Welcome to this yin yoga practice.
My name is Jenny and I'm so happy you're here and that we get to share this moment together.
This is a gentle space to slow down,
Land in the body and allow the breath to guide you into stillness.
When you're ready,
Begin by coming down to lie on your back.
Let your feet be about mat width apart and allow the knees to gently fall toward each other.
Rest your hands on the lower belly or anywhere that feels comfortable for you.
Take a moment to listen to your body and allow yourself to do what feels best for you today.
If it feels safe and comfortable,
You may close the eyes.
Otherwise,
Simply soften the gaze.
Bring your attention to the body and notice the sensations within it.
Slowly move your awareness through the body,
Just noticing how it feels today.
There is nothing you need to change,
Just notice.
Now allow your attention to settle on the breath.
You don't need to change anything,
Simply observe.
How does the breath feel today?
Is it flowing easily or does it feel a little restricted?
Notice the rhythm of the breath and how deep the breath travels.
Simply observe,
Become aware.
Now slowly begin to walk your feet toward each other.
Allow the soles of the feet to meet and let the knees fall open to the sides.
You may place blocks,
A bolster or a cushion under the legs so the position doesn't become too intense.
If the body is draining,
It cannot relax,
So take a moment to support the body if needed.
Allow the hands to continue resting on the lower belly or wherever they feel most comfortable.
Once you have settled into the position of a reclining butterfly,
Bring your attention back to the body.
Notice the sensations here.
Perhaps you would like to rest your awareness in the breath and allow the exhale to help the body soften a little bit more.
Each exhale helps the body to become a bit more relaxed and soft.
Release any tension in the hips,
In the groin,
In the thigh.
Every exhale invites the body to relax,
To release any tension,
To soften.
If you notice that the mind has wandered,
Simply acknowledge it and gently guide your attention back to the body,
Back to the breath.
Every time you notice that the mind has wandered,
Simply acknowledge it and then gently guide your attention back to the breath.
Now,
Slowly bring your hands to the outside of the thighs and gently guide the legs back together.
If it feels good,
Draw the knees in toward the chest and give yourself a soft hug.
Then place the feet back down on the mat,
About hip-width apart.
Keep the left foot grounded as you extend the right leg up toward the ceiling.
Bend the knee and externally rotate the leg so the right ankle rests on the left knee.
Gently press the right knee away from you with the right hand.
Then thread the right hand between the legs and clasp your hands behind the left thigh.
You may also place a block under the left foot to lift it slightly from the mat or keep the foot grounded.
You decide.
Do what works for you and your body.
Once you are settled into the position,
Bring your attention back to the breath.
Breathe slowly and softly.
Keep your shoulders on the mat and whenever the mind begins to wander,
Simply notice and then gently guide the attention back to the breath,
To the body and the sensations within it.
Notice.
Become aware.
Breathe slowly and softly.
Keep the right ankle resting on the left knee but release your hold behind the left thigh and allow the left foot to return softly to the mat.
On an exhale,
Let the legs slowly tip over to the left while keeping the figure four shape.
As the legs fall to the side,
The sole of the right foot may come down toward the mat while the outer side of the left leg rests on the floor.
Allow both knees to soften and gradually move towards the ground.
Extend the right arm out to the side behind you.
The left hand may rest on the outside of the right knee if that feels comfortable.
Turn the head to the right or choose another direction that feels better for your neck.
If the stretch becomes too intense,
You may straighten the lower leg or support the knees with a bolster or cushion.
Breathe here and allow each exhale to help the body soften and relax a little bit more.
And whenever the mind begins to wander,
You just simply notice and gently guide the attention back to your breath,
To your body and whatever sensations you feel.
If you have noticed the mind wandering off somewhere,
Just acknowledge it and then simply and gently guide the attention back to the breath.
And let the exhalation help the body relax and soften just a little bit more.
Now on an inhale,
Slowly come back to centre and untangle the legs.
Place both feet on the mat.
Extend the left leg up toward the ceiling.
Then bend the knee and externally rotate the leg so the left ankle rests on the right knee.
Gently press the knee away from you with the left hand and thread the hand between the legs and clasp behind the right thigh.
And just like the other side,
You may place a block under the right foot or keep the foot grounded.
And once you have settled into the pose,
Bring your attention back to the breath and breathe slowly and softly.
Let the exhale help the body to relax just a tiny bit more.
Every exhale helps the body soften and relax.
And if the mind wanders,
Simply notice and gently guide your attention back to the body and the breath.
Keep breathing slowly and softly.
Now keep the left ankle resting on the right knee,
But release the hold behind the right thigh and allow the right foot to return softly to the mat.
On an exhale,
Let the legs slowly tip over to the right while keeping the figure four shape.
The sole of the left foot may come down toward the mat while the outer side of the right leg rests on the floor.
Allow both knees to soften and gradually move towards the ground.
Extend the left arm out to the side behind you and the right hand may rest on the outside of the left knee if that feels comfortable.
Turn the head to the left or choose another comfortable direction.
And if the stretch becomes too intense,
You may straighten the lower leg or support the knees with a bolster or cushion.
Do what feels best for you and your body today.
Breathe here and allow the body to soften with each exhale.
If the mind wanders,
Simply notice and gently guide your attention back to the body and the breath.
Every exhale is an invitation for the body to soften,
To rest,
To be a little bit more relaxed.
Every time you notice that the mind has wandered,
Simply acknowledge it and then gently guide your attention back to the body and to the breath.
Slowly untangle your legs and gently roll onto your belly.
Place the elbows underneath the shoulders about shoulder width apart.
