Restorative Flow

Heather Neale Author

04/17/2020 Added

36 Plays

Description

A yoga practice with movements that are slow, gentle, repetitive and rocking to create a class that is deeply nourishing for de-stressing and to deeply relax.

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[00:00:01.691](relaxing music)
[00:00:09.120]Thanks for showing up
[00:00:10.380]to this restorative practice, today.
[00:00:13.608]I hope this video finds you well and healthy.
[00:00:18.120]Allowing yourself to be, just take a few moments
[00:00:22.550]to breathe,
[00:00:23.650]inhaling and exhaling.
[00:00:26.001](relaxing music)
[00:00:27.949](breathes deeply)
[00:00:29.888](relaxing music)
[00:00:32.840]Relaxing the shoulders
[00:00:34.535](relaxing music)
[00:00:41.139]and tension in the face.
[00:00:43.193](relaxing music)
[00:00:52.103]feeling the belly expand
[00:00:55.067]in the inhale.
[00:00:56.470]Contract on exhale.
[00:00:58.968](relaxing music)
[00:01:05.718]Slowly,
[00:01:07.153]drop the right ear to the right shoulder,
[00:01:10.350]to feel a stretch.
[00:01:12.974]The left side of the neck, maybe reaching
[00:01:18.656]the right arm fingertips
[00:01:21.710]to the floor beside you.
[00:01:24.144](relaxing music)
[00:01:29.050]Slowly, back to center.
[00:01:33.334]And dropping left ear, left shoulder,
[00:01:35.630]maybe reaching
[00:01:38.180]left hand fingertips to the mat beside you.
[00:01:46.550]And again, back to center.
[00:01:49.620]Exhale, dropping chin to chest,
[00:01:52.840]feel the stretch in the back of the neck.
[00:01:56.986]And then, inhale, lift the gaze.
[00:02:01.690]Exhale,
[00:02:05.270]chin to chest.
[00:02:08.440]Inhale, lift the gaze.
[00:02:14.120]Exhale,
[00:02:15.820]chin to chest.
[00:02:20.240]So, we slowly lift the head back to center.
[00:02:24.240]Coming on to our mats,
[00:02:26.910]come on down
[00:02:30.320]to our backs.
[00:02:34.120]Hug the knees into the chest,
[00:02:36.840]gently roll, side to side.
[00:02:40.123](relaxing music)
[00:02:45.341]just coming into your breath, into the body,
[00:02:49.720]releasing any future predictions,
[00:02:56.170]the past.
[00:02:57.370]Just allow yourself to be here in the moment.
[00:03:01.750]Slowly drop the feet into the mat,
[00:03:04.960]hands beside
[00:03:07.370]the body,
[00:03:08.203]squeezing the shoulders
[00:03:12.210]behind.
[00:03:14.023]And the inhale, press down into the feet
[00:03:16.680]and lifting
[00:03:18.730]and the inhale up to the shoulders.
[00:03:23.840]Most of the weight here is on the shoulders.
[00:03:27.460]The feet, down the exhale, slowly release.
[00:03:33.150]Inhale, lift.
[00:03:36.793]Exhale, release.
[00:03:40.180]Your own pace, your own breath.
[00:03:43.320]Inhale, lift.
[00:03:46.050]Exhale, release.
[00:03:55.670]Moving with your breath.
[00:04:03.300]Next inhale, reaching the right knee into the chest.
[00:04:08.640]Heel towards the ceiling.
[00:04:11.575](relaxing music)
[00:04:14.860]The exhale,
[00:04:16.620]lowering that right foot,
[00:04:19.960]hovering.
[00:04:22.520]And the inhale, lifting that foot back up into the ceiling.
[00:04:26.090]Exhale, release.
[00:04:30.540]Inhale, lift.
[00:04:34.330]Moving at your pace and your breath.
[00:04:37.998](relaxing music)
[00:04:48.780]Next exhale,
[00:04:49.990]bend that right knee and reach that ankle
[00:04:52.390]across that left thigh.
