Yoga for Endocrine Balance Movement, Mudra & Meditation

Looking to restore balance to your body and quiet mental clutter? Welcome to this calming, harmonizing practice designed to support your endocrine system, balance your nervous system, and help you reconnect with your center.

Through a blend of intentional movement, core and upper-body strengthening, restorative Yin shapes, and the Samana Mudra, this flow creates space to balance all five elements within yourself—earth, water, fire, air, and space. Whether you are dealing with daily stress, fatigue, or just seeking work-life balance, this session offers a grounding space to reset.
Grab a blanket or thick towel for knee support, roll out your mat, and let’s practice together.

Transcript

Hi everyone, Welcome to this harmonizing balancing practice. Where we're going to use Mudra's meditation movement. To help. Balance and harmonize our endocrine system, Okay? So let's get started. If you have a blanket or a thick towel, If you want to grab it. We're just going to start in easy seated pose. So I'll meet you there on your mat. We'll come all the way down here. Make sure you're really comfy, Okay? And if you're sitting on your blanket, Which I highly recommend, Kind of roll your knees more towards the ground now, Okay? Feel that opening up in your hip flexors. Bring your fingertips to your chin and just give a nice press back. Ears over shoulders. Take your thumbs to your armpits here and just kind of lift them up. And then let's bring and roll your shoulders back and down, Okay? Keeping your chin tucked. Let yourself arrive to the practice today. Allow yourself a moment of quiet, A moment of space before we get started. When you're ready, We're gonna start with what's called the Samana Mudra. And this is a beautiful mudra to help. Harmonize all the elements. So we have earth, Water, Fire, Air, And space or ether. We're going to bring them all together. And so how you do it is just bring your thumb. And all your fingertips to meet, Like you're kind of pinching something. That and then we're just going to bring it down let it rest our backs of your hands let it rest on the on your knees okay This really helps. We're trying to maybe clear some mental clutter, If we're trying to find a work-life balance. Bringing some focus and attention to all the elements, All the areas of our life that we have to juggle and that we have to balance. And just Finding. Our own inner knowledge and peace that we have. Have the ability to do that. And let's bring your hands together. Again, We're uniting the left and right side. Harmonizing. The two sides, Palms together at your heart center, Tuck your chin, Bow to your very own heart. In Anjali Mudra. Deep breath in, Interlace your fingers, Bring your palms right above your head and then let your biceps bump into your ears, Reach back a little bit more. Getting that lift, Almost feel like you've got a string pulling you up. Feel your spine lengthening here. And then let your palms release down. We're going to roll over and take it into a tabletop. If you want some cushioning for your knees, Roll out your blanket, Okay? I'm gonna move here a little, Get that energy. Balancing, Harmonizing with itself here, Okay. So come to tabletop, Wrists under shoulders, Knees under hips. And then just walk your palms up maybe an inch more and we're just going to come forward. Tuck your toes, Pull your low belly in. Into a version of Up dog here, Round down, Come into child's pose. Let's do that again. Tuck your toes, Pull your low belly in, Back is long, Shoulders down, Heart is lifted. And then let's come back down to tail top. And then we're gonna tuck our toes again. Let's press it up. Let's take a nice plank, Okay? If you don't like plank like this, Come to your knees. Biggest thing here, Pull your ribs up, Okay? Your low ribs, Press through your heels, Low bellies in. A little strengthening work here. Press the mat away so you feel your shoulder blades going toward each other. There's a straight line from your heels to your crown. If you want to lower down to Chaturanga from here. You bend your elbows straight back. So your elbow creases are aligned with the short end of your mat. So if you want to take it down, You're going to bend it straight back. Otherwise, You can come to your knees and come down that way too, Okay? So you do what you feel you would like. And it's going to put us into it. Preparation for Cobra here. So your hands are on each side of your heart center, Okay? And tuck your toes. Elbows are straight back here. We're going to lift and lower your knees a little bit. Working into the bottom of our glutes here, Back, Our hamstrings. So we do a lot of core work. It's common to think of core just as your front belly, But actually your back is your core too. Holding side back front so We're going to work on all of it. Keep pressing the mat away. All right, Let's lower your knees down, Bend your knees. Take it side to side here. Release them. We're still engaging our arms and your arms might be feeling it a little bit right now. Got that lift. Lower your feet down. From here, We're just going to lift our palms up a little hover. Feel that, Pull your low belly in to support your low back. And then lower down. Tuck your toes, We're gonna press. Child's pose again. Toes together, Knees wide. We're going to walk your hands all the way, Both your hands go to the left. Pick up your right hand, Cross your right wrist over your left and then press. And to your right hip to get that lengthening in your side body. We're going to come back