I'm Rebecca.
Grab your props,
There's.
.
.
A blanket fold or a large bath towel or beach towel,
A bolster.
Or a couch cushion.
Two blocks.
And some myofascial release balls.
If you don't have myofascial release balls,
You could use a foam roller or skip the balls altogether.
So we'll start with the balls nearby and a block nearby.
And you can lie on your back.
And construct your rest and just arrive.
One hand at the heart,
One hand at the belly.
Knees together and feet out wide.
Just notice this transition from doing to being.
Now start to bring your awareness to the breath.
Noticing your inhale.
And noticing your exhales.
As you bring your awareness to the breaths,
Maybe the inhale gets a little bit longer.
And the x-haul gets a little bit longer.
Beautiful.
Now invite your breath down into your belly.
So as you breathe in,
The belly shows up.
As you breathe out,
It softens and releases down.
This diaphragmatic breathing.
So calming.
And it also helps.
The lymphatic system.
The diaphragm acts as a pump to the lymphatic system.
So when you do this belly breathing.
It helps too.
Move lymph back towards the heart.
Beautiful.
OK,
Grab your balls.
That you help them.
We're going to place them right at the center of each buttocks.
So you'll lift your pelvis up,
You'll place the balls under,
You can see them in the screen,
And lower down.
If you come to my class,
We do this a lot.
But each time you come,
It feels different.
So just notice how it feels today.
And if you're new to this,
Being really kind to yourself.
Sometimes when you place the balls underneath or on your body.
Your body might tense.
But using your breath to relax.
Let go.
To relax into it.
And maybe that tension that you're pushing into the balls will relax down.
Just letting your body know it's okay.
I'm doing this on purpose.
So you can stay still or you can move your knees side to side.
Be really kind.
And less is always more when it comes to myofascial release.
This class is all about.
Taking care of yourself,
Nourishing yourself.
Being really kind to yourself.
Beautiful.
And noticing.
If there's tension when you bring your knees to the left,
Maybe pause at the left,
So both knees are.
Coming towards the left.
You feel that tension?
Just the idea of letting it go on the exhale.
Beautiful.
Please go to the right.
Pause,
Notice.
And the invitation to.
.
.
Let it go.
And jazz.
Emotion.
Any speed or rush that you've gathered in your body.
Just letting it go.
Beautiful.
Coming back to center.
And now.
Where we're gonna go,
You can remove the balls.
Straighten the legs.
Straighten the arms and just feel.
How the body feels,
You might feel a little more connected into the hips.
Maybe there's some warmth.
You can reach them.
Right fingers away from the right toes.
And the left fingers away from the left toe.
And move side to side.
Just thinking about moving the skin layer away from the fascia layer.
Right underneath the skin layer.
Very beautiful.
In your knees.
The next place we're gonna go.
.
.
Is if you feel your hip bones.
Right in front of you and you're going to drop to the side.
So the ball is going to go to the side and you can imagine that there's a seam.
Your pant seam on your leg.
So we've got the hip bone,
The ball's gonna go.
On the side where you would imagine that seam of your pant leg coming up.
You're going to do side lying,
And you can grab a blanket fold.
So we're doing our myofascial release kind of in the beginning and then we'll get into the yin postures.
So I've got the ball and I'm just rolling to my side.
You can just keep your forearm down,
Or you could use a block and your blanket.
Kind of lay down a little bit.
I'm kind of like I have a loungy feel where my.
.
.
Upper arm is on the block.
And just notice how that feels.
It might be a doll egg.
As long as it's not sharp.
Stay here,
Or you can bring the top leg back.
So you bring the foot down,
The knees bent,
And the bottom leg up.
The bottom leg with the ball underneath it is going to straighten and you can lift and lower the leg.
Using your breath to let go.
That long exhale.
You can even go through the mouth.
Just that release.
For getting into the.
.
.
Through minimus and medius.
The side of the head.
Beautiful one.
Using your breath to just release.
Maybe you lounge down even more,
You lower your head as you relax into the ball.
We're getting into that connective tissue that surrounds the muscle.
Beautiful.
I'm doing a little tiny rocking side to side.
And if you have any questions along the way,
Please let me know.
