Hello my friend if your body has been feeling tight or restricted this practice is for you in the next 30 minutes we are going to work slowly and deeply through the whole body releasing tension in the places that daily life builds it most let's begin together Lie down on your belly and place the bolster horizontally under your chest and armpits.
Let your forearms rest on the mat and relax your legs completely As we begin our practice,
Take a deep breath in through your nose feeling your back and exhale fully through your mouth Let go of your day.
With every breath feel your chest sinking deeper into the support of the bolster.
Allow your body to become heavy.
And still.
Notice the gentle opening in your lower back and simply arrive here.
In this moment.
On your mat.
Transition out of sphinx by pushing yourself up slightly Place your elbows on the bolster.
And walk your knees back until they are aligned under your hips lower your chest toward the floor and let your head hang heavy between your arms or rest your forehead on the bolster Bring your palms together in a prayer position and slowly lift your hands toward the back of your neck.
Feel the deep opening in your armpits,
Chest and upper back.
Take a slow breath into your heart center.
And as you exhale,
Let your heart melt closer to the mud.
Stay soft.
Stay still.
And breathe into the space you are creating.
Slowly release the pose and move your bolster to the side.
Laying flat on your belly.
Slide your left knee up toward your hip,
Keeping the knee aligned with your ankle.
Rest your head on your forearms creating a soft pillow with your hands Allow your whole body to grow heavy.
Surrendering your weight completely to gravity.
Feel the inner hip softening and your lower back relaxing.
Just breathe.
And melt into the earth.
With each conscious exhale allow whatever no longer serves you to dissolve into the ground beneath you.
Releasing it from your body,
Your mind.
Your energy.
As you let these old layers go.
You are creating fertile space for peace,
Love and acceptance to take root.
Be patient.
And gentle in this process of opening.
Slowly push your hands into the floor to lift your chest leaving your legs exactly as they are.
Slide your right arm underneath your body,
Resting your shoulders and the side of your head on the mat.
Inhale and reach your left arm up then exhale and allow it to open completely stretching it long on the floor behind you Twist your spine.
And feel your chest opening toward the ceiling.
Let gravity deepen the twist with every exhale.
Releasing any tension in your back and shoulder Let the silence.
.
.
And the stillness do their work When you step off your mat,
You will see your world with greater clarity and wisdom.
Slowly unwind your upper body and bring your chest back to the center slide your left leg down to meet the right returning to a neutral position on your belly now switch sides slide your right knee up toward your hip keeping it bent at a 90 degree angle Rest your forehead back onto your stacked forearms.
Take a moment here.
To let your hips settle and feel the earth supporting your weight.
Breathe into the right hip.
And so if you notice your mind anchoring in thought.
Or emotions rising to the surface.
Do not judge them.
Simply observe.
And return to your breath let each exhale be an invitation to loosen your grip Keeping your legs exactly where they are,
Press your hands into the floor to lift your chest.
Slide your left arm under your body resting your left shoulder on the mat.
Inhale and reach your right arm up Then exhale as you let it fall back toward the floor behind you.
Open your chest toward the sky.
And feel the twist through your middle and upper back.
Let the floor take all your weight.
Soften your belly.
Soft in your shoulders.
And breathe into the opening.
A flower does not force itself open.
It blooms at its own base petal by petal.
Do not rush your body beyond where it can go today.
Trust that with time.
Everything will unfold on its own.
Slowly unwind your body and roll back onto your belly.
Press your hands into the mat and push yourself up into a tabletop position.
From here,
Walk your hands back toward your knees and shift your weight to one side to bring your legs out in front of you.
Sit up tall and slide your bolster underneath your knees.
Take a deep breath in and as you exhale simply fold forward.
Let your spine round naturally.
And rest your hands on your shins or the floor.
With your palms facing Allow your head to hang heavy.
And feel the gentle release along your entire pack melt into the stillness.
As you watch your breath.
You are drawing a circle of protection.
Around yourself.
Where stress cannot end.
You are here!
You are safe.
This time belongs entirely to you.
Slowly lift your torso and slide the bolster from under your knee Draw the soles of your feet together and let your knees fall open to the sides coming into butterfly.
Grasp your feet or ankles with your hands and instead of folding keep your spine tall and your chest open.
Find a sense of length from your tailbone to the crown of your head.
In tall circles with your neck.
Move with your breath.
Keeping the circles small and soft.
Releasing any last bits of tension from your day.
Slowly come back to a neutral seat and place your bolster vertically behind you.
Touching the base of your spine.
Keep your legs extended long at first.
Now bend your right knee and place your right foot on the floor just outside of your hip Gently lean back,
Supporting yourself with your hands and lower your spine onto the bolster.
Let your head and shoulders rest completely on the support Your left leg stays relaxed and long.
While your right knee points forward or slightly Open your arms to the sides,
Palms up.
And feel the tip stretch through your right thigh and hip Close your eyes and let the bolster hold you.
And breathe deeply into your belly.
I invite you to set down the doing and simply be.
We are practicing letting go of the effort to achieve anything.
And just witnessing this moment exactly as it is.
Slowly press your hands into the floor to lift your torso and come off the pulser.
Unfold your right leg and extend both legs long in front of you.
Give them a gentle shake to release any tension and bring the blood flow back.
Take a deep breath in,
Place your hands behind you and lift your chest toward the sky.
Let your head drop back slightly,
Looking up to open your throat and heart.
Now let's switch bend your left knee and place your left foot outside your head once you feel stable slowly lower your back onto the bolster again Let your arms fall open and your left thigh soften.
Sink into the support Close your eyes.
And breathe into the stillness of this sight.
When the body stops moving and the voice goes quiet,
We can finally hear what the heart has been trying to say.
Do not search for answers.
Simply be still.
Feel the breath moving in and out like a lullaby for your tired nerves.
In this silence your own wisdom knows exactly what needs to be heard.
Slowly press your hands into the mat to lift your torso coming off the bolster.
And fold your left leg and extend both legs long give them a gentle shake feeling the release and the energy returning to your knees and hips Now take your bolster and slide it horizontally underneath your knees.
Slowly lower your back one vertebrae at a time until your head rests on the floor.
Let your arms fall open to the sides palms facing up Take a deep final breath in.
And as you exhale Let your whole body sink into the earth.
Feel the support of the bolster and the floor beneath.
Close your eyes and surrender completely into Shavasana.
Rest deeply.
You Softly let the breath wake you from the inside out.
Wiggle your fingers and toes feeling the air against your skin.
Reach your arms high above your head for a full body stretch,
Growing as long as you can.
Gently roll over to your favorite side,
Curling into a nurturing,
Fatal position.
When you feel ready press your hands into the earth to guide yourself up to a comfortable seat Keep your eyes closed.
Take a deep,
Final breath of gratitude,
Thanking yourself for showing up and honoring your need for rest.
You are exactly where you need to be.
Bring your hands together at your heart center.
And slowly open your eyes thank you so much for practicing with me today i bow to the light within you and i cannot wait to meet you here again
