Hello everybody,
Today we're going to do a quick movement meditation.
If you've never done a movement meditation before,
It is meant to get you to feel into your body.
So it's like a combination between movement and meditation,
Just like the word says.
For this one,
You don't necessarily need to watch the video.
I'm just going to be doing the poses along with you,
But I want you to feel into your body.
It's more about how it feels,
Not about how it looks.
So let's get started in all fours.
All fours,
Tabletop position,
Hands and knees.
And I want you to close your eyes here.
Closing your eyes or lowering your gaze.
Now noticing your body,
Where it is in space.
Noticing the weight distribution between right side and left side.
Noticing the inhales into your nose out to your nose Noticing the rise and the fall of the belly as you cultivate this deep belly breath.
Notice if the shoulders are sinking down or whether you're pushing so strongly into the mat to lift them up.
Can you allow the shoulders to lift?
By pushing the arms straight.
Can you allow the neck to be long,
Lengthening out of the spine?
Crown of the head tall.
Let the belly relax,
Let the core muscles soften.
Coming in for a few rounds of cat-cow,
You can keep your eyes closed or lowering your gaze.
Inhale to arch.
Really feeling the articulation of the spine.
Pushing through the mat.
Chin comes up And as you exhale around,
Chin to chest,
Upper back to the ceiling.
Inhale to arch Remember noticing how it feels for you.
You can even stop and pause in areas that feel a little bit more tight or tense.
Keep on going at your own pace.
So we're flowing through cat,
Flowing through cow.
Noticing the feeling.
Synchronizing the breath Couple more rounds here.
So it's not so much about the alignment,
But about how you're feeling into your body.
How you're connecting breath and movement.
Noticing the pace and the speed you're flowing at.
Take one more round.
And when you're ready,
Knees wide,
Big toes touch,
Child's pose.
Grounding the sit bones into your hips,
Into your heels.
Can you walk the fingertips forward to lengthen the spine?
Allow the shoulders to relax,
Chin relax,
Neck relax.
Walk the fingertips towards the right so you fold the body on top of the right thigh Breathing deeply into the left side body.
Noticing how the left side stretch feels for you.
Come back to center and then to your left.
Fold over the left thigh,
Stretch the right fingertips forward.
Come back to center,
Child's pose.
Hands to the floor,
Tuck the toes,
Pushing back,
Downward dog.
Again,
Closing your eyes,
You can pedal up the legs if that feels okay for you.
Softening into the body,
This time feeling the hips,
Feeling the legs.
Come forward into your plank pose.
Take your knees to the floor,
Child's Pose.
Tuck the toes,
Downward dog.
We're going to flow through this again.
Knees to the floor,
Child's clothes.
Come back up,
Downward dog.
So a little bit more dynamic here into play.
Knees to the floor,
Child's pose.
And downward dog.
Keep on going Maybe feeling a bit more fire.
A bit more intensity Let's go for two more rounds at your own pace.
And then we're going to meet in downward dog Couple rounds of breath to find sonas here.
Take the right knee towards the right wrist for pigeon pose.
So the right shin is parallel to your mat.
The effect stays straight.
Remember to lift the chest up.
And then if you want to,
You can take the forearms to the floor.
Bow the head down and rest.
Hands to the floor,
Stepping back,
Downward dog.
And then switch left knee,
Left wrist.
Right leg stays straight you can either stay upright or forearms to the floor and release Hands to the floor,
Come back to center.
Downward dog full strength.
Okay,
Taking your knees down to the floor.
Sitting in a cross leg position.
Both arms up,
Inhale,
And exhale.
Two more,
Inhale,
And exhale.
One more,
Inhale.
And actually,
That is it for today.
Thank you for joining me on the mat.
