Lying Down Yoga Sequence

This is a guided lying down yoga sequnce, an invitation to practice listening to the language of sensation inside your body, within your own range of movement. A gentle guided practice to reduce stress & aggitation.

Transcript

Welcoming yourself to the lying down yoga practice.

Finding a place where you won't be interrupted as you practice on either your yoga mat or a folded blanket.

So lying down when you're ready with the back supported with the floor you might need extra blanket under the head or a small pillow having the legs bent feet flat on the floor.

And take a moment to tune in to how you're feeling in this moment.

Every time that you practice yoga the body is different,

The mind and the heart.

So a way of tuning in might be to place one hand on the belly and one hand on the chest.

Feeling the natural rise and fall of the breath.

So with the in breath belly expands,

Lungs expand,

Ribcage.

And with the out breath,

The more active part of the breath,

Belly draws back to the spine,

Diaphragm moves up under the lungs releasing the air.

Being aware of this natural filling up and emptying,

Expansion with the in breath,

Allowing with the out breath,

Receiving the in breath,

Releasing the out breath,

Breathing in and out through the nose unless the nose is blocked.

Paying attention to how the body feels,

How the breath feels.

So remembering it's always an invitation to practice.

I'll invite you to do some movement together.

However if anything doesn't feel okay for your body it's okay to modify any of the movements.

You can always come back to stillness to this position here and breathe.

And perhaps even visualizing in the mind that you're doing the movements.

And the breath is always a guide as we practice together.

You're finding the breath is labored or it's hard to breathe.

It can sometimes be the body letting you know that perhaps there's forcing or striving.

So the natural breath can be a lovely guide to guide you as we practice the yoga together.

Can you bring the attitudes of mindfulness to your practice?

Patience,

Non-striving,

Non-judgment,

Beginner's mind,

Kindness,

Allowing or accepting where your body is in this moment.

So releasing the hands and we're going to do a pelvic rock.

So we gently rock the pelvis.

We're not lifting it up off the floor at this stage.

So notice what happens when you tuck the tail.

Maybe sensing the lower back pressing into the blanket or mat.

And then if you rock the pelvis forward pubic bone points down.

There may be a sense of slight arch through the lumbar spine which is the lower back.

And now tucking the tail,

Lower back flattens into the floor and point pubic bone down.

So the word yoga means union.

We're joining the breath with the movement.

So continue this movement and maybe as you tuck the tail,

This is the more active part,

Belly draws back to the spine.

And as you inhale the spine opens.

So this is where the in-breath can take place.

So breathing in,

Opening,

Exhale,

Tuck,

Inhale,

Opening.

So gently joining this movement with the breath.

Notice the sensations that arise in the body particularly through pelvic region,

The spine.

You may sense this movement from the tail to the crown of the head.

And pause noticing the residue of the movement.

Maybe warmth,

Tingling through the back.

Sense of aliveness through the spine or an awareness of the internal organs.

Lifting both feet,

Hands on the knees,

Knees wide.

And making small circles with the knees.

Beginning with small circles and if it's right for you gradually increasing your range of movement.

And sensing left and right sides through both hips.

Perhaps also being aware of this gentle rocking movement through the pelvis.

Turning the knees back the other way.

Being curious about the left and right sides of the body.

Softening the feet down,

Releasing the hands,

Pausing,

Noticing both hips and legs.

Hands on the waist now and slowly turning the head side to side.

Always being really gentle with the neck.

And as the head turns slowly,

Sensing that transition of weight through the back of the skull.

Any sensations you might be feeling through the throat,

Neck,

Upper back and shoulder area.

Head back to center,

Arms long.

Coming back to stillness,

Being with the breath,

Sensing the body.

And now gently dropping both knees to the right.

Just a small way,

Bringing the knees to center and then dropping knees to the left.

You might like to take the arms out wide from the shoulders,

Palms facing down.

So the feet are still hip distance.

Left knee softens toward the right ankle.

Inhale,

Right knee softens towards left ankle.

Really looking after your knees.

It's important not to strain joints in the body.

Feeling perhaps gentle twist through the lower back and an opening through the side waist.

