Hello,
This is Petrina and welcome to this yin yoga practice,
Designed to leave you feeling loved,
Compassionate,
A little bit more emotionally balanced,
Feeling more self-acceptance and to build a deeper connection to yourself and thus others.
Let's get started in Shavasana,
So laying on your back,
Legs stretched out long in front of you,
Arms gently resting by your side,
Palms can be facing up if you're feeling ready to open and receive,
Palms can be facing down if you're feeling,
If you're looking to feel more grounded today.
Settle into the space,
Check in on yourself and see how you're doing.
There's no need to change,
There's no need to fix anything,
Simply be the observer,
Observe the natural ebb and flow of your breath.
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale.
At the end of your next exhale,
Gently make your way up to a seated position,
Sitting cross-legged on your mat.
Preparing for Sukhasana,
Place the soles of the feet on your mat,
Hug your knees together,
Press the palms together,
Hugging yourself in Sukhasana easy pose.
Invitation to keep the palms exactly where they are or gently place them over your eyes for deeper inner focus.
Science has now proven that the human body needs at least eight hugs per day to facilitate and cultivate happiness and joyfulness in our heart space.
Hug yourself as tightly as you need to in these moments.
Get hugs from your family,
Your friends,
Your pets,
But most importantly,
Hug yourself.
With all the love in your heart space,
Pour it into you.
This is an active posture,
So keep hugging the knees tightly together,
Pressing the palms tightly together,
Or gently covering the eyes with the palms.
You you you you Observing yourself being breathed,
Supporting yourself with the power of the breath,
Nourishing your heart space,
Calming your mind,
And bringing ease to your nervous system.
At the end of your next exhale,
Bring the soles of the feet together,
Knees lay out by the side of your mat as if you're opening a book.
Tuck the elbows,
Press into the thigh,
To your thighs.
Lengthen the spine,
Setting up Baddha Konasana,
Butterfly pose.
The spine is long,
The neck is long,
And the heels can be drawn closer to the body for a deeper sensation,
Or a little further away for more ease.
Find what you need in your beautiful body and make it feel good.
There should be some level of discomfort if you're taking the deeper posture here,
But there should be no pain.
If there's pain,
Please come out of the pose and find something that feels sustainable in your body.
Listen to you before you listen to me.
Trust your body,
Trust your instincts.
Focusing on the breath,
Settle deeper into this butterfly posture.
And we hold these poses for about three to four minutes,
As we're doing a shorter session today,
Typically about five minutes.
Use your breath,
The natural ebb and flow of your breath,
As your anchor,
As your support,
As nourishment for the body,
As you move through your postures here.
Exhale.
Gently bring the knees back together to center.
Take a big inhale in through your nose,
Hold at the top,
And exhale.
Empty,
Empty,
Empty.
Take your time,
Gently make your way onto your belly.
And when you get there,
We're setting up for half frog here.
Laying on your belly,
Use your arms beneath your forehead to make a pillow and draw your right knee up the floor on the side of the mat towards your right elbow,
Keeping the left leg long behind you.
Rest the cheek wherever the neck feels comfortable.
Maybe you're facing the bent knee,
Or you're looking in the opposite direction.
Pick the position that feels most comfortable on your neck.
Half frog is designed to get into the back body,
Opening up the back body,
Strengthening the spine,
As well as opening the chest space,
Opening the heart space.
Take a big inhale in through your nose,
Hold at the top,
And exhale.
Empty,
Empty,
Empty.
Take a big inhale in through your nose,
Hold at the top,
And exhale.
Empty,
Empty,
Empty.
When you're ready,
Take your time,
There's no rush.
Relengthen the right leg long,
Back to meet the left,
And take a moment here to pause and absorb the fresh flow of oxygen moving through your body.
On your next exhale,
We'll take this on the other side.
Bring your left knee towards your left elbow,
Extending the right leg straight back,
And rest your head on your hands,
Making a pillow.
Breathe in and out of your beautiful body in its natural state.
End of your next exhale.
Relengthen the left leg long to meet the right leg.
Take a few moments here to absorb the fresh oxygen circulating through your being.
Fresh blood flow.
And from here,
At the end of your next exhale,
Make your way to tabletop,
All fours.
Arms are stacked under your shoulders,
Knees under your hips.
Bring the big toes together to touch,
And gently sit your hips back towards your heels for child's pose.
Breathe in and out of your beautiful body,
Allowing the spine to stretch,
Allowing the spine to relax,
Allowing yourself to be breathed in your body's natural state of being.
It is in these moments of stillness where we can find clarity,
Where we can find ease,
Where we can listen to our bodies,
Where we can find comfort.
Be the observer.
Recognize that anything that shows up is valid.
Meet it with grace.
Meet it with kindness.
Meet it with compassion.
Thank you.
You On your next exhale,
Gently ease your way back up to tabletop.
And we're setting up for our final resting shape here.
On tabletop,
Make your way back to a seated position in the middle of your mat.
Gently let your legs come long,
Your arms gently resting by your side,
Eyes gently closed or soft,
Whatever feels comfortable for you,
Whatever feels safe.
You've done enough for this day.
For these moments,
That's good enough.
No more doing.
Release everything.
Surrender it all to the mat and simply rest.
Shavasana.
And we make your way back into your body,
Bringing your awareness back to you.
Wiggling fingers and toes,
Gentle roll of the neck,
The head goes from side to side.
And take a deep breath in through your nose.
Hold at the top for just a moment.
And exhale,
Empty everything out.
Empty,
Empty,
Empty.
You always have that accessible to you.
I hope this practice leaves you feeling a little lighter.
Press your palms into your heart space.
Close the eyes or soften the eyes.
I hope it leaves you a little kinder,
A little calmer,
A little bit more at ease.
From my heart to yours,
With so much love,
Until we meet again,
Namaste.
Thank you for your practice.
