Full Body Vinyasa Flow

This vinyasa flow is energizing without being intense. We move through Sun Salutation A and B to warm up and find the breath, then flow into a standing sequence that builds strength in an accessible, steady way before opening into deeper shapes toward the end.
The pace gives you enough to work with while staying grounded and doable. This is a practice you leave feeling stronger, not depleted.
Good for when you want to move with purpose and build a little heat without pushing to the edge.
Props you might want: a block.

Transcript

And just begin to arrive on your mat. Feel the parts of your body that are touching the ground. And see if you can grow tall from those areas. See if you can lengthen your spine a little bit more. Inhale, Roll your shoulders up towards your ears and then down your back. Shoulder soft. And then come to your breath. Notice how your breath feels. If it's fast or slow, Deep or shallow. If it's quiet or loud. Notice how your body likes to breathe naturally if it's in and out of the nose. Or in through the nose and out through the mouth. Without changing it just notice it. Then taking three cleansing breaths here together take a deep breath in through your nose And then open your mouth and slowly sigh it out, Let it go. Two more like that. Deep inhale through your nose. Open your mouth and exhale through the mouth. Let it go. And last one, Deep breath in. And sigh it out through the mouth. Exhale. Now continue breathing deeply in and out of your nose if that feels good. As you breathe here, Bring your awareness to your body. Just noticing how your body feels. There's any part of your body that are maybe a little tight or sore. That may need a little bit more love during practice. Just be mindful of that. If anything I say during practice doesn't feel right for you please don't do it. Come out of the pose and just take a resting posture. That works for you and join me when you're ready. Few more breaths here in and out of your nose. Bring your hands by your side inhale reach your arms all the way up palms touch overhead Exhale, Bring your hands to your heart center and bow your head to your hands. And think of one thing that you're grateful for today Inhale, Reach your arms all the way up, Palms touch overhead. And exhale, Hands to your heart. One more inhale. And exhale. From here slowly start to make your way to your hands and knees coming to a tabletop position. And in tabletop, Bring your wrists under your shoulders, Knees right underneath your hips. And. . . Pull your belly towards your spine so spread your fingers wide You're looking straight down so the back of your neck is long. Keep your toes tucked or come to the tops of the feet. Good. Pausing here in tabletop, See if you can pull your shoulders away from your ears. And then moving through some cacaos. Inhale to drop your belly. Open up your heart. Look up. Exhale to round your back, Tuck your tail, Look down. Inhale, Drop your belly, Open up your heart, Look up, Cow Pose. Exhale, Round your back, Tuck your tail, Look down, Cat pose. One more just like that. Inhale to cow. And exhale to cat. Slowly come back to table. And then walk your hands forward. Tuck your toes under. Push your hips up and back. Downward facing dog. So first down dog of our practice, Maybe bend one knee and then the other. Paddling your feet, Walking your dog. And just notice how this feels in your body. You may feel a little stiff. May feel a little tight in some areas that's okay just notice them and when you're ready come to stillness so bend your knees a lot push your hips up Lengthen your spine. Let your head be heavy. So nod your head yes. Shake your head no. Good. Your heels are moving towards the mat, Not necessarily touching. Take a deep breath in. Open your mouth, Sigh it out, Let it go. Good. On your next inhale, Lift your heels, Bend your knees and look forward. And then exhale, Step to the top of the mat, Coming to a forward fold. Okay. Just hanging here you can bring your feet hip distance apart or a little bit wider if you like and just hang in here with your fingertips on the mat you can bring your hands on blocks you can grab opposite elbows whatever feels good and it may feel good to again bend one knee and then the other just rocking from side to side letting your shoulders and your head hang heavy. So keeping a generous bend in your knees. And being really mindful of how this feels in your hamstrings behind your thighs And just feel as you