Relax And Heal Stress With Some Soothing Yoga

Namaste everyone,

I am Apinya.

I come back with a practice that helps you to melt down your anxiety,

Worry,

Concern about anything in life.

We need to reset our body,

Our mind regularly.

The calm and the peaceful sensation in the body is the health you need to keep you healthy as long as possible,

Away from illness in life.

So come to the practice today with two blankets and a strap,

And let's meet me on the mat.

Start by lying down to your back,

Please.

Back touch the floor,

Lengthen your arms and your legs away from one another,

Interlate your fingers,

Placing your palms away from you,

Take a deep breath in,

Exhale,

Length out through the arms,

Length out through your legs,

And rock your hips side to side.

Take a deep breath in,

Stop rocking your hips,

And exhale,

Length out through the arms and legs,

And then rock your hips right there.

Stop rocking the hips,

Inhale,

Deep breath,

Exhale,

Length out through the arms and legs,

And rock your hips side to side.

Keep your jaw relaxed.

Stop rocking the hips,

Open your arms out like wing palms facing up,

Let's circle your ankles toward one another five times,

Please,

Here we go,

1,

2,

3,

4,

5,

Change direction,

1,

2,

3,

4,

5,

Bring the arms and the legs up toward the sky,

Check your wrists and ankles,

Check your forearms and your calf muscles,

Let it go,

Exhale,

Hug your knees together toward your chest,

And then inhale,

Open your knees apart,

Circle them away,

Let them meet and bring them together back toward the chest,

Exhale,

And then you can bring your arms out like wing palms facing up,

Let's do four more here,

1,

2,

3,

4,

Change direction please,

We'll do five together,

1,

2,

3,

4,

5,

And then happy baby,

Hold the feet with the hands,

Knees wider than your trunk,

Rock your hips side to side,

Massage your back,

Breath is deep and full,

And then stop rocking,

Come back center,

Hug your knees together toward your chest,

Arms out like wing palms facing up once again,

And drop your knees side to side,

As you are doing that,

Make sure that your hips are extended away from your trunk,

Then when your knees go to the right,

Roll with them,

Bring yourself up onto your hands and knees,

And let's grab a couple blankets please,

So you are going to fold the blanket in this shape,

Both of them,

Okay,

So you have a blanket right here,

Look kind of square,

And then you do half,

And then another half,

After that,

Go back down sideways to the floor,

You and facing me first,

Put one of the blankets between your thighs,

Hug it,

And this blanket go support your lower back,

Okay,

And you then start to turn your body open and bring your arms out like wing palms facing up,

