Thank you for joining me in this guided movement.
This brief session is a soothing break to take during midday or any time you need to have a moment to yourself.
We will focus on loosening up and extending our spine,
Incorporating breath and our core.
Start by standing sit bone distance apart.
Feet are firmly planted on the ground,
Pressing your heels down,
Engaging the back of your legs,
Traveling up to your hamstrings,
Glutes,
And around your abdominals.
Through your nose,
Take a deep breath in,
Put a soft bend in your knees,
And on your exhale,
Nod your chin to your chest and start to roll down,
Letting your crown lead the way for your spine to reach down towards the earth.
Looking in between your legs,
Reaching your hips up to the sky,
Hang heavy here.
Decompressing your spine,
Allowing gravity to help.
Arms dangling heavy,
Palms face each other.
Take a deep inhale while decompressing,
And on your deep exhale,
Engage your abdominals to lift your body up to standing slowly,
Spreading your fingertips wide as you restack your spine.
Bring your arms up above your head and go into a gentle back bend,
Big circles with your arms,
Fingertips wide,
Breathing and releasing any stress or tension,
Rolling back down two more times.
Let the crown lead the way,
Rolling through your spine.
Hang heavy.
Deep inhale,
And on your exhale,
Your core initiates the movement to restack your spine,
Rolling up,
Fingertips wide,
Reaching your arms up into your back bend,
Big circles.
Nod your chin to your chest and roll through again.
Your crown is pulling your spine to reach towards the earth while you keep your hips stacked above your knees.
This time,
See if you can fill your lungs up anymore.
Can your exhale go any deeper into your abdominals?
Deep inhale,
Then deep exhale,
Engage your core to rise up,
Big breath,
Big circles,
And release,
Standing up strong.
To finish while standing,
Do some intentional neck circles.
Intentional,
Meaning we move with control,
Trying to hit each point in the circle.
Nod your chin to your chest and begin moving your head,
Trying to make full circles,
Being in tune with any tension or tightness you may feel in certain areas in your neck.
Listen to any sounds that you hear.
Shoulders are relaxed,
Shoulder blades are down to the earth.
You need to do deep breathing,
One breath per circle.
Do what feels right to you,
Maybe about five intentional neck circles in one way,
And then reverse for maybe another five.
Do what feels right for your body,
Taking time to loosen up any stress we're carrying,
Being in tune to how our neck and our head feel,
Continuing to get to know our bodies more intimately.
Get into your zone,
Decompressing,
Loosening up.
Finish up your last neck circle here,
Realigning your neck and head,
Standing up strong and tall.
Take one hand to your heart and one hand to your belly.
Feel the beating of your heart.
Feel the belly as it expands with air.
Heartbeat and breath are our connections to life.
Give love and gratitude to yourself for taking this moment to reconnect to your body and breath to your true self.
May we see the light within us.
May we see the light in all.
