Welcome to your mindful seated yoga class .
This practice is suitable for all levels .
It will include a 25 minute sequence with a guided body scan meditation at the end and will begin today in a comfortable cross like it seats lengthening through the spine , relaxing the shoulders down and closing the eyes right away .
Beginning to tune into your breath .
Noticing your inhales and your exhales , finding a gentle cleansing breath here , breathing in deeply through the nose , opening the mouth and exhaling , releasing the breath out again , Ian Hill , big rain and then exhale , release the breath out , gently , blink the eyes open , placing your fingertips out beside you gently dropping your left ear to your left shoulder , getting a stretch in the right side of the neck .
If it feels good , you can lift your left hand up , placing it just above the right ear , giving yourself a gentle assist .
Continue to breathe deeply and lengthen through your spine , bringing your left hand to the back of your head and drawing your chin to your chest , stretching out the back of the neck and then gently release your left hand down .
Head will come back to center , drop the right ear to your right shoulder .
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Inhale length and through the spine .
Exhale , twist to the right right hand will come behind you as you inhale lengthen through your spine .
And as you exhale , twist a little bit deeper , sending the breath into the low back and then turn to face forward .
Inhale , reach the arms out wide up .
Overhead palms , touch exhale hands down to heart center .
Again , a hill , reach the arms up , palms , touch , exhale , left hand will come down beside you , reaching the right arm up and over .
Continue to root down through your sit bones .
Feeling the support of the ground beneath you take one more breath and then turn your heart towards the sky , opening the chest , swinging the right arm behind you down and then around finding those same circles here on the right side and allow the movement to match with your breath .
Notice how this feels in your body one more big circle and then cross your right arm over , placing it on top of the left knee and he'll reach your left arm up and over .
Inhale a straight in the spine .
Exhale , twist to the left , turn the face forward and then plant your hands down and come into a seated position with your feet flat on the ground , knees bent , place your hands on top of your knees , make sure the feet are hip with distance apart .
We move through seated cat cows .
So as you inhale , pull the heart and belly forward , open the knees out slightly as you exhale , draw the knees together , straighten out the arms , chin to chest , inhale , open the heart , lift the gaze and then exhale , rounding back .
Good in hell .
Excel keep flowing here a few more rounds .
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So you can stay here if this stretch is comfortable for you .
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Again , you can have a slight bend in the knees here , allow your entire upper body to relax and hang heavy envision sending the breath down the backside body , the spine , the hips , the hamstrings take 2 to 3 more rounds of breath here with your next inhale .
Lift yourself up , keep the left leg straight and bend the right knee , right foot flat on the ground .
Keep your right foot here inside of the left leg or you can cross the right foot over the left leg coming into a twist , wrapping your left arm around your right leg and placing your right hand behind you .
Gaze over your right shoulder , take one more breath , untwist , turn the face forward .
Now cross your right leg over your left leg if it isn't already and then place your right knee on top of your left knee , coming into half cow face , pose , inhale to lengthen through the spine , relax the shoulders down .
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So the right ankle is crossed over the left thigh and your right foot is flex , actively pressing the right knee away from the body to deepen the stretch , bring your upper torso closer towards your legs .
Cold here , coming back to your breath , maybe closing the eyes .
And then we'll extend the left like lung on crossing the right leg and extending that leg long as well .
Bend into your left knee , place your left foot flat on the grounds , keep your left foot here or you can cross it over the right leg , wrap your right arm around your left leg , twisting to the left and gazing over your left shoulder , continue to lengthen through the spine growing tall through the crown of your head .
As you exhale , twist a little deeper , one more full breath .
And as you exhale slowly untwist , facing forward , crossing your left leg over your right leg if it isn't yet already , and then place your left knee on top of your right knee .
Choosing the option of either staying here or beginning to slowly fold forward , relaxing your head and neck down and releasing the arms alongside the body .
Palm's face up as a sign of surrender to breathe into the stretch , relax the body completely .
With your last breath here , begin to slowly lift yourself back up , place your hands behind you bend into the right knee , placing your foot flat on the ground and crossing left ankle on top of right thigh .
Readjust as you need to listening to your body and noticing what feels good to you .
Breathe into the left hip and relax .
Prepare to transition out of this stretch by extending the right leg .
Lu and uncrossing the left leg , bring the soles of the feet together and open the knees out wide .
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Come all the way down on your back .
Preparing for our final resting posture , extend the legs out wide and relax the arms alongside your body , soften your eyes to close and take one final cleansing breath here breathing in deeply , feeling the belly chest lungs and as you exhale , sigh and release the breath out and I invite you to envision a bright glowing ball of white light .
Envision this light glowing at the crown of your head .
Feel the light enter your body through the crown of your head , filling your head with warmth and relaxation , feeling your forehead , relax your jaw soften .
Now , envision this white light moving down your throat , your shoulders , your arms feeling a warmth and tingling in the arms and your shoulders as they melt into the ground , feel this light traveling through your chest , your heart space and your belly feeling the belly soften as you breathe and feeling a sense of expansion and space in your chest .
In this bright white light moves down the hips , traveling down the thighs , the front and the back of the legs down the ankles and finally resting at your feet , feel this heaviness and warmth in the legs in your feet .
And now envision this light completely absorbing your entire body , feeling yourself all the way from the crown of your head down to your toes .
Completely relax completely at peace .
Now , slowly begin to wiggle the fingers and the toes inviting movement back into the body , maybe roll the wrists , the ankles finding movement in the joints as you're ready , bend your knees and roll over onto one side of your body to rest .
Taking a moment to pause , allowing the effects of that meditation to settle into your body .
And when you're ready , gently press yourself back up to come into a comfortable cross leg at sea , keeping your eyes closed , or your gaze soft , take a moment to notice how you feel .
Then reminding yourself that at any time throughout your day , you can return to this place of stillness that is always available within you , place your hands together at heart center , ending our practice as always with gratitude for yourself , for your body and for your practice .
Thank you so much for joining me on the mat today .
I hope to see you in another class soon and I hope you have a wonderful rest of your day .