Hello my friend.
If you don't like exercising but your body feels stiff and heavy,
You are in the perfect place.
We are going to release the tension and boost your energy so gently you'll forget you are even working out.
Let's begin.
Lie on your back with your legs long.
Walk your feet toward the right side of your mat,
Keeping your hips at center.
Cross your left ankle over the right if that feels available for you.
Bring your arms overhead and shift your torso and shoulders to the right as well,
Holding your wrists with your opposite hand.
Take a deep breath in.
And a deep breath out.
Feel the entire left side of your body open into a long gentle curve like a crescent.
Give yourself the most valuable permission of all.
The permission to go nowhere.
Feel the weight of your body against the ground.
And notice how the earth receives you without asking anything in return.
Slowly release and go back to center and we are going to repeat to the other side So walk your feet towards the left side of your mat.
Keeping your hip At center.
And cross your right ankle over the left bring your arms overhead and move your torso to the left Hold your wrist with your opposite hand.
And while you rest here,
I invite you into a quiet intimacy with yourself.
Feeling each sensation as it arises without judgment.
Notice how simply being present and breathing begins to restore your body's natural balance.
These few minutes of stillness are a gift of clarity and care you are offering yourself.
Imagine you are a piece of ice beginning to melt in warm sunlight.
The softer you become,
The deeper the pause receives you.
Slowly release and reposition yourself on all fours.
Walk your hands forward slowly keeping your hips stuck over your knees Lower your forehead or chin to the mat as your chest melts toward the ground.
Press your palms down firmly.
And with each exhalation Let your shoulders relax away from your ears.
Allow your heart to open and release what no longer serves you.
Slowly release from the pose and come back to all fours.
Step your right foot forward and place it next to your hands slide your left knee back until you feel a gentle opening in the hip press your hands firmly into the ground And let the weight of your pelvis release toward the earth.
Keep your chest open.
And let your gaze rest softly forward without gripping the neck.
Do not seek depth through effort.
Seek it through passive surrender.
Let gravity be your quiet teacher.
In this practice,
True progress is not measured by how far you travel physically.
It is measured by how deeply you can release.
Let your breath soften and deepen.
Beautiful.
Come back to all fours.
Bring your right arm up and open your chest to the right.
Then thread your right arm under your body resting your right shoulder and the side of your head on the mat.
Your left arm can extend forward or wrap behind your back.
Keep your hips grounded and level.
Breathe consciously into the deep twist across your chest and spine.
Gently come out of the pose and settle back into all fours.
Breathe softly and observe what arises in your body.
Step your left foot forward and place it next to your hands and slide your right knee back.
Press your hands into the ground.
Open your chest.
Where the mind goes,
Energy follows.
If you find yourself drifting into thought Return softly to the sensation of your breath.
Seek the inner quiet that clears the slate.
When the mind settles,
The path becomes clear and you begin to see things as they actually are.
Stay here for a few more breaths.
Start to exit the pose and go back to all fours bring your left arm up and open your chest then thread your arm under your body resting your left shoulder and your head on the mat and your right arm can extend forward or wrapped behind your back Breathe deeply.
And notice what emerges in your body.
Begin to gently release from the pose.
Now sit with both legs extended in front of you Separate your feet to hip width and soften your knees.
On your next Excel.
Let your torso fall forward.
Allowing your spine to round completely.
Release your hands to the sides of your legs,
Palms facing up.
Let your head hang heavy toward your knee.
Releasing all tension from your neck and spine.
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.
Continue breathing deep and with intention.
With ease,
Slowly roll yourself back up.
How beautiful we've arrived at our moment of rest.
Lie on your back and let your legs part naturally,
Feet falling heavy to either side.
Extend your arms alongside your body Arms open to the sky,
Fingers at ease.
Feel the parts of you that touch the ground growing heavier,
As if you are slowly being received by the earth.
Soften your forehead.
The space between your brows and let go of any holding in your jaw.
Allow your eyes to rest deep in their socket.
Release the need to control anything even your breath Let your body become still and quiet.
Enjoying this moment of complete rest where there is nothing to do.
Begin to bring gentle movement back into your body the soft bladder of the hands and feet a long stretch of the arms overhead.
Slowly roll onto one side,
And using the support of your hands,
Rise slowly to sit it,
With your spine tall and your eyes still close.
Take a quiet moment to thank yourself for carving out this time for you,
Only for you.
Feel gratitude for this body that moved with you through every posture.
And for the breath that accompanied you the entire way.
Bring your palms together at your heart And slowly open your eyes.
Thank you for sharing this journey with me.
I hold you in my heart and look forward to practicing together again.