Beautiful.
Two more rounds of breath so you can stay still.
You can move that bottom leg up and down or side to side,
Or just stay still.
Beautiful.
One more inhale.
Exhale,
Bending the bottom knee.
And then just using your right hand to press yourself up.
You can use your left hand to help.
Straighten the legs out long.
You can point the toes away.
Point the toes towards your heart.
Kind of notice the two sides.
If you move a little side to side just a little bit.
Reaching the left heel away and the right heel away.
Here's some.
Now we're going to do the other side.
I'm going to turn so you can see me.
That you can just turn your back.
If you need to.
And so I'm side-lying and I'm going to place the ball right reuse your hip bone as a like an anchor point and you're just going to move it down to the side of your hip.
You can kind of see it in the camera.
And I'm lying down.
And maybe bring your head down.
You can rest your head in your hands.
While your elbow's on the mat.
Anything that feels good.
Each side is so different,
So just noticing this side.
You can stay still.
You could just rock a little side to side like you're on a raft.
With the little.
.
.
Small ripples,
You're just moving side to side.
Or bend the left knee.
The top knee and straighten the bottom leg and lift and lower.
Adding a little sharing.
Using your exhale to release.
Let go.
This is great if you.
.
.
Are going to be sitting at your desk today for you.
Are doing sport.
Walking or running.
Or driving.
It's just a great place to work if you're just being a human.
And I like to think about.
.
.
These places that we work with the Myofascial Release Ball.
Dropping seeds of gratitude.
To this spot in the body.
These tiny drops of these tiny seeds.
Planting throughout the body.
These seeds of gratitude.
For this precious human form.
Thank you and applause.
We'll be here for one more and have.
.
.
Exhale,
Letting go.
Here to play.
Slowly,
You can remove the ball.
Use your left hand.
To help you.
I'd bend both knees and just come on up.
And again.
Point the toes away.
Point the toes towards the heart or any other movements that feel good.
We're going to do one more myofascial release and then we'll get into our yin postures.
The next place we're going.
So we did that.
The piriformis and the glute max in the back of the hip.
We did the side of the head.
Now we're going to do the front of the hip.
So again,
If you find those pokey bones of the hip,
You're going to take the balls inside of the pokey bones of the hip and down just a tiny bit.
We're relying on our bellies to do this.
We're getting into the.
.
.
Psoas and the iliacus.
So you're relying on your belly.
And like you have your forearms down like you're in Spain.
We'll take your.
.
.
One ball at a time,
If you'd like,
Inside the hip flexor.
Inside the pokey bone of the head.
And down just a little bit.
And you're in charge.
If it doesn't feel good,
You can take the ball away.
I'm on my forearms.
But you could always stack your hands and rest your head in your hands.
So they're just on top.
They're stacked on top of my head,
Resting on my hands.
This is an awkward place to get massaged.
But you're in charge here.
That's the cool thing about the balls.
You're in charge,
And you can take the balls away at any time.
This invitation to bring your awareness to this part of the body.
Maybe you don't think about it as much.
And that idea of planting.
Seeds of gratitude.
Notice your breath as you breathe into your belly.
Feelings.
The tension on the balls.
And as you breathe out,
Maybe there's this softening as the balls muzzle in a little bit more.
The SOAS,
The diagrams attached to the SOAS.
As you breathe in,
The diaphragm drops.
And as you breathe out,
The diagram look.
Coming on the sew out.
So if the psoas is tight,
The diaphragm can't lift as much to get rid of it.
The air.
With an exhale.
Beautiful,
So stay still or bend your knees.
And rock a little side to side.
So I'm going to bring my knees side to side.
And you bring them in.
Heels to the right,
Maybe pressing into that ball a little more on the right side.
When you bring the heels to the left,
You're pressing into the ball a little bit more to the left side.
Beautiful.
So you could stay like that.
The last add-on,
If you wanted to,
The toes are underneath the heels.
I'm lifting my knees and I'm just gonna move a little bit back and forth,
Tiny movements.
Is shearing.
Any tiny movement.
And as your body becomes more comfortable,
Maybe you do more.
And you may think of things that I have not ever thought of.
