Yin Reset

Welcome. So glad you're here. This is a short rejuvenating in practice to stretch and stimulate the fascia around the pelvis, the hips, and the legs. Might be nice to have a blanket underneath you and a blanket nearby. Let's start and drag and fly.

Stretch your legs out wide. You might bring a blanket underneath you for support. You might have support out in front of you. And take a moment to pause here, lengthening the spine, dropping into your bones. Dropping into sensation.

Before we ease our way forward, let's move a bit side to side together. Reaching your top arm to one side, take it over. Inhale back to center and over to the other side. Inhale back up and over to the other side. Just a few more times side to side, waking up the legs, waking up the side body.

One more in each direction, reaching the arm up, out and over, easy in the neck. Inhale up and over. Inhale up. You might stay right where you are upright. You might begin to ease your way forward.

Pause when you first begin to feel sensation through the groins, through the hips, the hamstrings. Finding that appropriate edge of sensation, you might stay right where you are. Often as you need to feel more, you might ease your way closer towards the earth. And as you feel into your neck, you might support the weight of your head with your hands. You might choose to surrender and release the weight of your head towards the earth.

Allow for a nice full exhale down through the sitting bones. Would it feel like to allow the muscles to soften around the bones of the legs. Relaxing any muscular effort through the legs, through the ankles, through the feet, offering yourself to the shape of dragonfly passively. Noticing how the sensation and how the shape may change with time and breath. As we've been exploring together, we're listening inwardly for guidance and trusting the feeling.

So if it feels like you're in too deep, too quickly, you might be. So finding that appropriate edge where you can soften and drop in, easing towards some stillness. Monitoring your timing. When you feel ready, just slowly walk your way up. Take a moment to pause and notice.

Maybe a clearing breath, and then lean back can draw the legs together lean a little bit from side to side here. We'll stretch the legs long, moving into shoelace. Half shoelace. So you might sit up on your blanket for support if you'd like to. And then we'll bend the right knee and bring the right foot across. And then holding on to the ankle as you kinda coax the right knee forward.

You might stay right here as you need to feel more sensation. You might ease your way forward, feeling the hips, feeling the hamstrings, and feeling the spine round here. Notice the quality of the breath. Noticing where you can soften. Most likely there's a dull burning achy sensation through the whole back of the body.

In your own timing, slow. Roll up and pause with your legs just as they are. From here, we'll move into an open twist. So you'll bring the right foot down to the floor. The knees straight up, bring the left hand behind you.

Bring your right arm in front of your right knee. And then press and turn, revolve the ribcage, the chest, open towards the left. This isn't like a static or passive hold. It's a bit more active. As a transition to help just gonna release the spine after forward bending.

Few more moments here. Inhale to lengthen and exhale twisting. Nice. When you're ready, slowly come back up, unpack the pose. I like to use my hands.

To help free the legs after the longer holds, and then lean back. A little side to side releasing the hips. Thigh bones. And then other side, bending your left knee, cradling the foot, and bring it across. Coming into half shoelace shape.

You might stay upright. You might ease your way. Forward. Allowing the spine to round. See if the muscles can relax a bit.

Let the bones get heavy, dropping. Breathing into the shape. Notice what you choose to do with the weight of your head. There's a certain quality of waiting and patience that's required in this practice. Again, Ian is passive, quiet still inward, yielding.

The invitation is to really focus on the feeling, the inner feeling over the form, which might Look. Somewhat awkward. Good when you're ready to slowly seer way up. Pause. From here, ground your left foot to the earth, left knee up towards the ceiling.

We're gonna bring our right hand behind us, left arm on the inner left knee using that as you gently open and rotate the spine, little counter pose here, inhale to lengthen and lift an exhale turn. I'm gonna allow this to be active if you'd like, or allow for a little bit of oscillation and movement. You more breaths here. And then slowly unwind, unpack the pose with the hands, stretch the legs out inside to side. And then cross the ankles, transition onto your knees, kinda wash that through the body with cat and cow, Exhale, round, curl, stretch.

Inhale, lower the belly and left. Few more with the breath, softening the gaze in word. And this practice and skill of Pratya Hara drawing our sensory awareness inward, lay towards the inner landscape. Give me one more Exale round. And then from here, after kinda warming up the spine, we're gonna lower onto the belly and lift up for sphinx pose.

Moving on to our forearms. Arms are about shoulder width apart, elbow slightly forward to the shoulders. Inhale, exhale. Softening, relaxing the muscular effort and engagement through the buttocks and the legs. Option to hang out here in sphinx pose.

Option to explore lifting your left knee. As you open the hip. As you feel into your left knee and hip, you might keep the foot in line with the knee. You might draw the foot in. Again, so much of this depends on your anatomy, the shape of your bones. You might stay in sphinx pose.

You might explore little seal action. I'm spreading the palms wide. Maybe straightening the arms and dropping into the shoulders. Notice what you choose to do with the weight of your head. If suddenly seal feels like, whoa, not the right shape for your body, you might use back into sphinx or a few more moments on this side. I'm gonna allow for another exhale.

You mind stay right where you are. You might take a moment between sides, let the elbows go wide, rest the forehead on the hands, and then stretch your left leg back. Find that internal rotation. Take a moment to pause. Then second side, you might lift into sphinx again, and then lifting the right knee up.

Finding the placement of your right foot. Settling into the shape. We're in sphinx through the spine and half raw down through the legs. You might stay in your sphinx, you might if appropriate. Explore the shape of seal on this side.

Palms turn out arms straighten. Might stay in your seal or ease back down into sphinx. Allow for another exhale. Oh, what is where you can soften and melt? Notice where you can yield.

And slow as you're ready, let the elbows go wide, forehead on the hand, and then stretch your right leg back. Find that internal rotation, and you might shimmy your hips from side to side. If you'd like, you might bend the knees and reverse windshield wiper your legs side to side. As you're ready, slide the hands underneath the shoulders, press up and round back into a child's pose, knees might go wide, big toes to touch, find your shape, your version. You might allow for a sigh.

From your child's bows, it might feel nice to lift up and ease backing up towards a downward dog. Tucking the toes, lifting up, maybe pedaling out through the back of the legs, lifting lengthening long through the net. And then lowering down. We'll meet on our back when you're ready. Draw your knees into your chest if you'd like to bring a blanket under your head.

You might snuggle one underneath. Let your knees go wide, reach up for your feet. Happy baby or your favorite variation here. And rock from side to side. Feel has you rock from side to side, the shoulders can drop and release towards the floor.

Few more moments side to side. As you're ready slowly, bend the knees release the feet to the earth nice and wide windshield wiper your legs side to side. Moving through all the way up through the spine. Your head might roll away from your knees here. Just allowing the body to unwind and stretch.

Releasing any tensions that may have accumulated through the practice, smoothing it out. From here, you might pause with the soles of your feet together in a resting butterfly shape, knees wide, and smart rest on the belly. You might stretch your arms wide or overhead. Allow for an inhale. Nice full exhale.

You might stay here for a bit longer or stretch out into Shavasana. You might join me in stretching out through the body, rolling to your side, and taking a few moments to sit together. Always amazed how it doesn't take much to really transform our experience and our inner landscape. So we if you're seated, just rest in the space you've created. Through the hips, the legs, internally, through the heart, mind.

Really savoring savoring the stillness, spaciousness. These moments of pause. Where we get to feel and experience are me true nature, our essence, and this practice of yoga. Joining the hands. Namaste.

Thank you.