Nervous System Reset | Vinyasa Flow To Slow Yin | 20 Minutes

Feeling wired, stressed, or full of frantic energy after a long day? This 20-minute practice transitions from an energizing Vinyasa flow to grounding Yin Yoga to soothe your nervous system, lower cortisol, and help you wind down.
In this session, we start standing to channel leftover adrenaline, moving through gentle, expansive standing poses before lowering to the mat for deeply restorative floor holds.

Transcript

Hi, Welcome to this practice. That's going to help reset your nervous system. So we're going to start with a little bit of flow, A little bit of movement and move gently into a yin practice. So this is for those days when you. You know, You would just have all this energy, Or you might've got off work, Got some adrenaline going, And you just need to channel it and calm it down a little. That's what we're gonna do today, Okay? So we're gonna do that starting standing, Okay? So go ahead and stand on your mat and take your feet just a little bit wider than your hips, Okay? So look down. Make sure a little bit wider. We're going to inhale our arms up. And then we're going to look at our arms. Look at your fingers. Wiggle them so they get your attention. And we're going to exhale down. Look at our hands as they go up. Excelled. Again, Make sure you get a nice bend in your knees as you're going up. Inhale up, Exhale down. You can even blow it out. And now up. Exhale, One more time, Inhale up. Exhale down. Well, While we're down here, Let's just wiggle our feet a little bit wider. So he'll tow it. So you're coming to a wide-legged forward fold. You're already down there, So find the mat with your fingertips and let's just do some. Rocks and walks. I just I'd hear okay you can take this. As deep. Or as shallow as you want, Okay? Can really sink in there or you can just be back and forth too. That's cool also. You do you, It's your practice, Nobody else's. Okay. We've had enough of that. We're going to just walk. We're staying low here. Walk yourself all the way to the front. Turn your right foot so it's facing forward and your back left toe. Orientate yourself so that your right foot's the front, Your left foot's in the back. And now your feet are, If you look down, Okay. They're about hip distance apart. And keeping on your fingertips, We're just going to walk your back left foot up a couple steps. Bring it a little bit closer in. We're still keeping that space, Okay? So we aren't, Your left foot isn't behind your right heel. It's the same width as your hips, Okay. Now, We're staying lower. From here, We're gonna start to straighten our front leg, Okay? So start to straighten your right leg, But keep a little tiny bend in it, Okay? A little bend. Take your hands to your ankle if you want, Or they can stay on the mat. Stretching out, Coming to a pyramid pose here. And try to think about extending all the way from your bum to your crown, Okay? You've got this long line of extension, This lengthening. All right, Let's bend. You're right, Me. Bend your right knee, Hands go to the mat. Pick up your left foot, Take it behind you. Orientate it so that it is parallel to the short end of the mat. So we're working into a warrior two, Okay? Look at your right heel, Make sure it intersects your left arch, Okay? In the back, Adjust as appropriate, Okay? We're gonna take a deep inhale in, And we're gonna exhale as we come up to warrior two, Okay? Keeping a bend in the front leg. Nice warrior here. Pull your low belly in. Tailbone goes down, Okay? Press through your pinky toe side of your back foot, Lift up your shoulders, And then bring them like you're trying to eat your shoulder blades a touch. And then drop your shoulders down a little bit. We're going to reach forward a little bit more with our right hand. Swing our right palm to the sky. Left hand goes to the back of your left leg for a reverse warrior. Really reach into the side body here. Your right side body. Option to swing your left hand behind you and point your fingers. To the right. So your right fingertips are pointing to the left, Your left fingertips are pointing to the right. We're going like you're tying a bow here, Okay? Think a little bit more. And then we're just gonna unwind our bow, Come back to our warrior two. Pull everything to center, Okay? So straighten your front leg, But again, Remember that little bend we took in pyramid? Keep it here. Low belly goes in. Kind of pull everything back a little bit, Like you're going back behind you, But don't fall over. We're gonna extend your right arm down so it lands wherever it wants to go, Okay? Left hand can go to shoulder, Left shoulder, And then extend to the sky for triangle. Try to think about pushing your. Hip bones back so that, And also that your left hip aligns with your left ankle, Okay? So we're kind of, A lot of times when we're here, We're kind of going like this or dumping forward. We're