to center. We're going to take it to the right this time. Both hands to the right. Left wrist crosses right. Press. Look at that nice stretch in your side body on the left side. Press into your left hip. So try to get your left glute to touch your left heel. If it's not there. And then we're going to come back to center here. Rise up. Back to tabletop. Again, Let's step our palms just about an inch forward. Tuck your toes, Lift your bum up. Come to downward facing dog. Walk out your heels. So we're going to bend and straighten your legs. To warm up your hamstrings here. And we're gonna walk to the top of the mat, But as we do that, We're gonna do it a little bit different than we normally might. You're gonna take your left foot, Cross it to the right. Take your right foot, Cross it over to the left. So you're doing a crisscross as you walk, Okay? Again, Honoring sides, Honoring balance. All the way till you're at the top and then you can straighten it out here. All right. Keep a tiny bend in your knees. Take your hands and put your this flat bottom part of your hand, Put it against the ball of your feet, Okay? And then we're going to start to straighten your legs. Let's take a nice super bend, A nice inhale. We're going to exhale our way all the way up to the top. Again, Out here, Okay. Bring your arms in front of us like this, Straight up. So there's shoulder width and shoulder height. And then kind of make your arm long, Like make it a long bone. So you're going to have to reach almost like you're trying to grab something you can't reach. Inhale your right arm up, Sweep it back behind you. Inhale up, Sweep it to the front. Just keep that bone long and then let's exhale. Pull it back this time into our shoulder socket. So long right arm, Pull it back and then we're going to reach it up again and back. Up and back. Pull it back up. And then let's do the other side. So left arm, Long bone, Reach it up and back. This time, Long bone, Now pull it back into its shoulder socket. Back in its place, Reach up. Inhale up and back, Getting some spinal mobility going. Opening up our shoulder. Joints. And then let's go into our imaginary. Arm workout, Not imaginary. Imagine you're on those, I don't know what that machine's called because I don't lift weights, But you've seen them where people go like this. All right, So we're going to bring our elbow to, From our shoulder to your elbow is a straight line, And then from your elbow to your fingertips is another straight line so you're making a 90 degree like that okay this is out in front of you take a little bend in your knees okay we're going to open up wide so we're going to go at our shoulder like we're going to do goalpost arms, And then we're going to bring it back. Someone let me know what that machine's called, Because I don't remember. Again, This is opening up. Our back upper body. Shoulders, Which gets. . . A lot of tension throughout the day. Why don't you try, If you want, Bring your chin back a little bit. A couple more here. Keeping that bend. Think your bend even deeper if you want to engage your. . . Quads. Couple more. Nice. All right, We're going to step wide. Come to where your feet they're past your hips okay they're wider than your hips your feet are pointing out to 45, Okay? We're going to sink into a goddess squat. I'm going to say Gwadis. Goddess squat here okay back keep your back long though okay sometimes we have a tendency to kind of go Keep it long and straight, So it's like this. We're just sinking down, OK? Let's see, Get down here. All right, Ready? Gonna get some fire going. All right, Bring your hands behind your head, Bring your elbows back. We warmed up our shoulders enough for this, So they should be okay. Sink down. We're going to lift your left toe up. Lower it down, Lift your right toe up, Lower it down, Lift and lower. And lower. Breathe. And then when you're ready, Both of them are going up. Try to keep your ankle aligned. Okay, I might want to wiggle wobble. So focus on that. Pull your low belly and sink down. And then we're going to tighten your right oblique and we're going to take your right elbow and do a side crunch as we're staying up. Lift up. Other side. Sink down. Keep your low belly in. Sink down a little bit more. Couple more, Got this, Almost done. We're almost to the yen part. Nice, Couple more. And then let's lower down. Hands go to your knees slowly. And then let's just straighten them side to side here. Bend. You can even roll. So let's really bend into your right knee. Roll onto your left heel. We're going to switch. Stretching your adductors, Your inner thigh muscles. Balancing out all the work that our quads just did here. All right, You ready? We're going to windmill our hands down, Take your fingertips to the mat, Press back to downward facing dog. Let's roll into your tippy toes and then come to your knees. We're going to roll into our backs here. Take it all the way down, Okay? So you're on your back. Take your feet as wide as your hips. Your heels are close to your bum. Everything is the number 11 from your thighs to your shins to your feet, Okay? All right, We're gonna bring our arms up, Make a fist, Pull it down. To that same 90 degree that we did earlier so that the back of your arm is on the mat and pressing the mat. That's your support system, Okay? Pull your low belly in, Lift up. Feel. Your upper shoulders. Take that weight. Pull your low belly in and imagine you're squeezing your thighs together, Okay? Squeeze, Squeeze, Squeeze. With lift left. Lift up onto your tippy toes, Squeeze more your inner