РАСШИФРОВКА 🔗
WEBVTT
00:00:01.280 --> 00:00:04.080
Hi everyone, this is Caroline Murphy.
00:00:04.639 --> 00:00:17.280
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.
00:00:18.160 --> 00:00:26.800
With that, you'll go ahead and grab a mat and we'll head towards the earth, setting up in a comfortable shivasana.
00:00:28.079 --> 00:00:36.159
If you prefer a Supdabhata Kanasana, bringing feet to touch, knees out wide, you're welcome to set up there as well.
00:00:36.320 --> 00:00:40.799
Just make sure you're comfortable and rooted onto the earth.
00:00:46.240 --> 00:00:52.240
Once you're set up, feel free to close your eyes or dim your gaze.
00:00:55.039 --> 00:00:57.840
We'll root a little bit deeper onto the mat.
00:01:04.239 --> 00:01:08.719
Checking in on our bodies, maybe we unclench through our jaw.
00:01:10.000 --> 00:01:12.319
Unfurrow through our brow.
00:01:14.480 --> 00:01:16.719
And we'll turn to our breath.
00:01:16.959 --> 00:01:19.760
Just taking note of the natural rhythm.
00:01:20.079 --> 00:01:23.760
Each inhale, each exhale.
00:01:24.640 --> 00:01:27.519
We're not doing anything to change that breath just yet.
00:01:27.599 --> 00:01:28.959
We're just observing.
00:01:37.280 --> 00:01:40.000
Let's turn back towards our bodies.
00:01:41.200 --> 00:01:49.200
Take note of any points of tension or ease within your body as you root down onto the mat.
00:01:53.120 --> 00:02:01.200
As you're collecting these observations, try not to assign any value or judgment or just noticing.
00:02:07.200 --> 00:02:16.800
Once you have finished with your observations, we'll bring one palm to our chest, one palm to our belly.
00:02:18.879 --> 00:02:22.879
Start to move a bit more intentionally through our breath.
00:02:24.240 --> 00:02:27.840
Next, inhale, take a big belly breath in.
00:02:28.800 --> 00:02:32.560
Expand through your chest, hold at the top.
00:02:34.400 --> 00:02:37.759
Open mouth, exhale, release.
00:02:41.599 --> 00:02:52.800
Inhale through your nose from the belly into the chest, hold at the top, sigh it out.
00:02:55.680 --> 00:03:02.240
Once more through the belly, chest expands, hold at the top.
00:03:02.879 --> 00:03:05.759
See if you can sip in just a little more air.
00:03:08.240 --> 00:03:09.439
Let it go.
00:03:13.120 --> 00:03:15.919
Next, inhale through the belly.
00:03:16.639 --> 00:03:20.000
Into the chest once we reach the top.
00:03:20.319 --> 00:03:24.319
Let's seal our lips, start to breathe out the nose.
00:03:27.280 --> 00:03:32.240
These cycles of breath here on your own, getting acquainted with that nasal breath.
00:03:38.719 --> 00:03:46.319
As you breathe in and out through your nose, go ahead and move your breath a little higher into your chest.
00:03:47.039 --> 00:03:50.560
Diaphragm works its way down on the inhale.
00:03:52.479 --> 00:03:54.960
Release on the exhale.
00:04:02.719 --> 00:04:10.639
On your next cycle of breath, go ahead and invite some gentle movements into your space.
00:04:11.919 --> 00:04:17.839
Maybe wiggling your fingers, rolling out your wrists, whatever's calling to you here.
00:04:23.360 --> 00:04:38.639
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.