Practice with Cait! This is a 40-minute practice that includes soothing breath work and a gentle flow.
The class begins with a short discussion about the breath and breathing with the diaphragm. Explore and experience diaphragmatic breathing, or “belly breathing,” and its benefits before moving with the breath in a gentle flow. This class is focused on settling the nervous system and encouraging a sense of peacefulness, fluidity, and ease. Enjoy this practice first thing in the morning to set the tone for the day, or practice in the evening as a way to reset after a long day. This class is great for all levels of practice.
These online offerings are FREE for everyone. Please share with anyone that you think would enjoy. Donations are not required, but are welcome via Venmo, PayPal or ATH Movil.
Venmo: @sunburntandsalty
PayPal: sunburntandsalty@gmail.com
ATH Movil: 843-290-4192
PS - I’m still pretty new to this whole recording classes thing. I’m hoping that over time I will become a little less awkward. I also know that the audio may be a little challenging to hear so below I included a breakdown of the breath work and the sequence.
Class Breakdown:
Diaphragmatic Breathing (on back):
Find a comfortable supine position and allow the body to rest comfortably on the floor.
Bring hands to the belly or lower border of the ribs.
Inhale through the nose and feel the belly expand, belly button lifting away from the spine.
Exhale through the nose and feel the belly gently relax, belly button settles back in towards spine.
See if you can completely relax your neck and shoulders and allow the breath to be multi dimensional, so not only do you feel it in the front of the belly but also in the sides of the waist and low back.
This diaphragmatic breathing, or belly breathing, allows us to use the muscle of the diaphragm, as opposed to the neck and shoulders, to draw air into the bottom of the lungs. The vagus nerve, which is associated with the parasympathetic “rest & digest” nervous system, also runs through the diaphragm. So diaphragmatic breathing can help stimulate or switch on this parasympathetic mode (counter to the sympathetic, which is our “fight or flight.”
From Seated:
Diaphragmatic Breathing while keeping the belly gently engaged (to protect the low back) and breathing into side ribs (so the diaphragm spreads laterally, ribs expand like an umbrella on the inhale, and soften back towards the heart on the exhale).
Use engagement of belly to help keep a ‘buoyancy’ in the rib cage and chest.
Seated Side Stretch
Seated Twist
Seated Heart Opener - 2x
Seated Fold - 2x (switch which legs in front)
Table Top
Cat & Cow - 5x - move with breath
Inhale through Cow: Drop belly, shoulder blades together, heart forward, gaze up
Exhale through Cat: Round spine, shoulder blades separate, tuck chin
Child’s Pose
Traditional Child’s Pose for a few breaths
Child’s Pose with side-body stretch
Downdog
Press evenly through both hands and feet, drop the head and relax the neck
Return awareness to breathing into the side ribs while the belly gently hugs in towards the spine.
Forward Fold
Empty out for a few breaths.
Let the low back pour forward out of the hips and let the head hang heavy.
Standing Flow
Traditional Sun Salutes - 2x
Inhale: arms to sky
Exhale: fold forward
Inhale: lift halfway up, pull the low belly in to support low back and lengthen spine
Exhale: step right foot back and drop the knee, keep pulling the low belly in
Inhale: low lunge, lift the heart forward and arms to sky
Exhale: plant hands and step back to downdog, take one breath in downdog.
Inhale: look forward between the hands
Exhale: right foot steps forward, back knee to floor - pull the low belly in
Inhale: low lunge, lift the heart forward and arms to sky
Exhale: plant hands and step left foot up to meet the right
Inhale: lift halfway up
Exhale: forward fold
Inhale: arms to sky, stand tall
Exhale: hands to heart
*Repeat sequence one more time, stepping left foot back
Standing Half Moons, Standing Heart Opener, Flying Chair - 3x
Inhale: arms to sky (belly in, buoyant in chest)
Exhale: side bend to right
Inhale: arms to sky (belly in, buoyant in chest)
Exhale: side bend to left
Inhale: arms to sky (belly in, buoyant in chest)
Exhale: cactus arms - squeeze shoulders back to open the chest, hips move slightly forward as heart shines to sky
Inhale: arms to sky (belly in, buoyant in chest)
Exhale: flying chair - bend knees, drop hips, pull low belly in, sweep hands back (palms face in, shoulder blades squeeze back), heart pointing forward
Chair Post to Seated to Back
After final “flying chair,” keep hips low and bring hands to prayer at heart
With control, slowly lower to seated
From seated, slowly roll onto back
Bridge/Wheel - 2x
On back with knees bent and feet flat, press into feet, and on an inhale lift your hips to the sky
On the exhale, find that gentle hugging in around the core. Weight should be mainly in shoulders (not head) and chest should be lifting towards chin (not chin towards chest).
Keep the glutes, legs, and belly toned - engaged without over-clenching.
Stay for 5 deep breaths.
Come down for a breath or two before the 2nd round.
Option to move into full wheel (if it’s in your practice) or supported bridge (which a yoga block under the hips) for the 2nd round. Stay for another 5 intentional breaths.
Supine Twist
After your final back bend, bring your hips to floor and wiggle your feet out mat width distance. Allow the knees to lean in towards one another and the spine to rest. Stay here for a few breaths.
Draw knees into chest, maybe roll around on low back for a massage, then shift your hips to the right as the knees drop to the left.
Gaze can come over right shoulder and allow your body to drop in, try not to force your body into a deeper twist, rather let gravity help pull you in.
Bring your attention to the sensation of breathing while you hold this twist. Stay for a few breaths before switching sides.
Seated Fold
Rock to seated and bring your legs out in front of you.
Use an inhale to once again lift the ribs out of the hips, and on an exhale stretch forward, grabbing on wherever’s comfortable.
Stay for a few breaths, focusing the breath in the back of the heart.
Diaphragmatic Breath (with rolled up towel behind lower ribs)
Gently support yourself to come out of the fold and grab a blanket or towel.
Roll up your blanket and towel to a comfortable size - the blanket will come behind the lower ribs (think: below bra line or where you’d wear a heart monitor) - making sure that you can comfortably get your head to the floor.
We want to notice an “opening” through the lower border of the rib cage so that we can get into the diaphragm and once again experience it supporting us to breath.
Let your body melt around the blanket as you return to your diaphragmatic breath. Stay here for a few breaths (or as long as you need).
Savasana
Slowly come off of the blanket and let your body sink gently into the floor.
Let the breath return to normal and feel the entire body relax.
Stay here for a few minutes, or as long as you need to, giving yourself permission to marinate in the effects of this soothing practice.
Namaste!!!
The light in me honors the light in you. Thank you for practicing with me.