Beautiful,
You're doing great.
Be here for maybe three more rounds of breath.
Beautiful,
One more inhale,
Pressing into the balls.
Exhale,
Slowly bring your hands underneath your shoulders.
Press back.
And let's pause in childhood,
Just as a transition.
And there may be more at the bottom.
Place we just have the balls.
Thank you.
Beautiful.
Slowly walk your hands up.
Circle your shoulders one way.
And several on your shoulders the other way.
And now let's get into some yarn.
Grab your props.
So you can take your balls and just move them to the side.
We won't need them for a little while.
Grab your bolster if you have it,
A blanket fold if you have it.
Bye.
And of course,
You don't need any of these props.
I just think of the props as this invitation to bring in more nourishment,
More kindness to your body.
So what we're going to do to start with is have the bolster in front of the knees.
And I'm sitting in a hero's pose.
But before we even do that.
If it feels okay to you,
Bring your toes.
Underneath your heel.
So my toes,
I'm coming into broken toe pose.
So you could have your toes flat like this with the tops of the feet on the mat.
But what I'm doing is bringing the toes underneath the heels and I'm leaning back.
And so my toes are stretched.
You can stay forward,
Pressing your hands on the bolster and taking off the pressure on the feet.
Or you can walk back.
You could even.
.
.
To floss.
And bring them behind you.
We're just going to be here for a minute.
Some people call this broken toe pose.
I guess.
Getting into the feet a little bit.
If this doesn't feel good,
You can always sit cross-legged and maybe massage the bottom of your foot.
We're already a third of the way in.
Using your breath to let go of any tensions.
But listening to your body,
If it doesn't feel good,
Your body is the number one teacher.
I'm just a guide.
And always come out and come back in.
Got about 20 more seconds.
Beautiful.
Slowly come up.
If you're leaning back,
You can even come forward.
And with kindness,
Just release the toes down.
You can maybe tap the toes on the mat,
Or you could just sit back on your heels.
And now the tops of the feet are on the mat,
I like to take my fist and kind of press into the bottom of my feet a little bit,
But anything that feels good for you.
Years.
OK.
And from here,
The bolster's in front.
I've got my blocks.
I'm going to take them with me.
And I'm coming into tabletop just as I am.
Just to help me get into the posture,
I'm going to step my right foot forward.
And we're coming into what might be called dragon.
The left leg,
The top leg.
Right above the knee is resting on the bolster.
You could have your foot outside of the blocks.
The toes are kind of.
Facing that corner of the mat.
The right toes and the right knees opening to the side.
So this is like a lizard lunge.
I've got my hands on the block.
You can bring the blocks up to the highest setting.
You could also bring your hands onto the chair.
Or your arms onto the mat.
So wherever you are,
The time's already started.
In yin,
The invocation is to come into the posture about 60% or 70% of your normal range.
The number two.
Is to Quiet the mind and quiet the body.
So you may take a moment to adjust yourself.
You might even rock a little side to side.
Before you drop into the silence.
And the stillness.
And the last is to save the time.
So once you've gotten yourself comfortable,
Maybe you've made any movements that you needed to adjust your posture.
And the invitation to drop into the stillness.
In the body and the mind.
Beautiful.
If anything bubbles up,
Tension.
Just imagine letting them go on the exhale.
Beautiful.
Stay right where you are.
Or lower your props down a little bit.
Lowering your forearms down onto the mat.
Or watch your toes.
Out to the side a little bit more,
Opening the right knee.
For the last three rounds.
See you in class.
Slowly bring your hands back to the blocks,
To the mat.
Walk your hands back.
You can feel that nice tug on the left psoas where we just rolled out.
And now to come out to straighten the front leg.
And you can pause.
In this kind of runner's lingerie.
Pyramid.
Maybe bow down a little bit.
And then slowly bring the right knee to meet the left.
Drop the belly,
Lift the crown,
Lift the tail.
Breathe in,
Breathe out.
Exhale,
Round breathing out.
Cat,
Cows,
Or any other transition that you want.
Now if it doesn't feel good to come into that lizard lunge,
You can lie on your back and bring your knee into your chest.
And the other legs extended.
