Hi friends,
Welcome to this beautiful bed yoga class coming to you from Patu Castle in Negril,
Jamaica.
My name is Radiance and I will be your facilitator today and I'm honored to be here with you.
Before we begin,
I want to share this breathtaking view with you.
This is what I'm looking at.
Look at these beautiful blue waters and stunning cliffs.
As we move today,
Let this ocean remind you to soften and flow freely,
Just like the water.
You'll hear the waves throughout our practice to help ground you.
They'll be in the background.
I hope you enjoy it.
I've curated this space just for you.
Let's get started.
Hi friends,
Welcome to this bed yoga class in the beautiful island of Jamaica.
I am here to help you feel good about your mind and your body,
And it's a beautiful day to do so.
I love bed yoga because it provides an accessible option to doing some of these postures.
In a softer zone.
As you know,
Or maybe not,
I've had two ACL surgeries,
So I love to make sure that my knees are taken care of.
Bed yoga helps me to be able to have that ease of mind while also being fully supported.
I'm so excited to practice with you today.
And I hope that you are too.
Mind you,
You don't have to do this in a bed.
You can choose to do it on a mat or maybe even a day bed if that suits you.
Just make sure that you have an open heart and an open mind.
And we're going to go through some of the stretches and practices.
That has helped me heal my body.
Now,
When I think about this,
It's going to involve a lot of deep breathing as well as really deep stretching and feeling your body and allowing it to become more at ease with each exhale.
Are you excited?
Alright,
Let's get started.
Meeting me on your bed.
So we'll first get started on our hands and knees.
And let's just rock our hips side to side.
Just to get a little movement here.
Then we'll integrate our bath work with some cat cows.
So we'll do 10 cat cows.
And here we are.
So we'll come in a neutral position.
Relax your shoulders and your face.
Inhale,
Head up,
Chest up.
Exhale,
Pressing through your palms rounding your back,
Release.
That was one.
Nine more.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale.
Exhale.
Inhale,
We rise.
Exhale,
We release.
Inhale we rise.
Exhale,
Release.
Inhale,
Rise.
Exhale,
Release.
Inhale,
Rise.
Exhale release.
Inhale,
We rise friends.
Exhale,
We release.
Last one,
Best one.
Inhale,
Rise.
And exhale,
We release.
Beautiful.
Walking your hands back into a child's pose.
Rocking your hips side to side,
Allow your head to come down and relax.
This time I want you to reach with your right hand,
Bringing your head over towards the left and bending that left.
And then reach with the left.
Placing your ear on the bed,
Similar,
Bending the right.
Maybe you close your eyes,
So inhale.
And exhale.
One more inhale.
And exhale.
Beautiful.
Coming back into a child's pose.
Bringing yourself into an upward facing dog.
Take a deep breath in.
And then exhale Child's Pose.
We have five of these and that was one.
Inhale up.
Pressing your cheeks together,
Exhale down.
Child's pose.
Inhale,
Upward facing dog.
Exhale,
Child's Pose.
One more,
Last one,
Best one.
Inhale,
Upward facing dog friends.
Hold here.
Exhale,
Child's pose.
Beautiful.
Now taking your hips.
Let's roll over to the side and to our back.
I know this is what you couldn't wait for,
Right?
So I'm going to place my entire posterior body on the bed.
Ah,
Left hand on your heart.
Let's say right hand on your belly.
Let's take three big breaths.
Inhale.
And exhale.
Inhale.
And exhale.
You Last one,
Best one,
Deep breath in.
And exhale.
Beautiful.
Bringing that right knee into your chest.
Allow that right ankle to roll.
Left and right.
And then take that right leg and bring it over towards your left for a nice supine.
So we're going to gently place our left hand maybe on that knee.
Maybe that right hand goes out to the right.
Or a goal post and then take a look over your right shoulder maneuvering your shoulders here And let's just take three big breaths,
Inhaling in.
Four breaths out.
Deep breath in.
Full breath out one more deep inhale in and full breath out.
Beautiful.
Bringing that right knee back into your chest.
Let's straighten.
And then bend.
Straighten.
Bend maybe you hear my knees cracking straight in And this time,
As it's straight,
I want you to bring that right leg out to the right.
Maybe that left arm goes out to the left,
And maybe your gaze goes to the left.
You can support your foot.
Feel free to bend it open if that's a more accessible option to you.
Take a deep breath in.
Full breath out.
Inhaling in.
And out.
Beautiful.
Bringing that right knee back into your chest.
That left knee to greet it.
Clad and rock those ankles and gently rock side to side.
Let's do that on the opposite side.
So bringing that right leg out now,
Keeping that left knee in,
Take a deep breath in.
And out.
Beautiful.
Take that left knee.
We're going to bring it over the right.
For a nice supine twist,
Feel free to maneuver your shoulders or your hips.
Maybe that left arm comes out or even in a goal post.
Take a deep breath in,
Friends.
Full breath out.
Inhaling in.
Exhaling out.
One more deep breath in and full breath out.
Beautiful.
Bring that left knee back into your chest.
Bringing your hands on the back of your thighs.
Inhale,
Straighten.
Be gentle with your body.
Exhale,
Bend.
Inhale,
Straighten.
Exhale,
We bend.
One more,
Inhale,
Straighten friends.
And then here as a straight,
Or you can bend your knee,
Open that left leg out towards the left,
Maybe gently placing that left hand on your knee.
And then allowing yourself to breathe here three big breaths letting Your hips be nostrils.
Inhale.
And exhale.
Inhaling in exhaling out inhale in And exhale out.
Beautiful.
Bring that left leg back into your chest.
Your right to follow.
This time I want you to straighten both legs and then bend.
Straighten.
Bend.
One more street in.
And then this time exhale into a V.
Holding here,
Maybe your arms are on the inside of your calves.
Take a deep breath in.
And exhale.
Bending those knees,
Allowing your hands to come on the outside of your feet,
Or maybe even those ankles.
For a nice little happy baby.
Let's take a deep breath in.
Full breath out.
Gently start rocking side to side.
Beautiful.
Now bringing those feet together,
The soles of your feet together and bring those legs down.
Allowing yourself to possibly.
.
.
Give yourself a little bit more openness by pressing on those thighs.
Or if you want more of a restorative,
You can place pillows underneath.
But allow yourself to relax for this nice shavasana.
Maybe your hands are on your belly.
Or one on your heart.
But take a moment here to just simply listen to the ocean waves.
Take a final collective,
Inhaling in deep.
And then exhale,
Release.
Beautiful friends,
Closing those legs.
Coming over to the side that feels comfortable to you.
In a nice fetal position.
Take a deep breath in here.
And exhale,
We release.
Being your way back up.
Maybe you're sitting in a nice little easy pose.
Is becoming situated.
And allow yourself to just be at ease.
Bring your hands at your heart.
What a beautiful day it is to take care of ourselves and nurture ourselves.
By bringing beautiful options,
Knowing that every season is different and we can greet it with the tools.
That we need.
I'm so proud of you today.
Make sure to breathe on purpose.
And be on purpose.
Be well.
Let's take a collective deep breath in.
And full breath out.
Bring our hands at our third eye.
Our seed of intuition.
Let's take one more deep breath in.
And full breath out.
Beautiful.
The radiance in me simply reflects the radiance in you.
Ashe.
