Hello,
Hello,
Welcome.
Thank you so much for tuning in.
We are going to do a flow that is specifically for laying down.
It'll be,
I don't know,
Maybe 15-20 minutes here,
But all of our poses will be laying down.
So this is perfect if you have had a long day or you're not feeling like you want to do too much,
But you know it'll be good for you to move your body.
This is a lovely,
Lazy,
Effective way to take care of your mind and body.
So welcome.
Let's get settled.
Go ahead and lay down the body long.
Take your time getting settled.
You know,
We've got plenty of playlists for you to choose from.
So pick some good music and join me laying down flat on your mat.
It's okay if you need to move.
If you need to move a kitty out of the way here.
Go ahead and get settled.
Lie down flat on your back here.
And once you get here,
Roll the shoulder blades down the back,
Maybe pick up the chin just a little bit.
Close your eyes.
And start to breathe in and out of the belly.
Or in and out of the nose,
Should I say.
Breathing deeply into and down into the belly.
Pedal in.
And come home.
Settle into your breath's natural rhythm.
A lot of us are finding ourselves in a season where there's a lot of intense emotions coming up.
And intense can be on either side.
Excitement.
To disappointment.
Hope and grief.
And everything in between.
Sometimes all at once.
And so as we move through this practice and.
As you move through the season of your life.
I invite you to play with the concept of duality.
And you find yourself somewhere in between those two extremes.
Can you even find a little bit of acceptance or contentment in it?
And if you allowed yourself to embody whatever energy is coming up for you.
What could change?
Breathe into that.
See what comes up.
If it feels good for you,
I invite you to set an intention for our time together today.
And maybe not even just for this class,
But for your entire season.
Maybe it's an intention of.
.
.
Patience.
Or present.
Let's take a big belly breath in.
And sigh it out.
Another big belly breath in.
Let it go.
On your next inhale,
Bring your knees up to your chest.
Give yourself a little squeeze.
Let's bring some movement into the body here.
We can start to make some circles on the ceiling with our knees,
Moving in one direction.
Massaging out the lower back here.
And then your own time moving in the opposite direction here.
When you're ready,
Find stillness.
Stretch your legs out long,
Give yourself a big overhead stretch.
Legs are out long,
Fingertips reaching towards the top of the mat,
Making a little extra space on either side of yourself.
We're gonna find a,
I don't know if there's a Sanskrit word for this to be honest with you,
But we're gonna find some sort of banana pose or a C curve shape on either side.
So let's bring the right ankle over the left,
Right hand is gonna come over the left.
Pick up your arms and your legs,
Move everything over to the left side and then settle back down.
Spiral that right shoulder back down to the ground.
And it's okay if you unwind.
It's okay if your ankle's unhooked.
We're not holding on to anything.
We're just making a little extra space from this right side.
Breathe into the belly here.
And then inhale,
Bring yourself back to center,
Unhook yourself,
Reset.
We'll find that on the other side now.
Left foot or left ankle hooks over the right,
Left hand comes over the right,
Pick everything up,
Move it over to the right side of the mat,
Spiral your left shoulder back down to the ground and breathe.
On an inhale,
Bring yourself back to center.
Unwind,
Unhook yourself.
Keep the left leg stretched out long.
Let's bring the right knee into the chest.
Give it a little squeeze here.
And then let's keep our left side of the body anchored to the ground.
So our left hand is going to come down to our left hip,
Making sure the left side of the body stays on the ground.
And then we're going to use our right hand to bring our right knee over to the right.
Opening up the groin,
Opening up the hip flexors.
Or just the right flexure,
Should I say.
And you can find stillness here,
You can find movement.
You can bring your right elbow down to make a little kickstand for yourself.
Whatever you need.
On an inhale,
Bring that right knee back towards the center.
And on an exhale,
Kick the right heel up towards the ceiling.
Gently grab behind that right thigh.
Now the left leg can still be stretched out long.
You can bring the left sole of the foot down on the ground if that's more comfortable for you.
And here we can just make any intuitive movements.
We can wiggle the toes,
We can roll out the right ankle.
From here,
Let's bring the knee back to the chest.
We're going to bring that right knee into the left hand now.
Right hand will anchor us or stabilize us.
And then we're going to bring ourselves over to the left.
That right hip is going to come up.
If you have a block,
You are welcome to put a block underneath that right knee to bring the floor closer to you.
We're going to find ourselves in a nice spinal twist here.
Breathing into the belly,
Your gaze can be up towards the ceiling or over that right shoulder.
