Hello my friend if your belly is feeling heavy or uncomfortable right now this practice is for you in the next 20 minutes we are going to use gentle twist and slow mindful movement to help your digestive system release what it's been holding let's begin together Come onto your hands and knees in a tabletop position.
From here,
Walk your knees out wide to the edges of your mat and bring your big toes together to touch.
Slowly sink your hips back toward your heels and melt your torso down between your thighs.
Extend your arms long in front of you and rest your forehead softly on the mat.
As you settle in focus on your breath Inhale deeply into your belly.
Feeling it.
Expand in the space between your legs as you exhale.
Let your test.
And hips grow heavy.
Surrendering your weight to the floor.
Allow your digestive system to soften.
And release any tension with every breath.
Slowly walk your hands back toward your body.
And lift your torso to a tall right seat.
Cross your legs comfortably.
Finding length through your spine.
Inhale reaching the crown of your head toward the ceiling.
And as you exhale place your right hand on your left knee and reach your left hand behind you resting your fingertips on the floor near your tailbone twist.
Gently from the base of your spine,
Turning your chest and finally looking over your left shoulder.
Keep your shoulders relaxed and down.
With every inhale grow a little taller and with every exhale Feel a soft massage in your belly.
As you deepen the twist.
Slowly unwind and return to center,
Finding that tall neutral spine once more.
Inhale to lengthen.
As you exhale,
Place your left hand on your right knee.
And bring your right hand behind you close to your body with every breath in.
Feel your spine grow taller.
Creating space in your abdomen.
With every breath out,
Gently rotate your chest to the right.
Looking over your shoulder if it feels okay for your neck Keep your belly soft.
So the twist.
Can massage your internal organs.
Helping everything move and settle.
Stay present.
With the sensation of the twist.
Slowly unwind your spine and return to center.
Lean forward and place your hands on the mat step or slide your legs back until you are lying flat on your belly bring your elbows directly under your shoulders or slightly forward if you need to soften the curve in your lower pack.
Rest your forearms parallel to each other,
Palms pressing gently into the earth.
Inhale as you lift your chest and pull your heart forward through the gateway of your arms.
Keep your neck long and your gaze soft and neutral.
Feel the gentle compression in your lower back.
And the space opening in your abdomen perfect position to continue stimulating your digestive organs Relax your glutes and let your legs be heavy.
Come to hands and knees.
Wrist beneath shoulders and knees beneath hips Let your breath flow naturally for a moment.
In your next inhale let your belly drop toward the earth arching the spine gently Open your chest and let your gaze soften forward.
Drawing the shoulders away from the ears Now press the floor away and round your entire back toward the ceiling.
Draw your chin toward your chest and your navel inward.
Move slowly between the two,
Feeling each segment of the spine wake and breathe.
You Come back to neutral and flip over to lie flat on your back.
Once you are settled,
Draw your right knee into your chest.
And give it a firm loving squeeze for a moment on your next exhale guide your right knee across your body letting it fall all the way to the left side Extend your right arm out like a wing and breathe into the twist.
Imagining your breath rinsing out your internal organs and leaving you feeling light and clear.
Slowly bring your right knee back to center and extend the leg long on the mat.
Take a moment to feel the difference between your two sides.
Now draw your left knee into your chest give it a deep grounding squeeze As you exhale,
Guide your left knee across your body to the right side.
Reach your left arm out to the side keeping the shoulder anchored to the earth feel the spiral starting at the base of your spine and moving all the way up with every breath.
Imagine your belly softening.
Allowing the twist.
To gently detoxify and refresh your system Coming out of the twist slowly roll your spine back onto the mat Draw both knees into your chest and immediately reach your arms between your legs.
Grab your feet,
Your ankles or your shins.
Lift your feet toward the ceiling.
Keeping the souls flat as if you were walking on the sky.
Open your knees wide pulling them down toward your armpits while keeping your entire pack glued to the earth Feel the gentle pressure on your abdomen helping to move any stagnant energy through your system.
Relax your tailbone down.
And breathe into the deep opening of your hips and belly.
Gently release your feet and bring your knees back together drawing them deep into your chest.
Wrap your arms around your shins.
Giving yourself one last warm embrace.
Begin to swing slowly from side to side,
Feeling the weight of your body shifting across your mat.
Let this movement massage your lower back and the back of your pelvis.
With every roll feel your belly relax even further smoothing out any remaining tension release your knees and place your feet flat on the mat hip width apart Bring your heels in close to your glutes.
So you can just graze them with your fingertips.
As you inhale press firmly into your feet and lift your hips toward the ceiling.
Keep your thighs parallel,
As if you're holding a block between them.
And slowly lower your hips back down to the mat returning to a neutral spine from here.
Extend both legs straight up toward the ceiling.
Creating an L shape with your body Keep your ankles relaxed and your lower back grounded.
Feel the blood flow repairs,
Giving your heart and digestive system a moment of effortless rest.
Hold here for just a few more seconds.
And then with control slowly lower your legs until they rest flat on the mount.
Let your feet open and your arms fall away from your side Take a deep breath in and as you exhale,
Settle into your final shavasana.
As you lie here in the final stillness of Shavasana.
Bring your awareness to the center of your being,
Your belly,
The engine of your body.
Take a moment to send a silent thank you to your digestive system.
It works tirelessly.
Day a night to nourish you.
To transform what you take in into the energy.
That allows you to move,
Think and laugh.
Acknowledge the intelligence of your body.
And the space you've created today to support its rhythm.
Begin to bring gentle movement back into your body,
A soft flutter of the hands and feet.
A long stretch of the arms overhead,
A yawn if one comes naturally.
And slowly roll onto one side and rest there a moment in a fiddle position.
Using the support of your hands rise slowly to a seated position with your spine tall and your eyes still closed.
Take a quiet moment here to simply observe the feelings in your body.
Notice the space you've created and the shift in your energy.
Take one last deep conscious breath.
And as you exhale,
Softly open your eyes.
Thank you for sharing your practice with me today.
I look forward to seeing you in the next class.
