Hello beautiful humans,
Welcome to this reset.
For your entire body.
You've been feeling tired or you have less time or You don't know.
What kind of direction to take to move your body,
To move the energy,
To move this stagnation.
This is perfect practice for you.
It's a short,
Yet a very rejuvenating practice.
Some of the poses I come back to every time.
I want to calm my mind,
Slow down my breath,
My body.
And just to bring awareness to what is actually happening within my body,
All you need is a pillow and a blanket for warmth.
Anything just to get really cosy and comfortable.
Or if you want you can bring a block.
But we really won't be doing a lot of passive poses.
It's more poses that calm our nervous system,
Relaxing yin poses.
So yeah,
Let's begin here.
On R.
Shins here you can place a balloon pillow underneath you just for extra cushion also supports for your legs and if you have sensitive knees.
Rest your arms on your lap and close down your eyes.
Start taking a breath through the nose.
Exhaling it out through the mouth.
Inhale through the nose.
Exhale out.
Relax your shoulders down and let go of any task or anything that you feel.
Have for your day or This is a moment for you,
A quiet moment,
An individual person.
Practice for you to slow down things.
Start taking three breaths here,
Inhaling through the nose just like that.
Feeling your ribs,
Your belly rise and exhale fold forward.
You can bring your hands on your belly to feel the stretch.
This breath.
Chest to your ribs,
Expand and exhale.
By feeling your breath rise you.
You start noticing.
You're inviting awareness to your breath.
Maybe your breath is traveling through the right side more or left side.
You can do this by experimenting as you place your hands on your ribs,
The sides of your ribs.
Inhaling,
Belly rise,
Exhale.
Beautiful lost one.
Rest your hands back down at your lap.
Coming back to normal.
Rhythm of breath.
Pick your hands and begin to shake it up.
Beautiful.
Let's start here by moving our neck rotating clockwise direction.
I slept on the wrong side so my neck is quite paining so I'll be more careful as I'm doing my neck rolls.
You are having.
No pain.
You can start to rotate.
Direction,
Just all the way down.
And exhaling,
Lean your head back.
Inhaling Tuck the chin.
Exhaling.
Let's move other side.
With your breath,
Inhale.
Soften your jaw.
Relax the shoulder away from your ears.
Giving your body permission to just breathe,
Be present.
Calm your mind.
Come back to center.
Or at least your pillow if you don't need it.
Or if you do.
We'll move to our extended child's pose.
Another trick I like to do is to place the pillow underneath.
Or just in between my.
.
.
Heels and thighs.
Such a beautiful Lift for your spine here.
You can experiment with that.
Open you and me.
Feet to touch.
Toes together.
And lean forward,
Extending both your hands,
Your arms.
Overhead.
Relax your forehead down.
Melt your chest.
Relax your entire body.
In this surrendering pose.
Child's brain.
Maybe you can experiment with bringing both your hands together in Anjali mudra.
On top of your head.
Open your elbows wide and find your adjustment,
Find your center here.
In every pose it invites us to open up more.
This is a very good sign.
Hip opener,
Releasing anything,
Opening up the channels of the body for energy to flow.
To flow,
To redirect.
When we have slowed down our body,
Our breath,
The mind naturally follows.
Use your ujjayi breath which is an slight restriction on the back of your throat or we also call it oceanic breath because it sounds like the ocean waves,
And it also calms your mind.
If you find that you're beginning to wander,
Use that breath to anchor you.
Begin to massage your forehead,
Your eyebrow by swaying left and right.
Swinging your head left and right.
There's so many ways to play with to experiment.
Release slowly from child's pose.
Slide your hands back.
Towards your hips,
Lift your head back up.
And.
.
.
Lift to a tabletop position.
We can bring your pillow beside you.
As we're moving here to London.
To the next pose.
Extending right leg forward,
Hug the left feet in to come to your inner thighs here.
