The Om oh Hello everyone and welcome to my yoga channel. Today we will have the experience of deep guided relaxation. One of my favorite practices. It is called Shavasana or Bodhisken or Yoga nidra basically yoga nidra translates as yogic sleep in which you are fully awake but your body is fully relaxed we will go through the different parts of the body moving our attention from one part to the other starting from the left hand thumb then going throughout the whole left side then starting from the right hand thumb going throughout the right side of the body then going through the back side of the body and over the front side of the body and this is how we will bring awareness to each and every little body part and completely relax it from the top of the head down to the tips of the toes and from the tips of the toes up to the top of the head why is this my one of my favorite? Because you can use it at the end of a yoga practice, which is let's say more challenging asana yoga practice. You can use it after pranayama or breathing technique practices, or you can use it just to relax and refresh instead of an afternoon nap. It can take from 10 to 20 minutes or even longer, depending on the practice and on the guidance. What we will do here is I will try to keep it shorter, how you should really lie down on the floor in order to let the body relax in the best possible position. So it's really open and it's really grounded. To start with, we will do a couple of just releasing and relaxing the wrists and the ankles. Most of us don't do this relax the hands and the feet moving them in different positions because it's always a little bit of tension if you do the final relaxation after asana practice you don't need this but if you want to do it let's say in the afternoon as a self standing practice it would be good to do a little bit of movement of the hands and feet just to open all the energy channels throughout the body then we can find a comfortable position sitting on the floor and do a couple of rotations with the shoulders to the back and then to the front. And in all this time, we kind of try to release and relax the facial muscles. the facial muscles you know even if you have to make some funny faces like this like this you know something different from the way that your face is all the time it's always good to take the chance to release and relax the jaw so move it from side to side open it that's very nice and you can bring the tongue curl it up and bring it to the soft palate and this makes a lot of space under the soft palate which also relaxes the whole inner part of the mouth and also opens the throat and also opens the throat and of course we keep breathing throughout this whole time we don't stop breathing we breathe ideally through the nose if that's easy for you and we can also a couple of stretches to the side because we are about to reward ourselves with a very nice relaxation and let go of any tension any worry we can turn gently to the left and to the right and we can also twist a little bit do it in the comfortable limits of your body as it feels today and we can also let the body move in its own way back and forth maybe connecting the inhalation with opening of the chest connecting the exhalation with curving the spine it's important that you start feeling your body ah that already this already feels very nice even for me uh and i'm practicing daily uh it's it's always good to do all these movements then we can do also a couple of circles with the head releasing and relaxing the neck and of course we can do everything with a gentle smile because we are about to really take care of ourselves. So from this posture we find a comfortable position in lying down. We have a little bit of space between our spine and when we are down we really stretch the spine we look towards the navel and then carefully and gently of the head. And from here, we spread the hands. The right hand is relaxing to the right with the palm facing up. The left hand is relaxing to the left with the palm facing up. There is a little bit of space between the body and the hand so you find whatever is comfortable for your anatomical configuration because this also makes a difference and then we try to stretch a little bit the legs left leg to the front pushing with the heel right leg to the front left to the front right and this also moves our pelvis this is a very nice even can be called self-regulation of the pelvis so this is a movement which releases any tension in that area also helps the hip joints so when we adjust ourselves in shavasana or for any type of final relaxation is really good to do this one and we make sure that our tailbone is fully grounded our pelvis is heavy grounded on the floor we can also try to reach out with the right and the left hand for a couple of times. And now we are completely ready to let the body release any tension and completely relax with a short yoga nidra practice let the breath flow in its own pace. And just notice how the navel is rising with inhalation and falling with exhalation. Rising and falling and with each inhalation we bring all bits and pieces of attention into the room on the mat, on our body and with each exhalation the mat on our body and with each exhalation we release relax and let go of any tension and just observe how the navel is rising with inhalation and falling with the exhalation bringing the attention to the body with the inhalation grounding the body with the exhalation and let it become softer and heavier by this moment you should be already comfortable with having your eyes closed facial muscles relaxed lips are soft and you