Namaste,
We're going to do a short practice here just putting our legs up the wall and go ahead and come onto your mat,
Scoot one hip down and then slowly swing those legs up,
Keep your torso aligned neck to tailbone,
Relax your shoulders,
Your pelvis,
You can relax your arms alongside you out wide or you can put a bend in the elbow and make sure that your wrists,
Your elbows and the shoulders are relaxed.
You could also support your head,
Maybe placing the palms under the head or a blanket,
You could also put a bolster under your hips or a blanket or a soft pillow,
All of those are options.
We want to keep our legs extended together,
Flexed feet.
Just pausing here,
Allowing the body to settle itself.
Wonderful,
Go ahead and bend the knees and walk the feet apart,
Bring your hands on the inside of the legs to weigh the legs,
Keeping our feet and toes turned outwards,
Pause for a few breaths.
And bring the soles of your feet together,
Keeping the feet on the wall,
Keeping the hands on either legs gently,
Encouraging the legs to stay apart and to butterfly on the wall.
Slowly bring the knees together,
Drop the knees to your left for a twist.
If you need to scoot off the wall a little bit,
Feel free to do so,
Relax your shoulders,
Take deep breaths,
Gentle twist.
And slowly swing the legs to the other side for a gentle twist.
And release in on the shoulders,
The spine,
The hips and legs,
The breath is easy and relaxing.
And slowly press yourself up away from the wall and then slowly stretch onto your mat.
You can start with your feet on the floor,
Knees bent or go straight into the legs,
Completely relaxed.
Just pause in here,
Allowing the body to settle itself.
Spinal line,
Neck to tailbone.
Easy inhales and exhales.
Keep your feet on the floor,
Knees bent,
Let's do a few gentle rolling,
Bridge,
So roll those hips up as the feet and legs are firm,
Lower down,
Inhale,
Lift up,
Holding your bridge up for a few breaths.
And then lower down slowly.
Recommended butterfly,
So the bottom of the feet are touching,
The knees are relaxed apart.
Deep,
Smooth,
Continuous inhales and exhales.
And then slowly bring the knees together,
Keeping the feet and knees wide apart,
Begin to sway the hips and legs side to side.
And slowly extend the legs.
Let's pause here,
Just releasing and relaxing the whole body.
Inhale,
Exhale,
Slow,
Full breaths.
Relaxing the toes and the ankles,
Relaxing the knees,
Calves and shins.
Relax the thighs and hips and pelvis.
Relax the abdomen,
The back.
Relax the arms and shoulders.
Relax the neck,
Head.
Relax the hips.
Wonderful.
And then from here,
Beginning to slowly wiggle the fingers and the toes.
Hug your knees,
Rock your hips.
And that is the end of our practice.
When you're ready,
Slowly press yourself up,
Sit tall,
Take a few gentle,
Quiet breaths.
Namaste.
