by Nia O
In this practice, you are welcome to enjoy a slow flow yoga session for ease. This practice offers a steady opening for your morning or works as an evening wind-down. Royalty Free Music by Epidemic Sounds
Transcript
Hey, Welcome back to my Insight Timer. My name is Nia and today's practice, We'll be doing a short slow flow. So this practice is meant to be very gentle and also very welcoming for those who are looking for a little bit more ease in their day. So let's get into our practice. All you'll need is a yoga mat or a space to practice, However you like. We'll begin our practice in a child's pose. So drawing your knees to either side of the mat, Extending your arms fully in front of you, Allowing your forehead to just drop towards the ground. This is the place that we'll be landing, So settle in here. And then when you're ready, Finding some extended breaths. In and out through the nose, Feeling the breath kiss the back of the throat. Perhaps you feel any sensations on the skin. What do you notice? When you're ready just walking your hands over towards the left side of the body shifting your weight of the right hip towards that right ankle Feeling a stretch along that right side of the body. Find some breaths here, Connecting back. Feeling the belly expand, Pressing against the thighs. One more deep breath. Already walking your hands all the way over to the other side shifting your weight into the opposite hip and breathing. Feeling that belly, Letting it be a belly. Letting it grow, Letting it soften. Finding our way back to the center line now. Shifting our weight forward, Coming into a tabletop position. We'll find some gentle Cat-Cows, So the belly will drop, The heart rises. Take an inhale. Press the ground away from you as you exhale, Rounding into the spine, Shifting your weight back. Maybe you feel a little bit of a stretch in your low back. We inhale, Drop the belly, Move forward, Looking up. And we exhale, Rounding into the spine, Shifting back. Kind of going with a wave now. Finding your own wave-like flow here. Rounding and arching. You can even move your Weight from left wrist to right wrist back to the right ankle to left ankle. Kind of moving your body in a way that feels really intuitive. Really natural. And when you're ready, If you're doing one direction, See if you can find the other. Rounding and arching. Just waking up the spine, Allowing the spine to find some fluidity. We'll walk our hands a little bit closer, Inhaling the right arm sweep up towards the sky. And then exhale, Threading the needle, Right arm just threads right underneath. Inhale, We lift up, Look up. And exhale with red. Last one, Looking up. And exhale thread. Staying here now let's extend that left arm forward finding a tent of the fingertips or you can have your palm on the ground And then just turning your head up. Your gaze can just lift towards the sky. Relaxing into that shoulder. Pressing your hips back and breathing. One more deep breath in. And out. Slowly walking that left hand back towards the side of the mat, Pressing up. Tuck into both toes, Lifting the knees downward facing down. We'll go into some flows, So gently rolling out the spine, Kind of creating it like a, Almost like a caterpillar. Then drawing the spine back up, Hips lift. Inhale ripple forward Exhale, Ripple back. Moving at your own pace. Let's do one more. Last one. Inhaling, That right arm walks towards that left ankle. You can also have it at the side of the left leg or you can reach it down towards the left ankle. Gently turning your gaze towards your left underarm and we breathe here. Where do you feel the breath in your body? One more. Coming back, Dropping the knees. And we'll find the other side so the left arm will reach high. And exhale we thread the needle. Inhaling we reach. Exhale. Inhale, Left arm rises, Look up. NX Helter Right arm extends forward, Tenting into the fingertips or palms can be flat. Shifting your hips back into space. And then breathe. Really feel this in your body. From the breath to the sensation, Maybe both. One more deep, Extended breath in. The long breath out. Let's walk that hand back towards the side of the mat. Then we press both hands again into the ground. Inhale, Exhale. To downward facing dog. Take a few breaths here. Maybe we pedal out the feet. One heel drops, The other one lifts. We breathe here. Inhale, Ripple forward to a high plank. Lower the knees, Dropping the chest all the way down to the ground. Inhale, The heart rises. Cutting to the toes, Downward facing dog. Find that left hand now. Left hand can extend. Backwards you can have it at the side of the mat You can also reach the outside of that right leg or you can reach towards that right ankle gaze gently lifts towards the right underarm Feeling the hands press into the mat, Feel that connection. And to man. Body to mind. And then settling into the breath now. One more breath. Lovely hands come back to the front of the mat walking your feet towards your hands coming into a forward fold you can grab onto opposite shoulders or opposite elbows You can let your hands hang, Whatever works for you. Taking a moment to feel into the back of the legs. Maybe you feel some decompression in the low spine. You can have a gentle bend in your knees if you need to. Whatever you need here, Just finding some breaths to support you. One more deep inhale. And exhale. Allowing your hands to go loose if they were tucked together, Slowly rippling your spine up to a standing posture. So at the top of the