15 Minute Align & Flow | Be Authentically You Yoga Practice

A short 15-minute yoga practice to get you into your body while connecting to the authentic place within yourself to build confidence and move throughout your day connected to yourself. This is an all-level practice.

Transcript

Welcome to your 15 minute yoga practice.

Start your morning with this,

End your day with it.

Today I wanna dive into how to be authentically yourself.

So as you're ready,

Find your way into a comfortable seated position on your yoga mat.

I prefer to sit up on a bolster or block prop to elevate the hips.

With your knees bent,

One ankle in front to the other,

Place your hands onto your thighs,

Palms face down.

Close your eyes and draw the awareness to your breath.

In a world where we're being conditioned to be something that we're not,

To be yourself is a great accomplishment,

Ralph Emerson.

Today in the world through social media,

Through marketing,

We're told to be a certain size,

Eat a certain way,

Do this to acquire success.

And yet we feel empty inside when we've done it all and we still feel like something's missing.

Whereas completely on the other side,

There's this fear of like being different and standing out.

What if I'm not accepted?

What if I'm not liked?

So then we lean into being quote unquote normal.

And no matter which way we go,

Following society or fearing being different,

We're missing that connection to ourselves of trusting who we're meant to be.

So today on your yoga mat,

Explore and play.

Listen to my cues,

But then follow your own lead and make this practice the expression of you where you're authentic to what it is that you need in the moment.

From that commitment to yourself,

Come forward onto your hands and knees,

Tabletop position.

Set any props aside.

Shoulders over the wrist,

Hips over the knees,

Curl your toes under.

Press through the heels of your feet as you spread your fingers wide.

Inhale,

Lift your heart,

Lift your sitting bones,

Open your chest,

Cow pose.

Exhale,

Tuck your chin,

Round your spine,

Shoulders towards the hips,

Breathe into the back of your heart.

Separate each individual vertebrae as you curl round in.

Two more just like this,

Inhale,

Open cow.

Exhale,

Round cat.

One more on your own.

After your third exhalation,

Inhale,

Neutral tabletop position.

Stretch your right arm forward,

Right thumb to the sky.

Extend and stretch your left leg back,

Left leg parallel to the ground,

Flex your toes towards the earth.

Reach your right hand forward,

Your left foot back.

Reach and extend in opposite directions as you knit your inner rib cage towards one another,

Tone your belly.

Slowly release,

Switch sides.

Left arm forward,

Right foot back.

To find the balance between being different and being what you're supposed to be,

Being normal.

What is normal,

Right?

But as you stretch and you reach,

You're being pulled in two opposite forces.

Come back to your center through toning your belly,

Where you return home to what's authentic and true to you.

Slowly release tabletop position.

Walk your hands,

One hand print forward.

With your toes curled under,

Spread your fingers wide,

Hover your knees off the ground,

Draw to the center,

Coming back home to you.

As you begin to lift your sitting bones to the sky,

Straighten your legs.

Bend your knees and press your heart towards your thighs,

Down dog,

Knees bent,

Adho Mukha Svanasana.

Slowly straighten your legs to the ability that you can here where we're just warming up.

Hug your forearms in and stretch and wrap your shoulder blades around the sides of your body to create length through your neck.

Extend the crown of your head towards your thumbs,

Ears in line with your arms.

Hug your shins in,

Press your thighs back,

Tilt your sitting bones up as you send the energy down through your heels.

Press your hands forward,

Your heels back,

Stretch your mat apart,

Down dog.

Inhale,

Ripple forward,

High plank,

Shoulders stack over the wrists,

Heels over the balls of your feet as you stretch your heart forward,

Tone your belly,

Hug your inner thighs together,

High plank.

Bend your knees,

Glide your hips up and back,

Downward facing dog.

Inhale,

Look forward towards your thumbs,

Come high up onto the balls of your feet,

And one ball of the foot at a time,

Walk towards your hands,

Heels lifted,

Sitting bones high.

Heels lifted,

Sitting bones high.

Feet hips distance apart as you arrive to the top of your mat,

Place your hands onto your shins just below your knees.

Inhale,

Shine your heart forward as an offering and an expression that you're here to be who you are and show your heart to the world.

Ardha Uttanasana,

Halfway lift,

Stretch your heart forward.

Exhale,

Fold forward from your hips,

Forehead towards your shins,

Fingertips to frame the outer toes.

Draw your shoulder blades towards the spine,

Reach your heart towards your shins as you lengthen your neck long.

Draw the awareness inside of your heart coming back to you.

Press down through your feet,

Root down into the earth,

Inhale,

Reach your arms up,

Look up,

Palms come together.

Gaze forward,

Exhale,

Hands in front of your heart,

Close your eyes if they're not already,

And just press through your palms,

Soften through your face,

Stand in your power.

