Chill Out with Ashley

Hi. I'm Ashley, and welcome to Let's Feel Better. Today, we're gonna be exploring one of my go to grounding chill out practices. You'll need a bolster and a strap that you've made into a nice large loop. If you need to pause for a moment to make your loop and get that ready, go for it. Rejoin us when you're ready. We'll start today lying down.

Take the soles of your feet together, open your knees to the sides, allowing the outer edge of your feet, and the outer edge of your calves to rest on your bolster. Allow your hands to rest wherever you feel the greatest ease. You can close your eyes, or if you prefer, find a point to softly focus on. And allow yourself to simply be. There is nothing you need to do.

There is nowhere you need to be, but here and now. Draw your knees toward each other. Slide your bolster off to the side, and place your feet on the ground. Grab your strap, lift your head, lift your shoulders, and loop the strap around your body. So that the back of the loop is against your shoulder blades, the ends come forward underneath your armpits.

Sneak your feet into the other side of the strap, and feel free to snug or loosen at any amount you need. Until you find the place where you feel held. If you're feeling stressed through hamstrings or low back, bend your knees a little or a lot. Breathe. Keep your right foot where it is.

Take your left foot out of the strap. Bend your left knee and put the base of the foot on the ground. You can keep it here, or if it feels alright on your low back and hamstring straight and through your left leg. Let yourself be held here. Breathe sweetly to the belly of your hamstrings. And how slowly open your right leg to the right, only as far as you can go, keeping your left side body grounded.

If the strap is pressing uncomfortably against your chest, just move that loop right underneath your chest. If you'd like a little added support, take right hand underneath the side of the strap that's closest to the earth. Breathe into your hips and exhale through the inseam of your legs. X. How bring your right leg back up. Rebend your left knee.

Put your left foot inside your strap and take your right foot out You can keep the foot on the ground if it feels alright on your low back and for your hamstring straight in your right leg long on the mat. And again, allow yourself to be held here and focus your breath to the back of your thighs. Slow. And even. Inhale.

Open your left leg to the left Again, only as far as you can go keeping your right side body anchored, feel free to adjust the placement of the strap if it's pressing uncomfortably against your chest. You can use left hand underneath the side of the strap closest to the earth. If the knee feels at all uncomfortable, try a little bend in the knee. Breathe into your hips. And exhale through the inseam of your legs.

Ex. I'll bring your leg back up. Repend your right knee. Remove the strap from around your foot, placing both feet down, lift your head, lift your shoulders, and remove the loop from around your body. Set it off to the side, roll on to your side, and press the earth away, bringing yourself upright Set your feet in front of you.

Grab your bolster and set the short end to the outside of your right hip. Stagger your legs off to the left and lay your right side body onto the bolster. Let your head rest on your arm. Turn open through your heart. Reach your top hand skyward.

Rotate top arm. So palm faces the direction of your head and reach. You can use bottom hands like a kickstand. Breathe generously into your side body. And then in how hand, right back up, press down, slowly draw your body up. Bring your knees up.

You can either turn yourself around or simply move bolster over to the second side. Shift your feet off to the right this time, stagger them. Lie on your side body, let your head rest on your arm. Turn open through your chest. Take your top hand, skyward.

Rotate top arm, so palm faces the direction of your head reach long in line with your ear. You can use bottom hand like a kickstand. Take a generous breath to the top side of your rib cage. And then inhale, hand right back up to the sky. Press down slowly bring yourself back up.

Turn so that your back is to your bolster. Yogi's choice here. You can either lie down bolster running the length of your spine, like so. If your body says, I'd actually like a little more grounding. Come lie down. Take your bolster and place it over the front of your pelvis or the top of your thighs.

Giving yourself something to literally help anchor you in this moment. Shavasana. Please feel free to stay here as long as you'd like. You're already home. If your body is ready, move bolster to the side if you set it over your thighs.

Bend your knees, roll carefully onto your side. And then press the Earth away. Bringing yourself up to seated. And place your hands at your heart center, breathe into them, a loving breath of gratitude. Namaste.

Hope you feel better.