This practice is perfect when you want to take a deep stretch into the legs and the back and just pause into the pose to release and let go,
But bring in some.
Deep flexibility.
So we're going to begin in child's pose.
And as you gently move into your child's pose,
Make this a mindful movement.
Not rushing to get into the pose.
But as you drop into what it is that your body is seeking,
Just stretch the back.
And also to connect to the breath.
And once you find.
.
.
That yummy,
Delicious point of resistance.
Relax into long deep breathing.
Stay focused on your breath and pick something you want to focus on,
Whether it be a word.
And affirmation.
A heartfelt desire,
And use that.
With each pose in this practice,
To connect to the present moment.
At the same time,
To attract what it is you desire.
Stay connected to the breath and focus on that intention.
On the next inhale,
Very gently.
Come out of the pose.
Walk in the hands towards your knees.
Coming over onto your sit bones.
Extending your legs out in front of you.
Moving into caterpillar pose.
Take any micro movements that your body intuition is calling for.
And when you're ready,
Take a deep inhale.
And as you exhale,
Tuck your chin into your chest,
Coming forward.
Allow the hands to breathe.
Gently and comfortably move down.
Maybe you want to rest them on top of your legs.
The ground,
Wherever it feels comfortable.
So that you can reach your point of resistance.
And once you find that point of resistance,
Drop into your long deep breathing.
And if the mind distracts you,
Or even to stay grounded and focused,
Into the present moment.
Continue to focus on that intention and connect it with your breath.
On the next inhale,
Very gently roll up one vertebrae at a time.
And gently bend the left knee.
Bring the knee down to the ground,
Opening up into half butterfly.
Taking a deep inhale And as you exhale,
Very gently come forward.
And once you reach that point of resistance,
Drop into the pose.
Use your breath to stay grounded in this moment.
Use the focus on your intention.
To stay present.
Here and now,
And to attract what your heart desires.
On the next inhale,
Roll up one vertebrae at a time to a straight spine.
Extend your left leg out straight and long.
And bend your right knee.
Bring the sole of the right foot inside of the left thigh.
And with a straight back.
Take a deep inhale.
And as you exhale,
Come forward.
Once you reach that point of resistance,
Relax into the pose.
On the next inhale,
Roll up one vertebrae at a time to a straight spine.
And then coming over onto hands and knees.
And in your tabletop,
On your hands and knees,
Make any micro-movements that your body feels called in preparation to moving into swan.
Start with the right leg when you're ready.
Moving mindfully.
And checking your alignment.
Before coming down onto the elbows or the hands if that's where your practice is today.
And moving purposefully and mindfully.
And when you find your point of resistance.
Settle into the pose.
Use your breath to anchor into the ground and the earth beneath you.
Keep the mind and the heart focused on your intention.
And release into the pose.
On the next inhale,
Very gently release the pose.
Coming over onto the right hip.
And gently moving back into tabletop.
Make any micro movements that suit.
Your body intuition.
Before taking it to the left side.
And when you're ready,
Pigeon pose,
Sleeping swan on the left side.
Checking your alignment.
And with a deep inhale and exhale,
Pausing before you come forward if coming forward is in your practice today.
You On the next inhale,
Release the pose.
And very gently coming over onto the left hip.
And pushing up and back.
Through tabletop.
And into child's pose again.
And maybe your child's pose this time.
Is going to be the same.
Maybe it's going to be different from the beginning.
Of our practice time together.
Take a moment to find what your body is seeking.
And once you find that place where you can release and let go,
Relax into the breath.
And stay focused with your intention.
You can stay here if you wish to extend your child's pose for a moment longer,
Or you can come upright.
To an upright spine.
And you can sit on your heels or easy pose.
Bringing the hands together in prayer pose in front of the heart.
Pausing.
To tap into how do you feel?
How do you feel in your mind?
How do you feel physically?
And how do you feel in your heart spiritually?
Just pause a moment and check in.
And bow your head to your heart center.
Honoring yourself for taking the time.
Practice.
Honoring yourself for bringing in this intention.
And creating that stretch and that deep flexibility in the legs,
The back.
And then the body,
The mind,
And the spirit,
It's all connected.
And bowing towards one another to honor each other.
Namaste.
