I like to sit up on two blankets.
So you'll see there's a flat blanket here with another folded one on top.
Blob to either side in case.
Just take a moment to land.
Once here.
Seated you can close the eyes.
You just take a really soft gaze.
Easy breath in through the nose.
Inside out.
Giving the first few minutes for yourself to fully land for this practice.
Settle in the space that you're in.
Settle into your body.
Feel your soft breathing.
Alright,
Inhale,
The navel drops forward.
On the exhale,
The navel gently pulls back.
Gently deepen their breath so that the next inhale navel drops forward the breath builds into the ribs and then up into the chest As you exhale,
Chest,
Ribs,
Navel,
Gently draw in.
Expand your breath into the sides of the body and the back body.
And eventually feeling as if your whole body is breathing in.
And your whole body is breathing out.
And the next time that you inhale,
Extend up a little bit more through the crown of the head.
Exhale here.
Inhale again and this time suspend the breath at the top.
Drop your mouth open,
Let the breath sleep.
The breath returns to moving in and out of the nose.
On the next inhale,
Roll the shoulders up to the ears.
Exhale them back and down.
Inhale out.
Exhale back and down.
Be more in the same direction.
And then reverse draw the shoulder blades toward each other on the back body float them up exhale forward and down and then reverse wants to reset.
Back and down,
Taking a twist to the right,
Right hand goes behind you,
Left hand jumps over to the opposite leg from length,
Exhale,
Twist to the right.
Find the edge where you can pause and breathe comfortably.
Keep the hand on the leg.
Next time that you inhale,
Face forward and reach your right arm over and across diagonally.
And slowly release that arm,
Creating an X with the arms,
Round into the spine as you let the breath go.
Now keep the right hand where it is,
A little added brain yoga.
Inhale,
Lengthen the spine.
Exhale,
Left hand behind you and you move into your twist.
Keep the hand on the leg.
Inhale,
Face forward.
Your left arm reaches up and over at diagonal.
And exhale,
The hand releases,
Creating an X again with the arms,
With your exhale rounding into the back body.
Inhale,
Lengthen the spine,
Reach the arms up,
Letter Y.
And then exhale,
Cactus the arm.
Inhale reach the arms up stretch it out through the fingertips and this time exhale palms touch at midline overhead and then release them down through center and to the lap and if you're seated cross-legged change the cross of your legs you adjust on your sitting bone Take a breath.
And shoulder rolls again.
Inhale,
Float the shoulders up.
Exhale them back and down.
And see now if you can draw bigger circles.
Moving within your body's comfortable range of movement.
Reverse direction.
And reverse ones to reset.
Up.
Back and down,
Twist to the left.
Left hand lands behind you,
Right hand jumps over to the opposite leg.
From length,
Exhale,
Twist to the left.
Another breath here.
Inhale,
Face forward,
Keep the hand on the leg,
Cross your left arm over to diagonal,
Stretching into the shoulder.
Back body and with your exhale release the hand creating an X with the arms round into the spine as you let the breath go.
Left hand stays where it is.
Inhale,
Lengthen the spine.
Right hand behind you.
Exhale to twist to the right.
Inhale,
Face forward,
Right arm reaches up and over a diagonal.
Lengthen the spine,
Cross the arm,
And then round into the back body.
Inhale,
Reach the arms up,
Letter Y.
Exhale,
Cactus.
Inhale,
Reach the arms up,
Letter Y.
Exhale,
Palms touch overhead at midline,
Release down through the center,
And then release the hands down all the way by your sides.
Three shoulder shrugs,
Squeeze them up,
Up,
Up,
And let them drop.
Great,
Extend the legs out in front of you.
Readjust on your sitting bone so you untuck the tail and then point and flex the feet.
Draw circles with the feet leading with the big toes so you get into the ankles.
And in reverse direction.
We're off the left side to side.
And then balance the knees.
Now you can stay seated up high or jump down one level and then widen the feet with one-legged windshield wipers.
Drop one knee in and down at a time.
Again,
Going to the edge where your body stops naturally.
The breath is accessible.
One more with each leg.
And extend the legs back out,
Bounce the knees.
And then readjust on your seat,
Butterfly with the legs.
