Gentle Slow Flow Yoga Practice

Today’s 12 minute slow flow vinyasa practice is designed to help you move with your breath. This practice is designed to do when you have very little time but still want to get in some gentle movements in your day. Some of the poses included are: seated twist, seated wide legged fold, seated figure-four, seated forward fold, and supine twist.

Transcript

Hi guys, I'm Allie. Welcome to Saluda Sage. So glad you're here. Woo! I just about fell over. Um, Anyways, So glad you guys are here. Um, Today we're going to do a super quick slow flow vinyasa practice. So this is great if you need to just fit in some short movement time into your day. You want to do as like a movement break first thing in the morning, Right before you go to bed. All great options. All you need is a mat. So let's go ahead and get started. We are going to get started in a seated position. So come on down, Cross the shins, Let the knees come on top of your feet. Sit up nice and tall. Take one hand to your heart, One hand to your belly, And close your eyes. Take a deep breath in through your nose. Deep breath out the mouth. Take another deep breath in. Another full breath out. One more together, Breathe in. Sigh it out, Let it go. Start to notice how you feel in your body today. Become aware of any thoughts or sensations that are coming up for you. And just allow them to be fully present right here. I invite you to set an intention for your practice. So pick a word or phrase that resonates with you. We'll set our intentions together with a breath, Deep breath in. Exhale, Let it all go. Release your hands, Open up the eyes, Come back into your space. Let's start with some neck rolls, So take your right ear to your shoulder. Sorry, Right ear to right shoulder. Take your chin down towards your chest. Left ear goes over to the left shoulder. Inhale, Reset, Head back over the heart. Other side, Left ear to the left shoulder. Chin down towards your chest. Right ear to the right side. Inhale, Reset, Back to center. Reach your arms up towards the sky, Look up, Spread the fingertips apart. Bend the elbows, Cactus your arms, Open the chest. Inhale, Reach the hands up. We'll take that two more times. Exhale, Bend the elbows, Open the chest. One more, Inhale, Reach up tall. Exhale, Bend your arms, Open up. Inhale, Reach your hands up towards the skies, Palms come to touch. Exhale, Take your hands together at your heart. Interlace your fingers, Press the palms away. Lift your arms up towards the sky, And then start to lean over towards the right side. Stay grounded in your left hip. Breathe into the left side body. Inhale, Come back to center. Exhale, Start to bend over towards the left side. Deep breath in. Deep breath out. Inhale, Back to center. Release your hands down by your side. Relax the shoulders, Maybe take a couple of shoulder rolls. And then come back to neutral. Take your hands to your knees. And then we're just going to take some sways here, So you can pick the direction. You pick the pace you're going. If you want to take full circles, Sending your chest forward, You're more than welcome to do so. And then on your next breath in, Let's take it to the other side. So whatever way you're going, Take it to the other direction. And then as you inhale, Come back to center. Reset, Head back over the heart, Shoulders come away from the ears. Let's take a twist. Reach your arms up towards the sky. Exhale, Twist to the right side. Left hand to the right knee. Right hand on the floor behind you. See if you can use your core here. Take the twist just a little deeper. Inhale, Come back to center. Leave that left hand on your knee. Cross your arms, Take that right hand over to your left knee. Draw your chin towards your chest. Breathe in. And breathe out. Take one more inhale. One more exhale. And then twist to the other side. Take your left hand behind you. Open up here. Maybe use your core to go just a little deeper into your twist. Maybe look towards the back shoulder. Inhale, Reset, Back to center. Now, Send your legs wide. Point your toes towards the sky. Press your ankles into the floor. Reach your hands up and then hinge at your hips. Come forward. Let your hands go as far as they go. Draw your chin in towards your chest. We're just going to hold here for just a breath. And on your next inhale, Walk the hands back to center. Take your hands under the thighs and then start to guide your feet close together. So now they're long in front of you. Take your hands behind your back. I'm going to turn this way that way you guys can see just a little bit better. Alright, Hands are