hang here if there is a feeling of release. Especially in. . . Your shoulders and your upper back, Maybe in your lower back. See if we can maybe bring your weight a little bit forward towards your toes. And notice if that changes the feeling in your back. Good. Bring your hands to your shins. Inhale to lengthen your spine halfway. And exhale, Fold forward. Give two more like that. Inhale, Hands, Your shins, Half way lift. Exhale to fold forward. One more like that. Inhale. And exhale Good. On your next inhale, Slowly come all the way up. Reach your palms overhead. Palms touch. And then exhale, Bring your hands to your heart center. So standing tall in Mountain Pose at the top of your mat, You can adjust your feet, Bring them closer or wider just so you can really feel grounded. You can really feel stable and tall. And then See if you can ground the four corners of your feet down. So maybe pick your toes up. Just notice how that feels in the bottom of your feet. Then holding on to that feeling, Slowly bring your toes back down. Inhale, Roll your shoulders up towards your ears and then down your back. Opening up your heart, Palms can face forward if that feels better. And then find a spot on the ground in front of you. And just soften your gaze to that area or close your eyes. If that feels good. Pausing here mountain pose noticing how your body's feeling again. Inhale, Reach your arms all the way up, Palms touch overhead. Exhale, Bring your hands to your heart. Two more like that, Inhale. And exhale. One more inhale. And exhale Good. We're going to add on to that. So inhale to reach up. Exhale to fold forward. Hands to your shins, Halfway lift as you inhale. Fold forward as you exhale. Inhale, Come all the way up, Reach up, Palms touch, Overhead. And exhale, Hands to your heart. Good. Adding on. Inhale, Reach. Exhale fold. Halfway lift, Inhale. Fold forward as you exhale. Plant your palms. Step your feet back. Stepping into a plank pose. So in plank. You can keep your knees up or you can drop your knees down. Your shoulders are right over your wrist. If your knees are down, They're just behind your hips. So if your knees are up. You're pressing your heels back. Shoulders over your wrist, Pull your belly towards your spine wherever you are, Looking straight down. Take a deep breath in. And then as you exhale, Drop your knees if they're lifted and bring your chest and your chin down all the way down to your belly, Bending your elbows right next to your body. Good. Bring the tops of the feet to the mat. Press the tops of the feet down so much so that your knees start to lift up. And then pull your elbows towards your body. Inhale to your back bend, Baby cobra. And exhale to lower down. Get two more like that, Inhale. Back bend. Exhale, Lower all the way down. Last one, Inhale. And exhale Tuck your toes on your next inhale. Push up to table or plank. And then exhale downward facing dog. Good. So pausing here in down dog. Again, You can stay in stillness or you can walk your dog bending one knee and then the other. Just noticing how this feels. And then coming to stillness when you're ready. Take a deep breath in through your nose. Open your mouth, Sigh it out, Let it go. Good. Next, Inhale. Lift your heels. Bend your knees. Look forward. And exhale. Slowly walk to the top of the mat. Forward fold. Hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. Inhale, Come all the way up, Reach up, Palms touch, Overhead. And exhale, Hands to heart center. Inhale reach. Exhale, Fold forward. Hands to your shins. Halfway lift. Inhale. Fold forward as you exhale, Plant your palms, Step it back to plank, Knees up or down. Wherever you are, Take a deep breath in. And then as you exhale, Drop your knees, Your chest and your chin. Come all the way down to your belly. Tops of the feet to the mat. Inhale to back bend. Exhale to lower. Two more. Inhale. Lift up. And exhale, Slowly lower it down. Last one, Baby cobra. And exhale to lower down. Good. Next inhale, Push up table or plank. And exhale to downward facing dog. Get pausing here in down jog. Taking deep, Long breaths in and out of your nose. Pressing your hands down, Pushing your hips up. Knees can be bent. Heels moving towards the mat. Take a deep breath in through your nose. Open your mouth, Sigh it out, Let it go. Good. Next. Inhale. Lift your heels. Bend your knees. Look forward. Exhale. Make your way to the top of the mat to a forward fold. Hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. Good. Inhale. Come