Awaken & Energize: 30-Minute Power Vinyasa Yoga

This 30-minute Power Vinyasa Yoga is for when you want to get to your mat and move, breathe, focus, and get the heart pumping. This short practice invites vitality and energy and offers you to step into your powerful, peaceful inner warrior. My hope is that you feel whole, complete, and connected to a clear sense of living your life purposefully and mindfully. Namaste.

Transcript

Welcome.

It's Amelia Andaleon,

Yoga and meditation teacher.

And this offering is a parvanyasa class in about 30 minutes,

30 minutes or less.

And there's an option at the end of the class for you to move straight into shavasana,

Or you can move into any other poses that allow you to feel complete in your practice today.

And because it's a parvanyasa practice,

The assumption is that you are familiar with the names of the poses.

I'll be leading you through sansayutation A,

Surya namaskar A,

Surya namaskar B.

I also offer you to move into crow pose,

Into an arm balance.

And there's some core work in the vajna,

In boat pose,

And then stretching with some twists on your back.

So I just wanted to make sure I preface what to expect,

That I don't spend a lot of time,

Really I don't really spend any time speaking to how to get into the pose.

There's very little queuing of alignment.

It's more to lead you,

Experienced yogis,

Familiar yogis with poses,

To move and breathe,

To keep a sense of a flow,

To keep a sense of vinyasa,

Vinyasa to move with the breath.

All right,

Enough said.

Get ready.

Enjoy your practice.

Namaste.

Take our first pose,

Child's pose.

Knees out wide,

Forehead to your mat.

Ujjayi breath,

Mouth closed.

Breathe in through the nostrils.

Mouth closed,

Exhale.

Three more breaths set your intention for your practice today.

Feel the expansion of the breath in the back body,

The side bodies,

The front of the body.

One more breath in,

Fill up.

This time mouth open,

Sigh,

Let something go.

Mouth closed,

Inhale.

Mouth closed,

Exhale.

Tuck your toes,

Downward dog.

Walk out your downward dog.

Walk out your downward dog by bending the right knee,

Bend the left knee.

Shake out the head.

Loosen what you must in the shoulders,

The brain,

The thoughts.

Stillness and downward dog,

Set your eyes towards the back of your mat.

To the length of your spine,

Breathe in.

Ujjayi breath,

Mouth closed,

Breathe out.

Step to the front of your mat,

Forward fold.

Halfway lift,

Lengthen your spine.

Bow down,

Forward fold,

Uttanasana.

Inhale,

Halfway lift,

One more time.

Forward fold,

Exhale.

Sweep the arms,

Inhale,

Look up.

Exhale,

Hands to your heart,

Look to your index fingers.

Breathe into your intention.

Sigh,

Let anything go.

Ujjayi breath,

Inhale.

Ujjayi breath,

Exhale.

Inhale,

Sweep the arms up,

Look up.

Hinge at the hips,

Bow down,

Empty your breath.

Halfway lift,

Lengthen your spine.

Step back high plank and hold three more breaths.

Hold firm up the thighs,

Contract the muscles of the arms.

Then Uddiyana Bandha,

Pull the pit of the belly button back towards the spine.

Hold here with an exhale.

Inhale,

Shift forward on your tippy toes.

Exhale,

Low plank,

Chaturanga.

Inhale,

Upward dog,

Thighs lifted.

Downward dog,

Send your hips towards the sky,

Towards the ceiling.

Breathe in.

Breathe out.

Regulate the inhale and the exhale.

Another breath in.

Empty the breath out.

Look to the front,

Step or jump forward.

Halfway lift when you land.

Bow down,

Exhale.

Root to rise,

Inhale.

Hands to heart,

Exhale,

Eyes open.

Inhale,

Reach the arms up,

Look up.

Hinge at the hips,

Bow down,

Uttanasana.

Halfway lift,

Lengthen your spine.

Chaturanga,

Low plank.

Upward dog,

Breathe in.

Downward dog,

Breathe out.

Hold downward dog,

Two more breaths.

Fill up with breath.

Mouth closed,

Exhale.

Step or jump forward,

Halfway lift.

Bow down,

Empty the breath.

Inhale,

Reach the arms up,

Eyes open,

Look up.

Hands to heart,

Exhale.

Inhale,

Reach the arms high.

Hinge at the hips,

Bow down,

Forward fold.

Halfway lift,

Inhale.