Committed to be honest to yourself first as we flow.

Inhale,

Reach the arms down,

Out and up,

Look up.

Exhale,

Reach your chest forward,

Press your thighs back,

Fold from your hips.

Fingertips underneath the shoulders,

Inhale,

Halfway lift,

Ardha Uttanasana.

Exhale,

Place your hands to the ground,

Step back,

High plank pose,

Push up like position.

Bend your knees,

Glide your hips up and back,

Downward facing dog.

Inhale,

Look forward,

Exhale,

Step your right foot forward in between your hands.

Right knee over right ankle,

Left heel lifted.

Press down through your feet,

Tone through your belly,

Inhale,

Reach your arms out and up,

Full crescent lunge.

Feet are in two separate train tracks.

Hips point forward,

Shoulders stack over the hips as you reach through the arms,

Draw your shoulder blades together and down from the ears.

Create more length through your neck as you reach through the crown of your head,

Grow tall,

Stand bright.

Exhale,

Place your hands to the ground,

Step back,

Downward facing dog.

Switch sides,

Inhale,

Gaze forward.

Exhale,

Step through.

Stability and strength is in your legs.

Inhale,

Reach your arms up,

High crescent lunge.

Exhale,

Place your hands to the ground,

Step back,

Downward facing dog.

Hips up,

Heels down.

Slowly begin to lower your knees to the mat,

Table pose.

Swing your feet both to the right,

Sit back onto your left hip and allow the legs to come around out in front of you.

Legs forward,

Legs straight.

Stack your shoulders over your hips,

Align your hips with your ankles,

Flex your toes towards your face and plant your hands to the outsides of your body for Dandasana staff pose.

Shoulders over hips,

Hips in line with ankles,

Flex your toes,

Press through your palms,

Hug into the midline,

Hug everything in.

Here you are,

This is me,

I am strong.

I am standing in my power.

I am hugging into my values,

My truth.

And then as you soften,

Bend your knees,

Place your hands to the backside of your thighs.

Shift your way to about the middle of the mat,

Preparing to come down onto your back.

Reach your arms out by your sides.

Palms mirror one another,

Lift your heart up,

Feet to the ground,

Knees bent.

Sitting on your sit bones,

Arms out to the side,

Lift your chest now with a really strong core.

Come down so slow,

Vertebra by vertebra,

Roll down with a smile on your face all the way down onto your back.

When you arrive,

Take your fingertips and tickle your heels,

And then walk your feet just a little bit out of reach.

Bend your elbows here so that your hands mirror one another like robot arms.

Elbows are to the outside of your rib cage.

Elbows are bent and palms face one another.

Press into your feet,

Your elbows and your shoulders.

On an inhale,

Lift your hips up,

Bridge pose,

Setu bandha sarvangasana.

From the roof of your mouth,

Send the energy through the hips out through the knees.

And from the roof of your mouth,

Press into the back of your head,

Stretch and create length.

Exhale,

Slowly lower your sacrum down.

Stretch your arms out to the sides,

Palms face down.

Heel toe your feet to the wide edges of your mat,

Knees drop into touch.

Press into your shoulders,

Press into your sacrum,

Create space in your low lumbar spine.

Press your hands down,

Shoulders down.

Tone your belly,

Inhale,

Hug your knees and your toes together as you lift your feet off the ground.

Inhale,

Center.

Exhale,

Lower your knees to the left.

Inhale,

Come back to center.

Exhale,

Lower your knees towards the right.

Hug to the midline,

Inhale,

Come back to center.

Straighten your legs out long.

Heels to the outer edges of your mat,

Heels in,

Toes out.

Bring your arms down by your sides,

Palms face down.

Soften your face,

Your arms,

Your belly,

Your legs.

Let your body become heavy as you sit here still,

Connected deep to your breath.

Letting silence fill you now.

Wiggle your toes and your fingers.

Deepen your breath as you bring your hands to the back of your thighs,

Rock forward and back.

All the way up to seated,

You can grab your cushion,

Block,

Bolster to sit under your hips.

To arrive into the posture we began.

Knees bent,

One ankle in front of the other,

Hands onto your thighs.

Sit tall,

Eyes closed.

Soften your face.

And ask yourself,

Where can you be more authentic?

Where can you be more true and honest to yourself?

Is it leaning more towards being different and standing out?

Or perhaps taking a break from listening to the rules and listening to your heart.

Bring your hands together,

Bow your chin into your chest,

A deep moment of gratitude.

As your practice is now complete,

Open your eyes.

Reviews

Hello beautiful 🎄🍒🌷🍒🎄Thank you so much for the amazing session 💖I’m feeling myself so wonderfully and that makes me smiling 🎀a sweet present 🫶🏼much love and merry Christmas 🕉️

It was amazing. Just what I need everyday! Your the best Amber!