This restorative sequence is your invitation to unwind, reconnect, and return to your body in the most nourishing, feminine way. This practice blends gentle restorative yoga with slow, fluid, sensual movement to help you release tension, awaken your senses, and cultivate a deeper relationship with yourself.
Meet your Teacher
Canada
Transcript
Okay, Hello beautiful. So today we are doing. . . Or we are doing non-doing. We are doing a very feminine style of yoga practice, Which is restorative, Sensual, I call it psychosomatic. Meaning it's all about just being in the body and let the body move you. Let your body tell you what it needs. What we need for this practice is some kind of nice pillow. And yoga block might help us as well because there are going to be some gentle poses here as well but the main focus is on what your body is telling you. And uh the restorative yoga It's a beautiful practice to connect with the feminine because we cannot get into our juicy feminine energies from the state of tension contraction Drive. Achievement, Stress, That all have, Of course, Place in our lives, Right? Often those are beautiful energies to engage with but they're associated with more yang forces it's more masculine energy and the purpose of this practice and also a big part of this whole inner alchemy journey is to really establish the connection with a sensual flow and with a feminine energy and the best way to do it is to allow yourself to deeply relax Deeply rest and listen to your body. So let's start! We are going to start just taking this pillow and bringing it under your shoulder blade So it's going to be like a supported fish pose in yoga. Right so it's right under your shoulders so your neck is going a bit off the pillow and you're going to allow your arms relax to the side and you can gently rock the head side to side Bring your legs slightly apart. Gently wiggle fingers and toes And let's reconnect with the circular breath that we did in some other practices. So breathing through the mouth and like sighing. And as you exhale it's a bit of like fog in the mirror Notice how your belly is moving. Is it rising up on the inhale? Softening on the exhale maybe for a moment just bring your hands on your belly and really feel it inhaling it's rising gently Exhaling and softening, Dropping inwards. Bring arms to the sides again so you can really feel your chest your heart your shoulders opening And relax completely. Continue with circular breath if it feels comfortable if not just a nice long deep breath through the nose will be also nice you can try to inhale through the nose Exhale through the mouth. If you feel like you have some extra extra to let go So those are different focuses, Right? If it's through the nose, It's more inward focus. If it's inhale through the nose, Exhale through the mouth, It's more the letting go of tension. Inhaling through the mouth and exhaling through the mouth, It's more of that kind of essential style of breath, Very aliveness. So whatever feels comfortable for you today. The most yin probably would be inhale through the nose exhale through the mouth so letting go type of breath just stay here notice what's happening Start slowly scanning your body. Start with your forehead. Observing noticing if there is any tension and bringing your attention to your jaw notice if you hold tension there often if there is some suppressed anger that can manifested some jaw tension. You can gently move it side to side, Open your mouth. Oh, Your cheeks. Make funny faces. Stick the tan out. Make a lion sound and relax ah gently roll your head side to side massaging the skull Allow it to roll to your left and bring your chin slightly up so you feel a gentle stretch in the front of your neck. Let's take several deep breaths here. Exhaling through the mouth roll to the other side And again, Bring your chin slightly up so you're stretching the front of the neck muscle. And slowly coming back to the center bring the arms above the head feet together and start wiggling a little bit in whatever way feels good. Bring attention completely to your body. As you're breathing deeply just notice if there is any stuck energy any stiffness and just with those micro movements bring the energy there wiggle your toes and maybe roll your lower back so let's bring feet closer to the hips Spread the toes and bring the tailbone just a little bit off the ground and then bring it back down. Let's do it several times. And down. Slightly activating a deep core that very gentle movement becoming aware of our hips what's happening there and at the same time our ribcage is relaxing on this nice soft pillow with the gentle stretch through the shoulders and the heart center Beautiful and I'll just throw a little bit to one side And we're gonna. . . Remove the pillow. And we're actually gonna bring this pillow under the tailbone, Under your head. Nice bring your feet a little bit wider i'm gonna slowly move the knees so one knee in another knee out very gentle movement Noticing if there is any stiffness there, Breathing deeply, Inhaling through the nose, Exhaling through the mouth. Back to the center bring your feet hip width apart and now you can just roll the tailbone up a bit and bring it down without really lifting the hips off the ground this is a very very gentle start And now imagine there is a clock under the hips wall, Right? And we're gonna circle it. So that sacrum area the tailbone and under again that's like a circle and we're gonna go one hour by hour so from the 12 o'clock to 1 to 2 and all the way around back to 12. So we're circling clockwise filling each hour, Touching the pillow. One by one and then switch direction this will release the tension from your hips and from your lower back it will realign Good, And now come back to the center and just bring the legs up. So then just lift it slightly. The hips. It's almost like shoulder stance, But a supported shoulder stance. By the way, If you want to make it a little higher, This is just an option. You can bring also a yoga block under the hips under that flat area of your sacrum and then bring the legs up and you can stay here You can lower the feet. Again, Just enjoying the. . . Nice massage on your sacrum or you can lift it up one by one. Or both. Okay, So if you haven't tried the block yet, If you have a block, Try it now. It actually feels really nice to have that supportive yoga block under your sacrum. And it's really good for our energy. So the supported shoulder stand is very good for our thyroid gland, For our thymus gland. So we are recharging a hormonal system, Bringing the hormones into harmony. Enjoy! Softening your lower lower belly if it's too hard to keep your legs straight you can always bend the knees make sure it's really comfortable inhale through the nose exhale through