You will too.
Pausing at center.
And now we're going to do the other side.
So just taking the wisdom from the first side.
And when you're ready,
You're going to slowly step your left foot outside of your left hand.
I'm using the bolster as a kickstand.
For my right thigh above the knee is just resting on the bolster.
I've got blocks for my hands.
You can bring them into the highest setting to start with.
Or any other arm variation that you would like.
Coming into the appropriate depth.
Doing any movements that feel needed before you drop into stillness.
Maybe you just rock the shoulder side to side.
As you rock your hips side to side.
Or you adjust your feet.
And then when you're ready,
The invocation to drop into stillness.
Quieting the mind.
And quieting their minds.
You might feel that nice tug on the right hip flexor.
As we compress the left.
Side.
Shoulders away from the ears.
And in seeds of gratitude.
You are doing great.
You're amazing.
On the next inhale,
You can stay right where you are,
Or maybe you lower your body.
Locks down.
Or bring your forearms onto the mat or your block.
Maybe you take your left toes out to the side a little bit more,
Opening the left side of the hips.
Bye now.
Adjustments you'd like to make for the last three rounds of breath.
One more inhale.
Exhale with great care,
Slowly bring your hands back onto the mat or to the floor.
When you come up,
Just pausing and feeling that tug on the right side.
Slowly,
With great care,
Straightening the left leg.
Just being really kind to yourself.
There's no rush.
You pause,
Reflect straight.
Maybe bow down.
And slowly step the left foot back.
So the knee meets the right knee.
Drop the belly,
Lift the crown,
Lift the tail.
Exhale,
Round.
Any other movements that feel good as that transition.
Beautiful.
Slowly walk your hands back.
The next posture we're coming into is saddle pose.
If you want to make a little runway for your back.
You can take your posture.
In the blog.
One block or two blocks.
Underneath your bolster.
You could even bring a blanket fold to make it a little higher.
So I made this little runway.
So I'm in hero's pose and you're just gonna lean back.
Bolster is there to catch you.
If it doesn't feel good to have your knees bent,
You could always straighten one leg at a time and that could change the posture.
So I have my left knee bent and the heel is coming towards the left glute and the right leg is long.
Or bending the knees.
If you don't have a bolster,
You can always come and just use your hands to hold you up or lie on your back and bring your knees into your chest.
Once you've adjusted yourself.
An invitation to drop in.
And making yourself to the appropriate depth.
You could always add another blanket.
Make it a little bit higher.
You are opening the whole front of the body up.
Oops,
Text.
Was so out.
Arms can be out to a T.
Or arms can be beside you.
I'm just making this work for you and we're already a third of the way in.
Breathing into the belly.
Self-sustaining,
Producing.
The invitation is to hold for time and bring in that quiet,
The stillness in the body and the mind.
But at any time that you need to adjust or change positions,
That's totally fine.
Just readjust.
And then drop right back in.
If you have one leg straight and one leg bent.
Switch straight.
Beautiful,
You're doing great.
Opening your heart to all the possibilities.
Please have a seat.
We're going to be here for five more rounds of breath.
If you feel like you need a little more spaciousness,
You can always lift up.
And remove.
I love that.
Pillows and lean back.
A little deeper.
Or any other adjustment you'd like.
Each exhale.
That release valve.
By letting go.
Beautiful.
One more inhale.
With great care on your exhale,
Slowly bring your hands onto the map.
Within us fully.
Press yourself up.
Thank you.
Great care.
And now,
Slowly.
Release the right leg.
Might be the hardest part,
And release the left leg.
Beautiful.
And straighten your legs out long.
Point the toes away.
Point the toes to your left.
Towards your heart,
But be really kind.
Just give your body a moment to readjust to the shape.
Of course.
I'd like to taste my fist.
And then some slight tapping on the paws.
Slay.
Even the tops of the feet.
Inner parts of the leg.
Open your belly.
Child.
And then when you come to your head,
Just tap in with your fingers on your head.
Beautiful.
Okay.
Now we're going to come into a forward fold.
And if you have your goal started,
You could just turn around and move towards it if it was on that platform.
So I've got the pollster and the blog.
