welcome this practice is for anyone who is feeling a little stressed or needs a
simple way to find some stillness in the midst of chaos feel free to have some
pillows or props on hand and we'll begin in wide-leg Child's Pose take the knees
nice and wide that's why does you comfortably can
begin walking the hands forward or head chin or cheek rests on the mat or a
pillow
drawing the breath into the belly expanding the lower back with your
inhales
with each exhale start to sigh Oh any tension within the shoulders neck
maybe even the fingers and toes
next inhale release and come to tabletop position wrists under shoulders knees
under hips straighten the left leg tucking the toes begin to gently press
into the left heel
you
go ahead and release right side gently pressing into that right heel almost as
if you're pressing the heel into a wall
go ahead and release send the hips up for down dog
feel free to bend your walk the knees here if that feels good
you you
you
next inhale left leg comes up exhale the knee and ankle to the top of the mat for
pigeon pose sitting tall here feel free to rock side to side or place a pillow
or two under the hips for added support
option to rest up here or exhale fold forward
stopping wherever you meet that stretch
drawing the breath into the belly nice big inhale if you're in a fold maybe
begin to observe the belly pressing into your leg as you inhale
with your exhale sigh Oh any tension and the toes the upper back and the neck
gently release meat and down dog
maybe bending the knees walking the knees
next inhale right leg lifts exhale pigeon
sitting nice and tall option truck gently side to side
if you'd like go ahead and take your fold stopping wherever you meet that
stretch
utilizing your exhales to release any tension in the torso
toes my legs
next inhale released a down dog
go ahead and drop the knees when you're ready come to your back
we interact the knees side to side
you
back to centre wrapping the right leg around the left to go ahead and drop
both knees to the left back stays nice and flat on the mat for a supine twist
option to place pillows under the knees for extra height soften the feet and
right outer hip letting the legs become heavy
you
next inhale release left leg over the right go ahead and drop the legs towards
the right for your supine twist
you
release hug the knees to chest giving yourself a big squeeze here good hug
option to rock side to side if that feels good start to observe the lower
back expanding into the mat with each inhale
you
when you're ready release the feet to the bottom of the mat answer your sides
palms facing up and open ready to give and receive love and light giving
ourselves this one moment out of our day to fully be present fully aware of our
body any sensations inside and out that may surface take this time to just be
and let go
you
when you're ready begin to wake up the body wiggling the fingers and toes may
be rocking the head side to side
feel free to bend the knees begin rocking the knees side to side
when you're ready roll to your right and take a moment here
give yourself some love gratitude for showing up to the mat today giving
yourself this time for self-care know that you are worthy of offering yourself
peace and stillness at any time of the day
on your next inhale slowly come to seated
inhale hands overhead
exhale heart center
two more times inhale overhead exhale heart center one more time grab all that
space
exhale draw it into heart center thank you for joining namaste