Allow the forearms to be parallel with the long edges of the mat.
You may place a bolster or a cushion under the chest for extra support.
Press gently into the elbows and draw the shoulders away from the ears.
Soften through the lower back,
The hips and the glutes.
You may gently sway the hips from side to side to help the body relax.
And if you prefer,
You may bend the elbows and rest the head in the hands.
Notice what feels best for you and your body today.
Listen to your body.
If it's too intense,
You can move the elbows a bit further away from the body in front of you to lessen the backbend.
And when you've found the position,
The swings pose that best suits your body,
Let yourself relax,
Breathe slowly and deeply.
Allow the breath to expand all the way down into the belly.
Make sure you're soft in the lower back,
Hips,
Glutes,
Belly.
Keep breathing with slow,
Deep breaths.
And whenever you notice that the mind has wandered,
Simply acknowledge it and gently guide your attention back to the body,
Back to the breath.
Return again and again to the breath.
Breathing slowly,
Deeply.
Keep the shoulders away from the ears.
Deep,
Slow,
Expansive breaths.
Every time the mind wanders,
Just notice and then gently guide your attention back to the body and the breath.
Again and again.
Now draw the legs underneath you and allow the sitting bones to move towards the heels into child's pose.
Choose whether the knees are together or wider apart.
Let the arms rest either stretched forward or alongside the legs.
Find a variation of the pose that feels best for you.
Listen to your body.
With each exhale,
Allow the body to soften,
To relax.
Feel the spine gently lengthening.
And let the forehead rest on the mat.
If that doesn't reach the mat,
You may support the forehead with a block or a cushion.
Or even a thick book.
Make the position work for you.
Breathe slowly and softly.
And allow the exhale to help the body relax.
Sink into the pose.
Maybe you can feel the back stretch.
The lower back relax.
The neck and shoulders relax.
Soften.
Breathe with expansive breaths.
Let the upper body expand back,
Forth and to the sides.
Expand and then softly sink back again.
On your next inhale,
Slowly roll up to a seated position.
Gently swing the legs out to one side.
So you sit with the legs extended in front of you.
Maybe you want to move away the soft parts.
So that you can feel the sit bones touching the mat.
If you like,
You may sit on a cushion or folded blanket to lift the hips.
And you may also place a bolster or cushion under the knees for extra support.
And then begin to move into the caterpillar position.
Begin by lengthening the spine by sweeping the arms up overhead and reach towards the ceiling.
And keep that length in the spine as you bend the knees enough for the belly to meet the thighs.
On an exhale,
Fold forward from the hips.
Allow the hands to gently come down and rest on the feet or the shins.
Or even on the mat.
With each exhale,
You may gently begin to straighten the legs a little bit more.
If you lose the connection between the belly and the thighs,
Ease back slightly.
Listen to your body.
Breathe here and allow each exhale to invite the body to soften.
Every exhale helps the body to soften,
To relax.
If the mind wanders,
Simply notice and gently,
Lovingly guide your attention back to the breath.
Allow each exhale to help the body soften a little bit more.
A few more breaths here.
Soft,
Deep,
Relaxing.
And now slowly release the hands and come out of the pose.
Gently.
And lower yourself down onto your back.
And find your resting position for Savasana.
Make yourself comfortable.
Perhaps place a bolster or cushion under the knees.
Add a blanket or anything else that helps the body relax.
Make sure you don't get chilly.
Because if you're freezing,
You can't relax.
Savasana is all about relaxing.
When you're ready,
Gently close the eyes or soften the gaze.
Perhaps a light shawl over your eyes.
Allow the body to rest.
With each exhale,
Allow the body to soften and sink into the support beneath you.
Let the whole body relax and rest.
Feel the toes relaxing.
The feet relaxing.
The lower legs relaxing.
The thighs softening.
The hips and the glutes softening.
The belly softens.
The lower back softens.
The chest softens.
The upper back softens.
The fingers relax.
The hands relax.
The forearms relax.
The upper arm relax.
The shoulders soften.
The neck softens.
The jaw softens.
Eyes soften.
The forehead smooth.
The back of the head relaxes.
The crown of the head relaxes.
The whole body resting,
Heavy and supported by the ground.
All calm,
Soft,
Relaxed.
It is time to slowly come back to your body.
Slowly begin to deepen the breath.
Take a slow,
Nourishing inhale.
And then gently begin to move the fingers and the toes.
Allow the moment to slowly spread through the body.
Perhaps you would like to once again hug your knees.
Or sway side to side.
Or perhaps you would like to stretch out in your full length.
As long as you can.
Be as tall as your body possibly can be.
Do whatever feels the best for you.
What you need to be able to land here and now in this moment.
To come back to your body.
This space.
And whenever you feel ready,
Roll onto one side.
Pause there for a few breaths.
Then gently press yourself up to a seated position.
If it feels good,
You may keep the eyes closed for a little while longer.
Sit here and take a moment to notice how the body feels now.
Perhaps you notice a difference from the beginning of the practice.
And if you don't,
That is perfectly okay.
That too is an experience.
Perhaps you'd like to take a moment to thank your body for all that it does.
All the amazing things it can do.
And thank yourself for giving yourself this time.
Giving yourself time to slow down.
And to be in the moment.
And if it feels right for you,
On an inhale you can sweep your arms up overhead.
And let the palms of your hands meet.
On an exhale,
Bring the thumbs gently down to your heart.
Take a breath or two here.
And when you're ready,
Simply close with a quiet thank you.
And thank you for practicing with me and letting me guide you through this practice.
I wish you a fabulous rest of your day.
