Integrate and Chill
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[00:00:00] Hey friend. Thank you for listening to Baptist Power Vinyasa Flow Yoga with Kari. I hope you find these practices fun and useful to your yoga practice. I put a lot of love into creating this content for you every week. Please consider joining my Patreon. Making a monthly contribution to my Patreon will ensure that I continue producing these high quality recordings every.
Just for you. Plus, if you join my Patreon, I will include extra bonus content like weekly meditations, longer practice recordings, and special surprises just for Patreon members. Your support means the world to me. All right, sweet friend. Practice on, hello my friend. Let's practice. Begin on your back in supine Butterfly.
Bring the souls of your feet to touch. [00:01:00] Allow your knees to open wide and place your hands on your belly.
Ground your body into the floor, and if it's comfortable to you, close your eyes.
Take a landing breath.
Call yourself into this present moment.
Whatever you were doing before, whatever you're doing later, give yourself permission to set those thoughts aside.
Call yourself in to this present moment, the hear now,[00:02:00]
notice the rise and fall of your breath without effort.
Just how you naturally show up. And this is perfect, my friend.
Stretch your legs forward. Take your arms over your head. Take a big, full body stretch. Stretch your right fingers and your right toes a little longer, and then your left fingers and your left toes a little longer.
Pull your knees to your chest. Place one hand on each knee [00:03:00] and take some circles with your low back into the floor. Just move in one direction.
Now when it feels natural, move in the other direction.
Put your left foot on the floor or straighten your left leg. Interlace your fingers right below your right kneecap and gently pull your right knee towards your right armpit
and if it feels good to straighten your left leg. You can do that, or if it feels like too much intensity, just keep your foot on the floor,
open your left arm into a t and roll your right knee over to the left side of your body. If it feels okay, look in the opposite direction.[00:04:00]
And gently roll back to the center. Put your right foot on the floor or straighten your right leg. And this time, pull your left knee to your chest. Interlace your fingers right below the kneecap, and then draw your left knee out to your left armpit. Rather than down the center line, roll your knee to the left side of your body,
open your right arm into a T shape and roll your left knee over to the right. And if it feels good, look in the opposite direction as your knee.[00:05:00]
And gently bring yourself back to the center. Pull your knees back to your chest. Stack your knees over your hips, flex your feet. Place one palm on. Each thigh and then gently press your palms into your thighs. Press your thighs back into your palms and lift your head, neck, and shoulders off the floor.
Feel the engagement in the center of your body, your core, and just keep lifting your head, neck, and shoulders up off the floor. Pressing palms to thighs and thighs to palms. You're here for 10, 9, 8, 7, 6, 5. 4, 3, 2, 1. Lower back down to the earth. Now catch right behind your knees. Rock up and down. Once or twice, make your way into boat pose.[00:06:00]
Come on up to balance on your sit bones. You can either put your feet on the floor or you can hover your feet above the floor, catch behind your knees or stretch your fingers forward. You have. Lift your chest up, lift your chin forward. You're here for 5, 4, 3. You've got this for two. One. Come up to a seat, an easy seat.
Place your hands on your knees. Start by dropping your chin to your chest and just notice where you feel this stretch. Just placing your chin to your chest can create a big sensation
and then roll your head to the right.
Roll your head to the left and take a couple more [00:07:00] neck rolls from side to side.
And then slowly bring your chin back to neutral. Place your left hand on your right knee. Take your right fingertips behind you and slowly begin to turn your ribcage to the right. If it feels okay on your neck, try looking over your right shoulder. This could even be a place to put a block behind you. If reaching for the floor feels like too much, take a breath in to lift the crown of your head up and try twisting just a little bit more
Big breath in. [00:08:00] Counter twist, bring your hands over to the left and bow your head just a little bit.
Come back to the center. Now. Place your right hand on your left knee. Take your left fingertips behind you, maybe even a block under your hand, and begin to turn your ribcage to the left. And if it feels okay on this side, you might look over your left.
Take a breath in to lift the crown of your head up and try twisting. Maybe just a little bit more.
Big breath in, counter twist. Bring your hands over to the right and bow your head.
Come back to center. [00:09:00] Make your way to all fours. Come to a tabletop position. We'll take some rounds of cat cow. Start by dropping your belly, lift your chest up, and then round your upper back. Push the floor away. Tuck your chin to your chest.
