by Lisa Pollard
Standing Yoga Sequence. Recorded to support MBSR participants; an invitation to open to the sensations of body with kind curiosity and holistic goodwill.
Meet your Teacher
Australia
Transcript
Welcoming yourself now to the standing yoga sequence. Remembering it's always an invitation to practice. So listen deeply to your body as we open to the language of sensation. And feel free to modify your practice in any way that's right for you. So starting now by standing, If you have a yoga mat feel free to stand on the mat or carpet is fine. And positioning your feet underneath the hips. Beginning by standing with the eyes open and gently shifting your weight side to side. As we begin to move sensations arise and the mind drops down to the feet. Feeling the transition of weight, Slight movement with the toes and all the sensations in the legs supporting you as the body moves from side to side. Coming back to stillness, Inviting the knees to be off lock. Feeling the weight coming down into the heels. Tall through the spine to the crown of the head. Extending the arms long. Spreading fingers wide. And being aware of your breathing. Breathing in and out through the nose unless the nose is blocked. Noticing now that the body is standing still and breathing. Notice how you're feeling at the beginning of your practice. What is here to be known in the body in this moment. Inviting now a figure of eight movement through the pelvis. It's like you're drawing number eight with the pubic bone. Notice how the sensations arise through the pelvic region, The legs, All the way up into the spine. And then moving back in the other direction. It will probably be your less habitual way of moving. Sensing, Feeling into the body as the pelvis makes this figure of eight movement. And once again coming back to stillness. Knees off lock. Spreading the toes. Pressing into the big toe. Drawing up through the legs. And breathing. Feeling the breath at the belly and the chest rise and fall. And then sipping the feet a little bit wider. Bending your knees chin down. Feeling the weight coming down, Gravity dropping through the body, Through the legs to the feet. Crossing the arms in front and then press into the legs. Inhale, Raise the arms above the head. Looking up with the eyes, Keeping the chin down. Exhale, Bend the knees. Chin down, Lowering the arms. Inhale, Reaching up with the arms. Exhale, Releasing, Chin comes down. Continuing with your breath. Extending the spine with the in-breath. Slight flexion with the out-breath. Feeling the aliveness of your body as the breath moves through the body. Breathe in, Extending, Breathe out, Yielding to the earth. Releasing the arms along, Standing, Breathing, Noticing the breath now. Might feel a little bit fuller. You may be aware of the heartbeat at centre chest. And now bringing in a little bit of a twist. So spinning the arms around the back of the body and then around to the other side. So the arms are making contact. As you gently twist and let the arms flop around the torso. Keeping the chin down, Knees comfortable. As you twist gently from side to side. And you might lift the opposite heel from the way that you're twisting. So there's no pulling in the knees. Feeling into the spine, The movement through the arms. And coming back to standing. Bringing the feet underneath the pelvis once again. Bending the knees and then we're going to swing the arms left and right. Forward and back. And bringing in a little bit of a bounce with the legs as the arms swing forward and back. Noticing armpits, Upper arms, Shoulders. And pause, Standing still. Feeling into the body once again and you may be aware of tingling through the arms, Fingers, Hands. And once again noticing the quality of your breathing. With your next in-breath extending the right arm tall. Reaching the arm off to the side and touching with your left toe. Bending the legs. Reaching with the left arm off to the left and touch with the right toe. So it's like a diagonal stretch through the body. Exhale, Bring the feet in, Bend the knees. Inhale, Extend. Reaching with the right fingers. Left toe. Exhale, Bend the knees. Inhale, Extending left arm, Right leg. Bending, This time we're going to hold. Extending with the right arm, Left toe. Notice if the sensations change as we hold the pose, As we breathe in and out. Some of the sensations might be pleasant, A release, A stretch through the body. You might not be feeling much at all, It may feel quite neutral. As we hold for a little bit longer it may feel unpleasant. It's really about how we relate to the sensations, Bringing this kind curiosity to our practice. And release, Standing breathing. Notice how that feels. As you release the arm down and stand tall, Feeling the breath. Inhale, Reaching with the left hand and extending and touching with the right toe. Looking up with the eyes, Chin down. It's like we're diagonally stretching from the fingertips through the arm, Down through the torso, All the way down to the right leg. As we stand, Hold and breathe, Notice what sensations are here. Paying attention in a very direct way as you experience the body. And release, Notice how that feels. To release the arms, Standing with the feet under the hips. And we'll go into a spinal roll. So forward bending is not so great for everybody's back. So to begin with, Just bending your knees, Hands on the thighs. And you may just stay here. If