Hi,
Welcome.
My name is Laura.
We'll be here for gentle yoga.
Everything will be nice and easy on the floor.
You may want to use a pair of blocks,
But they're totally optional.
So set up your space,
Get ready,
And I'll meet you on the mat.
We'll begin.
In a child's pose.
So just setting up,
You can set up your child's pose however you'd like.
So I'm going to bring my knees wide.
You can keep them close together.
Do It Feels Good.
If you bring them wide,
It'll give you more of a hip stretch.
Sitting up nice and tall,
We'll take a deep breath.
And exhale as we walk the hands forward.
Extending the arms,
The fingertips out to the top of the mat,
Resting the forehead Doom.
Maybe rocking the head from side to side.
Just say to yourself.
I am breathing in.
I am breathing out.
I am breathing in.
I am breathing out.
And just taking a moment to notice how the body feels.
Your next inhale will come up.
Bringing the knees beneath the hips.
Shoulders over the wrists.
Coming into a tabletop position.
From our tabletop,
We'll bring the weight into the left palm of the hand as we inhale the right arm,
Fingertips up to the sky.
Twisted Table Exhale,
Threading it through.
Behind the left bringing the right ear,
Right shoulder down to the mat.
And breathe again and breathing out.
Just enjoying this nice shoulder stretch option here to extend the left fingertips forward maybe float the left arm back and across the body tucking the left and into the right hip crease.
I am breathing in and breathing out One more breath.
We'll bring the left hand back in front of the gaze,
Pressing the body up,
Right arm floats back up.
Towards the sky.
Exhale,
Tabletop.
Readjusting as needed.
From here,
We'll come into some cat cows by dropping the belly,
Pulling the heart through,
Tipping the tailbone up.
Looking up.
Taking a nice big inhale.
Exhale pressing rounding the spine making space between the shoulder blades Looking back,
At the news.
Tucking the tail.
Inhale,
Dropping the belly.
XORM alternating these two motions.
Spinal flexion and extension.
One more,
Each of cat and cow.
And we'll pause.
Moving to the other side for our Thread the Needle.
This time the weight comes into the right hand.
Left.
Fingertips reach up towards the sky.
Exhale,
Left arm comes behind the right,
Left ear,
Left shoulder down to the mat.
And then finding where you're comfortable.
You can absolutely stay here or stretch the right fingertips out towards the top of the mat.
That adds a shoulder stretch on the other side.
Or taking that right hand,
Crossing it behind the body,
Tucking it into the crease of the left hip.
We're breathing here.
One more breath.
Unwinding wherever you are,
Bringing the right hand in front of the gaze,
Pressing back up,
Left fingertips back up to the sky.
Excel tabletop.
Give the tail a little shake.
Readjust as needed.
From here,
We'll walk the hands towards the top of the mat,
Coming into a puppy pose,
Stretching the heart down.
Maybe the forehead touches down to the mat.
I am breathing in.
And breathing out.
From your puppy pose.
We'll begin to lift the head,
The heart up off of the mat as we shift forward,
Dropping the hips down.
To the ground,
Bringing the forearms out to the front body,
Parallel to one another,
Sphinx pose.
Little back bend here.
If this is too intense,
You can always walk the elbows away.
Just a little bit.
See if that feels better,
Or maybe bring the feet.
A little wider to make space.
From your sphinx pose,
Focusing on the right side.
Arm we're going to twist or turn the right fingertips towards the left arm so the arms are perpendicular to one another and then rolling over onto the right side for a side sphinx.
From your side sphinx.
We're just going to drop that side body down.
Let it sink down towards the mat.
For a natural side body stretch.
Taking a couple breaths here.
If you would like to intensify the stretch,
You can always come on up to the palm of the hand for a side seal.
See how you're doing,
How you're feeling.
Do what feels comfortable.
And when you're ready,
We'll roll back down or over onto our bellies back into our swings pose.
Maybe drop the head,
Let it hang heavy,
Give it a little shake.
Releasing any tension there.
Bringing the head back up.
Let's take a look to the right.
And a little look.
See you tomorrow.
Back to center moving to our sphinx pose side sphinx on the other side so this time we're going to rotate the left fingertips towards the right forearm.
Rolling over onto our left side.
Dropping the side body.
Coming into our passive side stretch.
Remembering that you can come up onto the hand if you'd like to intensify that stretch.
One more breath.
And we'll come on back around.
Sphinx puzzles.
Pausing here for a breath or two.
I am breathing in.
I am breathing out.
Bringing the hands beneath the shoulders,
We'll press on back up.
Tabletop.
And when you're ready.
We'll bring the right foot through.
Right between the hands.
This is where you could use your block.
Just to give yourself a little bit more height.
To bring the foot through.
We're coming into a low lunge.
And if you need,
That leg can always swing around and come through.
Do what feels comfortable here.
I'll meet you in a low lunge with the knee down.
We're feeling a nice stretch here in the left hip flexor area.
Feels good if you've been sitting a lot during the day.
Nice stretch.
From our low lunge,
We'll begin to extend the left leg,
Shining the toes towards the sky.
Sending the hips back towards the left heel.
Half splits or half hanuman?
Keeping a nice gentle bend in the knee of the right leg.
Bring it forward.
Low lunge.
Maybe just sink the hips a little deeper.
Have fun,
Everyone.
No lunch.
Very nice.
Right knee comes back.
Ender the right hand.
Give the hips a little shakeity shakeity shake.
And we'll move to the other side.
Left foot comes through or swings around.
Between the hands.
