Somatic Yoga To Balance And Reconnect To Your Whole Self

Enjoy this previously recorded 60-minute Somatic Yoga class and immerse yourself in gentle yet powerful movement patterns designed to restore balance and reconnect you to the harmony of your whole body.

Preparing for your practice: Lie on your back in a body scan position on a supported surface - your mat, carpeted floor, or bed.

This was a previously recorded live class with ambient noise in the background.

Transcript

So again welcome to your somatic session today.

Today is not only about balancing your bodily experience,

But also balancing the subtle energies within and around you.

Sky and earth,

Yin and yang,

Light and dark,

Movement and stillness,

Strength and softness,

Doing and being,

Starting right now by noticing if you feel present,

Perhaps checking in and sensing if there are any parts or pieces of you that are somewhere else,

And if that's so,

Lovingly bringing them back,

Back into this present moment,

By noticing your whole body lying here,

Your whole body,

Your physical body,

Emotional body,

Your mental body,

Your energy body,

Your whole body,

And as you notice your whole body,

Starting to bring more intention into the right side of your body,

And noticing what's here,

And now more intentionally tuning into the left side of your body,

Curious about what's here,

Back to your whole body,

And how each side is presenting information,

What's here today,

How do you feel somatically,

Your whole body,

And then just starting to fine-tune your attention back down to your feet,

And now noticing your right foot compared to your left foot,

Leaving your feet and coming into your legs,

What's different between your right leg and your left leg today,

Leaving your legs to now notice your pelvis,

Your hips,

What's different between your right hip and your left hip,

Right now,

And leaving your hips and coming into your low back space,

Noticing your right and left side,

Leaving your low back and moving up now into your waist,

Right side and left side,

And again noticing what's different,

Leaving your waist and coming up now into your mid-back,

Noticing right,

Noticing left,

What's here,

Leaving your mid-back coming into your upper back,

Your right shoulder blade,

Your left shoulder blade,

Moving away from your upper back now and coming into your arms,

Your hands,

Your fingers,

What's different,

Left to right,

Leaving your fingers,

Your hands,

Your arms,

Moving up into your neck and head,

Noticing your head lying here,

Supported,

Maybe noticing what feels different,

Left to right,

Bringing your whole body back in,

Your whole body,

And just honestly being with yourself and noticing how you feel somatically today,

And now letting go of your body scan,

Tucking it away for later and just starting to take a breath any way that it feels good,

In through your nose,

Out through your nose,

In through your nose and out through your mouth,

However it wants to happen,

And just taking a couple more intentional breaths,

Any way that it feels good for you in this moment,

Just creating a little energy,

Preparing to move,

Preparing to explore,

Preparing to balance,

And then gently giving your breath back to your body,

Letting it go and starting to bend one knee and then the other,

Standing your feet on the floor,

Feeling the shift in your low back,

Supported,

Feeling the support beneath your feet,

And inhaling and arching your low back just to where it feels good,

Really listening into your body,

Stopping when it says stop,

Pausing at the top to notice this contraction,

And then exhaling gently,

Gently,

Your body comes back to the earth,

Pausing and rest for a moment,

And then inhaling to prepare for movement,

Letting your belly once again grow big,

And then as you exhale,

Gently pressing your low back into the floor,

Feeling your abs come on,

Really pause here and feel it,

And then inhale,

Exhale wherever you're at,

And again just gently release,

Let go,

Be with feedback.

Beautiful.