going to open up. We're taking it back, Guys. Taking it back. All right, Let's bend your right knee, Bend your right knee, Come back to Warrior II. Everything goes back to center, Rotate on your right foot. So we're just gonna rotate our feet, But now. Our left foot is forward, Our right foot is back. Come back to our High lunge stance. We're going to find the floor with our fingertips. So final four. All right, Take a hip check. Are your feet as wide as your hips? If they are, You can start to tap up your right foot a couple steps. And then start to gently straighten. Your left leg. Try to pull back a little bit on your left hip. And maybe bring your right hip forward a little. Feel that adjustment, Okay? So left hip back, Right hip forward. Long from bum to crown? Low bellies in. And if you want, You can bring your hands to your ankle, Find your balance there. All right, Find your fingertips back to the ground, Bend. Your left knee. Pick up your right foot and land it so that it's parallel to the short end of the mat. And also that your left foot. Your heel intersects the arch of your back foot, Okay? So you got a lot going on, So check your feet. So you're in a warrior two feet. Okay, When you're ready, We're gonna do an inhale. Exhale as we come up to warrior two on this side, Okay? Pull up with your feet. Sink in here. Shoulders go up, Back, And then down. Press through the. . . Right pinky toe into the mat. Bluebelly's in, Tailbone's down. We're gonna reach forward with your left hand. Flip your palm to the sky and imagine just picking up. Reaching all the way up, Right hand goes to the back of right leg. Reverse Warrior here. Option to tie your bow so. Take your right hand behind your back point you're fishing my fingers they're peeking out a little bit. Point your fingers to the left, Point your left fingers to the right. Low bellies in, Take it back a little. And then let's unwind all that. Back to warrior two. Hold everything in, So imagine you're like pulling all that energy that you have, All that adrenaline, All up through the middle in, Straighten your front leg, Okay? Take a tiny bend. We're gonna reach out again with our hands, Left hand's just gonna land wherever it wants to. No rules, Okay? Right hip goes back. Right hand to shoulder and then to sky. Just check that your wrist is over your shoulder. Beautiful Trikonasana on this side. Hopefully the yoga poses are doing their magic and you're feeling a little bit calmer. A little bit more channeled with your energy. We're going to wind it down to some beautiful yin work here. So bend into your front legs. All right, We're going to just rotate everything over. Land your fingertips down on the ground. Take your feet back. We can get a plank in here too. Plank's good. We're building strength. Strength can be calming, Press through your heels. Low bellies in, Tailbones back. And take your knees to the ground. We're going to bring our toes together. Take your knees to the edge of your mat. We're going to come to tadpole. Now, If you have a blanket, You can roll it up and put it on your calves. If you don't, That's okay too. We're just gonna sink down here, Really feel this in our hips. Let your head rest. Let your forearms touch the mat. So you can feel the support beneath you, The grounding, The earth. Since it's Yen, We'll be here for a little bit longer than we were in our other poses. So take this time to. Notice your body, Notice your breath. Areas that might be wanting your attention. Notice any thoughts you have and the beautiful thing is we don't have to do anything with them. We can just say, Hey, Hi, I see you, But I don't have to. Fix it, I don't have to. Analyze it. Acknowledge the thought. The thought is there. It's what the mind is supposed to do. That's its job. But it doesn't mean we have to do anything about it right now. Maybe you can feel, You can press your hands on the mat, Think a little bit deeper into your hips. Feel a little bit of opening. So again, We go to our edge, We find our edge, And we stay there for time, And we just try to be still, And we let time and gravity help us. Let's slowly press your hands on the mat and lift yourself up. We're going to take ourselves onto our backs, Okay? All the way over onto your back. Get yourself comfortable. Press your head on the mat. Walk your right shoulder blade down, Walk your left shoulder blade down. Can do your feet to the edge of your mat some windshield wipers just to Reset everything. So we're going to start with recline bound angle. So bring the bottoms of your feet together here. Just bring your palms to the earth. Again, Feeling all points where your body connects with the earth. All points for your body is supported. And then bring your hands to the outside of your thighs and bring your. . . Legs back together, Okay. Walk your feet so they're hip width apart. Beat her hip with the part. We're gonna take your right foot and we're