Lift your spine up if you need some extra support you can bring the pillow just under your feet.
Your hips here.
Inhale,
Reach arm up.
Exhale,
Bend forward.
You can bend the front knee as much as you like.
And relax your head.
Nose to touch your knee.
Or you can stay here lifted.
Find your edge,
Find where you can relax the most,
Whether it may be resting your hands on your shins,
Beside you or interlacing your palms.
And bending forward.
Janu Sirsasena.
Two more breaths.
Slide your arms back.
Release the left leg.
Shake it out.
Both are your needs.
Swinging it left and right just like a baby That is super.
Throwing a tantrum.
Begin to shake your entire upper body then.
Maybe making any sounds.
Start to move your shoulders up and down,
Your head.
Purse your lips and start maybe vibrating.
Making any sound you need.
And relax.
Rest here for a moment.
Beautiful,
Let's do the other side.
Bring the right leg in,
Extending left leg forward.
Open your leg as much or as wide as you feel comfortable.
Inhale as you reach your arm up.
Exhale as you forward fold.
Don't force,
Find your edge.
Maybe cross your arms and stay here.
Bye.
Catching hold of your ankles,
Resting the left arm.
I can stay here.
Four advanced practitioners interlace the palms.
Bring it at the back of your feet.
Inhaling here as you look forward,
Exhale bend forward.
Entire full body reset.
Bring your head back up.
Coming to the center of your mat.
Bring your feet together,
Open your hips wide,
Butterfly.
Interlace your palms,
Lift your chest,
Big breath.
And exhale as you begin to flutter your legs here.
Like you're flapping the wings of a butterfly.
If this extension or this distance feels uncomfortable.
You can extend the legs forward.
Straighten your back.
Breathe.
It's all about shaking the energy here.
Beginning to slow down.
Before we slow down and calm our minds we need to move and shake and dance.
Release anything,
Any tension,
Any tightness we may be carrying.
And this month of September invites us to slow down,
To go inwards,
Rejuvenate,
Recollect,
Recharge.
Inspire.
Connect more deeper to the parts of us that we sometimes dismiss or forget about.
When we are moving fast in this world.
Beautiful,
Release the flutter.
From here you can.
.
.
Cross the legs however you like,
You can come into a lotus position.
We're going to start by massaging.
The arms.
By pressing into your skin,
Feeling.
Every point,
Every joint.
You can start with the left arm.
Squeezing Like you're giving yourself a deep massage.
And for free.
Coming up to your neck,
And then making a fist here.
Begin to loosely top.
Onto your arm.
And then slowly you can see that you're fists are opening.
Kind of like a karate chop.
The end to top.
Let it be like a gentle tap,
Not like you're forcing or beating.
It feels almost like you are.
Loose from here.
And you're just letting your arms.
Do what it knows.
Go to your legs here.
You can also do this standing if you feel more comfortable.
And then maybe massaging the feet.
Going to.
.
.
Massage our toes.
Your ball of the foot,
Your ankle.
Twisting it.
Release the right leg and then bring the left leg.
Forward so you can massage the other side as well.
The toes.
Putting a little bit pressure on to.
Your feet here.
Sometimes if you feel like it's hard to sleep or you're having insomnia,
Start by massaging your foot with some oil lotion,
Something natural,
Maybe shea butter.
And start to massage your feet with some lavender oil.
With coconut and just begin by massaging the feet.
You'll find that.
At this point you.
.
.
It relaxes your entire body.
There is a point here also.
Relaxes.
And muscles and lets you sleep deeper.
Just stay tipped over.
If you need it.
As you start to press onto your legs.
Finish your round by topping onto your hips here.
Deep breaths.
Deep breaths.
Coming to your ribs.
And then last at your chest,
Begin to tap.
Release your head,
Sorry,
Release your arms by your side or resting on your lap.
We'll move to our final pose,
Anathasana,
Heart melting pose.
Bring your hips.