mat, Arms sleep high, Grabbing onto the left wrist, Take an inhale, And then exhale, Just gently moving over towards the right. So shifting the hip towards the left, Arms go towards the right. Inhale. And exhale, Go back. Two more. Last one. Nice, Coming to the top of the mat. Inhale, Arms sweep high, Gentle back bend, Connecting the palms together. Exhale, We fold. Halfway lift as you inhale. Exhale, Planting the hands and stepping back to a high plank. Lower the knees, Drop the chin and the chest to the ground. Inhale, Upward facing dog. Exhale, Downward facing dog. Right leg sweeps high, Bend into the knee, Slowly dropping that left heel towards the ground and then find some knee circles, Some hip circles going one way Nice and slow and easy. And then when you can, Going the other way. Really feeling the rotation of the hip here. Look forward, Planting that right foot in between the hands, Lower the left knee down. Inhale, Arms sweep up. Again, Let's find that right hand to the left wrist. Take a deep inhale, Reach high. Exhale sink into this lunge and then gently leaning towards the right. Inhale, We lift high. Exhale towards the right. Last one. And exhale. Take a few breaths here. And then hands come to the front of the mat, Tuck into the back toes, Stepping forward into space. Inhale to halfway lift. Exhale with all. Inhaling rising all the way up exhale hands to heart center Coming into the other side now. So the arms will sleep up here at the top of the mat. Arms will sleep high. Grabbing onto the right wrist, Take an inhale now. Reach high, Exhale, Bending over towards the left, The hip will go towards the right. Inhale and reach high. And exhale. Inhale. Enhance. Exhale. Coming back to center, Inhale, Arms sweep up. Gentle back bend, This time we just bend into the arms as we look up. Reach Exhale, Bend. One more. Holding all the way, Exhale. Inhale. Exhale, Plant the hands, Step back into space. Lower the knees, Dropping all the way to the floor. Upward facing dog. Exhale downward facing dog. Inhaling, The left leg now sleeps high, Bending into that left knee. Again, Finding those hip and knee circles here. Story one way. And in the other direction. Nice, Look forward, Plant your foot in between the hands, Lowering that right knee down. Inhale, Arms sweep high. Grabbing onto that right wrist, Take an inhale, Reach high. Exhale, Lean over towards the left. Inhale. And exhale. Flowing through on your own. Last one together. Forward planting the hands. Stepping forward into space, Forward fold. Exhale all the air out. Inhale to halfway lift. Exhale, Fold. Rising Alpha as you inhale. Exhale, Hands to heart center. Alright, Last blow. Inhale, Arms sweep up. Look high, Exhale we fold. Halfway there. Exhaling plant the hand stepping back into a high plank if you'd like you can lower the knees going all the way to the ground Inhale, Chest rises. Exhale, We fold. Hands can go to either side, Tenting to the fingertips, Or you can have the palms flat onto the ground, Lifting high, Then looking over that right shoulder. Coming back to center and exhale. Inhale, Lifting up, Looking over the left. Center, We lower. Hands come beside the body, Shifting back to a child's pose. Noticing how you're doing now as you come into this resting position. Noticing how you're feeling. Slowly now walking your hands back towards your heels you can come on to either side Oh, Extending your legs forward into space. Let's go ahead and flex into the toes. Inhale, Both arms will sweep high. Exhale, Forward fold. You don't need to touch your toes. You can touch your anywhere along the legs, Sides of the mat, Or you can reach for your toes, Allowing your chest to just drop a little bit further down. And breathe. Slowly you're pulling your spine back upwards. If you like, You can scoot your sits bones further down the mat. Inhale, Both arms sweep high. Like you're falling from space slowly rippling back into a fully lying down position. Arms can come by your side. Gently press your feet into the mat. Lifting your hips up towards the sky, Take an inhale. Exhale, Rolling the spine down one vertebrae at a time. We'll do that a few times. Inhale, Lifting. And exhale settling. Lifting high. Clearing out. One more. Coming into our final resting posture now. Extending the legs long. You can have your hands on your body or you can have your hands by your sides, Whatever feels good. Softening into the muscles. Allowing the cheeks to soften and the tongue to move away from the roof of the mouth. Dropping into this rest. Okay, When you're ready, Slowly finding some movement anywhere in your body that's calling you. You can bend into your knees, Gently giving yourself a hug, Wrapping your arms around the shins. A b-roll from side to side. And when you are ready, Slowly moving into one side and coming up to a seated posture. Bringing your hands to heart center if that feels okay for you or you can have your hands anywhere along the body. Drop into the shoulders, Creating some space between the ears and the shoulders. Let's take three closing breaths together. Breathing in. There you go. And together. Out together. Aswanin. And last one out. Thank you so much for practicing with me today. I hope this practice could have supported you in the way that you needed. And if you'd like to practice with me again, You can check out my Insight Timer profile, Where you'll find lots of sound, Meditations, And also some courses. So look forward to practicing with you again, And have an awesome day. Take care.
