Restorative Flow #3

Heather Neale Author

05/01/2020 Added

6 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.

Searchable Transcript

Search:

[00:00:00.226](koto music)
[00:00:08.460]Welcome, thanks for showing up
[00:00:10.310]for surrendering practice today of yoga.
[00:00:15.690]I have my prop back there for me today.
[00:00:19.790]She's a good example of a surrender.
[00:00:24.260]So let's just begin in Child's Pose on our mats.
[00:00:34.980]So your feet might come together, knees wide,
[00:00:37.720]and then exhale, reaching down and onto the mat.
[00:00:44.770]Take a few deep breaths here.
[00:01:00.710]Maybe pressing to the tops of the toes.
[00:01:07.100]Inhale, we'll lift back up, walk the hands in.
[00:01:13.470]Pressing back into the shins, we'll lift up to Tabletop.
[00:01:19.700]So, pressing down through the whole hand, the fingertips.
[00:01:23.690]Feel that strong foundation.
[00:01:26.520]So we make small circles in one direction.
[00:01:36.940]Coming back to stillness.
[00:01:39.790]And the opposite direction,
[00:01:42.210]always balancing out each side in yoga.
[00:01:53.662]And inhale, we'll drop the belly with the gaze
[00:01:57.700]to Cow and on the exhale,
[00:02:01.500]bringing it in to Cat.
[00:02:08.780]Inhale, drop the belly with the gaze.
[00:02:14.690]Exhale, rounding it in.
[00:02:44.500]Back to a neutral spine, come down to the forearms.
[00:02:49.680]Slowly walk those knees back, exhale.
[00:02:53.020]Arms, and your head between those arms.
[00:02:57.650]Exhale.
[00:03:01.220]Puppy dog.
[00:03:18.200]Next, inhale, lift the head, press down into the hands,
[00:03:20.970]walk the hands back to center.
[00:03:24.830]Moving ourselves into a seated position, finding our center.
[00:03:33.494]Our hands will wrap around the knees.
[00:03:41.500]We'll make small circles, the sacrum.
[00:03:46.950]One direction here.
[00:03:51.120]Feeling...
[00:03:54.500]...into this space.
[00:04:01.970]Back to center and we'll switch directions.
[00:04:10.060]Keeping the eyes closed or opening the soft gaze.
[00:04:19.140]Slowly, back to center.
[00:04:23.100]We'll lift the shoulders up to the ears,
[00:04:25.750]and on the exhale dropping 'em down with a sigh. (sighs)
[00:04:32.077]Inhale, lift the shoulders.
[00:04:33.890]Exhale, release. (sighs)
[00:04:38.450]One last time, inhale the shoulders
[00:04:43.070]and exhale release. (sighs)
[00:04:48.540]I'll slowly lift, coming up into our first Down Dog.
[00:04:55.010]Tucking the toes, lifting the knees
[00:05:00.643]and pressing the head back,
[00:05:05.480]heels pressed down, hips high.
[00:05:09.688]A gentle shake of the head, no, yes.
[00:05:20.840]Next, inhale, lifting that right leg high.
[00:05:24.180]Open that knee, open up that hip.
[00:05:27.940]Looking under the right arm pit,
[00:05:29.650]press down and evenly into both hands.
[00:05:36.910]Excellent.
[00:05:39.010]Coming back to neutral hips, bring that knee forward,
[00:05:43.380]pressing that right foot down.
[00:05:46.600]Release that back knee to the earth
[00:05:50.100]and then inhale, lifting, press into that thigh.
[00:05:56.420]Low Lunge.
[00:05:59.030]Staying here, maybe tuck that back toe
[00:06:03.592]and lift into High Lunge.
[00:06:08.287]Just notice where your body is today, how you're feeling,
[00:06:13.100]maybe you need more of a stronger, restorative practice,
[00:06:19.240]or less effort.
[00:06:21.540]Excellent.
[00:06:24.950]Exhale, reaching the hips back over that right leg,
[00:06:31.430]right toes up, breathing here.
[00:06:37.110]Feel the hips square, right hip comes back,
[00:06:40.110]left hip forward, reach the heart to the front of the mat.
[00:06:49.655]On the next inhale, lifting.
[00:06:54.107]Come up onto the toes of the left foot,
[00:06:57.710]pivoting, we'll come to a wide-legged Forward Fold here.
[00:07:01.780]You can stay here with the arms,
[00:07:04.693]with the hands on books or block.
[00:07:12.350]Or maybe you're here, coming on down to the forearms.
[00:07:16.510]Exhale.
[00:07:21.910]So again, finding where your body is at today.