just gonna start wiggling out past our mat. Until our knee comes down, You're gonna feel your hip internally rotate, Okay? Go to where it's okay with you, Right? We always listen to our body in yoga. We feel pain, Or pinching, Or burning, Or numbing, Or any sensation that we don't like. Will you stop and come out of it, Okay? And then once you're here where you feel like. . . You're okay and there's no uncomfortable sensations. Maybe bring your foot up a little bit more, Okay? Maybe one inch, Move your heel towards your upper body. The idea is we're trying to get a 90 degree angle here from our hip to our knee and our knee to our ankle. All right, Lift up that leg and walk your foot back in. We're gonna do the other side, Okay? You might wanna lift up and readjust. So take your left foot and just start to walk it out until your knee. Lands. And this one might feel different. This can be your tight side. So don't expect things to be the same on each side. Most people don't exist in life that way, So our bodies. . . Our representation of that. We tend to favor one side. It's completely normal. Yoga, We're just here to maybe help. Make ourselves aware of that. Work to balance things out so we don't have injury, We don't have pain. Again, Maybe bring your heel up a little bit more towards your head. Upper body. All right, Let's lift your left leg back up, Walk your foot back in. Bring your knees into your chest. Let's hug it out and just roll side to side here. Again, Just Ria. Resetting things a little bit. Take your right ankle and put it right behind. Your left knee and it's actually going to be outside of your left knee, Okay? So we're gonna come to figure four, Reclined pigeon is another word for it. Now you've made this nice space, Reach to that space, Grab on the back of your thigh, And we're going to pull in your leg a little bit. Take your right forearm, So your right forearm is touching the inside of your right thigh. Push it away a little, Just like, And get out of here for a second, A little bit. Okay. And then drop your shoulders down. And lower your chin down. Flex your toes if you want, A little added engagement. And then left. Side. So unwind that, Take your left foot behind your right knee now and then just make sure ankles on the outside. Of your right leg. Reach through that space you created and then press your Elbow, Left forearm into your inner left thigh. Then drop your shoulders down, Then lower your chin. Flex your toes if you want. And then let's just unwind all of that. Keeping your knees in. Find your peace fingers, Grab onto both your big toes with your peace fingers, Pull. Pull your knees in close to your chest and then extend your feet up. And then just kind of. Pedal out here. So bend your right knee, Straighten your left, Bend your left knee, Straighten your right. Give yourself a hug, We're gonna drop. Hug your knees in really close, Okay? Really as close as you can to your chest, Drop them to the right. And then your arms and go up at your. Shoulder height and then just work to get your left shoulder down a little bit if you can. Look to your left. Pull your, Use your abs to pull your legs up. All the way to the other side. And then look to your right, OK? Okay, Find your abs again. Pull up all the way. And then just grab onto the pinky toe side of your foot. Bring your feet parallel to the ceiling and just rock out a little happy baby here. Before we set up for Shavasana. So go ahead and hug your knees in, Extend out. If you have any issues with your low back, Just keep your knees bent and point your hips to your upper thighs. You're okay to extend, Extend your legs out. Press your head on the mat. Again, Let's walk our shoulder blades down, Palms next to your side. Facing up, Receptive. And just start to. . . Again, No rest. Your body and its connection. With the earth. Notice your own strength, Your own ability to. . . Channel all that energy we had when you started into this place of calm and this place of peace. And you did it. You did it all. You're ready. Take a deep breath in, Exhale it out. Point your toes. Wiggle your fingers. Take a really deep breath in again. Blow that out. And then slowly bend your knees. Them into your chest. And take it to your favorite side. And pause there. To honor your body and your breath and yourself for showing up. When you're ready. Slowly come up to seated if you want or if you want to stay in Shavasana. He's still free to do so. Always an honor to practice with you, To share this energy. To spend this time, May you be okay, May you be healthy. May you be free from suffering. May you know kindness. May you know peace, May you know love. Namaste. All right, Thank you so much, Everyone, And I hope you have a great day. That really helped to just. . . Bring all that. Energy that you needed throughout the day into. What you need now. I hope to see you again and have a great rest of your evening and weekend.