Gentle Yoga For Peace And Ease

00:30

00:30

Gentle Yoga For Peace And Ease

Rated

5

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

2

This gentle movement sequence was designed to alleviate anxiety and tension and was originally written and produced for patients suffering from chronic illness, including late stage cancer. Slow, repetitive, accessible movements focus on spinal mobility, fascia alignment, and relaxation of the pelvis and shoulders. This sequence is an ideal preparatory practice for bedtime or a great way to introduce movement after being stationary for longer periods of time. Music (licensed) by Mark Kelso, Muddy Angel Music Studios

Yoga Relaxation Anxiety Relief Chronic Illness Cancer Spinal Mobility Bedtime Body Scan Stretching Child Pose Visualization Root Visualization Tree Visualization

Meet your Teacher

Sarasota, FL, USA

Meet your Teacher

Sarasota, FL, USA

Transcript

Lie down on your back, Let your body settle into stillness and your eyes softly close. Feel your natural breath gently flowing through you and let your body grow heavier with each breath. Let your thoughts and feelings slow down and settle as you focus on your breath. Notice the natural rhythm of your breath. Begin to lengthen and deepen the inhalation. Soften and slow the exhalation. Invite the breath to fill the belly, The ribs, And the upper chest on the inhalation. Slowly pouring breath out from the upper chest, Ribs, And belly on the exhalation. Continue breathing in to the belly, Ribs, And upper chest. Breathing out, Upper chest, Ribs, Belly. Breathing in, Breathing out. Now release any effort in guiding the breath and allow your natural breath to return. Take a moment to do a silent check-in with yourself and notice how you feel. Now, Breathe into your belly and imagine breath reaching out to the hands and feet. On your next inhale, Stretch out your fingers and toes. On the exhale, Relax the fingers and toes and notice spaces in the hands and the feet. On the next inhale, Sweep your arms overhead and give yourself a soft stretch through the whole body. On the exhale, Keep the arms overhead and relax the body. Breathing in, Bend your right knee. Bring your knee in towards your chest. As you exhale, Bring your hands to the back of your right thigh, Pulling the thigh into the belly. Keep the right knee in towards the chest and release your hands from your leg. As you inhale, Slide your left arm out in T position and bring your right hand on top of the right knee. As you exhale, Let the bent leg, Supported by the right hand, Come out to the right side of the body. Inhale, Bring the knee back to the center line of the body and place your left hand on the knee, Your right arm now out in T position. Exhale, Guiding the right knee across the body to the left, Creating a soft twist and stretch along the right side of the body. Inhale, Bringing the right knee back to center, And on the exhale, Extend the right foot towards the ceiling, Straightening your leg without too much strain. If your hamstring feels tight, Keep a bend in the knee. Bring your hands to the back of the right thigh, And on the next exhale, Gently pull your extended right leg towards the crown of your head, Giving a stretch along the back of the leg, Without strain. Inhale, The leg back up towards the ceiling, And on the exhale, Release your hands. Bring your arms overhead once more, And the right leg back down to the floor. Take a big breath in through your nose, And exhale out through the mouth with a sigh, Releasing all of your muscles into the floor on the exhale. Now breathe in and bend your left knee. As you exhale, Bring your hands to the back of your left thigh, Pulling the thigh in towards the belly. Breathe in, Release your hands from your leg, Sliding your right arm out in T position, Bringing your left hand on top of the left knee. As you exhale, Let the bent left leg, Supported by the left hand, Come out to the left side of the body. Inhale, Bring the knee back to the center line of the body, And place your right hand on the knee as your left arm comes out in T position. Exhale, Guiding the left knee across the body to the right, Creating a soft twist and stretch along the left side of the body. Inhale, Lifting the knee back to center, And on the exhale, Extend the foot towards the ceiling, Straightening your leg without too much strain. If your hamstring is tight, Bend the knee. Bring your hands to the back of the left thigh, And on the next exhale, Gently pull your extended left leg toward the crown of your head, Giving a stretch along the back of the leg. Inhale the leg back up towards the ceiling, And on the exhale, Release your hands, Bringing your arms overhead once more and the leg back down to the floor. Take a big breath in through your nose, And exhale out through the mouth with a sigh, Releasing all of your muscles into the floor on the exhale. We'll repeat this sequence one more time. Inhaling, Bend