Welcome to today's Yin-inspired yoga class!
We're going to use a bolster,
But you can also use one or two firm pillows.
So,
If you're ready to relax,
Let's begin!
Come to a seated position on your mat,
The bolster lengthwise in front of you.
Lower your upper body down onto the bolster,
Resting on your right cheek.
Maybe open your knees wide and once you're comfortable close your eyes and breathe deeply.
Now turn your head and place your left cheek onto the bolster,
Staying in this child's pose for a bit longer.
Slowly make your way up and lay the bolster crosswise onto the mat.
Then place your elbows onto the bolster for a supported tabletop and let's inhale for cow arching the back and exhale cat rounding the spine.
A couple more rounds following your breath.
One more.
And then walk your knees closer and release your foot down.
Bring your hands together into prayer with your elbows on the bolster.
You can stay here or come into melting hot pose by bringing your knees under your hips and allowing your chest to come closer to the mat,
Keeping your foot down.
Beautiful!
Come back to seated and put your bolster lengthwise behind you.
Then gently roll your back down for a supported fish pose,
Opening your chest.
Your legs can be bent or extended,
Whatever variation feels best for you right now.
Let's take a 21.
Come baby.
Carefully come back up.
You can bring your hands to your head for support here.
Now place your bolster crosswise onto the mat,
Underneath your knees first and roll your back down onto the mat.
Then lift your hips past the bridge placing the bolster underneath your pelvis.
Close your eyes and with each exhalation relax deeper into the pose.
Gently draw the left knee into your chest and extend your right leg so your heel is resting on the mat.
To switch sides ground your left foot and draw the right knee into your chest then extend your left leg.
Come back to bridge pose so both feet grounded and lift your pelvis as you push the bolster down so it's under your knees.
For butterfly open your knees so they are resting on the bolster,
Close your eyes and relax into the pose.
Butterfly pose has many benefits with one of them being that it can help you to fall asleep more easily and the best thing is that you can do it when you're already in bed.
So keep that in mind as you relax into the pose.
Now gently bring your knees together,
Extend your arms out wide and drop both knees to the left side.
Back to center and over to the right.
Back to center and release into Shavasana,
Your arms resting next to the sides of your body with your palms facing up.
Extend your legs wide and allow your feet to relax open.
Close your eyes and bring your awareness to your breath.
Select one gram of left footboard or click Gently begin to bring some movement into your fingers and your toes.
Bend your knees and make your way into your cross leg position on your bolster.
Close your eyes and breathe.
With your next inhalation reach both arms up and exhale twist to the right.
Your right hand comes onto the bolster,
Your left hand to your right knee,
Gaze to the right.
Inhale to straight,
Arms reaching up and exhale twist to the left.
Inhale to center,
Arms reaching up and exhale bring your hands down to your heart,
Going down and thanking yourself for taking time out of your busy day to do something good for your well-being.
Thank you so much for joining me.
I hope you have a wonderful day and I can't wait to see you again soon.
Bye!
