begin in a comfortable seated position
sitting nice and tall lifting through the crown take a deep breath and rolling
the shoulders up on the exhale allow your shoulders to sink down away from
the ears inhale slowly allowing all that space in the belly to fill we really
want to connect with the breath here
exhale slowly allowing the shoulders to sink even deeper releasing any tension
within the chest foreheads maybe even the jaw
begin rotating the waist in a circular motion nice and slow moving with your
breath here you might start off small or you can go ahead and come to larger
circular motions really get into the body
you might feel some tics and clicks in the back you might feel a nice deep
stretch in the hips recognize it and appreciate it fully be
in the moment and allow yourself to let go
coming to Center will begin slow deep circular motions with the neck and head
again move with your breath full breath cycles here bringing your head forward
really feeling that stretch in the spine then bringing your head all the way back
feeling the full front of the neck open
opposite side now again moving with your breath forward and backwards really feel
your body opening up here
coming back to Center inhale likes to chest give it a little hug and release
the knees bottoms of feet come to touch you can place some pillows under the
knees if you feel a little tight here if this feels good rest here if you'd like
to go a little deeper you can go ahead and fold forward
feel free to fold over a pillow or two or even three do whatever feels good
here
inhale release come up exhale begin walking the hands to the left side stay
where you feel that stretch allow your breath to go all the way into the belly
expanding your belly feel your side body opening up here exhale releasing even
deeper into that stretch inhale come up release exhale same thing opposite side
every exhale allow yourself to go even deeper into the stretch
perfect release hug knees to chest come to your knees and sit between the feet
ankles beside the hips grab a pillow and simply allow yourself to melt over it
you can go ahead and add two or three pillows as well for a little extra
support here
release gently come out placing the pillow to the side come to your back and
go ahead and bend the knees arms come into cactus you have two options one you
can go ahead and drop both knees to the left side or you can wrap the right leg
over the left for Eagle variation and drop them to the left side the closer
the legs are to the body the deeper the stretch will be so if it's a little too
intense here feel free to pull those legs lower working your way through the
shoulders and the chest take a nice deep breath in exhaling releasing the tension
within that area
working your way down again using your exhale to release any tension within the
hips the knees or even the feet
inhale release opposite side really allow yourself to melt deeper into this
pose it's really important that we don't hold that tension so we can grow and
expand and open the body to all these amazing possibilities
release hugging knees to chest
open the knees grabbing the feet feel free to rest here or take it wide for
happy baby sinking the knees lower with every exhale
release go ahead and hide the knees chest we're gonna plant the feet here
dropping the knees optional pillow under the knees for extra support place the
left hand on your heart and right hand on your belly feel your belly rise up as
you inhale and lower as you exhale let this be a reminder to fully connect with
your breath and be more present
every exhale allowing your knees smell deeper
let's release and prepare for shavasana feel free to cover up or please some
pillows under the knees or neck or back
allow your feet to splay out
palms to your sides facing up and open allowing your fingers to naturally curl
relaxing the forehead allow your eyelids to gently close relaxing the jaw
allowing your teeth to slightly part
full inhale here exhaling releasing any tension leftover in the shoulders and
the chest maybe even the upper back
fully allow yourself to surrender as you feel yourself melt even deeper into this
posture
work your way down the spine into the hips the groin full inhale allowing the
breath to fill the lower body with good intention exhaling all that doesn't
serve you in this very moment relaxing the mind as if it's a way of beginning
to calm allow thoughts to float out as fast as they float in
remain here as long as you'd like
namaste