Okay,

So again,

Inhaling and arching your lower back,

Pausing at the top to feel sensation,

And then exhaling,

Bringing your back to start to press into the floor,

Feeling your abs contract,

Pause to feel sensation,

Inhaling to arch,

Exhaling to flatten,

Inhaling to arch,

Exhaling to flatten,

And then slowly unwind back to rest and notice sensation,

Notice your feedback,

And now bringing your right hand behind your head,

Just your right hand,

And again inhale and arch your low back,

Again pausing at the top to feel sensation,

And then as you exhale,

Your back comes down,

Your right elbow towards your right knee,

Your right knee towards your right elbow,

Any comfortable distance,

So same side,

Working with your right side first,

And then inhaling to arch,

Exhaling to curl your right elbow towards your right knee,

Your right knee towards your right elbow,

Any comfortable distance,

And then just continuing back and forth,

Inhaling,

Arching,

Allowing your body to rise up towards the sky,

And then exhaling,

Curling,

Coming back in towards center,

In towards earth,

Just noticing how it feels to move this way on the right side of your body,

What's here,

What's to be found within this movement,

And then once you feel complete with the one that you're on,

Letting go,

Coming back to the earth,

Coming back to stillness,

Back to rest,

Maybe fine-tuning your attention to your right side,

Just noticing what's here,

And then taking a breath to let go of your right side,

To touch into your left side by first bringing your left hand behind your head,

And again,

Moving through some arching and curling,

So inhaling and arching,

Your body rising up towards the sky,

And then exhaling,

Curling in towards center,

Your back down,

And again,

Just moving this way,

Remembering your principles,

Let it be slow,

With slowness we provide more meaning,

More information,

So just back and forth,

Meeting the sky and meeting the earth on the left side of your body now,

And again,

Noticing if it feels different on this side,

Maybe a little easy,

Maybe a little harder,

What's here,

And then allowing this movement to end,

Coming back to a brief body scan by sliding your legs long,

Coming back to the language of your body,

Touching into feedback,

Touching into the little whispers,

And now bringing your right and left side together by once again taking a more intentional breath to let that go,

Bending your knees,

Once again placing your feet on the floor,

Feel support,

Low back,

Soles of your feet,

Both of your hands coming behind you to create a support for your head,

And again,

As you feel ready,

You're going to inhale and arch your low back toward the sky,

And then exhale,

Your low back comes down,

Your elbows come towards each other,

Maybe your head coming up,

Let your abs do the lifting,

And then just continuing to once again,

Now with your whole body undulating toward the sky and then back to the earth,

Just feeling the pulse of the movement,

Maybe noticing now which direction feels more expansive for you,

Maybe more familiar,

Coming towards the sky or back to the earth,

Maybe there's a distinction between the two and how they feel,

And then the next time that you find yourself preparing to inhale and arch,

Let your knees come up to meet your elbows if it feels supported,

Excuse me,

When you come into your curl,

Your curl,

So when your back is down,

When you're exhaling,

Your knees coming up to really feel it,

Pausing here and then coming back into an arch to open,

To expand,

And then letting go of the movement completely when you feel ready,

Just unwinding back to a brief body scan,

Noticing subtle shifts,

Big shifts,

Noticing maybe no change at all,

Just continuing to drop into awareness over and over again,

And now releasing the sensing and feeling with another intentional breath to come onto your belly,

