Welcome.
My name is Andromeda Hahn.
Today I'll be taking us through a gentle,
Mindful yoga practice.
Let's start standing in Tadasana,
Mountain Pose.
Feet about hip width apart.
Strong legs holding you up.
If it's comfortable,
Letting the eyes close.
Noticing the lift through the spine,
Through the crown of the head.
Noticing where your feet meet the ground below.
Perhaps noticing how the breath feels filling the belly and chest.
And then softening out.
Then to reach your arms overhead.
You could hook your thumbs,
Spread the fingers wide.
And just a reminder that these are all suggestions.
Feel free to modify for your body.
You can take a little bit longer or shorter in each shape.
Here you might shimmy a little bit up out of the hips.
Find some more length through the sides of the waist.
The back of the heart lifting upward.
As you release the hooking of the thumbs,
Flex your hands.
As you slowly bring your arms down parallel to the ground,
You're pressing the walls away on either side.
Down,
By your sides.
Reach this time just the right arm up to the sky.
Reach the left fingertips down.
Noticing any sensation maybe through the sides of the body,
Maybe through the shoulders.
You might even lift your left heel off the ground as you press more into the right foot.
And gently releasing the right arm down.
Left heel down.
Left arm will come up this time.
Right hand reaching down.
Reaching in either direction.
And you might stay here.
You might lift the right heel,
Press more into the left foot,
Finding that nice length through the left side.
Gently releasing,
Coming back down.
Feet planted,
Arms by the sides.
Next reaching both arms back up.
Whatever feels comfortable,
You might hook the thumbs,
You might just keep the hands separate.
Press into the feet,
Row taller and take a side bend over to the right.
This is going as far as feels comfortable for you.
No need to push it.
No need to look a certain way.
Back through center and over to the left.
You will come back through center.
Releasing arms down by the sides.
Roll the shoulders up to the ears.
Narrow the chest as you roll the shoulders down.
Right back,
Spreading wide,
Then shoulders up to ears.
Right forwards and down.
A few rounds going this direction.
And you might go the other way,
Up and back.
And as you're ready,
You'll come back through center.
Letting the arms soften down by the sides.
Let your left ear fall to left shoulder.
Some gentle neck rolls here.
Moving slowly,
Chin to chest.
Moving right ear to right shoulder and let's just go side to side.
Moving slowly.
Just noticing what comes up here,
What sensations arrive.
See what thoughts arrive.
As you feel even,
You can settle back through center and lift the gaze.
Allow the skull to balance perfectly over the spine.
Your hands might come to your hips.
Maybe the arms extend,
Whatever feels best for you.
Take your weight to your left foot and start to extend your right leg directly to the side so the heels stay in the same imaginary line.
Your right leg might not lift very far.
Do what feels appropriate for you,
For your body.
And back down.
Take your weight to your right foot and extend your left leg directly out to the side.
And back down,
Both feet on the ground.
Real ground supporting you.
Let the knees soften,
Let the hips soften.
Just a little twist over to the right through the upper body.
You might take a peek over the right shoulder and back through center over to the left.
Let the knees stay soft,
Let the hips stay soft.
Spiraling through center,
Perhaps looking over the left shoulder.
Back through center.
And your knees fold forward.
You could always bring your hands to blocks or other support if your hands don't comfortably reach the ground.
The more you bend your knees in general,
The nicer it will be for your low back.
Let the upper body hang,
Soften.
Allow yourself to be a little bit heavier.
Taking one more breath in and one more breath out.
We'll come down to sit,
Then onto our backs.
Just a couple of minutes in Shavasana.
A little rest,
Allowing the entire body to be effortless,
To be supported.
If it's comfortable,
Allow the eyes to close.
Going to one more.
Begin to find a deeper breath.
Perhaps smaller movements.
Slowly,
Gently finding your way up to sit.
You might take a moment just to thank yourself for taking the time for your practice today.
