We're welcoming all emotions,
All energies.
It's all energy.
However they need to show up.
You can close your eyes if you haven't done so already.
Take a full breath in through your nose.
Audibly side out.
Let's do that one more time for good measure full breath in all the way to the top.
Let it go.
And settle in.
Into the space that you're in,
Feel yourself.
Settle into your physical body.
Just feeling the support beneath you.
And from that support,
Grow a little bit taller,
Reaching out through the crown of the head.
And soften the edges.
Relax the eyes.
Joints of the jaw.
So often at the base of the neck.
And bring your attention to your breath so that every time that you inhale,
You feel the navel drop forward.
When you exhale,
The navel gently pulls back.
If you need a little bit more biofeedback you can place one hand or both hands in the lower abdomen below the navel.
Feel the abdomen moving as you breathe.
So it's one of our.
.
.
Fellow yogis mentioned.
Just noticing the power of your breath.
If you are breathing with conscious awareness,
You're already doing yoga.
Feel the breath moving.
Gently deepening the inhalation and lengthening the exhalation.
Again,
Welcoming.
Any energy.
That arises,
Any sensations.
And the next time that you inhale.
Inhale all the way to the top and suspend the breath.
Just pause for a moment.
Inhale more,
Hold full.
And then drop the mouth open,
Let the breath leave without pushing it out.
Just let the body empty.
And the breath returns to moving in and out of the nose.
You can remain like this for as long as you need.
Otherwise,
Releasing the palms to the thighs or knees.
Take a few shoulder rolls,
Inhale the shoulders up,
Exhale them back and down.
And reverse direction.
Reverse once to reset.
Up.
Back and down.
And then pause here for a breath.
Next inhale lengthen up to the crown of the head and exhale hinge forward and begin counterclockwise torso circles.
So this can support moving energy along the spine,
Helps with supporting the flexibility of the spine.
And the size of the circles are up to you and your body.
Reverse direction.
Bring yourself back to a neutral spine.
Take a breath.
And then change the cross of your legs.
If you're seated cross-legged,
We readjust on our sitting bones.
If we've shifted,
This time shoulder shrugs,
Let the arms be heavy by your sides.
Inhale,
Squeeze the shoulders up towards the ears,
Hold.
Let them drop.
Two more.
Hands release to the thighs or knees,
Palms down.
Inhale,
Reaching up to the crown of the head.
Exhale again,
Hinge forward,
Counterclockwise,
Torso circles.
Reverse direction.
And bring yourself back to a neutral spine.
Pause for a breath.
And your time transition to table.
Can place your blocks at the front two corners of the mat,
Maybe a blanket underneath the knees.
Landing wrists underneath the shoulders,
Fingers wide,
Pointer fingers point forward.
Knees underneath the hips and tuck the toes under to give an extra stretch for the feet.
Cat,
Cows,
Inhale,
Tailbone reaches up,
Heart gaze lifts.
Exhale,
Drop the tailbone around the spine and relax the head.
Inhale tailbone reaches up heart forward up gaze lifts Exhale,
Round,
Cat back,
And relax the head.
A few more.
Return to a neutral spine,
Calf stretch,
Slide the right leg long behind you.
Keep the hips leveled,
Inhale.
As you exhale glide the hips back,
Press the mat away from you with the hands so you feel the stretch in the back of the calf.
Inhale,
Glide forward.
Exhale press back shoulders return over the wrist keep the leg extended and cross it over midline to the other side look over the left shoulder Try to look at that foot whether or not you see it,
It doesn't matter.
So we're just getting the side stretch through the spine.
And then bring yourself back to center,
Release the knee down,
Table,
Other side,
Left leg extends,
Level the hips,
Inhale.
Exhale,
Press back.
And when that feels complete,
Shoulders land over the wrist,
Cross the leg over midline and look over the right shoulder.
Extend the leg behind you,
Lower the knee down.
Table,
Untuck the toes.
Widen the hands for your hip release.
Bring the legs into touch at midline as close as the body allows.
And then drop your hips side to side.
Elbows can bend as needed.
Bring yourself back to center child's pose legs can stay touching or big toes touch knees go out wide if you're on a blanket the back edge of the blanket can be really nice underneath the ankles sitting back to the heels.
You can also add your second blanket between your hips and heels.
Forehead touches down to the floor to blocks or a blanket.
Easy breathing.
Soft in the face.
Come up on your fingertips,
Palms,
Elbows lifted,
Lower body stays as it is.
Child's pose,
Side stretch,
Walk your upper body to the right.
You can lower the forehead to a block to the floor.
You can also bend your right elbow,
Placing the right forearm underneath the forehead.
And slowly transition to the other side,
Walking the upper body through midline and then to the left.
And take the variation on this side that feels good for this side.
It's okay if it's different.
Inhale,
Brings you back to center.
Keep an active child's pose now.
So we're staying on the fingertips,
Palms,
Elbows lifted,
Forehead touches down.
Another breath.
Palms touch down.
Float yourself up to table and then transition down onto your abdomen.
Now if your knees need support,
You'll take one of your blankets.
Roll it up and then place it at the back edge of your mat to place underneath your ankles.
Once you're down on your abdomen,
Stack your hands or your forearms,
Create a pillow for your forehead.
Another breath here.
Then we create some space in our low back.
You can keep your head down.
Inhale,
Lift the right leg up just about an inch or two and extend through the big toes if you're trying to reach the wall behind you so you feel the lengthening all the way to the low back.
Release the leg down.
Other side.
Lift the left leg,
Lengthen a lot.
And lower.
And then rock the hip side to side.
