Helping multi passionate creatives dance through their difficulties and take leaps of faith. Writing and sharing inspirational resources about mindful movement, dance education, coaching and creativity is my jam.
Yoga Re-TREAT Day 4: Turn up to turn out to turn into Figure Four, Tree, Pigeons & Butterflies
Welcome back: today you are in “4” a TREAT!
Today is about turning up to turn out and open at the hips to turn into Figure Four, Tree, Pigeons & Butterflies, and a soothing 4:4 breathing pattern.
I find that dancing and every day life tighten up my hips and lower back, and a few stretches make everything better!
_Time Stamps_
02:40 Seated 4:4 Ratio Breath
04:37 Warmup arm, upper body warmup, Windshield Wipers/Knee Drop Twists,
08:20 Baddha Konasana/Seated Butterfly/Bound Angle
12:40 Avati Ayana/ Eka Pada Raja Kapotanasana Prep. A
Figure 4/Thread the Needle/Through-the-Hole Stretch (seated or reclining)
16:16 Janushirshasana/Head-to-Knee Pose
16:36 Mahamudra/1-Legged Forward Fold/Bent Knee Sitting Forward
18:23 Figure 4 & Head-to-Knee with music “Icelandic Arpeggios” by DivKid
21:13 Vrksasana/Vrikshasana/Tree
26:27 Kapotasana/Pigeon
27:45 Pigeon with music “Eternal Garden” by Dan Henig
30:30 Supta Baddha Konasana/Reclining or Supine Butterfly
33:20 Butterfly with music “Interplanetary Alignment” by NoMBe
35:30 Acknowledgement and Lovingkindness
36:23 Outtake XD
Ways to keep on savoring your retreat experience:
- For more tasty hip-openers, watch my Intro to Hip Stretches
- How does external rotation of the hips work in dance? Here are some Truths about Turnout
- Maintain a meditative mood with my new Orienting Meditation
- Looking for more restful slumber? Check out Yoga for Sweet Sleep
- Experience a variety of yoga practices on my Yogalicious Playlist
- Get dancey with a Dance Warmup or Ballet Barre Playlist
- Reflect & Journal: record your intention and experiences (Journaling & Reflective Practice article), There are also lots of great prompts and affirmations in my Grounding. Centering, and Orienting meditations
- Sit or go for a walk outside if the weather is fine
- Get out your favorite candles, incense, oils and aromatherapy, refreshing beverage, drawing supplies, and favorite book, or meditation supplies and put them to good use
- If you’re not finding the “yum” in your practice or are unsure how to adapt the poses to feel delicious to you, or if you just want more opportunities to practice, you can go ahead and schedule a complimentary consultation or hit me up on social media for personalized support
- Read any of my relevant articles on Healthy Habit-Building, creating a Creative Morning Ritual, Morning Boundaries, Rest & Recovery, Getting Grounded, Yoga for Energy, and more
- Repeat the week's practices, or favorite parts of them, anytime, with ongoing access to the ReTREAT Day 1 Content, Day 2 Content, Day 3 Content
Send me a message with any questions, and I’m delighted to be practicing with you this week! Please also spread the word to others you know who would enjoy such a getaway :)
Love, Blythe
Blythe Stephens, MFA, Bliss Catalyst she/her or they/them
Creator of A Blythe Coach: dance through your difficulties
and take leaps of faith into a joyful, fulfilling life
P.S.- Did you receive this email as a forward from a friend? Thanks for checking it out, and you can also join the ReTREAT for free here.
A Blythe Coach
Helping multi passionate creatives dance through their difficulties and take leaps of faith. Writing and sharing inspirational resources about mindful movement, dance education, coaching and creativity is my jam.
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