Yoga For Nervous System Regulation [Soothing Vocal Guidance]

A 10 minute Yoga for Nervous System Regulation, guided entirely by soothing voice. This audio was originally created as a video sequence. Because the vocal cues are intentionally gentle, soft-spoken, & 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, & 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 yoga for nervous system regulation. It's going to be a very simple, Gentle practice. So let's get started. We'll start in a comfortable seated position just with some breath in. So you can rest your hands on your knees or in your lap, Whatever you're feeling. Make sure you're sitting nice and tall. Take a deep inhale through the nose. Exhale out the mouth. Second, Deep inhale through the nose. Exhale out the mouth. Going more deep, Inhale through the nose. And exhale out the mouth. Release and come back to the natural breath. And I want you to see if you can find a steady rhythmic breath in and out of the nose. A breath that you can do with ease. And if you need to use your mouth to breathe, That's okay. We'll just try to keep this breath throughout the practice. A second inhale here. Exhale, Come up to hands and knees. Bring the big toes together, The knees wide. Flip the hips back towards the heels for Balasana Child's Pose. Remembering that nice steady breath. Poo. Take a inhale and below. Exhale, Shift your weight forward. Come down to the billy. Bring your right foot forward. Forearm on top of your left and just rest your forehead down on that right forearm for crocodile pose. And using that steady breath. Always come back to that steady breath. In. Take a inhale. Exhale. Bring up your left forearm on top of your right this time. Just rest the forehead down. Take a inhale. Exhale, Release. We're gonna bring our right arm out to the side and we'll rest the left palm on the mat as we slide the left knee up in line with the left hip. So just bending that left knee, Bringing it up in line with the left hip. You could stay here if you want a little more. You can press into that left hand and let those left toes come outside of the right leg. You can let the left knee point upwards. And finding that breath again. Ugh. Take a inhale. Exhale come back to the belly. We'll bring this left arm out to the side. The right hand can rest down on the mat. Sliding that right knee up in line with the right hip or pressing into that right hand, Letting those right toes come outside of the left leg, Right knee pointing upward. Grrr. Take a inhale. Exhale coming back down. To the belly. We'll press into the hands as we make our way up to table position. And then we're going to come down to our back. So however you can get there is fine. We'll hug our knees into our chest. We'll just rock side to side a little bit. And you can find stillness again, Just hugging the knees in towards the chest here. Take a inhale. Exhale, Release the knees, Bring the feet flat on the ground. Bring the arms up overhead and grab either elbow. And then just let your knees fall out wide for Supta Baddha Konasana, Recline bound angle. If this is super intense, You can just scoot your feet out more. Take a inhale. Exhale, Release the arms. Use the hands to help bring the knees back together. And then hug them in towards your chest. We'll make our way up to a seated position. We're going to finish with a little bit of breath. So for this ending breath work, We just want to make our exhales longer than our inhales. So we'll inhale to a count of four and we'll exhale to six. It can be as quick or slow as works for your body. Let's take that inhale to a count of four. Exhale upper mouth to six. Good. Do the pace that works for you as long as your exhales are longer than your inhales. Let's do it again. Exhale. Then do a couple more rounds on your own. Good. Release control over the breath. Return to your natural breath. Just take a quick moment here to extend gratitude towards yourself. With this act of self-care and self-love today. Together, Let's take a deep inhale, Sweeping the arms up overhead, Letting the hands meet. Exhale, Float them down the heart center. Namaste.