Bend the knees,
Soles of the feet towards the ceiling,
And drop the legs side to side.
So I'm just keeping my head elevated.
So I'm not speaking too strongly into the mic,
But again,
You can keep your forehead down.
Few more.
And lower the legs back down once more.
We lift the right leg up,
Lengthen through the big toe,
Release the leg down.
Lift the left leg,
Lengthen.
And lower and then take two breaths here relax the whole body And this is already a gentle back bend.
You can stay just as you are.
Or forehead to the floor.
Set your hands in alignment with the chest.
Elbows point back.
Press down through the tops of the feet.
Extend out through the toes.
And slowly lift your heart and your gaze.
Bottom of the rib cage stays touching down to the floor.
Shoulders gently drawn back and down towards the pelvis and then maybe you're looking side to side with the gaze with your head So you can move just the eyes or you can move your whole head once more to each side.
And bring yourself back to center,
Resting the same way that we started.
Or you can rest on one of your ears,
Arms alongside the body,
Palms up.
Relax the whole body.
Easy,
Full breath.
Now you can stay as you are.
You can take baby cobra or you can take cobra,
Setting the hands again a little bit more in alignment between the chest and the ribs.
And then in your time,
You'll inhale,
Start to reach the heart forward and up.
Remember the legs are engaged,
You're pressing down and out through the toes.
And then here,
I like to personally teach without locking the elbows so we're not stressing the back.
You wanna feel like you can pull the mat,
Right,
With your palms and reach the arms or the heart forward between the arms.
Another breath.
And lowering down,
Resting on your opposite ear,
Or again resting on your forehead.
You can rock the hip side to side.
And then settle the body down.
When you feel ready,
Pressing back to child's pose,
Hands land relatively under the shoulders,
Engage your core.
You'll press yourself up and then back.
And depending on the roll that's underneath the ankles,
You might choose to keep it there as long as it's not floating your feet off the ground.
Otherwise,
Strategically sliding it out from under you.
And then lowering the forehead down.
Three more breaths here.
Stay longer if you need.
Otherwise,
Your next inhale floats you up through table and then find your way onto your back.
You can place a blanket.
Underneath the head.
Have your blocks nearby.
I like to take the bottom edge of the blanket,
Roll it in underneath my neck to support my cervical spine.
And then once you're on your back,
Widen the feet as wide as your mat.
Arms can be by your side.
Letter T,
Letter W,
Or cactus with the palms facing up.
And this depends on your shoulders and your space.
And then rock the legs side to side.
Maybe gaze goes opposite of the knees.
And continue this or hug the knees to the chest,
Holding around the shins or behind the thighs.
You can remain stationary or rock the body side to side.
Bring in some knee circles.
If your knees are drawn in towards the chest,
If you're taking windshield wipers,
Let the knees drop down to one side for a breath or two and then the other.
For the knee circles,
Reverse direction.
And then hug the knees to the chest,
Maybe floating the forehead up towards the knees,
Taking a breath.
And then full body stretch slide the legs long reach the arms up overhead you can wiggle toes and fingers sigh yawn move around the jaws stick out the tongue and release the arms down alongside the body first.
From there,
Readjust the arms,
Re-bend the knees.
Feet are about hip point width apart and pause here.
Take a breath for the spine.
The hips,
Let the body settle.
And then bring your awareness to your hip points.
And if you need more biofeedback,
Have your hands resting,
One on each hip point.
And now slide your right hip point horizontally towards the right heel.
Notice the hip stay on the ground.
Slide it back and then other hip left hip point slides towards the left heel.
And then slide it back.
So do this a few more times.
One hip point towards the heel.
And then the other.
And always.
Only moving within your body's range of motion.
If there's a safety stop that's showing up in your body,
Please honor that.
Once more to each side.
And then relax the hips back to neutral take a breath Reach the right arm up overhead,
Palm facing up,
Left arm alongside the body,
Palm facing down,
And actively reach out through the fingertip.
In opposite direction,
This is a shoulder stretch.
Another breath.
And switch.
If you heard that,
Got a little extra sound healing.
And release the arms down.
Palms up,
Widen the arms,
Gentle twist,
Scoot your hips to the right a few inches,
Drop your knees to the left.
Maybe gaze goes opposite of the knees so the hips went to the right knees drop to the left and gaze can go to the right Two more full breaths here.
Then your time.
Inhale brings you up to center.
Exhale here.
Readjust to midline.
And then other side.
Scoot your hips to the left.
Drop your knees to the right.
And maybe gaze goes opposite of the knees.
About three to four full breaths here.
And in your time,
Inhale brings you back up.
Exhale to midline.
Full body stretch.
Take any other stretches,
Movements that you need,
And then make your way into your resting pose for sound,
For integration,
Maybe a blanket underneath the knees.
Maybe soles of the feet together.
With blocks underneath the outer edges of the legs butterfly.
So take a moment to set yourself up comfortably.
Awareness slowly floats back to the breath.
Feel yourself breathing.
Your breath brings awareness back to the body.
Only when you feel ready.
Bringing in gentle movement.
Making a slow awakening.
If you don't have to yet,
I don't want to stay resting.
If you're moving.
Start to make bigger movement.
Eventually.
Making your way up to a comfortable seat.
The eyes can stay closed.
You can float the palms together at the heart space.
Maybe the eyes.
Are so closed.
The breath gently deepens.
I invite you here to join me in closing with a single round of OM.
Let's first inhale.
Side this out.
Inhale to OM.
Bowing head to heart,
Honoring yourself.
Each other and these teachings.
Jai Bhagwan.
Namaste.
