Hi there.
This class is designed to help you befriend your body.
It is all about getting in touch with,
Quite literally,
Your body.
We'll begin standing in mountain pose.
The short front edges of our map.
Once you're there,
Take your hands and begin to rub the skin of one arm.
And shoulder.
Maybe you go back down the arm,
Rub the hands together.
Take the other hand and allow it to rub up and down your other arm and shoulder,
Upper back,
Maybe across your chest,
Along your sides,
Almost as if you were lathering yourself with tops of your thighs,
The insides of your thighs,
The backs of your thighs,
Maybe your bottom,
Your lower back,
And your hips.
Thank you.
And then allow your hands to continue to trace down your legs,
The backs of your legs,
The insides of your legs here in a forward fold,
Your ankles,
The tops of your feet.
Stand back up,
Continuing to rub.
Maybe you missed your abdomen.
I know I did.
So feel free.
And then allow your hands to rest by your side.
Notice how your body feels.
Notice how your hands especially feel.
Inhale to circle your arms up overhead.
Exhale,
Forward fold.
Bring your hands to the backs of your legs.
Inhale to halfway lift.
Hands are still in contact with the backs of your legs.
Your torso is parallel with the floor.
Reach your arms forward.
Let's see if I can not hit my plants.
Interlace your fingers together.
And place your hands.
Behind the back of your head,
Elbows are wide.
Bend your knees.
On your next inhale,
Stand up.
Straighten your knees.
Look up.
Arch back.
Come back up.
Release your hands by your side.
Inhale,
Circle your arms up overhead.
Exhale,
Forward fold.
Hands come to the backs of your legs.
Continue folding forward,
Allowing your hands to graze down the backs of your legs.
Bend your knees and place your hands onto the mat.
Come onto your hands and your knees.
And then take a seat at the center of your mat.
In a cross-legged position.
Bring your hands to the base of your skull.
So where your head and your neck meet.
Begin to massage right here.
Do you make small circles or you rub from side to side or up and down?
Maybe you combine all of those.
Just explore and find what feels good to you today.
Bring your hands to rest on your face.
Then bring your index fingers and your middle fingers right next to your nose.
So on either side of your nostrils.
And then massage there.
Release your hands to rest on your knees or thighs.
Bring your attention to your breath.
If it's comfortable to do so,
Extend the length of your exhale.
Bring your hands to your mat on either side of your hips.
Walk your fingertips out as far away from you as possible.
On your next exhale.
Bring your left ear.
To your left shoulder Bring your head up through center.
And over to the other side.
Bring your head up through center.
Walk your hands back in.
Rest them on your knees or thighs.
Feel the warmth of your hands.
On your legs.
Or maybe you feel the warmth of your legs against your hands.
Bring your right arm across your body and pull it in with your left arm.
And release.
Bring your left arm across your body.
And use your right arm or hand to pull your left arm in closer.
And release.
Bring both arms and hands in front of you at shoulder height.
Cross your right arm over your left.
Bend your elbows.
Give yourself a hug.
Fold forward.
Come up,
Switch the cross of your legs.
Switch the cross of your arms.
And fold forward.
Come up.
Release your arm.
Rest your hands on your knees or thighs.
Bring your hands to the mat.
And then lie back.
Reach your arms up.
Cross your right arm over your left.
Bend your elbows.
Reach your arms up,
Cross your left over your right,
And bend your elbows.
Reach your arms up.
And then place your hands on your lower abdomen.
Straighten one leg.
And then the other.
Rest here.
Reach your arms up overhead.
Give yourself a stretch.
And bend your knees and roll over to one side.
Press yourself up.
Take a seat.
Place one hand at the center of your chest.
And the other on your lower abdomen.
Bring the hand on your lower abdomen.
To the hand at the center of your chest.
Stacking one hand on top of the other.
Thank yourself for taking this time to move,
To breathe,
And to be still.
And I thank you for allowing me to guide you in this practice.
Be well,
And bye for now.