Coming onto your belly today,

And once you're there,

A couple of different ways to support your head,

So you could be in a cactus-like shape with your arms,

Your head down,

Either directly or to the left or to the right,

Or you could be resting on the back of your hands or in your palms,

So just finding a position that's best for you,

Finding a position that's best for you,

And then as you're here and as you're lying here,

You're just noticing how it feels to be in this position,

This new orientation where you're feeling contact sensation,

And then bringing your attention down to your right leg,

And as you feel ready,

You inhale,

You lengthen and lift your right leg,

Noticing your left leg shortening,

And then releasing your right leg to rest,

Feeling the back of your body turn off to bring you back to the earth,

And now doing this with your left leg,

Lengthening and lifting your left leg,

Noticing a shortening happening on your right,

And then again releasing it nice and slow,

And now just alternating right to left,

Noticing your right leg lengthen and lift,

Your left shortens a bit,

And then releasing it on an exhale to lift and lengthen your opposite leg,

So just moving back and forth,

And again noticing how it feels different,

And then now bringing your attention farther up,

So not only is your attention in your legs,

But coming up into the back of your body,

Up into your neck and your head,

And on your next lift,

Whichever leg you're on,

Allowing your head to come up to,

Allowing your head to come up to,

To now bring this movement into the rest of your body,

Again just noticing the muscles that are helping you reach up toward the sky,

And noticing those same muscles as they gently bring you back to rest,

And letting this be your final one,

Allowing yourself to be heavy,

Resting your shoulders,

Letting go,

Letting go,

Coming back to just a deeper,

More intentional breath to reset,

Refresh,

And as you lie here,

Perhaps even with your eyes closed,

Bringing your attention now to your internal vision,

To start to simply imagine yourself moving into Child's Pose,

By imagining yourself coming on to all fours,

And then gently shifting your weight back,

Your hips moving towards your heels,

Your arms extending forward,

Your head gently coming towards the earth,

And once you've had that experience of imagining the movement,

Now let's do it,

Now that we've set up this movement plan,

So again,

Slowly,

Slowly,

Bringing yourself on to all fours,

Like you just woke up,

You're just learning to move again,

And then once you're on all fours,

Gently pressing your weight back towards your heels,

Your hips slowly moving back,

Feeling the length happening in your arms,

In your low back,

Somatic Child's Pose,

Feel into sensation here,

And then come out of it,

Whatever breath you're on,

Slowly back up to all fours,

And you're going to do this again,

This time shifting your arms to the right,

So again,

As you come down somatically into your Child's Pose,

Take your time,

You're shifting your arms to the right,

Your head to the right,

Noticing how this feels different,

Where you feel yourself coming together,

Where you feel length,

And then an even slower unwinding of Child's Pose,

Back up to all fours,

Whatever breath you're on,

Your arms come back to center,

To now shift yourself towards your left,

Your palms coming to the left,

Your torso traveling with them,

And again,

Slow,

Slow,

Somatic Child's Pose,

Staying within comfort,

Beautiful,

That's it,

And then as you unwind,

You are coming to lie on your back once more,

For a very brief body scan,

Feeling into the information,

The little whispers that are happening now,

And then letting go of this sensing and feeling with another breath,

Resetting,

Refreshing to move again,

Bending your knees,

Once again,

Your right hand now coming behind your head,

As you inhale,

Arching your low back,

Feeling your right shoulder and your left hip anchor into the floor,

And then as you exhale,

Bringing your back down,

Bringing your right elbow towards your left knee,

Your left knee towards your left elbow,

To feel that same line come together,

Your left hip,

Your right shoulder,

And then again,

Inhaling to come long,

Coming into your arch,

Feeling an anchoring happening,

Your right shoulder,

Your left hip,

And just continuing,

Pausing to really feel sensation,

Pausing to let go,

What's here today,

In this movement,

What's happening,

Releasing this movement,

When you feel complete with it on this side,

Really letting it go,

Coming back to a pause,

Back to stillness for just a moment,

Just a moment,

To really let your whole body know that you're complete,

And now switching sides,

So bringing your left hand behind your head,

To once again,

Arch your low back,

As you inhale,

Now noticing your left shoulder and right hip anchoring,

And then opposite movement,

Bringing that line together,

Your left shoulder,

