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Are you stressed out this week? Are you feeling anxious? You are not alone!
One of the greatest things you can do is get on your mat and do some Yin, and mix it with affirmations.
For these poses, have a couple of blocks or a combination of block and bolster or pillows at the ready.
Start sitting comfortably, tune in to the breath. Inhaling and exhaling through the nose. Repeat these affirmations to yourself. “I am calm. I am at peace. All is well. And I am safe.” Return to these affirmations as you hold each of the following poses.
1. Half Saddle – Have your props ready, sitting down with legs extended out straight. Bring your right foot in, keeping the knees pointing forward. Try to get the top of your right foot flat on to the mat. You may need to move the flesh of the calf out to the side. You can stay seated, or even prop your hips up on a cushion. To take the stretch further, recline back on to the blocks or a combination of block and cushions. Find your edge, and don’t chase sensation. As you hold here for a few minutes, begin to repeat the affirmations.
2. Forward Fold – Keep your left leg extended, bring your right foot to the inner edge of the left thigh. Start to fold forward, either unsupported or with the props moved in front of you. Make this as comfortable as you can, allowing yourself to relax and unwind. It is great for the parasympathetic nervous system.
Repeat 1 and 2 on the other side.
3. Legs Up the Wall – Slide your hips close to the wall. Bring your legs straight up the wall, or take a straddle variation by opening the legs wide. You can open the arms out to the sides as well, to release tension in the shoulders and neck. With every breath that you take, allow your body to melt and open further.
4. Reclined Pigeon (with Wall) – Bring the legs together, then cross the right ankle over your left thigh. Bend the left knee so that the foot comes flat to the wall. No need to use the arms, let them open out to the sides. Repeat on the other side.
5. Savasana – Move away from the wall. Laying down flat on your back. Take up lots of space with your limbs. Palms facing up. Release fully in to the ground. Noticing the effects that the practice has had on your mind, body, and emotions.
Prefer to not worry about timing and let a teacher guide you through the poses? Practice along with me for the full 30 minutes in the video below.
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