15-Minute Full-Body Somatic Practice | Daily Yoga for Full-Body Release

Transcript

[Music] Hello and welcome to this 15inute full body gentle somatic flow. This practice is designed to help you release tension, connect with your breath, and bring a sense of ease to your body and mind. When you're ready, we'll begin in a comfortable seat. On your next inhale, take a deep breath in through your nose and reach your arms toward the sky. Exhale through your mouth, slowly lowering your arms toward the earth. Repeat this two more times, moving at your own pace. On your next inhale, reach your arms toward the sky, but this time on your exhale, lower your right arm toward the earth and find a gentle side bend. Inhale through center. Exhale. Find your side bend on the other side. Inhale through center. Exhale. Find a gentle twist toward the right. Inhale through center. Exhale into a gentle twist to the left. Inhale through center. Reach as high as you can, feeling the lengthening along your spine. And on your exhale, lower your hands to your knees. Find a circular motion that feels natural in your body, leaning into any areas that feel tight. Switch directions. Finish your last circle and slowly make your way into child's pose. Keeping your knees as wide as feels comfortable in your body, reach your palms toward the top of your mat and rest your forehead on the earth. Take a deep breath in through your nose and on your exhale sigh it out. If it feels good in your body, maybe rock your head back and forth, offering your forehead a gentle massage. And when you're ready, gently rise up onto all fours for tabletop position. On your next inhale, drop your belly toward the earth and lift your chin toward the sky for cow pose. Exhale, round your spine, tuck your chin for cat. Find your cat cow two more times. Moving with your breath. When you're done, return to a neutral spine. Root down through your left palm and reach your right arm towards the sky. We'll find some gentle shoulder circles here. Now make your circles in the other direction. Gently lower your palm back to the earth. We'll repeat this on the other side. Lift your left arm toward the sky. Find gentle shoulder circles. Now switch directions, paying attention to how this direction might feel a little different. Return to your tabletop position. Take a moment to get steady. And when you're ready, find full body circles moving in any way that feels good in your body. I invite you to close your eyes. Just tune into the sensations that you can feel. Now make your circles in the other direction. After you finish your last circle, slowly lower down to your forearms and belly for sphinx pose. You can stay right here or you can lift your feet towards the sky and find a gentle windshield wiper movement to wake up your lower body. Lower your legs back to the earth. Then find a soft bend in your left leg. Make gentle circles with your ankle in one direction. Now switch directions, noting any differences that you feel. Gently lower your leg back to the earth and lift your right leg. This time begin making gentle circles with your ankle. Now switch directions. After you finish your last ankle circle, reach behind you to hug your right foot toward your body. Feeling a lengthening along your right quad and soaz Yes. Slowly release your stretch, lowering your leg back to the earth. Continuing the stretch on your right leg. Bring your knee parallel to your hip for half rock. Try to keep a 90° angle at your hip and your knee. Gently release your stretch, extending your right leg long. Now we'll repeat on the other side. Reach behind you and hug your left foot toward your body. Breathe deeply into the stretch. Gently release your hold. And when you're ready, make your way into half frog on this Release your stretch. Ground your palms into the earth beneath your shoulders and gently rise through cobra pose on your inhale and exhale into child's pose. Slowly rise into tabletop. Tuck your back toes. Extend your legs to lift yourself up. And bring your right knee towards your right elbow. Gently lowering down into half pigeon. You can stay right here or for a deeper stretch, bring your left forearm parallel to the front of your mat and reach your right arm toward the sky. You can find some wrist circles here. And if it feels good to you, maybe lower your right arm into a gentle bind. It on your neck. Next exhale, gently release your bind, returning both palms to the earth and press yourself up through a high plank to release your stretch, finding any movements you may need to shake out your hip. When you're ready, move into half pigeon on the other side. option to stay here or to find your soft twist toward the left. Maybe you find your wrist circles. Maybe you find your bind. wherever you're at. Slowly release your stretch moving through plank. Take any movements you need and find a gentle rocking motion forward and back to stretch the soles of your feet. Gently lower your knees toward the earth and then slowly lower your sitbones towards your heels. You can keep your toes tucked for a deeper stretch through your feet or release them if it feels too intense. Interlace your fingers at your low back. And on your next inhale, extend your arms and shine your chest toward the sky for a deep heart opener. On your exhale, gently release your forehead toward the earth. Untuck your toes for embryo pose. While you rest here, take a moment to gently massage your Eat. Slowly rise back up into a seat, bringing your massage to your legs, focusing on any areas that feel particularly tight. Now, gently massage your hands and arms, making your way up to your shoulders. When you reach your shoulders, embrace yourself in a deep hug, feeling an expansion through your shoulder blades. Take a deep breath in through your nose and exhale. Let it go through your mouth. When you're ready, release your arms. Thank you so much for joining me for this practice. I hope you have a wonderful rest of your day. [Music]