Restorative Flow #4

Heather Neale Author

05/14/2020 Added

42 Plays

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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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[00:00:01.811](instrumental music)
[00:00:10.020]Hello, thanks for showing up,
[00:00:12.340]for your Yoga practice with me this evening,
[00:00:15.040]or during the day, whatever it happens to be for you.
[00:00:19.170]I tried to make this a class in the evening.
[00:00:23.570]Maybe for when you wake up in the evening,
[00:00:26.270]and can't go back to sleep,
[00:00:27.520]so maybe this is a practice that can help you
[00:00:30.530]kinda slow things back down.
[00:00:32.839]And come back, to that restful night of sleep.
[00:00:37.890]We'll start by just meditation,
[00:00:40.440]of gently placing our hands on our lap.
[00:00:43.920]We'll have the right palm facing the ceiling,
[00:00:50.769]and the left palm gently placed downward, on the thigh.
[00:00:56.661]Just start to notice your breath, your breathing.
[00:01:02.760]Start to link them through the spine.
[00:01:05.020]Lifting the crown to the head.
[00:01:07.530]Tailbone reaches down to the earth.
[00:01:13.430]Feeling the breath moving through that spine.
[00:01:17.870]All the way down into the tailbone,
[00:01:22.493]and all the way up to the crown of the head.
[00:01:25.470]Maybe imagining, flossing, spine,
[00:01:30.228]cleaning if you will, (breathes loudly) inhale, exhale.
[00:01:36.849](breathes loudly)
[00:01:44.863]We'll slowly change the hands.
[00:01:47.420]Right hand down, left hand up.
[00:01:53.800]Relax through the shoulders.
[00:02:01.611](breathes loudly)
[00:02:11.230]Gently placing both hands down on the thighs,
[00:02:14.480]coming to a resting position.
[00:02:18.312](breathes loudly)
[00:02:20.464]Arms slowly dropped down by the sides,
[00:02:22.809]as we inhale, lifting arms up, and over head.
[00:02:27.110]Drop the shoulders away from the ears.
[00:02:29.340]So on the exhale, that right hand drops.
[00:02:34.240]And that left hand reaches over.
[00:02:38.520]Just find that stretch on that left side of the body.
[00:02:41.240]Inhale, lift, back to center.
[00:02:43.290]Right arm, up and over, left hand down.
[00:02:46.768](lighthearted music)
[00:02:51.960]Two more times, at your own pace, your own breathe.
[00:02:55.090]Moving slow, and gentle.
[00:02:58.660]Syncing the breathing and movements together.
[00:03:06.519]Hands come behind the back.
[00:03:09.220]You press the knuckles, down into the earth.
[00:03:12.620]Squeeze the shoulders onto the back.
[00:03:14.420]Lift the heart on the inhale,
[00:03:16.751]and exhale, releasing over.
[00:03:20.880]Arms come up behind, look down.
[00:03:27.320](breathes loudly)
[00:03:32.690]And then let's inhale while we lift,
[00:03:34.670]release the hands.
[00:03:36.020]Come back to center.
[00:03:37.979]We gonna come to our feet, and to our sun salutation.
[00:03:44.630]This evening, just to kinda take that extra energy we have,
[00:03:50.140]and release it, letting go.
[00:03:53.850]Inhale, while lifting your arms up, and over head.
[00:03:57.573]And, exhale, release, forward fold.
[00:04:01.810]Slightly bended knees, crown of the head reaches down.
[00:04:05.680]So the hips inline with the heels.
[00:04:10.680]And you can also use a block,
[00:04:12.537]underneath the hands.
[00:04:14.270]I don't quite reach the floor.
[00:04:17.090]Inhale as we lift half high.
[00:04:19.950]Long spine, tailbone reaching to the back wall.
[00:04:25.448]Bow the head forward, exhale, release the doubt.
[00:04:29.908]Bend the knees, inhale, lifting up.
[00:04:34.260]Arms up and over head, exhale, hands come down,
[00:04:37.853]to hot summer.
[00:04:40.229]Exhale release the hands down, forward fold.
[00:04:46.061]Inhale lifting half high.
[00:04:49.910]Again exhale release.
[00:04:54.606]Bend your knees, inhale lift, arms come up, and over head.
[00:04:58.336]Exhales hands down to heart center.
[00:05:02.405]Feel the feet grounded on the mat.
[00:05:06.530]All four corners, evenly.
[00:05:13.708]Inhale with those arms up, and over head.
[00:05:17.320]Exhale, swan diving forward, forward fold.
[00:05:22.220]Inhale, lift half high, exhale release.
[00:05:26.480]So plant the hands, step the feet back,
[00:05:31.410]so we come to tabletop, maybe plank,
[00:05:36.930]or maybe knees down, plank.
[00:05:40.380]So finding the option that better fits you.
[00:05:44.666]Slowly drop the knees, if they're lifted,
[00:05:48.576]come all the way down onto the mat.
[00:05:51.104]Release, the curl the forehead.
[00:05:54.100]Reach the arms forward, take a full breathe here,
[00:05:58.990]in and out.
[00:06:01.540]Exhale, hands come back, on the side of the shoulders,
[00:06:06.490]inhale lift.
[00:06:09.990]And we'll slowly press back.
[00:06:12.810]To a seated position.
[00:06:16.100]So here you can stay on your shins,
[00:06:22.190]or you can come cross legged
[00:06:23.460]if this isn't comfortable for you.
[00:06:26.580]Relax the shoulders, down ,and away from the ears.
[00:06:33.254]And inhale, we lift the arms up, and over head.
[00:06:36.263](breathes loudly)
[00:06:37.973]Head will come to that right arm.
[00:06:42.410]Will slowly drop, as the head continues to drop.
[00:06:49.003]And that left arm comes down to the side,
[00:06:52.080]just allowing that right arm
[00:06:57.260]to release the head, release.
[00:07:00.540]Notice where you feel the stretch in the neck.

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Restorative Flow #4

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