15 Minute Connecting To You
This is a short 15-minute yoga practice to come back to yourself. The intention is to connect to yourself, your power, and your resilience to know you have whatever it takes to move through life's challenges. You will feel strong, grounded, and centered after this practice.
Transcript
Yoga is the practice of you uniting with you.
Find yourself in a stand tall position.
You your breath in my voice.
Honor where you are.
Acknowledge where you are.
And let this be the practice of coming back to your power center.
Where you release and let go of that which no longer serves you and you hold space for any of the challenging things that are moving through you.
As you find your body standing tall,
Stack your joints,
Shoulders,
Hips,
And ankles with your arms down by your sides.
Tone your belly,
Soften your face.
Breathe in and out of your mouth.
Place your hands before your heart space.
Palms pressed together.
Inhale,
Stretch your arms to the sky.
Exhale,
Fold forward.
Uttanasana,
Forward fold.
Let your head hang heavy.
Shift your weight into your heels and into the balls of your feet,
Onto your tippy toes as you find your connection through all four corners of your feet.
Micro bend your knees,
Let your belly rest on your thighs.
Turn your chin to the left and to the right.
Fingertips under the shoulders,
Inhale,
Stretch your heart from your hips through your shoulders,
Get long.
Exhale,
Place your hands to the ground,
Step your left foot back,
And then your right foot back,
High plank pose.
Rock your body forward and back.
Come onto the tippy toes as you bring your shoulders past the tips of your fingers.
Shift your heels back as you come almost onto the balls of your feet.
Forward and back,
Staying connected to the core center.
Active and engaged at any time.
If you need,
Drop the knees.
And then shift back,
Lift your hips up,
Downward facing dog.
From your belly,
Stretch through your arms as you wrap your shoulders to the outer edges of your body.
From your belly,
Send your hips,
Sitting bones up as you extend your heels towards the earth.
Bend your right knee straight in your left leg.
Keep equal weight in your hands.
Straighten your right leg,
Bend your left knee.
Bend both your knees,
Lift your hips up,
Extend your heels back,
Straighten your legs.
Big breath in.
Exhale,
Step your right foot forward to the outside of your right hand.
Lower your left knee down,
Lift your chest,
Look up and forward,
Draw your gaze towards the ceiling.
Straighten both of your legs as you lift your hips up and back,
Flex your right toes towards your right hip.
Let's move forward and back.
Left knee down,
Right knee forward,
Draw your gaze up,
Open your heart.
On your exhale,
Fold down and in.
Left knee down,
Shift your hips back to stack your right knee over the right ankle.
Bring your left hand to the edge of your yoga mat and as you twist,
Reach your right arm up.
Left arm down,
Right arm high,
Stack your shoulders and your arms in one line.
Right hand comes down,
Lift your left knee up,
Step your right foot back down.
Inhale,
Exhale,
Left foot forward.
Right knee down,
Inhale,
Look up.
Exhale,
Straighten both legs,
Fold in and move with your breath.
Inhale,
Forward.
Exhale,
Back.
Lower the right knee down,
Stack the left knee over the left ankle and twist.
Left hand comes down,
Meet in down dog.
Roll to the outer edge of your right foot.
Stack your left foot on top of your right and lift your left arm high,
Side plank.
If you need to,
Step your left foot towards the left to help you balance.
Left toes point towards the long edge of your mat.
Either feet stacked or your left knee bent with your left toes pointing towards the left side of your mat.
Little kick step.
Come back,
Down dog.
Roll to the left side,
Stack your hips and your shoulders,
Right arm high.
Kickstand with your right foot if that calls to you.
It's just you here witnessing the body and the breath.
The mind.
Down dog.
Down dog,
Lower your knees to the ground.
Spread your fingers,
Stack your shoulders over your wrists,
Your hips over your knees.
Begin to draw circles with your rib cage.
Go down and up in one direction,
One way.
Lower the rib cage,
Round the back as you curl.
Heart open,
Ribs down,
Stretch.
When you exhale,
Curl in,
Round the back and draw with your belly and your back.
Circles creating space in the front and back side of the body.
Pause,
Flip it and reverse it.
Go the other way.
The next time your ribs come down,
Find your way.
The cow pose,
Lift your heart,
Lift your sitting bones,
Arch your back.
Exhale,
Round your back,
Cat pose.
Inhale,
Neutral spine.
Bring your feet towards the right,
Sit back onto your left hip.
Open your legs a little wider apart to bring the sole of your left foot to the inside of your right thigh.
Inhale,
Stretch your arms up.
Exhale,
Twist towards the left.
Right hand to the outside of the left knee,
Left fingertips behind you as you draw your gaze towards the left shoulder.
Reach your right shoulder forward.
Open and twist towards the right.
And then stretch your left leg out to the left.
Inhale,
Reach your arms up.
Lower your left forearm onto the left thigh or inside of the left leg as you stretch your right fingertips up and over towards the left toes.
Inhale,
Rise.
Bring your right foot around to the inside of your left thigh.
Shift your weight to the right and bring your left heel back by your left hip.
Right sole of the foot to the inner left thigh,
Left foot back by the left hip.
Inhale,
Arms float up.
Exhale,
Twist towards the right.
Right shoulder back,
Left shoulder forward.
And now reach the arms up and turn towards the left to release.
And open your right leg towards the right.
Now stretch your arms high and side stretch over towards the right toes.
Stretch your left fingertips towards your right foot.
Breathe down through left side body.
Inhale,
Rise up.
Bring the soles of the feet together as you slide your heels in as close to you as you can.
Straighten the arms,
Lengthen through the spine.
And as you exhale,
Hinge from your hips,
Tuck your chin into your chest.
Keep your shoulders drawing on the back.
Spread your fingers about knee distance apart.
And then mount your heart down as you draw your shoulder blades back.
And now rise up.
Bring your hands to your knees as you place your feet to the floor.
Press down through your feet.
Stretch your arms forward.
Tone your belly as we draw in towards the center of your core.
Connect to your power by going as slow as you possibly can onto your back.
And when it gets tough,
You start to shake.
Remind yourself that you have whatever it takes to move through whatever comes your way.
Because you're here with you,
And you got you always.
And take your time to get onto your back.
Hold the sticky,
Challenging parts of you.
And then draw your knees into your chest.
Back is flat.
Massage your back as you rock side to side.
Come to center and then draw circles with your knees in one direction.
Massage the sacrum.
Go the other way with your circles.
And then stretch your legs up towards the sky.
Reach your arms up towards the sky.
And then begin to bend your knees,
Slowly lowering your feet onto the floor.
As your feet touch the floor,
Drop your elbows to the floor.
On the outer edges of your rib cage,
Press through your shoulders,
Press through your feet.
And lift your hip bones up as you stretch your thighs forward.
Bridge pose.
Lower your hips to the floor.
Arms down by your sides,
Legs out long.
Heels in,
Toes fall out.
Soften your face,
Your arms,
And your legs.
Deepen your breath.
A few rounds,
Long,
Deep breath.
Let your body get heavy.
Breath becomes natural,
Without control.
Just breathe.
Keep your awareness with your breath.
Notice how you feel.
And lie here in Shavasana,
You with you,
As long as you need.
Savor these moments of stillness,
Of quiet.
To connect to the divine,
Your power,
Your inner knowing.
To build courage,
Resilience,
Bravery.
To move and grow through whatever comes your way in your life off the mat.
I'll talk to you in the next practice.