Or taking our low lunge on this side.
Always noticing if one side tool is different than the other.
Sending the hips back.
Have fun,
Everyone!
I love all lines.
Have fun,
Everyone.
And back to our lunge,
Sending the left leg.
Me back under.
The laptop.
From here,
We're going to come on down to a seat.
By shifting the hips off to one side or the other.
From here,
We'll bring the soles of the feet together.
Holding on to the ankles or the feet.
Maybe even the shins.
Sitting up nice and tall.
Readjusting the feet to wherever it feels good,
Noticing that the closer the heels are to the body,
The deeper the stretch.
So go to where it feels comfortable for you.
We'll be here for a few rounds of breath.
Flowey.
Gravity to take the knees closer to the ground.
A sweet breathe.
Once you settle in here and feel good,
We're going to turn this into a little flow.
So coming up high onto the sits bones.
Nice straight back.
Will hinge forward.
Round the spine,
Drop the head and roll up.
Couple more like that.
Hinge from the hips,
Nice long spine.
Just go to where you feel a little bit of resistance.
Round.
Roll back.
Couple like this.
At your own pace.
And still one more.
Once you arrive at the top,
We'll pause here for a moment.
I am breathing in.
And breathing out.
Once you get here,
We're going to take all that backwards.
So around the spine.
Dive forward,
Lengthen and rise.
Round the spine.
Dive forward lengthen and wrap Couple more like that.
Round forward.
Lengthen and rise.
Round dive forward LinkedIn and Reddit.
Let's do one more.
Alright.
From here,
We're gonna bring the palms of the hands to the outer edges of the legs.
Just gently guide the legs back up.
And extend the knees.
Coming into staff pose.
Sitting up tall here,
Crown of the head reaches towards the sky.
You can keep a nice gentle bend in the knees.
We'll take a nice deep breath from here.
And hinge forward.
Spilling all over the place.
Coming back up when you're ready,
Staff pose.
From here,
We'll bend the right knee.
Bringing the left hand to wrap around the right ankle.
We're going to come into cradling the baby.
So there's a couple ways you can do this.
You can hold the right foot with the left hand.
Bring the right hand just above the right knee and rock back and forth.
And this is good.
Little hip mobility here.
This left leg can stay straight or you can bend it.
However,
Can actually work.
Give it a big bend if that feels better.
Whatever feels comfortable.
Another option for this is to take this right arm through the triangle here you've created with your arm and leg.
And wrap it around.
So right arm's wrapped under and around.
The right shin.
Left hand can just rest on the outer edge of the right foot.
And rock your baby like this.
Perfect.
Placing the right foot down onto the ground.
We'll extend the right leg out long,
Moving to the other side,
Bending the left leg.
Reaching for the left foot with the right hand,
We'll rock our baby.
On the other side.
Finding what feels comfortable.
Very good.
When you're ready,
We'll place that left foot down onto the ground,
This time bending both knees,
Planting the hands behind the seat with the fingers reaching outward at a 45 degree angle.
I like to call this sitting at the beach.
Feet are.
A little bit wider than hips width distance apart and we'll just knock the knees off from side to side.
And pausing.
Once you get back up to the top.
From here,
We'll make our way down slowly onto our back.
The arms are draped by the side.
The knees are bent.
Feet are about hips width distance apart.
We're just going to drop the knees over to the right.
A couple different things you can do with the hands.
You can stack them on the left hip or the top hip.
Bring them out to a T,
Maybe send the gaze over to the opposite side.
See how you're feeling.
I am breathing in.
I am breathing out.
One more breath and on your next inhale drawing the knees back up to center readjusting the hips and dropping the knees off to the other side.
On your next inhale,
Bringing the knees back up to center.
Sending the legs out long,
Floating the arms up overhead.
Reaching in opposite directions.
Nice big good morning stretch.
Releasing the stretch keeping the arms up overhead we'll bring the legs out wide And we'll bring the arms out to a V,
Stretching out.
Why taking up space,
Coming in to starfish.
Breathing here.
Checking back in with the body.
Noticing how you feel Maybe just a little bit.
Lighter.
A little bit more at ease.
This is a nice passive posture.
We're not doing much here,
But you can really feel a good stretch there.
And the shoulders,
The chest area.
Take a big inhale.
Feeling the belly up with breath.
And as you exhale,
Draw the knees in.
Towards the chest.
Give them a great big squeeze.
Maybe rock from side to side.
Coming to stillness.
Taking one last final,
Giant breath.
Maybe the biggest breath you've had all day long.
Exhale everything out as we extend the legs coming into our final resting.
Shavasana.
Draping the arms by the body with the palms facing up.
Allowing the feet to splay to either side.
Coming into total relaxation.
Maybe closing down the eyes.
Giving every muscle that's left gripping or tensing,
Just permission to relax.
And melted to the yoga mat.
We'll be here for a few moments.
Reflecting on our yoga practice.
Deepening the breath.
Just being here in this present moment.
You can stay here as long as you'd like.
At home.
Or join me by.
.
.
Bringing any subtle movements back.
To the body,
Maybe wiggling the fingers and the toes.
Maybe rocking the head from side to side.
Maybe bending one knee or floating the opposite arm.
Up overhead.
Rolling over.
Onto one side or the other coming into this pose of the sleeping child.
Pausing here for a breath or two.
Before pressing.
Back up.
To a seated position.
Resting the hands in the lap.
Or joining me by bringing hands to heart center.
Thank you so much for practicing with me.
May you be happy.
May you be healthy and may you be well.
Namaste.