[00:04:54.780]You're welcome to stay here,
[00:04:56.160]maybe gently pressing right hand into right thigh.
[00:05:00.870]Or simply lift
[00:05:03.690]that left foot off the mat,
[00:05:05.240]reaching under that right leg
[00:05:10.621]with that left hand behind the thigh or to the shin,
[00:05:14.580]feeling that stretch
[00:05:19.000]in that outer right hip.
[00:05:20.860]Maybe you rock side to side,
[00:05:23.740]staying with your breath.
[00:05:26.271](relaxing music)
[00:05:35.010]If you've found that rocking, slowly,
[00:05:38.080]coming back to stillness
[00:05:39.260]as you release that left foot back to the mat
[00:05:42.570]and cross the right leg,
[00:05:44.840]lifting that left heel to the ceiling.
[00:05:48.430]Taking a breath here
[00:05:50.040]and on the exhale, slowly release that left leg.
[00:05:55.530]Inhale, to lift.
[00:05:58.730]Exhale, release.
[00:06:02.470]Slowly, your own pace, your own breath,
[00:06:06.322]staying here in the moment.
[00:06:08.660](relaxing music)
[00:06:12.591]Inhale, lift.
[00:06:15.340]Exhale, release.
[00:06:17.322](relaxing music)
[00:06:27.483]Bend that left knee
[00:06:28.667]and reach that left ankle with that right thigh.
[00:06:33.311]You're welcome to stay here,
[00:06:34.144]maybe gently pressing the left hand to the left thigh.
[00:06:39.320]Or lifting that right foot,
[00:06:41.200]reaching in between and under that left leg,
[00:06:45.700]there to the thigh or to the shin.
[00:06:52.820]So, finding
[00:06:55.100]the best posture that fits your body.
[00:06:59.690]Maybe rock gently side to side.
[00:07:02.711](relaxing music)
[00:07:06.030]Maybe you stay in stillness.
[00:07:09.211](relaxing music)
[00:07:13.910]Slowly release that right foot
[00:07:17.040]and cross that left.
[00:07:20.080]Arms coming up to a "T".
[00:07:25.120]Feet come as wide as the mat, knees knock into center.
[00:07:28.470]Take a breath here.
[00:07:30.556](relaxing music)
[00:07:34.680]Relax the jaw.
[00:07:39.470]Allow the eyes to rest in their sockets.
[00:07:45.800]Heel-toe
[00:07:48.160]those feet
[00:07:50.400]hip-width apart
[00:07:52.300]and bring the knees into the chest,
[00:07:54.390]slowly rocking side to side.
[00:07:57.627](relaxing music)
[00:08:04.070]The next inhale,
[00:08:06.050]straighten the legs,
[00:08:07.480]rocking yourselves up to the seated position.
[00:08:15.680]Finding a seated position.
[00:08:21.190]Placing the hands in front, spine lifts,
[00:08:25.330]heart lifts,
[00:08:27.880]tailbone presses down into the mat and exhale slowly.
[00:08:32.102]Can move forward,
[00:08:34.131]release to the forearms
[00:08:37.300]or stay here.
[00:08:40.430]Couple of breaths.
[00:08:50.490]Come back to center, reach the hands behind the back,
[00:08:53.900]shoulders lift and squeeze onto the back,
[00:08:57.130]knuckles reach down.
[00:08:58.990]The inhale, lift the gaze.
[00:09:03.373]Exhale, drop forward.
[00:09:08.460]Couple of breaths here.
[00:09:11.141](relaxing music)
[00:09:18.251]Next inhale, lift back to center, release the hands.
[00:09:21.320]Right hand comes down to the side of the hip,
[00:09:24.570]lifting that left arm high, reaching up and over.
[00:09:32.040]Feeling that stretch on the left side of the body.
[00:09:36.180]Head can look down.
[00:09:39.131]You can look up, to the side.
[00:09:42.250]Just find what feels more comfortable for you.
[00:09:45.270]Exhale, release hand back down by the side
[00:09:48.980]and lift that right arm up and over.
[00:09:53.130]Keep the breath moving.