you can go a little bit further, Hands can come to the shins. Or a little bit further, Keeping the knees bent, Roll the spine down, Arms long. And then press into the feet, Roll the spine all the way back up. Head comes up last of all. Feeling the effects of the pose through the torso, Spine, Internal organs. And looking down to your right little toe, Bend the knees, Chin in, Roll the spine back down. Stopping when you need to, Hands can be supported on the thighs or keep going, Rolling down. Press evenly into the feet. Rolling the spine gently back up. Head comes up last of all. And notice how that feels. Looking now to the left little toe, Bending the knees, Roll the spine gently down. Notice all the tiny sensations, Keeping the knees bent. Press into the legs, Rolling the spine gently all the way back up. Head comes up last of all. Feeling the effects of the pose and the body. If the mind is wandering, Can you gently escort it back to the body and simply begin again. Bringing the hands on the waist, Dropping the chin down, Gently rocking the head from left to right. Feeling what's happening through your neck as you move the head slowly from side to side. And you might come to a place where there's tension, Holding. And you might like to pause and breathe here. And notice if you can invite some ease with the out-breath. Continue to move the head, Chin down, Rocking the head side to side. Noticing the upper back, Neck, Shoulder area. Bringing the head back up, Releasing the arms long. Standing, Breathing, Sensing the whole body. With your next in-breath, Slowly guiding the right arm up above the shoulder. And as you exhale, Reaching the arm over towards your left. Left arm is long. Inhale, Tall with the right arm. Arm is above the shoulder. Exhale, Lowering the right arm down beside the body. Inhale, Tall with the left arm. Arm extends up above the shoulder. Exhale, Leaning off to the side, Reaching over, Extending to your right. Opening through the side ribcage. Inhale, Tall with the left arm. Exhale, Floating the left arm down beside the torso. Continuing with your breath. So inhale, Right arm flights up above the right shoulder, Near the ear. Exhale, Reaching off to your left. Opening through the ribcage. Inhale, Tall with the arm. Arm is above the shoulder. Exhale, Releasing the arm down. One more time. Inhale, Tall now with your left arm. Exhale, Reaching the left arm over towards the right. Inhale, Tall with the arm. Exhale, Floating the arm down. Sensing into both shoulders, Armpits and the sides of your ribcage. Stepping the feet a little bit wider. Taking your right hand and placing it on your left shoulder. Bringing the left arm, Turning the thumb in. See if it's okay to place your left arm across your lower back. Palm facing out. Taking a slow, Gentle breath in. And as you exhale, Gently twist, Looking over the left shoulder. Chin down. Steady, Even breath in and out through the nose. And even weight through your feet. Notice the quality of the breath now when the torso is in a slight twist. So we squash the internal organs. Coming back to centre, Releasing both arms along. Notice how the spine feels and the belly. Flow of the breath. Bringing the left hand now across the torso to the right shoulder. Turning the thumb in on the right hand. Turning the arm, Placing the right arm at the back, The lower part of the sacrum. Looking after your shoulders. Taking a gentle breath in. Slow, Gentle breath out as you gently twist to your right. Chin down, Pausing here and breathing. Even weight into both feet. Big toes active. Notice how it feels to gently twist in the opposite direction. Noticing the spine, All the muscles that support the spine. Coming back to centre, Arms long. Having the feet underneath the hips. Inhale, Floating the arms up. So the arms are in line with the shoulders. Palms down. Exhale, Bend your knees. Scoop the arms through so the arms are long. It's like you're sitting on a small chair, Keeping a neutral spine. So that means a little bit of a curve through the lower back. So that we're feeling the work in the thighs. Notice all the sensations in the quadriceps. Inhale, Float the arms back up, Straightening the legs. Arms are in line with the shoulders and then exhale, Going into another half squat. Like you're sitting on a small chair, Looking after your back. Head and neck comfortable, Arms long. Notice how it feels to strengthen the muscles in the legs. Inhale, Float the arms up. Straightening the legs, Exhale, Floating the arms down beside the torso. Standing and breathing. You might be aware of heat in the belly. Pulsing in the heart. Strength in the legs. Hands on the waist now. Lifting your right heel and standing firmly through the left foot. So we're transitioning the weight to the left leg. You might just stay here. Standing and breathing, Gazing at one point of focus down at the floor. If you'd like to challenge your balance a little bit more. Lifting the right foot off the floor or raising the thigh so it's parallel with the floor. And drawing the toes of the right foot towards the shin. Feeling that length through the spine. Notice all the muscles that you're using to balance. Developing concentration. Also being aware if there's any judgements in the mind about balance. And can you come back to the bare awareness of the standing foot. Pressing into the floor. And release, Well done. Feeling into both legs now. Spreading the