MBSR Yoga Series 2 – Standing

Standard MBSR Yoga Series 2 Standing. Very gentle poses to practice in a non-judgement mind.

Transcript

Welcome to the Hatha Yoga Series 2,

The Standing Set.

Again we're going to start with some simple body movements and remembering that we're practicing with moment-to-moment awareness in a non-judgmental way.

We're doing these regularly if possible so that we can build a healthy mind-body relationship.

The poses are done mindfully with an awareness of breathing and they're very gentle poses,

Most of which are done from a standing posture as opposed to lying down.

You can follow along as best you can knowing that you should refrain from anything that does not feel appropriate for you at this time.

Let your own sensitivity to your own body override any instruction that I offer.

As you engage in these postures you'll notice that there are certain limits or edges as you move.

The practice involves coming up to those edges,

Exploring sensation at those edges.

Also being aware of not going beyond your limits or your edge.

It's not about striving or pushing yourself to put your body in particular poses that aren't appropriate for you.

As we move to these edges we'll be looking deeply at the sensations,

Sensations in the body,

As well as looking at what thoughts arise as you move in and out of the various poses.

Remember that the best results are achieved by not trying to achieve any result at all.

We're not trying to attain any particular state,

Any state of mind or any state of body.

Not relaxation,

Not peacefulness.

It's just merely a practice of mindfulness,

Of paying attention to our moment-to-moment experience non-judgmentally.

You can ask yourself as you're going through the motions,

What am I feeling?

What is its nature?

Where is it exactly?

How is my mind reacting to it?

Just bringing an intense investigative curiosity to what comes up.

And remember too that if a posture is too difficult for you in this moment you can just assume a comfortable pose and visualize yourself doing the posture.

There can be a lot of benefit from just visualizing the posture.

Remember to be joyful and remember to breathe.

So the first pose is the mountain pose.

So we're standing with our feet together.

You can either bring your toes to touch or they can be slightly apart,

Whatever seems more stable for you.

Being aware of the souls of the feet touching the floor and bringing your awareness to the souls of the feet,

To the legs,

To the tailbone.

Drawing the belly in the lower ribcage in and lifting through the chest.

Pressing the shoulders down the back and being sure that the shoulders are directly over the hips.

Imagining that you're being lifted through the crown of your head.

As you stand here in this mountain pose bringing your awareness to a sense of alertness and softness.

And bringing awareness to the breath and any body sensations that become apparent.

Next is the palm tree pose.

Now turning your feet slightly out and shoulder width apart and looking straight ahead on an in-breath slowly raising your arms overhead with the palms facing each other and looking between your hands.

Reaching and stretching and noticing any sensations from this stretching.

Stretching your neck and head backwards as you look up.

Maintaining your balance and stretching through the entire body.

Noticing where you feel sensations in the body from the stretch and breathing as you stretch the body in the palm tree pose.

And on an out-breath relaxing the body and returning to the starting position by slowly lowering your arms,

Bending your neck and head forward.

Closing your eyes for a moment and noticing any sensations in the body from doing this moment.

Allowing the breath to flow freely.

And next is the one-arm stretch.

We'll be reaching with one arm up to the sky.

We'll start with the right arm.

It's as if you're reaching for an apple up in the top of a tree.

So raising your right arm and reaching overhead.

Reaching and breathing and perhaps noticing the stretch in the right side of the body.

Perhaps noticing how the left heel wants to come off the floor.

Let this happen if it feels right for you.

And reaching and reaching with the right arm.

Reaching for the apple in the tree.

And while exhaling lowering your right arm and back down to your side.

Closing your eyes for a moment and noticing how the right and the left side of your body feels.

Now we'll repeat this on the left side.

Reaching the left arm up to the sky.

Reaching for the apple in the tree.

Reaching and breathing.

And on an exhale lowering your arm and again closing your eyes and briefly noticing how the left side feels.

And now we're moving into a crescent moon pose.

Bringing your feet together so they're slightly apart and standing erect.

