Hello and welcome to your 10 minute yin yoga flow for stress.
This practice is ideal for all levels and it's great if you only have a short amount of time and need to find your calm,
Stretch away,
Tension in the muscles.
Take a few deep breaths here to ground yourself into your practice and then when you feel ready make your way down into child's pose,
Taking the toes together,
The knees a distance apart.
On your next exhale begin to walk the arms forwards,
We're going to take a twist here,
So thread the left arm underneath the right and take the left temple to the ground.
Make any adjustments in the pose so that you can be here comfortably for the next few moments.
This is a good time to use any props to support the head,
We want to feel comfort here as we enjoy a gentle twist.
Allow your attention to drift to the breath,
With each exhale allow the spine to unravel any tension that remains in it,
Let go of any stress that you've built up and relax.
We've got about 30 seconds left here before we move to the opposite side,
So begin to deepen your breath,
Begin to extend the exhales,
Mentally prepare to move.
Taking three to five more slow deep breaths here and lingering in the pose as long as you wish before you very slowly and gently lift your heads and cross your arms and take the position to the opposite side,
Threading the right arm underneath the left.
Just as you did with the first side,
Take this time to make any adjustments,
Use any props to allow you to settle here and feel comfortable and supported.
We're going to prepare to move to a short rebound pose,
Where you can rest on your back,
Face down,
Whatever position will allow you to take a chance to rest.
So on your next inhale carefully unravel the arms,
Make your way to your rebound position.
Rebound allows us a chance to check back in with the breath,
To notice any changes within the tissues of the body,
To the spine where we've been working with the twists.
As this is a short rebound position we're going to now make our way onto the back of the banana pose.
So coming to lie down,
Taking your hips over to the left side of your mats and feet to the bottom right corner,
Upper body to the top right corner.
Arms can be stretched over your head or you can rest them down by your side.
Feel free to use any props to support the arms,
To make this position as comfortable as possible for you.
We're hoping to feel a stress in the tissue down the left side of the body when we compress the tissues on the right side.
We've got about a minute left here before we move to the opposite side.
So again mentally preparing to move long before we actually make any physical movements.
We begin by deepening the breath,
Extending the exhales,
Which is encouraging a deeper sense of relaxation within the body and within the nervous system.
Taking three to five more slow deep breaths here so that you can transition out for the pose in your own time.
Pausing with the legs extended along the mat and the arms down by the side.
For just a few breaths before we move to the opposite side.
There's no hurry here.
When you're ready,
Moving the hips over to the right,
The legs come down to the bottom left of the mat and the upper body comes to the top left.
Taking the banana shape on the opposite side,
Stretching down the right side,
So we're stressing the tissues on the right side of the body and compressing the tissues on the left.
Bring your focus back to the breath and with each exhale,
Trying before the next inhale begins.
Take a few more slow deep breaths here,
Enjoying the last moments of this position before you come to your Shavasana.
You're welcome to stay in relaxation for as long as you need to.
Again,
Focusing your attention on the exhales.
Thank you for practicing with me today.