thighs, Lift more your glutes, Tighten your glutes up. Squeeze. Lift, Tighten. Squeeze, Lift, Tighten. One more breath. And then let's lower down. Keep your heels up. Lower as slow as you can go. And then let your heels come down. Walk your feet to the edge, Drop your knees side to side. Phew. And then we're gonna roll back onto our bellies, Okay? We're going to come to Sphinx pose now. So it's a little bit different than the cobra we did. Elbows are under your shoulders. Your arms are parallel to each other, They're shoulder distance, Your feet are untucked. And kind of roll out your hips here. Pull your low belly in. And just sink in here. If you feel any pinchiness in your lower back, Walk your arms forward, Or if it's too much, Come out of it, Okay? If you are not feeling anything, Take your fingers to edge of your mat and press up to seal pose, Okay? That's only a few. Or not feeling anything in sphinx. So it's a pretty intense back then. Let's take into our yin portion here. Holding the poses a little bit longer and focusing on just sinking in, Letting time and gravity. Do the work here. When you're ready. Let's roll onto your toes. Bring your hands back to each side of your heart center, Just like we were in Cobra. Elbows go straight back. We're going to roll. It's a child's pose, But we're going to take it, Again it's tadpoles, A little deeper. Toes together, Knees wide. Option to roll up your blanket to sit on if you want. And reach as far as you can. Sink down. If you want to get deeper into your hips, You can kind of. Wiggle in there, Sink into it. All right, We're gonna come up, Bring your knees together, Come back to tabletop. See you around. Knees are under your shoulders, Your wrists under your hips. We're just going to keep our bottom half of our body the same. Walk your hands out. So this is melting heart or puppy pose. And if it's uncomfortable on your nose, You can turn your head to the side. Here we're feeling this in our upper back, Okay? Letting our heart center sink down. Feeling the earth, Support us. And if your head is turned to one side, Turn it to the other. And then we're gonna press up out of that. Let's roll onto your back. Come all the way down. And we're going to bring your feet parallel to the ceiling. Grab onto the inside back of your heels and come to happy baby pose here. Maybe lower your shoulders down, Maybe tuck your chin. Keep your feet parallel. Bring your, Snuggle your knees towards your armpits. They don't have to touch, Just that direction. And then let's peace finger your big toes. Or just straighten your legs up. Maybe pedal your feet out here. Breathe. And just give yourself a nice hug. Really super high. We're going to drop your knees to the right. Look to your left. Engage your core, Lift your knees up. Take your knees to the left, Look to your right. Maybe try to snuggle your right shoulder down if you can. Engage your core again. Lift your knees up, Give yourself a hug. We're going to extend your feet out and come to Shavasana. If you. . . Have pinchiness in your lower back, Keep your knees bent, Or you can even Take your roll, Your towel or blanket and put it under your knees. Press your head on the mat, Walk your shoulder blades down to give your space. To between your shoulders and your ears. And then softly closing your eyes. I'm going to read a short. Meditation and harmony. So just allow your body to become steel. Allow your body to become still and let yourself settle into the support beneath you. Nothing to hold on right now. Nothing to change. Nothing you need to figure out, Just rest. And just notice the natural rhythm of your breath. The inhale comes in, The exhale moves out. Receiving and releasing. Two opposites. But both part of the same breath. And maybe balance is like that. It isn't about keeping everything perfectly even or always feeling centered. It's about learning to move between the different parts of life. Effort and ease. Movement and stillness. Strength and softness. Holding on when something matters, And knowing when it's time to let go. We need all of it. And harmony doesn't come from choosing one side over the other. It comes from making space for both. So as you rest here, You don't need to search for perfect balance. Just notice where you are today. Maybe there's somewhere you've been holding on a little too tightly. Or somewhere you've been pushing when what you really need is rest. Allow yourself to soften here. And trust that just like the breath, You can move with the changing rhythms of your life. You can be strong when strength is needed. You can soften when there's time to soften. And when life pulls you away from center, You can find your way back. Again and again. Maybe that's what balance really is. Not a place we finally arrive at. But a quiet relationship within ourselves. That we keep returning to. When you're ready. Start to bring a little bit of movement back to your fingers and your toes. Maybe point and flex your feet maybe. Squeeze and release your wrists. Maybe take a nice full body stretch. Hug your knees into your chest. And slowly take it to your favorite side and pause there. How's there to honor your body, Your breath, Honor your own harmony, Your own balance, And your own heart. And then whenever you're ready, I'll meet you in easy seated pose. Let's take our Samana Mudra again. All fingertips together, Rest your backs of your hands on your thighs. Deep breath in, Exhale it out. 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. Thanks everyone, Have a beautiful rest of your day. Hope to see you again, Bye.