Yin Snack

Welcome. This is a short in snack that targets the fascia around the pelvis, the hips, the legs, and the spine. So we'll drop in deep and slowly into our bones and tissues. For this practice, it'll be nice to have a blanket and a bolster for sure. Let's meet on our back.

I'm coming to windshield wipers to begin with. So bring your feet nice and wide as you bend your knees. You might stretch your arms overhead. I'm just beginning to let your knees move from side to side, cruising on to the inner outer edges of your feet. I'm just beginning to wake, warm up the hips and the spine.

Preparation for some longer, more passive yin holds. Few more side to side. Hi. Spring your knees back to center, feet about hips width apart. Reach for your bolster now. Move into a supported bridge.

Press through the feet, lift your pelvis up. Slide the bolster right underneath your pelvis. Make sure it feels nice and cozy and supportive. And then draw your left knee into your chest. Begin to stretch your right leg long on the floor. You might keep your left knee in.

You might open the hip, like in a half frog shape supporting your outer left knee with your hand. Their option is to play with reaching up for the outer edge of your foot if it's available. Nice and heavy through your right hip and thigh bone. You can play with allowing your right leg and foot to relax. Here, opening up through the right arm, breathing here in this reclined half happy baby. Now it is where you can soften and release any tension, feeling the weight of the shoulders releasing the back of the neck long.

And with any in hole noticing how the sensation may change or morph with time. Last few moments here might allow for an exhale. You're in the half, happy baby shape slowly release your foot. Draw your knee back into your chest for a moment. Good. And then stretch the leg long on the floor.

Pause here. And then other side, draw your right knee into your chest, stretch your left leg long, softening the shoulders down. You might stay right here as you listen to your body, your hips. You might support your right knee with your right hand as you open the hip. And if an as, it's available and fun, you might reach for the outer edge of your right foot or the inner edge, and then snuggle your right shoulder blade down long neck.

Play with relaxing the muscular effort in the shape. As you feel into your bones. Feel how the left thigh bone can drop and yield towards the earth. Feel how the left hip can get heavy all the way down through the heel. Notice the quality of the breath.

And again, how the feeling, how the sensation changes with time here. Last few moments. Might allow for another inhale. Nice full exhale. You're in the half happy baby shape slowly releasing your foot, hug your knee and pause.

Good. And then stretch your right leg long on the floor. Take a moment to pause here, and then bend your knees ground the feet. And let's draw both knees into the chest and open the hips. So supporting the outer knees with the hands. So you might stay here. You might play with a full half, happy baby shape as you reach for the outer, and her edges of the feet. And then you might add a little rock from side to side.

Again, feel the shoulders releasing down, the neck nice and long. You might stay with this a gentle dynamic movement, you might bring your hands on the inner legs, bending the knees, draw the heels in, kind of like the shape of frog on your back, and then extend out through your right leg. Circle out through your ankle joint, waking up the inner leg line, hamstrings, drawing the right heel in, extend out through your left leg, and circle out through your ankle joint. Draw the left healing and maybe kick from side to side a few times. It's allowing for any feel good, intuitive movement here.

And then just slow, draw the knees back into the chest, ground through your feet, press your feet into the earth, lift your pelvis up, slide the bolster out from underneath you. From here, we're gonna flip on over onto our belly. In a prone position, and then rise up for sphinx pose. So easing into a passive ian backbend can bring arms about shoulder width apart. Elbows just slightly forward of your shoulders.

Feel how you can use your upper arms to traction the heart forward to begin with, feeling that length, that space. And then as you exhale easing into a more passive yin version of sphinx, relaxing the muscular effort softening the belly, You'll know how the spine can hang towards the earth. If an as it feels safe for your lower back, you might relax some of the effort, the engagement through the glutes, the buttocks, the legs. You might keep your head where it is. You might surrender and release your head towards the earth.

Allow for another x sail. And often in the passive backbends, especially in this shape, can feel like a dull pooling of pressure in the low back. Just above the sacrum. Now option as you feel into your body, you might let your elbows go wide and rest your forehead on your hands. You might stay in the shape of seal of sphinx for another moment.