Your left hand can make contact with your belly here if you'd like.
On an inhale,
Bring yourself back to center.
Left knee will meet the right.
We can bump out the hips here.
Give ourselves a little reset.
And then we'll keep the left knee in.
We'll stretch the right leg out long.
Give that left knee a little tug here.
Anchor yourself,
The right side of your body will stay on the ground and then we can move that left knee over to the left.
Opening up the left side now,
The left hip flexor.
You can find stillness or find movement here.
Shoulder blades are down the back.
Anchored onto the ground,
Anchored onto the mat.
On an inhale,
Bring yourself back to center.
On an exhale,
Push that left heel up towards the sky.
You can grab behind that left thigh here.
Roll out the ankle,
Wiggle the toes.
Bring that left knee back in towards your chest.
Bring that left knee into the right hand now and bring yourself over to the right,
Finding a spinal twist on the other side.
And then inhale,
Bring yourself back to center.
Both knees to our chest for a quick reset.
And then we can bring the soles of the feet down to the ground.
We will find a reclined pigeon or a figure four on either side.
So let's keep the sole of the left foot stamped into the ground.
The outside of the right ankle is going to find the top of the left thigh or where the thigh and the knee meet.
Now,
If you want to stay like this,
This is perfect exactly as you are.
If you want to go farther,
We're going to pick up.
The left foot,
We're going to gently grab behind the left thigh.
And we can rock back and forth here,
Or we can just find stillness.
Both sets of toes are flexed,
Feet are flexed here.
I love this pose because it gives us an opportunity to play with that concept of duality.
Can I gently push my right leg?
Elbow into my right knee while I gently pull my left thigh closer to me.
And can I find myself somewhere in the middle?
On an exhale,
Let everything go.
Reset soles of the feet on the ground.
They can windshield wiper out the legs here.
We'll find that on the other side.
So love the right foot space where it is.
The outside of the left ankle makes contact with the top of the right thigh.
You decide where you go if you want to stay like this or you can pick up that right foot.
And grab behind the right thigh here.
A couple more breaths here.
Good.
On an exhale,
Let everything go.
Soles of the feet come back down to the ground,
Knees are up towards the sky.
Now I don't know if there is a Sanskrit word for this,
But we're going to find a nice stretch on the top of each thigh here.
So the sole of the left foot is going to stay where it is.
We're going to hook that right ankle behind the left and let the knee come out wide like this.
Now the closer your feet are to your seat,
The more intense of a stretch it should be.
We'll flex both feet,
At least make sure the right foot is flexed.
And you should feel a nice stretch along the top of the right thigh here.
And just breathe into that,
Breathe into the belly.
And just observe whatever it is,
Whatever sensations you're noticing in your body.
Good.
On your next exhale,
Unhook yourself.
Sole of the right foot will stamp down to the ground.
We'll find that on the other side.
Left ankle is going to hook behind the right now,
And then the left knee will spread out wide.
Flex that left foot and breathe into the stretch along the top of the left thigh.
One more big breath here.
And hook yourself,
Come back to center.
Bring your knees into your chest.
We'll find a spinal twist on either side here.
Let's bump the hips over to the right.
Knees will come down to the left.
Gaze can be up towards the ceiling or looking over that right shoulder.
Again,
I invite you to bring that left hand to your belly.
Make contact with yourself.
And then inhale,
Bring yourself back to center.
Reset.
We'll bump the hips over to the left.
Knees will come over to the right.
We've done a lot of hip openers today.
We've done a lot of spinal twists.
This practice is an opportunity for you to get around yourself,
Get over yourself,
To squeeze something out.
Before we start to wrap our practice up,
My friend,
What is it that you need to leave on your mat today?
What do you need to release?
On an inhale,
Bring yourself back to center.
Find a happy baby,
Grab for the outsides of the feet or behind the thighs,
Rock from side to side,
Or simply find stillness in your center.
And at this point,
My friends,
I will invite you to find a Shavasana with me for a few minutes,
A final resting pose of our practice.
If your body is asking for any other postures,
Any breath work,
Any other movements,
My friend,
Now is the time to give that to yourself.
Otherwise,
I will invite you to join me in a Shavasana here,
Laying the body out long.
Palms can be face up or face down.
You can even make contact with yourself if that feels like what you need today.
But my friends,
We have done more than enough.
You have done more than enough.
You are more than enough.
There's nothing else for us to do.
There is no one else we need to be.
I invite you to lay the body out long.
Settle into yourself.
Breathe deeply.
And let this yoga practice integrate.