[00:09:55.320]Again, feel what's better and more comfortable for the neck.
[00:10:06.500]Slowly lift back to center.
[00:10:09.650]One more time, your own pace, your own breath.
[00:10:13.450]Right hand down, inhale, lift that left.
[00:10:17.020]Exhale, release up and over.
[00:10:19.830]Again,
[00:10:21.450]where the neck or the head,
[00:10:24.770]try to keep the left shoulder lifted.
[00:10:29.700]Inhale, lifting
[00:10:31.550]and over
[00:10:35.686]the right hand to the left side, again.
[00:10:40.730]Notice the neck in a comfortable position for you.
[00:10:45.820]So, we come back to center.
[00:10:50.440]Slowly sit into those, rock into those sits bones,
[00:10:54.200]moving side to side.
[00:11:01.060]Knee reaching, the legs out long,
[00:11:03.430]exhale as we drop the hands forward,
[00:11:08.440]finding a long spine.
[00:11:13.560]Slight bend in the knees.
[00:11:22.980]Back to center.
[00:11:25.330]Torso over that right leg,
[00:11:28.090]reach the heart forward
[00:11:29.330]as if you're trying to reach the heart to the toes,
[00:11:31.320]on the exhale, drop
[00:11:33.950]forward.
[00:11:35.250]Feel the stretch in the hamstring.
[00:11:38.560]Slight bend
[00:11:41.397]in that knee.
[00:11:45.500]Your next inhale, lifting back to center.
[00:11:48.200]Torso over that left leg,
[00:11:52.010]exhale, drooping forward.
[00:11:54.810]Heart to toes.
[00:11:58.330]Stay with the breath,
[00:12:00.510]slight bend in that left knee.
[00:12:06.137](relaxing music)
[00:12:11.873]Inhale, you can come back to center.
[00:12:14.121](sliding on mat)
[00:12:14.954]Feet together.
[00:12:18.060]This time, see if you can find that opposite foot on top,
[00:12:23.410]reach the arms out to the side,
[00:12:26.220]and press
[00:12:28.690]into the hands,
[00:12:30.860]lifting the fingers and breathe here.
[00:12:34.650](relaxing music)
[00:12:39.730]Feel that stretch in the forearm.
[00:12:44.910]Continue to breathe.
[00:12:52.640]Slowly drop those palms
[00:12:55.320]so you face the inside, feel the stretch
[00:12:59.541]in the forearms.
[00:13:01.220]And breathe.
[00:13:05.680]Again, lift those fingers,
[00:13:09.340]feeling the stretch.
[00:13:11.420]Try to reach those fingers
[00:13:14.070]closer into the body.
[00:13:18.670]The exhale, drop the palms down and in.
[00:13:22.541](relaxing music)
[00:13:27.900]One last time,
[00:13:30.082]lift those fingers,
[00:13:33.400]stay with the breath.
[00:13:36.050]Relax
[00:13:37.901]your face,
[00:13:38.750]jaw.
[00:13:45.890]Excellent.
[00:13:48.600]Slowly release those arms down.
[00:13:52.120]Reaching that left arm up and over
[00:13:55.070]and twisting to the right,
[00:13:58.430]keep the heart lifted.
[00:14:01.550]You're only taking the gaze
[00:14:04.990]to where your shoulder meets.
[00:14:08.200]Not forcing it,
[00:14:10.480]still allowing yourself to find
[00:14:14.380]your own edge.
[00:14:18.430]So we release, come back to center,
[00:14:20.070]inhale, the arms up and overhead,
[00:14:21.830]exhale, opposite side.
[00:14:24.780]Right hand, left thigh, looking over the back shoulder.
[00:14:29.564](relaxing music)
[00:14:44.040]Slowly release back to center.
[00:14:47.150]One more time, your own pace, your own breath.
[00:14:49.840]Inhale, left arm lifts,
[00:14:51.630]exhale,
[00:14:54.090]to the right.
[00:14:59.896](relaxing music)
[00:15:03.920]Inhaling, lifting the arms,
[00:15:05.600]exhale, to the left.
