Restful Yoga

Heather Neale Author

05/21/2020 Added

14 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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[00:00:04.510]Hi yogis, thanks for coming to this gentle,
[00:00:07.630]yoga practice today.
[00:00:09.800]It will include a lot of props,
[00:00:13.800]two blankets,
[00:00:16.600]two blocks,
[00:00:19.320]and for blocks, you can always use books or something softer
[00:00:24.040]if you have it.
[00:00:27.110]Let's begin in our seated meditation pose
[00:00:31.770]of having two corners of the blankets
[00:00:36.040]facing inward,
[00:00:38.510]so that we can lift our hips just a little bit
[00:00:41.490]and our legs extend out to the side.
[00:00:47.541](calm, meditation music)
[00:00:50.790]And just begin to check in with the body
[00:00:53.170]to start to notice how you're feeling this evening,
[00:00:57.800]this morning, this afternoon.
[00:01:02.040]Checking in with the breath.
[00:01:04.210]Feel that elongation through the spine.
[00:01:07.390]Shoulders begin to drop fully from the ears.
[00:01:11.020]Keeping the eyes closed or opened.
[00:01:13.530]Whatever makes you feel more comfortable.
[00:01:18.400]As you begin to notice any tension
[00:01:22.270]that you're holding in your face or the jaw.
[00:01:30.840]Just remembering that meditation isn't about
[00:01:34.960]trying to be somewhere else,
[00:01:38.380]but to be present with the moment.
[00:01:44.660]Just allowing yourself to be just as you are,
[00:01:51.830]with your fear, with your anxiety.
[00:01:56.160]Just in allowing it to be.
[00:02:06.490]Feel the belly expand,
[00:02:10.430]contract.
[00:02:20.730]Hands gently placed on the thighs.
[00:02:32.512]Just taking a minute to notice the thoughts
[00:02:37.070]that are coming through
[00:02:40.810]to inhale,
[00:02:43.420]and to let go on the exhale.
[00:03:04.200]Making the eyes open if they're closed.
[00:03:07.900]We'll come to a seated position
[00:03:14.460]on the shins,
[00:03:16.050]taking one blanket and rolling it,
[00:03:21.900]placing it right on top of the calves,
[00:03:25.510]and sitting back,
[00:03:29.690]and rolling the second blanket,
[00:03:34.010]right on top of the thighs
[00:03:35.770]where the belly meets the thighs.
[00:03:40.497]And then we'll exhale slowly rolling forward
[00:03:43.517]and lifting through the armpits,
[00:03:46.380]extending through the fingers.
[00:03:49.680]Then exhale releasing the head down.
[00:03:53.932]Just taking a couple breaths here.
[00:04:14.720]Slowly release the elbows down,
[00:04:19.010]shoulders above the elbows.
[00:04:22.880]And take that block and slowly release the head.
[00:04:29.625]And just taking a minute here to enjoy the pose.
[00:04:48.654]Continue to feel that breath moving through the body.
[00:05:05.689]Next, inhale, hold at the head.
[00:05:09.010]Release the block.
[00:05:12.350]We'll take the first blanket
[00:05:15.815]and roll it up
[00:05:19.170]lengthwise
[00:05:23.260]kind of at the top of the mat.
[00:05:24.690]Our hands are gonna come forward
[00:05:26.350]as we make our way to a down dog.
[00:05:35.230]Placing the hands
[00:05:36.890]so that we're resting the forearms
[00:05:40.050]on top of the blanket, tuck the toes while inhale lift,
[00:05:44.890]coming to down dog.
[00:05:47.900]This one might feel a little bit different
[00:05:50.030]than traditional down dog.
[00:06:02.783]And inhale. Look forward. Slowly stepping the feet forward.
[00:06:08.700]You can place a block down in height.
[00:06:15.940]So you exhale. Release the crown of the head.
[00:06:22.170]Slight bend in the knees.
[00:06:23.950]Maybe gently sway the hips side to side.
[00:06:41.255]Next inhale. Re-lift to a half high.
