There.
Welcome in this relaxing space.
My name is Maria and today I'd like to guide you through a gentle,
Very grounding and restful yoga practice.
To unwind after your day.
To breathe deeper and prepare for a peaceful sleep.
So hopefully you'll be able to let go of any tension,
Any heaviness of the day.
And truly relax.
You deserve it so much,
My dear.
For this practice you can prepare some nice blanket a pillow,
A big pillow if you have one or a bolster,
Anything that you want that will help you with some more support and coziness and softness in this practice.
So we're just going to start with some breaths in this seated position Just a few seconds here to connect with the breath.
Take a moment to notice your body to notice the length of your spine.
And let's arrive with three soft cleansing breaths.
Inhale for longer.
Exhale.
Do more like this,
Inhale fully.
Exhale release.
Just one more like that.
Beautiful,
Nice and soft.
You don't need to hold all that tension within.
You can just let it go.
It's okay.
And now inhale,
Stretch arms all the way up.
And we start with our side stretches a few times.
Inhale,
Send out.
Exhale,
Deep side stretch inhale,
Center,
Lift Exhale,
All the way up.
Coming back to Santa.
Oh,
Penandery.
And one more time like that.
Just lengthening,
Opening,
Try to really open through the chest instead of just closing.
The body,
Keep reaching,
Keep opening.
And the last one on the other side.
Come back all the way up and this time we're going to bring the knees just in front of you so grounding through your feet Just going to turn around.
Grounding through the feet,
Hands underneath the knees or on top and just take a few moments to feel your neck and head.
So just a few gentle movements,
Maybe just side to side or like a half circle.
May be all around.
Wherever you feel a bit more tension,
Maybe just stay there for longer Then after these few movements just keep the chin close to chest.
Maybe just slide the head side to side.
Right and left and then inhale we lift,
We reach the arms all the way up exhale and gentle twist behind your right shoulder so just stay in the center when you lengthen on the inhale and on the exhale just deepen that twist open more to the back Inhale coming back in.
Exhale over side,
Left hand behind you twist behind the left shoulder One deep breath in.
And one full breath out.
And then calming back.
Lovely,
This time we're going to stretch the legs in front of you.
Feel your toes,
Point and flex and now if you have that pillow or some folded blanket,
We can place it either underneath the knees or underneath your glutes as well.
Okay,
So choosing your option.
And then inhale,
Lift the arms all the way up Exhale,
We're going to release to our forward fold.
Pashti Mottanasam.
So just stay here,
Maybe you want to enter first for a few nice,
Waves of the spine,
So inhale longer and then exhale,
Open the elbows and dive down Maybe just going straight to our forward fold.
Release the whole back.
So if you don't have anything underneath your knees,
That's perfectly fine.
You can keep the knees slightly bent.
We want to make this practice really restful and soft instead of pushing and forcing so we want to really soothe the nervous system Allow the body to switch into more parasympathetic state.
Before sleep.
Let's take four deep breaths here.
Every exhale,
Just releasing more closer and closer to the ground.
And then very slowly we're just going to start lifting maybe walking your hands up through your legs like on a ladder and then bring hands behind you.
Join the top.
And unbend the knee.
Release the pillow to the side We're going to open the knees pretty wide,
Join the feet together like a butterfly hands pressing behind and if you want we can open,
We can lift those hips off the mat Otherwise just stay there and just open the chest.
So let's just lift here open through the front and release all the way down.
Lovely and from here we're just going to go on hands and knees grounding through the hands,
Through your toes and the knees and some nice circles with the pelvis all around starting to feel that space.
To create that space around you Lullaby.
Around your hips.
And then to the other side any clicking of the head.
Is also pretty natural so don't worry about this accepting your body as it is And then just a few rounds of a cut and cow with that visualization of light.
So on the inhale the light energy is going all the way upwards your spine through the top of your head And order axes as you round.
This golden light energy is going all the way down through your spine,
Downwards to your pelvis.
Let's just do 4 rounds like this.
Feeling.
That light moving through with your breath and with the movement.
And on the last exhale as your back stays rounded,
Stay there.
Press the hands,
Feel that space between the vertebrae even in your neck.
Stay just one breath in.
And then a full breath out.
Coming to your neutral spine.
And this time we're going to extend the right leg to the back.
Bring the left leg out to the side.
So right leg straight Left knee bent.
Stretch the right arm over to the side,
Nice and long open then we're going to bend that knee and just bring that right arm in front,
Reaching as far as you can.
3 times like this going through,
Walking your left hand forward press and open,
You can look down or look to the back.
And then behind the knee.
The foot is pressing down as we reach.
Beautiful,
Just moving through,
Feeling your leg a little bit feeling the hips as well as the side body.
And then on the last one,
We're just going to stay there,
Extend,
Open.
And then bring the hand down.
Turning.
The knees down and we're just going to lift to downward dog.
Just for two breaths here,
So feeling into the back of your legs.
