Today you're going to be flowing through some really beautiful moves that will allow you to open up space.
And create a sense of ease and compassion within the body.
If you're anything like me,
Self-compassion can be a hard thing to practice.
You may be somebody who is great at giving compassion to others,
But when it comes to doing it for yourself,
You are your own worst enemy.
Today we're going to explore how yin yoga can help to soften the edges and quiet the mind.
So before beginning,
I want you to just close down your eyes.
And I invite you just to take a deep breath in.
And then a long exhale out through your mouth releasing all the nerves that are aching.
Breathing deeply in through your nose.
And owls through your mouth.
One more time,
Deep breath into your lungs.
And out through your mouth.
Allowing your shoulders to settle.
And now I invite you to set a song cover for your practice.
I invite you to set that with an intention of.
.
.
Be a more compassionate thing yourself.
Maybe it's in your yoga practice.
Maybe it's awesome out.
Maybe it's something you're working through.
And then just gently blinking the eyes open.
We're going to start in a really nice position on our backs.
We're going to come into a rakehide balaclava.
Just opening up the hips and gently opening up the heart space.
If you have any props available to you,
You can always use these and you can put a pillow underneath your spine.
That's going to help deepen the heart open.
But for today,
We're going to do this without props.
So you can just drop your knees out to the side coming into a climb by a caster.
Palms are facing up to the ceiling.
Or if you would like,
You can take your hands above your head.
Then we take our hands above our head,
We open up into the shoulders.
And insert the chest a little more.
Breathing deeply here.
We're going to spend around three minutes here.
So just really connecting with your breath,
Breathing deeply through the belly.
Remembering that this is not a competition.
Remembering that yin is about letting go.
And surrendering.
Or yin practice.
Echoes the philosophy of Daoism.
Beautiful philosophy in which we allow things to unfold in their natural way.
We're not clinging to a riverbank.
Or not pushing or striving.
Or simply allowing time to do its job.
3 in ZP.
And send that breath into the parts of the body of stretching.
Notice if the mind wanders and bring it back to the sensation of the body.
To deep breaths in as though you were expanding a balloon.
Allowing that new life force energy into you.
Parts that are contracted.
Love it.
And I'm just gently pointing on the spot.
And then bringing them in towards the chest.
So we're just going to squeeze ourselves into a ball here.
So compressing the knees down and just massaging through the lower spine here,
Working from side to side.
Just try your best to release that tension in the shoulders and just do this jumping.
And you'll be rolling onto whatever side feels nice for you.
I'm just meeting me in an all-force position.
In this all fours position just get yourself set up here so you can tuck your toes.
Or you can have your toes flat on the earth,
It really is up to you.
And your knees are hip width apart.
We're going to take a melting heart pose.
So you can just walk your hands to the outer edges of the mat and what you're doing is you're sinking your weight in between your arms.
So sinking that chest in between your arms,
Pressing with the palms to the outer corners of the mat.
So drawing the lower abdomen towards the lower spine here to protect the spine.
You can come down onto your forehead,
You can come onto your chin.
But I would invite you not to go to your absolute maximum.
Remembering that in our yin practice.
We're trying to adopt this sort of marionette awareness.
Of what is just and what.
So I call this a Goldilocks position.
I'm gonna hold this for around three minutes.
Breathing deeply and allowing yourself to melt,
Your heart to melt.
To expand.
Bringing up mindful curiosity and continuing speed of watch of your mind.
If you find that negative patterns come in Critical Voice.
Just allow it to wash through without being swept up.
They won't need anything.
You are allowed to take this time.
Hold about one more minute here.
Remembering there should be a level of discomfort not complete pain.
Deep breath,
Really deep within the belly.
This is going to help.
Activate that parasympathetic branch of the nervous system.
Taking you into that rest and digest state,
Place where you feel safe and secure.
And that one with your mind and your body.
And then just inhaling to come up.
You can come into this all fours position.
Just setting yourself up maybe having a little bit of a wriggle if you need to.
Just taking any intuitive movement that might feel nice just for a moment.
Before preparing for the other side.
So this time keeping your knees hip width apart.
You can still have the feet flat or they can be tucked and we're going to sweep that right arm up towards the ceiling.
Keeping the hips squared off as best you can and then you're going to thread that hand coming into a thread the needle so the right hand comes underneath the left right palm is facing to the ceiling and I want you just to walk now walk that left hand up towards the outer corner of the left side of the mat here coming into this twisted variation there's always an option to extend that left leg back if that feels something that you want to.
Remembering that it's best that you stay with this sort of edge rather than going past it just for the sake of pushing yourself.
Black outfit today.
Perhaps at more like 50%.
Got about a minute here left.
Continuing to breathe deep through the belly.
And then sliding.