Now,
If you have any difficulty in your low back,
Your hips,
You can sit up higher to support the low back and hips.
You can bring blocks underneath the outer edges of the legs,
Bringing a little bit more focus to the arms.
So once you feel settled,
Take a breath here.
And bring the arms out in front of you.
Keep the shoulder blades drawn back.
Inhale,
Fingertips point up.
Exhale,
Fingertips point down.
Try to keep your wrists in line with the shoulders.
Few more.
Keep the arms lifted,
Palms face up.
Inhale.
And exhale,
Fingertips to shoulders.
Inhale open.
Accelerating.
Couple more,
Your pace,
Your breath.
Always give yourself permission to pause at any point if you need to.
Fingertips to shoulders.
Inhale,
Open the elbows out wide.
Exhale,
Bring them in.
They may or may not touch at midline either.
It's fine.
Inhale,
Open.
I'll celebrate them then.
Match the movement in your breath.
Great.
The next time that the elbows are open,
Keep them in line with the shoulders.
Shoulder blades are drawn back and down.
And then bring the elbows forward,
Up,
Back,
Down.
So you're drawing circles with your elbow points.
This gets into the shoulders.
Reverse direction.
Reverse once more.
Back and down one more for good measure up back and down good bring the arms out to letter t palms facing down arms in alignment with the shoulders Easy breathing here.
Flip the palms up.
Side bend the elbows,
Keep the breath moving.
Another breath here.
Palms face down,
Inhale.
With your exhale,
Slowly release the hands down towards the knees,
And then out in front of you,
They can go to the shins,
The base of the knees,
Depending on how you're seated.
Roll the shoulders up,
Back,
And down.
Take a moment here to feel the sensations in the body and the shoulders.
And then staying upright,
Or if you want to fold,
Inhale,
Lengthen,
Exhale,
Hinge at the hips,
Fold forward over the legs,
Hands then go to the floor to support you at your edge.
Soles of the feet press together,
Knees can press away to deepen the stretch into the hip.
Going only to where your body and your breath naturally stop,
And then you breathe there.
Maybe rocking the upper body side to side.
And then come back to center,
Walk the hands in towards the legs,
Draw the knees together,
Extend the legs out,
Bounce the knees.
And then transition to table.
You can have your blocks at the front two corners of your mat,
Just in case you end up meeting them.
Maybe a blanket for underneath the knees.
Land your wrists underneath your shoulders,
Fingers wide,
Knees underneath the hips,
And then tuck your toes under.
Inhale heart gaze lifts tailbone lifts exhale drop the tailbone around the spine press your hips to heels inhale come forward Exhale round and press back.
And the next time that you press back,
Stay there.
Toes are tucked under.
If that's available to you with your body,
Legs stay parallel.
Press the mat away from you,
Creating a stretch in the feet.
Heart reaches forward.
Another breath.
Next inhale floats you up to table,
Untuck the toes,
You can tap the feet.
Relax the legs take a breath Feel into your body.
Widen the hands bring the legs into touch up midline as close as the body allows hip release drop your hips side to side then come back to center child's pose legs can stay touching or big toes touch knees go out wide sit back to the heels forehead to the floor to a blanket or a block Feel as if your whole body is breathing in.
Your whole body is breathing out.
Two more cycles.
When you've already pressed down through the hands,
Inhale floats you up to table.
Pause here for a breath.
And find your way onto your back.
Can have a blanket underneath your head.
Maybe a blanket underneath the knees.
I like to roll the blanket that's underneath my head,
Just a slight roll for the neck.
Then take a full body stretch reach the arms up overhead extend through fingertips toe tips sigh yawn clear the throat move around the jaw wiggle fingers and toes another breath And then slowly release the arms down by your sides first.
From there,
You can open the arms out to letter T,
Letter W,
Or cactus with the palms facing up.
Back of the hands can go to a block,
Bending up the wrist,
Or they can go to the floor.
And then bend your knees.
Feet go as wide as your mat or wider,
Depending on what you need for your body.
And then drop your knees side to side.
So if you have a blanket that's underneath the knees,
You can have your feet on top of that blanket.
For all windshield wipers.
If you want to bring in a gentle twist to the neck,
Have your gaze go opposite of the knees.