Keeping the hands on the sides of the respective thighs with fingers close together and touching your thighs.

Looking straight ahead.

Inhaling raise the right arm slowly and laterally and bring it above the head.

The inside of the upper arm touching the right ear.

Exhaling raise the right shoulder and bend the trunk and the head together along with the raised right arm sideways to the left till the right arm is parallel to the floor.

Of course if you can't go all the way to parallel to the floor that is okay too.

Just tilting to the side as much as available to you in this moment.

While bending slide the left palm down your thigh until it reaches the left knee if possible.

While holding this position tuning into any sensations in the body.

Exploring your edge.

As you engage deeper in the stretch noticing the sensations in the side body and the arm.

Noticing any tingling in the fingers.

And now coming back to standing gently bringing back the trunk the head and the right arm together till the right arm comes straight above the head and back down to the side.

And now repeating this on the other side.

Raising the left arm slowly over the head.

Bending the trunk.

Allowing the left hand to slide down your left thigh and perhaps reaching the knee or perhaps it just stays at the thigh.

Holding this position and breathing.

If your breath becomes ragged and perhaps realizing that you may be going beyond your edge and easing off a little bit.

You can use your breath as a kind of guide in this regard.

And bringing back your head and your trunk and your arm.

Coming back into the mountain pose and tuning into the sensations that arise from doing this stretch.

How does the body feel right now?

Next we'll be doing arm circles sometimes called windmills.

Extending your arms to your sides.

Keeping them straight move both of your arms in large circles backwards five times.

Then in large circles forward five times.

Remember letting your breath flow naturally as you engage in this movement.

I'm just pausing for a moment in mountain tuning into what arises.

Any body sensations?

Any thoughts?

Next we'll be doing neck rolls.

Rolling the neck to the left and then the right and then back to center and dropping your chin to your chest.

Again rolling your head so your ear comes to your left shoulder back to neutral and then your ear to the right shoulder.

Then dropping your chin to your chest and just repeating that movement a few times.

And bringing your awareness to your moment-to-moment experience without judgment as you do this movement of the neck roll.

Next we'll do what's called a five-pointed star.

Placing the feet to wide apart maybe two shoulder widths apart.

Stretch your arms out horizontally to each side.

The feet should be almost beneath the wrists and the toes pointed forward.

Pressing all of your weight downward so that the feet feel firmly rooted in the ground.

Stretching out the fingertips.

Relax the shoulders down the back.

Stretching out the chest cavity.

Inhaling and press the crown of the head upwards.

The five-pointed star should make you feel as though your body is expanding out in five directions.

Through your toes,

Your fingertips and out through the crown of your head.

Experiencing whatever sensation arises to awareness.

The posture can be excellent for realignment of the spine and opening up the chest to improve circulation and respiration.

Next is the standing twist.

Standing erect,

Keep the feet two shoulder widths apart.

Placing your hands on your hips.

Exhaling slowly and breathe normally for a few times.

Taking a deep breath and exhaling slowly rotate the trunk and head together from the waistline all the way around to the left without moving the feet or changing the position of the arms and complete the exhalation.

Holding this position,

Continue to tune into the sensations in your body.

Remembering to continue to breathe.

Noticing if you're at your edge.

Deciding if the option to go deeper into the pose feels right for you in this moment.

Staying where you are is okay too.

Breathing into the twist.

And coming back into a neutral posture facing forward and taking a deep breath and exhaling.

Taking another deep breath exhaling slowly and rotate the trunk and head all the way around to the other side and complete the exhalation.

Breathing into the twist.

Letting release occur.

Fully alert and present while remaining soft and aware.

And coming back to neutral.

Releasing your hands to the side and bringing your feet together into the mountain pose.

Your arms resting comfortably at your side.

Next we'll be doing the standing forward bend.

Bringing your hands to your hips.

Hinge from the waist while lifting your chest up and out from the hips.

Keep your back as straight as possible.

Bring your hands towards the ground.