are lying down observing how the navel is rising with inhalation and falling with the exhalation. Just witnessing the natural flow of the breath. own pace and gently moving our body. for the next minutes and move your attention through the different body parts lying down comfortably releasing and relaxing any tension. Remind to yourself I will be fully awake and aware in the next minutes. Only my body lying on the floor will be completely relaxed. Before we start, we set our intention, or sankal formulated as a short sentence in present tense. It can be anything what you want to let settle down in your subconsciousness and guide you from there in your life. You repeat the sankalpa three times in your mind, completely focusing on its meaning. and remember it on the right hand thumb. Then we move it to the second finger, to the third, to the fourth, and to the fifth. Then we keep moving our attention over the palm of the hand, the back of the hand, the The wrist. Lower arm. Elbow. Upper arm. Shoulder. Armpit. Side of the torso. Bring the attention to the hip right thigh right hamstring knee shin and calf slide with your attention over the right ankle heel sole of the right foot top of the foot. Right big toe. Second toe. Third toe. Fourth toe. And fifth toe. The whole right side. The whole right side the whole right side the whole right side we move to the left side of the body you should be familiar by now with bringing your attention to each and every body part focus on the left hand bring the attention to the left hand thumb Third finger. Fourth finger. Fifth finger. Palm of the hand. Back of the hand. Left wrist. Forearm. Elbow. Upper arm. forearm, elbow, upper arm, left shoulder, left armpit, side, hip, left thigh and hamstring, left knee, shin and calf, left ankle and heel, Left ankle. And heel. Sole of the left foot. Top of the foot. Left big toe. Second toe.th toe. The whole left side, the whole left side, the whole left side now we bring the awareness to the back side of the body starting from the core back, lower back, spinal cord, right shoulder blade, left shoulder blade, neck, back of Back of the head and top of the head. The whole back side. The whole back side. The whole back side. Then we move to the front side of the body. Forehead. Right temple. Left temple. Right ear. Left ear. Right eyebrow. Left eyebrow. The space between the eyebrows. Right eye. Left eye. Bridge of the nose. Tip of the nose. Right nostril. Right nostril. Left nostril. Right cheek. Left cheek. Upper lip. Lower lip. upper lip, lower lip, chin and jaw, throat area, sternum, right collarbone left collarbone right side of the chest left side of the chest solar plexus area navel lower abdomen and pelvic floor the whole front side the whole front side, the whole front side, the whole front side we are fully aware of the whole right leg, the whole left arm both arms together the whole back side of the body and the whole front side of the body the whole torso together the whole back side of the head the whole front and completely aware of the whole body from the top of the head down to the tips of the toes and from the top of the head and we let each exhalation release and relax the whole body and each inhalation expand and make space into the body then we let our attention land on the navel area and we stay there with our breath breathing in its own pace and we will count from 27 to 1 27 navel rising 27 navel falling 27 navel falling 26 navel rising 26 navel falling and we go on until one Sintra Thank you. I am the light of the world. I love you. With the next inhalation, we bring our attention to the quality of the air coming in and the quality of the air going out we observe sensations at the tip of the nostrils and inside the nostrils and we slowly start listening to the sounds inside the body we start with listening to the sounds which are closer to us and then we move our attention to the sounds which are closer to us and then we move our attention to the sounds which are far externalize the consciousness and slowly wake up the whole body Satsang with Mooji Start inhaling deeper prolong the inhalation and with the next exhalation become aware of the contact of the body with the floor inhale deeper Inhale deeper, let the chest rise, ribcage expand to all sides. Exhale deep and complete and become aware of the weight of the body on the floor. Inhale deeper, let the abdomen rise, navel expand. And with the exhalation, we start moving our fingers and toes gently. And we let our body find its way into gentle movement and as we lie down with the next inhalation we bring the hands over the head and nicely stretch stretch the sides of the torso interlace the fingers open your eyes and with the exhalation we embrace our knees and start moving with the knees making little grateful to our body and to our mind for being here and now and of course to our attention for staying focused inhale there exhale turn to the left or to the right in fetus posture just lie down for a couple of more breaths and we slowly find our way back to sitting with closed eyes and we start rubbing our hands gathering some energy building some heat and then we place the hands in front of the eyes, open the eyes, inhale, take the heat in and spread it down to the tips of the toes. Thank you for sharing this practice with me. Namaste. Namaste. Thank you for watching these videos and for practicing from wherever you are. If you are interested and inspired to practice with me in person, you can just contact me at my Instagram account yoga meet Mika and usually find me in Linz or traveling with workshops and retreats. Thank you.