[00:07:41.460]Next, inhale, we'll all come back to our hands,
[00:07:45.330]pivoting into that left foot,
[00:07:49.120]exhale that right knee down,
[00:07:52.184]pressing into that left hand onto the thigh.
[00:07:55.130]Low Lunge, opposite side.
[00:07:57.970]So again, you have the option:
[00:08:01.830]tuck that right toe and lift up to High Lunge,
[00:08:06.780]simply staying down, Low Lunge.
[00:08:13.760]Couple breaths here.
[00:08:16.690]Gaze soft, eyes soft, jaw soft.
[00:08:31.920]Exhale, reaching the hips back,
[00:08:35.540]reaching the heart forward over that left leg.
[00:08:44.909](gently chiming bells)
[00:08:46.536]And slowly coming forward, lifting onto that left foot,
[00:08:51.120]toes of the right and we'll pivot again to the middle.
[00:08:58.580]Again, finding what's right for your body,
[00:09:02.720]either here, maybe on books, maybe on blocks.
[00:09:10.466](gently chiming bells)
[00:09:13.710]Steady with the breath.
[00:09:19.556](gently chiming bells)
[00:09:30.280]Maybe reach to the toes, slight bend in the knees.
[00:09:37.688]Remember, the head reaches down.
[00:09:44.410]Next inhale, lifting onto the hands again,
[00:09:47.770]we'll slowly walk the hands to that right foot,
[00:09:52.250]coming down, hands around the right foot
[00:09:55.630]and I'll step back Down Dog.
[00:10:00.799](gently chiming bells)
[00:10:02.965]And we can pedal the feet or stay in stillness.
[00:10:10.816](gently chiming bells)
[00:10:22.810]Pressing into the hands, we'll come to the back of the mat,
[00:10:25.590]Forward Fold, exhale.
[00:10:34.130]Inhale, lifting half high.
[00:10:37.590]Exhale, release, slightly bending the knees,
[00:10:41.450]maybe the arms reach opposite elbows,
[00:10:44.670]release the head, maybe sway the hips side to side.
[00:10:48.889](gently chiming bells)
[00:10:57.567]We'll walk the hands back, press down with the fingertips,
[00:11:02.480]hips lift high, heels reach down towards the earth,
[00:11:06.240]slight bend in the knee, pressing that right toe to center,
[00:11:12.010]we'll lift that left leg high, pivot the hip,
[00:11:16.900]open up the leg, look under that left armpit,
[00:11:24.220]slowly bring the hips back to center,
[00:11:28.520]release that left foot in-between your hands,
[00:11:33.683]release that right knee down.
[00:11:37.410]Exhale, reach the heart forward,
[00:11:42.211]inhale, pivot back to Lunge.
[00:11:47.150]Exhale, the foot lifts,
[00:11:51.630]reach the heart forward and keep the hips,
[00:11:57.260]left hip reaching back, right hip forward.
[00:12:01.144](gently chiming bells)
[00:12:06.045]Next time we come forward, hands come down,
[00:12:08.720]press and lift, Down Dog.
[00:12:14.220]Press into the fingertips, heels reach down.
[00:12:24.569]Lift that right leg high, pivot the hip,
[00:12:28.170]open up the hip, look under that right armpit,
[00:12:31.500]press down into both hands evenly.
[00:12:40.730]Hips come back to center.
[00:12:44.830]Next inhale, reach that right foot forward,
[00:12:48.371]reach that right foot forward,
[00:12:55.140]Reach that left leg back, I'm into Pigeon.
[00:13:00.818](gently chiming bells)
[00:13:06.600]Find the sits bones, maybe you place a block
[00:13:10.890]or a blanket under the right hip
[00:13:16.367]and on the exhale, folding forward.
[00:13:25.800]Just observe the mind here, notice what's coming up
[00:13:30.960]but releasing the judgment, letting go, surrender.
[00:13:49.090]Press and lift into the hands, tuck that left toe,
[00:13:53.550]press and lift back to Down Dog.
[00:13:56.960](bones cracking)
[00:13:59.270]Toes reach down, maybe hips sway side to side,
[00:14:04.130]keep the strong hands and arms, release the head, the neck.
[00:14:14.680]Lift that left leg, and that left foot,
[00:14:21.130]reach that left foot to the right hand,
[00:14:24.920]shimmy that right leg behind you, find the sitting bones,
[00:14:32.240]that left hip on the ground or on a blanket, block,
[00:14:38.110]and exhale, release it down.
[00:14:58.681]Next, inhale, we'll press and lift,
[00:15:00.660]tuck the right toe, come back, Down Dog.
[00:15:08.056](gently chiming bells)