[00:06:44.140]Bend the knees. Inhale and lift all the way up.
[00:06:47.530]Move up and over head. Exhale. Hands down to heart center.
[00:06:57.860]Again, inhale and lift the arms up and over head.
[00:07:01.120]Exhale as we come forward to forward fold.
[00:07:05.240]Exhale. Release the crown of the head.
[00:07:07.680]Maybe slightly bending the knees and again, using the block.
[00:07:15.267]You can also use two
[00:07:18.150]if you feel like this is a better pose for you
[00:07:22.050]on either side.
[00:07:30.490]Exhale. Release.
[00:07:33.510]Inhale and lift half high.
[00:07:35.260]Bend the knees. Arms come at the sides as we inhale
[00:07:38.597]and lifting up and over head.
[00:07:41.380]Exhale. Hands to heart center.
[00:07:44.900]Taking a couple breaths here.
[00:07:47.618]Feel the four corners of the feet and the mat.
[00:07:51.320]Evening out the rate.
[00:07:55.266](water rushing through)
[00:07:57.847]And exhale slowly. Release it down.
[00:08:01.723]Inhale. Lifting half high.
[00:08:04.653](water rushing through)
[00:08:07.981]Step the feet back and place the blocks
[00:08:12.050]on the lowest height.
[00:08:15.443]And then we'll press up and back to down dog.
[00:08:24.435]Releasing the crown of the head.
[00:08:29.490]Maybe a gentle shake, (murmurs) of the head.
[00:08:43.870]Inhale as we look forward.
[00:08:45.998]Then step the feet back to plank.
[00:08:49.627]Our knees down. We'll slowly come on through blocks.
[00:09:01.050]Inhale as we lift it up to a cobra.
[00:09:04.910]Maybe using the blocks here.
[00:09:08.581]Coming to sphinx.
[00:09:11.820]You feel any pinching in the back, just release on down.
[00:09:17.720]Bring arms forward.
[00:09:24.659]A few gentle breaths here.
[00:09:32.147]Releasing the head and put to the forearms.
[00:09:37.704]Bend the knees, windshield wipers side to side.
[00:09:50.739]From neck to stomach, inhale as we lift the head.
[00:09:53.360]Hands come back front of the shoulders.
[00:09:56.260]We'll press and lift.
[00:09:58.330]Using our blocks again,
[00:10:04.029]step that right foot forward.
[00:10:17.454]You feel that right hip shift back,
[00:10:21.380]that left hip shifts forward.
[00:10:25.230]Inhale as we slightly release that left leg behind us.
[00:10:31.060]Finding your stretch here.
[00:10:33.950]We're gonna exhale.
[00:10:34.817]Rotate the blocks, coming back over right leg.
[00:10:39.740]Straight leg as the toes lift.
[00:10:45.898]Inhale. Walking the blocks forward.
[00:10:52.629]Feel that stretch. The left front hip.
[00:11:01.940]And exhale releasing.
[00:11:06.200]Hands come down onto the mat.
[00:11:09.160]To cat, inhale to cow.
[00:11:13.905]Exhale, cat.
[00:11:17.718]Inhale to cow.
[00:11:37.520]We'll switch to the other side.
[00:11:41.450]Inhale coming forward.
[00:11:44.490]Reach that left foot forward.
[00:11:49.470]Lifting onto the blocks either side.
[00:11:59.659]And inhale slowly, reaching forward.
[00:12:06.200]Try to keep the knee forward. The angle.
[00:12:09.790]Feel the stretch in the right front hip.
[00:12:13.280]Shifting the hips a little over to the right.
[00:12:21.140]Taking a couple breaths here.
[00:12:26.960]And exhale
[00:12:30.230]as we straighten that left leg.
[00:12:32.460]Reach the heart forward and continue to breathe.
[00:12:37.050]Inhaling to the lunge.
[00:12:40.140]Exhale as we bring the hips back.
[00:12:46.200]Toes lift.
[00:12:58.897]And back to center.
