Restful Yoga

Heather Neale Author

06/02/2020 Added

20 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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[00:00:04.298](mellow music)
[00:00:09.723]Practice of releasing shoulders and neck.
[00:00:12.030]My shoulders and neck have kind of been feeling icky lately
[00:00:15.880]so if that's you, this practice is gonna help
[00:00:20.640]kind of release some of those muscles
[00:00:23.170]in the shoulders and neck.
[00:00:25.520]So we get started today just by finding a comfortable seat.
[00:00:32.480]Start to feel the presence of the moment.
[00:00:44.339]The presence of the body just dropping in
[00:00:51.490]as we take the palms now and place them down
[00:00:55.720]on the thighs.
[00:00:59.960]Eyes receive the weight, the hands and arms.
[00:01:09.920]Maybe you drop the eyes closed,
[00:01:13.280]maybe you're more comfortable keeping them open.
[00:01:20.620]Begin to root down to the ground.
[00:01:26.670]And remember, it's really the legs that are the foundation,
[00:01:35.190]finding the buoyancy and the lightness
[00:01:38.720]of the entire torso.
[00:01:55.790]Begin to root even more down,
[00:02:04.920]feeling the sensation to the pelvis, the belly button.
[00:02:10.900]Allowing the belly button to be free, to breathe.
[00:02:19.800]As if your pelvis area feels like a bowl.
[00:02:24.400]Like a bowl of water as it moves freely
[00:02:30.648]with the wind of the breath.
[00:02:57.920]In the exhale we'll take the chin down to the chest,
[00:03:06.220]just coming to your edge.
[00:03:08.650]Feel the stretch in the back of the neck.
[00:03:11.301]In the inhale, lifting the head up towards the ceiling.
[00:03:18.570]In the exhale, slowly moving it down.
[00:03:26.550]Moving with your breath, inhale to lift.
[00:03:31.510]Exhale, release.
[00:03:38.147]And slowly coming back to center.
[00:03:39.850]We'll take the arms on the outsides of the hips.
[00:03:43.920]The right hand comes down to the side.
[00:03:46.610]Maybe there's a block here
[00:03:48.880]so you can keep that spine long and straight.
[00:03:51.580]In the inhale we'll lift that left arm high.
[00:03:55.373]In the exhale, slowly reaching over
[00:03:57.820]and bending it to that right elbow
[00:03:59.460]and just let that head, that ear,
[00:04:02.380]drop to the right shoulder.
[00:04:08.470]And slowly take the gaze down.
[00:04:10.730]Tuck the chin in, feel the stretch here.
[00:04:18.270]Lift the gaze, bring the head back to front,
[00:04:21.720]back to center.
[00:04:22.557]And we'll switch sides.
[00:04:23.760]Drop that left hand down, right arm lifts.
[00:04:28.210]Again, feel the shoulders drop away from the ears,
[00:04:31.490]reaching over with that right hand.
[00:04:34.760]The left ear to the left shoulder
[00:04:36.607]and just allow it to hang.
[00:04:41.200]Both shoulders away from the ears.
[00:04:48.560]Taking the gaze down to the left hand,
[00:04:50.980]tuck the chin in just a little.
[00:04:54.500]Take a breath here.
[00:04:58.750]Inhale to lift the head, bringing it back to center
[00:05:03.660]facing forward we'll come and lifting back to center,
[00:05:08.270]right arm releases.
[00:05:10.750]Slowly bringing the hands behind the back.
[00:05:14.640]So maybe you can clasp the hands here,
[00:05:17.260]press the knuckles down towards the earth,
[00:05:19.750]lifting through the heart.
[00:05:21.540]And if you feel like your ribs like pressed forward,
[00:05:24.280]just bringing them back in just a little.
[00:05:28.800]In the exhale we'll slowly drop forward,
[00:05:31.920]releasing the head down, arms lift.
[00:05:45.600]Slowly lift back to center, release the hands down.
[00:05:50.600]Again, coming back to a seated position.
[00:05:55.420]Again, we'll drop that right ear to the right shoulder.
[00:06:00.460]Just let that head release down,
[00:06:04.300]let it be heavy.
[00:06:06.000]Feeling the stretch on that left side.
[00:06:10.500]Looking towards the mat on the right side,
[00:06:13.440]tucking that chin in just a little,
[00:06:15.570]maybe you feel a stretch right in that back shoulder,
[00:06:19.610]back of the neck.
[00:06:22.450]Inhale, lift the gaze, and slowly bring it back to center.
[00:06:28.130]Drop that left ear down first
[00:06:32.870]and just let the head be heavy.