You might play towards the shape of seal. You press up onto your hands. The arms straighten You might explore dropping into your shoulders a bit here. Now the further the hands are away from you, it tends to bring the feeling more into the the mid back, the thoracic spine. If and as appropriate, you might bring the hands closer in towards your sacrum towards your pelvis, which brings a bit more sensation and pressure into the lumbar spine.

Into the low back. So you're feeling into and finding that appropriate edge of sensation for your body. In this moment, might allow for another exhale. Really trusting the feeling. So if sphinx feels where seal feels like it's too much on your body.

You might ease your way out or lower down. And then when you feel ready, let your elbows go wide, melt your forehead on your hands, pause here. Allow for a full breath in and exhale soften. Bend your knees, reverse windshield wiper, the legs from side to side. And then from here, slide the hands underneath your shoulders, press up.

And press back towards a child's pose, softening your hips towards your heels, forehead towards the earth, offering a a counter pose, a counter stretch, for your spine. You'll have a weight of a pelvis can drop and sink. You'll have the belly can soften. Feeling and receiving the support beneath you. Take your time slow.

Ease your way up. And let's move through a few rounds of cat cow before we transition onto our back as you inhale lead with your heart, feeling the length. And as you exhale, let your back round and stretch, navel to spine, inhale lead with your heart lengthen, exhale round. You might draw your hips back. Few more rounds, you might circle out through your hips, circle through your rib cage, moving up into your shoulder blades, your neck. Nice.

You might stay with this. You might spread your fingers wide. Tuck your toes under and lift up into a nice easy downward dog. Might feel nice to come high up onto the balls of the feet, and then play with walking out through the back of the legs, feeling the back of the neck lengthen. Just a few more moments here stretching and lengthening.

Nice, we'll lower the knees as you're ready and we'll transition onto our back for some hip opening. Then both knees ground the feet. Let's bring the left ankle across the right thigh, stretch your arms out, and we'll just begin to rock from side to side here. Just exploring a range of movement that feels good for your spine. Maybe the left knee or foot fall towards the earth.

You might stay with the rocking. You might tip the whole shape over to your right, grounding your left foot, reaching your left arm at a diagonal, and we'll pause here, breathing into the shape. Feeling the back of the left, lung, and shoulder blade heavy, finding ease in the neck. You can keep your right arm where it is. If you wanna play and it's available, you might play with reaching for your left ankle, and feel how you can send the left knee away, open the hip.

It feels like reaching for the ankle is causing strain, like, inner tension, just relaxing that effort. And just allowing your r and your hand to fall where it feels good, where it feels natural. So as you're ready with the in nail rock the shape back to center a little counter stretch over to the left for a moment, and then back to center, free your left foot to the earth, right ankle across, arms stretch out, and we'll rock from side to side. This rocking onto the inner outer edge of the left foot, feeling that freedom through the spine. You might stay with the rocking.

You might rock the whole shape over to the left. Maybe grounding the foot. I've been reaching the right arm at more of a diagonal as you lengthen. Inhale exhale softening. Feel how the back of the right shoulder gets heavy towards the earth.

Notice what you choose to do with your left hand. What is the quality of the breath? Can notice where you can relax any muscular effort, softening the jaw. Really resting in sensation. Taking your sweet time.

And it's You feel ready and how back, and maybe a little counter twist to the right? Back to center, free your right. What to the earth? Three organize. Let's draw our knees into the chest rock. And to close, we'll bring the soles of the feet to gather knees wide.

Hands might rest on the belly. Arms might stretch out or you might extend the arms overhead. Eeling the length of the spine from the tailbone all the way out. Exale to soften. You might stay here.

It might feel nice to stretch your legs out for a moment. Stretching your arms out, taking up space, and allow for an inhale. Exale everything. Welcome to stay right here for as long as you'd like. It's time to transition.

These might draw in and you might roll to your side and pause, curl up head heavy. I savoring the transition. When you're ready, just slowly press up. If you're seated, take a few moments to sit together and how to lengthen. Exhale to ground.

Joining the hands together. Nava stay. Thank you for your