Chaturanga with an exhale.

Upward dog,

Inhale.

Downward dog,

Exhale.

Letting the breath connect to movement.

Let the eyes and the mind be steady and intentional.

Stay with your breath.

With your next exhale,

Empty.

Step or jump forward,

Halfway lift,

Inhale.

Bow down,

Exhale.

One more,

Sun Salutation A,

Rise up,

Look up.

Exhale,

Hands to heart.

Inhale,

Rise up,

Look up,

Fill up with breath.

Bow down,

Empty the breath.

Halfway lift,

Lengthen.

Chaturanga,

Exhale.

Upward dog,

Big breath in.

Downward dog,

Big breath out.

Hold,

Breathe in.

Eyes steady,

Breathe out.

Stay in downward dog,

Inhale.

Exhale,

Empty the breath.

Look to the front,

Step or jump forward.

Halfway lift,

Inhale.

Bow down,

Exhale.

Fingertips touch the floor,

Hold.

Imagine you're squeezing a block in between your thighs.

Keep the knees bent.

With your next inhale,

Chair Pose Utkatasana,

Breathe.

Three more breaths in Chair Pose.

Three more breaths in this powerful pose to wake up the thighs.

Increase heat,

Increase the inner fire.

Breathe and inhale.

Forward fold,

Empty the breath.

Halfway lift,

Lengthen your spine.

Chaturanga,

Upward dog.

Downward dog,

Exhale.

Inhale,

Your right leg high.

Exhale,

Step the right foot forward,

Warrior I.

Inhale,

Reach the arms up.

Hold with this Warrior I.

Three more breaths.

Front foot at 12 o'clock.

Back foot flat on the floor.

Outer edge of your left foot root down into your mat.

Eye steady.

Reach the arms in,

Inhale,

Go back.

Chaturanga,

Exhale.

Breathe in,

Upward dog.

Breathe out,

Downward dog.

Inhale,

The left leg high.

Step into Warrior I,

Left foot forward.

Inhale,

Reach the arms up.

Steady gaze.

Three more breaths.

Be intentional in creating the physical posture of this Warrior I.

Left foot at 12 o'clock.

Pinky side of the right foot root down into the earth.

With your next inhale,

Look up,

Go back.

And then flow,

Chaturanga,

Exhale.

Upward dog,

Fill up with breath.

Downward dog,

Empty the breath completely.

Downward dog,

Big breath in.

Stand downward dog,

Big breath out.

One more inhale.

Exhale,

Empty the breath.

Step or jump forward.

Halfway lift,

Inhale.

Bow down,

Empty the breath.

Inhale,

Chair Pose Utkatasana,

One breath.

Forward fold,

Empty the breath.

Halfway lift,

Lengthen.

Chaturanga,

Exhale.

Upward dog,

Breathe in.

Downward dog,

Breathe out.

Right leg high,

Fill up with breath.

Exhale,

Right foot forward,

Warrior I.

Inhale,

Reach the arms up,

Go back.

And flow,

Vinyasa,

Exhale,

Chaturanga.

Upward dog,

Fill up.

Downward dog,

Empty the breath.

Inhale,

The left leg high.

Step into Warrior I,

Virabhadrasana I.

Inhale,

The arms up,

Go back,

Fill up.

And flow,

Chaturanga,

Exhale.

Upward dog,

Breathe in.

Downward dog,

Breathe out.

Whole downward dog,

Breathe in.

Empty the breath completely.

Step or jump forward.

Halfway lift,

Inhale.

Bow down,

Empty the breath.

One more,

Surya Namaskar B.

Inhale,

Chair Pose Utkatasana.

Forward fold,

Empty the breath.

Halfway lift.

Chaturanga.

Upward dog.

Downward dog.

Right leg high,

Fill up with breath.

Step into Virabhadrasana I,

Warrior I.

Inhale,

Reach the arms up.

Flow,

Vinyasa,

Exhale,

Chaturanga.

Upward dog.

Downward dog.

Left leg high,

Inhale.

Step into Warrior I,

Left foot forward,

Exhale.

Inhale,

Root to rise,

Go back.

Chaturanga.

Upward dog,

Fill up.

Downward dog,

Empty the breath.

Breathe in.

Breathe out.

One more,

Inhale.

Empty the breath completely.

Jump to the front.

Halfway lift,

Inhale.

Bow down,

Exhale.

Inhale,

Chair Pose Utkatasana.