[00:15:11.386]and next, inhale, again step that left foot forward,
[00:15:15.760]right knee down, reach the sits bones back,
[00:15:22.000]maybe find that side to side sway of the hips
[00:15:28.998]as you finally come to a place
[00:15:31.210]of reaching that left hip long and that right hip forward.
[00:15:40.551](gently chiming bells)
[00:15:46.670]Bend into the left knee,
[00:15:50.400]bring the knees back under the hips, find our Tabletop,
[00:15:56.560]tuck the toes, press and lift in the hands,
[00:15:59.480]maybe take a few rocks forward and back.
[00:16:07.530]Steady with the breath.
[00:16:13.210]Dropping down to the knees,
[00:16:15.860]we release to the tops of the feet, keep the knees wide,
[00:16:19.900]reach the sits bones back, back to wide-legged Child's Pose.
[00:16:25.940]Release the head down onto the mat, find your breath.
[00:16:35.463](gently chiming bells)
[00:17:05.770]Next, inhale, we'll press and lift,
[00:17:11.817]again, coming to a crossed legs.
[00:17:21.780]Hands wrap around the knees, notice which foot is in front.
[00:17:27.960]On the exhale, reach the heart forward,
[00:17:31.020]grounding the hips down into the back,
[00:17:35.280]couple breaths forward, maybe elbows drop.
[00:17:42.022](gently chiming bells)
[00:17:52.780]Press and lift back to center,
[00:17:54.790]we'll switch whichever foot you have in front,
[00:17:59.710]switching that foot and again, bring the heart forward,
[00:18:04.840]so you'll be right here, perfectly fine,
[00:18:09.280]maybe you drop down elbows.
[00:18:14.133]Just feel the length in the spine
[00:18:15.650]as you reach the heart forward.
[00:18:26.119]Again, we'll press and lift,
[00:18:28.610]reach those legs long, give the legs a shake.
[00:18:34.500]So we bring our hands to the sides, Dandasana, Staff Pose.
[00:18:38.815](hammering)
[00:18:42.140]Then inhale, reach the arms up and overhead.
[00:18:45.290]On the exhale, again, reach that heart forward,
[00:18:48.970]maybe your hands come to the feet,
[00:18:52.400]maybe they come to the shins, maybe they're at the thighs.
[00:19:00.310]Again, just breathing wherever your body's at today,
[00:19:04.200]surrendering to what is, sounds of the hammers,
[00:19:15.520]gurgles of the dog's belly.
[00:19:26.780]We'll slowly bring the feet in, knees come wide,
[00:19:31.150]again, lifting up and through the heart.
[00:19:39.460]Deep breaths here, feel the belly expand.
[00:19:43.230](gently chiming bells)
[00:19:48.620]Softening where you feel like you're holding tension,
[00:19:53.930]maybe in the face, maybe in the lower back.
[00:20:04.463]Slowly bring those hands to the outsides of the knees,
[00:20:07.100]help ourselves lifting back to center, hands come behind,
[00:20:12.250]maybe it feels okay to reach those fingers forward,
[00:20:17.210]maybe more to the side as we slowly drop the knees
[00:20:23.450]to the left, to the right, just moving side to side,
[00:20:30.570]your own pace, your own breath.
[00:20:38.240]And back to center.
[00:20:42.510]Coming on down to our backs,
[00:20:48.740]slowly rolling it down, bring the knees into the chest,
[00:20:55.180]reaching, the knees maybe rocking gently side to side.
[00:21:00.241](gently chiming bells)
[00:21:16.080]Back to stillness, arms come up in Cactus
[00:21:20.480]or to a T if you have more room.
[00:21:24.195](dog's collar rattles)
[00:21:25.400]You don't run into the dog.
[00:21:29.210]Release that left knee down, right foot lifts,
[00:21:33.860]maybe cross that right knee over that left leg,
[00:21:38.810]press to the left foot as you lift the hips,
[00:21:44.050]pivoting the hips to the right,
[00:21:46.720]come on down to that left hip and slowly move to a Twist.
[00:21:53.560]If that's too much, uncross those legs and breathe here.
[00:22:02.180]Again, noticing your own body.
[00:22:06.648](gently chiming bells)
[00:22:11.060]What's the best for your body today?
[00:22:16.870]Without judgment.
[00:22:23.500]Engaging the core, roll up those knees back to center,
[00:22:28.340]Uncross that right knee.
[00:22:32.896]We'll heel toe those feet as wide as the mat,