all the way up. Reach up. Palms touch. Overhead. And exhale, Bring your hands to your heart center. Inhale, Reach. Exhale fold. Hands to your shins. Halfway lift. Inhale. Fold forward as you exhale. Good. Plant your palms. Step it back to plank. Knees up or down. Take a deep breath in. And then exhale. Knees, Chest, Chin. Come all the way down to your belly. Inhale, Do your back bend. Exhale to lower down. Two more, Inhale to lift up. Exhale to lower. Last one, Inhale. And exhale. Good. Next, Inhale. Tuck your toes. Push up table or plank pose. And exhale to downward facing dog. From here, Drop your knees. Bring your knees as wide as the mat. Big toes together. And then push your hips back towards your heels. Coming to Child's Pose. So letting your forehead rest somewhere, Either on the mat or on a block. And allowing your arms to reach forward. Your elbows can rest on the ground if that feels good. And then actively pushing your hips back towards your heels. They're not necessarily touching. Lengthening your spine. And then on your next inhale, Feel your body, Your back body expand. And then as you exhale, See if you can melt a little bit closer to the mat. Continue to breathe deeply. Slowly start to Push up to tabletop pose. Good. Bring your knees under your hips. Rest on your shoulders. And then moving through some cat-cows. Inhale, Drop your belly. Open up your heart. Look up. Exhale to round your back. Tuck your tail. Look down. Inhale drop your belly open up your heart look up Exhale, Round your back, Tuck your tail, Look down. One more. Inhale to cow. Exhale to cat. Good. Come back to table. Walk your hands forward. Tuck your toes under. Push your hips up and back. Downward facing dog. Good. Next, Inhale. Lift your heels. Bend your knees. Look forward. And exhale. Make your way to the top of the mat. Forward fold. Bring your feet together, Big toes together, Heels slightly apart, Hands to your shins, Halfway lift. Inhale. Fold forward as you exhale good next inhale sit down into your chair reach your arms all the way up Good. So pausing here in Utkatasana Chair Pose. Shoulders down your back so you can bring your hands wider apart just so you can soften your shoulders down. Pull your belly towards your spine. And if you look down, You should be able to see your toes. See if you can lift your toes up and just bring your weight back towards your heels a little bit and sit down a little bit more. Good. Take a deep breath in. Exhale sit down just a little bit more good inhale here Exhale, Fold forward over your thighs. And see your shins, Halfway lift. Inhale. Fold forward as you exhale plant your palms step it back table or plank Take a deep breath in. And exhale, Knees, Chest, Chin all the way down to your belly. Inhale to your back bend. And exhale to lower. Good. Next inhale, Push up, Table or plank. And exhale to downward facing dog. Next, Inhale, Lift your right heel all the way up. And then as you exhale, Step it forward to the top of the mat. Good. So from here, You're going to drop the back heel. So we're getting ready for warrior one. So adjust your feet before you come up. So you want to have your right foot. Facing the top of the mat. Left foot is on a slight angle facing the top left corner of the mat. And your heel is down. So back leg straight and strong. Front knee is bent. When you're ready, You're going to inhale to come up. Warrior one. Good. When you get here, See if you can move your right hip back, Left hip forward, And your shoulders are facing the short edge of the mat. Shoulders down your back. Pull your belly towards your spine. Slight tuck of the chin so the back of your neck is long. Warrior I. Take a deep breath in. And a long breath out. One more inhale. And exhale. Good. Inhale here. Exhale hands down either side of the front foot. Pivot onto the back toes and then step it back to table or to plank. Take a deep breath in. Exhale, Knees, Chest, Chin. Come all the way down to your belly. Tops of the feet down. Inhale. Baby cobra. Exhale to lower down. Tuck your toes, Push up, Table or plank. Inhale. Downward facing dog. Exhale. Good. Next inhale. Lift your left heel all the way up. Exhale, Step it forward, Top of the mat. Drop the back heel. Go check your alignment. Make sure you are stable and your feet are pointing the right way. And then when you're ready, Inhale, Come all the way up. Warrior One. Good. When you get here, You can bring your hands to your hips if that feels