New Moon In Cancer Yoga [Soothing Vocal Guidance]

A 20-minute New Moon in Cancer Yoga Practice, guided entirely by a soothing voice. This audio was originally created as a video sequence. Because the vocal cues are intentionally gentle, soft-spoken, and detailed, I have made it available here as a pure, audio-only experience with no background music. There is no need to look at the screen. Simply close your eyes, stay on the mat, and let the soothing ASMR-like quality of the guidance hold space for your practice.

Transcript

Hey y'all, Nico here. Welcome back to my channel and if you're new here, Thanks for joining me. I'm Nico. Today's practice is for the new moon in cancer. Happy cancer season, By the way, To my fellow cancers. I'm a cancer. July 4th is my birthday. This new moon invites us to honor our deepest feelings, To nurture our home lives, And to build a true sense of emotional safety. So today we'll be focusing on the root and Gyan Mudra deep inhale through the nose. And exhale out the mouth. Take a second deep inhale through the nose. And exhale out the mouth. One more deep inhale through the nose. And exhale out the mouth. Good. And come back to your natural breath once again. As we prepare our minds and our bodies for this new moon in cancer practice. Creating a safe space for ourselves and for our emotions. Let's release the hands, Take an inhale, Sweep the arms up. Interlace the fingers, Press the palms away. Exhale, Right hand comes down to your mat. Extend this left arm up and over for a side bend. You can let that right forearm come down to the ground if that feels okay. Reach through the fingertips. Elongate from that left hip all the way through the fingers. So you don't have to round your arm, Just go straight through the fingertips. Inhale, Center. Interlace the fingers, Press the palms away. Exhale, Left hand comes down, Reach the right arm up and over. From the hip all the way through the fingertips. Inhale, Center. Interlace the fingers, Press the palms away. Exhale, Right hand comes down. Reach with the left hand. Inhale, Center. Interlace the fingers, Press the palms away. Exhale, Left hand comes down. Reach up and over with the right hand. We'll do one more time each side. Inhale. And exhale. Inhale. And exhale. Take an inhale, Come back to center. Interlace the fingers, Press the palms away. Exhale, Twist to the right. Left hand outside of right knee, Right fingertips rest behind you. Look to the right. Or over the right shoulder. Inhale, Center. Interlace the fingers, Press the palms away. Exhale, Twist to the left. Right hand outside of left knee. Left fingertips rest behind you. Look to the left or over the left shoulder. Good. Inhale, Come back to center again. Interlace the fingers, Press the palms alike. Exhale, Release the hands. We want to extend our legs to straight. And I'll take this right leg. And bend at the knee as you bring it on top of the left leg. See if you can stack your knees on one on top of the other. We'll just bring our fingertips down to the ground. Inhale. Exhale, Hinge forward. Here in this half-cow face pose. This is intense on the hamstring. So just come as far as is comfortable. Don't force yourself into positions that don't work for your body because it doesn't help you. It's counterproductive. Always want to listen to our body. I'm gonna leave. Inhale. Exhale, Walk the hands back. Let's extend the legs to straight. We'll do the other side. So bend that left knee. Stack that left knee on top of your right knee or somewhere near it. And we'll hinge forward. Okay. Shh. Thank you. So we'll take a inhale. Exhale, Walk the hands back. Let's bend both knees, Resting them on either side of our mat, And we'll do some windshield wipers. So let your hands rest behind you, And we'll just move the knees from one side to the other. Dropping them down. To the left and to the right. Urgh. Now go ahead and let them rest to the right. And we're going to create a 90 degree angle with both knees. Let this right hand rest behind you and we're going to sweep this left arm up and back as we lift our hips. Inhale. Exhale, Lower. Ugh. Now let the knees come over to the left side. Create that 90 degree angle with both knees. Left hand rests behind you. Let's sweep this right arm up and back. Reach, Lift the hips. Then inhale. Exhale, Lower the hips back down. And we'll swing those legs behind us as we come up to a table position on hands and knees. Let's do some Cat-Cow here. Take an inhale, Arch