Hello everyone! Tutu Mora here with the Y. Today we are going over a
guided kind of decompress from work/ unwind from work or indeed just from your day. It
doesn't have to be from work. There are so many reasons why we might just need to take a pause
and not only relax our mind but relax our body and sometimes um relaxing our body can help us
relax our mind and vice versa so this is going to offer you a little bit of both.
All you're going to need today is somewhere to lay down so whether that's the floor,
a bed, a couch whatever works for you but I'm going to invite you to also find something that
you can put your feet up on so maybe that is lying on the floor and putting your feet and legs on
a chair, or maybe that's letting your legs lean up against a wall. I'm going to use a stability
ball to support my legs so find whatever works for you and if that just doesn't feel good for
you then that's okay you can just lie down but it can be really nice to let those legs lift
above your center because that can be part of just helping your body unwind and relax. So
let's go ahead and lay down. I'm going to tilt my screen down just so you can see a little bit. I'm
going to go ahead and lay on down again my feet are going to be resting up on a stability ball
okay. So I'm going to invite you to put your hands wherever on your body feels comfortable.
I'm just putting my hands kind of on my ribcage here and we're going to start by just
allowing your body to acclimate to this so if it feels doable whether you're in a chair
or your legs are up against a wall you just sort of gently rock your hips from side to side.
You can even bring your arms up and out into a "T" while you rock your hips from side to
side finding even a little bit more of a gentle stretch through that space.
Let yourself take this for as long as feels good but I'm going to again just find a still space
here and I'm gonna guide you with uh what's called a 360 breath. So hands on your rib cage here I
want you to first feel like you're breathing up into your hands and find a place along your
ribcage that's below your sternum so it's going to be kind of towards the bottom of your ribcage
just breathing, feeling your hands rise and fall with your exhale your legs can open,
they can be however feels comfortable, really let your body relax into this.
One more simply inhaling up into your
hands
and then let's bring our hands around to the sides
of the ribcage and I want you to breathe out wide into your hands.
Last one here breathing wide,
returning your hands to the front of your body and I want you to direct your breath
now behind you so as if you're going to puff out the back of your rib cage against the mat
beneath you. So let's take that breath again we don't want to feel our hands
rise and fall with our breath, we just want to puff out that back of the body
almost like you could puff out that back of the rib cage and
fill your back pants pockets with your breath.
One more here
and you can return to normal breathing. Now we have kind of breathed into these
four different directions so up, to the sides, and down beneath us towards the mat and so we're going
to incorporate all four of those directions into this 360 breath and I want you to imagine that
you're just filling up a balloon as you inhale and feeling that balloon relax as you exhale
and so we're going to find that breath but as you exhale we're going to make a shhhh
sound so almost like a um gentle sh as if you're uh quieting um something, letting something relax
or it can feel like you know the sound almost of running water but it's going to be a
shh sound as you exhale. So let's take a couple here inhaling, filling that 360 balloon, exhaling.
Inhaling and exhaling.
Let's take a couple more here. It doesn't need to you know intentionally be a particular length
of inhaler exhale, I want you just to let your body kind of breathe naturally
but really see with your awareness you can focus on that 360 filling of the balloon as you inhale
and letting yourself find that shh sound as you exhale and almost as if you're letting your whole
body feel that sound from your mouth as you create that sound with your mouth all the way down the
length of your body and out your feet. So let's start to take that here at your own pace inhaling.
Now let yourself continue with that for as long as feels good,
let your body move as you breathe, really let your body kind of intuitively direct you into
how long you want to stay in this space but as well as
what kind of movement with your body feels good how long those inhales and exhales might want to
be so really listening to your body in terms of what feels good how long to stay in this space.
So I hope you enjoyed this. I hope you feel just a little bit more relaxed as if you kind of
let your mind let your body let go of something that might have been holding
and I'll see you back here next time on the Y's YouTube channel. Take care!