So we are gonna lie down in Shavasana and make sure that your body is fully in contact with the mat or with the floor,
With your bed,
Wherever you are lying down,
Make sure that you feel the base and the ground underneath.
We are gonna start taking a few deep breaths,
Inhaling from your nose and exhaling through the mouth.
Keep breathing and every time you exhale release tension and feel the weight of your ribcage and shoulders,
Feel that you are releasing,
Grounding and feeling the earth underneath your body.
We are gonna keep breathing from the nose,
Inhaling and exhaling from our nostrils.
We are not trying to control the breath,
We are not trying to fix anything,
Everything is exactly as it should be.
And we take this moment to just lie down,
No expectation on ourselves,
No control,
No mask need,
Just inhale and exhale.
And we start acknowledging parts of our body,
We start from the crown on our head,
Our skull,
Forehead,
Eyebrows,
Eyes and eye sockets.
We feel our cheeks,
Our nose,
The lips,
The lower jaw,
Release tension from our tongue,
From our ears,
We notice our neck,
The sides of it,
The back of it,
Our throat,
We release tension from our ribcage,
Shoulders,
Shoulder blades,
Upper part of our arms,
Elbows,
Lower part of the arms,
We release tension from the wrists,
Palm of the hands,
Back of the hands,
Thumbs,
First fingers,
Second fingers,
Third fingers,
Fourth fingers.
We go back to our chest,
We put attention again to our ribcage,
We feel our inhalation and exhalation.
Our chest and belly relax,
Upper part of the back,
The lower back are heavy and in contact with the mat.
Our hips,
Our sit bones,
Tailbone,
Pelvic floor is releasing weight.
Put attention on our thighs,
Upper part of the legs,
The knees,
Back of the knees,
Lower part of the legs,
Ankles,
Soles of the feet,
Back of it,
Toes,
We relax the whole body.