[00:06:36.410]Take the gaze down, tuck in the chin,
[00:06:40.300]feel the stretch maybe in the back of the shoulder.
[00:06:50.300]Inhale, lift the gaze, lifting back up to center
[00:06:53.900]and the head comes to the middle.
[00:06:56.470]Slowly release.
[00:06:58.150]We'll take the hands in front.
[00:07:00.600]Drop down as far as you can, so maybe you're lifted here,
[00:07:05.570]maybe this feels best to keep that spine long.
[00:07:09.710]If you feel like you can drop forward a little more,
[00:07:12.410]dropping forward.
[00:07:14.740]Maybe release the head down.
[00:07:27.311]Inhale as we walk the hands back in.
[00:07:30.360]Release the feet.
[00:07:32.250]Come on down onto the backs,
[00:07:35.400]reach the knees into the chest,
[00:07:38.220]reaching the legs up high.
[00:07:43.420]Arms come cactus
[00:07:47.090]and slowly reach that right leg down,
[00:07:51.220]hover that leg, inhale to lift.
[00:07:56.870]Exhale, release that left leg down.
[00:08:01.720]Inhale, lift.
[00:08:06.320]Exhale, right leg, switching side to side, your own pace,
[00:08:11.410]your own breath, slowly.
[00:08:19.250]Or if you want a little more heat, a little more challenge,
[00:08:23.130]both feet coming down at the same time.
[00:08:29.230]Using the core muscles here.
[00:08:33.880]Bending the knees, we'll lift the feet back up to center.
[00:08:38.560]Slowly release.
[00:08:43.960]Legs hover and the knees, bring 'em back to center,
[00:08:48.700]or again, you can be working side to side,
[00:08:54.350]one leg at a time.
[00:09:00.450]Fully exhale to release the leg
[00:09:04.578]and inhale to lift.
[00:09:05.640]Use that full exhale to release each leg
[00:09:11.360]and maybe to work this just to slow it down.
[00:09:33.537]And you're even on both sides, we'll bend the knees again.
[00:09:36.660]Maybe roll side to side on that low spine.
[00:09:49.210]On the next inhale maybe reach behind the thighs,
[00:09:52.720]legs lift, and we'll roll it on back to center.
[00:09:57.215](murmurs) Our way to the table top position.
[00:10:04.200]Stacking the head,
[00:10:08.360]the shoulders, the elbows, and the wrists.
[00:10:16.630]In the exhale, release it back.
[00:10:19.610]Hips come to the heels.
[00:10:21.490]Exhale, release in a down child's pose.
[00:10:29.520]Taking a few breaths.
[00:10:35.733]We'll make our way back to down dog.
[00:10:46.360]Widen the collarbones, release the head and the neck,
[00:10:51.710]release the heels down towards the earth.
[00:11:01.660]Exhale, drop the knees.
[00:11:04.445]Maybe the knees come in wide.
[00:11:07.060]Maybe they stay together, and tuck the toes, press back,
[00:11:10.730]child's pose.
[00:11:16.640]Inhale to lift, tuck the toes, press back, down dog.
[00:11:26.460]Maybe peddle the feet here.
[00:11:42.110]Look forward, walk the feet halfway, bring the hands back
[00:11:46.510]as we come down to the forward fold,
[00:11:48.940]releasing the crown of the head here.
[00:11:51.990]Maybe reaching opposite elbows.
[00:11:55.080]Maybe sway side to side.
[00:12:02.039]It's definitely good to bend the knees here
[00:12:06.323]and let the spine be long and heavy.
[00:12:13.960]Release the hands, lift the head halfway,
[00:12:18.210]long spine, we'll bend the knees, press down onto the feet
[00:12:23.130]and lifting up (speaking in foreign language).
[00:12:26.670]Hands come down by the side.
[00:12:30.440]Tuck the belly button to the spine.
[00:12:36.810]Find your breath here.
[00:12:39.600]Take your feet to sun salutations.
[00:12:42.780]Inhale, lifting the arms up and overhead.
[00:12:46.300]Exhale, so we swan dive forward,
[00:12:49.490]releasing forward fold, (murmurs) lift half high,
[00:12:54.000]plant the hands, step the feet back to plank,
[00:12:58.640]release down.
[00:13:02.510]On the exhale we'll lower down the knees, chest, chin.
[00:13:09.070]Inhale, lifting to your cobra, your back bend.
[00:13:13.320]Maybe it's more here, maybe it's here.
[00:13:18.700]So again, you're listening to your body.
[00:13:20.890]Exhale, release.
