Lying Down Yoga Sequence To Support Breathing And Letting Go

This short guided lying down sequence is designed to support the body through gravity and gentle movement. Some phrases have been incorporated to settle the mind and lean into sensation and breathing. Gravity is your friend, the earth is a great support for yoga, letting go and reducing stress. Strong emotions can build tension in the body, so I hope you can enjoy moving mindfully and slowing down your breathing. Thank you for practicing with me today.

Transcript

The mind, You can always take rests. Only doing what feels comfortable for your body. You know your body better than anybody else. So just begin by rocking your pelvis. So you can point pubic bone down and there's a little arch through the lumbar spine. And then gently tucking. So I have a yoga blanket underneath my back, Another folded blanket underneath the head. Inhale, Extension through the spine, Belly is long. Exhale, Tucking the tail, Lower back flattens into the blanket. Bringing your hands to the waist and slowly turning your head side to side. Depending on your neck you might have a little bit of an arc, Almost like you look up slightly, Creating a little bit of space around the neck. Coming back and lifting the toes, Hands on the knees, Gentle little circles, They can be small or large. Taking your mind inside the body. And feeling the different sensations through the left and right sides of your body. And then turning your knees back the other way. Bringing the feet down, Feet hip distance, Take your arms wide and just gently rocking your knees to one side and the head looks in the opposite direction. Inhale, Knees point up. Exhale, Knees drop to the other side and the head turns. So feel this gentle rhythm. Palms can be up or down, Whatever feels more comfy for your shoulders. Going back, Bringing the arms along, Tall with your right leg, Circling through the ankle. If that's a little bit strong, Bend the knee and hold on to the back of the leg. That's okay as well. If it's okay. Turning the ankle in one direction. And then back in the opposite direction. And now pulsing the leg up and down, Inhale tall, Exhale hover. Inhale tall, Exhale hovering above the floor. Feeling a little bit of lengthening through the hamstring, A little bit of activation through the abdomen. Bending the knee, Hands around either the knee or behind the hamstring. Draw the thigh to the belly or you might like to extend your opposite leg long. Maybe closing your eyes, Relaxing shoulders. Feel the gentle rhythm of the breath in and out through the nose. Bringing your right foot to the floor, Toe with the left, Circling the ankle. Now you can bend the knee, Hold on if that's easier for your body. Turning the ankle back the other way. Opening up to the joints in the body. And then we'll pulse the leg up and down. Inhale, Tall. Exhale, Hover. If that's a bit tricky for your body, Bend the knee. And tap. That's a little bit easier. Choosing your variation that's right for you today. Drawing the knee in, Either hands to the knee or the back of the hamstring. Relaxing shoulders, Maybe closing the eyes, Or you might even like to extend your opposite leg long. Feel this rhythm of the breath, Particularly around the side lung, Ribcage area, That expansion with the in-breath, Some condensing with the out-breath. Changing sides, Extending left leg long, Right hand on the left knee, Right arm wide. Inhale, Exhale, Draw the knee across. Inhale, Knee to centre. Exhale and you might look along your opposite arm. A little bit of movement to begin with. And then gently holding that gentle twist. Turning. Maybe closing your eyes, Feeling into the buttock area, The hip. Gently releasing, Extending, Right leg long, Drawing left knee in. Right hand on left knee, Left arm wide. Inhale, Exhale. Moving gently with your breath. And then pause, Breathe, Maybe turning your head. Sensing and feeling. Releasing, Coming back. Feet hip distance. Now I recommend you take anything up from under your head, Particularly if you have a pillow or a blanket. Feet are hip distance, Fingertips reaching towards the heel. Inhale lifting the pelvis. Exhale gently touching the sacrum down. Inhale, Lifting. Exhale, Releasing, Make sure your back is comfortable. And then we'll add in some arms. Inhale, Take the right arm over the head if that's okay for your shoulders. Exhale, Bring the arm back down. Inhale, Left arm, Pelvis comes up. Exhale, Release. This time we'll try both arms. Inhale, Float the arms over the head. Exhale, Bring the arms back down. And then this time we'll hold the pelvic lift. Maybe for three slow deep breaths in and out through the nose. Bringing the sacrum back down, Letting go. Letting go. Reaching for your blanket or your pillow. Placing it underneath the head. Feet together, Knees wide, Bend your elbows and just have soft hands over the head. Opening through groins, Hips, Belly. Once again, Feel that movement through the side lung ribcage area as you pause and breathe. And just notice how you're feeling. Release the arms back down, Hands on the belly. We'll step the feet, Knees together, Feet wide. One hand on the belly, One hand on the heart. Just a moment to thank yourself for moving gently with the breath. And listening in to the language of sensation inside your body. Know that you can stay here for as long as you need to. Noticing maybe your breathing slowing down, Your heart rate. Taking in the prana or energy of your practice. Feel free to stay here as long as you like. You might like to put a blanket over you or cover your eyes. Softening the tongue, The belly, To soften the diaphragm. So thank you for your practice.