30 Minute Grounding Vinyasa Practice For Beginners

Discover a sense of calm and connection in this 30-minute grounding slow vinyasa practice, perfect for beginners. All you need is a mat! Journey with me as we synchronize breath with movement, allowing you to cultivate mindfulness and release tension. Through deliberate and fluid transitions, you'll explore foundational yoga poses, stretch deeply, and focus on the present moment, leaving you refreshed and centered. This practice invites you to create space for relaxation, fostering a harmonious balance between body and mind.

Transcript

Hello guys!

Welcome!

My name is Allie.

I'm a full-time yoga teacher.

I teach virtually and in-person and travel full-time in my camper van.

Thank you so much for joining me for this grounding vinyasa practice.

For this practice all you will need is your mat and we will go ahead and get started.

We're going to begin by sitting down.

So go ahead and cross your legs if that feels good.

You can sit up on your knees or extend your legs out long.

Wherever you're at sit up nice and tall.

Hug your shoulders up to your ears and let them fall down behind you.

Maybe you start to soften your gaze or close your eyes.

Hands can stay in your lap or maybe you bring both hands to your heart.

Take a deep breath in through your nose and a heavy exhale out your mouth.

Take a moment to settle in here.

Check in with yourself.

How are you feeling in this space today?

And then go ahead and set an intention for your practice.

Maybe it's something positive or uplifting relating to your practice on or off the mat.

I also offer the collective intention of being grounded.

Fostering that self-awareness within yourself.

Letting go of the things that are calling to you outside of this space and taking this time for yourself to pour into your own cup so that you can pour into others.

I offer the intention of leaving your mat a little more calm,

A little more relaxed,

And a little bit more awakened so that you can move throughout the rest of your day.

Wherever you're at we'll fill our intentions with one breath.

Take a deep breath in your nose and exhale out your mouth.

As you move on our mats today I invite you to keep up with that pranayama or that breathing where you're inhaling in your nose and exhaling out your mouth.

Then as you move,

Maybe if you'd like,

You can start to lengthen your exhales.

Sending a message to our brains.

Letting us know that we are in a safe environment.

Letting go of that stress that we hold on to so easily.

We'll be here for one more deep breath in and one more cleansing breath out.

Go ahead and release your hands.

Open up your eyes.

If your legs are not crossed go ahead and cross those now.

We're going to take a twist.

Inhale reach both hands up towards the sky.

Exhale take a twist towards the right side.

Bring your left hand to your right knee.

Your right hand comes down on the ground behind you.

Inhale lengthen up tall through the crown of your head.

As you exhale use your core twist even deeper.

Like I said I live in a van so I try and take my practice outside as much as possible.

So today you are joining me in Southern Maryland.

It's pretty cloudy outside but the birds are singing.

There's some wind blowing in the trees so that's kind of nice.

Hopefully it's not too distracting for you.

Inhale come back to center.

Reach both hands towards the sky.

Exhale take a twist to the left side.

Bring your right hand to your left knee and your left hand comes down on the ground behind you.

Inhale lengthen up tall through the crown of your head.

Exhale use your core twist deeper.

Inhale back to center.

Reach both hands towards the sky.

Send your gaze up.

Bend your elbows.

Take a baby back bend opening up your chest.

Cactus out your arms.

Inhale reach both hands up towards the sky.

Exhale release your right hand down towards the floor beside you.

Reach your left hand up and then over towards the right side so you have a side body bend in that left side.

Inhale back to center.

Reach both hands towards the sky.

Exhale release your left hand down.

Send your right hand towards the left side.

Taking that side body stretch in the other direction.

Inhale back to center.

Reach both hands towards the sky.

Exhale bend your elbows.

Cactus your arms.

One more time open your chest.

Inhale reach your hands back up.

Exhale bring your hands down towards the floor.

We're gonna make our way into a table position coming on to all fours.

You want your wrists underneath your shoulders,

Knees underneath your hips.

You can tuck your back toes or come on to the tops of your feet,

Your choice.