[00:13:23.070]Press and lift.
[00:13:24.240]We'll make our way back to down dog.
[00:13:29.370]Find your breath here before we do two more
[00:13:34.660]just like that.
[00:13:39.420]Inhale, walk the feet halfway, meet the hands.
[00:13:43.050]Inhale, lift half high.
[00:13:45.150]Exhale, release, bend the knees, look forward
[00:13:49.500]then lift all the way up.
[00:13:53.150]Hands come to heart's center.
[00:13:55.920]Exhale, release down to (speaking in foreign language).
[00:14:01.140]Find the four corners of the feet on the mat,
[00:14:05.020]shoulders away from the ears.
[00:14:07.460]Navel presses to the spine.
[00:14:11.950]Inside the thighs lift.
[00:14:19.170]Just feel this bone stacking.
[00:14:26.260]Inhale, we lift the arms up and overhead.
[00:14:29.100]Exhale, swan dive forward, long spine.
[00:14:31.850]Exhale, release, forward fold.
[00:14:35.320]Maybe sway the hips and grab the elbows.
[00:14:44.881]Plant the hands, stepping back to plank, the knees down.
[00:14:50.999]And again, in plank the hands should be a little bit forward
[00:14:55.320]of the shoulders.
[00:14:59.520]Release down to the knees, chest, chin.
[00:15:03.280]Inhale, lifting to your cobra.
[00:15:08.890]Exhale, release.
[00:15:11.560]Again, meet in down dog.
[00:15:21.410]Last one.
[00:15:23.810]Inhale, look forward, step the feet halfway,
[00:15:26.420]hands come back, forward fold.
[00:15:30.990]Bending the knees, feet meet.
[00:15:33.620]Inhale, lifting.
[00:15:36.873](murmurs) The knees, lifting all the way up to
[00:15:38.500](speaking in foreign language).
[00:15:42.450]Taking a couple of breaths here.
[00:15:49.590]Noticing the intention in the face,
[00:15:55.913]in the spine, in the legs.
[00:15:59.900]Inhale, lifting the arms up and overhead.
[00:16:03.530]Last one, exhale, swan dive forward.
[00:16:06.330]Inhale, lift.
[00:16:08.880]Exhale, release, plant the hands,
[00:16:11.230]step the feet back to plank, release down.
[00:16:15.340]Hands slightly forward of the shoulders,
[00:16:17.460]release knees, chest, chin.
[00:16:22.600]Inhale, lifting to your cobra.
[00:16:26.420]Exhale, release it back
[00:16:29.150]and press it back, child's pose.
[00:16:31.020]You can take the knees wide here,
[00:16:32.730]feet maybe toes come together
[00:16:35.810]and release the head between the arms.
[00:16:40.860]Maybe rolling on that forehead side to side,
[00:16:45.180]massaging that forehead.
[00:17:05.830]Inhale, again, lifting back up, table top,
[00:17:08.240]knees come back under the hips.
[00:17:11.400]Hands under the shoulders.
[00:17:13.600]Feel that long spine, slight lift at the navel.
[00:17:16.950]Crown of the head reaches forward, tail leaned back.
[00:17:21.380]We'll lift that right leg behind,
[00:17:27.590]feeling that inner thigh lift,
[00:17:31.080]keeping the toes pointed down,
[00:17:33.020]trying not to open that foot up to the side.
[00:17:38.410]And then ever so slightly maybe lifting
[00:17:41.300]that left arm forward.
[00:17:42.890]So feel that length as if someone is reaching
[00:17:46.110]for your left hand.
[00:17:51.090]Exhale, elbow to knee three times.
[00:17:53.820]Inhale and extend.
[00:17:56.650]Exhale, elbow to knee, rounding through the spine.
[00:18:00.200]Inhale, extend.
[00:18:03.067]Exhale to knee.
[00:18:05.501]Releasing, finding your strong foundation,
[00:18:08.440]switching to the opposite side,
[00:18:10.680]lifting the left leg behind, right arm forward.
[00:18:14.100]And feel as though you're reaching
[00:18:15.740]and someone's grabbing your hand
[00:18:17.700]and has a hold of your foot and feel that length
[00:18:20.776]as you exhale, elbow to knee.
[00:18:23.483]Inhale to lengthen.
[00:18:25.592]Exhale, elbow to knee.
[00:18:29.050]Inhale, last time.
[00:18:31.771]Exhale, inhale, releasing back to center.
[00:18:38.390]Taking the arms down onto the mat.
[00:18:41.230]You can clasp the fingers if you like.
[00:18:44.340]Walk the knees back a little.
