Igniting Vitality - 30-Minute Yoga, 5-Minute Savasana & 5-Minute Meditation
Enjoy 30 minutes of Power Yoga, 5 minutes of Savasana, and 5 minutes of meditation. It's recorded on Inauguration Day 2021. In honor of celebrating President Joe Biden and Madame Vice President Kamala Harris, the theme of this power yoga class is vitality. This practice is from the Spiritually Fit Yoga podcast and supports Week 2 of "40 Days to Personal Revolution - A Breakthrough Program to Radically Change Your Body and Awaken the Sacred Within Your Soul" by Baron Baptiste. After the intro, there is no music. This practice ends with a bell.
Transcript
Welcome,
It's January 20th,
2021.
This is Amelia Andaleon,
Your yoga and meditation teacher with Spiritually Fit Yoga.
And I am filled with hope and renewed vitality after the inauguration of President Joe Biden and Madame Vice President Kamala Harris.
And this episode is about vitality and celebration.
Today is a new day.
I'm so excited for the chapter that's ahead of us.
And I don't know about anyone that's listening right now,
But for me,
I'm like a big sigh of relief.
Like take a breath in and then sigh out.
Like I feel like I can breathe bigger and breathe deeper after letting go of a chapter that felt hard and tight and not in alignment with the lightness that I want to experience in my life.
So this practice,
I'm offering you a 30-minute yoga practice plus a five-minute meditation.
And this is also aligned with the vitality,
This week two of vitality,
The theme of our 40 days to personal revolution.
So there you go.
There's your introduction.
Get to your mat.
I'll be right back to you.
30-second quick commercial child's pose.
See you soon.
From your child's pose,
Reach your arms to the front of your mat,
Knees out wide,
Hips sinking down toward your heels.
And breathe with a renewed sense of vitality.
Like this is the newest,
Most freshest breath you've ever taken with an inhale,
Fill up and sigh out anything you want to release.
Let it go,
Let it go.
Three more breaths.
One more breath.
Downward dog.
And open your eyes,
Open up to this is a new day that right here in your body,
Give yourself permission to move and breathe and move with the energy that you want to bring into your practice.
Move into the openness and spaciousness you want to invite into the body.
Breathe in and breathe out.
Step to the front of your mat,
Ragdoll.
Three more breaths.
Fingertips to the ground,
Toes to touch,
Halfway lift,
Inhale.
And then exhale,
Sigh out,
Let go.
Oojai breath,
Mouth closed,
Inhale,
Rise.
Look up,
Eyes open,
Heart open,
Mind open.
Exhale,
Hands to heart.
Look to your index fingers,
Breathe into your intention.
Sigh let something go.
One own together,
Breathe in.
Inhale,
Rise,
Lift up your gaze.
Bow down,
Forward fold.
Halfway lift,
Inhale.
Chaturanga.
Upward dog,
Fill up.
Downward dog,
Empty out.
Hold five breaths.
I just heard our new president,
President Joe Biden,
Say that his whole soul is in this to lead the country.
And ask yourself,
Is your whole soul,
Are you wholly present here in your practice,
Let it in,
Wake up.
Empty out the breath.
Step or jump forward,
Halfway lift.
Bow down,
Release.
Rise up,
Take your gaze up towards inspiration,
Forward fold empty.
Halfway lift,
Chaturanga.
Upward dog,
Inhale.
Downward dog,
Breathe out.
Hold five breaths.
Every single cycle of breath,
The opportunity to receive and to let go.
To invite in and to release.
Two more breaths.
In your whole presence here,
Last inhale.
Empty out.
Step or jump forward,
Halfway lift.
Bow down empty.
Inhale thunderbolt,
Utkatasana,
Hold.
Four more breaths.
Breathe in,
I can inhale.
Exhale let something go,
Stay in the pose.
Three more breaths.
Invite in vitality.
Release anything that drains you.
One more breath in.
Bow down empty.
Halfway lift,
Chaturanga Dandasana.
Upward dog,
Breathe in.
Downward dog,
Breathe out.
Right foot forward,
Warrior one.
Rise up,
Look up.
And then flow,
Chaturanga.
Upward dog.
Downward dog.
Left foot forward,
Step into warrior one.
Rise,
Go back.
Chaturanga empty out.
Rise up,
Lift up your gaze.
Downward dog empty,
Hold.
Five more breaths.
In the silence,
Where do the thoughts go?
Choose to encourage your practice.
Let go of what drains you.
Breathe in.
And breathe out.
Step or jump forward,
Halfway lift.
Bow,
Thunderbolt pose,
One breath.
Forward fold.
Halfway lift,
Vinyasa,
Flow with strength.
Breathe in.
Breathe out.
Warrior one,
Root to rise,
Go back.
And then flow.
Right openness,
Hips high,
Downward dog.