good. Pushing your left hip back, Right hip forward. And your shoulders are facing the short edge of the mat. Arms reach up, Shoulders down your back. Pull your belly towards your spine, Soften your gaze. Soften your jaw, Your forehead. Take a deep breath in here. And exhale, Hands down either side of the front foot. Pivot onto the back toes. Step it back. Table or plank. Take a deep breath in. Exhale, Knees, Chest, Chin. Come all the way down to your belly. Good, Tops of the feet down, Back bend, Inhale. Lower down, Exhale. Good, Push up table or plank. And downward facing dog. Take a deep breath in through your nose. Open your mouth. Sigh it up. Let it go. Drop your knees. Time to child's pose. Knees as wide as the mat, Big toes together, Push your hips back. Towards your heels. Arms can reach forward you can keep your arms active elbows lifted And actively pushing your hips back or you can drop your elbows if that's what your body needs. Let your forehead rest somewhere on the mat or on a block. And then just pause in here and bring your awareness back to your breath. Notice how your breath feels right now. If it has changed. It's moving a little bit faster, A little bit shallower. See if you can take long, Deep inhale. Slow exhales. Good. Slowly make your way up. You. Tabletop, Knees under your Hips rest on your shoulders. And then tuck your toes, Push your hips up and back. Downward facing dog. Get it. Take a deep breath in. Long breath out. Next inhale, Lift your heels, Bend your knees, Look forward. And then exhale, Slowly step, Hop, Jump to the top of the mat, Coming to a forward fold at the top of the mat. Big toes together, Heels slightly apart. Inhale, Halfway lift, Hands to your shins. Exhale to fold forward. Good, Next inhale, Sit down into your chair, Arms reach up. Utkatasana, Chair pose. Good. Deep breath in. Exhale, Sit down a little bit more. One more inhale. And exhale Inhale here. Exhale, Fold forward over your thighs. Hands to your shins, Halfway lift. Inhale. Fold forward as you exhale. Plant your palms. Step it back to plank. Take a deep breath in. Exhale. Lower all the way down or chaturanga. Inhale, Back bend, Upward dog or cobra. And exhale, Downward facing dog. Good. Next inhale, Lift your right heel all the way up. Exhale, Step it forward, Top of the mat. Drop the back heel, Getting ready for warrior one. When you're ready, Inhale, Come all the way up. Warrior one. Good. Pull your right hip back, Left hip forward. Soften your shoulders down your back. Take a deep breath in. Exhale, Hands down. Step it back to plank. Deep breath in. Exhale, Lower all the way down or chaturanga. Inhale to your back bend, Upward dog or cobra. And exhale, Downward facing dog. Good. Take a deep breath in. Long breath out. Next, Inhale, Lift your left heel all the way up. Exhale, Step it forward, Top of the mat. Good. Drop the back heel. Getting ready for warrior one on the second side. Inhale to reach up. Exhale, Soften your shoulders. Soften your gaze. Soften your jaw. Pull the left hip back. Right hip forward. Deep breath in. Exhale, Hands down either side of the front foot. Pivot onto the back toes. Step it back to plank. Knees up or down. Take a deep breath in. Exhale to Chaturanga or all the way down. Inhale, Upward dog or cobra. And exhale, Downward facing dog. Good. Take a deep breath into your nose. Open your mouth. Sigh it out. Let it go. Good. Next, Inhale. Lift your heels. Bend your knees. Look forward. And exhale slowly. Make your way to the top of the mat. Forward Fold. Big toes together, Heels slightly apart. Inhale, Halfway lift. Exhale to fold. Good. Sit down into your chair. Inhale. Reach your arms all the way up. Exhale. Soften your shoulders down your back. Good. Inhale here. Exhale sit down a little bit more one more inhale Exhale, Fold forward over your thighs. Hands to your shins, Halfway lift. Inhale. Fold forward. Exhale. Plank your palms. Step it back. Table or plank. Take a deep breath in. Wherever you are, Drop your knees, Your chest, And your chin. Come all the way down to your belly. Good. Stack your hands. Bring your forehead onto your hands. And just pause here. You can rock your hips gently from side to side. Soften your gaze or close your eyes. Coming back to your breath. Thank you Noticing how your breath feels. See if you can slow down. Coming back to your deep long inhales. And slow exhales. Okay, From here we're going to come to Sphinx pose. So just bend your elbows, Bring your elbows right under