Bring yourself to a tabletop position.
Hips.
Hips apart.
Extending the arms forward.
And begin to drop the chest down.
At the level that you feel comfortable.
Some people can maybe slide forward.
But make sure that you are supporting yourself here.
If you feel like it's too much,
Bring your pillow underneath your chest.
And place it underneath.
And they're right above your.
.
.
To your elbow an inch.
Above your elbow.
And resting the feet.
Or you can rest your forehead.
I find that it's comfortable for me to just.
.
.
Relax onto the to them just like that.
And some people find that they need some support.
Find your position here and rest your forehead.
You can start by swaying the head left and right.
This is a great massage for your neck.
Forehead.
Your eyebrows.
Slowing down the overthinking mind,
The racing thoughts Relax the shoulders and drop the belly.
Beautiful to come out.
Bring your forehead up,
Slide the arms.
To center.
From here,
Cross your legs,
Extend them forward.
Coming to lie down,
Nar Shavasana.
Bring your pillow,
Your blanket,
Anything that you need to relax the entire body.
You can also place a block.
Underneath your hips here.
To lift the chest.
Relax the arm by your side.
Open your legs wide.
Know that you can come back to this practice anytime you need a gentle reset.
A gentle nervous system reset.
Place where you can de-stress.
To slow down the rush.
You can please see a scarf or a mask on top of your eyes for.
.
.
To block out any light.
Be wherever you are.
You're exactly where you're meant to be.
Your body needed this.
You showed up for a reason.
It will thank you later.
Feel the coolness of.
.
.
The breast breath.
Feel the coolness of the breath traveling through your nose.
And with a sigh,
Exhale here.
Relaxing,
Deepening it more and more.
Resting every inch of your body.
That you don't need so much of your day,
That you just an intentional time carved out to.
.
.
To reconnect.
To slow down.
And that not everything has to be rushed.
Laid out so fast that sometimes these little moments that we need is an invitation.
To slow everything down.
Because the world will keep going.
And you will continue going with it.
Unless you have your own individual practices like today's.
Like this one.
To ground your body.
And that you can come back to this anytime.
You need a full body reset.
And that these poses supports our entire body.
It works in every joint.
Works on your breath.
Your mental state.
How you show up in your life,
Your relationships,
How you communicate what you need.
In order to do all that,
We need to come back to this state.
The state of being.
Is what you need.
A peace mind.
A calm body.
And your presence.
Will stay here.
For a minute or so.
From here,
Slowly and gently start to wiggle.
Your toes,
Your fingers to wake up the body.
And bend the knee and hug good.
Hug the knee towards your chest.
Begin to sway side to side.
Massaging your lower back.
Maybe taking one final pose,
Whether it's happy baby or.
.
.
Anything that your body or energy is calling you to.
Release the pose,
Come to lay down.
The left side of your body come to a fetal position.
Close your eyes.
Press your palms.
Lift yourself back up.
Coming to a cross-legged position.
Your Sukhasana,
Easy pose.
That's all you need.
That's all you ever needed.
Not more things,
Not more,
More,
More to-dos.
But this short practice.
Does help you move.
To a life with ease.
Bring your palms together and rub them.
Generate some heat here.
Of fire within you.
And place it onto your eyelids.
Feel the warmth.
Force that energy as you Bring it all over your face.
All the way down to your arms,
Your legs,
Blissful energy.
Bring the palms once again together.
Onto your forehead.
Third eye chakra.
Bowing down to yourself.
To the universe,
To God,
Whoever you believe in.
In gratitude for yourself.
And gratitude too.
Show up.
For letting me be your guide today in this practice.
Thank you so much for practicing with me and for showing up for yourself in the shorts.
Little time that we have.
Hari Om.
Thank you.
I hope this was helpful.
You feel more relaxed,
More connected.
And more intentional with the way that you move.
Thank you,
And I'll see you on the next one.