You can dangle like a ragdoll or perhaps grab each elbow with your palms.

Soften the belly while releasing the head and the lower back.

You can even nod your head up and down and back and forth to allow a releasing of the neck and the head.

Being aware of any sensations in the lower back.

Experience what the posture feels like.

The breath flowing freely.

Allowing gravity to pull your upper body towards the ground.

Next we'll stretch the right arm out parallel to the ground.

Bringing awareness to the muscles that hold the arm up.

And lowering the right arm and raising the left arm.

What sensations do you notice in the left shoulder and arm?

And lowering the left arm.

Now slowly rolling yourself back to standing.

Raising the neck and the head last.

Rolling vertebrae by vertebrae up to standing.

Closing the eyes and tuning into the effects on the body and the breath of having done a forward bend.

And coming back to mountain pose with the feet together.

Or they can be slightly apart if you feel more balanced that way.

Inhaling the arms forward parallel to the floor while the palms face down.

Exhaling and bending the knees squatting down like you're sitting in a chair.

Reach the hips down and back as if you're going to sit on the edge of a chair.

Bringing your weight to the heels of your feet.

Do not bring your hips lower than the level of the knees.

Making sure that the knees are pointing straight ahead.

Being aware of your own limits but engaging the posture at your edge.

Perhaps you notice some sensations in the thighs or the back.

Relaxing the shoulders and the back.

Reaching out through your fingertips.

Bringing the biceps along the ears so that your arms and fingertips are pointed towards the ceiling.

Palms facing each other.

Stare at point on the wall or the floor in front of you for balance.

Holding this posture for a few breaths.

Knowing that at any time when it's appropriate for you you can release from the posture.

And when you're ready to release inhaling and pressing down into the feet.

Straightening the legs and inhaling the arms up towards the ceiling and releasing the arms down.

Closing the eyes and inviting yourself to experience fully the sensations in the body from the chair pose.

And from the mountain pose we'll be doing a standing back bend.

Placing the palms on the low back or sacrum with the fingers pointed down.

Press into the feet.

Pulling up the kneecaps and squeezing the thighs and buttocks.

Letting the hips move forward begin to arch the torso backwards.

Keeping the head looking forward and if it feels safe letting it drop back.

You can also leave your head upright especially if you have any neck problems.

Use the arms to support your weight while keeping the legs and buttocks engaged and strong.

Being gentle and settling further.

Opening to the movement.

And when you're ready to release from this posture keeping the legs buttocks and arms strong as you slowly come back up.

Letting the head and neck be the last to come vertical.

Being aware of any sensations in the back.

Next we'll be doing a tree pose.

Again starting from the mountain pose.

Pick a spot on the wall or the floor in front of you and focus your attention on that spot.

This will help you with maintaining balance.

Now shifting your weight to the left foot and becoming aware of what this feels like.

Bending the right knee shifting all of the weight to the left leg.

Noticing what it feels like to balance on the left leg.

This may be the extent of the posture for you in this moment.

Just balancing by shifting the weight to one leg.

You may also experiment with turning the right knee out to point to the right wall while resting the heel against the left leg.

You can rest it on the ankle,

On the calf or for some perhaps all the way up to the inner thigh.

Looking at the floor or the wall and staring at one point.

When you're a balanced tear slowly bringing the palms together in a prayer position in front of the heart.

Notice what happens in the body as your body does this.

If you feel really balanced here you can experiment with raising your arms overhead.

The arms in an H position or perhaps even bringing the palms together and crossing the thumbs.

Holding the pose only as long as feels appropriate for you.

Exploring your limits and coming over the pose when it feels right.

When you're ready to release slowly exhaling the arms down and then releasing the legs back into mountain.

Again tuning into your body and breath.

And now repeating on the other side.

Shifting your weight onto the right foot.

Bending the other knee so it points to the wall,

To the left wall.

Looking at the floor of the wall and staring at one point.

Sliding the left foot up the right leg only as high as you can while maintaining your balance.

And when your balanced tear slowly bringing the palms together in prayer position.

