Hello my friend.
If today was long,
If you can feel the weight of it in your body,
This practice is for you.
In the next 20 minutes we are going to slowly release everything you've been holding so your body can finally rest.
Grab a pillow or bolster if you have one and let's begin together.
Lie on your belly with your legs extended and relax.
Place your forearms on the ground directly beneath your shoulders,
Palms flat.
Press gently into the earth to lift your chest,
Rolling your shoulders back and down.
Let your glutes soften and your pelvis be heavy.
Slowly circle your neck moving freely and gently.
Deepen your breath.
Slow it down.
Your mind.
Anchors to the present moment.
Gently release from the pose.
Take your bolster and bring it in front of you Now settle back into child's pose,
Resting your torso lengthwise on the bolster.
Your forehead rests down.
Your arms can frame the bolster or rest at your sides.
The bolster cradles your whole front body,
Supporting your chest,
Your belly,
Your heart Let your hips sink back toward your heels.
There's nothing to do here but receive.
Breathe deeply.
Your body knows how to rest.
In this moment you are giving it permission.
Feel how the bolster holds you,
Cradles you like the earth itself.
Your nervous system is receiving the message,
It's safe to let go,
Safe to be happy,
Safe to surrender.
Gently come back to all fours.
Now bring your right knee toward your right wrist rotate from the knee taking your right foot toward your left wrist Or for a softer version,
Bring your right ankle near your left hip.
Place your bolster lengthwise in front of your right shin.
Slowly fold forward draping your torso over the walls are.
Your head rests down.
Arms frame the bolster.
Let your hips sink.
Heavy.
Your right hip opens deeply.
Releasing As you breathe here,
Your body is preparing for the deepest rest.
With each exhale,
You are releasing the day.
Everything that happened.
Everything you carried.
You can set it down now.
Your only job is to be still,
To be held,
To breathe.
You are safe to let go.
Slowly come out of the pose And we'll do the same on the other side.
Hum to all fours and bring your left knee to your left wrist then rotate and bring your foot toward your right wrist Fold forward.
Breathe into the deep opening.
Let yourself be held by gravity.
Your whole body releasing.
Surrendering.
Your mind has been running all day.
Into the future,
Into the past.
Draining your reserves invited back here.
To your mat like calling a tired child home to rest.
Do not force your breath.
Simply observe it as if for the first time.
Each inhale you are reclaiming this moment for yourself each exhale.
You are letting go of a little more of what you no longer need to carry.
Gently come out of the pose.
Slowly transition to a seated position.
With both legs extended in front of you.
Now place your bolster standing upright between your legs Inhale to lengthen your spine.
And exhale to fall forward,
Rounding your back.
Letting your chest soften toward the bolster and resting your forehead on it Your arms can drape alongside your legs.
And let gravity do the work.
Your whole body is supported.
Breathe deeply.
Release everything now.
Gravity holds you completely.
There's an intelligence in your body that knows how to rest,
How to let go,
How to surrender to what comes naturally.
In yin yoga we are not fighting against sleep We are not trying to relax.
We are simply creating the conditions where rest can arrive on its own.
Your job is to show up to breathe,
To allow.
Your body will do the rest.
Gently come out of the pose and slowly roll onto your pack bring your right knee toward your chest and then let it fold gently to your right.
Place your bolster underneath your right leg supporting your shin and thigh Extend both arms out to your sides,
Palms facing up.
Close your eyes Your left leg remains long and relaxed on the mat.
Your whole body is now open.
Supported at ease.
Rest here.
You Gently bring your right knee back to the center and extend your right leg long on the mat.
Draw your left knee in toward your chest,
Give it a soft squeeze,
And shifting your hips just an inch to the left,
Slowly guide your left knee across your body,
Letting it rest heavy onto the bolster on your right side.
Open your arms wide like a T.
Keep your gaze toward the ceiling.
And let your eyelids remain heavy allow the poster to fully support your leg so your lower pack can release any effort The day is over.
Everything you did And everything you didn't get to do is now behind you.
Let the weight of the day fall off your shoulders and into the mud.
You have nothing left to solve tonight.
Gently release your leg and roll back onto your spine.
Draw both knees into your chest and give yourself a quick tight hug Rock softly from side to side,
Feeling the floor beneath you.
Now slide the bolster under your knees take a deep breath in and exhale everything out Shavasana.
Lie on your back and let your legs part naturally,
Feet falling heavy to either side.
Extend your arms alongside your body.
Palms.
Open to the sky.
Feel the parts of you that touch the ground growing heavier.
Soften your forehead and let go of any holding in your jaw.
Allow your eyes to rest deep in their pockets.
Let your body become still and quiet,
Enjoying this moment of complete rest.
You you Begin to bring gentle movement back into your body.
Soft flutter of the hands and feet.
Slowly roll onto one side and rest there a moment in a fiddle position.
And using the support of your hands,
Rise slowly to sit it with your spine tall and your eyes still closed.
Feel your body heavy and ready for rest.
Your mind is quiet and your heart is full of gratitude for this moment of peace.
Thank you so much for practicing with me.
I wish you a wonderful and deep sleep.
I'll see you in our next class.