the mouth And from this position keep one knee in and extend your other leg. So this is a very very delicious hip flexor stretch. Oh, We hold so much in those ellipsoz muscles. And that's a very supported comfortable stretch. So we can hold it here actually for a while if you wish. Together let's stay here for about five deep breaths inhaling into the nose exhaling through the mouth Now bring your other knee in, Hold it in and extend your other leg. So extend your right leg, Left knee up. Stretching hip flexors on the other side. What a beautiful gentle stretch. It really releases the tension from the lower back because the hip flexors attach to the spine to the lower spine and to the hip this position also massaging here your ovaries So it's beneficial on many levels. Exhale through the mouth Let's bring both knees up. Little circles here by the way here we can now remove Remove the yoga block. And just keep the pillow. And let's circle the hips. You can even remove the pillow if you wish. Gentle circles, Exhaling through the mouth. So each direction notice what's happening in your body and also if there are any emotions coming up Beautiful. Now land your feet and remove the pillow now as well. All right so feet hip width apart and we're gonna do a full spinal roll up on the inhale and down on the exhale Feel each vertebra connecting to the ground. Exhaling down. Now let's hold it up. Keep breathing deeply and just explore. I want you to move your hips. Just waving maybe circling Maybe doing a figure eight with them. And slowly roll the spine down bring the soles of your feet together and allow your knees to open to the side bring your hands here again creating that womb palace index tips index fingers tip connected thumbs connected thumbs go into your belly button and then it creates this heart shape around your womb and we're breathing deeply into it Now as an option you can support your knees with the pillow and the block So ideally they're the same height or you can grab of course two pillows or two blocks. And let it rest here breathing deeply into your womb exhaling through the mouth focusing on the heart if you're feeling any emotions feel into them feel them in the body and allow them to shift closer to the heart center. Beautiful. Bring your knees up on the exhale. Open on the inhale as did several times. Exhale, Close. Inhale, Open. Beautiful. Now bring the arms to the sides. And we're going to do a bit of a fish pose here coming up on the top of the head if it feels good. Massaging the skull. And we're going to do a goddess rise here into the seated posture. Let's sit here with the legs wide. Leaning back Relaxing your shoulders, Relaxing your neck. Great. And let's go side to side like in a mermaid posture. Again, Staying connected to the deep breath, Inhaling through the nose, Exhaling through the mouth. Noticing how your body is feeling if there is like a micro movement that you want to add maybe gentle head shake Maybe moving your face, Your mouth. Maybe rolling your shoulders okay let's go all the way to one side and we're gonna twist very gently looking over the shoulder now we're gonna walk kind of over your shin bone and let's do a bit of chest circles here Very explorative. Maybe going all the way down and coming up. You can also come up on the tips of the fingers. Chest down and waving up. Melting chest down wearing up And we're gonna go to the other side. We can even shift several times again. Gentle movement like floating in the water going to the other side into a nice stretch looking over the shoulder Stay connected to the breath, Letting your hair back. Exhaling through the mouth shift your weight over your shin here fingertips down and exploring here circling the chest Neck relax. Let's do a wave. Inhale, Down, Chest lead, Exhale, Rounding. Inhale, Down, Exhale. Beautiful. And from here, Let's just slide. On my knees and hands can make sure you're comfortable and we just explore here as well just circling the spine in whatever way it feels comfortable Letting your neck relax. Bringing attention again to any emotions that up coming up or Flow in. Or any stuckness, Any. . . Stagnation in the body just be aware of it breathe into it inhaling through the nose exhaling through the mouth Circle just here. And now hips stay up and we're gonna walk the arms as far as we can and just completely relax here. Opening your height center. This is a very restorative posture feel free to stay here as long as you wish and allow some micro movements Stay connected to the deep breath. Beautiful. Now from here we're going to take one arm through. I'm going to go across here. Another restorative posture exhaling through the mouth slowly coming out gonna go to the other side so take your arms through slowly coming up to the center and what i want you to know and you just keep flowing with this practice as long as you wish is to based on this deep breath exhaling through the mouth exhaling through the nose Micro movements and staying connected with the body and with the emotions. And also doing those moves we did, Allow yourself to explore a bit more. So really follow what your body is telling you to do. So let's just flow with it. Without thinking let it guide you Make sure everything feels good, Delicious. Just keep flowing with it. This is the rest of your practice for today. Of the essential restorative yoga. This deep psychosomatic work feeling and breathing flowing At some point you might arrive on the way on your belly. You can extend one arm If you left arm extended, Bend your right knee and reach across. Enjoy another delicious stretch. But this is just an option. Again, At this point I want you just to flow with what your body is telling you. If you're doing it with me, Right arm out, Bend your left leg, Reach across. This feels so nice opening the heart center Come back to the valley. Feel free to keep flowing with it or finish it with me now in the child pose so it's just on your knees Walk your arms forward and relax all the way down. Feel free to stay here as long as you wish Softening, Relaxing, Receiving. Feeling the flow of your energy through your entire body. Notice how your hips and lower back, The ribs, The chest the shoulder and the neck and even the skull and your jaw feel differently. Keep softening and relaxing into this deep breath. Ah. Well, Thank you beautiful for joining me. And keep coming back to this practice whenever you need that extra relaxation, Rejuvenation. When you feel it's hard for some reason to connect to the juicy, Passionate, Feminine energies, That's the way to do it. First, We need to deeply relax and listen to the body and go with what it tells you to do. And move and process the energies, Emotions. There are any thickness and toughness and then we can really feel that aliveness again