You might be aware that the head naturally turns in the opposite direction to the knees.

Slowly warming up the body.

Coming back to center,

Bringing the arms long beside you,

Palms facing down.

Pressing into the left foot,

Keeping the left leg bent,

Tall with the right leg and circling the foot.

Notice how your awareness moves to the right ankle and foot.

You might like to practice with the eyes closed so the awareness stays grounded inside the body.

And now turning the foot the other way.

Being aware of the ankle joint.

And now pointing the foot,

Drawing the foot back.

Pointing,

Drawing the toes back towards the shin.

So the sensations change now.

Perhaps feeling something in the calf muscle.

Keeping the foot active.

Inhale,

Exhale lower the leg,

Hovering above the floor.

Inhale tall,

Exhale.

Moving up and down with your breath.

Bending the right leg,

Hands around the right shin,

Drawing the thigh gently towards the belly.

Sensing the right hip,

Buttock.

If it feels okay you might like to lengthen the left leg long along the floor.

And do the sensations change as you breathe in and out through the nose.

Placing the right foot on the mat now,

Tall with the left leg.

So the legs pointing up towards the ceiling and rotating the left ankle now.

Turning the foot in the opposite direction.

Pointing,

Drawing the toes back.

Notice how the sensations change to the calf muscle back of the leg.

Keeping the foot active.

Inhale,

Exhale lowering,

Hovering the foot and leg above the floor.

Inhale tall.

Gently moving up and down with your breath.

Notice how the belly supports the leg.

Bending the left leg,

Hands around the left shin,

Drawing the thigh towards the belly.

Breathing here.

Really being present to the left hip,

Lower back.

And if it's okay for you extending the right leg long.

And notice if the sensations change,

The in-breath and the out-breath.

Bending both legs again,

Feet flat on the floor,

Palms facing down beside you.

We're going to do a pelvic lift.

So pressing both feet and hands into the mat with your next in-breath,

Lifting the pelvis off the floor,

Chin down.

Exhale,

Roll the spine all the way down to the support of the floor.

Take a resting breath here.

With your next in-breath coming up,

Pressing evenly into the feet,

Opening through the belly and chest.

Exhale,

Roll the spine gently to the support of the floor.

Continuing this movement with your breath.

Notice how it feels to come out of the pose with the out-breath.

And if it feels right for you,

You might like to pause and hold the pelvic lift for a few breaths.

Notice the strength and work through the legs.

Coming out gently,

Releasing.

Notice how that feels as the body surrenders down to the earth.

Lifting both feet,

Hands on the knees.

Inhale,

Arms long.

Exhale,

Bending the elbows,

Drawing the thighs towards the belly.

So this gentle extension with the arms.

Exhale,

Bend the elbows,

Draw the thighs to the belly,

Just to release the back.

Hugging the thighs in,

Hands around the shins and rocking now from side to side,

Feeling that transition of weight through the left and right sides of the back.

Rolling off to the side,

Coming over onto the hands and knees.

So you might need some extra support under the knees or a folded blanket under the heel of the hand.

Spreading the fingers,

Hands under the shoulders,

Knees under the hips.

And gently moving the ribcage around in a circular motion,

As if you're tracing the inside of a hula hoop.

Being aware of the spine,

Internal organs.

When you're ready,

Going back the other way.

Coming back to a neutral spine,

Notice your breathing.

Inhale,

Exhale,

Tuck the tail chin in,

Lifting up between the shoulder blades,

Back of the neck long.

Inhale,

Opening through the spine,

Gazing forward with the eyes.

Exhale,

Tuck into cat pose.

Inhale,

Opening,

Elbows soft,

No strain through the neck.

So moving gently with your breath.

And now staying in cat pose,

Curl the toes and gently rocking from the hands back into the heels and then forward.

So gentle forward and back movement.

You might be aware of stretching under the shoulder blades.

And if it feels okay,

Flatten the feet,

Knees wide,

Sink the hips back,

Perhaps coming onto forearms to begin with,

Checking in with your knees.

Staying here or sinking the hips back further,

You might fold one hand on top of the other to rest the forehead.