your right knee, Bring it in towards the chest. With your hands behind your right thigh, Press the thigh into the belly as you breathe out. Inhale, Bringing the left arm out in T-position, The right hand on top of the right knee. Exhale the knee out to the right side. Inhale the knee back to center, And on the exhale, Bring the left hand to the knee, Right arm out in T-position, And bring the right knee across the body to the left, Stretching through the right side of the body. Inhale the leg back to center, Extend the leg to the ceiling, Bring your hands behind the extended leg, And on the next exhale, Pull the leg towards the crown of the head. Inhale the leg back to the center line of the body, And as you exhale, Bring the leg and the arms back down to the floor. Inhale, Bending the left knee, Bring it in towards the chest. Bring your hands to the back of the left thigh, And gently press the thigh into the belly. Inhale the right arm out to T-position, And bring the left hand on top of the left knee. Exhale the knee out to the side. Inhale the knee back to center, And on the exhale, Bring the right hand on the knee, Left arm out in T-position, Bringing the knee across the body to the right, Lengthening and stretching through the left side of the body in a soft twist. Inhale the leg back to center, Exhale, Extend the leg to the ceiling, Bring your hands behind the extended leg, Exhale, Gently pulling the leg towards the crown of the head. Inhale, Bringing the leg back to center, And as you exhale, Return the leg and the arms to the floor. Bring your arms overhead and give yourself one more full body stretch, Lengthening through the torso, Feel the front and back of the body grow longer. Take a deep breath in through your nose, And breathe it out through your mouth, Saying, Ah, As you slide your arms down along your sides. Now roll to your right side, And slowly, Using your hands and arms for support, Lift your torso off the floor and come onto your hands and knees in table position. Position your hands under your shoulders and align your knees with your hips. Let your belly hang down, Your tailbone lifting up towards the ceiling, The crown of your head lifting upwards. Inhale, Expanding the front ribs with breath. On the exhale, Arch your spine to the ceiling like a cat, Tucking your tailbone and tucking your chin, Letting your head hang down towards the floor. Feel all the parts of your spine expand. And then inhale, Lift the tailbone, Drop the belly, Lift the shoulders back and up, And feel opening through the front of your body. As you exhale, Once more arch like a cat, Tucking the tailbone and chin, Lowering the crown of the head and stretching up through the spine. Inhaling, Drop the belly down, Roll the shoulders and the tailbone up. Exhaling, Press the spine to the ceiling, Tucking the tailbone, Rounding the shoulders down. One more time, Inhale through the front of the body, Sink the belly to the floor, Roll the shoulders back, Tailbone up. And then exhale to a neutral spine. Allow your spine to return to its natural shape. Take a full breath in and on the exhale, Walk your hands out in front of you, Stretching the arms out. As you inhale, Press the fingers into the floor, Bringing the head in line with the upper arms if possible, And sinking the front ribs towards the floor. Keep your hips aligned with your knees and stretch out through your spine, Reaching your forehead and front ribs forward and towards the floor. Feel the sides of your body grow longer with each breath in. With each exhale, Notice spaces in the ribs, In the armpits, And along the sides of the body. Breathe in and feel your body expand and lengthen. Breathe out, Feel it spacious and soft. Now press into your fingertips and squeeze your belly in towards your spine and up towards your ribs as you come back into table. Now find a comfortable seat. Soften your gaze or close your eyes. Sway your upper body from side to side like seaweed. Let your hips settle into the floor and allow the torso to float softly forward and back or side to side. Stretching and lengthening through the side body as you sway your upper body from side to side. And gradually bring your torso to stillness, Sinking down through your hips, Lengthen through your spine, And once more become aware of your breath. Breathing in, Draw your breath down through the center of your body as if growing roots into the earth. On the exhale, Let the breath move up the length of the spine like a tree growing up towards the sky. Breathing in, Feel your roots grow down into the earth. Breathing out, Lifting up towards the sky. Continue to take several more breaths this way and feel yourself as the connection between earth and sky. Now allow your natural breath to return. Feel the inhalation and the exhalation moving in and out of your body without any effort. And when you're ready, Slowly open your eyes, Feeling balanced, Whole, And content. Thank you.