And then release.
Let's do the other side,
I'm just going to turn around so this time left leg goes to the back,
Turn your right foot outward Turn your body so you land onto your right hand.
And then inhale,
We reach the left arm,
Beautiful long line through whole body,
And then we bend the left knee,
Slide this right hand through,
Reaching the left arm forward.
Three more times like that.
Inhale,
We open.
Exhale,
Reach.
Really nice and deep stretch for the hips.
And on the last one.
Next time let's stay there,
Extend,
Open you not to spay.
And then slowly come back turning to the center ground above of your knee And this time we're going to release to a child's pose.
So again a pillow is nice.
A blank head.
Anything you need,
Wide with your legs.
Inhale,
Lengthen.
And exhale.
We landing down.
Onto the pillow or just onto the mat.
Keeping that support and feeling the support of the earth.
Maybe you want to slide and move your hips side to side.
There is nothing you have to do right now,
And even if your mind is telling you that you haven't done enough today,
Just let it be there.
Know within that you are doing your best.
And also know that Life is not all about doing and forcing.
And always working and achieving.
You are allowed to rest.
To take time for yourself,
To simply enjoy life.
To simply be.
Just take 3 more breaths here.
After your next exhale very slowly slide the hands closer to you Lift yourself up,
Maybe open the chest slightly.
And we're going to move through on our back.
Okay,
So just keep the pillow or the blanket close.
Slowly release to lie down on the back and we're just going to start with bringing the knees in,
Keeping the knees separate each hand supporting each knee.
Then let's just create some nice and open circles.
So nourishing for your lower back and then change direction to the other side and this time keeping hands underneath your legs,
Let's stretch them all the way up to the sky If you have a wall next to you,
Feel free to lean them onto the wall.
You can keep the knees slightly bent You don't have to engage super hard and press all the way off.
They can be slightly bent.
Keeping the legs separate and jaws brief.
Slightly pressing your lower back down to the earth.
After the next exhale just lower the left foot down,
Both hands underneath your right leg,
Just a little bit more support.
Stay there.
This shape is really great for the legs.
Release any heaviness of the leg.
Add some more circulation there.
And let's grab.
The ankle from the outside,
Either the calf,
The ankle.
Or the outside of your foot to a half happy baby.
So here you can actually use the pillow as well.
My candle.
Let's move it.
And then maybe the leg is resting on that pillow okay so maybe your thigh is resting it's a little bit more supportive this way Just going to stay here for about three soft breaths.
Just relax and open.
Okay and then slowly bend it more bringing to sand her hard destiny in.
And let's change the side.
So right foot grounded.
Let's lift the left leg up,
Support with your hand Just holding here.
Noticing that space in the back of your leg and then we're going to bend the knee to that half happy baby so grabbing from the outside of your leg maybe adding that pillow as well a bit more support and keeping the toes flexed so the sole of your foot is facing up to the sky Let's stay there.
Right leg is just slightly opening to your right.
The glutes stay grounded just know to see how it feels on this side,
Maybe this side is a little bit more Tender,
More tender.
Can you relax with every breath out and bring a bit more space there?
And just taking one more full breath here Lovely and slowly bend this knee,
Coming back,
Bringing both knees towards you,
Maybe lift your head off the mat.
Give yourself that big squeeze,
Beautiful hug.
And just then we're going to release the hour.
Shavasana.
Again,
A pillow is nice underneath the knees or a bolster.
Or as a blanket to cover your body.
So make yourself feel fully cozy and warm here.
I'm just going to guide you through the start of this Shavasana.
But later you can feel free to stay here for longer,
To stay in meditation,
In that relaxation for longer.
So bring your hands alongside your body or maybe on your belly or on your chest,
Wherever it feels more natural,
More comfortable for you.
And let's just enter here through three soft breaths Releasing any left tension from your day,
Inhale for longer.
Exhale.
Few more times.
Just let your body totally now ground down to the earth Your legs are supported.
Your back is supported.
Your head is supported as well There's nothing you need to do right now.
Just resting in the space of being.
Noticing any sensations after these movements and stretches and breaths.
Noticing if you can feel just a bit more space in your body and just totally grounding into this present moment.
You deserve this rest.
You deserve this sacred space.
Just for yourself.
So nourishing.
Gentle and supportive Beautiful my lovely,
Feel free to stay here for a bit longer if you want to come out just remember to be very slow and gentle with yourself moving the small parts of your body moving yourself onto your right side with the knees bent Landing here,
Thanking the earth for that love,
For that support throughout the practice.
And for holding us each day.
And then slowly coming up.
Bring your hands together and into your forehead.
Bowing down with gratitude for this day.
Gratitude for life.
For being alive.
For this time that you have dedicated for yourself.
Namaste.
Thank you so much for joining me.
I hope you enjoyed.
I hope you feel a little bit more relaxed and more spacious.
And I will see you soon.
Have a lovely rest of your day and a peaceful night.
Thank you.
