Hi there,
I'm Annie.
Welcome to your short yoga flow where we will focus on calming the chaos.
I don't know about you,
But.
The world feels like a heavy place right now.
There's a lot going on,
Which ends up feeling pretty heavy on the heart.
Sometimes our pets know what we need at the right moment,
Right?
This is Luna,
Hello.
So I think that it's often a good opportunity.
To take stock of what you can control.
It's not the chaos in the world around us,
But it is our breath,
Our body.
Our thoughts,
Our feelings,
And the way that we treat others.
So if you're up for it,
We'll tap into that mind-body connection,
That breath and movement.
That is so,
So special in yoga to see if we can find a few moments to calm the chaos.
My favorite way,
My perfect way to begin to find a calm position is on the back.
So let's go there with your feet as wide as your yoga mat or just a little bit wider than your hips if you're not on a mat.
Bend your knees as you come down to your back and take the knees to touch.
So feet are wide,
Knees are touching like knock knee.
You've got a little bit of space between your low back and the mat.
Slip your right hand to your belly,
Your left hand to your heart.
And find your breath.
Find that anchor within.
Each inhale.
Filling up with good energy,
Puffing up your belly,
Expand as that right hand lifts.
Each exhale.
Or leave a little bit of tension off your chest,
From your mind,
Out of your heart,
Off your shoulders.
As you find calm in the chaos,
Know that your breath is your anchor.
We will move to find a little bit of peace as well,
But you can always take a second Take a giant,
Big,
Deep breath to refocus,
To reset.
Your heart,
Your mind,
Your body,
Your soul.
Find one more inhale,
That belly expands all the way up.
Last exhale,
Completely release.
Find a little movement in the fingers and the toes.
Open your knees.
And start to take the knees over to the right and over to the left for some windshield wipers.
Finding whichever range of motion works best for you.
You can keep the hands as is.
You can take them to your belly.
You can open them to goalposts,
Whatever you're ready for.
Knees drop all the way to the right.
Let gravity weigh them down.
It's okay if they're floating.
If you want a little bit more out of this gentle twist,
Right ankle slips on the outer left thigh.
Let gravity do its work to weigh you down.
Big breath in.
Big brother.
Take the knees through center and all the way to the last same idea here.
If you'd like a little more left ankle slips on the outer right thigh,
Let everything release towards your ground,
Towards your mat.
Towards the earth,
Big breath in,
Big breath out.
As you unravel,
Unwind,
Bring the knees into your chest,
Hug your shins,
Rock left to right,
Massage that low back a little bit.
Wake up the back of your body.
Then hold center,
Grab below your thighs and switch the rock north to south.
Give your spine a little love by rocking on it a few times and then gather momentum and rock and roll all the way up to a seat.
Hands behind you,
Fingertips face forward,
Your feet come wide again.
You'll do that same windshield wiper.
Knees to the right,
Knees to the left.
Might feel a little different now that you're seated.
Notice if you've gathered any tension in the hips.
We tend to store it there.
Also in the shoulders,
The neck.
Chest,
The wrist.
Just identify if there's any sticky spots that you wanna work on.
Drop the knees to the right,
Sit all the way upright,
Take a twist over your right shoulder,
Left hand comes outside the right thigh for a little bit of support.
Wringing out that spine like a washcloth of any stress or anxiety or worries,
Tensions.
Projections,
Expectations,
Let it go.
Bring your knees through center and drop them all the way to the left,
Sit upright.
Same idea,
Right hand outside that left thigh as you gaze to the left.
And then come center.
You will cross your ankles,
Rock and roll forward.
Make your way in to table top.
Fine and nice.
Strong flat back.
Neutral spine.
Take a big breath in.
Big breath out.
Press that right ball of the foot back.
You're going to shift your weight forward and back to open up the back of that right leg.
If it feels good at the same time,
Your left fingertips will go to the left or to face you.
If that doesn't feel good on the wrist,
You've got too much tension there,
That's okay.
You'll shake it out,
Circle it off a little bit.
And then reset.
The next time that right foot presses back.
Hold the press back.
Straighten out the left fingertips to the left,
Lift the right leg.
As it opens over to the right,
Toes tap the mat or the ground outside your mat.
Rainbow arch up and over across your body to the left.
So big arches up and over.
You'll notice your core has to turn on right away to find your strength,
Your stability.
The leg doesn't go so high that you arch your back,
Just a nice long spine.
The next time the right toes are to the left,
Press that ball of the foot down,
Gaze to the left.
At that right ankle,
Feel that big stretch in the right side of your body.
Take a big breath in.
Exhale,
Right knee slips right behind,
Right beside the left for your tabletop.
All right,
Same thing other side.
Left foot presses back.
Forward.