And bring it back to center.
Readjust the legs to hip point width apart and then place your feet to the mat.
If you have a blanket,
Just kind of scoot in a little bit closer towards you.
Pause here,
Check in that your hips are settled.
And then hug the right knee to the chest.
Give it a squeeze.
Hamstring stretch.
Interlace your hands behind the right thigh.
Both hands,
One hand or no hands.
Inhale,
Extend up through the heel.
Exhale,
Bend the knee down.
If you want a little bit more for the left hip,
You can drop the left knee open,
Maybe a block underneath the outer edge of that leg.
Now the next time that the right leg is extended up towards the ceiling,
Keep it there.
Point flex to the foot.
Draw circles with it.
Reverse direction.
And then sole of the foot is parallel to the ceiling.
Take both hands,
Your one hand,
Onto the front of the right thigh.
And then press gently against the thigh as you press up through the right heel.
Pull the toes down towards the knee.
And slowly hug the right knee to the chest.
Left knee can readjust to point up.
Squeezing the right leg in towards the body.
Maybe a few new circles and then we switch sides.
Right foot lands down,
Left knee hugs in.
Set up for your hamstring stretch.
Inhale,
Extend up.
Exhale,
Bend the knee.
Moving with the breath.
So we want the breath and movement to be paired.
Maybe the right knee drops open.
And the next time that the left leg is extended,
Point flex the foot.
Of circles with it.
Reverse direction.
And then sole of the left foot is parallel to the ceiling.
Both hands or one hand gently press against the front of the left thigh as you press up through that heel and pull the toes down towards the knee.
Breath is happening on purpose.
Slowly hug the left knee to the chest,
Readjust the right leg if needed.
And you can draw in some knee circles or bring in some knee circles,
Draw some knee circles,
Reverse direction,
Just working with the left leg.
And then give it a good squeeze.
Release the foot down,
Both feet to the floor,
Knees are bent,
Hip point width apart.
Pause here for a breath.
And then widen the feet,
Let the knees drop in towards each other,
Or bring the soles of the feet together,
Knees drop open.
Your blanket here can support the outer edges of the legs,
Maybe blocks the support.
About five to eight cycles of breath here.
Full body breath in.
Full body breath out.
Feeling again as if your whole body is breathing.
Stay together to your breath.
Using your hands to help.
All the news together is of closing a book.
Setting up for a twist.
Press down through your feet,
Scoot your hips to the right,
And then drop your knees to the left.
Blanket can support,
Blocks can support,
Arms can go out wide,
Gaze can go opposite of the knees.
Begin to lengthen your exhale.
It helps to slow us down.
Next inhale brings you up to center.
Exhale to readjust through midline and then other sides,
Get your hips to the left,
Drop your knees to the right.
Next inhale.
Brings you back to center.
We adjust.
You can do windshield wipers or hug the knees to the chest,
Maybe letter L,
Kicking the legs up towards the ceiling.
You can walk the feet,
Bicycle the legs.
Maybe happy baby letting the knees drop out away from each other soles of the feet towards the ceiling holding behind the thighs on the outer edges of the shins or outer edges of the feet taking care to not compromise your shoulders So a few more moments here,
Taking any other stretches that feel really good for you as you descend down towards stillness.
Setting yourself up so that you're really comfortable.
You can rest on your back.
On your side maybe if you need another child's pose so you can sit in meditation Allow yourself.
To settle,
To let go just for a bit.
There's any other movements or adjustments,
Take those.
And then take a really full breath in.
Let it go to completely let go.
You you you awareness comes back to the breath into the body.
Just enjoy a slow awakening.
Taking all the time that you need.
If you don't want to move yet.
And you don't have to.
Remain where you are.
If you're moving,
Taking.
.
.
The stretches that feel really good for you.
Eventually.
You will find your way up to a comfortable seat.
The eyes can stay closed.
My hands can.
.
.
Trying to gather at the heart space.
Just taking a moment.
To honor yourself.
To honor each other,
You're showing up virtually,
Supporting one another.
And to honor this practice.
We'll close with a humming Aum.
Let's first inhale.
Let this go.
And inhale to hum.
You mowing head to heart.
Namaste.
Channel.
