MBSR | Lying Down Yoga

This is a guided lying yoga practice for the MBSR program with spirit rising. This practice consists of a series of movements and postures where the object of awareness is the body, meeting the body both in motion and in periods of stillness. So finding your way to a lying down position on your back. This could be on the floor or settling down on a rolled out yoga mat or some other flat surface that's stable and will offer support for your body. You may find that you'd like to have a small pillow available to be able to use to adjust the body or provide additional support. And it might also be supportive to have a blanket nearby for the end of practice, to offer a means of warmth for the final minutes of resting stillness. So taking any time that you might need to gather resources. And if lying doesn't feel right for your body in this moment, you can access most of these movements and poses with very little modification from a sitting position. So knowing that you have full permission to sit or lie down, to even change positions part way through, should you wish to try some poses lying and feel a need to switch to a sitting posture. And there's also full permission to modify any pose as you might need throughout the duration of this practice. So during this practice, as best you can, allowing your awareness to be with whatever arises moment by moment in the body, in the mind, and in the emotions. Know where to get to, nothing to fix, to prove or to improve. And offering special attention to any moments where you might notice driving or reaching where there might be a pushing yourself to create a certain experience or to obtain a particular outcome. And exploring what it might be like, should you meet any of these moments, moments of pushing, striving, forcing or grasping, with hospitality and meeting them with kindness. Also allowing full permission throughout the duration of this practice to notice and stay within any limits of the body. Letting go of the guidance at any point should you need to. The invitation is to investigate with fresh eyes, with a friendly and non-judgmental gaze, and respond to any limits with the same sense of care and responsibility of non-harm that you might offer to others. So in this way, this movement yoga practice becomes at its essence, a practice of recognizing the edges, the limits of the body in each moment, and responding in a supportive and compassionate way. Where there's no forcing or overriding the body's inherent wisdom for its own needs, and instead offering great respect for any restrictions that you might come into contact with. So if you haven't already, finding your way now to a lying down position, or to a sitting posture if that's what's called for for you, so sometimes called the final resting pose or resting pose. Legs are out flat against the ground if you're lying down. Spread open to a comfortable width. Arms relax, touch your sides, and the eyes can be closed if that's comfortable. If you have any lower back pain or back injury, you may find it supportive to engage this pose with the knees bent upward, feet flat on the earth, which can offer greater support to the lower spine when lying on the back. So lying here, the whole body relaxed against the floor. And if you're sitting, this final resting pose is experienced by an upright, dignified posture. The shoulders and arms relaxed at your side, feet flat against the earth. And so whether lying or sitting, bringing awareness to this whole body, awareness that encompasses from the tips of the toes to the fingertips, all the weights of the crown of the head. And bringing awareness to the belly and the abdomen, rising and falling with each cycle of breath. In this resting pose, you might want to scan the body. So taking a moment here to notice and sense into the soles of the feet, moving up the legs, the ankles, knees, thighs, all the way up to the hip sockets and the pelvic bone, taking in the whole front torso and the entire back body, shoulder blades, the shoulders, scanning the length of both arms right and left, all the way down to the fingertips and the palms of the hands. And coming back to the collarbone, sensing into the neck and throat region, up to the jaw and the mouth, scanning here the whole surface of the face, the face at rest. Even widening to become aware of the ears and the scalp, the entire head. And noticing if there's any tension or holding that is present anywhere in the body, and if it feels comfortable, you can invite a release, inviting an allowance for the body to give way into the ground beneath. And in giving yourself this permission, you may experience a release or a surrendering in the body and you may not. So being with whatever is here for you, rippling across the body, heart, mind in this pose of solace, alive, awake, summoning a fullness of presence. So, with your arms, relaxed at your sides, following your next in-breath, slowly raising both arms so they make parallel tracks as they rise up, fingertips