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 ReTREAT Day 5: Kick Back into Open-Hearted Gentle Backbends - Mudra, Cobra, Sphynx, Bridge
Congratulations on attaining Day 5 of the Yogalicious ReTREAT, whether you're participating in real time, completing the sequence in 5 days or more!
Do you ever feel closed-off, separate, collapsed, or jus not quite yourself? Although turning inward (such as we did physically in the forward folding practices, as well as metaphorically) has its place, we want to balance that action with opening up and reaching out.
Today we’re going to float our hearts open, leaning back to receive all the goodness in our lives.
We’ll be stretching through the back and shoulders in standing or seated, prone, and supine shapes and finding our favorite backbending flavors. We’ll also practice a slightly prolonged and deeply relaxing 5:5 breathing pattern.
With this practice our virtual yoga reTREAT is complete! I hope you have relished your daily escape and know that you can always come back to the practices when you need them.
_Time Stamps_
01:11 Start in a well-grounded seat or stance, close or softly focus your eyes, bring attention to breath, intuitive movement
02:59 Warmup, 5:5 Ratio Breathing
05:10 Standing Yoga Mudra/Back Bend
06:50 Bhujangasana/Cobra or Urdhva Mukha Svanasana/Upward-facing Dog/Sphynx
13:36 Sphynx with music: “Nebular Focus” by Dan Henig
16:08 Setu Bandhasana or Setu Bandha Sarvangasana/Bridge or Shoulder Bridge
20:35 Supported Bridge with music: “Auckland” by VYEN
23:21 Reclining Heart-Opener or other resting pose (Savasana, Constructive Rest, Legs-Up-the-Wall, Butterfly…tell me what your favorites are and what shapes you like to use for particular situations)
24:15 Heart-opening or resting shape with music: “Wander” by Emmit Fenn
28:30 Acknowledgement & Lovingkindness
Ways to keep savoring your retreat experience:
- Lots more fun with Buoyant Bridges here!
- 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, & Day 4 Content
- Experience a variety of yoga practices on my ever-expanding Yogalicious Playlist
- Get dancey with my Dance Warmup, Ballet Barre, or Centre Playlists or upcoming free virtual Ballet Intensive (make sure you’re following me on IG and/or subscribed to my weekly email newsletter to find out more)
- Sit or go for a walk outside if the weather is fine or go splash in the rain
- 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
- 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 lots more
- If you’re not finding the “yum” in your practice or your life and desire support from me schedule a complimentary consultation (obligation-free) or hit me up on Instagram @ablythecoach
Questions for Reflection:
- What value have you received or generated by participating in the ReTREAT?
- What feels missing, incomplete, or disempowering in your ReTREAT experience?
- What do you want to be acknowledged for?
- What parts of the ReTREAT practices do you wish to integrate into your life?
- What structures of support will you put in place to help you remember?
May these nurturing habits of mindful movement and self-care become a permanently beneficial part of your daily ritual.
I am so happy to have you here and to support you in living an extraordinary life!
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
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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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