Your lower back should be held by the blanket behind you,

Keep adjusting until you find that right spot for your body,

Feel that your lower back is supported,

Your legs are also kind of hug on something,

You can look up or maybe look all the way to the right,

With your eyes closed,

And then we are going to just stay right here for about one to two minutes,

Exhale,

Let it go,

Deep breath in,

Your inner body expands,

And exhale soften,

May your focus be with your present moment,

Acknowledge of what is happening right here,

Right now,

With no judgment,

You allow it to be as it is,

Choose to hold the space for yourself lovingly and respectfully,

Shoulders,

Arms,

Let it go,

Let your body sink deep into the floor,

Into the support,

You no need to hold on to things right now,

Now next inhalation,

Maybe look gradually back up towards the ceiling,

You know,

Move away from the blanket behind your back,

Take it out from your back and you can bring your back down towards the floor,

And start to shift yourself to the other side,

Your legs go to the right,

Grab the blanket,

Place it right in that lower back,

Turn yourself open,

Find that right spot for your lower back,

You just feel like somebody hold you with love,

And you trust that person fully,

And you just let go,

Finally,

You can let go,

No more proof about who you are,

How good you are,

You don't have to try so hard to be the perfect person,

Let it go,

Allow the expectation of others melt away from your system,

And the only thing left is just you with yourself,

And relax from head to toe,

No more hidden agenda,

Within the space of your soul,

Connect with yourself,

Beyond the definition you create,

Beyond the definition that other people create,

Carefully start rolling away from the blanket to your right side,

When you lift off from the blanket,

Use your left hand,

Move it away from your back,

And you can lie down,

Your back completely toward the floor,

And when that happens,

Also take the blanket off between your thighs,

You're facing the ceiling,

Feet are apart,

Knees are together,

Left hand to your heart,

Right hand to your belly,

A couple of breaths right here,

Just observe,

Be in tune with what it is,

Then carefully heel toe your feet together,

Now hopefully your blanket is kind of right at your arm reach,

Then start to open your knees apart,

And put the blanket right on the outsides of your knees,

The more you bring it closer to your thigh,

The more lift you're going to have,

So you're in a supported supta baddha konasana,

How much support do you need,

That will depend on your body,

Okay,

Have it in the spirit that it feels right,

And have both of your hands on your belly,

And breathe,

Have you ever heard the word gut feeling,

Your intuition is actually like right here,

Allow your belly to relax,

When you exhale come to feel,

And your belly just kind of sink in,

Let it move with your breath freely,

Do you have any tension in your belly,

The next exhale,

And you let it go,

And feel the downward movement of your belly even deeper,

And carefully bring your knees up,

And together,

So you have to heel to your feet out a little bit,

Move the blanket kind of away from your knees,

By your side palm facing up,

Exhale,

Start to drop your knees side to side,

Now before you do that,

Make sure your feet are hip distance apart,

Just drop your knees side to side,

Next time when your knees go to the right,

Let it go there,

Pay attention on your left knee,

Aim your left knee away from your trunk and toward the floor,

If you feel like you want more,

Lift your right leg,

Place it on the lateral sides of your left leg,

And guide your left knee away and down toward the floor,

Let your back arches freely at first,

So your leg can go as deep as possible without you feel pain,

And after that,

When your legs are where it's supposed to be,

Then exhale,

Use a breath to soften your ribs downward toward the floor,

And you start to look toward your left shoulder,

Breathe,

Let the body goes down toward the earth,

Deep breath in and out through your nose,

Three more breaths,

Nice and deep,

Three,

If your right leg,

If your right foot is on your left leg,

Let it come away from it first,

Then inhale,

Knees go up,

Exhale,

Drop your knees to the left,

Now focus on your right leg,

Point your right knees away,

Arching your back as much as you have to,

Maybe your left foot is helping,

Take the leg as far deep and away without pain,

Shoulder blades kind of together on your back,

But on the floor behind you,

And then exhale,

Let the gravity help,

Look toward your right shoulder,

Come back from that busy mind,

Want to take you elsewhere,

Come to your breath,

Another deep two breaths,

Please,

Let the breath travel into every corner of your body,

Last breath,

Deep inhale,

And carefully,

Maybe your left foot come away from your right leg first,

And inhale,

Bring your knees up center,

Your feet are hip distance,

Your knees come toward one another,

Left hand on your heart,

Right hand on your belly,

Keep your elbows on the earth,

Be present,

Feel the spaciousness within you,

No story,

No worry,

Take your focus away from this moment right now,

Carefully,

Bring your knees toward your chest,

Rock gently side to side,

Turn,

Roll onto the right,

Turn slowly toward your belly,

This time you are going to need a strap,

Okay,

Grab a strap,

Okay,

So you're going to hold the end of the strap with one hand,

Let's do the right side first,

So your left forearm is parallel toward your chest,

Right,

And then you push the floor away,

Turn your body open to the right,

Bend your right knee,

Put the strap right at the ball of the foot,

And then bring your belly back toward the floor,

Okay,

And start to walk in your strap,

Closer,

Closer to you,

So you feel that your right foot now kind of touch your hip,

Gently,

You see that,

And then you can rest your forehead onto your left forearms,

Put your right knees away from you,

And we stay right here,

Breathe,

Let your body go,

Feel that your worries,

Your concerns melt away,

With your exhale,

Three more deep breaths,

Three,

Then you let go of the strap with your hands,

Just bring your right foot down toward the floor,

Move the strap away from your right foot,

Stab your hands,

Rest your forehead on them,

Bend your knees,

Feet go up toward the sky,

And start to windshield wiper,

Your feet left to right,

Then come to stop,

Do the other side please,

Yeah,

Right forearms this time,

Parallel toward your chest,

Right leg straight,

Push into your right forearm,

Turn your body open to the left slightly,

Left knee to the floor,

Foot go up,

Get the foot in between the strap,

Turn your belly back down toward the floor,

Now your chest go down,

And you kind of walk your hand up the strap,

As far as you feel comfortable,

So the foot's gonna come as close to the hip the best it can,

Mean to your bum,

And then bring your right forearms back to parallel toward the chest,

And then rest your forehead on it,

Stay right here,

Five deep breaths,

Exhale,

Let it go,

Feel free to adjust your body as things shift and transform,

And honor the signal in your body,

Three more breaths,

Three,

And then you just let go of the strap with the hands,

And bring carefully your right foot on the floor,

And then bring your feet up toward the sky,

Stack the hands,

Forehead rest on them,

Windshield wiper your feet again,

Side to side,

And then carefully bring your legs back down toward the earth,

Hand on either sides of your chest,

Come up onto your hands and knees,

Look around and see where your straps is at first,

If it's still kind of snuggled with your legs,

Take it out,

Move it away to the side,

And then you come into your hands and knees,

Your hands underneath the shoulders,

Knee hip distance apart,

It can be a tad wider,

No problem,

Remember that you can have a fist facing one another,

Or have the flat hand with the palm facing the floor,

After that you are going to make a spinal circulation,

Let's go to the left first,

And when you do five more after that,

Move one,

Make your jaw,

Two,

Three,

Four,

Five,

Chin to the other side please,

Keep your jaw relaxed,

Keep your focus with the movement and breath,

And four more please,

One,

Three,

Four,

Come back center,

Inhale cow pose,

Arch your back,

You kind of look forward and up and tailbone go back and up,

Exhale cat pose,

Look down,

Tailbone down,

Back go up toward the sky,

But slowly you take yourself down toward your heels,

Child's pose,

Inhale go through your cat pose,

Arch at the end,

Cow pose,

Exhale create your cat pose and gradually move back,

Exhale at the end,

Sit down,

Child's pose,

Five more,

Move as if like the air is denser,

Imagine maybe your body moves through water,

It's resisting you,

So it helps you to slow down and really feel every little bit of the movement,

Last two right here,

And you rest in child's pose with your arms extend alongside the ears,

Or you can bend at the elbow,

Maybe the palm touch,

Or you bring your arms up toward the sky,

Hands in prayer,

Or maybe even touch your back,

Okay,

If the floor seems so far,

Grab a block,

Put your forehead on it and rest,

Also if you feel like you cannot sit on your heels,

Right,

You can grab a blanket,

Put it on top of the heel and you can sit on it instead,

Last two breaths,

Let go,

Let it go,

Exhale,

Let the shape of the pose remind you to show up humbly to your own beauty,

To your own strength and weakness,

And to your own unique self,

You are extraordinary beauty,

Unlike others,

You are not here to act,

To talk,

To think like others,

But you are here to seek and understand your own purpose,

Your own way of living,

Your own happiness,

And within that,

It's threat with this connection to others as one,

The balance,

Take care everybody,

See you next time,

Namaste.