Then start to move your body. You can continue to take cat cows just like this, or you can move from side to side, circle your neck and your tailbone. Take any movements that feel good to you. You have my invitation to close your eyes and to move your body in any way that feels natural. And creative
allow these movements to become a response to the present moment, [00:10:00] to what your body needs right now. Not what you think you should do, not what you think looks good, but what feels good.
What choices can you make to leave yourself feeling whole, complete, and integrated in this moment?
Take a couple more round.
And then come back to a neutral tabletop position. Listen, [00:11:00] stretch your right leg behind you, put your toes on the floor, and just bounce forward and back a couple of times. Notice the sensations that you feel in the back of your right leg.
And then float your right foot off the floor, stretch your left arm forward, and look forward.
Take a big breath in. Pull your elbow to your knee. Pull down into your center line. Reach forward and back. Hug elbow to knee. One more. Forward and back. Elbow to knee. Hold it here for 3, 2, 1, cat cow. Reset your spine. Come back to your breath.[00:12:00]
And then we'll take the other side. Start by stretching your left leg behind you. Put your toes on the floor, and just bounce forward and back a few times. Notice the sensations that wake up the back of that leg,
and then float your left leg off the floor. Stretch your right arm forward. Look forward. Hug your belly in. Take a full breath in elbow to knee. Hug it in down center line. Inhale, forward and back. Exhale, elbow to knee. One more. Forward and back, elbow to knee. Hug it in here for three.
One cat cow reset. Come back to all fours.[00:13:00]
Make your way to downward facing dog. Lift your tailbone to the sky. Pedal around. Swim around in your down dog. Sway your hips from side to side and be at play with the space between your hands and your feet. Sometimes there's a tendency to take the hands a little too narrow. What would it feel like to give yourself more space on the mat?
Soften your knees, let your head fall
and always come back to the breath.
Pick your heels up, soften your knees, look to your thumbs and [00:14:00] step forward. Halfway lift, lengthen your spine. Take a full breath in. Rag doll pose. Fold over your thighs. Catch your elbows. Allow the crown of your head to hang towards the earth
sway from side to side. Shift the weight from your heels into the balls of your feet, side to side, and then find center. Ground your heels into the earth. Let your head and your arms hang heavy.
Try this. Release your bind, put your fingertips on the floor right in front of you and start to pick your heels up. Just see how it feels.[00:15:00]
And then ground your heels back down to the earth. Place your hands on your hips. Press into your feet. Reach your arms up over your head, interlace all 10 of your fingers. Flip your palms to the ceiling and take a big, full stretch.
Reach over to the right.
Reach over to the left.
Come back to the center, bow forward. Exhale halfway lift. Lengthen your spine. Step back to downward facing dog. Plant your hands. Step your feet straight back. Set your eyes between your toes.
Come down to your knees and then make your way to your back. Happy baby. Catch the pinky toe edges of [00:16:00] your feet. If you can't catch your feet today, you can reach for your knees or your shins, something closer and just move your body side to side. Maybe straighten one leg and then the other. Find what feels.
Release your feet, hug your knees to your chest, and wrap your arms around your shins. Give yourself a big, tight squeeze,
and then make your way into Savasana. Come to lie down on your back. Slide your shoulders underneath you, allow your palms to rest up,
and if it's comfortable, close your eyes.
We're not here for long,[00:17:00]
but we're here long enough to just appreciate resting, doing nothing.
In my experience, doing nothing requires just as much practice as doing something.
As the Zen saying goes, don't just do something, sit there.[00:18:00]
Take a long, full. Deep breath in
and slowly empty it out.
Wiggle your fingers and your toes. Circle your ankles and your wrists. Take a big, full body stretch. Reach from front to back. Pull your knees to your chest. And if it's comfortable to you, roll over to your favorite side
and then make your way up to a seat. Bring your palms to touch [00:19:00] at the center of your chest. And for this final moment of your practice, notice how you feel.
You don't have to call it anything or name it. Just notice.
Bring your thumbs to the center of your forehead and bow your head towards your heart
in honor of you and me. And this practice that we share, I bow to you, my friend, and say
Thank you for practicing with me today. I hope you enjoyed it. Please consider joining my Patreon. You can find the link in the show notes.[00:20:00]
