Begin lying on your back with a blanket underneath the entire back,
But your glutes on the yoga mat and maybe an additional blanket underneath the head with a slight roll underneath the neck.
Arms can go out by your sides,
Letter T,
Letter W or cactus with the palms facing up.
Knees are bent,
Feet to the floor and they go as wide as the mat and the knees drop in towards each other.
Whether or not they touch is fine.
Have the eyes close or soften your gaze.
And take a full breath in through the nose.
Side out.
Enjoy the next few cycles of breath.
Using them as a way to settle.
Feeling the navel rise on the inhale.
I'm feeling it drop down on the exhale.
Feel yourself breathing.
Feel the muscles of the face soften.
Relax at the joints of the jaw.
And see if you can even feel the muscles along the spine settle.
Stay connected to your breath.
Letting surface tensions melt away with your outgoing breath.
When you feel ready to move along.
You can keep the eyes closed.
You're just taking a soft Open gate.
And then have the knees drop side to side,
Keeping the feet as wide as the mat.
Or wider.
And see if you can match your breath to movement here.
When the knees come up through the center,
It's an inhale.
When they drop down to the side it's an exhale.
Continue this or draw the knees in towards the chest,
Holding around the shins or behind the thighs,
Rocking the body side to side.
And the feet land back down to the floor,
Readjusting if needed.
And then either staying here and stretching the arms up overhead or extending the legs out as well,
Taking a full body stretch,
Reaching through fingertips,
Toe tips.
You can sigh,
Yawn,
Maybe clear the throat.
And then release the arms down alongside the body.
Re-bend the knees,
Feet to the floor,
Readjust the hips as needed,
And then take a breath here.
And draw only the right knee to the chest.
Give the knee a good squeeze.
And then land your right ankle onto the left thigh.
Arms can readjust.
Now you might choose to stay here or you can interlace your hands behind the left thigh or around the left shin as long as you're not compromising your shoulders and that the tailbone can stay anchored down.
Right knee can press away from the body.
And if you're hugging the left leg in,
Towards the chest.
You also have an option to extend the left leg up towards the sky.
So you're working within your body's range of movement,
Working within the edges where you can still breathe comfortably.
Another breath.
And keep your figure four.
Left foot touches down to the floor.
Readjust the arms to a comfortable position.
Figure four windshield wipers.
Drop the legs side to side.
Keeping the connection of the ankle to the thigh.
And the next time that the legs drop to the left,
Let them stay there.
And you can always grab your block if you need to bring the floor a little bit closer towards you.
If it feels okay on the hips,
Your right knee,
The top knee points up towards the ceiling.
Two more breaths.
Now keep the connection of the ankle to the thigh.
Inhale brings you back up to center.
Readjust as needed.
Release the breath.
And I'll slide the legs that the right knee stacks on top of the left knee,
Scoot your hips to the left a few inches and drop your knees to the right.
Again,
You can use a block here if needed to support.
And maybe your gaze goes opposite of the knee.
One more breath.
Keep the connection of the knees.
Inhale brings you back up to center.
Readjust to midline.
And release the breath if you haven't.
I'll press down through the foot that's on the floor scoot your hips to the right and drop your legs to the left and gaze can go opposite of the knees.
Next inhale brings you up through center exhale to unwind slowly land both feet to the floor hip point width apart and pause here for a breath And then in your time,
Draw the left knee to the chest.
Give it a good squeeze.
And set up your figure four on this side.
Left ankle to the right thigh.
Arms can readjust comfortably onto the ground,
Or you can interlace your hands behind the right thigh or around the right shin.
And one side of the body might need something different.
So just really tuning into what feels good for this side.
Go into the edge of the pose where you can still breathe comfortably.
Maybe the right leg extends up towards the ceiling.
Another breath.
And slowly the right foot returns down to the floor.
Keep the ankle to thigh connection.
Figure four windshield wipers.
Drop the legs side to side.
Inhale through center,
Exhale to the side.
And the next time that your legs go to the right,
Let them stay there towards the floor or to a block.
Maybe the top knee points up towards the ceiling.
Keep the connection of the ankle to the thigh.
Inhale,
Come back up to midline.
Readjust the hips if needed.
Release the breath.
And then slide the top leg so that the knee stacks on top of the body.
Scoot your hips to the right a few inches and then drop your knees to the left.
And gaze can go opposite of the knees.
Easy breathing here.
Next,
Inhale brings you up through center.
Readjust.
Keep a stack of the knees.
Release the breath.
And then scoot your hips to the left a few inches.
Drop your knees to the right.
And maybe your gaze goes opposite of the knee.
Another moment here.
Next inhale brings you up to center.
Exhale to readjust to midline.
And then both feet plant down to the floor.
Pause here for a breath.
You can stay here and stretch the arms up overhead.
Or you can also add in stretching the legs,
Full body stretch,
Point flex the feet,
Open,
Close the hands,
Maybe a side breath.
Release the arms alongside the body re-bend the knees feet to the floor readjust checking in that your glutes are still on the yoga mat your back including your low back is on the blanket Bring the soles of the feet together.
Drop the knees open.
Grab your block.
Placing them on the outer edges of the legs to support height up to you and your body.
Arms readjust to a comfortable position palms facing up And then let the legs really rest against the blocks.
Release any effort with the thighs at the hip creases.
See if you can relax the low back.
And full deep breathing here.
Your inhale navel floats up.
And exhale,
Navel drops down.
The eyes can close.
See if you can deepen the breath so that the navel rises on the inhale and the breath expands into the ribs and the chest.
And when you exhale,
Chest,
Ribs,
Navel drop.
Feel the breath expand into the back body as well.
And rest here.
Now to come out of this.
Slowly bring your awareness to the breath.
The breath brings awareness back to the body.
And in your time,
Wiggling toes and fingers.
And use the hands to help close the knees as if closing a book and the feet land to the floor.
Move the blocks and take a few windshield wipers,
Dropping the knees side to side or hug the knees into the chest,
Rocking the body side to side.
Maybe taking a gentle twist to each side,
Allowing the hips and knees to stack for a couple breaths.
Switching sides when you feel ready.
Make your way back to center.
Take a full body stretch.
Arms release by your sides,
Bend the knees.
Roll onto your comfortable side,
Pause there.
When you feel ready,
You'll press yourself up to seat in.
The palms can come together at the heart space.
Bowing your head towards heart.
Taking a moment to honor yourself.
And this practice.
Thank you.
Namaste.
