Grounding ~ Apana Vayu week 4

Transcript

hello welcome to yoga region reach thank you very much for joining me we're on week four of our partner Bayou merge you can find weight onto our back so Appanna we have a couple of lovely practices with that so we'll be back on week one we had our partner mudra we actually have an asana or a pose specifically for be a part of downward movement so a partner is that downward movement asana as the word recall yoga poses it really means to sit and when we bring those two words together because a partner finishes with the letter A and asana starts with the lesser area with most lives together so we actually have a partner sana sounds beautiful but we're actually didn't find a way onto our back and all we're doing for parmigiana he's lying on the back bringing both knees in to the belly hands can rest on the front of the knees onto the shins like the arms relaxed it's like talk of the chin into the chest if you feel that your head naturally wants the lift make sure you have a pillow or a blanket or a block underneath your head to support you so a parmigiana needs to be there really be aware of how you feel now that the whole of your spine is rooting rounding down to the mat and from here you're both hands onto the shin so we're gonna bring our right hi all right hand on my left hand both hands onto the right knee so you're gonna keep them right knee into the belly and they're just really extend the left of the way so see what was comfortable so you might have that I pointed up you might have the leg extending away it might be comfortable to place left field down onto the mat see what was really comfortable for your back there gently squeezing hugging the right knee into of the baby keeping the right knee into the belly bringing the left knee in both arms hands onto the knees of shins I'm taking both hands everyone's left legs in front of the knee or the shed as you extend the right leg away again this phone what was comfortable for you you might have a leg quaking actual the ceiling maybe it's just something away from you maybe the hill finds the floor find your mat gently hugging or squeezing that left knee into the baby keeping their laughing needs in the belly to bring the right knee in one little movement in this partner Sarma needs the belly so releasing the hands down by your hips right now the knees are right into their belly so we want to push the knees legs away so the knees are over the hips keeping the knees bent feet lifted we want to keep the knees together and the feet together so this one you might just get straight away we might have to concentrate so we're gonna alternate between knees together and feet wide and then feet together and knees wide so start with both knees both feet together hands might be on the belly or away from the hips so we're gonna keep the feet together and we're gonna gently take the knees wide so that we're going into a reclined bound angle pose so we're going into some hip rotation so remember I said a partner Bayou is situated in the hips of habitus they're bringing the knees together and taking the feet wide so that my half are you bringing the feet together taking the knees wide again bringing the knees together take the feet wide bring the feet together and knees wide so wait till both the knees bring the feet together before we then alternating the movement so there's always a connection knees together and then the feet come together on one side together knees wide bringing the knees together once I connect last one with the feet you take them wide and then bring the feet together you can decide to do the next one here or we're gonna go to the one in a moment I'm or you can have the leg straight but from here were actually greater Shoeless so we're gonna get rid of this movement crossing the right leg over the left this might be a mass of the hands because they vary your hips now about your side maybe it's comfortable to hold on to the front of the knees of shoes so opposite hand will be on the opposite so left hand onto your right leg right hand the left leg maybe you're walking the hands down and you're keeping that element of knees together and your then holding on to the feet if that's accessible taking the feet wide if that's not comfortable has my feet on the knees literally releasing hands are by your side so remember I said you can either do the next variation of what we just is really than these wide feet together knees together feet wide so you can even keep the knees over the hips and the feet where they are or you can have it extending the legs up and we're going to alternate so the feet are together something about the inner arches touching keep the toes together tie on the hills ouch and then bring the heels together and turn the toes bring the toes together push the heels ouch bring the heels together turn the toes out so keep going toes together heels out heels together toes out couple more each toes together heels out heels together toes out toes together heels out man hands together toes out if you have the legs straight bend the knees we're going to cross the left leg over this time again the arm I don't do anything so we can just keep this really relaxed maybe you've got the hands on the front of the knees remember opposite has so left leg right hand left hand right leg maybe you're walking down the shins towards the feet maybe you're holding onto the feet happy to take the feet wide so in that recline shoelace pose when you're ready just really say we're going to take the feet down onto the mat feet wide me together to sway the legs side to side and you might decide as you slow that movement down to keep the knees together maybe you're extending the leg out feet wide toes wide I'm moving into some asommus and I'm just like tuck the chin to the chest closing the eyes if they weren't already just coming back to the breath so remember week one we were focusing on that I'm creating the breath obviously it's about time we got the mind to be relaxed so just use the breath as an anchor to keep you coming back if the mind wanders all right no that's happened it's fine I'll come back to you the breath you're making heroine next exhale allow the breath to I'd encourage for you back into the present moment you no I'm just a and fast enough as long as you wish if you already might start to bring their - back into the body would be the fingers toes to be stretching the arm the leg bringing the knees into the belly I can keep the eyes open you bring your wares back into the room and then slowly bring your way up to 13 so thank you very much for joining me if it was just for this very short practice or maybe you've been trying to make the last four weeks for our Aparna by you and look forward to seeing you next week when we move into a very new line you movement so thank you for joining me if you haven't already please do if you've enjoyed these practices do give them a thumbs up and share them with your friends let me know how you for getting one in the comments below and I shall see you next week namaste