Left foot forward,
Warrior one,
Rise.
And then flow.
Flow with ease.
Let go of resistance.
Three more breaths.
Stay here in downward dog.
Stay connected to self.
One hundred percent whole and complete.
Breathe in.
Breathe out.
Right foot forward,
Warrior one.
Open up warrior two,
Hold.
Five breaths.
And take a stand in this warrior two.
What do you stand for?
Stand her holy with intention.
Embody with the legs,
With the ease and the gaze.
Awaking the core.
Softening the thoughts.
Stand in your power.
Beautiful and intentional.
Keep the front knee bent.
Inhale,
Reverse warrior five breaths.
Create space in the body.
Fill up with breath.
Exhale what feels stuck and stagnant.
Stay in your power.
Stay with your presence.
Ground down in the mounds of your feet.
Create space in the front of the body.
One more breath,
Fill up.
Exhale warrior two,
Hold.
Front knee straight,
Triangle pose,
Trikonasana.
Five breaths,
Ground down.
As you press the feet down into the mat,
Create space in the spine.
Lift the crown of the head toward your front wall.
And lift your gaze up toward your top thumb.
Fill up.
And empty out.
Fill up.
Exhale,
Let something go.
Stay grounded,
Fill up with breath.
Exhale vinyasa chaturanga.
Upward dog,
Breathe in.
Downward dog,
Breathe out.
Off it forward,
Warrior one,
Rise.
Open up warrior two,
Steady and strong.
Hold five breaths.
Embody peaceful warrior.
And ask yourself what does it mean for you to stand in your power,
To stand with vitality.
Stay physically here on your mat.
And energetically in your life off the mat.
Ground the feet down into the mat.
Pull the pit of the belly button up and back towards the spine.
Hold here,
Breathe in.
And breathe out,
Keep the front knee bent.
Inhale,
Reverse warrior hold.
And create space,
Create spaciousness in the body.
Maybe spaciousness in the mood.
How about create space for joy.
Space for ease.
Press the mounds of both feet down into the earth.
And a sense of spaciousness in the front side of the body.
Hold here one more breath.
Exhale to warrior two hold.
Inhale,
Shift into trikonasana triangle pose.
Ground the feet down into the earth.
In the spine,
Reach the crown of the head towards the front wall.
As you press the feet down into the mat,
Reach that top arm higher towards the ceiling.
Maybe shift your gaze up to the top thumb.
Shift your mindset up to what inspires you.
Two more breaths.
Maybe this sense of grounding into stability.
With your next inhale,
Rise up.
And exhale,
Plant the hands down,
Vinyasa.
Inhale upward dog.
Exhale downward dog.
Hold here,
Down dog.
Sigh,
Open mouth,
Let something go.
Mouth closed,
Inhale.
Mouth closed,
Exhale.
Shift into high plank.
Right hand down,
Open up side plank.
As you balance on the outside knife edge of that right foot.
Left arm reaches up towards the ceiling.
Two more breaths.
One more breath.
High plank,
Chaturanga.
Upward dog,
Fill up.
Downward dog,
Empty out.
High plank,
Hold.
Side plank,
Left hand down.
Right arm up,
Reaches up.
Full expression,
Two more breaths.
One more breath.
Chaturanga,
Exhale.
Breathe in,
Upward dog.
Breathe out,
Downward dog.
Empty the breath.
Hold here,
Breathe in.
Toes to touch,
Breathe out.
Right leg high,
Inhale.
Step into crescent lunge,
Right foot forward.
Arms high,
Fingers open wide.
Four more breaths.
Steady and stable.
Bring your attention to your midline.
Draw the lower ribs in towards the center.
Take your gaze right in front of your face.
Soften any hardness,
Let go of any rigidity.
One more breath.
Inhale,
Hands to the third.
Exhale prayer,
Twist right.
Breathe in.
Breathe out.
Stay in the stability.
The legs strong and engaged.
Two more breaths.
One more breath.
Chaturanga vinyasa.
Inhale.
Exhale.
Left leg high.
Step into crescent warrior.
Reach the arms high.
Spread the fingers wide.
Front thigh parallel to the ground.
Attention to your midline.
And attention to what does it feel like to be connected to center.
To pull everything that might feel frazzled and distracted,
Pull into focus.
Steady gaze.
Reach the arms up,
Inhale.
Prayer twist,
Hands at your heart,
Twist to the left.
Breathe in.
Twist left with the exhale.
Hold steady and joyful.
Three more breaths.
Exhale,
Hands to the right,
Hands to the right.
Exhale,
Hands to the left.
One more breath.
Exhale,
Final twist.
Inhale,
Rise.
Chaturanga exhale.
Exhale,
Exhale,
Exhale.
Rise.
Chaturanga exhale.
Upward dog,
Inhale.
Downward dog,
Exhale.