Spread your fingertips wide.

Press through your fingertips so you have a natural lift in your palms.

Send your gaze down.

Activate your core.

Breathe in and breathe out.

Inhale drop your belly.

Cow pose.

Send your gaze towards the sky.

Exhale cat pose.

Round your spine.

Tuck your chin.

Press your shoulders up.

Inhale drop your belly.

Gaze goes up.

Cow pose.

Exhale cat pose.

Round your spine.

Tuck your chin.

We've got that flow one more time.

Inhale cow pose.

Belly goes down.

Gaze up.

Exhale cat pose.

Round your spine.

Tuck your chin.

Inhale back to center.

Reset in your tabletop position.

Maybe take any wiggles here.

Rocking your hips from side to side if that feels good.

Maybe do some hip circles.

And then on your next inhale start to come back to center.

Reset in your table position.

Bring your toes to touch.

Send your knees as wide as your mat.

Exhale child's pose.

Send your hips over your heels.

Walk your fingertips forward.

Let your forehead come and rest down on the ground.

Take a deep breath in and a deep breath out.

At any point in our practice today you'd like to take a moment to rest.

This is the position you want to do it in.

Take one more deep breath in and a cleansing breath out.

Inhale send your gaze to your hands.

Shift forward coming back into your tabletop position.

Align your knees back underneath your hips.

Bring your wrists back underneath your shoulders.

Send your weight into your left hand.

Reach your right hand towards the sky.

Wiggle out your fingers.

Wiggle your wrist.

Exhale thread that hand behind your left arm.

Shoulder and ear come down on the ground.

You can leave your left hand where it is.

You could walk it out in front of you or you could bring it to your lower back.

Inhale begin to unwind.

Reach that right hand back towards the sky and then bring it back down on your exhale.

Resetting table position.

Breathe in and breathe out.

We're going to take it to the other side.

Send your weight into your right hand.

Left hand reaches towards the sky.

Wiggle your fingers.

Wiggle your wrist.

Exhale thread that hand behind your right arm.

Shoulder and ear down on the ground.

Take your option where you put your right hand and focus on opening up your chest so that you're really digging into your upper back body.

Inhale unwind.

Reach your left hand back towards the sky.

Exhale release your hand down.

Reset table position.

Breathe in and breathe out.

Inhale tuck your toes.

Send your hips up and back.

Exhale downward facing dog.

Spread your fingertips wide.

Maybe take some movements here.

Shaking your head yes or shaking it no.

Maybe you start to pedal out your feet.

Bending one knee at a time and then start to connect with your breath.

Notice how you feel in this space.

Notice where you're feeling any sensations in your body and on your next exhale go ahead and reset coming back into a stillness in your downward facing dog.

Take a deep breath in and a heavy breath out.

Inhale lift your heels towards the sky.

Come up on your tiptoes.

Exhale draw your heels down.

Inhale lift your heels.

Exhale lower down.

We've got that one more time.

Inhale lift.

Exhale lower.

Inhale send your gaze to your hands.

Step your feet forward.

Take as many steps as you like.

Exhale fold yourself forward.

Bend your knees so much so that your chest is resting on top of your thighs.

Maybe you rock from side to side here letting your fingertips paint the floor.

Maybe you reach for opposite elbows.

If you'd like a shoulder rinse you can interlace your fingers behind your back.

Maybe shake your head yes or shake it no.

Releasing any tension in your neck and shoulders.

Taking this space to soften and to relax.

Remember to keep breathing in through your nose and out your mouth.

Take one more deep breath in and on your exhale go ahead and release your hands down towards the floor.

Ground down through all four corners of your feet.

Inhale slowly roll yourself up one vertebrae at a time.

Go slower.

No need to rush this time.

And then reach both hands up towards the sky.

Exhale fold yourself forward.

We'll take a couple of spinal rolls.

Inhale roll yourself up.

Head up arms up.

Exhale fold yourself forward.

We've got one more.

Inhale lift yourself up.

