Root Down Yoga | Gentle All Levels

Reconnect with a sense of calm, stability, and inner grounding through a slow, nurturing yoga flow. In this gentle mat-based practice, Brenda Carey guides you through fluid movements that focus on the hips and lower body while inviting the calming qualities of the earth and water elements. Breath-centered sequences, mindful stretching, and grounding postures help release tension and cultivate a deeper connection to the body. Suitable for all levels, this soothing practice encourages you to slow down, root into the present moment, and move with steadiness and ease.
Music by Alan Frijns.

Transcript

This is Brenda with Sacred Path Healing, And we are going to be moving through a spring root down practice. So that means we are going to tap into the predominant elements of spring, Which is earth and water. So these postures are all going to be on the mat, So no standing postures. Have perhaps a blanket to sit on if you have tight hips or a sensitive low back, And maybe a couple of blocks or some stacked books. These postures are going to be fluid and a little bit slower. We're going to really focus in on the hips and the lower body. So to begin, Let's find a comfortable seat. I prefer cross-legged, But you don't have to sit in cross-legged. You could come to kneeling. You could extend one or both legs out. And we are going to start with some really deep breath work. So I invite you to place one hand on your heart, One hand on your low belly, And we're going to intentionally breathe deep. That means slowing it down into three parts. So fully exhale out an open mouth. And then when you're ready, As you inhale, Breathe into the low belly where the low hand is. Expand the rib cage. Rise it up into the heart space. And then slowly deflating the chest, The rib cage, Finally the belly. I'm going to do that slower three-part breath anywhere from three to five more times. It just depends on the pace of your breath. I really want you to feel like this wave of breath coming in and out of the body. This really taps into the water element of spring. And so often we don't breathe deep enough. And water element teaches us how to live with integrity and depth of our spirit and soul. So as we continue to breathe a little bit deeper, Again, When you inhale, It's breathing into the low belly, Expanding the rib cage up into the heart space. And then slowly releasing chest, Rib cage, Belly. Now this time, Let's breathe in deep inhale through the nose. And then open mouth exhale to release. And again, Inhale through the nose. Open mouth, Exhale, Release. Now this time, I want you to inhale through the nose. And on the exhale, Seal the lips, But pretend as if you are doing an open mouth exhale. So you'll feel this slight throat constriction. The yogis call this Ujjayi breathing or victorious breath. It sounds like an ocean wave. One more time Ujjayi breathing. We're going to use this Ujjayi breathing throughout our class. Then from here, Let's sweep the arms out and up, Fill up all that energy around you. Exhale, Bring the palms of the hands together, Drop down into the heart space. I would love for you to set an intention that represents these beautiful qualities of earth and water during springtime. And again, Sweeping the arms out and up. Exhale, Pulling in that intention. Maybe it's even an image of what spring represents to you, A rebirthing or renewing process. Final time, Inhale and exhale. And then we'll release the hands down behind you. Bring your legs out in front a little bit wider than hip width apart. And we're going to just tick tock the knees from one side to the other. Again, We're just getting into the hip joints, We're really going to be focusing on the lower body. But we're going to do it with intention. A little bit slower maybe than usual, Feeling a little more grounded since all of these postures will be connected to the earth. And then whichever direction your knees are going this way, It doesn't matter if it's the same as mine, You're going to turn your body in that same direction. Look over the back shoulder. Deep belly breaths here. Option to come down onto the forearms if you wish. It's just an option. Or you can stay lifted up on the hands. Exhale it out. As you inhale, Rise back up. We're going to float through center. Knees come to the other side. Same thing on the other side, Rotate in the same direction as your knees. You can stay up on the hands, Or if you wish, Lower down onto the forearms. You can release the head and neck as well. Deep breath in. Cleansing breath out. On the inhale, Rising back up, Moving back through center. From here, Let's bring the soles of the feet together. Knees come wide into a butterfly position. I'm sitting on the edge of my blanket to keep my spine tall. We want to start there. And I'm going to have you just give yourself a little foot massage. So use your thumbs, Just kind of press into the inner arches of the feet. It's so important to feel connected to those energetic qualities of Mother Earth. Groundedness, Rootedness, Especially when we have been stuck in our heads most of the day. And now I'm going to have you press on your T1 acupressure point. So this is your kidney point. So what you're going to do is, In between the big toe and the second toe, You're going to trace down in between those two joints. And just below the ball of the foot, You're going to press into that little indent there at the base of the ball of the foot in between the big toe and the second toe. And I'm going to have you do that on both sides. So kidney one point, You're just going to lightly press and you can even make some little circles if you would like. And then your choice, You can stay more lifted in your torso or you can begin to fold forward, Letting the head and neck release. I'm going to take a few deep breaths here, Pressing into that kidney one