You could even grab one of your blanket folds for more height.
The feeder out wide.
And before we come into the posture.
.
.
You can just bring the hands behind you.
Opening up the heart.
And again,
Pointing the toes away and point the toes towards your heart.
If it doesn't feel good to have your knees.
Straight.
You can always bring a blanket fold underneath your knees.
There wants to be like a light bend to your knees so they're not locked out.
So you can stay back like this,
Or when you're ready,
Walk yourself forward,
Coming into a forward fold.
So you decide how much fold you'd like.
You can always make the block lower.
I like to even bring my elbows onto the bolster and rest my eyes and my hands.
So anything that feels good for you.
Coming to the appropriate depth.
Making any movements that feel good.
Before you drop into the stillness.
Beautiful.
If you feel tension,
If your mind is wandering.
This invitation to let it go in the action.
Doing great.
Stay here.
On your next inhale,
Maybe you should fold them down a little bit more.
Like and please.
You need to exhale very softly.
Salute.
Beautiful.
On 1 AM.
Exhale with great care,
Using your hands to help wash your body up slowly.
I'm going to close up the bottom.
Hands behind you,
Bending your knees.
Then she'll work for the new side.
Or anything else that feels good.
You get a phone call.
And next posture,
We're going to come onto our back.
And bring the blocks to the side and keep your bolster if you have it.
If you don't have a bolster,
You can use your blocks here.
You could bring a blanket underneath your head.
We're coming into figure four.
Which is something you'd rather do,
Of course.
I'm gonna cook you back.
And one down you must add.
In my feudal and liberal spirit.
You The birds are really loud today.
So we'll bring the left knee into the chest.
And give yourself a hug.
And then drape the left.
Ankles.
On the right side.
So I've got my right foot on the bolster.
If that doesn't feel good,
Then you can take the bolster away.
I'm using my left hand.
As my elbows on the mat,
I'm just using the hand to kind of press the left.
Knee and thigh away very lightly with kindness.
You could even bring your block down,
Rest your elbow on your block,
And use it so your hand can get a little higher.
And then when you're ready to drop your head to zero,
Take your four.
I'm offering a more restorative variation,
But you could always bring your hands and intertwine them around your right hand.
You could even bring the right foot against the wall.
Or lift it up for a figure four like that.
So whatever you're offering is awesome.
You could also offer pigeon.
And to exhale,
That lady smile.
Sweet sweet sweet sweet sweet you you you Beautiful,
You're doing great.
Try to get rid of.
Making any adjustments that you would like.
You you stay here or maybe now you add your once we have revived our race.
Are you straightening your right leg?
Hold on to the right calf.
Repeat the last three rounds of breath.
Beautiful,
Slowly with care.
Slowly bring your right foot down as it was lifted.
Slowly release the left ankle off of the right thigh.
Beautiful.
Windshield wiper knee,
Side to side.
Or any other movements that feel good for you.
You could straighten your legs out long and point the toes away and point the toes towards the heart.
We're just preparing for the second side.
So when you're ready,
Bending your knees.
And if the bolster's not working,
You can always change that.
Right knee comes into the chest.
And the right ankle over the left thigh.
My figure 4.
Taking my right hand and slightly pressing my right thigh away.
So I'm pressing the right knee away a little bit.
Great care.
This is just a really.
.
.
Being really kind to yourself.
If you want to come into a figure four in a different way.
You could always bring the hands behind the left thigh,
Lifting the left foot.
And you could put the left foot against the wall if that's nearby.
The invitation to bring the breath all the way down into the belly.
Diaphragmatic breathing.
Breathing into the belly.
Exhaling as the belly softens.
And the diatribe lifts up.
Pressing into the lungs.
And lifting the heart.
Softening,
Release.
Bye.
Perhaps.
Suffering in the past.
The arms,
The hands.
For now.
The front.
Whole body side.
Staying here for the next three rounds of breath.
Maybe you interlace the fingers if you haven't done that yet or straighten.
The left leg,
Grabbing hold of the calf.
One more inhale.
Exhale if you have you.
Left leg.
So let's just lower it down.
Slowly undrape your right leg over your left.
Beautiful.