pointing to the sky, palms facing inward if that's comfortable. And with your next ex-halation, continuing the arc of the arms so they extend back, back behind the head, arms outstretched as they gently drift to the ground, reaching towards the back wall and allowing them to come to rest on the ground. Perhaps aware here of the body's length, and maybe offering a very gentle stretch, the fingers reaching back behind the head towards one wall, while the heels extend towards the opposite wall, experiencing the full length or height of the body. And in your own time, perhaps following the next in-halation, raising the arms back up, facing to the sky, and exhaling, allowing the arms to fall back down to the ground, returning to the sides of the body. And being aware of what this movement brings to the body, what sensations are here for you. Breathing with your experience with curiosity, with care, and one more movement of arm raises, inhaling, raising the arms so that the fingers point to the sky, holding the arc in the center, and with your next ex-halation, at your own pacing, letting the arms continue their arc, drifting to the ground, outstretched above the head. Enhaling, engaging the arms, fingertips. Steps back up elevated to the sky, pausing in the middle, and exhaling, releasing the arms back down to either side of the body, resting pose. And bending the knees so that they're pointed up towards the ceiling, feet flat against the floor. And with the arms on the ground, raising them out to either side so that they form a tee, outstretched to the left and to the right. And very gently pressing the lower back down into the floor, noticing how the top of the pelvic bone naturally talks towards the earth. And now curving back out the lower spine, creating a gap between your lower back and the floor, noticing how the pelvic bone tilts in the other direction, sloping down towards the legs, towards the feet. So tucking the pelvis, lower back, presses into the earth, and tilting the pelvis in the opposite direction. Space opening is the lower spine pulls away from the ground. And exploring this movement, this tucking and tilting of the pelvic bone, gently rocking, moving at your own pace, and offering engagement of the stabilizing muscles of the pelvic region, sending to any limits. There should never be any pain with any of these poses. So staying within what's comfortable and what's safe for you for your body. And returning the body to stillness, keeping the arms out straight to either side, t-shaped. It's remaining bent, knees to the sky, and breathing. Aware of any sensations that rippling and waving across the body. And now hugging the knees up towards the chest. And with the arms, clasping them around the legs, clasping the lower leg, or maybe behind the back of the thighs, as you draw the knees further in towards the chest. And just sensing into the stretch. And on an inhalation, bringing the torso and upper back towards the knees. So hugging upwards towards the knees as they're being pulled to your chin. And following an exhalation, releasing the back, the torso, the head, the ground. Letting the legs return to their resting position. Bent knees, feet against the floor. And inviting this release throughout the whole body. And keeping the right knee bent, straightening the left knee to the ground. So left leg out straight on the floor, right knee bent towards the sky. And now hugging just the right knee towards the chest. Holding your hands again underneath or above the knee. And this time, beginning to draw small or large circles with the bent knee. So inviting the circular movement into the right hip. And if you've been moving in one direction, circling in one direction, changing directions. Offering great care as you explore this hip opening stretch. Minding limits of the body. And now stopping any movement. The right knee still hugged towards the body. With a full inhalation, lifting the upper chest, the back, the head towards the right knee. Then breathing here. And exhaling, releasing back down. Lowering the body back to the ground. And keeping the right knee bent, sole of the foot returning to the ground. Arms can come back to either side, resting, relaxed. And changing sides. This time keeping the left knee bent. Extending the right knee out straight. Noticing any sensations as you move. And drawing the left knee up to your chest. Bringing the hands to the left knee. Being careful to grab above or below the knee. And now drawing small or large circles with the left knee. Allowing these movements to be guided from within your own body. Responding to any needs of the body. And again, these motions should allow the left hip to circulate in its socket. Very gently without force. You can explore the size or circumference of circles. Seeing how this changes any sensations. And making sure that if you're moving in one direction to spend time circling in the opposite. So stopping any movement. And with the left knee still hugged in, inhaling, drawing up your