That left hand back,
Just defraying the inside of that face and unravelling yourself,
Briefly lifting that right hand up towards the ceiling and placing the right hand underneath the shoulder.
We're going to take that on the other side.
So taking that now on the other side,
Setting yourself up.
So we're going to sweep that left hand up.
We're going to thread the left hand through,
Left palm comes towards the spacing,
Left palm faces towards the ceiling and then you can walk that right hand up towards the outer edge of the right side of the mat.
Again you have that option to play with that leg so if you wanted to extend that right leg back please feel free.
Breathing deeply.
We've got about a minute here.
We've got a minute left,
Tia.
And just you're turning that right hand,
Freeing the inside of the right side of the face and then sweeping that left arm up,
Reaching up towards the ceiling,
Gazing upwards.
And then sinking back down towards the earth.
And just now taking knees hip-width apart here.
Coming into a wide-legged child's pose.
So you can walk your hands now towards the outer edges of the top of the mat.
Pressing the palms into the earth here.
Sinking the weight back towards the heels.
So the more you press your palms into the earth,
The more stretch you are going to feel within the hip barrier.
We've got about a minute in this kind of really nice rebound position so just take it in.
Dreams eat me.
They're just coming out now.
Okay,
My baby tips up to meet you.
Drawing the knees in so they hit the palm.
I'm just gonna take really nice class behind the back so you're just going to take your hands into a class position,
Drawing your hands down the spine.
As you draw the hands down the spine,
I want you to draw the shoulders down.
Draw the shoulder blades down and you can slightly puff up the chest while trying to draw the ribcage in as best you can.
Your gaze can come towards the ceiling.
I'm already shining through allowing your chest to shine.
I'm also off to take up space.
Breathing in,
Breathing out.
Breathing deeply in and exhaling out.
One more breath here.
Breathing in and exhaling out.
Just release there,
Releasing the clasp of the hands here.
And I'm making my way now on to add them.
So setting yourself up once you've arrived in the coming into a synth pose,
So just softening yourself.
Feet can be hip width apart,
They can be slightly further to contact the lower spine.
And with this,
I want you to take your hands,
Place them firmly rooted into the mat,
Fingertips spread apart and then draw your hands back towards your elbows and your elbows back towards your body.
This is going to help puff up the chest a little bit more and create some more space.
Breathing deeply here.
If you want more you can take your hands and you can come into seal pose so you can push up and lengthen through the arms.
Maybe walk the hands back in towards the body.
If you have a real crunching sensation in the lower spine,
Don't do that option,
Come back into slinked tones.
And just work with what your body needs today.
Remembering to honour it.
Meet yourself.
Where you are,
Not where you think you should be.
And a lot of our lives in chase where we think we should be.
We don't all know where we are in this moment.
Learn all now,
All you need,
Class.
Really drop out of that comparison even if it's with yourself.
Breathing in and breathing out and then just releasing down.
Then rolling onto your lap,
Coming into our final resting pose.
So coming in to that Shavasana,
I'll find a resting place so you can take your means.
Upwards or you can extend your legs out towards the outer corners of the mat.
Head comes down,
Palms can face up to the ceiling if you have a bolster.
It's always a nice option to take that underneath the knees.
Just to help protect the lower spine.
And we're gonna be here for around five minutes.
So before we come into complete stillness,
I just want you to take one hand to your heart space and one hand to your abdomen.
I want you to internally repeat a statement.
May I be full of loving-kindness.
May I be happy.
May I be healthy.
May I be peaceful and at ease.
May I be full of loving kindness.
May I be happy.
May I be healthy.
May I be peaceful and at ease.
You can choose to object this.
You can just choose to let those words play through you.
Breathe in deeply.
Continuing to focus on the breath each time the mind starts to wander.
I know that lines will do this,
This is the nature.
Of remind.
Final few deep breaths,
Breathing in.
I am breathing now.
Then just gently start to make some micro movements with your fingers and toes.
And then just roll it onto whatever side intuitively falls to you.
Maybe you just take a moment to say thank you to yourself for showing up for your practice today.
Course if you need more time to explore rest please do.
If you're coming with me,
Just bring your hands into your heart center.
Into enjoying the draw.
And just take a moment to reconnect with that intention that you set at the beginning of your practice.
Hatsumatic,
Perhaps you didn't eat it,
It's fine.
Bringing your hands to your forehead.
Towards think kind thoughts.
Bring in your hands to your lips to always speak kind words,
Especially to yourself.
And bringing your hands to your heart center to always do good things.
Thank you very much.
Goodbye.
Goodbye.
Thank you for practicing.
Namaste if you enjoyed this.
Please feel free to connect with me here on Insight Timelapse.
I always love to hear from my community.
And I will see you next time.
