for today's practice we need a mat and a pillow starting in a seated position in
vajrasana knees will be bent backwards spine straight
we'll begin with abdominal breathing place your right hand on your belly as
you inhale fill the belly with air like a balloon
as you exhale collapse the belly mat will stay closed throughout only
breathing through the nose inhaling fill the belly exhale that it collapse
continue three more times you can close your eyes inhale exhale inhale fill the
body exhaling collapse completely ground yourself inhale and exhale
slowly place your hands on your shoulders elbows pointing outward we
will start with shoulder rotations try to tap the Ibis at the side slower and
big circles let breathing be natural five four slow and big circles three two
no tension in the neck one and anti direction five starting from the back
four
three no rush keep it slow two one slowly release your hands
now take a right hand up left hand down along the length of the spine it's okay
if your hands don't reach each other stay as far as you can
let's pretty avoiding this position make sure your chin is parallel to the ground
one natural breathing to relax the muscles of your back three feel your
chest lifting four relax your neck five feel your shoulders opening up and
slowly release your hands repeating on the other side take your left hand up
and right hand down chin parallel close your eyes
one natural breathing to relax your back three feel your chest lifting for relax
your neck five feel your shoulders opening up and slowly release everything
from you come onto your palms and transition into a cat position knees
slightly apart palms right below the shoulders on the inhalation art Shaba
exhalation round that spine let the movement and breath be in complete sync
no jerks in the neck really slow mindful movement
inhaling arching exhaling rounding the back continue four more times
keep moving slow arch feeling the vertebra exeunt round inhale look
straight exhale round and look towards the belly inhale and exhale spine is
relaxed and mobilized
slowly from your widen the knees as much as your body permits comfortably into
mando kasanov frog pores you can use some padding like towels below your
knees to please the inner side of your thigh and inner side of the knee cap on
the mat palms on the floor make sure your hip and knees stay in the same line
we're slowly going to open up the hips and release some tightness if being on
the palm seems easy you can go deeper onto your elbows you can dress your head
on a pillow to close your eyes and keep natural breathing yeah we're going to
hold let the inner thigh gently open up in this position keep breathing
any tension we are holding in this region breathe it all out
let your exhalations become longer than your innovations keep all your attention
around the sensation of the hips and ties
keep breathing don't hold your breath
last few breaths
slowly come back on your pumps and get the knees close to each other back again
duck your toes and lift your knees up in Adama Gershwin hacen downward facing dog
take your legs hip width apart and arms shoulder-width apart
try to keep the years in line with your arms and let the heels go as low as
possible keep the spine as straight as possible try not rounding it just a few
long breaths here you can softly even better your feet if that feels good
close your eyes let the blood rush towards your head let the breath travel
to the lower body releasing your lower back into the hips feel your hamstrings
ankles and your feet releasing feel the opening
keep breathing soft gently drop your knees and head to the earth into ballast
and/or child's clothes let your back be round video knees close to each other
close your eyes again let the tree think slow down let your limbs rest here for a
few moments back is in a wound like position completely relaxed
let all the heaviness sink into the ground sink into the earth Rolly slowly
lift yourself up roll over and lie down on your back bend both your knees and
place the right ankle on top of the left knee let your right hand needle into the
gaps formed by the legs and left hand come from the outside hug your left shin
neck will be down close your eyes and keep letting the left knee come closer
to your chest slowly and steadily don't use any force be really gentle let the
right hip keep feeling a long stretch and release let the breathing be soft
try to relax the shoulders while in this position
really slowly release your hands and switch legs place the left ankle on top
of the right knee let your left hand needle into the gap formed by the legs
right hand coming from outside hug your right shin neo keep your neck relaxed
let the shoulders be relaxed keep letting the right knee fall towards the chest
slow natural breathing feel the release in the left hip
just a few moments slowly release the hands and the legs trap that below and
place it on your lower back bend your knees and let the base of your feet
touch each other in a sleeping butterfly position suck the but the conus on right
hand on the chest left hand on the belly let both your elbows be rested on the
mat close your eyes you just notice the effect of the movement of your chest and
belly on your hands moving up
moving down
inhaling and exhaling let the breath keep slowing down inhale exhale let your
body relax forehead completely relaxed
eyes rested let each cell restore itself
soft long threads
back is getting released and hips up opening
keeping your eyes closed slowly straighten out your legs and release the
pillow hug your ties into your chest take a few
seconds.here give yourself a long hug
the rollover softly and come to a comfortable seated position rub your
palms together you create some heat and cup your eyes with a few gentle blinks
open your eyes
namaste