the spine, Lift the chin, Flip the tailbone up and away. Exhale, Round the spine. Tuck the tailbone under. Bring the chin down to the chest. You know, Arch. Exhale, Round. You know, Arch. Exhale, Round. Good, One more round of Cat-Cow. Marjoryasana and Bidalasana, Inhale. And exhale. Good. Come back to stillness and back to a flat spine. We'll move into Adho Mukha Svanasana, Down Dog. Tuck your toes under, Lift your hips up and back. Nice long spine here, Flat back if you can. Pressing the chest towards the thighs and the heels towards the ground. And remember, You can always bend your knees and push back to get a more flat back rather than having a rounded spine. You want to avoid that rounded spine. So if you have a rounded spine, Bend into those knees, Press the chest towards the thighs, Elongate through the arms. Let's take an inhale, Extend the right leg back. Exhale, Step the right foot up in between your hands. Rest down on the left knee. We'll sweep the arms up, Inhale. Coming to Anjanayasana on March. Exhale, We're gonna reach this right arm back. Now if you're able to, You can bring these right fingertips down to the ground or just reach the right arm back and we'll reach this left arm up and back too. Inhale, Exhale, Left hand comes down inside of the right foot, Right arm extends up for revolved low lunge. Inhale. Exhale, Right hand comes down. Step that right foot back, Come to table. Tuck those toes under. Lift the hips up and back for Down Dog again. Good. Let's do the other side. Inhale, Extend that left leg back. Exhale, Step it up in between the hands, Come down on that right knee. We'll reach the arms up, Anjaneyasana, Low lunge. Inhale. Exhale, Reach this left arm down and back or down to the ground if your fingertips can meet it and reach that right arm up and back. Inhale. Exhale, Bring that right hand down the side of the left foot. Left arm extends up, Revolve low lunge. And take an inhale. Exhale, Left hand comes down. Step that left foot back, Come into table position. Tuck those toes under, Lift the hips up and back. I'm back to the old dog. I don't want to kiss my nostril. Do Take a inhale and down dog. Exhale drop down to the knees. Bring the big toes together, The knees wide. Float the hips back towards the heels. Extend the arms forward. Melt the heart down. Come to Balasana, Child's Pose. Good, Just surrender here in your Child's Pose. We'll take a inhale. And so take this right arm, Thread it underneath the left arm. Right ear, Right shoulder come down towards the mat. And the left arm extends up overhead. Good. Try to relax that shoulder down away from the ear. Take a inhale. Exhale, Extend that right arm forward. Come back to Balasana, Child's Pose. Inhale. Exhale, Thread the left arm underneath. Right ear, Right shoulder come down to the ground. Good, Take a inhale. And so let's send that one forward again. We'll come up to a seated position. You can go ahead and lay down in Shavasana if you like to lay down. Hug your knees into your chest. Squeeze yourself into a ball. Inhale, Hold. Exhale, Release those feet to the bottom corners of your mat. Arms rest at your sides, Palms facing upwards. Or you can stay seated if that's what you prefer. Let's revisit the long, Slow breaths we used at the beginning of class. Take a deep inhale through the nose. Exhale out the mouth. Take a second. Deep inhale through the nose. Exhale out the mouth. One more deep inhale through the nose. And exhale out the mouth. Return to the natural breath again. To allow yourself to fully relax and let go here After all the hard work you just did. Letting each breath bring more peace into your body, More calm, More relaxation. And while you're here, I'll say some affirmations to you, Which you can repeat silently to yourself or aloud. I honor my deepest feelings and emotions. I allow myself to feel fully safe in my body. I nurture my inner home and create a sanctuary of peace around me. If you'd like to stay here longer, I invite you to pause this audio now. Otherwise, Begin to wiggle your fingers and toes. Going back into your body. My way back into the room. And if you're laying down, Roll to your favorite side. As we take a moment here to extend gratitude towards ourselves for this act of self-care and self-love today. All right, Next inhale, Make your way up to a comfortable seat once again. And together, We'll sweep the arms up overhead. Let the hands meet. Inhale. Exhale, Float them down the heart center. Namaste.