your shoulders, Palms face down. So your forearms are parallel. And you can bring your feet as wide as you need. So the wider your feet are on your mat, The easier this is going to be on your lower back. So just move your feet and see where it feels good. You want to make sure that you don't have any pain, Discomfort, Any pinching in your lower back. This should feel like. . . Back bend. But not painful If this does not feel comfortable, You can always come back down, Stack your hands and bring your forehead onto your hands. That's also a back bend. So when you find your spot. Just coming to stillness, Pausing here. Soften your gaze or close your eyes. We're not going to be here for long, So just taking Deep long breaths in and out of your nose. And just notice where you feel this pose in your body. And see if you can visualize your breath moving to that area If you want a little bit more you can start to bend your knees and just bring your big toes together. And if you come here and it's too much, Just come back. Again, No pain or discomfort. Take a deep breath in. And a long breath. One more inhale. And exhale slowly, Bring everything back down. Stack your hands, Bring your forehead onto your hands, And just bend your knees and wind to wiper your feet. Gently from side to side letting that go releasing the tension in your lower back. Good. From here, Push yourself up to a tabletop position. And from tabletop, Step the right foot forward. So we're going to come into lizard pose. And so your hands are inside your. . . Your right foot and you can walk your foot as far to the right as you need. You can let your toes spill off the mat so your foot can be on a slight angle. So just being really mindful of how this feels in your knee. So you want your knee to always be pointing towards your second toe and make sure that there's no pain. So when you find your spot, You can stay here. Where you can grab a block and bring your forearms onto a block or all the way down to the mat if that's accessible for you. Just pausing here. And just feeling the stretch in. The inside of your right thigh, The top of your left thigh. Maybe in your back. Making sure there's no pain, Especially in your shoulders, Your knees. And just breathe in here. If you want a little bit more you can start to tuck the back toes and lift your knee up pressing your heel back. Good. And as you hold this pose, Just notice if you're holding on to anything that you can let go of. Maybe it's your jaw. Maybe it's your forehead. Slowly drop the back knee lift it and then bring your hands to the mat if they're not there already Bye. Just start to walk your foot back to the middle and all the way towards the left side of the mat. So you're walking your foot all the way to the other side. We're getting ready for pigeon pose. So you're going to drop the right knee and then tuck the back toes and walk your foot back. So being really mindful. Of how this feels in your right knee so keeping your right foot flexed if that feels good And you're just going to pause here, Noticing how this feels in your knees. Outer edge of your right thigh and if you like you can use a block or a pillow under your right hip So you don't have to hold yourself up. You can bring the mat up to you. Good. From here, Bring your fingertips off the mat. Tent your fingers and inhale to open up your heart. As you exhale, Bend your elbows. And lean forward towards the mat. Good. Inhale, Come all the way up. Exhale to lean forward. One more like that. Inhale to come up. Exhale, Lean forward. Good. Inhale. Come all the way up. And you can stay here or if you like, You can start to come all the way down. To your elbows, All the way down reaching your arms forward. Coming into your variation of pigeon pose. So if this pose doesn't feel right for you, Come to your back and take a figure four. So keeping one knee bent, Cross. Keeping your left knee bend, Cross the right ankle over the right thigh and just come to a figure four. If you are in pigeon pose, Let your forehead rest somewhere. So either all the way down to the mat or on a block, On a pillow. Just allowing your shoulders and your head to be heavy and comfortable. And just notice where you feel this pose. Making sure there's no pain. See if you can send your breath to the areas in your body that you feel the pose. And see if you can soften and let go with the next exhale. You Thank you. Take a deep breath in. Long breath out. One more inhale. And exhale. And slowly