Your left elbow towards your right knee,

Your right hip,

And just again,

Continuing to play with this dance of movement,

Back and forth,

How it feels,

How it feels compared to when you did it on your right side,

Connecting to these four points of your body that are so very connected,

So very important,

And letting it go,

When you feel complete,

And really letting it go,

By taking a breath,

To let your body know you are complete,

Coming back to sensing and feeling,

Coming back to those whispers,

Felt through sensation,

Maybe a sense of effervescence,

Tingling,

Vibration,

Warmth,

A release of pressure,

What's here,

And with another intentional breath,

Preparing to come on to your left side,

Grabbing a thin pillow or folded blanket for under your head,

If you don't have it already,

Coming to your chair-like position,

So chair position is like a 90-90 angle,

So your hips are in line with your knees,

Your knees are in line with your ankles,

However,

If that's not comfortable,

You adjust to comfort,

Most important,

And as you find yourself lying here,

Connecting to your right side,

Just noticing it,

Breathing into it,

And then bringing your attention to your top arm,

And wrapping your top arm overhead,

So that your ears are coming towards the tip of your lower left ear,

Your lower left ear,

And as you feel ready,

Inhaling and just lifting your upper body,

Using the muscles underneath your armpit,

So just lifting your head as you inhale with your hand,

Notice that movement coming from your side waist,

Beautiful,

And then even slower release,

Very nice,

Really resting at the bottom,

Now bring your attention to your top leg,

With your knees staying connected,

Lifting just your top foot,

And letting it be heavy,

Letting your toes point towards the floor,

Letting the movement really come from your hip,

And then same thing,

After you paused and felt sensation,

Really notice the releasing,

As you come back to stillness,

As you come back to earth,

Now bringing both of these movements together,

Inhaling,

Lifting your head and top foot with your side waist,

With your side waist,

Feeling your body rise again up toward the sky,

Pausing for sensation,

And then exhaling to completely release,

Like a feather,

Like a leaf falling back to the earth,

And if it feels good,

And only if it feels good,

Doing this movement two more times,

Releasing your side body to length,

Letting it know that it doesn't have to pull you right or left,

Finding center,

And then releasing this movement by allowing your arm to come straight,

Allowing your top arm to come straight to the wall in front of you,

And your leg in that same line,

Maybe the wall behind the crown of your head,

Your top leg long,

Full body in that same line,

So you can feel into more length,

And then if it feels good to stay here,

You're just breathing into this length,

You're just breathing into it,

And then once you're ready to let this go,

You are coming onto your back once more,

More sensing and more feeling,

Very close to what's happening on your right side now,

What let go,

How is this information different on your left side,

And now with the intention of releasing your left side,

Coming to lie on your right side,

Again,

A pillow behind your head,

Chair-like position,

Or close to whatever's most comfortable,

And again,

Just being here now with your left side,

Tuning into it,

And now wrapping your top left arm around your head,

As you inhale,

Just your upper body lifts,

So you're lifting your head,

Your armpit,

Or the muscles around your armpit,

Doing the work,

And then allowing your head to release,

Whatever breath you're on,

Heavy,

Heavy,

Heavy,

Back to rest,

And now allowing your hip to lift,

Your top heavy foot,

Your knees staying connected,

Even slower release after you felt sensation,

To come back to feel,

Rest,

Heavy,

Letting go,

And now once again,

Building this movement up into the full movement,

You're inhaling and lifting your head and your top foot,

Again,

Letting your side body do the work,

Bringing it into contraction consciously,

And then watch it lengthen consciously,

Beautiful,

And just continuing a couple more times,

Again,

If it feels good,

Noticing how it feels different on your left side,

Completing the one that you're on,

Letting go,

Coming back onto your back now,

To tune into your left side,

And if you want that length,

You can do that as well,

And reach for a minute,

And then roll onto your back,

First feeling into your left,

Noticing what's here again,

Sensation,

Your legs long,

And then bringing in your right side,

Maybe feeling more symmetry happening,

Both sides uniting,

And then with another breath,

Letting it go,

Bending your knees one at a time,

Together,

Whatever feels right in this moment,

Bring your attention back to your right side,

And as you bring your attention to your right side,

Really tune into your right glute,

