Today we're going to practice.
A restorative yoga.
Session designed to help you manage stress.
And headaches.
So begin with a rolled up blanket.
Wrap it around your feet and place it under your knees as you come and serve a cleaning butterfly possession.
Here I'm using two blocks and a bolster to help set up my butterfly.
You can use whatever you have at home.
If you don't have a bolster you can use pillow,
Couple of pillows put together.
Or you could just lie flat on the floor.
There's some cushions behind you.
Taking.
Blanket wrapping around the feet,
Under the knees.
You should feel that the hips are supported.
Eye mask or a towel over your eyes.
To help bring some darkness and soothe the eyes.
You can wrap the towel behind your head or place a cushion behind your head if that feels better.
Allowing the chin to tuck slightly.
Helps to induce the relaxation response.
Come to stillness.
We're going to be here for.
.
.
A good few minutes.
As this is a practice for headaches,
There will also be minimum cues.
But know that at any point if you wish to remove yourself from the pose,
Change position or make any changes,
You're very welcome to do that.
You can come to a resting position of your choice.
And you can come back to this practice at any point.
This is your practice.
To allow yourself to find that stillness.
And erased.
I'll let you know when it's time to move on.
Your mind begins to wander here.
And gently take it to your breath.
Using the inhales and exhales as a focus for your practice.
And to help you come back to the present moment.
We're at the halfway point through this reclining butterfly pose,
A supportive reclining butterfly pose.
So at this stage,
If there's anything you would like to change.
To add some more comfort.
To add some more support.
Unless maybe they state to do that.
And if you're quite happy here.
And feel free to remain there.
Entering into the last few minutes of this pause.
Before we come to our next option.
And always know that if you are happy and comfortable.
Receiving benefits from it.
Next,
Pose as restorative supportive butterfly.
You're very welcome to stay there.
Without making any changes to your position.
You don't have to move to the next pose.
If you would rather stay here.
If you would like to move.
You can gently begin to roll to your side.
Keep your eyes covered for the full duration of the practice if that works for you.
I'm going to make a way round into a child's pose.
Using the props,
Whatever props you have.
And if you have none then using cushions,
Blankets,
Or coming to a regular child's pose.
So I'm going to use my blanket here to go between my.
.
.
Setting bones in my heels.
And placing another blanket across the middle of the mat.
Underneath my bookster.
And execution for my knees.
This just makes the pose a little bit more comfortable to come into.
So toes together.
Knees apart.
The bolster or cushion comes down.
Between the knees and you can step onto your extra cushion or blanket.
Welcome to police or something.
Extra for your head to go onto such as a pillow.
If that feels okay.
If it doesn't,
Then use whatever works best for you.
This pose is to be restorative and supportive rather than stretching.
As you come into your child's pose here.
You may find that your arms don't come to the floor.
You can place some extra cushions or folded up blankets or towels underneath them so that they can rest there.
And you can rest onto the side.
Of your hate.
Whichever side you like.
Knowing that you are welcome to change sides at any point.
I'm not going to innovate you to move halfway through.
You're in control of your practice and you can change at any point.
You can come out of the pose,
You can take a rest pose.
Or you can shift your head to the other side.
I'll let you know when we're going to come to our final pose.
They're always easy to find,
With time and space.
Be quiet to practice yoga at home.
So if you're practicing today in a family environment.
Please know that you are doing the best you can.
And every little bit counts.
Interruptions by pets,
Family members.
Part of the practice.
You can welcome them in.
And we can make them a part of our yoga today.
Or we can allow ourselves to become completely distracted by it on the fly.
And add search trace labels.
If you're watching the video,
You can see that.
My little dog Jackson has joined me through the practice on and off.
And he's became part of my practice.
Part of my time on my mat.
You you into the last couple of minutes.
Of the child's pose.
Again I invite you to stay here,
This pose is providing the right level of comfort and support for you right now.
Only you will know that.
If you'd like to come to the last pause.
Going to take a face down relaxation.
So we're moving all the props to the side.
To be tidy here.
We're going to take the bolster behind the ankles at the back of the mat.
And use the light kit.
As a cushion for the forehead,
So we'll be lying face down.
Again feel free to rub the eyes here if that helps.
Works best for you.
And using anything that works to support your head,
You can place your head onto your hand.
Place your hands inside the blanket if that suits you.
Or rolling the blank up a little further to provide a bit more support.
Or resting the ankles over the bolster,
So moving it back and knees are on the floor.
And if this pose doesn't work for you,
Then find one.
It does.
Nice opportunity being facedown.
To massage the back of the neck.
Back of the head.
If this feels like something that might support you.
Feel quite nice to release some tension here.
And you can have a go at that just now.
And if not,
Find your stillness.
Going to leave you here.
This is a relaxation pose.
This is where.
.
.
You can stay here.
For as long as you need.
Music will continue.
For another 10 minutes.
You are welcome to stay in this pose or any of the other ones for as long as helps.
I hope this has helped you relax,
Switch off a little bit.
And I hope to practice with you again soon.
