Sexy Lady Yoga Work
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00:00started. So put the bolster here to the side and we're going to take a nice big deep breath in.
00:06Inhale in as you reach the arm up overhead. Exhale. Notice I'm just sliding all the way
00:12over here just like this. Make sure that the hip bone is down. This right hip is down.
00:18Good. And then just hold here.
00:24Every breath, you're going to allow tension to release from the body. So just think about that
00:28with every exhale. Feel like all of that tension, the stress, the worries,
00:34the bothers are releasing and leaving your body through that exhale.
00:42All of these poses, we're going to really use gravity
00:45on our side and just let the gravity kind of pull you down and release.
01:01One more inhale in. Exhale, come all the way up to the top. Doesn't that feel so yummy?
01:08You feel the low back release as well as all the side body muscles. All right,
01:13so now we're going to take an inhale in. Exhale. Let's come to the other side.
01:18So
01:39with every exhale, remember to release tension. Sometimes it's just a habit
01:44that we're in of holding tension where we don't need it, which is such a good metaphor for life.
01:51Like where are we holding on to, trying to control where it's absolutely unnecessary and actually
01:56maybe even hindering you in some circumstances. So use this time to release and to let go of
02:02whatever you need to let go of. One more big inhale in. Exhale, release. Nice job.
02:20All right, now we're going to put the bolster right in front of us
02:23where we're going to put it actually underneath our legs. So extend the legs long.
02:27We're going to take a forward fold. You can kind of like build up the bolster or even put a few
02:32more pillows here if you need it. My feet are about just a foot distance apart and you're
02:36just going to allow yourself to just completely fall forward. So you can do with the head to the
02:40side or to the other side, whichever feels comfortable for you. So find a good comfy
02:45position here and then we're going to hold this for two minutes and let's begin.
02:58So
03:11now focus on your back body. Focus on all of the muscles in the back and the ribs and with
03:18every breath you're going to expand the back ribs and release.
03:48So now I'm going to switch sides with my head. So now I'm facing the other way
04:02and just take a quick scan in your body. Are you holding tension in your shoulders,
04:08your elbows, your hands, your neck, your facial muscles? Now is the time to let go.
04:15So just let all of those stressors, worries, and bothers.
04:34So
04:42and then slowly come on up. Beautiful work here. Now you're going to place the bolster
04:48down in front of you like that and we're going to turn around and we're going to
04:53place the foot underneath us. All right, so this one is a great one to open up the hips,
05:00the thighs especially, and really the whole front side of the body. So you're going to
05:04lean back onto your bolster. So you can place the foot flat down like how I have here or lay it out,
05:11see which one's better for you, and then just lay the arms spread wide here like this.
05:16And now just make sure that you're tucking the tailbone under. So kind of pick up your hips,
05:21tuck them under just slightly so that you can release tension in the low back and get a deeper
05:28stretch in the hip flexors. Good. So just reach the arms out nice and wide and just allow yourself
05:35to melt into your pillow. Melt into the earth and feel how the earth is supporting you.
05:46Sometimes we forget that we're actually being supported and so allow this time to surrender
05:52and feel what it feels like to be completely held and supported.
06:22So
06:53good. And then gently release the leg out from under you and then let's switch over to the other
07:01side. So pull that foot back in, find a spot that's comfortable for you. Make sure to re-tuck
07:08that pelvis under so that you're really getting a nice deep stretch. You're going to probably
07:13notice there's one leg that's tighter than the other. This is one of my most favorite thigh
07:18stretches. It's so easy to go deep on it. You just have to lay here and relax. So that's nice.
07:26Just allow yourself to enjoy this time of rest.
08:19Good. Take another inhale in and just notice how much tension you released just by laying here
08:28and giving yourself permission to just relax. Good. Now carefully unwind yourself. Let go of
08:35that leg here and we're going to stretch out the legs in front of us. Keep the arms right
08:40where they are. You can maybe even take them up a little bit higher and just allow yourself to just
08:46relax here. Let the blood rush back into the hips. It's an incredibly relaxing feeling
08:54when the blood rushes into those places that we were stretching. So just take a big deep breath in
09:01and then exhale slowly, really slow, exhaling and releasing. Beautiful work.
09:31So now I'm going to scoot up my pillow just a little bit and that'll help to intensify the
09:45stretch in the upper body so you can find a good spot for you. Maybe you want to take yourself up
09:50so that your tailbone is on the pillow and just see what that feels like just to give yourself
09:57a little bit more stretch in the chest and then continue to hold here.
10:32And then reach the arms up overhead. Nice big inhale in, exhale, release. Carefully coming on up
10:44nice and slow and we're going to take one more stretch here. So you're just going to turn over,
10:50face your pillow just like I am here and notice my knees are facing one way and I'm going to turn
10:55and look the other way for a nice spinal twist right here. This is a really gentle way of
11:05releasing the low back and just again feel supported by the earth beneath you and release
11:14knowing that everything is going to be okay.
11:44So
12:03and then slowly come on up and we're going to switch over to the other side.
12:07So just place the knees over to the other side and then you're going to lay down face towards
12:14the opposite direction of your knees.
12:44So
13:14so
13:44so
13:58so
14:06slowly come on up and let's close out just right here in a seated position, hands at heart center,
14:16bow your head down towards your heart as a symbol of gratitude for your amazing beautiful body that
14:22you get to live in every single day and all the many gifts that you have in your life.
14:28Namaste. Amazing job. I hope you feel so relaxed and stress-free now. Make sure you hit that like
14:35button, subscribe to my YouTube channel if you haven't yet and I'll see you in our next video.
14:39Bye.