Really being present with the sensations through the groins,

Lower back,

Shoulder area,

And noticing the movement of the breath.

Coming back onto the hands and knees,

Extending the right leg long and the left fingertips forward,

Fingertips on the floor.

So a little bit of strength,

You may stay here with the fingertips and the toe on the floor for support.

If you'd like to work a little bit deeper,

Extending the right leg,

So lifting the foot off the floor,

Leg in line with the pelvis,

And the left arm can extend in line with the shoulder palm facing in.

Looking down at the mat and drawing the belly back to the spine to support through your abdominal area and breathing.

Chin in,

Back of the neck long.

Notice the concentration it needs with the balance,

Spreading the fingers on the right hand,

Grouping with the fingertips,

And releasing hand and knee down,

Tucking tail,

Going back into cat pose.

Chin in,

Back of the neck long.

Coming back to a neutral spine,

Extending the left leg long,

Right fingertips forward.

Either staying here with the support,

With the fingers on the floor and the toe,

Or extending the left leg in line with the pelvis,

Right arm extends in line with the shoulder palm facing in.

Looking down at the mat,

Drawing the belly back to the spine and breathing.

And releasing,

Knees together,

Ankles together,

Coming back into child's pose.

So you might like to make a fist with the hands,

One fist on top of the other for the forward to rest on.

However if you have range of movement and the arms can go long towards the feet,

And the head can rest down on the floor.

Being aware of the movement of the breath through the torso,

Through the ribcage,

Front,

Sides and back.

Expansion as you breathe in,

Belly draws back to the spine as you breathe out.

If your knees are okay you might gently rock from side to side,

Feeling that transition of weight through the forehead,

Through the hip area.

Coming forward now and lying on the belly,

Having the arms long and turning the head off to one side.

If it's not okay for you to do that,

Fold the hands and place the head on the folded hands with the neck in a neutral position.

Otherwise turning the head off to the side,

Having side of the face on the mat or the cheek,

Feeling the breath through the belly and the chest.

Turning the head the other way can feel quite comforting lying on the belly,

Calming for the nervous system.

Directly sensing the expansion of the belly into the floor and the chest.

Coming back to center now with the forehead,

Placing the forearms on the floor.

So the elbows are under the shoulders,

Hands are spread,

Forearms are on the floor and lifting the torso gently,

Keeping the lower ribs on the floor,

We're going into a slight baby back bend.

So breathing in and as you breathe out,

Looking over the right shoulder,

Inhale looking forward,

Exhale chin down,

Gently looking over the left shoulder,

Inhale forward,

Exhale this gentle movement and really sensing how the sensations change down through the sides of each sides of your back.

And then lying down,

Forward on the floor,

Extending the arms forward,

Palms facing down.

Inhale,

Extend through the left leg,

Right arm,

Palm facing in,

Exhale softening the leg and the arm back down to the floor.

Inhale,

Left arm,

Right leg,

Exhale softening down.

Continuing with your breath,

Being kind with your back,

Listening to the sensations of your body as we practice together.

Strengthening the back whilst the belly is supported,

Keeping the chin down,

Back of the neck long and now placing hands under the shoulders,

Pressing all the way back,

Big toes touching,

Knees wide,

Sink the hips back and stretching the arms forward if that's okay for you.

If you need any support under the head,

Folding the hands one on top of the other.

Gently coming back up and lying back down on the mat.

Notice how it feels to transition back to lying on the back,

Knees bent.

Drawing the right thigh into the chest,

Left leg long,

We're going to do a spinal twist.

So left hand on right knee,

Right arm comes wide from the shoulder,

Breathing in and as you breathe out,

Draw the right knee across to the left shoulder and look along the right arm,

Twisting and breathing.

Notice how the body feels when the spine is in a twist position.

Is it easier or harder to breathe?

Notice the movement of the breath and also sensing how the internal organs are given a squeeze and noticing the sensations through the right buttock,

Hip area.

Releasing right leg long,

Drawing the left thigh up,

Hands around the shin,

Noticing the left hip.

If it's right for you,

Right hand on left knee,

Left arm wide,

Inhale,

Exhale,

Gently drawing the left knee across the body towards the right shoulder,

Looking along the left arm.

