Week 1 | Somatic Yin Yoga Reset | Grounding

Transcript

Namaste and I'm Annie I want to warmly welcome you to this holiday Som yoga reset the idea behind this program is to help you stay calm throughout the holidays and each week I'll be bringing to you different somatic Yin Yoga short practices to help you feel grounded so I am five months pregnant but don't worry all the practices are for everyone all level and I hope you enjoy this so let's come into our first practice and it's all about helping us feel grounded and stable throughout the holidays I invite you to come to your mat easy cross-legged and then just bring your palms over your knees and roll your shoulders back and if you are willing close your eyes otherwise keep them open softly gaze ing at a single object we shall begin with a somatic grounding exercise without judgment bringing our awareness to the sitting [Music] bones and feel there are tree roots growing through the sitting bone bones down towards the mat and Beyond these tree roots are like your anchor and the side of your legs start to melt and as you root down feel the spine rising up a small light shining from the base of the spine to the crown and repeat internally after me I remain calm amidst chaos I remain calm amidst chaos and gently let's open our eyes and roll our shoulders a couple of times M shall just tilt your head to the side doesn't matter which side and let's roll the neck softly the side of her neck is where the Vegas nerve runs and this helps to activate our rest and digest nervous system let's move into our first pose caterpillar so let's extending our legs and you can keep them as bent as you wish or extend them and I prefer having a pillow or bolster in my belly and you can softly melt forward to however extent you feel comfortable so maybe it's here maybe it's all the way down or elbows onto the pillow and place our chin onto our hands y y yoga when the body starts to open up it's our andow choice to deepen or stay where you're at and you also have the choice to lean away and completely come out think of moments where there are chaos surrounding us but like a tree we remain still and Balan observing but never involved draw your awareness to your belly and as you deepen your breath feel a belly pushing forward and out and softly exhale as the belly come back down and gently let's roll out one ver the breath a Time keep the spine nice and relaxed and before we lie down let's do a vocal sound take a deep breath in the sound is let it all out let's do two more times inhale and last round breath [Music] in and then slowly lying down and taking your preferred resting position it can be on your back on your side or even on your belly shifting to our next inul is reclining butterfly so I'm going to show you if you want to use a bolster so have a small pillow you can also put a block underneath we give a little incline but if you wish you can also remain completely flat with the spine line on the floor and then gently leaning back and then just place the soles of your feet together near each other and then slowly open up and if you feel there are too much Sensations in the inner thighs you can also put two blocks one on each side outside of your thighs and the choice is yours you can open the arms out to the side place them on the body maybe one hand on the heart the other on your lower abdomen and choose what works the best for you and reclining butterfly opens our heart opens the inner thighs and not only that we remain balanced and calm in the midst of chaos we also open our heart to Opportunities maybe is an opportunity for joy and contentment feel the Earth supporting you wherever you go you're supported when you're ready let's extending our legs your choice to stay here if you have the props underneath you we're going to move into somatic visualization but you can also remove the block and then coming all the way down on your back for your visualization this exercise is called sensory pre sensing lay Softly on the ground and begin to visualize all your your five senses slowly diminishing softening you're bring your awareness to your listening your hearing tune to The Sounds in your space defer to sound and then gently Trace that sound closest to you now bring your awareness to your sense of smell what do you notice in your space t to now inside of your mouth the sense of taste notice what do you taste keeping your eyes closed bring your awareness to your vision maybe you see some colors or not and then gently let's start moving our fingers and toes bring your awareness to your sense of touch and I invite you now to move the wrist and arms and stretch reach the arms up you can even bring the knees to your chest and then let's roll to either side and if you do have the props beneath you be mindful and then slowly make your way back up into a seated position just keep the eyes nice and soft for you are more than welcome to start opening them to orient into your space bringing our palms over the [Music] knees and notice what Body Sensations come up for you and how do you feel now I remain calm am Miss chaos and allow your body to guide you to stability and balance wherever you go let's gently bring our hands into our heart center thank you so much for practicing with me I hope you enjoy your somatic Yin practice namaste