[00:13:01.177]This blanket, bring it into the tops of the thighs,
[00:13:05.420]the crease with the belly.
[00:13:10.058]And slowly reach forward.
[00:13:14.030]Armpits lift. Fingertips come to the mat.
[00:13:17.230]And exhale. Release the head down.
[00:13:49.083]Slowly inhale while lift.
[00:13:51.970]Release the other blanket.
[00:13:57.470]Lifting up to a forward fold.
[00:14:03.100]Releasing the crown of the head down.
[00:14:05.787]We'll step the toes of the feet on top of the blanket.
[00:14:10.860]Exhale, feeling that calf stretch.
[00:14:25.584]Next, inhale while step right foot back.
[00:14:31.291]Keeping that left foot on top of that blanket,
[00:14:33.780]we'll inhale, lifting.
[00:14:37.640]Warrior one.
[00:14:42.290]Feel the breath moving.
[00:14:45.350]Reaching the back left pinky toe.
[00:14:52.060]Feel the spine long.
[00:14:54.087]Releasing back down
[00:14:56.915]and press back, down dog.
[00:15:13.497]Next inhale. We'll walk the feet forward.
[00:15:16.940]Again, step the toes onto the blanket.
[00:15:20.141]Exhale, forward fold.
[00:15:28.251]Inhale, lifting.
[00:15:30.620]Using the blocks as you need.
[00:15:35.798]Exhale, release. We'll step that left foot back.
[00:15:41.480]Keeping the right toes on top of the blanket.
[00:15:44.395]Inhale, lifting. Warrior one.
[00:15:49.860]Staying connected to the breath.
[00:15:53.340]Reaching through that back left pinky toe.
[00:15:56.395]Hips are squared and forward.
[00:16:00.811]And stay connected to the breath.
[00:16:10.868]Release the hands down.
[00:16:15.437]Right foot.
[00:16:16.905]Back to plank our knees down.
[00:16:21.420]Use blocks.
[00:16:28.196]Exhale, releasing all the way down to cobra.
[00:16:37.240]You're lifting here shoulders, elbows tucked to the side.
[00:16:42.394]Exhale, releasing down.
[00:16:47.407](murmurs) and lift back to down dog.
[00:16:51.243]Lifting that left leg, toes down. Knee bends.
[00:16:55.637]Open up the hip.
[00:16:58.230]Knee circles in one direction and then the other.
[00:17:08.550]We'll reach that left foot behind while facing down.
[00:17:12.983]I've just joined you from the opposite side
[00:17:16.760]and we're lifting that right leg high.
[00:17:20.820]Bending that knee. Opening the hip.
[00:17:23.800]Circles in one direction
[00:17:26.800]and then the other.
[00:17:31.210]Reaching the leg, again behind us. Toes point down.
[00:17:35.750]Release the right foot.
[00:17:38.350]Lifting up as we make our way
[00:17:41.560]all the way down onto our back.
[00:17:50.580]Hands down by the side.
[00:17:55.400]Slowly walk feet,
[00:17:59.280]heels,
[00:18:00.260]the outside of the mat.
[00:18:03.950]Maybe the hands placed on the belly.
[00:18:06.640]Coming to a constructive rest here.
[00:18:30.450]Heels come back under the knees.
[00:18:33.575]We'll lift the knees into the chest.
[00:18:35.502]Maybe rock side to side.
[00:18:56.174]As we come back to (murmurs), we place the feet.
[00:19:02.542]Knees over the ankles. Arms by the side.
[00:19:06.150]Slight squeeze of the shoulders together.
[00:19:14.440]Next, inhale. We'll press feet down
[00:19:16.710]as we lift into a bridge.
[00:19:22.920]Couple breaths at the top here.
[00:19:27.350]And exhale slowly, bring it down.
[00:19:29.717]Bring the knees into the chest.
[00:19:31.950]And lift the legs up to the ceiling.
[00:19:43.490]Again, we'll drop the feet down, lifting up to bridge.
[00:19:51.650]Keeping the neck centered here,
[00:19:56.170]looking up at the sky.