If it feels good,
Right fingertips to the right.
Or right fingertips facing you.
You know the drill.
If it doesn't feel good,
You skip it.
Left foot presses back to stay.
Right fingertips face forward.
The left leg lifts,
Crosses up and over to the right,
Up and over to the left.
Find that same rainbow arch.
Every time the leg lifts and moves,
Your core turns on.
You are powerful through that core.
You've got a lot of control over your thoughts.
Your feelings over the calming of that chaos.
Hold that cross across your body,
Look to the right at that left ankle.
Big breath in.
Big breath out.
Slip the left knee beside the right for your tabletop.
Find that nice neutral spine.
When you're ready,
Curl the toes,
Send your hips slowly up and back.
Downward facing dog.
Take a couple moments,
Couple breaths here to add any movement that feels good.
I like to think of Downward Facing Dog as your home base.
Which is to say it doesn't need to be comfortable.
But it does need to be familiar.
So if there's any movements,
Any wiggles,
Or perhaps even a static hold that feel best every time you landed down in a facing dog,
To send your body the message you've made it home.
You're safe.
This is familiar.
You can find calm.
Then that's where you go.
On an inhale,
Roll forward to plank,
Top of your pushup,
Exhale,
Drop to the knees,
To the chin,
To the chest,
Slide your hands a little forward and wide of where they are,
Press up.
To your Cobra,
Drop your shoulders,
Open your gaze,
Big breath in.
Exhale,
Lower all the way back down.
Curl the toes,
Send your hips up and back,
Downward facing dog.
Gaze between your palms,
Your right foot will slide there.
Pivot and plant that left foot.
Sweep your left arm over your ear as you land in a warrior two,
Nice,
Strong,
Wide stance.
From there,
Inhale,
Straighten the legs,
Wrap your arms around your body for a self hug,
Exhale,
Warrior two.
Do that again a couple more times,
Doesn't matter how many,
You are simply finding an opportunity to give yourself a hug.
A well-deserved pat on the back,
A well-deserved comforting,
Calming hug,
You are doing the very best you can in the present moment with the resources available to you.
Pat yourself on the back for that landing,
Your warrior two.
Peaceful warrior,
Sweep the right arm up and back.
Exhale right forearm right thigh left arm over your ear for extended side angle you can stay like this or take any other variation that feels good right hand can slip inside the right foot you can take a bind whatever you prefer you're here for one more inhale Exhale,
Hands come down around that right foot.
Drop the left knee,
Inhale,
Come to your fingertips,
Look up.
Exhale,
Round your back,
Straighten that right leg as you walk yourself back.
Do that a couple more times.
Inhale,
Take it forward.
Exhale back.
It's almost like your cat cow.
So when you look up,
It's a little arch in your back.
When you round back,
Chin to chest.
Halloween cat bath.
Do that one more time in each direction,
And then you'll hold back in that half split.
Flex the right toes,
So pull the right toes back towards the shin,
And then rock those toes left to right.
If this feels like the ground is far away,
You might slip blocks underneath your palms,
Or maybe you've got a couple of books lying nearby.
You're not here long,
One more inhale.
On the exhale,
Drag that right ankle to the left,
Slide the right knee forward,
Press away from your mat,
Inhale.
Exhale,
Settle into your pigeon.
We tend to hold.
A lot of tension,
A lot of chaos in the hips and our body.
See if you can identify if you're gripping anywhere.
If everything around you feels chaotic and out of control.
Sometimes we manifest that in the body.
If that's happened to you.
See if you can relieve yourself.
Of that idea that you've got any control over this chaos other than Your breath.
Your thoughts.
And how you control your body.
Sometimes when things feel helpless or out of control.
It does us a lot of good to remind ourselves of what we can control.
And you've got this.
You can relieve that tension in your body.
You can anchor yourself with your breath.
You can calm those thoughts.
Take a deep breath in.
Exhale,
Press to the palms.
Shift your weight to the right.
Left leg will slide forward.
You might need your hands to assist.
That left foot will step outside the right knee.
Left hand behind you.
Right arm up to the ceiling.
Big inhale.
Exhale,
Take your twist,
Hug that left thigh,
Pull it close,
Or hook the right elbow outside the left thigh.
Every inhale,
Lengthen the crown of your head to the ceiling.
Every exhale,
Twisting a little bit deeper.
Come through center.
Undo that twist and lean all the way over to the right.
You might come all the way to forearms.
You might not.
Don't overthink it.
You're just reversing that feeling,
That motion.
Lean in the opposite direction for one more inhale.
Then exhale,
Sit upright.
Left ankle slips around next to the right.
You're gonna make your way down to,
Up to,
Downward facing dog.
However you get there is the right journey.
Take a moment in stillness here.
