This 30-minute practice is great for helping prevent Carpal Tunnel & Plantar Fasciitis. It's a two-in-one gentle flow with preventative stretches to keep two very pesky, persistent problems at bay. Repeat as often as you like/need.
Meet your Teacher
Adair County, MO, USA
Transcript
Nice and tall. Lengthen out. Drop the shoulders. Maybe blink the eyes closed as you settle in here. Starting to deepen and slow the breath. Give yourself that permission to be here. To enjoy practice, To be in practice. And if the mind wanders away during practice to that grocery list or that. . . Work project, Just come back to this breath, Focusing on that next inhale. And exhale. Two more. Nice, Big, Deep breaths coming to our mat. And let's start movement with some body circles, Just hinging forward, Drawing circles one way. Always a good way to settle those sit bones. We'll switch directions, Circling the other way. And then let's bring those circles into our shoulders, Squeezing up, Rolling all the way back down and around. And then we'll squeeze the shoulders up and roll forward. And then we'll release. On that next inhale, Stretch up tall toward the sky. On our exhale, We'll twist to the right, Reaching that right hand behind us, That left hand maybe toward that right knee, Thinking about inhaling tall, Exhaling to twist. On our inhale, We're gonna reach tall. On our exhale, A couple of breaths, We're gonna open up the shoulders here. Squeeze the shoulder blades together as you goalpost the arms. Inhale, Reach tall. Exhale, Goalpost and open. Inhale and reach Exhale, Goalposts. Then we'll inhale, Reach tall. Exhale, Twisting to the left. Right hand toward that left knee. Inhale, We'll reach tall. And again, Exhale, Goalpost. Open up the chest, Squeezing the shoulder blades together. Inhale, Reach. Exhale to open one more. Then we'll inhale tall. Take your time on that exhale, Bringing those hands all the way down, Nice and slowly, Feeling those shoulders warming up. And then we'll come to our tabletop. And let's take some cat and cow here first. Stacking shoulders over wrists, Hips over knees. On our inhales, We'll lift the gaze, Drop the belly button. On our exhales, We'll round the spine, Tuck the chin. And we'll flow back and forth your pace of breath. One more breath. Well, Really? We're going to work on that forearm and wrist today. So let's take our left hand first. Pick it up. Start to spin those fingers away from you. Maybe they come all the way to point back toward the knee. Don't force anything, Though. You can do one hand at a time, Or if it feels okay, You can do both hands. If you can do this and not feel much stretch, You can start to sink the hips back toward the heels. Slow deep breaths here. If you're doing one hand at a time, Let's go ahead and switch. And then we'll release. We'll give the wrists a little bit of a break. Make sure your knees are right under your hips. Tuck your toes. We'll stretch out those feet. We'll start to sink the hips toward the heels. Maybe walk the hands closer to the knees. Maybe you can come all the way where you stack shoulders over hips. Don't force anything. A good preventative stretch for plantar fasciitis, Keeping those feet all stretched out here. Deep breaths. It's totally fine to stay more on the mat. One more big breath. And then we'll walk back out to our tabletop. Maybe work those feet a little bit, Give them a little bit of a break. We're going to take our left hand. We're going to pick it up. Bring the back of our hand toward the mat. Fingers again pointing toward the knee. Try to keep your arm as straight as possible. And we're going to open and close the fingers. Really good to combat all that computer work. Or all that scrolling on our phones. And we'll release. And then the right hand. Pick it up. Bring the back of the right hand against the mat. Fingers pointing toward the knees will open and close those fingers on this side. Totally normal to have one side. Feel it maybe a little bit more. Or a little more intense. Well, Really? One more time for those feet, We'll tuck the toes under, Start to sink the hips. Then maybe walk the hands back. Maybe stacking You also could get to a point where maybe you bring the hands back behind you. Whatever feels good in those feet. And then we're going to rise all the way up to kneeling. Feel free, As always, To have a blanket underneath those knees. We're going to extend that left leg, Arms out to our side for gait. We'll slide down the left leg, Up and over with that right arm. And then through center, Lowering those right fingers to the mat or to a block. We'll