[00:15:08.819](relaxing music)
[00:15:17.250]Back to center.
[00:15:20.098]We'll slowly come up in cow,
[00:15:23.010]table top,
[00:15:27.810]finding
[00:15:31.630]that strong foundation.
[00:15:35.380]So, we focus on lengthening
[00:15:37.680]our exhales or inhale.
[00:15:39.673]Drop the belly,
[00:15:42.130]lift the gaze, tailbone lifts.
[00:15:44.958]And then, the exhale,
[00:15:46.890]five,
[00:15:48.210]four,
[00:15:49.420]three,
[00:15:50.810]two,
[00:15:52.180]one.
[00:15:55.420]Inhaling, slowly drop the belly.
[00:15:59.820]Exhale, rounding through the spine.
[00:16:04.300]Five,
[00:16:06.050]four,
[00:16:06.910]three,
[00:16:08.250]two,
[00:16:09.821]and one.
[00:16:12.521](relaxing music)
[00:16:15.050]Next inhale, pressing down
[00:16:19.773]into the mat,
[00:16:21.060]pressing into the hands.
[00:16:23.980]The exhale,
[00:16:26.870]count to six.
[00:16:29.430]Six,
[00:16:30.560]five,
[00:16:32.080]four,
[00:16:32.980]three,
[00:16:34.070]two
[00:16:35.245]and one.
[00:16:39.930]Inhale, lift.
[00:16:42.070]Count to seven on the exhale.
[00:16:44.800]Seven,
[00:16:46.280]five,
[00:16:47.700]four,
[00:16:48.533]three,
[00:16:49.700]two
[00:16:50.820]one.
[00:16:55.890]Inhale, last one.
[00:16:58.230]Exhale to eight.
[00:17:00.600]Eight,
[00:17:01.770]five,
[00:17:03.030]four,
[00:17:04.160]three,
[00:17:05.370]two,
[00:17:06.485]one.
[00:17:07.840](relaxing music)
[00:17:11.744]Excellent.
[00:17:13.325]We'll come back to a neutral spine
[00:17:14.780]as we drop down into those forearms.
[00:17:21.150]Spreading the fingers, press down into the forearms.
[00:17:25.410]Gently walk those knees back, puppy dog.
[00:17:30.103]Release the head in between the arms.
[00:17:33.073](relaxing music)
[00:17:47.790]And slowly come forward,
[00:17:51.299]to sphinx.
[00:17:53.157]Elbows under the shoulders, forearms down.
[00:18:01.706]If that's too much for the back, bring those elbows forward.
[00:18:06.210]And looking over that left shoulder, take a breath.
[00:18:13.720]Slowly, bring it back to center.
[00:18:17.219]On your next exhale, looking over the right shoulder.
[00:18:27.400]Back to center.
[00:18:29.890]Release the forearms forward,
[00:18:31.770]release the head, bend the knees,
[00:18:36.430]windshield-wipers side to side.
[00:18:39.386](relaxing music)
[00:19:03.290]Back to stillness.
[00:19:05.210]Releasing the feet,
[00:19:08.180]hands come under the shoulders,
[00:19:10.350]press and lift,
[00:19:12.420]we make our way to down dog.
[00:19:14.500]Tuck the toes,
[00:19:16.070]press into the hands and lift those hips up and high.
[00:19:21.180]Release the head,
[00:19:23.450]gentle shake, "no,", "yes".
[00:19:26.576](relaxing music)
[00:19:31.010]Slowly reaching the heels down towards the earth,
[00:19:34.750]hips high.
[00:19:42.330]Bending thorough the knees, looking forward, step.
[00:19:46.540]Release the head down,
[00:19:53.850]inhale, lift half-high,
[00:19:56.737]and exhale, release.
[00:20:05.010]Inhale, half-high,
[00:20:08.080]exhale, release.
[00:20:09.977](relaxing music)
[00:20:12.760]Inhale, lifting through the long spine,
[00:20:17.120]exhale, release.