torso, head, upper back towards your left knee. Holding here and being aware of breathing. And releasing back down when you're ready. The upper back and head returning to the floor. The left leg returning to the ground. And now extending both legs out flat against the earth. Arms back at your sides, resting pose. And how is the body in this moment? What sensations are prominent? Maybe taking a moment to sense into thoughts, to any emotions that are here. And simply returning to the body, noticing breath. And forming the intention to roll over. We'll be changing to a different position for the next few poses. Mindfully moving the body to come to a resting place on all fours. And being aware as you do so. So noticing muscle engagement. Staying with the body. Each micro aspect of its movement. As you find your way to this tabletop position, where the arms and hands are beneath the shoulder. The knees stacked beneath the hips. Top of the feet are flat against the floor. And spine is long and straight, back body straight, tabletop. And perhaps noticing here both gravity and anti-gravity. Aware of the weight of gravity pressing against the back. Pulling you into the different points of contact here. The hands. The knees. The feet. And also noticing the engagement of muscles holding your back straight. Your body aligned. So with this engagement of body, engaging muscles and with full awareness, we move into cat cow poses. So breathing in. The tailbone lifts. The belly sags down. And the head lifts. Cow pose. exhaling that tailbone talks back to you. down, arcing in the back, lowering the head, cat pose, and oscillating between these two. Inhaling for cow, the tailbone lifts up, the belly sags, the head lifts. Hailing for cat, talking the tailbone, arcing the back, lowering the head. So on your own and at your own pace, breathing yourself into cow pose, and breathing yourself back out into cat, listening to your own timing, allowing this motion to be fully inhabited, this pose of increasing flexibility and spine, increased blood flow and circulation. And when you're ready, coming back to stillness into tabletop position. So finding the groundedness, the upliftedness of tabletop posture, and finding an inner sense of balance here, as we prepare to shift to bird dog, our only balance posture of the series. So when you're ready, extending the right leg straight out behind you, toes can be touching the floor, toes can come off the floor, and you might want to find a focal point, a little in front of you where the eyes can rest on the ground or on an object to help stabilize the body. And when you're ready, raising the left arm straight out in front of you. So the right leg is straight, lifted, or still maybe touching the ground, and raising the opposite arm, the left arm, reaching out in front as though you're reaching to shake someone's hand. And finding the height of the leg that is your limit, it might mean the toes never leave the floor, and that's fine. Wobbling is allowed, dropping the posture, regaining balance, stopping, starting, all of it is allowed. So finding your limit, moving up very close to that limit, and not surpassing it. And breathing, sensing balance, muscles contracting, holding, and releasing the leg returning back down to the floor, the arm returning back down to the ground, back to tabletop, and noticing any sensations in the body. And when you're ready, straightening the left leg out behind you, finding the height that is at, but does not exceed your limit. Noticing the pelvic bone, and checking to make sure that it's straight and in line with the floor. And now raising your right arm out, so that it's straight in front of you. And finding breath, finding balance, respecting any limits, and letting them be enough. Breathing this balance posture, maybe noticing your face or jaw, letting go of any tension that you might notice, showing up in the body. And letting the leg come back down to the ground, returning the arm, back to tabletop. And forming the intention to roll over once again onto your back, and mindfully finding your way to this position. So taking time, transitioning back to a lying posture, with the knees bent, knees facing towards the sky, feet against the ground, and drawn up beneath the buttocks. Arms by your sides, maybe closer into the body this time, and palms down if that's comfortable. So with the feet pressed into the floor, breathing in, lifting the buttocks off the ground. And if it feels comfortable to your body, continuing to lift the lower back, lift the middle back. As if there is a string pulling right at the abdomen lifting up. So the hamstrings are engaged here. You can scoot the arms closer to the body, if that offers support. And you can also move the hands beneath the lifted lower back and clasp them together for an additional stretch. And just breathing here, bridge pose, engaged pose. Checking in with the face, with the head and the neck. Knowing if there's any tension, holding. And as you prepare to release back