And again if it's available for you can experiment with bringing your arms overhead or your palms together overhead.

And you're realizing too that wobbling is very much a part of this pose.

And when you're ready to release slowly exhaling the arms down and then releasing the legs back into mountain.

Noticing perhaps any thoughts that arose from doing this pose.

Just letting those go.

Just seeing them as thoughts.

Now moving slowly into a seated position.

We're moving into what's called a bound angel pose.

Extending your legs straight out in front of you.

Drawing your knees in towards your chest and your heels towards the sit bones.

Using your hands to the backs of your knees for support.

Letting your knees drop out to the sides and bring the soles of your feet together evenly.

Your knees inclined towards the floor and your heels towards your groin area.

You can wrap your fingers around your toes.

Being sure that your sit bones are grounded evenly to the floor.

And being sure that the edges of your feet are always in contact with the floor.

You're not pushing or striving.

Just gently flowing and releasing into this pose.

Again exploring any body sensations at your edge while inclining your knees towards the floor.

Well of course avoiding forcing your knees beyond your edge.

And releasing from this pose.

Releasing your hands.

Allowing your feet to come out in front of you.

Just noticing what arises from this movement.

Now for a sitting forward bend.

Sitting up with your legs extended out in front of you.

Letting your shoulders come directly over your hips.

Lengthen your legs along the floor and your spine up towards the ceiling.

Rolling your pelvis forward and lengthen your torso out over your extended leg.

Elongating your back from the base of your spine.

Inclining your forehead or face towards your leg.

Breathing and noticing the breath entering and leaving the body.

And perhaps you hardly move at all but just noticing the little movement as you incline your head forward over your legs.

Examine what arises in the body and the mind.

And when it feels appropriate for you releasing from this pose.

So you're sitting straight up and slowly making your way to a lying down position for the lying down or corpse pose.

Letting the arms and legs drop open.

Making sure you're comfortable.

Acknowledging if you need any blankets over or under your body.

Closing the eyes and breathing naturally.

Noticing any sensations in the body from this practice of Hatha Yoga that we just engaged in.

Noticing your state of mind whatever it might be.

Just feeling the effects of doing these poses.

What sensations are present for you right now?

Just resting for a few moments until you hear the bells ring.

Bells ring.

Bells ring.

Bells ring.

Bells ring.

Bells ring.

Reviews

I’m back in my body. Love the sensation of life flowing through me and so thankful to have this body that can do so much. Thank you, love your gentle flow. 🧘🏻‍♀️🙏🏻

Nice pace, soothing voice and the recording quality is good.

This made me very relaxed! Namasté!

Realized in the midst I was needing more floor work for support, so I used the poses taught while on floor instead and it worked out great!

Clear, concise, and perfect. I've practiced yoga for five years and thoroughly enjoyed slowing things down and paying close attention. After one session this is a favorite! Thanks so much. 🙏🏻🕉☀️

That was beautiful. Great way to start my day

This was great. I did the whole thing with my eyes closed and it was really interesting. I am a long-time meditator AND yoga practitioner but rarely do this type of meditation/movement- I liked it a lot -You can really notice so much.

Lovely meditative loves. Thanks ?

Nice & slow... Love this.

Good practice in the morning!

Yay! Awesome hatha yoga set!

excellent ! but not for complete beginners...
Thank You

A lovely gentle practice, my first since injuring my back. I wasn't able to partake of all the poses but loved your advice to visualise the pose anyway. Many thanks for sharing this guidance on Insight Timer. Namaste.

I love this. Thank you. Have a wonderful day.

Thank you. Just the right yoga practice I needed this morning. 💜☮️💜Namaste

Gentle, calming and enjoyable 🙏🏻

That was good, thank you. I have been practicing yoga for 20 years so I felt restless listening to the slow guide and movement. However I realize that this is actually very good for me. The point is mindfulness after all. 👍🏽

Great yoga session after a runningsession i feel wonderfull

Gentle yoga. Namaste