Morning yin yoga practice which you can do in bed.
So lie down on your bed or on your mat,
Feet flat on the floor and we're going to drop the knees over to the right to come into a spinal twist.
Right hand comes down onto the left knee and the left hand extends behind.
You can have your head facing in the same direction as your knees up to the ceiling or behind you depending on how your neck feels.
Allow yourself to settle here.
Hopefully your left shoulder is coming down towards the ground.
If it's not then please place a block or rolled up blanket or cushion under your shoulder.
Use any supports that you have to make this pose more comfortable.
You can take the knees further down to the bottom of your bed or you can keep them more bent in towards the chest.
Draw your attention to the breath here.
Notice the inhales and the exhales.
Notice your body softening with the exhales and relaxing.
This practice is designed to help you wake up gently,
Softly and quietly starting your day in a positive manner.
So maybe take a few moments here to visualize your day,
To imagine the positive outcomes and influences that you'll have with everyone you meet.
Visit through your day in your imagination taking your time to picture how your day can go to the best and then creating that as a reality as you move throughout the day.
Visualizing your day is a powerful way to start your morning and to help you get on the best possible footing for the rest of your day.
We're now going to begin to deepen the breath inhaling slowly and exhaling fully.
We're starting to get ready to move to the next pose which will be a closed twist.
So take a deep breath in,
Exhale all the air out.
Bring the left arm round.
We're going to twist to the opposite side now to the left.
So take both knees down to the left,
Again adjusting the position of your head.
Your right arm can extend out along the floor,
You can bend it as I've did here.
The knees can be hugged up close into the chest or taken further away from you.
Choose the position that works best for you.
Perhaps here you want to focus on an affirmation or an intention for the day.
Affirmations are positive statements stated in the present tense that help to shift your mindset.
They help to get you into a positive state of mind and keep your focus there throughout the day.
If you have an affirmation that you like to use then please draw that to mind now and if you don't then perhaps I could suggest I am calm,
I am happy or I am moving through my day with a positive mindset.
Try to find an affirmation that works and suits you and fits in with your daily life but one that you also believe in.
Repeat your affirmation with full emphasis,
Belief and intention and then draw your attention back to the breath and your twist.
Notice where you're experiencing the breath,
Notice if you need to make any small adjustments to your position.
We're going to be coming out of the pose in about 30 seconds or so.
So take a deep breath in,
Exhale slowly to relax the shoulders,
Relax the back.
Inhale again deeply and exhale slowly and smoothly,
Allowing everything to soften,
To relax.
One more slow deep breath in here and as you exhale come back to the centre of your mat or back to lie on your bed,
Hug the knees into the chest,
Give your back a roll and then take your feet together,
Knees apart,
Coming into a reclined butterfly position.
Hands come on to the stomach if that feels good for you or to whatever position feels best.
Inhale to expand navel up towards the ceiling,
Filling the lungs.
Exhale draws the navel back to the spine,
Relaxing and releasing.
Inhale again,
Deep breath.
Exhale drawing the navel back and continue with this breathing at the abdomen.
This breathing helps to calm the nervous system,
To get you into a relaxation state.
Use your focus to allow you to start your day in a relaxed state of mind and a relaxed physical posture.
While you're breathing deeply and evenly,
Allow the breath to feel natural,
Not forced.
Allow your forehead to soften and relax.
Maybe the corners of your mouth turn up into a smile.
Allow the jaw to soften.
Let your shoulders relax.
Let yourself feel completely relaxed here,
Your attention on the breath.
When your mind begins to wander,
Gently drawing it back to the present moment,
To the inhales and exhales.
No judgments,
Just kindness towards yourself.
You've got just over a minute left in this pose before we have to get up and start our day,
But you've done a lot to create a positive start to your day and you can carry this with you throughout the rest of your morning and into your afternoon.
But for the next minute or so,
Just allow yourself to breathe,
Taking some time for you.
I'm going to leave you here,
But feel free to stay in this pose,
Breathing,
Relaxing for as long as you need.
I hope you have a wonderful day today.