reach the left arm nice and long. And then as we come back to center, We're gonna keep our left leg here. First, We're gonna bring our hands maybe down to the mat or to a block. I like to tuck my right toes under and we're going to kind of sink the hips toward the heel, That right heel, And maybe come back. And I'm starting to stretch out the inside of that left leg. If you really like it and you want to stay, Feel free. Couple more breaths. And we'll rise up. Take your time. Pull that left leg back underneath. We'll extend the right leg. Down the right leg first, Up and over with that left arm. And then through center, We'll lower those left fingers, Sweep the right. And then back up to center. Take your time. We're going to do that same thing on this side, Maybe the hands to a block or to the mat in front of us. We'll take. That sinking of the hips toward the left heel, Rise back up. You may also feel that in the left quad. Only go as deep as you like and can breathe deeply into. Couple more breaths. And we'll rise back up. Take our time, Pull that right leg back in. I'm going to turn back to the top of my mat. Walk the hands to the top, Spread those fingers, Tuck the toes, And we'll find our way to a down dog here. And let's pedal things out. Bend one knee, Then the other. Start to sink the heels toward the mat. They do not need to get there, Though. Then on that inhale, We're going to travel to the top of our mat and into a ragdoll. Bend the knees, Hang heavy with the head, Maybe shake the head, Yes. And shake the head now. And as we release, We'll roll all the way up into that mountain. Take your time getting here. And we're going to rock on those feet a little bit. So we're going to pull the toes as far off the mat as we can. And then we're going to plant the balls of the feet and lift the heels. Just kind of back and forth. Working out those feet. Red the toes. One more We're going to bring our hands to prayer hands. Back to those forearms and wrists. First you're going to take the palms away from you. Then point the fingers down, Back of the hands together. Towards you with those fingers and all the way back around. So you're kind of making these circles with the palms of your hands, Opening away from you first, Then the back of the hands, Then the fingers towards you. One more that way. And then we're going to switch. We're going to open the palms towards us. Back of the. . . Hands together and then away. Little bit different. It's okay if it feels a little awkward. It'll do the trick. Two more. And then we'll release and let's just swing the arms a little bit shake out those hands those wrists reset the feet as you need to. On our inhale, We'll reach it tall. On our exhale, We're going to hinge, Fold, Step our left foot back and open up to a warrior two. Settle in On our inhale, We'll windmill the hands, Find our way to a plank. It can be a high plank or a modified plank. Using our exhale, We'll lower with control all the way down. Inhale to peel the chest off the mat, Baby cobra. Exhale, Up and back, Down dog. Bend the knees on our inhale, We'll travel to the top of the mat. Exhale, Fold. Inhale for a halfway lift. Nice flat back. Exhale fold Inhale, Sweep it tall. See you. We'll fold, Right foot back, Warrior two. Inhale, Windmill those hands, Step to your plank. Exhale to lower. Inhale, Baby cobra, Lift the chest. Exhale, Up and back. Down, Die. Inhale, Traveling to the top of the mat. Exhale, Fold. Inhale, Halfway lift. Exhale fold. Inhale tall. Exhale, Fold, Left foot back. Lawyer two We'll windmill the hands, Find our way to our plank. Exhale to lower. Inhale, Baby cobra or up dog. Exhale, Down dog. Inhale, Travel to the top of the mat. Exhale, Fold. Inhale, Halfway lift. Exhale fold. Inhaling tall Exhale as we fold right foot back, Warrior two. We'll windmill the hands, Find our plank. Exhale to lower. Inhale, Baby cobra or up dog. Exhale, Down dog. And we'll travel to the top. Exhale, Fold. Inhale, Halfway lift. Exhale fold. Inhaling tall Exhale, Holding, The left foot back, Warrior two, We'll stay. This time with the breath, We're going to inhale, Straighten that front right leg on your exhale, Sink back into it. Really feel that stretch, That work in the warrior two as you flow with the breath. Keep track of that front knee. If it starts to go past the toes, Walk your back foot a little bit further away. Make that warrior two a little bit deeper. One more. Exhale, Warrior two. Inhale, Reach for star. Exhale, Wide leg fold, Breathing into those legs. We're going to bend one knee and then the other back and forth. Keep the weight