Head up arms up towards the sky.

Exhale fold yourself forward.

Bring your hands down towards the floor so that you're in a forward fold.

Inhale halfway lift bring your hands to your shins maybe to your thighs so that you have a flat back.

Exhale fold forward.

Plant your hands step back into your plank.

Press the ground away from you.

If you'd like you can drop down to your knees here or stay lifted.

Exhale lower down onto your belly.

Untuck your toes.

Inhale Cobra.

Pull your chest up off the floor.

Press into the tops of your feet,

The tops of your legs.

Draw your shoulders away from your ears.

Exhale Downward Dog.

Tuck your toes.

Hips go up and back.

Inhale kick your right toes back behind you.

Wiggle out your toes.

Wiggle your ankle.

Step your foot forward.

Plant it by your hands.

Lower your back knee down towards the ground.

Untuck your back toes.

Check your alignment here.

You want your knee in line with your ankle.

If it's not feel free to walk that right foot forward.

And then on your inhale reach both hands towards the sky coming into a low crescent lunge.

Exhale airplane your hands back behind you so that put your palms face down.

Pull your chest towards your right thigh.

Inhale reach both hands back up towards the sky.

Open up low crescent lunge.

Exhale airplane your hands back behind you.

One more time inhale reach both hands towards the sky.

Exhale bring your hands down.

Frame your foot.

We'll take a twist.

Inhale right hand reaches towards the sky.

Open up your chest.

Exhale bring that hand back down.

Frame your foot.

Tuck your back toe.

Bring your knee up off the ground.

Inhale high crescent lunge.

Sweep both hands towards the sky.

Exhale pivot on your back foot so that it's parallel with the back of your mat.

Keep a bend in your front leg.

Come into a warrior two.

Send your hands out by your sides.

Palms face down.

Send your gaze over your front fingertips.

Check your alignment with your feet.

You want your heel to arch alignment with both feet.

You have a bend in your front leg but your knee isn't going past your ankle.

Your core is activated.

Shoulders come away from your ears.

Gaze over your fingertips.

Breathe in and breathe out.

Inhale reverse warrior.

Flip your right hand towards the sky.

Send it up and back behind you.

Left hand can come to your back thigh or maybe to your lower back for a bind.

Keep a bend in that front leg.

Exhale warrior two.

Bring your hands back out by your sides.

Take one more deep breath in and on your exhale cartwheel your hands down.

Frame your foot.

Step back into your plank.

Again you can lower down to your knees or stay lifted.

Exhale lower down all the way onto your belly.

Untuck your toes.

Inhale Cobra.

Put your chest up off the floor.

Exhale downward dog.

Tuck your toes.

Hips go up and back.

We'll take that flow on the other side.

Inhale kick your left toes up and back behind you.

Wiggle your ankle.

Wiggle your toes.

Step your foot forward and plant it by your hands.

If it doesn't make it all the way there feel free to guide it.

And then lower your right knee down on the ground.

Untuck your right toes.

Check your alignment so that your knee is in line with your ankle on this side.

Inhale reach both hands towards the sky.

Low crescent lunge.

Exhale airplane your hands back behind you.

Palms face down.

Chest comes forward.

Inhale sweep both hands up.

Low crescent lunge.

Exhale airplane your hands back.

Palms down.

One more time.

Inhale reach both hands back up.

Exhale bring your hands down.

Frame your foot.

We'll take our twist on the left side.

Inhale reach your left hand towards the sky.

Open your chest.

Exhale bring that hand back down.

Frame your foot.

Tuck your back toes.

Bring that knee up off the ground so that you're on the ball of your back foot.

Inhale reach both hands towards the sky.

Exhale warrior two.

Pivot on your back foot so that it's parallel with the back of your mat.

Check your alignment with your feet.

Keep a bend in your front leg.

Send your hands out by your sides.

Palms face down.

Gaze over your front fingertips.

Breathe in and breathe out.

Inhale reverse warrior.

Flip your left hand towards the sky.