[00:22:35.410]drop those knees in.
[00:22:38.010]I'm just taking a constructive rest here,
[00:22:41.651]maybe hands come to the belly.
[00:22:43.637](wooden shaker rattles)
[00:22:44.793]Then maybe the head shakes gently side to side.
[00:22:51.033](wooden shaker rattles)
[00:22:52.700]Maybe staying in stillness here.
[00:22:59.136](wooden shaker rattles)
[00:23:03.754]Heel toe those feet back under the knees,
[00:23:08.610]reach that left leg up to the sky,
[00:23:11.920]crossing it over, bring the hands again to Cactus or T.
[00:23:17.590]Press into the right foot as we lift the hips,
[00:23:19.380]shift the hips to the left, dropping down onto the right hip
[00:23:23.730]and slowly release the knees to the right,
[00:23:28.414]again you have the option, releasing.
[00:23:34.819](wooden shaker rattles)
[00:23:36.860]So it's finding what's right for you.
[00:23:41.898](wooden shaker rattles)
[00:23:57.000]Engage the core, (wooden shaker rattles)
[00:23:59.138]bring your knees back to center, hips to center,
[00:24:02.550]bring the feet together and slowly drop those knees wide.
[00:24:11.568](wooden shaker rattles)
[00:24:13.350]A bit of constructive rest here,
[00:24:15.080]feel those feet pressing together,
[00:24:19.270]just allow the knees to come wide,
[00:24:22.400]maybe you have blocks under the thighs here.
[00:24:27.960]Letting them go is too much,
[00:24:32.040]maybe the hands come onto the thighs,
[00:24:35.740]helping with that stretch a little and again,
[00:24:38.420]maybe the hands come to belly, lots of options.
[00:24:42.560](gently chiming bells)
[00:25:04.240]Finally, we'll begin by releasing into our Savasana,
[00:25:09.440]reaching the left foot forward slowly and then the right
[00:25:15.020]and setting up to what feels good for your body,
[00:25:19.320]maybe the arms a few inches away, palms up.
[00:25:24.130]Just take in the energy of the practice.
[00:25:28.410]Maybe you need some more grounding, maybe it's in the hands,
[00:25:33.840]the ground feeling, grounding, the earth.
[00:25:44.390]So hold you steady...
[00:25:51.076]...in this practice.
[00:26:14.463](gently chiming bells)
[00:26:24.496]Relax the skin of the forehead, smoothing it out.
[00:26:33.940]Feel the skull heavy, relax,
[00:26:42.540]eyes resting in the sockets.
[00:26:45.174](tribal music)
[00:26:56.650]How about the cheeks?
[00:26:59.560](tribal music)
[00:27:08.460]All the bones in the face relaxing,
[00:27:13.210]the throat, shoulders, arms, hands.
[00:27:29.442]The ribs, the organs, hips,
[00:27:37.000]lots of emotions held in the hips,
[00:27:41.264]the eyes and the hamstrings,
[00:27:46.210]kneecaps, shins, calves, ankles,
[00:27:56.760]tops of the feet and the soles of the feet.
[00:28:05.580]Imagine being able to breathe through the soles of the feet
[00:28:09.670]and the inhale as you lift that oxygen up through the legs,
[00:28:17.410]all the way up to the hips, the pelvis,
[00:28:21.066]the chest, up to the crown of the head.
[00:28:25.434]On the exhale, really sing it out, soles of the feet,
[00:28:32.332]releasing anything out, it no longer serves you.
[00:28:37.082](tribal music)
[00:28:42.526]Allowing the mind to rest.
[00:28:45.099](tribal music)
[00:29:00.117]And absolutely stay here as long as you need to.
[00:29:04.123](tribal music)
[00:29:09.197]You can decide to end the practice here.
[00:29:12.617](tribal music)
[00:29:23.131]If you're ending, I'll bring our hands to our center.
[00:29:26.010]Thank you for allowing me to guide you in this practice.
[00:29:31.380]It's always my honor.
[00:29:33.480](tribal music)
[00:29:38.315]For the upcoming week,
[00:29:39.440]just allowing yourself to be surrendering to what is,
[00:29:46.290]but remembering to come back to your true nature:
[00:29:52.010]being, love, peace.
[00:29:59.877]Namaste.
[00:30:01.285](tribal music)

The screen size you are trying to search captions on is too small!

You can always jump over to MediaHub and check it out there.

Comments

0 Comments

Restorative Flow #3

Description

Searchable Transcript

Comments icon comment

Related Channels

Comments