Hi,
Welcome to Vilna Yoga.
For today's practice,
You can either lying down or seated.
Before we get started,
Please choose your comfortable posture and close your eyes.
Start with a deep inhale and gently release.
Open your shoulders.
Now observe what sensation you have within your body.
From your head towards your toes.
Without any movement of the body,
Simply observe and bring your awareness to each part of your body.
Is there any tension?
Without any adjustment,
Just take this moment to discover your natural being,
The aware state of being.
You may feel discomfort.
Please stay with this discomfort without trying to analyse it or change it.
And is your breath shallow?
If you feel tensed,
You may want to take a deep inhale.
And see how your sensation change with that one breath.
Now we're gonna do a body scan and body breathing together.
As I guide you through different parts of the body,
Bring every breath,
Bring the air to that part of the body.
So bring the air into our head,
The top of our head.
What do you feel there?
Into our eyebrows.
Soften the muscle within your eyebrows.
Keep breathing.
Your eyes.
Your nose.
Your jaws.
As you keep breathing,
See whether the rhythm of your breathing starts to slow down.
Your teeth,
Within your mouth,
Soften.
Into our neck,
With the shoulders,
You may want to elongate your spines.
Feel the opening of the shoulders.
So let your breath be a little deeper.
Down towards our chest,
Our ribcage.
We deep your inhale and slow down your exhale.
Through our belly,
Through our hips.
As we bring air into our hips,
We breathe out,
Slow down our breath and move this air.
Bring up along our spine and towards our shoulders,
Connect it with the top of our head.
Down towards our thighs.
Continue breathing.
And the air travels down to our knees.
As we breathe out,
It connects towards our calf,
Our ankles.
Really let our breath be deep and long.
Maximize every breath you can take in.
Now as we inhale all the way to the top of our toes.
And as we breathe out,
This air travels back through our ankles,
Knees,
Hips,
Up towards our spine,
Opening of the shoulders and all the way release from the top of the head.
Now really feel how deep your breath are.
And connect again from the top of your head towards your toe.
How do you feel now?
Feel the space,
The softening and relaxation we have just created for our body.
Also feel this is a natural rhythm of your breath.
Deep and slow.
Feel the relaxation within your chest area.
And release.
And remember this sensation.
You can always come back to your breath throughout your day.
Thank you for practicing with me today.
Namaste.