Being aware of the breath,

The spine,

The internal organs and the left body can be a hip.

Releasing,

Bringing the soles of the feet together,

Knees wide,

Palms facing up,

Arms coming out from the shoulders,

Arms resting on the floor,

Eyes closed,

Sensing the opening through the groins and notice how you're feeling now through the back of the body,

Points of contact,

Sides of the body and the front of the body.

Drawing the knees in,

Pressing into the left foot,

Left leg bent,

Right leg tall and reaching up towards the calf muscle,

Feeling that stretch through the back of the right thigh,

Hamstring area,

Breathing in and as you breathe out maybe bending the elbows,

Gently lifting the head towards the knee,

Looking after your neck and release,

Bending the leg,

Notice how it feels to come out of the pose.

Tall with the left leg now,

Both hands either reaching for the back of the thigh or the calf,

You might like to lift the head off the floor,

Stretching and strength at the same time and release,

Both legs long as if you're pressing the soles of the feet against a wall and inhale tall with both arms,

Stretching through the whole of the body now,

Legs active,

Arms active and releasing,

Lying on the floor surrendering down to the earth.

We might like to bend the knees and this time have knees together,

Feet wide,

Just to support the lower back,

Eyes closed,

Face soft,

Arms can be facing up or down and once again placing one hand on the belly,

One hand on the heart,

Tuning in with how you're feeling at the end of your practice,

The lying down yoga sequence,

Coming home to the body breathing in this moment,

Sensing the envelope of the skin and the life force of the breath moving inside the body,

Offering yourself some gratitude for taking this time to practice,

Working with the body,

Mind and heart,

The in-breath receiving energy or prana from the practice and the out-breath letting go of anything that doesn't serve you anymore.

So if you'd like to stay longer covering the body with a blanket,

You might like to elevate the legs on a couch,

Covering the eyes with an eye pillow,

Allowing the body to be still for perhaps 12 to 15 minutes if time allows for that,

Otherwise five minutes lying still and being present to the residue of the practice,

Coming out of the stillness when you're ready,

Listening to your body,

Moment to moment awareness.

Reviews

This was wonderful to do in bed waking up this morning. Thank you for this beautiful practice.

Perfect wind down for me. Recentering after a mentally stressful day.

that was incredible …. it was relaxing and energetic as well
thank you

Very nice. Thank you for offering this lovely practice which left me both refreshed and relaxed. I felt as if I had been far, far away for a long time when I got up from my mat and moved into my day🤗🙏🌠

Hello beautiful 🌺🌼🌺🌼Thank you so much for the wonderful yoga session 🌼☀️I’m feeling sunny and relaxed ☀️be well
🙏Namaste

Very calming for my system. [to a degree that surprised and pleased me :-). ]. Namaste.

Awesome just back on da mat after a wee break so this gentle stretch was amazing 🧘‍♀️🕉🧘‍♂️

Beautiful session for kindly waking up body and spirit for the day.

This was lovely. I’ve been having issues with my sinuses and experiencing dizziness. This helped me connect with yoga in a safe, calming way without jarring my symptoms. Thank you.

Lovely and gentle. Just what I needed. Thank you. 🙏🏼

Wonderful...thank you

Soo good , loved it thank you

Thank you! Nice variation on my usual MBSR yoga sequence.

Lovely guidance and lovely voice! Thank you! Namaste 💕🙏

I really love this practice. So gentle and restorative, yet very deep. I come back to it time after time. Thank you Lisa. 🙏🏻⭕️💖

Perfect evening wind down. Thank you.

Helped me slow down, felt an opening in my chest, a sense of calm, warmth and tingling in my muscles and relaxed all over by the end. Just lovely. Thx Lisa 🙏🏻

Very clear and centred teaching. A delight to practice this session, especially at the end of the day. Namaste

Love this! I am traveling and this is a perfect, easy to follow yoga practice, perfect to start the day. I have bookmarked it. Thank you! ✨💫✨💫

Lovely! Beautiful direction and gentle movement! Perfect for someone just starting out! Thank you!