Hold two more breaths.

Udhyanabandha,

Pull the pit of your belly button back towards your spine.

Set your gaze,

Set your drishti on one spot.

Crow Pose,

Bakasana.

Steady your gaze forward.

Squeeze your knees on the outside of the arms,

The triceps,

Or up into the armpits.

Pull the pit of the belly button back towards the spine.

Broaden the upper back,

Puff up the upper back.

One more,

Inhale,

Full breath in.

Shoot back,

Chaturanga.

Upward dog,

Fill up with breath.

Downward dog,

Empty the breath.

Breathe in.

Breathe out empty.

Look to the front,

Jump to the front.

Halfway lift.

Bow down,

Empty the breath.

Padantasana,

Separate the feet hip-width apart.

Pull up on the toes,

Inhale,

Breathe in.

Exhale,

Chest towards your thighs.

Lengthen the back of the hamstrings.

Let the head be heavy.

Shake out the head,

Yes and no.

Two more breaths,

And you let the upper torso hang long and loose.

One more breath.

Empty the breath.

Release the toes,

Toes to touch.

Inhale,

Utkatasana,

Chair Pose.

Hands to heart.

Pull the pit of your belly button back towards your spine.

And then twist your right.

And check that your knees,

The fronts of your knees are in line with each other.

Inviting a twist of the upper spine,

The thoracic spine.

And as you twist to the right,

Allow your exhale to lead the twist mindfully.

Connect to breath.

Inhale,

Utkatasana,

Chair Pose.

Bow down,

Forward fold.

Padantasana,

Separate the feet hip-width apart.

Grab the toes again,

Halfway lift,

Inhale.

Exhale,

Pull the belly towards the thighs.

Breathe in.

Breathe out,

Lengthening the hamstrings,

The back of the legs.

Toes to touch,

Inhale,

Utkatasana,

Chair Pose.

Hold here,

Pit of the belly button pulled back towards the spine.

Spine long,

One more inhale.

Exhale,

Twist your left.

Relax the face.

Relax the jaw.

Inviting vitality.

Rinsing and twisting out.

One more breath.

Inhale,

Utkatasana,

Chair Pose.

Slowly lower,

All the way into Navasana,

Boat Pose.

Bend the knees.

Reach the arms forward.

And press the chest and the heart up.

Lift the front of the pelvis up towards the belly button.

Imagine you're squeezing a block in between the thighs.

Energize and activate your power center,

Uddiyana Bandha.

Two more breaths.

One more breath.

On your back,

Hug your knees into your chest.

Massage side to side.

Relax the head,

Relax the neck.

Pull your right knee into your chest.

Extend the left leg long.

Relax the left leg on the floor.

Left heel touches the floor.

Take a supine twist.

Take your right hand out to the side.

Look towards your right hand.

Right knee crosses the body on top of the left leg.

Two more breaths and twist.

We're slowing down as we're coming to the end of our practice today.

Back to center.

Inhale.

Hold on to the left knee.

Pull it into the chest.

Extend the right leg long.

Right heel touches the floor.

Left arm out.

Rotate the head.

Look towards the left hand.

With your exhale,

Gently twist the left leg across to the right side of the body.

Three more steady breaths.

Feeling the vitality,

The energy in this short vinyasa,

Paravinyasa practice.

One more breath in.

Receive this prana.

Receive this life force.

Empty the breath.

Hug the knees into your chest.

And from here,

Yogi's choice,

You're free to move straight into shavasana.

Or maybe the body is ready for an inversion,

A shoulder stand.

Or maybe you want to continue your paravinyasa practice.

Those of you that are choosing shavasana,

Let the head be heavy,

The legs relaxed.

And I'll seal this class with my wish for you to allow your paravinyasa practice,

To invite vitality.

A sense of peaceful power.

And through the connection to your breath,

The body,

And the mind,

May you invite union and connection.

To what is sacred and what is purposeful.

Namaste.

This recording will continue for three more minutes.

Move and breathe,

Or remain in stillness,

And breathe.

No air.

Thank you.

Thank you.

Thank you.

Reviews

great short sequence. i finished off with a headstand.

As described. Beautiful practice. I really appreciated the quick pace and guidance. Thank you. 🙏🏼

Feeling strong and ready for the day!

Energizing indeed! Moreso for Intermediate/Advanced, but anyone can follow along and sub with child's pose where needed.