[00:20:21.460]Bending through the knees,
[00:20:22.820]press down into the feet with the arms up and overhead,
[00:20:27.350]exhale, hands down to heart center.
[00:20:32.960]Inhale, lift the arms up and overhead,
[00:20:35.570]exhale, release, forward fold.
[00:20:38.323](relaxing music)
[00:20:41.950]Slightly bend the knees,
[00:20:43.550]inhale, long spine,
[00:20:45.570]exhale, release.
[00:20:49.446]Bend the knees, arms lift, press down into the feet,
[00:20:52.960]lift up and overhead,
[00:20:54.660]exhale, hands down to heart center.
[00:21:00.620]Exhale, release hands.
[00:21:04.798]Inhale, lift.
[00:21:08.570]Bend the knees,
[00:21:10.280]reach the heart forward, lift the arms up and overhead,
[00:21:13.870]exhale, hands to heart center.
[00:21:16.884](relaxing music)
[00:21:23.990]Balancing onto that left foot,
[00:21:26.830]lift that right knee up and out to the side.
[00:21:32.430]On the exhale, press that foot and leg,
[00:21:34.430]right foot, left leg.
[00:21:37.590]Tree pose.
[00:21:38.770]Maybe you stay here, maybe you lit the arms up and overhead.
[00:21:44.840]Breathing.
[00:21:46.518](relaxing music)
[00:21:51.420]Slowly bring the knee back to center,
[00:21:54.240]release the hands back down.
[00:21:56.030]Switch feet.
[00:21:57.030]Steady on the right foot,
[00:21:59.230]find the balance, lift that left knee,
[00:22:02.030]reach that left knee out to the side,
[00:22:05.650]pressing that left foot into that right leg.
[00:22:10.000]It can be here or all the way down.
[00:22:15.337]Breathe.
[00:22:16.170]Maybe arms lift up and overhead.
[00:22:18.827](relaxing music)
[00:22:26.027]Leg back to center, release the hands.
[00:22:29.107]Reach the feet wide,
[00:22:31.197]let the arms swing side to side,
[00:22:35.840]release any tension, stay with your breath.
[00:22:42.020]Coming back to stillness,
[00:22:44.850]back to center,
[00:22:47.140]slowly,
[00:22:50.980]find your breath,
[00:22:53.400]lift your heart.
[00:22:56.460]Tailbone
[00:22:58.090]reaches down,
[00:22:59.610]navel presses to the spine,
[00:23:03.100]shoulders relaxed,
[00:23:05.030]face relaxed,
[00:23:08.040]jaw relaxed.
[00:23:12.250]Come on down.
[00:23:16.320]Using a blanket, bolster pillow,
[00:23:19.460]whatever you have on hand,
[00:23:21.880]taking the knees to the outside,
[00:23:25.271]on the exhale, hands outside
[00:23:27.880]and slowly release
[00:23:30.440]right cheek onto the pillow,
[00:23:34.060]blanket, bolster.
[00:23:38.565]Find the breath.
[00:23:40.309](relaxing music)
[00:23:57.034]Press into the hands,
[00:23:59.296]look forward.
[00:24:01.304]The exhale, release
[00:24:04.400]onto that left cheek.
[00:24:06.374](relaxing music)
[00:24:13.522]Continue to expand
[00:24:16.030]the breath.
[00:24:18.414](relaxing music)
[00:24:37.917]Press, lift, one more time each side.
[00:24:42.000]Bring down onto the right cheek,
[00:24:45.430]three breaths here.
[00:24:50.306](relaxing music)
[00:25:09.950]Observing the thoughts
[00:25:14.226]of yourself to let go.
[00:25:16.879](relaxing music)
[00:25:25.730]Try not to get caught up in the thoughts,
[00:25:29.110]letting it be.
[00:25:31.142](relaxing music)
[00:25:33.670]So, gently guiding yourself back to your breath.
[00:25:37.948]Inhale, lift.
[00:25:39.170]Exhale.
[00:25:40.772](relaxing music)
[00:26:01.708]Inhale, lifting,
[00:26:02.630]we'll make our way down onto our backs.
