fibromyalgia

okay, so were going to begin flat on our backstoday. now that this is a gentle morning practice so permission to takeyour time here today. just checking in with the body and going nice andslow here, especially at the beginning. so i'm going to take a second here to checkin with my heels, make sure they are in line with the hips or if you'refeeling like having a really good morning, open them a little wider. arms resting gently at the sides, palms faceup. i'll take a second to press into my head. press into my elbows andlift the chest up so that i

can draw my shoulder blades in and down shouldersaway from the ears and then relax back down onto the earth. and what i'm doing is i'm basically just openingup this area of my chest energetically, but also physically viewingthis skin of the chest stretch open here. and then i took my chin into mychest, lengthen through the back of the neck and take a second here to connectto my natural breath. so just noticing the natural ebb and flowof the breath. you can close your eyes. if you're really sleepy and you don'twant to go back to sleep right away, you can just keep a soft gaze a nice[inaudible 00:01:20] just past

the edge of the nose here. so first, just noticing the natural rhythm.the natural ebb and flow of the breath. kind of honoring the breath in thatway here as we start our day. and then nice and easy. nothing fancy, justrolling the head here, rocking, rather than had a little side to side year-to-year. you can relax the jaw. soften the skin ofthe face. massaging the back of the head and checking in with the neck here.maybe the breath starts to deepen here. slowly waking up the body. onenice sweet inhale at a time. okay then i'll come back to center stillness.take a nice deep breath and.

exhale let it out. letting the weight of thebody go completely and fully into the earth into the mat feeling supportedhere. and i'm going to bring my awareness to myfeet so nice and easy pressing into the heels. and then pointing throughthe toes. pressing in with the heels and pointing through the toes. and then just i'll pass over to you here maybe rotating or rocking the ankles. a little side to side. rotating themin a couple circles and again, nothing fancy, just nice organic movementhere as i wake up my feet. wake up my roots for the day. maybe spreading thetoes, and then noticing that

ripple effect that naturally happens wheni press into my heels. kind of feeling this bone to heal connection wheni point my toes. maybe lengthening the tops of the legs. noticinghow the tops of the thighs take shape when i engaged the feet. noticingthat ripple effect in the body. and relax the feet. and bring it tomy hands. same thing here. spreading the fingertips now. and then reelingthem in, rotating the wrists. and again, i handed over to you, just findingthat nice organic movement as i bring awareness to my hands, the wristsand then same thing here, letting

that ripple effect happen. noticing what itdoes in the body. if you really want to get into it right away, you can startto feel it in the torso and shoulders. now i'm going to add my feet back in and myankles and just notice how that affects the body. so we can do this in ourbed to you notice might hit points start to shift. i'm sure i look a littlesilly here. starting to just integrate the body, which is again whatyoga is all of about what this practice inspires. finding that connectivetissue and breathing a little life into the body.

once you feel satisfied, come back. and i'mgoing to practice just integrating the breath to the movement, themovement to the breath. so marrying those two together. i'll inhale,priest, the fingertips up and overhead, full body stretch and exhale floatingthe fingertips down. good morning. inhale. spreading the fingertipsdeep breath. reaching up. stretch. and exhale floating down. one more.inhale checking in with the shoulders, lengthening through the side body,spreading the fingertips and toes and exhale and float it down. press the palms into the earth. all 10 fingerprintsroot down and i'm going

to hug the knees into the chest, either bydrawing one in at the time, or i can begin to already light that fire gentlyin the belly by drawing both knees and at the same time pressing into thepalms and then letting the lower back become flush with the mat. keep this feet nice and soft here. remember,this is gentle morning practice. i'm going to wrap my arms aroundmy shins here keeping the shoulders relaxed. soft feet, soft in theface. take a deep breath in. lengthen through the back of the neck andexhale slowly peeled the nose up to the meet the knees. we are going to dothree of these just checking in

with the spine, with the support of the earth.on and exhale. we float in down. deep breath and relax the shoulders. and one more time. exhale hedgehog pose, naveldraws down tailbone scoops up, lots of space between the shoulders andthe ears here and just visualizing that space between each vertebrae,one by one. spreading and then we exhale release to a reclined baddhakonasana or butterfly. nice and soft as i released down here. ifthe hips feel really tight, it is morning, hello. then we can draw the toesdown towards the edge of the mat, so we don't have to be in a full [sputa] baddhakonasana here.

open the chest, open the shoulders may bedraw your shoulder blades down. we're going to take the hands to the bellyhere. so again, the heels can be drawn up here or the toes can draw down. sono sharp pain. make sure there is no sharp pain here. make adjustments asneeded always. hands come to the belly and then i'm goingto take three nice full breaths in. as i inhale, the hands of the belly rise,belly breath. and on and exhale they fall. checking in with the breath,inhale, belly rises. and exhale it falls. one more time, inhale. peelthe skin of the belly stretch as it rises. and exhale, it falls.

