That energy that's spinning around is just starting to get further and further away.
To start to distance yourself.
Just feel this center.
Of strength.
Peace and ground.
With your breath.
Be naturally.
Into your palms,
More into your palms.
Take a small breath.
Inside.
Gently bend your knees,
Drawing your legs into your chest.
Hold your legs and your shoulders.
Knee gently rock side to side.
You feel this deep release into your lower back,
Your glutes,
And your hips.
That hamstrings all.
Working with both sides of the exhale breath.
Anytime you feel energy just in the throat of the chest and it's starting to constrict the flow of air,
It's just on its way out.
So just notice that gently sigh.
Allow that channel to open back up again to release.
Thank you.
We're a deep breath.
Thank you.
And gently release your feet down to the mat.
Take your arms to a cactus shape inside the body.
This gentle opening through your chest.
As you settle down to the earth,
Just recognize you're always.
.
.
The earth,
By me,
By the energy of everyone that's present here and doing the practice.
Through that space you can.
Yourself,
Surrender,
Fire and try.
And through that process,
Your heart's opening to deeper receptivity.
And slowly start to drop.
Thank you.
Massaging on that back,
Feeling cold one side or the other.
Allow yourself to slow down so you can hear.
Slow you down.
Thank you.
I mean it's done.
Walk your feet together.
Let your knees fall out into butterfly shape.
Your thighs and your glutes relax.
Thank you.
Legs may tighten up again,
Soften,
Just exhale again,
A little deeper,
Softening,
So through the effortlessness,
The posture deepens itself all at a time.
Your gravity,
Time,
And the impulse in your body.
It just wants to let go.
Just wants to relax and let go.
Just recognizing there's nothing to do.
Thank you.
Posture,
But relax.
We will see you.
I have to give me your breath to your belly.
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.
Tailbones flat on the earth.
And then slide your hands to your lower belly.
Thank you.
Thank you.
Drop your knees side to side all the time.
Straighten out your light.
Take your arms up.
Stretch your body.
Breathe in.
And exhale.
Benjamin.
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 a 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.
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.
Be easier to fold from your nose.
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 side.
In this position of surrender,
You're folding forward.
As in the eye,
You're just currently in the inner self.
Through this,
There's 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,
Because the company already works.
The mind is just releasing into the peace,
Into the arms.
Um,
No.
Kindness and compassion.
Holding awareness either on your breath or sensation or music.
Thank you.
Fluctuations of emotion,
Of energy.
It's from a space of kindness.
As all of it moves,
Our blood has deeply detoxified healing.
We did practice.
The time gets hard to bring you to science.
Choose to lay yourself.
Soften over.
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.
Hands come back.
Feet to the mat,
And then gently drop your knees side to side again.
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 break out.
And you may close your eyes again.
Just feel your way into the length of your spine.
Softness of your shoulders.
Feel the breath traveling to your lower belly.
And start to feel this inner sanctuary.
Strengthening,
It's just becoming more and more present as the practice unfolds.
Stay aware and stay alert of that ease is developing.
Was from the inside out.
And gently turn the other way.
Counter twist.
Long spine.
Take a full breath in.
Thank you.
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 at the edge,
Right shin at the top.
Back leg's doing the same thing.
Back leg back more is deeper.
Forward core is less deep.
You may use your water pillow now.
This is cool.
Down.
Over your right shin.
Please sing their chorus.
Thank you.
If you're not feeling it into your right hip,
Just send your left leg back.
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 a pinch.
Alternative Foster.
And little micro movements in your torso.
A little bit to the back,
Forward,
Right,
Or back.
And just change where the weight is on that hip.
And you'll feel the posture.
So there's a lot of exploration,
Curiosity,
And just listening to what your body is craving in this moment,
This exact moment.
Without any memory of the past or any expectation of the future.
Right here,
Right now.
What would be the most serving and nourishing for itself?
And that's what you're learning to listen to more and more.
To arrange your arms any way you like.
Just gently sigh yourself down to the ground and choose to receive this posture.
Feel more different.
To your belly.
When you're ready,
Very slowly start.
Thank you.
As you come up,
Take your right hand to the right,
Lean to the right,
And very slowly bring that left leg forward.
Slowly left leg forwards and let's bring our feet to the mat again.
And drop the knee side to side.
Lift your heart a bit.
Just sigh.
Good.
Then you'll straighten out your right leg.
Left foot to the mat,
Forward cross over,
So a little taller,
So low back is long,
Mid back is long,
Upper back is long.
And then left hand behind you.
Thank you.
Thank you.
Gently twist the other way,
Counter-twist,
Nice tall spine.
Take a full breath 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 then you can fold over your left.
Thank you.
And you can use that block.
Not feeling it into your.
.
.
Left blue tip.
Set your right leg back.
And if you're not feeling it,
It's all the way back.
You can put the top of the knee into a pigeon or some different posture and square your hips in front.
Wherever you are,
You can shift your weight.
Sit on the microphone again.
Right forward that you can just feel and how it changes the experience of posture.
The posture is difficult,
And it's not physical pain,
But just intense sensation and emotional.
All good.
Sure.
And trying makes it feel difficult.
So you try that.
Try again.
Thank you.
To the lead side of the door.
And very slowly survive.
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 this 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 on the ground.
And up to the side.
Place your left cheek on the ground,
Arms up to T or cactus shape.
Let the arms and shoulder blades relax,
The shoulder blades relaxing down the back.
Yourself settled to the ground,
Supporting your physical body.
You can keep your left cheek on the mat.
Or you may place your right cheek on that.
That feels okay.
Just another variation.
Your right cheeks on the mat,
Gently turn your left cheek back.
And exhale.
Slowly straighten out your right foot.
Thank you.
Turn your right cheek to the mat.
And bend your left knee.
Up to your side body.
Runs out to tea or can have to shoot.
Thank you.
Inner left leg now.
The arms and chest and the neck.
We close your eyes.
Bye.
Thank you.
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.
Draw 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.
Your bodies 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.
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 into your back.
Roll into your back.
Once you're there,
Breathe out.
Feet on the mat.
Grab that blocker 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.
If it is on the glutes and your low back feels like it's on a flat ledge,
So it's not bending.
Place it straight.
Good,
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 or you can straighten your left leg out.
Like to heal them.
If you don't have a block or pillow,
You can still do this.
And then gently breathe and you cheer over your belly beneath your belly button.
Bye.
And out.
Bend your left knee,
Foot on the mat,
Right foot down.
Thank you.
Left knee in.
Right foot on the mat or straighten out right leg.
Drawing left knee on the shoulder.
Relaxing forehead.
See,
Breathe,
And cheer.
Full breath into your belly.
To.
.
.
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 blocker pillow.
Gently remove it.
Place your low back on the mat.
Flat.
Thank you.
To your love.
Full breath to the lead.
Ready,
Straighten your legs out for shavasana.
Your hands and your belly if you'd like or take them to your sides.
And some less loss of your face.
Relax.
Allow yourself to become effortless when you're getting stable.
Feel the space into your forehead,
Your eyebrows,
Your forehead.
Part of just expanding.
I need to know all of you.
Resting with peace that's present.
Is receiving.
Thank you.
Thank you.
Gently open your awareness to you.
Now if you have a little bit more time,
You may spend another five minutes in Shavasana.
Or you can start bending your knees,
Rolling to a bend.
Breathing in.
Slowly rise.
Two feet.
And we can take one ohm together if you'd like.
Just take a breath in.
Namaste.