We often move,
Move,
Move in that home base,
That downward facing dog sometimes.
When we can just be still,
Just be present.
That's all it takes to calm the chaos for even a few moments.
On an inhale,
Roll forward to plank.
On an exhale,
Drop knees,
Chin,
Chest.
Inhale,
Press up to your cobra.
Or maybe Upward Facing Dog if that's better for you.
Exhale,
Release,
Downward Facing Dog.
Same thing other side,
Left foot slides forward.
Pivot and plant that right foot,
Left arm over your ear,
Land in your warrior two.
On an inhale,
Wrap the arms around your body,
Self hug.
Exhale,
Warrior two.
Do that a couple more times and move at the rhythm of your own breath.
Feel comforted that you've got everything within you.
To calm that chaos.
To control.
That world around you.
That's just outside.
Of your periphery.
Take one more inhale,
One more exhale,
Peaceful warrior.
Left arm comes up.
Exhale extended side angle left forearm left thigh right arm over your ear or any other variation that you prefer.
For your extended side angle.
Feel that grounded sensation through the lower body,
Through your core.
Take one more inhale.
Exhale,
Hands come down.
Right knee drops,
Inhale fingertips,
Look up,
Exhale round back,
Straighten over that left leg.
Do that a few more times,
Follow your own breath,
The rhythm of your body.
Sometimes in order to get out.
Of that mind circling around something.
We've got to follow the breath and just tap in to the present moment.
Next time you walk yourself back,
Hold in that half split.
Flex that left foot,
Take the toes left and right.
Notice every little inch.
Of movement causes a different feeling.
Tap into the focus of right here,
Right now.
Close out everything else that might be circling in your brain.
Drag that left ankle to the right.
And slide the left knee forward.
Inhale,
Press away from your mat.
Exhale,
Stay or float forward any amount.
Palms,
Forearms,
Rest the back of your palms,
Your forehead on top.
It's up to you.
As you ease in here,
Final few moments together.
See if you can identify if there's one thing today that felt or feels especially chaotic.
If there's one thought that's circling around in your mind,
One feeling,
That you can't seem to shake off.
Can you instead?
Set it on a shelf.
And pick it back up tomorrow.
Chances are.
.
.
Whatever circling,
Whatever ruminating you're doing on that thought,
That worry,
That feeling.
That chaos.
Is not going to be solved.
By thinking about it too much today.
But if you can set it to the side and promise yourself that you'll revisit it tomorrow.
You may come back with fresh perspective.
See if you can identify that,
Let it go,
Breathe into it.
One more inhale.
Exhale,
Press to your palms,
Shift your weight to the left,
Right knee will slide forward,
Right ankle outside the left knee,
Right hand behind you,
Left arm up,
Big inhale.
Exhale take your twist every inhale grow tall every exhale twist If it felt good on that first side,
You might lean all the way in the opposite direction,
Just to counteract that feeling of the twist.
Then slide the right leg on top of the left and make your way back to downward facing dog.
On an inhale,
Roll forward to plank.
Exhale,
Drop knees,
Chin,
Chest,
Or your version of your flow.
Inhale,
Cobra,
Or Up Dog,
Your back bend.
Exhale,
Downward facing dog.
Take your feet as wide as that yoga mat or wider than your hips.
Walk your palms back just about one palm print.
Press the heels low.
Send the hips high,
Fill up your body with air.
Dry and inhale.
Exhale,
Child's pose.
Knees come down wide,
Toes touch,
Arms reach forward.
Settle your forehead down to your mat or to your floor.
And breathe.
Go inside here for a sec.
Give yourself a pep talk.
You've got everything you need.
Within this body.
Within this mind.
To calm the chaos.
Tell yourself a little mantra.
I calm the chaos.
I calm the chaos.
I calm the chaos.
See if you can imagine that phrase.
Sits right between your eyebrows and your third eye center.
Rock your forehead left to right on your mat,
On your ground,
On your space,
And soak that in.
Manifest that feeling.
I calm the chaos.
I calm the chaos.
I calm the chaos.
With your anchor as your breath,
Take a giant inhale.
Exhale press up to tabletop cross your ankles and roll backwards to take a seat cross-legged or whatever else works two giant big deep breaths together on an inhale sweep your arms up to the ceiling fill up your lungs open your mouth Sigh it out,
Exhale release that chaotic feeling off your chest,
Out of your heart,
From your mind.
Last inhale,
Sweep the arms all the way up.
Fill up with all of that calm energy you just manifested for yourself,
For your body,
For your breath,
For your mind,
For your soul,
For your heart.
Capture it between your palms and seal it all in.
By drawing down to your heart.
It was a pleasure to have you here.
I trust that you know how to find that calm in the chaos,
And I hope to see you again soon.