toes of your right foot and lifting the left heel. And this might be your variation today. Staying there. Feeling the weight transition into the right foot and leg. If you'd like to go a little bit deeper. Lifting left foot off the floor. Steady gaze. Or lifting the left leg a little bit higher so the left thigh is parallel with the floor. Standing. Breathing. Noticing with bare awareness. The right standing foot. All the muscles that you're recruiting to balance. Appropriate reception. Toes are active. And remembering to breathe naturally in and out through the nose. Coming down. Release the arms. Tall with the spine. Being present with the body as you release from the balance. And now pressing the heel of your right hand. Long. So it's like you're drawing the fingers up towards the forearm. And taking the head across to the left shoulder. Stretching through the neck. Breathing here. If the mind wanders it's not a problem. Gently escort it back. With patience, Kindness, Gentleness. As you directly sense the body. Bringing the chin down now and looking at the floor. And noticing with this slight movement. If the sensations change. Around the shoulder and neck area. Coming back. Releasing the right arm long. Tall with the spine. Having a resting breath. Pressing the heel of your left hand down beside you. Drawing the fingers up towards the forearm. Palm facing the floor. And gently rocking your head across towards the right shoulder. Always being gentle with your neck. Finding that place between effort and surrender. Where you can breathe comfortably. And feel into the sensations through the neck. Shoulder. Upper back. And then chin in looking down at the floor. This will slightly change the sensations through the neck. Coming back. Releasing the hand. Tall with the spine. Notice how the neck feels. Throat area. Maybe some warmth or tingling here. Inhale float the arms up. Shoulder height. Exhale bend the arms. Elbows come into the side waist. Palms facing forward. And then release the arms. Inhale float the arms up. Just the same height as the shoulders. Bending elbows. Draw the elbows into the side waist. Palms facing forward. Notice how that releases the neck. Arms long. Inhale float the arms up. Arms in line with the shoulders. Bending elbows. Elbows draw into the side waist. Palms facing forward. Release. Floating the arms now out to your sides. Palms facing up. Having the arms in line with the shoulders again. And gently turning your head from side to side. Moving, Looking at the right hand. And then turning to look at your left hand. Notice if you can feel sensations through the upper arms. Checking that the elbows aren't locked. And release the arms. Floating the arms down. So we're going to sit on the floor now. So if you've got a folded yoga blanket or a pillow or cushion that you can put underneath the sitting bones. The sitting bones are the bony part of the pelvis. We're going to sit on the edge of the blanket or the pillow. And extend the legs along in front of you. So bending your right leg first. Right knee points up. Left leg long. And see if you can draw the left toes towards the knee. So the leg is active. And tall with the spine. Holding onto the right knee with both hands. Feeling length through the spine and you might just stay here and breathe. That's enough for your lower back. If you have any pain or tension here. It might be best to sit on two blankets or a couple more pillows. If you'd like to try the twist. Keeping the left hand on the right knee. Taking the right fingertips behind your back. Taking a slow gentle breath in. And a slow gentle breath out. Gently turning. Looking over the right shoulder. But keeping that length through the spine. Height through all the vertebra as you twist and breathe. Feeling the movements of the breath through the belly, Rib cage, Lungs. Coming back to centre. Extending right leg long. And then bending the left leg. Both hands holding onto the left knee. Feeling that height through the spine. And drawing the right toes towards the knee. So all the poses are active. Strengthening and lengthening the muscles at the same time. If that's strong enough just staying there. Otherwise taking the right hand on the right knee. Left fingertips behind. Taking a slow gentle breath in. And as you exhale looking over your left shoulder. Twisting and breathing. Noticing if it's easier for you to breathe in or to breathe out. Relax the shoulders. No need to pull with the arms. Coming back around. Bringing the soles of the feet together. And holding onto both of your ankles. If there's any pressure in the knees keep the knees up. Otherwise feeling height through the spine. Shoulders soft. Just holding the ankles and breathing here. The knees are wide. Legs are bent. And being aware of the sensations through the thighs, Groin area. Bringing the knees back in. Extending the left leg. And taking the right knee out to the side. So you might need to prop the knee. The sole of the right foot comes into the left leg. Right knee goes out to the side. And if there's any pressure in your ankle or knee. Propping a pillow or cushion under the knee or a yoga block. And we're going to bend the left leg. And hold onto the left knee. So we're just going to sit tall with the spine. And notice this external rotation through your right hip. Moving closer to any areas of discomfort. Can you be curious, Attentive as you breathe in and