Regulate Anywhere

Hi, everyone. Welcome to regulate anywhere. And you don't even need to have a mat to do this practice. You can practice this and knew where you are. So join me from that place in mountain pose to Dasana.

Closing your eyes, your feet can be hip width apart or together, whatever your preference is, stand in what is true for you. Let your arms just rest alongside your body. Start to notice your breath and how your body moves as you breathe, how the belly and the chest move. Please one hand over your belly button and one hand over your heart. The next time you breathe in, imagine that breath is drawing up from the soles of your feet all the way up to the crown of the head.

And exhale from the crown back down to the feet. And we'll do that one more time, breathing in from the soles of the feet from the earth. Up to the crown and exhaling from the crown of the head back down to the feet back into the earth. And take a moment to set an intention for yourself for this practice. And blink your eyes open, lower your arms, we're gonna lift up with our right foot first, and just go ahead and do a few ankle rolls circling your foot.

So a little bit of balancing here as you're balancing on the left foot. Reverse the direction. You might hear some cracks. Place your right foot down and do the same with the left. So balance on that right foot, anchor all four corners of your right foot. Circle the left and reverse.

Bring your left foot back down. Your feet are hip width or even a little bit wider. Bringing your hands to your hips, just circle your hips any direction now. Your circles can be as small or as big as you wish them to be. You might even move a little slower just feeling those sticky parts of the hips.

If you're feeling any of this in your lower back, you can bend your knees and reverse the direction. How is your breath? Inhale is the hips circle in one direction, exhale as they circle in the other direction. And then back to center pausing here, reach both arms towards the sky, stretch up not just from your arms, but from the fingertips. And as you exhale lower that left arm, and side bend over towards the left.

Anch her that right foot. Lift that right hip point up slightly. And back to center, inhale reach up. XL over the right arm side bend over to the right. Anchor through the left foot.

Breathe, then open the left side of the ribcage. And then back to center and he'll reach up. Excel lower your arms alongside your body and just swing them side to side. Honestly, there's no right or wrong way to do this. Just let your arms move side to side.

Your upper torso is also going to twist slightly. It might feel good even here to micro bend the knees a little bit, so you feel more buoyant versus rigid. Regulating anywhere, anytime. Back over to center, pause here. Shrug your shoulders up, inhale.

Shrug him down, exhale. And these sniffs in and sniffs out their quick breaths. We're moving from the ground up. So moving up the body, tending to all the areas of the body. Few more.

And relax pause, let your eyes close, shoulders settle. We'll take the left hand over towards that right temple, which is just above your ear, and then lightly drop your head over to your left. So we're stretching the right side of the neck. And just like you did, shrugging of your shoulders, pull that right shoulder down. And drop your chin in slightly.

Even look down. Take deep breaths. Bringing your head back and lower your left hand. Your right hand's gonna go over towards that left temple right above the ear and slightly let the head drop over to the right. Stretching from the left side of the neck down to that top of the left shoulder, and even feel the left shoulder drop down.

Drop your chin in slightly towards the chin or towards the chest. Just going into a different angle of the stretch. Good. Bring the head back to center and drop your chin in. Take the chin up. Look over to the rights and over to the left and back to center.

Next time you breathe in, reach up in hell. We're gonna tend to the whole body now. The whole spine exhale and forward fold. So bringing this all together. Bend the knees a lot here as you're in your forward fold, tuck your chin in, let your arms hang like a ragdoll, and very slowly as your feet feel heavy on the earth, start to roll yourself up taking your time, coming into these spinal roll ups.

Feeling the support of your feet. Pull the shoulders back. Lift the gaze. We'll do that again. Inhale. Reach up. And exhale fold with a bend in the knees.

Let that bend be generous. Arms heavy. Chin in as you roll yourself up slowly. One vertebra at a time. And one more.

And exhale to fold. Slowly, rolling yourself up. Shoulders pull back, gaze lifts, and just pause here for a moment. Again, standing in mountain pose, your preferred way, feet together or hip width apart. Just close your eyes, feel what regulation or notice what regulation feels like. Just all the parts of you are present here in the now, your body, your breath, your mind.

One hand to the belly, one hand to the heart. In gratitude for this short regulating practice. Namaste.