welcome this is a restorative yoga routine targeting the groin and inner
thighs feel free to grab a few pillows to utilize during any of the postures in
today's class let's begin come to your back
how gain the left knee to chest
rustic here or begin display the knee open use your hand as support as a guide
go ahead and release switching sides right knee hugs in
rest here or allow the needs of splay open once again using your hand as a
guide
plant both feet on the mat allow the knees to fall open bottoms of feet to
touch for supine butterfly pose
here is where you can utilize any pillows or blocks under the knees for
extra height extra support finding what feels comfortable here go ahead and rest
your right hand on your belly left hand on your heart this will help you observe
more react less when the posture feels a bit intense by observing your inhales
and exhales utilizing your exhales to soften the shoulders in the upper back
sighing out any tension within the mid-back and lower back spine begins to
find its natural position here no overarching no lifting in the lower back
take notice throughout the posture if this does happen just observe don't
obsess over it catch it and begin to soften the body using your exhales
you might notice as a spine begins to soften the posture may feel a bit more
intense within the hips once again just observe no clenching in
the feet the toes this will help allow the knees to be
heavy connecting with your inner thigh muscles begin to fully sigh out any
tension here within that area
you
when you're ready inhale the knees back to Center take your time begin rocking
the knees side to side continue to observe the body acknowledging what's
pressing into the mat so could be your glutes it could be the lower back maybe
you're feeling a clicker pop in the sacrum area you might even feel pressure
in the pelvic area when you're ready go ahead and cross your right leg over the
left resting the left foot on the mat or take it deeper by grabbing the ankles
and hugging the knees into chest option to rock side to side
you
release left leg crosses over the right
take whatever variation feels best for you no pressure whatsoever to hug the
legs in in time it will feel more accessible listen to the body
release hugging both knees to chest nice big squeeze good hug here maybe rocking
side to side
taking the feet to the bottom of the mat hamster sides palms facing up and open
for shavasana taking this time to soak in all the work we did to use this time
to be present with our body and any sensations throughout begin to soften
the forehead
gentle gaze with the eyes or begin to close the eyes
no tension within the jaw allowing the chin to fall naturally towards the chest
inhaling drawing the breath into the chest
exhale sighing out any tension within the shoulders in the upper back soften
the elbows as the elbows begin to relax the hands become heavy
maybe the fingers and palms feel tingly or maybe even a numbness
if so completely normal just observe the body taking advantage of this fully
relaxed state drawing the breath in the belly biggest breath you've taken today
exhale sign out all tension within the mid-back the lower back the spine begins
to relax here
being to observe the hips any sensations within the groin inner thighs maybe even
the outer hip begin to soften the knees does the knees soften the feet get a
little heavier toes more relaxed
we'll rest here a few more moments take this time to witness the body fully
surrendering to relaxation that blissful feeling throughout the body you are
deserving of this time
you
when you're ready slowly begin to wake up the body wiggling the fingers and
toes rocking the head side to side bending the knees
rolling to your right take a moment here and when you're ready on an inhale
slowly come to seated
inhale hands overhead exhale heart center thank you for joining namaste
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