beautiful, take the fingertips to the outeredge of the legs, we will close this chapter as we bring the knees together.inhale, reach the knees, again, excuse me, squeeze the knees up towardsthe heart. arms wrapped around the shins, take a couple seconds hereto rock a little left to right. this should feel great in the morning, crawlingthe shoulder blades down, kind of feel like a baby bear cub here massagingthe back on a tree here or something. and then i will cross the rightangle over the left, grab onto the outer edges of the feet.

if i can't grab the outer edges of the feet.here, then i can take my middle finger index finger and thumb and grabonto the big toe, but i like to grab all the way to the outer edges here.kind of squeeze my feet, warm them up if i'm a little chilly. maybe takemy thumbs to the arches of the feet, and give them a little wake-up call. this is also a great little posture, littleshape to take in bed before you even roll out of bed. just be mindful. andi can bend the elbows, a little left to right, and i'm going to begin to rocknorth to south. so i already rocked a little left right now. i'm goingto bend the elbows and rock north

to south. hello. i can rock a couple times here. massagingthe spine and again, this might look a little silly, but it feels great. massagingthe back. finding what feels good. do as many times as you like andthen eventually i will rock up to a nice comfortable [sukasan] or a nicecriss-cross leg position, making sure to take a second here to roll up throughthe entire spine and maybe find that alignment of head over the headover the heart over the pelvis. so just noticing if the weight is shiftingforward or rounding back. we can take a block or blanket and lift the hipsup here if we need to, but taking

it second to check in with the body in theshape. okay, finding that opposition. how is my hair?to find that opposition. so, lifting up through the front body groundingthrough the back body, shoulder blades in together and down and then againletting that conversation of that ripple effect happen here. you can keepthe eyes soft. so find what it is for you. maybe it's a coupleloops of the shoulders, maybe it's a couple circles with the head,drawing circles with the nose and so when i'm teaching public class i oftenask people to just find what it is for them because everybody is different.who knows how you slept so

just taking a couple seconds to come intothis posture with a little movement letting that body have that rippleeffect. so again, some suggestions are drawing circleswith the nose, looping the shoulders, one way or the other. sometimesit's nice to round all the way for as we do in our sukasan video. and thenwhen i arrive, i will bring the palms together at the heart. nice full breath. tops of the thighs rolleddown as the heart lifts up. i'm going to interlace the fingertips here andinhale and press the palms forward. reach the pinkies forward, up andback. as you take a deep breath

in and on an exhale floating the fingertipsdown and away, just like that. we flow again. inhale, interlace, reach up. heart stays lifted as i crawl through theside body and exhale float the fingertips down. interlace, inhale, pressingforward, up and back. on and exhale this time. maybe now i start to floatthe fingertips slightly behind the hip points, really opening up throughthe chest waking up their shoulders. two more times like this, inhaleand exhale. maybe letting exhale out through the mouthhere. good morning. one more here. inhale. this time, let the fingertipscome to the earth. fingertips,

pressing into the mat or into the earth. reallypressing into that pinky too. so all 10 fingerprints. shoulder bladesare rotating in and together, so i'm opening up through the chest. tops of the thighs are drawing down here asi lift up through the heart. inhale extend to the crown of the head. onand exhale. i'm going to draw line with my nose pass the right shoulderso nice and easy here nice, gentle morning practice. i'm going to stay here for a couple of breathsas if i am receiving a kiss on the neck here. hello, good morning. butto each his own here so i can

draw the shoulder blades and in together.i can press up and out of the fingertips; i can really lengthen throughthe crown of the head by maybe lifting the chin slightly. just really breathingin here. inhale, exhale, draw your chin to your chestand now drawing a line with the nose to the opposite side towards theleft shoulder receiving that kiss on the side of the neck here. finding thatease, that grace. and then this time we will draw a line withthe nose up towards the sky, careful not to crunch in the back of the neck,so i'm maintaining that lift in the chest and i'm going to inhale openthe palms so spiral your

shoulders open nice and wide and inhale. spreadthe fingertips left to right really reaching as we reach all theway up palms kissed together. [chai]. and then exhale. we are going to dive forwardon to all fours. spread the palms nice and wide wrists underneath theshoulders, and knees directly underneath the hips. i'm going to press upand out of my foundation to find that tabletop position. extend through thecrown of the head and then i'm going to inhale, cat-cow. scooping the heartforward. feeling the skin of the belly stretch. close your eyes, hear,soften your gaze.