[00:26:08.790]And again, gently bring the knees into the chest,
[00:26:17.313]open the arms to a "T",
[00:26:20.080]and slowly drop the knees
[00:26:23.490]to the left,
[00:26:24.323]maybe the gaze to the right.
[00:26:27.617]A few breaths here.
[00:26:29.121](relaxing music)
[00:26:47.370]Engage the core, bring the knees back to center
[00:26:50.370]and drop the knees to the right,
[00:26:54.790]maybe the gaze over the left shoulder,
[00:26:58.635](relaxing music)
[00:27:05.990]feeling the expansion.
[00:27:08.590]Contractions of the exhales, observe the mind,
[00:27:14.580]letting go of the thoughts.
[00:27:17.785](relaxing music)
[00:27:26.090]Slowly, knees come back into the chest.
[00:27:32.580]Maybe rock side to side or stay in stillness.
[00:27:36.435](relaxing music)
[00:27:46.080]Gently dropping the feet down,
[00:27:50.190]stretching the legs at will,
[00:27:53.600]arms open to the side.
[00:27:55.811](relaxing music)
[00:28:00.750]Gently roll the head to the left.
[00:28:09.193]Lifting the head, roll to the right.
[00:28:13.942](relaxing music)
[00:28:24.893]Back to center.
[00:28:27.260]Bringing the hands over the heart,
[00:28:29.610]gently rubbing those hands together,
[00:28:32.006](rubs hands together)
[00:28:34.060]bringing some friction, some warmth.
[00:28:36.857](rubs hands together)
[00:28:40.564]And slowly release the hands over the eyes
[00:28:45.126]and breathe.
[00:28:48.577](relaxing music)
[00:28:59.708]Again, hands come together, (rubs hands together)
[00:29:02.236]making some warmth, some friction between the hands.
[00:29:06.457]Slowly release, bringing the hand over the heart.
[00:29:14.480]Remembering
[00:29:16.060]we are all healers,
[00:29:19.310]even if we're not yoga teachers,
[00:29:23.980]we all have the ability to heal within.
[00:29:29.093](relaxing music)
[00:29:33.510]Even with simple gestures,
[00:29:37.820]hands to the heart.
[00:29:39.634](relaxing music)
[00:29:46.646]One last time, (rubs hands together)
[00:29:49.894]rub those hands together, friction, (rubs hands together)
[00:29:53.116]warmth, (rubs hands together)
[00:29:55.956]release the hands to the belly.
[00:30:00.625](relaxing music)
[00:30:02.813]allow the elbows to release down
[00:30:04.620]so you don't have to hold the arms up.
[00:30:09.850]Just feel,
[00:30:14.490]expanding and contract.
[00:30:17.776](relaxing music)
[00:30:58.830]Slowly release the hands down by the side,
[00:31:04.169]taking a few moments here.
[00:31:09.158]If you'd like, you can pause,
[00:31:11.250]taking extended Shavasana.
[00:31:14.101](relaxing music)
[00:31:23.441]Slowly
[00:31:26.270]come back (slides on mat)
[00:31:28.681]into a comfortable seated position. (slides on mat)
[00:31:34.780]Bringing the hands to heart,
[00:31:38.100]bowing to our most important teacher, the teacher within.
[00:31:42.278](relaxing music)
[00:31:49.350]Palms come to the forehead
[00:31:52.200]as we keep peace, love,
[00:31:55.420]patience,
[00:31:56.740]within our thoughts.
[00:31:59.410]Peace, love and patience
[00:32:03.023]in our words to ourselves and others.
[00:32:06.740]Peace,
[00:32:07.930]love
[00:32:11.065]inside
[00:32:13.687]for ourselves,
[00:32:14.780]so we can more freely send it out to others.
[00:32:18.255](relaxing music)
[00:32:24.410]Thank you all for practicing with me today.
[00:32:27.170]It was my honor to guide you.
[00:32:29.836]From my heart to yours,
[00:32:31.560]Namaste.
[00:32:33.926](relaxing music)

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Restorative Flow

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