Begin in child's pose,
Bringing the legs together,
Big toes can touch,
Or big toes stay touching,
Knees go out wide,
Sit back to the heels,
And bring your forehead down to the floor,
A block,
Or a blanket.
And take a full breath in through the nose.
Let it go.
Feel the muscles of your face soften.
Relax the joints of the jaw.
With your next exhalation.
Soft and at the base of the neck.
And gently deepen the inhale.
Lengthen the exhale and in your time.
Slowly bring yourself up to table.
And land your wrists underneath the shoulders.
Knees underneath the hips and tuck your toes under.
As you inhale,
Lift the tailbone,
Lift the heart and the gaze.
Exhale,
Drop the tailbone,
Round the spine,
Chin towards chest.
Inhale,
Tailbone reaches up,
Heart gaze lifts.
Exhale,
Drop the tailbone,
Round the spine.
Relax the head.
This time,
As you inhale,
Tailbone reaches up,
Heart gaze lifts.
And as you exhale round through the back and press your hips to heels.
Keep the legs parallel.
Inhale,
Glide forward,
Heart forward.
Exhale round and press back.
Your pace,
Your breath.
And the next time that you inhale,
Find your way back to table.
Widen the arms 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.
And when that feels complete for you,
Come back to center.
And again,
Going into child's pose.
Legs can stay touching or big toes stay touching.
Knees go out wide.
Sit back and forehead down.
You Another breath here.
When you feel ready.
Float yourself up through your table,
And then find your way onto your back,
Transitioning in a way that feels comfortable for you.
You might choose to place a blanket underneath your head.
Finding your way onto your back.
And take a full body stretch.
Reach the arms up overhead,
Extend through toe tips,
Fingertips,
Maybe a sigh or yawn.
Ah.
Then release the arms alongside the body from there readjust them to letter T letter W or cactus palms facing up and then bend the knees feet to the floor as wide as your mat and drop the knees side to side windshield wipers Continue this or draw the knees to the chest and rock the body side to side.
Back to center full body stretch slide the legs long and this time interlace the fingers roll the palms open away from the top of the head press out through the palms pull the toes back press out through the heels another breath then release the arms again alongside the body from there readjust the arms to a comfortable position re-bend the knees feet to the floor hip point width apart this time setting up for a twist press down through your feet,
Float your hips to the right a few inches and then drop the knees to the left.
Hips right,
Knees left,
Maybe a block or a blanket underneath the bottom leg if you need that additional cushion or support.
And you can also turn the gaze ahead away from the direction of the knees.
And lengthen your exhale here.
Have it be a second or two longer.
In your incoming breath,
This helps us to slow down.
Another breath.
When you feel ready,
Inhale brings you up through center.
Exhale to readjust to midline.
And then from there we switch sides,
Scoot your hips to the left a few inches,
Drop your knees to the right.
Props as needed and then maybe your gaze goes opposite of the knees.
And let gravity take over.
Long complete exhalations.
And your time,
Your next inhale brings you up to center.
Readjust to midline.
Release the breath.
And then bring the soles of the feet together.
Let the knees drop open.
I recommend here using your two blocks underneath the outer edges of the legs.
You can use pillows or blankets as well.
Taking.
Supported butterfly.
Arms can go back out into a comfortable position.
Palms facing up.
Eyes can close or have a soft gaze.
On the inhale,
Feel the navel float up.
On the exhale feel the navel drop down.
Inhale yourself,
Breathing.
And you can rest here for as long as you'd like.