down, releasing, returning from top to bottom, allowing your spine to roll back to the floor. As if you would be gently lying down a string of pearls, each vertebrae of spine from top to bottom. And noticing sensations after having done this pose. And one more time, hit your own pace, engaging the feet, pressing into the shoulders, the arms, the hands, and lifting the buttocks. Maybe even the lower back or the middle back. Engaged in the hamstrings, engaged through the thighs. And finding any limit here, listening to your body. And allowing yourself to release back down, staying gently and precisely with the roll of your spine, connecting back to the floor. Legs coming back down, keeping the knees bent. Arms returning alongside your body. And allowing your arms now to come out against either side of your body, extending back into a T shape. And moving the pelvis to the left side of the yoga mat, or just shifting the pelvis over to the left. And softly allowing the knees to fall to the right side, stacking one on top of the other. And they can remain bent here, if that's comfortable to you. And reaching both arms out to the left, for a full body twist. The right arm extending over the torso, perhaps draping down over you, over the body. And the head can remain in a neutral position. Or the gaze can follow the twist. Experiencing this stretch. And very gently, very slowly returning back to center. Drawing the arms up to form a T, outstretched to either side if they aren't already. And shifting the pelvis and tailbone to the right side. Gently allowing the knees to settle down to the floor on the left side. Knees stacked together, legs remaining bent, if that's right for you. And stretching both arms to the right side, extending into a full twist of torso, spine, back body. So here the left arm is extended across the torso, and letting the head rest in a position that feels supported and feels natural. And very slowly, with great care, uncoiling the body to return back to center, and noticing what's here. So sensations are in the resting body. So remaining in this lying position, drawing both knees up so they're bent, facing the sky, soles of the feet on the ground, and arms resting at the floor on either side. Palms can be in a neutral position, facing the floor or lightly turned into the body. And now gently pressing the lower back into the floor, minimizing any pocket of air here, and lifting the right leg, straightening the right leg as you lift the heel towards a ceiling. You can support the leg as you lift it, arms clasped beneath the knee or above the knee. And this stretch could look very different for you. Might even look different from this practice to the next. So it's okay if your leg remains a little bent or even mostly bent. And your leg might barely be coming off the ground, or it might be very vertical. So accepting whatever this posture and pose brings for you. And slowly with care, allowing the right leg to return to the floor. Extended back out straight, if comfortable. And if it's not already, drawing the right knee back up so that both legs are bent, feet flat on the floor, knees to the ceiling, and pressing the lower back into the ground, slowly lifting the left leg off the floor. Extending the outstretched leg so that the heel comes off the ground, pointing to the back wall if that's the limit, or continuing to raise the heel up towards the sky. Using some flexion in the knee to support the knee, can use hands to clasp behind the leg if that's supportive. And just sensing into the stretch, left leg extended. And returning both legs to a bent position, back against the floor. Bringing these movements on each side, starting again with the right leg. So pressing the lower spine to the earth, raising up the right leg, finding the height or the apex that is comfortable for you. And being attentive to any limits. On the next inhalation, raising up the upper torso, the upper back, the head, to very subtly come towards the extended right leg. And releasing the head and neck back down to the earth, allowing the right leg to return to floor. Knee bent, heel flat, and changing sides. Breathing into the lower back, and now elevating the left leg. Extending out through the heel. Lifting to whatever height makes sense for the body in this moment. Hands can be placed at the calf or at the thigh. And following the next in-breath, allowing the head to raise. So the upper torso, the upper back, peels away from the ground. And breathing out, releasing the body back down. Back against the floor, returning the left leg to the floor. Knees bent, feet on the earth. So we'll be rolling onto the left side of the body here. So offering full awareness as the body moves onto its side. Legs can stay bent or partially bent. Right leg stacked over the bottom left leg. And the left arm can be bent into a triangle tucked underneath the head, serving as a pillow if supportive. Or the left arm can also be used to prop your head up. Right arm relaxed, draped over the side