Send it up and back behind you.

Right hand comes to your back thigh.

Keep a bend in your front leg.

Exhale bring your hands back down by your sides.

Warrior two.

Breathe in and on your exhale cartwheel your hands down.

Frame your foot.

Step back into a plank.

Press the ground away from you.

Exhale lower onto your belly.

Inhale cobra.

Exhale downward dog.

Tuck your toes.

Hips go up and back.

Take one more moment to pause here in your downward facing dog.

Notice how this downward dog feels compared to the one that you started your practice with.

Take one more deep breath in and sigh it out your mouth.

Lower your knees down towards the floor and make your way into a seated position.

Take your time getting there.

And then send both legs out long.

Sit up nice and tall on your sit bones.

Reach both hands towards the sky.

Inhale.

Exhale start to fold yourself forward.

Coming into a seated forward fold.

Maybe your hands go towards your shins.

Maybe towards your ankles.

Or maybe towards your toes depending on how much space you have.

If you'd like a lower back stretch here you can bend your knees and let your chest come and rest on top of your thighs.

Bring your chin to your chest.

Soften your gaze or close your eyes.

Take a deep breath in and a heavy exhale out.

Inhale start to walk your hands back to center.

And then you're going to bring the soles of your feet together.

Bring your knees out wide.

Coming into a butterfly pose.

Sit up nice and tall on your sit bones.

Reach for your toes,

Your arches,

Or your ankles.

Inhale lift up tall through the crown of your head.

Opening up your chest.

And then on your exhale fold forward.

Focus on pulling your chest towards the floor in front of you so you're not rounding your back like a little turtle.

You should feel a nice stretch for your inner thigh creases.

Maybe your hips.

Take one more deep breath in.

And one more exhale out.

Inhale begin to lift yourself back up.

Close your legs like they're a book.

And then make your way onto your back.

Send your legs out long.

Bring your hands down by your sides.

Palms can face down if you want to ground yourself.

Or palms can face up if you want to receive new energy.

Begin to soften your gaze or close your eyes.

And we're going to start to settle in coming into our corpse pose.

So go ahead and relax your forehead.

Soften the muscles around your eyes.

Unclench your jaw.

Relax your neck and your shoulders.

Relax your arms all the way to your fingertips.

Taking any subtle movements that feel good.

Soften your belly.

Soften your hips.

And then relax your legs all the way down to your toes.

Take any other final movements here that feel good.

And then start to find stillness.

Sitting with quiet or in quiet moments can feel really uncomfortable.

Especially since we live in such a fast-paced society.

But our body craves stillness.

It craves the quiet.

So take these next couple of moments to recenter yourself to ground down.

I'll go quiet for a moment.

But I'll come back and get you when it's time.

Begin to bring awareness back to your body.

Wiggle your toes.

Wiggle your fingers.

Rock your head from side to side.

Maybe send your hands up over your head and point your toes for a full body stretch.

And then on your exhale roll over onto your favorite side.

And as you inhale begin to press yourself up into a seated position.

Again soften your gaze or close your eyes.

Keep your hands in your lap or if you'd like you can bring both hands to your heart.

Take a deep breath in and a deep breath out.

Check in with yourself here.

Notice how you're feeling.

Come back to the intention you set for your practice.

Maybe leaving your mat feeling a little more energized and calm.

A little more centered and grounded as you move throughout the rest of your day.

Give yourself gratitude for showing up on your mat today for your practice.

And give your body gratitude for all the ways that it supports you every single moment of every single day.

We'll seal our practice with one breath together.

Take a deep breath in through your nose and a cleansing breath out your mouth.

Let it all go.

You can go ahead and open up your eyes,

Release your hands.

Thank you so much for spending time with me and practicing with me.

I appreciate you showing up today for your practice,

Sharing your space,

Your time,

And your energy with me.

Thank you so much.

I hope you have a great rest of your day and I'll see you next time.

Reviews

Excellent practice. It helped me unwind at the end of the day.