Windshield wiper the knees side to side.
Or any other movements that feel good.
Beautiful.
Now we're coming into a twist.
You can bring your bolster to the side.
And let your knees drape onto the bolster.
So the knees are into the chest.
And rock a little side to side.
You could do this or you could straighten your left leg out long and the right knee stays in the chest.
I think that would feel really good.
So before you get into your twist,
The left leg is reaching long,
Just like that.
Lizard lunge that we did and the right knee is compressed.
The right hip flexors compressed.
Stay here.
So you could just stay with us.
Knee into the chest.
Or take your left hand.
And slowly bring your right leg across for a twist.
The left leg is long,
The right knee comes over the bolster.
Adjust your shoulders so the left shoulder is coming underneath the body a little bit more and the right shoulder is coming down towards the earth.
And when you've found your position,
Arms can be reaching out to the side.
But really making this practice your own.
Adding what you need.
And then when you're ready.
Dropping in to the stillness.
The invitation to bring them.
Breath down into the belly.
And you might notice it a little more in this twist.
Breathing in,
The diaphragm drops down.
Breathing out as the diaphragm lifts.
Tubby on the sew-out.
Pressing into the lungs.
And the lungs lightly lift the heart.
You can imagine this.
Alter inside your body.
The altar of your heart.
If there's anything that you would like to place.
In the altar of your heart,
And you could do that now.
It's a prayer,
A dedication.
A word.
Or stillness.
Beautiful.
One more inhale.
Exhale with great care,
Slowly bring your right knee back to center.
And bring your left knee back to center.
Give yourself a hug.
You're amazing.
Beautiful.
Move your bolster to the other side.
You're using it.
The left knee stays into the chest and the right leg reaches out long.
Is pausing here.
Feeling that stretch on the right psoas.
And then when you're ready,
Take your right hand and with care,
Slowly bring your left knee across for your twist.
Adjusting your bolster.
Adjust your shoulder so the right shoulder comes underneath the left shoulder.
To flatten you a little more.
Your variation of the twist,
Whatever you're offering is perfect.
Arms could be out to a T.
Exhale,
Letting go.
Any tension that's bubbled up.
In your to-do list.
Any speed or rush of the day.
Letting it go on the exhale.
Breathing into the belly.
Except releasing.
Beautiful.
On your next inhale.
Slowly.
.
.
Bring your left knee into the chest.
And bring your right knee into the chest.
Again,
Giving yourself a hug.
You're amazing.
Your body is so precious.
Our last posture is Shavasana.
If you would like to add.
Do that all.
Runway for your back,
You could do that.
Bringing the blocks.
In the ball stack.
A blanket for your head.
Slowly lower down,
Maybe one hand's width.
Away from your sacrum.
Lowering down.
Adjusting.
The props.
Feet together if you'd like,
Knees out wide,
Or any other variation.
Of your Shavasana shape.
Arms can be to the side.
Or arms beside you.
Palms up,
That feels good.
Eyes closed if that feels okay.
Taking a breath in,
Just breathing into the belly.
Pausing.
Take another split breath in.
Long,
Slow exhale.
One more deep inhale,
Breathing in to the belly.
Housing.
Take another sip of air.
Long,
Slow exhale.
As you move into your Shavasana.
Noticing your next inhale.
And noticing your next exhale.
Bringing movement back to your fingers.
You and back to your toes.
Reaching your arms past your ears.
Straightening your legs,
Getting really long.
Like you've just woken up from a long restful nap.
And then hugging your knees into your chest,
Getting small,
Giving yourself a hug.
Bringing gratitude.
Into your precious human form.
Precious body.
Now watching out for your props,
Slowly roll to your favorite side.
Just pausing in the shape of.
Rebirth.
Rejuvenation.
Knowing that this practice helps nourish.
Reset.
Clears the path.
So we remember what's important.
Slowly make your way to see that.
Placing your hands at your heart space.
Bowing to the inner teacher within each of us.
The light of awareness.
That connects each one of us.
And makes us one.
Om Shanti Shanti Shanti.
Peace,
Peace,
Peace.
Thank you so much for practicing with me today.
I really appreciate it.
I hope to see you next time.
