Caterpillar pose warm up & tutorial

Transcript

hi guys I'm Lindsay I'm your teacher from South Wales and he's my very first video which is quite exciting and I'm also quite nerve-racking I really hope you like it so today's video it's going to be about the yen posture at caterpillar or paschimottanasana in Sanskrit I'd like to just show you how to gently come into the posture how to use props or without props and then how to safely come out of the posture we will be building up and do a series of videos we're going to be building up to a fully in class but these are going to be little bite-sized videos with each posture in each video I'm working out too that you can be quite intimidating daunting maybe and for some people because you're in a posture for five minutes sometimes make me more and you just have to find stillness and you have to just sit to it yourself and those feelings and emotions that come up and lost people find this very very difficult so I just like that's why I think it's important for me to show you individual postures and then we can just go on this exploration and this journey of our bodies together so full paschimottanasana caterpillar you don't need props if you do want to use props which sometimes just makes it a little bit more and easier for you to relax into the posture if you have a bolster and great if not you can just use a rolled up blanket like this one so before we use that just like to come two legs outstretched in your mat pull the fleshy part away from your sitting just relax the legs try and hold no tension here and then arms it's down way sights so like a very relaxed done ducks in a posture and then I just invite you just to bring a little bit of movement to the spine just start by rocking slightly forwards and backwards you close off the eyes and just bring the awareness to the spine and then you want to move left and right just distribute it in the weights between the right sitting bone and the left sitting bone and just notice how this feels and then maybe if you want to take that movement just in little circle feel the weight moving from each sitting boat maybe hook up with a breath exhale as you select Lea go forward inhale as you leading back and take it in your direction keep breathing and the awareness is fully on the spine and sitting bones where your weight is distributed and then come to a neutral spine so just find that way where the spine can just be as effortless keep the eyes closed and just go inward allowing the head just to float the top of the spine now just want to relax the shoulders so in hey I'm gonna roll the shoulders up towards the ears exhale roll and back and down open up the chest which I have one more time inhale shoulders up and exhale open up the chest sighing soft shoulder soft we're going to come into our forward fold caterpillar it's gonna take the arms up keep the shoulders relaxed inhale exhale it's gonna fall forward so two fun hips and just come forward and then arms float down by the sides of the legs palms facing up and then just take a few breaths here just to arrive check in with your legs are they relaxed I sometimes hold the tension in my kneecaps for some reason so I have to just remind myself just to let the tension go this is my first point of tension we don't want any pain just sensation so you should now be feeling a bit of a sensation on the lower back it's maybe a slight tugging with your opening up and stretching up the lower spine or the lower back so once we've right here just allow yourself to just relax so let the neck fall [Music] so if you're okay here then brilliant stay where you are if you wanted to use a prop I've got this wrong that blanket you just place it underneath the knees and this just allows for any tightness in the legs just for it to release slightly so I'm going to do exactly the same thing as we did with no props we've just got this blanket underneath the knees if you've got a bolster you can sway the bolster and sneak but that one is pretty high so we're going to go with this today if you've got any cushions on the sofa you can use those so just connect back to that spine inhale float the arms up relax the shoulders and then tilt from the hips and just flip the arms down and come forward relax the neck and shoulders and then I'll connect to the breath you take an inhale through the nose feel everything stretching across the back created space this is so good for stretching it all down back to the legs stretching the whole spine the neck now it's important to note that I'm down here today you may be up here but you still feel in that stretch on the lower spine and that is perfectly fine everybody's bodies are different and more fearless things and different places as long as you can feel something that's not pain then you're doing it right you may want to if you did have bolster place the posture in between the legs and rest the head and again as long as you can feel that tension here then you do it right if your mind wanders which that's what it's designed to do it's just perfectly natural just bring yourself back to your body and then notice you hold in any tension in any way and if you are just breathe through it every time you exhale just try and relax the body little buddy inflict every inhale very fall with every exhale you can stay here for as long as you need this is really common for the blind because you're folding forward into yourself it's a really good posture to go deep in yourself so if you are having you know a day where you feel distressed just come into cuts below just try and find your own inner peace just bring yourself to your breath and go inward [Music] and then when you're ready to come out to flip the parts place them into the mount you are leaning on any props just remove them out the way tried to stay where you are and then just push yourself up sit the spine out food above our throw back to neutral but the head is just floating on top of the spine take a nice deep inhale through the nose and let it out through the mouth take a nice big inhale through the nose you focused on your breath and when you're ready just gently open up the eyes so when we put these into a sequence I will be will be flowing through them but for now that was caterpillar pose paschimottanasana if you liked it then give me your feedback that'd be great like the video and and hopefully I'll see you again our next question that we'll be going through will be supported bridge thank you very much for watching