TRANSCRIÇÃO 🔗
WEBVTT
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Hi everyone, this is Caroline Murphy.
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Today I'm going to be offering you a guided grounding practice that can be used at the start of any at-home yoga practice, particularly a vinyasa style.
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With that, you'll go ahead and grab a mat and we'll head towards the earth, setting up in a comfortable shivasana.
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If you prefer a Supdabhata Kanasana, bringing feet to touch, knees out wide, you're welcome to set up there as well.
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Just make sure you're comfortable and rooted onto the earth.
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Once you're set up, feel free to close your eyes or dim your gaze.
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We'll root a little bit deeper onto the mat.
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Checking in on our bodies, maybe we unclench through our jaw.
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Unfurrow through our brow.
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And we'll turn to our breath.
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Just taking note of the natural rhythm.
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Each inhale, each exhale.
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We're not doing anything to change that breath just yet.
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We're just observing.
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Let's turn back towards our bodies.
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Take note of any points of tension or ease within your body as you root down onto the mat.
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As you're collecting these observations, try not to assign any value or judgment or just noticing.
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Once you have finished with your observations, we'll bring one palm to our chest, one palm to our belly.
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Start to move a bit more intentionally through our breath.
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Next, inhale, take a big belly breath in.
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Expand through your chest, hold at the top.
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Open mouth, exhale, release.
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Inhale through your nose from the belly into the chest, hold at the top, sigh it out.
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Once more through the belly, chest expands, hold at the top.
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See if you can sip in just a little more air.
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Let it go.
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Next, inhale through the belly.
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Into the chest once we reach the top.
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Let's seal our lips, start to breathe out the nose.
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These cycles of breath here on your own, getting acquainted with that nasal breath.
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As you breathe in and out through your nose, go ahead and move your breath a little higher into your chest.
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Diaphragm works its way down on the inhale.
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Release on the exhale.
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On your next cycle of breath, go ahead and invite some gentle movements into your space.
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Maybe wiggling your fingers, rolling out your wrists, whatever's calling to you here.
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As these movements get a little bigger and bigger, go ahead and proceed into your vinyasa practice or other style of practice that you have chosen for yourself for today.