acupressure point. This point really helps you to feel more grounded and connected, Especially when life may seem a little chaotic, Or a lot chaotic. All right, One more deep breath, Inhale, Releasing, Exhale. And then rising back up, Bring the knees in. And from here, Let's meet in a tabletop position. So coming on to the knees, If you'd like, You can use your blanket to pad underneath the knees, Spread the fingers nice and wide, Be really intentional of how you connect down into the earth. And then from here, We're going to begin some slow cat cows coordinating with our breath. Knees are about hip width apart. On the inhale, Drop the belly, Shift the gaze forward. When you're ready, Round it out, Tuck the chin into the chest, Arch the back and then moving at your own breath pace. So allow the breath to initiate the movement. Exhale, Round it out. Inhale, Drop the belly, Shift forward. Couple more rounds of your cat cows. Final time. And then we're going to come back to that neutral table. From here, We're going to stretch out the feet. So I'm going to have you extend the right leg long, But keep the right toes tucked onto the mat and just lean on back. Push into that right big toe. We're going to lengthen out that lower leg. One more breath. On the inhale, Shift forward. We're going to pick up that right leg. Again, Flex the right foot, Turn all those toes down toward the mat. Stay right here or coming into balance table, Lifting the opposite left arm toward the front of the room. Draw up the belly, Nice strong core, Belly button to spine. One more cycle of breath. Stay for the inhale, Lengthen. Exhale, Left hand comes down and we're going to bring that right leg behind the left hamstring. Exhale, Look over that left shoulder, Maybe peek at your toes and you're breathing into the right rib cage. Create space on every inhale between each rib bone. On the inhale, Pick up that right leg, Extend it long and then bend that right knee. Bring it down to meet the left. Same thing other side. Extend the left leg long. Keep those left toes tucked on the mat and then lean on back. Push into that left big toe. We're going to lengthen out through the lower leg, The left calf. From here, Shifting forward, Line up the wrists and the shoulders. Pick up that left leg. Keep that left foot flexed. Toes point down toward the mat to square off the hip. Staying here or reaching forward with that right arm. Again, Hug up, Belly button to spine. Nice active core. Staying steady and sturdy. That's one of the qualities of Earth is steadiness. Stay for the inhale, Lengthen. Exhale, Right hand comes down and this left extended leg is going to come behind the right hamstring over to the right side of the mat. Look over your right shoulder. See your toes. Breathe into that left side body. So that whole left rib cage. Really, It's from the left hip bone all the way up the side body. On the inhale, Picking up that left leg, Bring it back to center. Lengthen and then bring the left knee down to meet the right. Let's press back into a child's pose. Knees come wide about mat width. Big toes come in. Press back. Forehead comes either to a block, If that gives you more support, Or you can come on to the mat. We're going to stay here for several deep breaths. And while you are in this humbling child's pose posture, Bring back that image of spring. Allow that to be the whole landscape of your inner mind and breathe in the beauty of the elements of Mother Earth and water, Whatever body of water that you love to connect to. Exhale it out. On the inhale, Let's rise back up through table. Bring the knees in and we're going to tuck the toes. Press our hips back to downward facing dog. So pedal out through the feet and then settle into your down dog. One deep breath here. Let the heels come toward the earth. Shake out the head if it's feeling a little tight in the neck and shoulders. Spread the fingers nice and wide. And then on an inhale, Let's pick up the right leg. Bring it all the way through in between the hands. Now if that means you have to take your right foot and help it forward, Feel free to do so. Option to bring in those blocks underneath the hands. We're setting up for a runner's lunge to begin. So bring your heart and your gaze forward. So lengthen out the spine first. Inhale and then exhale. Let's bring this back knee down, Opening up the left hip flexor. Keep your gaze softly in front on one point. On your inhale, Pick up that back knee. Exhale, Straighten the front leg. Fold in. One cycle of breath here. Exhale it out. Inhale back into your runner's lunge. Bring that back knee down. Option on an inhale, Rise the torso up. Fingertips reach up toward the sky. Shoulders release back and down. Stay for the inhale. Exhale, Hands float down to the mat or to blocks. Pick up the back knee. Exhale, Fold in. Straighten that front leg. Now we're going to move one breath to movement. Inhale, Bend into that front knee runner's lunge. Send the back knee down. Exhale. Inhale, Sweep up. Low lunge. Fingertips reach to the sky. Exhale, Hands lower down. Inhale, Pick up the back knee. Exhale, Straighten the front leg. Forward fold. Inhale, Bend into that front knee. Bring the back knee down. Exhale first. Inhale, Sweep the arms up. Exhale, Hands float down. Inhale, Pick up the back knee. Exhale, Straighten the front leg. Inhale, Back into your runner's lunge. Send the back knee down. This time we're going to bring this right leg back into table. And before we move to the other side, Let's do some of those cat cows again. So moving my blocks off to the side. Inhale, Drop the belly. Shift the gaze forward. Exhale, Round it out. And again, Moving at your own breath pace. And if you want, If you want to add side to side movements, Or more rolling movements, Please feel free to do that. Really check in with that inner knowing or intuition. Even out if