Big breath in.
Big breath out.
Step or jump forward.
Utkatasana,
Prayer twist right.
Hold five breaths.
Any variation,
Full expression.
Hands at the heart.
Maybe arms open,
Maybe side crow.
Steady eyes.
Move the breath.
Two more breaths.
Stay in your practice.
One more breath in.
Forward fold,
Release,
Padangtasana.
Separate the feet.
Hip width apart,
Grab the big toes.
Inhale.
Exhale,
Belly to your thighs.
Breathe in.
Exhale on the toes more,
Belly to your thighs.
Shake out the head,
Inhale.
And exhale.
Toes to touch,
Inhale chair.
Exhale,
Twist left.
And express yourself.
You feel what the body,
What would the body like to do to twist here,
Hands at heart.
Maybe arms open.
Maybe the possibility of a side crow.
Maybe you've never side crow.
Why not?
Why not now?
Two more breaths.
Open the mind to possibility.
One more together.
Inhale.
And exhale.
Inhale Utkatasana,
Chair pose.
Bow down,
Forward fold.
Feet hip width apart,
Palms to toes.
Forward fold,
Pull up on the feet.
Big breath in.
Exhale.
Side crow.
Exhale,
Side out,
Chest to thighs.
Shake out the head.
And relax the lips.
Let it go.
Breathe in.
Loosen the cheeks,
Loosen the shoulders.
Toes to touch.
Stay here,
Be in the listening.
Knees down to the ground,
Knees hip width apart.
Camel pose,
Ustrasana.
Press the thighs forward.
Heart open,
Hands at the lower back.
Our hands reach for the heels.
Five more breaths.
Open up the heart.
Breathing into this heart opener.
Connecting into the integrity of the pose.
Protect the lower back.
Root the tailbone down towards the floor.
Connect the front of the pelvis up towards the belly button.
Hold one more breath.
Slowly downward dog.
Bend the knees in the downward dog.
Deep knee bend.
Breathe in.
And breathe out.
Pull the pit of your belly button up and back towards the spine.
Second camel pose,
Ustrasana.
Knees to the ground.
Rise up,
Camel pose.
Heart open.
Thighs pressing forward.
Notice if you're working hard in this pose.
Invite in the ease.
Invite in the softness.
And notice if you need to engage,
Get present.
Bring the balance of effort and ease.
Be here wholly and complete.
Breathe in.
Breathe out.
Deep micro bend in the knees.
Downward dog.
Pull the pit of the belly button up and back towards the spine.
Keep rooting that tailbone down.
Big breath in.
Big breath out.
Jump through.
Bridge pose.
Rise up,
Bridge.
Feet hip width apart.
Tuck the shoulders under.
Take the shoulder blades into the back.
And open up.
Stay in this heart opener.
Ground the feet down into the mat.
Two more breaths.
One more breath.
Take a rest or set up right into wheel pose.
Wheel pose.
Feet root down.
Hands root down.
Five breaths.
Listen to the body.
Our yoga practice invites us to pay attention.
Pay attention on where can you rise up fully and where do you need to practice a hymn sound.
Practice self-care.
Listen.
No pushing.
Practice the deep listening.
One more breath.
And gracefully take a rest down.
Chin to chest.
Roll out the wrist.
Breathe in.
Roll out the wrist the other direction.
Breathe out.
One more.
Bridge pose.
Wheel pose.
Rise up.
And rise up to open up and have a breakthrough.
Breakthrough to open up through the heart.
Invite a sense of vitality.
Invite a sense of breaking open something you want to let go.
And release.
Empty it out.
Breathe in.
And breathe out.
Be in the listening.
Feet are at hip width apart.
Now press the lower back down into the ground.
Stay here with the feet down the floor.
The lower back pressing down into the mat.
Then rock and roll.
Rock and roll on your mat.
One more rock and roll.
And rock and roll right up into boat pose.
Into easy boat pose.
Sukha Navasana.
Grab behind the thighs.
Grabbing the hands behind the thighs.
Or maybe the entire forearms behind the thighs and grabbing on to the opposite elbows or the opposite wrists.
Hold here.
Press the chest forward in this easy boat pose.
Look at the toes.
Keep the toes wide.
Knees and shins created 90 degrees.
Stay here.
Pull the pit of your belly button back towards the spine.
Keep this engagement in the core now into full boat.
Full Navasana.
Straighten the legs.
Reach the arms forward or up.
Three breaths.
Stay here fully with vitality.
Two more breaths.
One more breath.
Rock and roll three times on the mat.
Breathe in.
And breathe out.
Rock and roll one more time.
Right into a seated forward fold.
Stay in the seat.
Reach the arms up.
Legs straight.
Bow down.
Forward fold.
Flex the ankles.
Toes back towards the face.
Big breath in.
And big breath out.