[00:18:48.610]Exhale, puppy dog.
[00:18:51.883](mellow music)
[00:19:05.475]Inhale, lift (music drowns out speaker).
[00:19:10.097]Coming down onto our back.
[00:19:21.811]Just allowing the body to find
[00:19:27.770]what feels comfortable.
[00:19:32.430]Pull the knees into the chest.
[00:19:37.070]Slowly rock it side to side.
[00:19:45.390]Dropping the feet onto the mat.
[00:19:48.480]Inhale, lifting the right knee into the chest.
[00:19:52.310]Exhale to release.
[00:19:55.050]Left knee into the chest.
[00:19:58.690]Exhale, release.
[00:20:02.563]Inhale, exhale.
[00:20:05.290]Side to side.
[00:20:09.033]Kind of like a walking meditation.
[00:20:14.792]Feeling the toe and the heel release to the mat.
[00:20:28.011]Free movement side to side.
[00:20:48.637]Focus on the breath.
[00:20:54.610]Expansion on the inhale.
[00:20:57.310]Contraction on the exhale.
[00:21:02.304]Slowly.
[00:21:06.483]Coming to the knees opening to the side.
[00:21:11.880]Maybe the hands gently placed at the inner thighs.
[00:21:29.570]Coming back...
[00:21:32.480]To the heart's center.
[00:21:35.560]Slow breath.
[00:21:46.103]We'll help the knees back into center,
[00:21:49.940]release the left leg long, lifting that right heel
[00:21:53.470]up to the ceiling.
[00:21:55.010]And if you have a strap.
[00:21:57.488](music drowns out speaker) Strap maybe to bring
[00:22:03.550]the toes a little closer to the face.
[00:22:09.450]Attending to the breath.
[00:22:12.860]Noticing areas of tension relaxing, releasing
[00:22:20.360]through that area.
[00:22:32.210]Slowly bend that right knee, releasing that right foot.
[00:22:36.920]Strap that left foot.
[00:22:40.530]If you don't have a strap you can always reach behind
[00:22:44.650]the calf, the thigh.
[00:22:47.360]I hope you can reach the toe.
[00:22:51.301]Just gently bringing the left toes closer to the face.
[00:23:05.840]Returning to your breath.
[00:23:19.329]Slowly release that left foot
[00:23:24.437]and make our way to (speaking in foreign language),
[00:23:28.250]releasing, the arms open a few inches away from the body,
[00:23:32.440]palms up.
[00:23:36.240]Feet slightly apart.
[00:23:41.027]And maybe the feet drop open to the side.
[00:23:49.433]You should be coming into stillness.
[00:23:56.913]Become one with the earth.
[00:24:00.387]Slowly melting.
[00:24:03.233]Butter into your mat.
[00:24:06.327]Spreading like water.
[00:24:20.477]Softening through the face.
[00:24:26.478]Cheeks.
[00:24:33.204]The tongue gently releases in your mouth.
[00:24:43.537]Throat relaxes, shoulders,
[00:24:46.500]chest softening through the heart's center.
[00:24:54.060]All of the organs, the abdomen, the hips,
[00:25:02.100]glutes, thighs, hamstrings,
[00:25:08.490]your calves, behind the knees,
[00:25:11.750]the shins, the calves, ankles,
[00:25:15.670]tops of the feet and soles of the feet,
[00:25:21.940]pinky toe.
[00:25:24.700]Fourth toe.
[00:25:28.809]Third toe.
[00:25:31.708]Second toe.
[00:25:34.860]The big toe.
[00:25:42.579]Again, taking more time in (speaking in foreign language)
[00:25:45.080]by pausing the video.
[00:25:58.388]Gently bringing awareness back into the fingertips,
[00:26:01.617]in the toes.
[00:26:05.430]And lift the left arm, slowly rolling onto the left side,
[00:26:10.650]cradling the head with the arm
[00:26:14.457]and gently resting here.
[00:26:26.849]Lift yourself with that right hand
[00:26:29.320]and we'll come back into seated position (murmurs) mat.
[00:26:39.490]Taking a big inhale and exhale.
[00:26:45.950]Bringing hands to heart's center.
[00:26:51.896]Keeping peace, kindness, love within our thoughts.
[00:26:58.280]Keep peace, kindness, and love
[00:27:04.585]within our words.
[00:27:07.387]And finally, peace, kindness, and love within our hearts.
[00:27:14.800]Thank you for allowing me to guide you in this practice.
[00:27:18.020]It's always my pleasure.
[00:27:22.805]From my heart to yours, namaste.

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Restful Yoga

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