you're moving from side to side, Just so that each side gets an equal number of turns. We're going to come back to that tabletop position, Knees come wide, Big toes press in, Press back child's pose. Forehead comes to either a block or the mat. Again, Bring back your intention. What you wish to rebirth or renew within yourself. You see the magic of spring outside in nature and you can draw those same qualities, That same energy within you. Exhale. On the inhale, Rise back up to table. Let's set up for downward facing dog. Knees come in about hip width apart, Spread the fingers wide, Tuck the toes, Press back, The hips come high. Pedal out through the feet. And then settle into your down dog. Heels come toward the earth. Doesn't matter if they actually touch or not. On the inhale, Left leg lifts. Bring it all the way through in between the hands. If you need to assist with that left hand, Please feel free to do so. Grab the blocks if you use them on the other side, Underneath your hands. Runner's lunge. Bring your heart and your gaze forward. We're going to bring this back knee down, Getting into the hip flexor. Bring your gaze forward, Let it soften to one spot. We are visually overstimulated, So this gives us an opportunity to slow down our sense of sight. And then we're going to pick up this back knee. Exhale, Straighten the front leg, Forward fold. On the inhale, Coming back forward into that runner's lunge. Bring the back knee down. On your inhale, Sweeping up, Fingertips reach up to the sky. Roll the shoulders back and down. Feel the openness in the chest. On the exhale, Hands float down to the mat or to blocks. Pick up that back knee. Exhale, Straighten the front leg, Fold it in. One cycle of breath. Exhale. Inhale, Bend into that front knee. Bring the back knee down. Exhale. Inhale, Sweep the arms up, Low lunge. Exhale, Hands float back down. Pick up that back knee. Exhale, Straighten the front leg, Fold it in. One more round of that breath to movement. Inhale, Runner's lunge. Bring the back knee down. Exhale first. Inhale, Sweeping up. Exhale, Hands float down. Picking up the back knee and then exhale, Folding into that front leg. That felt so good. Let's do it one more time. Inhale, Runner's lunge. Bring that back knee down. Exhale first. Inhale, Sweeping up, Expand. Exhale, Float the hands down. Inhale, Pick up the back knee and exhale, Straighten the leg, Fold forward. Inhale, Back into your runner's lunge. Back knee comes down. From here, We'll move the blocks off to the side if you're using them and this left knee is going to come back into your tabletop position. From here, Again, Some intuitive movement or cat-cow movements. It's whatever you feel like your body is calling for to create some more fluidity. That is what the water element asks us to do, But in a very mindful, Slow, Methodical manner. Evening out from side to side. And again, Let's bring the knees wide, Big toes press in, Push back to child's pose, Hips to heels, Forehead rests either on a block or the mat. Once again, Come back to your renewing or rebirthing intention. Can you really like breathe it in? Feel the energy, The prana of those earth and water elements come into you. You are made of those same elements. You are made of fluid, Of water. Your structure, Your bones, Your muscles are of earth and minerals. You are just basically a walking miracle. Breathe that in. Cleansing breath out. And on the inhale, Come through table. From here, We're going to come back into kneeling momentarily. We're going to come to lying on our backs to finish up. So I want you to be able to feel your spine nestled into the earth. So I'm going to have you roll down onto your back, Bring your knees into your chest, Give yourself a good squeeze in, Rock side to side, Make some circles if you would like. And then we're going to come into a gentle twist. So bring your knees away from you as if you're sitting in an invisible chair. So 90 degree angle, Arms come out to a T position, And your knees are going to float to the right side. Gaze comes over the left shoulder. Deep belly breaths here. Exhale it out. On the inhale, Use your core to bring your knees back to center. They're just going to float over to the other side. Knees float to the left side. Gaze comes over the right shoulder. Exhale. Inhale, Engage your core, Bring your knees back to center. This time bring your knees wide. We're coming into happy baby. One of my favorite postures, Flex the feet, Bring the soles of the feet up toward the sky. Reach your hands to the soles of your feet. If they don't easily reach, Then just hook your elbows behind the backs of the knees. That works as well. Bring a little bit of pressure down on the soles of the feet or the backs of the knees. Feel your low back really nestled down into the earth. You can rock side to side if you'd like, Or you could remain more stationary. Go your spine into the earth. Your spine is your energetic connection to how supported you feel in this life. Supported meaning supported even financially, Relationally, Connected to spirit, Just how rooted you feel. And then on your exhale, Bring your soles of the feet together and bring the outer arches down to the mat. If this is a little too intense on your hips, Slide those blocks underneath your knees for some hip support. Bring one hand to the belly, One hand to the heart. Come back to that slow three part breath. Inhaling low into the belly, Rib cage up into the heart space. And slow exhale. Few more times. Slow wave of breath. Come back to your visualization of spring. Stay here friends for as long as you need to really embody the elements of earth, Of rootedness, Of connection, This downward pull and the energetic quality of water, Of flow, Integrity, Compassion. Feel that compassion for yourself, And then send it out to others. As always, It's been my honor to guide you. Namaste.