Again in a comfortable seated position.
You'd be sitting onto a blanket.
Repello.
Place your hands on your abdomen.
Notice the brain.
Then move them to your heart.
Notice the inhales and exhales.
Your heart.
This is us setting our focus,
Our practice.
Setting our attention to bring joy and to relax.
Going to come down to lie on her back,
A climbing butterfly.
If you have a bolster,
Place it underneath the shoulder blades.
Or a rolled up blanket,
Towel or even a jumper as I have here.
This creates a gentle backbend.
If that's too much for you,
You're very welcome to lie flat on your mat.
Bring the soles of the feet together.
The knees out to the sides.
And place your hands onto your stomach.
Notice your breath.
Notice the expansion of the abdomen with every inhale.
And the relaxation.
And tame with each exhale.
Make any small adjustments to your position.
Find stillness.
Yen Yoga is about the stillness.
Working deeply into the connective tissue.
Into the joints and the ligaments.
These parts of your body benefit most from a little bit of stress placed on the tissues held over a long period of time.
Try to relax your thoughts.
Your efforts.
Try to let go.
With every inhale,
Feel your body expanding a little.
And with every exhale,
You sink deeper into the posture.
Reclining butterfly.
A great stretch into the inner thighs.
You may be experiencing this pose into your lower back.
May be at your shoulders.
There's no right or wrong way or place to feel this pose.
As long as you're not experiencing pain.
If you're experiencing pain,
Please gently come out of the posture.
Come to a seated position and take a seated version of butterfly pose.
You'll still experience all the same benefits.
But perhaps.
.
.
A little bit more comfort.
May your thoughts come to distract you in this pose.
Knowledge then.
Nope,
Didn't.
And then let them pass on.
Without any judgement.
In yoga to practice of the body and of the mind.
And it teaches us to remain in the present moment.
Which is the only place we truly exist.
The next pose we'll be coming to will be.
.
.
Gently and carefully begin to deepen your breath.
See you tomorrow.
Deeper exhale.
Standing the eggshells.
Before you even begin to think about moving.
We move mindfully between the poses,
Taking our time.
Moving as if we're moving through light.
And bring the knees together.
Extend the legs out.
Remove your blanket and bend your back.
Come back to.
Onto your back for a twist.
Hug the knees into the chest.
And drop them over to your right.
Closer the knees are into your body.
The more intense the stretch will be.
To further the ROV.
The more gentle your experience will be.
Choose how you want to experience your choices today.
You'd like to extend your arms out,
Shoulder height.
The best position for your neck.
You can look in the same direction as your knees.
Over to the right.
Or straight up to the ceiling or to the sky.
You also have the option to cross your left leg over your right.
To come into twisted roots.
Taking the stretch a little deeper.
Choose what feels best for you.
It was too good to eat digestion.
To remove tightness and tension from the spine.
It's a nice way to relax the body.
This is a great post to do.
Your bed when you wake up in the morning.
We're going to be here for a bit longer.
Shake it.
Scanning through your body.
Notice any room to make any small changes.
Your possession.
In Yanyuga,
We feel comfortably.
Uncomfortable in the pose.
Meaning that there is stress in the tissues.
We are feeling some sensation in the body.
But we can still breathe and stay there.
If it feels too much for you.
Trying to see if you can take two to three more deep breaths.
Before you choose to move out of the pools.
You may find that by breathing deeply,
Focusing on the breath.
To find the resolve to remain in the pose.
Something releases,
Relaxes.
We also faint after a few breaths.
You still need to move out of the posture.
That's okay too.
If you'd like to place your right hand on top of your left one.
Please go ahead and do that.
This can help to deepen the stretch.
The Twist.
Definitely.
We've got about a minute left.
You feel that you've reached the maximum benefits of this pose.
Then please extend your legs.
Come to lie back on your back.
Maybe taking some windshield wiper swipes with the knees from side to side.
Or hugging the knees into the chest.
This is your practice.
When you need to,
In your own time.
But you also give yourself the chance to experience.
The full benefits of each promise.
We're trying to remain.
Come back.
Onto the back.
Hakuni-zen.
Extend the legs for Bananasana.
So we take both legs to the bottom right corner of the mat.
The upper body comes to the top,
Right to one of the mats,
Making the shape of a banana.
Perhaps.
Slightly over to the left.
Bodies carved.
This is a lateral stretch.
You can cross the left ankle over the right.
And take the arms up overhead.
Ideally we would like the arms to be resting on the ground so you're not holding them up.
That might mean for you that they're farther apart and your hands don't touch.
It might mean.
That your arms are behind your head.
Everyone's different.
And that's where you'll go.
Teaches us to embrace.
Notice the breath into the left lung here as we stretch and strengthen the left side of the body.
Inhale.
To notice the feelings of joy and happiness.
As you care for your body.
And your mind.
And introduce a sense of calm.
Into your day.
Allow the muscles of your face to relax.
Practice a mudra here.
By bringing the tip of the thumb and turn.
To the tip of each finger.
And be able to touch the fingers.
Exhale to extend.
You to touch.
Exhale to extend.
Slowly working.
And index finger.
To the little finger in time with your breath.
This is a Greenberg track to incorporate into your yoga practice.
If you find it challenging.
To stay still for any length of time.
To create stillness.
With your makeup.
