Welcome to this 15 minute yin yoga practice.
To help you unwind and prepare for sleep.
Allow yourself to let go of the day by slowly releasing any tension you're holding.
Get comfortable.
And let's begin.
We'll start with HeartBench.
You'll need two blocks.
Or a stack of books.
A similar height.
Place the two blocks horizontally with a gap in between.
And placing a blanket on top.
Place your shoulder blades onto the bottom block and rest your head onto the top block.
Extend your legs forwards,
Taking them comfortably wide.
And rest the arms.
Arms can be anywhere you like,
Kia.
Can extend them up over the head.
Or keep them down by your body.
You can hold the elbows and open the chest further.
And if you need to make any final adjustments,
Feel free to do so.
As we settle in to Heart Bench.
This pose stretches the chest.
And opens the shoulders.
You can close your eyes here.
And breathe deeply into your heart space.
Notice any sensations that arise.
Keep your awareness inside of your body.
Anchoring your focus.
The present moment.
Just observing the sensations as they arise.
And drift away Notice if any unwanted tension has crept into your body.
Around the shoulders.
In the jaw And if it has,
Using your exhale.
Let that tension melt away.
Be with every breath.
Feel the expansion with your inhale.
And the relaxation with your exhale.
Very slowly Benjamin.
Tucking the chin,
Coming up off your props.
Move them to one side and lie back on your mat.
Take a minute here.
To just observe the lingering sensations from Heart Bench.
Carefully bend your knee Tipping your body either left or right,
Very slowly.
Make your way to a seated position.
The next pose is butterfly pose.
For butterfly pose you can use the block.
Or any stack of books is also okay.
We'll also use a bolster.
We can substitute this for a cushion.
Making a diamond shape with your leg.
Sols of the feet touching.
And placing the cushion in front of you so you can rest your belly and chest.
On to the cushion or bolster as you forward fold.
You can create the height that you need using any other props.
To lift the cushion as high as you like.
Can turn your face either left or right.
We'll just rest the forehead down onto the cushion.
This pose stretches the lower back.
And the hip.
Continue to breathe deeply.
Sending your breath to your back.
As you inhale feel your back expanding.
As you exhale.
Relaxing down further,
Surrendering to gravity.
Notice where you feel the strongest sensation.
Just observe that sensation.
And if you like you can turn your face.
In the opposite direction even out the net.
Scan your body for any unwanted tension.
And with your awareness and your exhalation.
Release the tension.
Very slowly.
Going up off your cushion or bolster.
Moving any props aside.
And lying back.
Finding your Shavasana.
Imagine you're a puddle of water.
And stay with the sensations in your body.
Notice how in the stillness and quiet.
The bodily sensation.
Become louder.
Your awareness becomes sharper.
Slowly.
Start to bring awareness back to your body.
Bend your knees towards your chest.
Give yourself a nice hug.
And gently tip your body either left or right.
As you come to a seated position.
Thank you so much.
Have a restful night.
Namaste.