One more inhale.
And exhale.
Stay seated.
Now pull the seat,
The soles of the feet together.
Press the soles of the feet together.
Knees out wide.
Inhale the arms up.
And then forward fold.
In this cobbler pose with the feet touching,
Knees out wide.
In a seated Baddha Konasana.
Pull three more breaths.
Keep pulling the pit of the belly button back towards the spine.
Pull two.
And one.
Rise up.
Bring the knees together.
Rock and roll one more time.
And then vinyasa or step back into downward dog.
From your downward dog,
Reach the right leg high.
Left pigeon,
Right knee behind the right wrist.
Square the hips.
Inhale.
Exhale,
Bow down.
Five breaths.
Let all in.
Let something go.
Downward dog.
Half pigeon.
Left knee behind your left wrist.
With intention,
Bow down.
Let something go.
Consider that vitality is accessed by letting go of giving any energy to what drains you.
Ask yourself what have you been in the presence of?
What activity have you been participating in?
Allowing that's taking away your vitality.
Choose right here.
Commit to let it go.
Breathe in.
Sigh and let go.
Bring both legs forward.
Inhale.
Second forward fold,
Pasa motanasana.
Toes back towards the face.
Breathe in.
And breathe out.
Two more breaths.
Final forward fold.
Full breath in.
Full breath out.
Hug your knees into your chest all the way onto your back.
Happy baby.
Happy baby,
Dead bug.
Press your lower back into the ground,
Knees down towards the floor.
Hug your knees into your chest.
Grab your shins.
Pull your forehead up to your knees.
Now pull the pit of your belly button up towards your spine.
Engage the core.
Hold three.
Energize your power center.
Energize vitality.
One more breath.
Hold onto the shins.
Head down,
Right arm out.
Supine twist.
Knees to the left.
Look towards the right hand.
It's our final pose before shavasana.
Allow yourself to ease into the space,
The physical space,
Mental space of deep rest.
Back to center.
Hug in.
Final twist.
Come out,
Knees to the right.
Before shavasana,
Hug your knees in.
I'll leave you with this final gaze as you take three final breaths.
From the youngest poet who spoke at the inauguration,
We lift our gazes not to what stands between us but to what stands before us.
Hug in,
Breathe into possibility.
Sai empty out shavasana.
Let go.
Present to the heaviness of the back body.
Five minutes.
Deep rest.
Shavasana.
Shavasana.
Shavasana.
Shavasana.
Shavasana.
Shavasana.
Thank you.
Thank you.
Thank you.
You Gently wiggle your fingers and your toes and Awaken the full body with your arms up above your head bring your feet together in a full body stretch inhale And Assign let something go Hug your knees into your chest roll over to your side and pause Take a few breaths to get present to what you sense and take a mood check Notice what you think what you feel what you hear notice all the senses And bring to mind something you're grateful for in this moment and Notice the vitality the vitality right here in the body the mind Now what is possible when you set an intention for vitality and presence in your practice in your life?
Press yourself up to a seat hands to your heart palms together Breathe in Sigh let something go And create your seat for meditation the hands can be resting on the knees You choose your position your seat five minutes of meditation And in the opening of this meditation,
I'll ring the bell once Offer an invitation on how to create your body and then I'll end the meditation with three bells Before I ring the bell I want to share again from this you not inauguration day the inspiration that I received Was this quote by our new president Joe Biden in the face of struggle and crisis we will prevail and Ask yourself as you sit here sit here on your mat sit here experiencing what you're doing Sit here experiencing what you feel in your body in the face of any struggle or crisis that you might be experiencing Will you choose to prevail?
Now will you choose to connect to what is your inherent vitality in every cell of your being Know that it's here Sit and breathe connect your vitality You You You You You Take a big breath in Sigh empty out And your palms together Anjali mudra And my request of you today and in all days Would you celebrate tiny victories in any shift in a new way of thinking?
And acknowledging any breakthroughs Breakthroughs and how you're showing up here on your mat in meditation and yoga and in your life Thank you for allowing me to lead you through your practice today with honor gratitude and humility I Bow down to you our practice today is complete
4.8 (18)
Recent Reviews
Mariana
September 1, 2021
Thank you Amelia for this energetic practice! It was my first time taken a class from you and it will not be the last! It was so beautiful to relive the happiness after President Biden inauguration even if it was months later.
Gypsy
May 5, 2021
Another great yoga practice! My mind, body and spirit were definitely revved up in vitality during this practice. This is the second practice I have followed and I will come back to it again! I appreciate how genuine your voice is and how easy it is to follow. With gratitude. 💕🙏🏼
Thad
January 26, 2021
Wow! Appreciated this quick energizing Baptiste power vinyasa class! Could feel the vitality during the class then relaxed after the savasana and meditation. Would recommend the vinyasa for experienced yogis.