body. Or the palm of the right hand can be on the ground in front of the body, a stabilizing position. From here, body stretched out on its left side. Legs together stacked right on top of the left. Head supported by the ground, toward the arm. Breathing in, gently raising the top right leg. The sole of the right foot, extending toward the back wall. Legs staying long. And the leg might raise an inch or two or ten. And allowing it to assume any height of a vertical position that's comfortable for you. And this side leg lift. And breathing out, releasing the leg back to the ground slowly and intentionally. Back to this resting side pose. And with a fullness of attention, rolling now to the other side of the body. Breathing in the other direction so the right side of the body comes into contact with the floor. Left side facing the ceiling. Left leg collected and stacked over the right. And right arm can be resting against the ground. Or can be tucked underneath the head. The left palm can be on the ground offering support. And breathing in, allowing the left leg to slowly rise up. Extending long through the heel. Stopping at whatever height feels wise, feels supportive. And inviting a stretch. Hailing letting the left leg drift back to its resting place. Stacked on the right. So we'll be changing positions for these final few poses. So rolling over so that the front of the body is lying against the ground. So points of contact along the tops of the legs. The abdomen, stomach and chest. And letting the fronts of the shoulders be pulled gently down toward the earth. The arms relaxed, lying at either side. Palms can be facing up if that's comfortable. And allowing the head to rest. Right cheek against the floor. And if you need a small or flat pillow or blanket to tuck under the head, you can grab any supports here. And breathing. Body at rest. Sensing the support offered by the earth below. Holding the body. And returning your head to a middle neutral position. Chin resting on the ground. Very gradually raising the right leg straight up. Holding from the large muscles of the thigh and the buttocks. There's no need for straining or you're pushing yourself. Holding whatever height this pose might look for you. And releasing the leg back down. Holding now the left cheek against the earth. and being still. Returning your head to center, chin resting on the ground. Now gradually raising the left leg this time. Mindful of any needs of the body. Offering care by not exceeding any limits. And breathing into the stretch. Returning for a release back to the ground. Lowering the left leg back down. Releasing back to the earth. Allowing the body to settle. And returning your head to center if it's not already. This time raising the front of the body. The head, the neck and shoulders. Very gently off the earth. Feeling however much of an arch here feels safe and supportive to the back, into the neck. Can press in through the palms of the hands, into the ground if that's supportive. Holding this sphinx pose. And releasing back to the ground. And gathering attention as you make your way one final time to a lying position on your back. Taking great care and offering full awareness in this transition. Inviting any space to offer any movement that might feel supportive to you. So taking some time to move any part of the body that might want moving. And to let rest any part of the body should it want rest. Letting the body settle into stillness back against the floor. Legs outstretched. Final resting pose. Perhaps noticing the distance between the legs. Noticing the arms at the sides of the body. As whole body that's supported and grounded by the surface below. And noticing whether there's any surrendering to the floor. Inviting a surrendering if that feels comfortable to you. Taking in this whole body and its stillness. The wholeness of your being. Already and always here in the present moment. This body that's experiencing, sensing, signaling. Ready to be acknowledged and witnessed by a kind and gentle attention. You may notice as you continue with this practice over time that limits change naturally. Just as all things change. So perhaps offering yourself this possibility for the impermanence of any difficulties or restrictions experienced in the body. In a few minutes the bells will ring, signaling the closure of this formal movement practice. And beforehand perhaps congratulating yourself for being with yourself in this very special way. And for offering the allowance to recognize and attend to any needs of the body that may have surfaced. A practice of assuming a compassionate and noble responsibility for caring for oneself. Each and every moment. Carrying for the body, heart, mind, this integrated being. Both during times of stillness and solitude. And while in motion. Lying in this final resting position. Lying stillness penetrates and ripple through the body. Fully aware, awake. Lying your body, your life to be exactly the way they are. Letting be and being with. [BELL RINGING]