in the heels here. And then we're going to walk to the top of the mat. Turn those toes. Step it back. Down dog. And then we'll travel to the top. Exhale, Fold. Inhale, Halfway lift. Exhale, Fold. Inhale. Sweep it tall. On that exhale. We'll fold and step our right foot back. Finding that warrior two on this side. And then we'll take that breath. Inhale, Straighten that front left leg. Exhale, Sink into it. Take your time. Use that slow, Deep breath and feel that warming. Deepen the warrior two on this side if you need to. Two more. And we'll stay. Inhale, Star at center. Exhale, Wide leg fold. Adjust the feet here. Feel that stretch. And then we'll bend one knee and then the other side to side, Keeping the weight in the heels, Stretching the inside of the legs. And back to center. We'll walk to the top of the map and we'll step it back. Sounder. On that inhale we'll travel to the top of the mat Exhale fold. Inhale, Halfway lift. Exhale fold. Inhale, Sweep it tall. Exhale, Draw those hands to heart center. One more time, We're going to rock on the feet, Lift the heels. Anchor the heels, Pull the toes up towards you. Maybe even lift those front two balls of the feet off of the mat if you can. One more. And then we'll release that all those feet. On our inhale, We'll sweep tall. Exhale, Fold, Left foot back. Layer 2. Couple of breaths. Inhale, Straighten. Exhale, Sink. And exhale, Stay in that warrior tube. Inhale, Start. Exhale, Wide leg fold. Inhale, Halfway lift. Exhale fold Inhale tall. Exhale, Warrior two to the back. Turn those left toes. And we'll inhale, Straighten. Exhale, Sink. I will say. Inhale, Start. Exhale, Wide leg fold. A couple of options here. You can bend the knees side to side again like we were doing, Or you can come to a deep side lunge. Maybe to that left side first, Lifting the left heel, Lifting those right toes, Keeping the chest lifted, Maybe adding. Some balance here, Hands to heart center. Inhale, We'll come through center if we're in that deep side lunge, We'll come to the other side. And then back to center. And we'll walk to the top, Plant our hands, And step it back. One more down dog here, Lifting those hips, Sinking the heels. And as you're ready, Take the knees nice and wide. Touch the toes. And let's find a child's pose, Sinking those hips, Forehead maybe toward the mat, Coming back to our breath. On that inhale, We're going to rise up through our tabletop, Find our way to an easy seat. And let's bring our legs out to a V. Going to settle those sit bones. And first let's come over toward that right leg. Thinking straight down toward the right leg, Hinging from the hips. On our inhale, We're gonna move the hands toward the center. And melt the chest straight down. You don't have to go very far. Find your edge. Slow, Deep breaths. And then over toward that left leg. We'll melt the chest straight down toward the left leg. And then we're going to come back to center. Maybe both hands in the center. Maybe you like to reach the hands toward each foot and melt the chest straight down up to you. And then we'll rise up. Bend those knees. Pull the soles of the feet together. Grow tall. Exhale. Hinge forward. Send the chest out toward the feet. And relax. Breathe. And we'll roll up, Planting those feet. We're going to roll all the way down. Settle the back against the mat. Walk the shoulder blades nice and low. And then go ahead and squeeze both knees into chest. We'll rock it out a little bit side to side. If you like Happy Baby, You can find that. Maybe. Roll out those ankles here with the knees into chest. Both ways. Maybe point and flex the feet. And then squeeze those knees. One more breath into chest. And on your exhale, We'll find our Shavasana. Use any props, Of course, That you want to as we take the legs nice and long. Let the feet fall open. The arms relaxed by our sides, Shoulder blades low. Feeling the space between the ears and the shoulders. As we blink the eyes closed. And come back to our inhales. Our exhales. Allowing the body to just relax and melt into the mat here. That's Pia Marbrat. Maybe scanning the body from. . . Crown of the head all the way down to the soles of the feet. Adding maybe some movement in those fingers and toes. And then we'll plant those feet and roll ourselves to either side, To the left or to the right, So that we can seal it all in. Breathe in the good of our practice. Exhale out onto the mat anything we want to leave here And then pressing back up to our tall, Easy seat as we're ready. As always, Thank you so much for sharing your practice and part of your day with me. Namaste.