out. And if your knees are okay. Some of you might like to place the belly close to the left thigh. And gently walk the hands down to the shin. Keeping the left leg bent. And softening the head down towards the left knee. Going into a supported forward bend. Without any strong sensations in the lower back. If it's not comfortable. Walk the hands back up. Staying tall with the spine. So the extended leg is bent. Belly on the thigh. Resting the head down towards the knee. And breathing. Slowly coming back up. Extending your right leg long. And left leg wide. So the sole of the left foot comes in towards the right thigh. Once again if you need support under your left knee. Propping it with a pillow or cushion. And bending your right leg. So we've got the hands around the right knee. Tall with the spine. Sitting and breathing. Notice how that feels through the left hip which is externally rotating. Being gentle and caring with your knees. Listening to your body. Being attentive. Practicing with kindness and patience. And then if you'd like to fold gently towards the thigh. The right thigh. Right leg bent. Maybe you might reach the hands to the shin. Belly towards the thigh. And the head rests gently on the right knee. Noticing the forward bend through the back. Without pulling, Forcing or straining the body in any way. Slowly coming back up. And then lying down on the back. You might like to have a pillow under the head. Lifting both feet off the floor. Big toes touching. Knees wide. Hands on the knees. Drawing the knees towards the armpits to release through the back. Breathing gently. Bringing knees together. Hands on the knees. Inhale. Press knees away. Arms long. Exhale. Bending elbows. Drawing thighs to the belly. Pulsing forward and back. Notice how your back's feeling. Bringing the feet onto the floor. Softening the knees together. So the legs are bent. Feet are wide. Arms are long. Coming out from the shoulders. Fingers soft. Eyes closed. And paying attention to how the body feels now at the end of the standing sequence. Spine is supported. Muscles can release. Feeling the rise and fall of the breath at the belly and the chest. And taking in the goodness of the practice. What is here to be known in the body heart mind in this moment? Receiving the in-breath and allowing the out-breath. Moment to moment awareness. Offering yourself gratitude for taking this time to care for your body through the practice of yoga. Noticing now the stillness. Sense of gravity dropping through the body into all the points of contact. Inviting a sense of ease as you breathe out. So feel free to stay here for as long as you would like. You might like to cover the eyes with an eye pillow. Or place a blanket over the body or the belly. So you can rest deeply and allow all the prana or energy from your practice to sink into the physical body. So you can rest, Restore and rejuvenate.
4.5 (450)
Chris
December 6, 2020
I have many years of yoga practice and I'm looking for something that my husband can start with. This is perfect. It is also a good relaxing 'end of day' practice for me. Thank you. Xxx
Barbara
November 2, 2020
Wonderful yoga practice- so relaxing
Dee
April 29, 2020
Gentle enough for my planta fasciitis and still enabling enough stretch.
Tessa
April 15, 2020
A very gentle practice which I found really helpful for getting moving in the morning. Lisa’s voice is encouraging and compassionate and her instruction clear and well paced. Thankyou.
Janet
March 24, 2020
A perfect gentle sequence. I think this would be excellent for those of us that are seated a lot.
Molly
March 6, 2019
Standing practice with slow poses challenges is an ease full way - this practice allows one to relax into each pose and realize the body.
Charolette
June 6, 2018
Was both challenging and relaxing to prepare me for my day
Alida
April 9, 2018
Enjoyed it very much A video for us, starters, would have been useful :) thank you 🙏🏼
Shimila
September 27, 2017
Great movement guidance. Encourages gentleness and kindness with the body. Thank you! Namaste 🙏❤️
Tim
July 23, 2017
Very nicely done start to finish.
Nicole
June 15, 2017
Woh I feel so amazing. My mind is aware but relaxed. My body is stretched and happy. Loved this thankyou
Nadalie💖
June 9, 2017
Very nice ☺💖💫 Namaste
CSJ
April 19, 2017
Lovely way to start the day. Some of the poses still feel a bit cryptic but it feels good to be moving and be aware :)
Claire
April 17, 2017
I found myself liking this meditation more and more as we progressed through the different poses. Sometimes I had difficulty visualizing some poses but went with the flow. I feel much more in touch with my body. Thank you
Aeowyn
April 12, 2017
Very gentle, relaxing. I appreciate that she acknowledged that breathing through the nose might not be possible if it's blocked. Though I felt at times like a dancer who didn't know the steps, it was altogether a pleasant & very positive experience.
Kristie
April 12, 2017
Truly wonderful. Thank you so much! 🙏
Sarah
April 11, 2017
Really wonderful.
hilly
April 11, 2017
Really good - will revisit until I have learnt it
Chefy
April 11, 2017
Amazing!! Will come bsck to this one plenty of fume!! Thank you ✨✨✨
Charlotte
April 11, 2017
Interesting meditation doing yoga asanas. Need to know some form of yoga to really appreciate sequence without visually seeing the postures. I could appreciate because I am very familiar with you. Oh, Shanti, Shanti, Shanti