[00:19:59.310]Don't wanna turn the neck side to side here.
[00:20:01.610]Keep the neck safe.
[00:20:03.630]Exhale. Release. Pelvis down.
[00:20:07.000]Inhale. Lift the knees to the chest.
[00:20:09.610]And reach the feet high.
[00:20:13.650]We reach behind the thighs or the calves.
[00:20:18.370]Maybe gentle press into the hands.
[00:20:22.320]The hands gently press back. Releasing it down.
[00:20:28.608]Inhale, lifting back up.
[00:20:31.170]Bridge.
[00:20:34.520]Staying with your breath. Exhale. Release.
[00:20:37.850]Knees coming to the chest. Lifting the heels.
[00:20:46.513]Exhale. Release.
[00:20:50.500]Telltale lift.
[00:20:53.050]Swerve with your breath. Exhale. Release from bridge.
[00:20:57.060]Knees come in. Heels lift.
[00:21:09.718]Last time. Exhale. Release. Feet down.
[00:21:12.180]Inhale. Lift. Bridge.
[00:21:15.170]Maybe the hands clasped underneath the back.
[00:21:18.950]Squeeze the shoulders together.
[00:21:22.610]Stay with your breath.
[00:21:25.480]Exhale it down.
[00:21:28.855]Lifting the knees into the chest.
[00:21:35.529]Gently rock side to side.
[00:21:42.676]Releasing that left leg.
[00:21:45.970]We'll take the arms into a T or cactus.
[00:21:51.060]Taking that left hand to the outside of the right thigh
[00:21:54.140]to slowly release.
[00:21:59.180]Using that blanket, or a block to rest that right leg.
[00:22:10.420]Looking over the right fingertips
[00:22:14.185]if that feels uncomfortable.
[00:22:17.663]Continue to breathe.
[00:22:31.290]Next inhale, rolling back to center.
[00:22:34.887]Lifting the knees. We'll switch opposite side.
[00:22:39.450]Releasing right leg long.
[00:22:42.320]Take that right hand to the outside of the left thigh
[00:22:45.660]and slowly release.
[00:22:50.290]Arms in cactus or a T, looking over that left shoulder.
[00:22:56.450]Stay with your breath here.
[00:22:57.697]Again, using that blanket under that left knee
[00:23:02.520]if that feels more comfortable.
[00:23:13.290]Just feeling the ebbs and flows of the breath.
[00:23:35.350]Spine lifting back to center.
[00:23:38.226]Post the hips back in under knees.
[00:23:49.880]Begin to find your final rest of Savasana.
[00:24:30.322]Slowly, it's getting through the body.
[00:24:33.234]As you release the face,
[00:24:36.585]jaw,
[00:24:38.273]throughout the shoulders.
[00:24:42.130]Feeling the waves of the breath,
[00:24:44.062]as they ebb and flow through the body.
[00:24:59.209]You might wanna stop the video.
[00:25:01.684]Take Savasana a little bit longer, if you'd like.
[00:25:14.160]As we start to bring awareness back into the body,
[00:25:19.320]sweeping the fingertips and the toes.
[00:25:30.630]Slowly roll onto the right side.
[00:25:36.956]Resting here.
[00:25:52.135]Using the left hand, we lift ourselves up,
[00:25:56.550]back into a comfortable seated position.
[00:25:59.950]And again, if you'd like,
[00:26:03.330]that lift of the pelvis
[00:26:05.380]to kinda help that pelvis tip forward.
[00:26:09.395]You're welcome to set that up here.
[00:26:14.230]Begin sitting at the edge.
[00:26:20.710]Dropping your knees down.
[00:26:23.676]And that kinda tips that pelvis forward.
[00:26:27.190]Relax the shoulders.
[00:26:31.570]Keep the eyes
[00:26:36.020]resting.
[00:26:44.710]Thank you for allowing me to guide your practice.
[00:26:49.463]It's always my honor.
[00:26:53.010]Love and light.
[00:26:54.230]Namaste.

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Restful Yoga

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