Or stay with your breath.
Again,
Your mind begins to wander.
Gently and kindly.
Bring it back into the sensations of the posture.
And if you're in practice today.
As we try to cultivate.
Feeling of joy.
Feeling of happiness.
And the sensation of calm.
The next pose we'll be coming to is Banana Asana,
On the opposite side.
As we work through the process.
And the opposite sides.
And begin to slowly deepen our breath.
Focusing on extending the exhales.
And allowing yourself to settle.
Before we contemplate the movement.
To the opposite side of the mat.
Bring your knees in.
Take the feet flat on the floor,
Arms by your side.
You can lift the hips gently.
Twist the knees from side to side.
Whatever feels good to me.
For your body,
So I'm taking any movements.
That feels nice for you.
And then we'll take both legs to the bottom left corner of the mat.
The hips are bumped over to the right.
Prabodhi.
To the way of God.
Assuming that banana shape again.
And safely.
Knowing that this site will be completely different from the first site.
Can make any adjustments that feel good for you.
Trying to create a feeling of relaxation in the body.
To allow the stretch to work deeply into a connective tissue.
Cross the right ankle over the left.
And keep the legs.
Slightly apart.
And choose the best position for your hands and arms.
And then allow the shoulders to relax.
We're going to stay here for a while.
You're welcome to take the mood try again.
So I'll be seeing you soon.
Or just to focus on your breath.
Try to find the stillness.
And peace.
You Perhaps on this side you feel like you have more space.
You experience the posture in a deeper way.
Try not to judge.
Up here Perhaps you've labelled one side your good side.
And opposites.
The opposite of goodness.
Again,
Try to accept the imbalances within the body,
Just as they are.
Yoga aims to address these imbalances.
And helps us to accept.
Where we are.
And to let go of our expectations of where we should be.
Of the recording.
Our next posture will be a reclining twist.
Over to the right side.
And again,
We're going to move mindfully and slowly between the pauses.
Taking the time to enjoy every moment of our yoga practice.
Including the transitions between pauses.
There's no hurry here.
There is no need to rush.
All the time that you need.
Opening the breath again.
Begin by noticing.
Any sensation in your body.
Any sensations in your mind.
Gently come back to the centre of the mat.
Place the feet on the floor.
Take bridge pose again by lifting the abs gently.
Or,
Hug the knees up to the chest.
I'm walking on a letter.
When it feels good.
Take the knees over to the right.
Let's move to the left.
Choose the best position for you today.
Choose what feels good in your body.
Includes your name.
Your neck feels best looking straight up to the ceiling or the sky.
Keep in a more neutral position.
Or turn to face the same direction as your knee.
Your next favour to heal the good.
And you'd like to extend the twist.
To their upper back.
Can turn to look in the opposite direction to their knees.
This is entirely up to you.
Enjoy the twist in the opposite direction.
Enjoy the release,
Spain.
You've got the option to take twister groups by crossing the right leg.
Over the left.
Coming into your twist.
I'm always working mindfully.
Choose your poses.
And adapting them.
To sit where we are at this particular time.
This will be our final pose before we come.
To Shavasana.
To relaxation.
To allow yourself.
Feel gratitude for the practice.
To feel joy.
As your heart.
Moments.
To the possibilities.
If you'd like to deepen the stretch you can place the left hand onto the right knee.
We'll be here again.
To start the transition.
Lying on your back for relaxation.
Deepening the breath.
Moving mentally.
As you know so well at this stage.
Your time.
Giving yourself permission.
Flicker a little longer a twist if that feels good for you.
We'll go around that twist.
Thinking about moving forward.
Beginning to deepen and extend the breath.
And as we gently come into a pose.
And take bridge again.
Other capture points if it's good for you.
Maybe hug one knee at a time.
Releasing the back.
And then taking your legs.
Else.
Feet as well you depart as they march.
Coming to your relaxation pose.
To maybe placing your pillow or blankets behind your head.
And flying down on your back doesn't suit you.
And come to a seated pose.
Place the hands on the stomach and begin to notice the breath.
For your end use.
Your exhales.
Breathing.
And breathe out.
Attention.
It's pretty fun.
Peace and happiness.
Breathe out anything that no longer serves you.
Your attention.
Christ.
Completely on the brace.
Quickly on the sensations of the inhales.
Filling up your lungs.
And exhales.
Where everything relaxes.
As you focus on the breath.
Begin to notice the space between the breaths.
Small pores.
Before the inhale begins.
Of the egg's yolk.
Small parts.
Before the exhale begins.
Retention.
Each process.
And what to expect.
And notice if you can extend them slightly.
I am healing.
Experience.
Course.
Thank you.
Punch.
And sew on.
Continue.
With your breath.
Continue.
Noticing.
Extending the spaces between the breaths.
Feel yourself.
Sinking down into the floor.
Into your palms.
Feel your mind supporting you.
Not allowing you to be healed.
Feelings of joy that we've created during this practice.
We'll see you in a few.
The feelings of calm.
You're also engaged by it.
Will help you to cultivate the feeling of joy.
When you leave your part.
Or sensations you can come back to at any point.
These are sensations that you can experience fully through your yoga practice.
Through your relaxation.
By simply slowing down.
Connecting to your breath.
Enjoy this tape.
Enjoy your relaxation.
That you are giving to yourself.