And on your next inhale,

You're going to lift your right glute off the floor,

Inhale,

You lift your right glute off the floor,

You feel your knee,

Your shin,

Coming forward towards your toes,

And then exhale,

Even slower release of your right glute to the floor,

Now bringing your attention to your right shoulder,

And right arm,

And as you inhale,

Externally roll your arm open,

So that you feel your shoulder blade come further onto your back,

And then you exhale,

And you release your shoulder,

Your arm back to rest,

Okay we're going to bring these movements together,

So you're inhaling,

You're lifting your right glute,

And externally rolling your arm,

Maybe you feel your head turn to the right,

Maybe you don't,

And then slowly unwind your shoulder,

Your arm,

Your glute,

Your head comes back to center,

Breathe,

And let's do this a couple more times,

So again,

You're inhaling just your right glute,

Your shoulder opening,

Let your head and neck move the way it wants,

And then slow unrolling,

Slow unwinding,

Exhaling back to rest,

You're going to do this one more time,

Inhaling,

Lifting your right glute as you externally rotate your arm open,

Really feel the contraction where you feel it on your right side,

And then let it go nice and slow,

Beautiful,

Noticing information happening on the right side of your body,

Taking a breath to let it go,

Moving your attention to the left side of your body,

Specifically your left glute,

And you inhale,

And you lift just your left glute,

Notice if this feels different,

And then unwind it on an exhale,

Nice,

Slow unrolling,

Unwinding,

Back to rest,

Coming up into your left shoulder and left arm,

Inhaling and rolling it open,

Feeling your shoulder come further onto your back,

Exhaling and unwinding,

Back to neutral,

Upper and lower body,

Same time,

Inhaling,

Lifting your left glute,

Rolling your shoulder and arm open,

Let your neck and head do what it wants,

And releasing that too on an exhale,

Beautiful,

Let's do it again,

Inhale,

Left glute,

Shoulder,

Feel the contraction,

Feel how it feels on this side,

And then releasing,

Let it go,

Feel it fade,

And just one more time for good measure,

If it feels good,

Only if it feels good,

Slow unwinding,

Back to neutral,

So now bringing these two parts together to come into a somatic bridge pose,

Again just imagining the movement in your mind,

In your mind's eye,

Your arms can be either right where they are,

Or you can place your forearms and palms toward the floor for more support,

When you're inhaling,

You're allowing both of your glutes to come off the floor,

And then as you exhale,

Releasing both of your glutes back down to the floor,

So as you feel ready,

Beautiful,

Feel the full movement through both sides,

And then really slow unwinding,

Really let it end,

Really let it complete,

And if it feels good,

You'll do this a couple more times,

Your own pace,

Your own way,

Really taking your time to come up toward the sky,

And even more time allowing gravity to bring you back to rest,

Again just playing with this undulation,

Sky and earth,

Sky and earth,

You are connected to both the sky and earth,

And then once you feel complete,

Again back to a body scan,

Back to sensing and feeling your legs long,

If it feels supportive,

Maybe coming back to your energy body and noticing vibration here and how it feels,

Into your physical body and how it feels,

Your mental body,

Your emotional body,

Your whole body lying here in space,

Noticing how you feel somatically right now,

Letting this go too with another breath,

Bending your knees once again together or one at a time,

And now reaching your arms up toward the sky,

So your fingers are reaching towards the heavens,

Noticing that you have a connection with both of your shoulder blades,

And as you inhale,

Turn your head right and reach through your left arm,

So there's an anchoring in your right shoulder,

Reaching away with your left,

And then exhaling back to center,

Bringing your arms back to center,

And then coming to the other side,

Inhaling your head left,

Reaching through your right arm,

Exhaling to bring you back to center,

To continue reaching toward the sky,

Maybe again noticing how it feels,

Right to left side,

Sky and earth,

Feeling the connection to both,

Feeling where you're anchoring to the earth,

Feeling where you're reaching toward the sky,

Toward the stars,

And when you find yourself back at center,

Releasing your arms into a T,

Again just with sensation,

Back to feeling into your body,

Back to into feeling your energy,

And then noticing your right palm is open toward the sky,

Your left palm facing the earth,

Coming into our nice twist,

Starting with our upper body,

As you inhale,

You turn your head right,

Really notice that internal rotation of your left arm,

And then you come back to center on an exhale to flip your hands and turn your head to the left towards your open left hand,