behind your back for support. Then you're going to take your right foot over towards your left thigh. Bend through your left leg. Come into a seated figure four. The closer your left heel and your sit bones are, The more you're going to feel it. So keep that in mind. Keep your chest open. Keep your foot flexed towards the sky. Deep breath in. Deep breath out. Straighten out through that left leg. Unwind the feet. Take it to the other side. Left foot over to the thigh. Bend that right leg. And then come into your figure four on the other side. Flex your left toes up towards the sky. Press the left knee away from you. Again, If you want to take it just a bit deeper, Walk your heel and your sit bones just a bit closer together. Keep your chest open. Take the shoulders away from the ears. So make sure you're not just crouching back. On your exhale, Straighten through the right leg. Unwind the left foot. Walk your hands back to center. Reach them up towards the sky. Exhale, Take a forward fold here. Let your hands fall where they fall. No need to rush anything. So if you're not touching your toes, It's totally fine. All I want you to do here is just focus on pulling your chest towards your toes. So create some space in the spine and the hips and the hamstrings. Deep breath in. Deep breath out. Inhale, Back to center. Start to bend your legs. Take the soles of your feet to touch. Take your knees wide. Come into our bound angle pose. So you can reach for your toes, Your arches, Or your ankles. Sit up nice and tall. Exhale, Hinge at your hips. Fold forward, Chin in towards your chest. Take a deep inhale. Deep exhale. Notice how your hips are feeling right now. With each exhale out, See if you can sink just a little bit deeper. Letting go of any tension that you're holding on to. On your next breath in, Press yourself up. Close your legs like they're a book, And then make your way down to your back. Draw your knees in towards your chest. Wrap your arms around your legs. Start to rock from side to side. Massage out the lower back for just a moment. And then as you exhale, Find stillness. Release your feet to the floor. Bring your arms by your sides, Palms face down. Slide your shoulders underneath you. Inhale, Lift the hips up towards the sky. Come into bridge pose. Exhale, Lower your hips down one vertebrae at a time. Slide your hips over towards your left side of your mat. Take your arms out by your side into a T, Or you can cactus them. And then let your knees fall to the right side. Maybe you look towards the sky or over towards your left hand. Wherever you're at though, Make sure both of your shoulders are planted into the ground. Deep breath in. Deep breath out. Inhale, Reset back to center. Realign the hips. And then let's take it to the other side. Move the hips over to the right. Knees fall to the left. Look towards the sky or towards the right hand. Keep your shoulders planted. Deep breath in. Deep breath out. Inhale, Reset. Come back to center. Draw your knees in towards your chest. Feel free to rock from side to side here one more time. And then on your next exhale, Find stillness. Begin to roll to your side. And then as you inhale, Press yourself up. Come into a seated position. I'm going to come back into my cross-legged position. You are more than welcome to do that as well. You could also sit up on your knees or just let the legs go long. All options work here. Sit up nice and tall. Take a hand to your heart, Hand to your belly. Close your eyes. Notice how you feel, Especially compared to how you felt when you started today. Come back to your breath. Come back to your heartbeat. Come back to the intention you set. Give yourself gratitude for taking this time to move on your mat today, For taking this time for yourself and for your body. Take a deep breath in. Let it go. We'll fill our practice with a collective breath. Inhale in through the nose. Exhale, Side out the mouth. Let it all go. Release your hands. Open your eyes. Come back into your space. Thank you so much for practicing with me today. I hope you enjoyed this super quick slow flow vinyasa practice. I'll see you guys next time.

Reviews

This was my first IT video! I often only have about 10 minutes for my yoga practice in the morning so I will add this to my repertoire. Thank you 🙏🏼💝🌟

Hey ally i was so excited when i saw the videos
Where available this morning.
And your videos is the 1st ive watched
The quailty of the video is really good.
And i really enjoyed it.
i felt super good after this more awake and ready for the day.
thank you so much and looking forward to future videos from you. 🙏❤️✌️