Welcome.
For this Yin practice today,
You're invited to find any props,
Blankets,
Pillows,
Blocks,
Holsters,
Chairs that would support you for today's practice.
Inviting a creative mind and an intuitive mind to dive deeply and explore the infinite melt within each posture.
So moving slowly into a comfortable and supported seated posture.
Maybe want to land there,
Allowing the eyes to relax,
Perhaps by softening or lowering the gaze or closing the eyes if that feels of service for you.
Go ahead and take a slow breath,
Filling up through the belly as you inhale here.
And as you exhale,
Release it through the mouth.
Go ahead and try that again.
Take breath in through the nose,
Filling up through the belly up into heart space.
And exhale softly and slowly out through the mouth,
Making that ocean wave sound.
Just taking this moment to notice and explore what it feels like to not be looking at a screen or not be pulled in different directions through emails,
Text messages,
Through families,
Phone calls,
Whatever it might be.
We are gifting ourselves this time to dive deeply inward so that we can show up fully and present for those that we need and those that need us.
And even if thinking of those distractions seem to overwhelm you in any way,
Go ahead and take that nourishing breath in through the nose.
Inhale out through your mouth,
Landing in your body.
I closed my eyes to look inward and found a universe waiting to be explored.
Young play blue.
Start by tuning into that breath,
Noticing the small nuances of it,
Just of the natural breath as it travels in,
Noticing where it expands and opens and creates space.
And as you exhale,
Feeling that relief and release,
The softening,
The melting,
The letting go,
The settling and beginning in,
That cycle,
Feeling the full breath in and following that full breath out,
Savoring each time as it travels in and each time it travels out.
Giving your body and mind this space to land,
This space to really just be here.
Go ahead and just gently begin to drop the chin towards the heart space,
Feeling the weight of the head.
Can you allow the weight of the head to soften anymore?
Can you allow the teeth to unclench?
Here,
I explore.
Go ahead and slowly start to draw the head back up to neutral,
Maybe gently turning the chin up towards the sky.
And let's bring your palms right back behind our hips,
Just reaching the heart up,
Pressing into palms,
Lifting the heart,
Maybe even hips gently lift off the mat.
Maybe the head falls back.
Slowly coming back to neutral,
Rolling the shoulders up by the ears and allowing them to slide down the back.
Doing this a few more times,
Opening up through the heart space.
Go ahead and bring them back to neutral.
Just go ahead and meet up in tabletop,
Taking your time savoring the transitions and noticing where in your body might need some space and breath.
Once you're in hands and knees tabletop,
Just go ahead and sway the hips side to side.
Arcing open through the ribs.
Go ahead and tuck the toes under.
Let's find a downward facing dog.
Tucking the toes,
Lifting the hips,
Pressing into your palms and then bring your feet nice and wide.
Wide like a downward dog.
Allow the head to hang.
Take a slow breath in through the nose,
Exhale,
Sigh out.
See your hips sway side to side here.
Maybe you pedal the feet bending into one knee than the other.
Only shifting forward,
Moving back up in tabletop.
Go ahead and sit back on the heels but bring the knees wide like the hips,
Perhaps even wider if that feels okay.
And if this is a pose that feels like you need support,
You might sit on a bolster or a blanket or you might rest a blanket in between your hips and heels.
And so we're going to try out a stretch for our ankles here in this pose.
So we're going to plant down our left palm right beside our left hip,
Maybe just out about a foot.
As we lean into that left palm and left shin and leg,
We're going to start to lift the right knee and place your right palm right on top of that right knee.
And so our toes are still on the mat,
The tops of the toes on the right side,
But we're lifting that foot off the mat,
The top of the foot.
The toes kind of curl down and on top of the mat.
Stretching out through the front side of the right ankle.
Go ahead and gently,
Slowly put the right knee down and then bringing the right hand by the right hip,
Leaning into the right hand and hip.
Take the left hand to the left knee and start to pick the left knee up off the mat.
So maybe top of the foot is still on the mat or maybe just the tops of the left toes are on the mat.
Begin with the stretch through the front side of the left foot.
Go ahead and gently set the left knee down.
Go ahead and bring the hands back into tabletop.
Tuck the toes under this time and sit back on the heels.
Getting a counter stretch through the fascia,
Through our bottoms of our feet.
This feels like too much to take the hands up on the thighs,
Then leaving the palms down on the mat.
Here's another pose where you could put a blanket in between your hips and heels as well for support.
Breathing in,
Creating space as you exhale.
Relaxing shoulders.
That's your job.
ATA O'CHELE Go ahead and gently walk your hands forward.
Untuck the toes tabletop.
Maybe just swaying the hips side to side.
Let's go ahead and find some cat and cow just for a few.
Lifting the heart,
Dropping the belly,
Lifting the chin.
Inhale.
And as you exhale,
Press through the palms.
Draw a belly button in towards the spine,
Rounding through the upper back as head melts and hangs.
Do this just a few times at your own pace,
Savoring these transitions.
If somewhere feels sticky,
Note that.
Breathe into that space.
Maybe hold it.
Go ahead and come back to neutral.
Maybe just pick up your right foot and roll that ankle around in one direction.
Maybe the other direction.
And setting that foot down,
Changing sides over to the left foot.
Roll it around.
Roll the ankle.
Changing directions.
And then go ahead and drop that foot tabletop into child's pose.
Sink the hips.
Head weight melts down.
Arms can be out in front or reaching back behind you.
You might use a prop underneath you to rest down on.
Knees might be closer together or far apart.
Allow your arms to be soft here.
So maybe a bend in the elbows.
Looking inward,
What do you notice?
There's so much happening when we really stop to look.
There's so much going on.
Tune in.
And where are you feeling sensations?
And is there space where you could adjust or sink deeper?
Yes.
Hm.
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