And just continuing,

Continuing to twist and roll your arms,

Your neck,

Some of you intuitively are coming into a full body twist,

So if your lower body is ready to dance,

And ready to come into this very delicious movement,

Allow it,

Once again just notice where you feel length,

Notice where you feel it coming together,

Notice where you feel pleasure in this movement,

And pause before it becomes anything else,

Before it becomes stretching,

Before it becomes efforting,

Remembering just to move,

Just to feel your body moving,

And then once you find yourself at center again,

Bringing your knees in towards your chest,

Feeling length through the back of your body,

And then bringing your feet back to the ground,

When you feel ready,

Bringing your attention back to your right side,

Your next inhale,

You arch your low back just to about half of what you normally would,

And then lift your right foot off the ground,

Keep breathing,

And then maybe you're on an exhale,

You take your foot down,

And then your low back,

You breathe,

You notice sensation,

And on your next inhale,

You come into a small arch,

And this time bring your knee in towards your chest,

A little further if it feels good,

And then a nice slow release of first your leg,

And then your low back,

Very nice,

Now let your right leg slide out long,

And then let it kind of flop open,

Let it flop open,

And on your next inhale,

You're barely lifting your foot off the floor,

Notice what muscle is helping you do this,

Could be your psoas,

And then very slowly exhaling it down to the floor,

Beautiful,

One more time just like that,

Just allowing your right heel to barely come off the floors,

Really feel this in your pelvis,

And then very slowly exhaling and releasing the movement,

Just breathing here with feedback in your pelvis,

Bending your right knee,

Using a breath to let go of your right side,

Your attention now here and present in your left side,

And again inhaling,

Little baby archs more than you normally would,

And then just lifting your foot about an inch off the floor,

And then exhaling,

Your foot comes down first,

And then your low back,

Breathe,

Let go,

And now doing this again,

This time little baby arch as you inhale,

And bringing your knee a little closer in towards your chest if it feels good,

And then a real slow and winding on your exhale,

First your leg and then your back,

Really nice,

And then sliding your left leg long,

Letting it flop open,

It's relaxed,

And on your next inhale,

Barely lifting your left heel from the floor,

Let the work once again come from your left pelvis,

And then a real slow release on your exhale,

Back to the earth,

You're going to do this movement one more time,

And then releasing it,

Back to feedback in your left pelvis,

Bending your left knee,

Inhaling and arching your low back,

Exhaling and pressing your low back into the floor,

Let's do it two more times both ways,

Inhaling,

Arching,

Sky,

Exhaling,

Flattening,

Earth,

And one more time your own way,

And then you let your entire movement practice go with a deeper breath,

A releasing of your legs,

Once again noticing feedback,

Bringing back your first body scan,

Back to balance,

Noticing where you feel balance within yourself,

Your whole body,

Your right side,

Your left side,

Both sides,

How are you feeling somatically now,

And now a little further,

Breathing through your energy body,

Bringing your attention to your nose,

And as you find your attention here,

Fine-tuning it to your left nostril,

And on your next inhale,

Imagine breathing into your left nostril,

And breathing out of your right nostril,

Breathing into your right nostril,

And out of your left nostril,

Into your left nostril,

And out of your right nostril,

Into your right nostril,

And out of your left nostril,

And just continuing to breathe this way,

Letting your breath move back and forth,

Left to right,

And if it feels good,

Continuing to breathe this way,

Moving very much into final relaxation,

Final integration,

Shavasana,

So your choice,

Maybe you're letting everything go,

Maybe you're just back to awareness,

Whatever feels good,

For just a couple of minutes.

I'm coming back to this moment,

So gently,

Your eyes still closed,

Fill in stillness,

Letting go of today's practice with some cleansing breaths,

However that feels good,

So in through your nose,

Out through your nose,

Or in through your nose,

Out through your mouth,

Maybe a sigh,

Mm-hmm,

Back home,

New day to explore,

Yeah,

And just starting to move your body,

If you're ready to move,

Thank you again so much for being here,

Deeply bowing to the brilliant light that shines with each and every one of you,

Thank you,

Thank you,

Thank you for being here with me,

And I hope you have a beautiful,

Beautiful day.

Reviews

Hello beautiful 🌸🎀🌸🎀🌸Thank you so much for the wonderfully movements 🌈like magical I’m so relieved and feeling soft🗺️have a blessed day 🕉️Namaste