start to come all the way up. And move your props away. And tuck the back toes and you're going to make your way to downward facing dog. So whatever. Is more comfortable for you, Just making your way to down dog. And you can. . . Walk your dog here or you can lift your right heel up, Maybe bend your knees, Stack your hips, Just whatever feels right in your body here. And then when you're ready, Come back to table. And we're going to do that on the second side. So stepping the left foot forward, Getting ready for lizard pose on the second side. So just walking your left foot towards the left side. You can have your foot on a slight angle. Let your toes fall off the mat. And just making sure that your knee is moving towards the second toe. And you can stay here or you can bring your elbows all the way down to the mat or onto a block. If it feels good you can tuck the back toes and lift your knee up. And the side may feel different. And depending on. . . What's going on in your body? You may be able to move deeper or not as deep. On what side? Just being really mindful of that. And listening to your body Taking deep, Long breaths in and out of your nose. Slowly bring your hands on the mat. If they're not there already. And you're just going to start to walk. The left foot towards the right side coming to pigeon pose on the second side. So bringing your knee down. Keeping the left foot flexed if that feels good. You can bring something under your left hip. Tuck the back toes, Maybe walk your knee back a little bit, Just finding a spot where you can feel this pose. On the outer edge of your left thigh but you're not feeling any pain or discomfort. And when you're ready. Hands off the mat, Tent your fingers. Inhale to open up your heart. Exhale, Bend your elbows and lean forward. Inhale to lift up. Exhale lean forward. One more like that inhale and exhale lean forward good inhale come all the way up you can stay here if this feels comfortable you can go all the way down Maybe bring your elbows. Or you can come all the way down to your belly to your chest Wherever you are, Let your head rest on something, Either on the mat or on a block. Allowing your shoulders to be soft and heavy. Just notice if there's any part of your body that you're holding on to that you can soften and let go of just a little bit more. Maybe it's your fingers, Maybe it's your jaw. And just pausing here for a few breaths. Again, If pigeon pose isn't in your practice, You can be on your back in figure four. And you're doing the same stretch. You Take a deep breath in. Long breath out. One more inhale. And exhale. Get slowly start to. Come up. If you're lower down, Bring your hands on the mat. Move your props away. Tuck the back toes and then making your way to downward dog. So however that feels comfortable. Again, You can bend one knee and then the other, Walking your dog. Or if it feels good, Lift your left heel up, Bend your knees, Stack your hips. Whatever posture of movement feels right in your body after pigeon. Take that. And then when you're ready, Drop your knees. Walk your knees forward, Cross your ankles. And then coming to a seat we're going to make our way to our back so Coming to your back, Keeping your knees bent to start. Feet flat on the mat. And just bring your hands somewhere on your body. So either on your belly. Maybe one hand on your belly, One hand on. . . Your heart center. Take a deep breath in. Feel your body expand as you breathe in. And exhale, See if you can let go and get really heavy and grounded on your mat. From here moving into our twists. So if you want to cross your legs, You can cross the left leg over the right. Lift your hips up towards the left side and let your knees fall towards the right. Your arms can be in a T. You can come to cactus arms. You can bring your right hand on top of the left leg. Maybe turn your head towards the left if that feels good in your neck. I'm just taking deep long breaths into this twist Making sure your shoulders are grounded. Take a deep breath in. Exhale all the air out. Slowly come back to center, Uncross your legs if they're crossed. Getting ready for the second side. So if you want to cross your legs, Right leg over the left. Lift your hips up towards the right side. Let your knees fall towards the left. Again, Arms can be T-shaped. You can bring your left hand on top of your right leg. Making sure your shoulders are grounded and heavy. Turn your head towards the right side if that feels good.