the tendency is going to be to rush throughthis, but i encourage you to really find it that micro-movement, travelup and down the spine. inhale, shoulders loop, heart radiates forward, longbelly, tail up towards the sky, and exhale, starting at the tail lettinga travel all the way up, pressing up and out of the tops of the feet,pressing up and out on the palms. the crown of the head releases. let's do one more here moving with the breath.inhale, come to tabletop position, and i'm going to curl the toes andslowly walk my fingertips up towards the tops of the thighs. take a secondhere to inhale, open the

shoulders, open the palms, reach up. slightbackbend here and then exhale releasing back down. i'm going to come onto the tops of the feethere, too big toes are going to come together, knees are going to widen. nowi'm going to dive back down in all fours for a cat-cow variation. this isone of my favorites. so fingertips are going to reach forward. soi'm going to maintain the same movement that i did in cat-cow, but i'm goingto take it in a circle. so this is where the good morning practicereally gets good. i inhale. scoop my heart, come forward again. kneesare nice and wide about as the

mat. big toes together. inhale in as you exhale,take it around through extended child's pose. fingertips reaching.i'll pause here just to show you the shape. and i'm going to continue my journey as iinhale, scoop the heart, come forward. and exhale, navel draws up as i roundthe spine around and back. inhale a come forward. and exhale come back. now you are off. so this is going to be alittle bit different for everyone. i encourage you to open yourselfup to new experience. i know i may look a little silly here, but i'm goingto start to really see if i can

shine a little light into those dark crevicesof the body that haven't received a little light in a long time, andif it's morning time, i'm going to want to move nice and slow. i may want to rest here for a couple breathsin between. extended child's pose. or if while i'm moving i find a catch,i might rock back and forth through that catch a little bit, finding thatspace. i want to make sure i take time to reverse my circle. checking inwith the elbows. i'm beginning to get the neck involved here. my high school yoga students call this drunkcat-cow. i used to always say

drunk with love, yes. and then when you feelsatisfied in your circles. this is great if you can just do one thingin the morning do this cat-cow variation. it's awesome. so rounding back and forth. when you feelsatisfied, you will come to extended child's pose. then inhale, draw linewith your nose, look up. reach the fingertips, forward. i'm going tocome back to all fours bringing my knees underneath the hips and once againcurling my toes under, walking the fingertips back. this is a great little moment to just checkin with the feet for the day

again, stretching the backs of the feet. andthen inhale, spiraling, the shoulders. i lift up. palms come together,chai. that is the celebratory namaste. talk your pelvis in here, my friends,and then exhale floating back down. this time i'm going to dive my palms forwardand nice and easy, send the sit bones up and back for a little downwarddog with bent knees, my friends, bent legs. bend the legs, draw yournavel torture spine, really gentle here today, as we just check in withthe backs of the legs, check in with the feet. so not really worried aboutcreating the perfect downward

dog shape here. i'm just getting a littleoxygen going, little stretch in the back of the legs and just checking inwith the body. from here, i'm going to slowly walk the feetup. see if you can roll through your whole foot, so no rush. coffeeis brewing, tea is brewing, we only have this moment so we might as wellenjoy it as we walk up to the front of the mat. and then we will land at the front of themat here together, join the navel in towards the spine and softening of theknees for nice yummy full forward [utanosin]. okay, so feet are hip width aparthere or even wider. hello,

it's morning time. give yourself a littlespace. be kind to your body. let the head to hang over, maybe shake thehead a little bit. yes, a little bit. no. grab the elbows, rock a little sideto side and same thing we did in sukasan here, my friend. just let thatripple affect happen naturally. really, you don't need me to tell you whatto do here, you know what to do. find what the body needs and then when youfeel satisfied, let everything release, press into your heels, press intothe front two corners of the feet, ball joint of the big toe, ball jointof the pinky toe. and then, as if i was drawing energy up from the archesof the feet, i'm going to bend

my knees. scoop my tailbone in and roll itup nice and slow. again, we all have days ahead of us. we probablyhave a busy day ahead of us, so the tendency is going to be to rushyear but please, my friends take this time for yourself. you deserve it, slowdown. i will slowly rise up and begin to loop theshoulders forward up and back and open up back to you. back to you. feethip width apart as they come into my best and most beautiful [tanasana]because we're going to have the best and most beautiful day today. nice, fluid, deep breaths. just taking a secondto loop the shoulders. one

way and another, and then same thing. maybejoin a couple circles with the nose and again i'm here to empower you, soit's nice to have a guide and a video to follow, but if any other expressivemovements come out of these things in the morning, get it. do it. yourbody will thank you, your mind, your heart. everything will come togetherand integrate and your light will shine brighter and people will be like thatperson. okay, so from here i'm just going to openthe palms, spiral the shoulders here, really opening the palms and inhale.reach out palms come together and exhale float them down away from the hips.i can begin to soften the

knees as i inhale. reach up. and exhale floatit down. one more time inhale reach up. this time,take your right hand grab your left wrist. think up and over as we go intoa nice high body stretch here, nice and easy, nice and organic. and theni switch, again, easy, breezy. nothing fancy. one more time on each side,think up and over, see how simple. and then i inhale. reach fingertipsup and exhale opening the palms, one last time. and we are done.

Friday, January 13, 2017