Hello and welcome to day 15 of 30 days of yoga and yoga nidra.
Today we'll explore so a pretty easy flowing vinyasa class exploring the poses and exploring the transition between the poses and as always we'll have a 10 minute shavasana resting pose at the end of the practice.
Enjoy!
So gently come to the front of your mat into Tadasana,
Standing,
Pose your Feet hip width apart.
A view.
Wanna use your block?
We will do all easy poses today.
Keep your block or your two blocks.
Next to you.
Then first Settle into the standing pose,
Take a deep breath,
Lift the shoulders up.
Back and down as you exhale deeply.
Then inhale,
Draw the arms overhead,
Interlace the fingers,
Tadasana Mountain Pose.
Take a deep inhale,
Lift the sternum,
The chest.
And as you exhale,
Bend over to the left.
Inhale,
Come back up to centre.
And exhale,
Bend over to the right.
Keep both feet pressing into your mat.
Inhale back to centre.
Exhale to the left.
So do this exploring.
The side stretch.
The opening.
In the chest.
And between the ribs.
And listen to what.
.
.
Maybe your neck.
All your shoulders or your back is telling you.
Then come back to center.
Release the arms.
And slowly rotate the upper body.
Just breathing normally.
So if you can,
As always,
Breathe in through the nose.
And out through the nose.
Just gently tapping.
Maybe.
.
.
The lower back maybe.
The area of the kidneys with your hands.
Then release.
Coming back to center,
Bend the knee some.
Take an inhale,
Arms overhead,
Bend the knees and fold forward into your first.
Forward fold,
Then inhale,
Bend the knees a lot,
Look forward and exhale,
Come back into forward fold,
Nose to the knee,
Inhale,
Bend the knees a lot,
And exhale.
Coming into forward fold.
So let's Explore here.
What are hamstrings?
Are telling us right now and maybe we can loosen them up a little.
As we progress and as we warm up our legs.
Exhale,
Release,
Forward fold Inhale,
Bend.
Exhale release,
Two more times As you breathe through the nose.
See if you can make that ujjayi sound,
That oceanic breathing.
Narrowing,
The throat just a little and then stay here in forward fold.
And explore left and right,
Just shifting the body left and right.
Feeling into the sides.
Of your body,
Maybe you want to grab the opposite elbow or Hang in the opposite elbow.
Exploring the stretch a little deeper.
Then let go of the arms,
Inhale coming up into tabletop,
Lengthen.
And exhale,
Release.
Two more times,
Inhale coming into.
Tabletop and lengthen.
And exhale,
Release.
One more time,
Lengthen from the tailbone to the crown of your head.
Exhale,
Release,
Bend the knees,
Hands flat on the floor,
Stepping back into our first plank position.
And here,
We're gonna shift the weight forward as we press in.
Into the toes and then pushing back into our heels.
On the inhale,
Press forward.
On the exhale,
Pressing back.
Inhale,
Pressing forward.
Just a few more times you can do this.
Inhale forward.
Exhale back,
Last time.
Inhale,
Stay in plank.
Pushing back into the heel.
And then inhale,
Knees come down,
Exhale,
Chaturanga.
Elbows tight.
Inhale,
Lift.
Into cobra exhale lower stay here inhale lifting into cobra Exhale,
Release.
Now look over your right shoulder as you come into Cobra.
And exhale,
Release.
Inhale.
And over the left shoulder.
Exhale,
Release.
Looking over the right shoulder.
Pressing up maybe just a little more.
Inhale.
And release.
One more time each side.
Looking over the right shoulder,
Exhale,
Release.
And inhale,
What's over the left.
And release.
Then inhale,
Push up.
Exhale,
Pressing back into downward facing dog.
Nice.
Just walk it out,
Walk on the spot.
And we're finishing our first sun salutation in down dark.
So lift onto both toe mounds.
Inhale.
And exhale,
Pressing the heels down.
Inhale,
Lifting onto the toe mounts.
Exhale,
Press down.
Two more times.
Inhale,
Lift.
Exhale lower as you settle in the most juicy Sweet.
And joyful downward facing dog.
Nice.
Maybe exploring shifting a little more.
Hmm.
And then inhale,
Bend the knees,
Look forward and maybe jump a little.
Or hop a little.
Into forward fold,
Nice.
Inhale,
Tabletop lengthen.
Exhale,
Release.
Inhale,
Bend knees,
Roll up.
Inhale,
Arms overhead and exhale,
Release.
Inhale.
Right arm comes up.
Exhale,
Bend to the left side,
Keep rotating the arm,
Come back to centre.
Inhale,
Left arm comes up,
Exhale,
Bending to the right.
Inhale,
Right arm comes up,
Axis side bend to the left.
Inhale,
Left arm.
Exhale,
Bending over to the right.
Inhale,
Both arms come up.
Exhale,
Forward fold.
Inhale,
Tabletop lengthen.
Exhale,
Release into forward fold,
Just one time.
Bend the knees a lot.
And exhale,
Come back into forward fold.
How does that feel?
Inhale,
Bend knees,
Hands flat,
Coming into plank.
Just one deep breath here.
Navel.
Pulls in,
Then inhale,
Knees come down.
Exhale,
Lower the chest down onto the floor.
Inhale it.
Exhale,
Lower.
Inhale,
Pushing up.
And exhale,
Press back into downward facing dog.
Nice,
Inhale,
Lift onto toe mounts and exhale,
Lower.
Then step the left foot to centre,
Inhale,
Lift the right leg up.
And exhale,
Pull the nose to the knee,
Knee to the nose.
Inhale,
Lift the right leg back up.
Exhale,
Knee to center towards the mouth.
Inhale,
Lift.
Exhale,
Pull the belly in,
Core work.
And inhale,
Lift.
Three-legged dog.
Exhale,
Crunch.
Inhale,
Three-legged.
One more time.
Exhale,
Crunch.
Inhale three-legged and with the exhale stepping forward into low lunge.
Then inhale,
Come up into high lunge.
And exhale,
Lower back down.
Slowly inhale,
Lift.
And exhale,
Lower down.
Since when is high lunge crescent pose a balance pose?
Some days it is,
Inhale it.
And exhale,
Release,
Then just stretch the front leg one time,
Big exhale.
Stretch.
Inhale back and stepping back into plank.
Deep inhale,
And as you exhale,
Lower the chest down onto the floor.
Inhale,
Lift.
Cobra,
Exhale lower down,
Inhale press up.
Pushing back on the exhale.
Inhale,
Lift onto toe mount.
Exhale,
Pressing the heels down.
Step the right foot to center.
Inhale,
Lift the left leg.
Three-legged dog exhale you know the drill crunch inhale three-legged lift the leg exhale crunch Inhale three legs.
Exhale,
Crunch.
Two more times to go.
Inhale.
Big exhale.
Inhale,
Use your breath,
Exhale.
Nose to knee.
And last inhale,
Then big step forward,
Low lunge.
Nice,
Stay on your toe mount and then inhale,
Lift.
Exhale,
Slowly come back down.
Inhale it.
Exhale,
Slowly come back down.
Nice hip stretch here.
Do you feel that?
Do you feel it too?
Nice hip stretch.
Come on,
Two more times.
This feels so good.
Exhale lower the hands back down last time inhale Exhale,
Hands back on the floor,
Step back to plank.
One deep breath here.
And on the exhale you can lower the knees,
Press down,
Inhale cobra.
Exhale,
Release.
Inhale,
Press up.
Exhale,
Your downward facing dog.
Inhale,
Lift onto toe bones.
Exhale,
Release.
Nice.
Then inhale,
Lift onto toe marks.
Bring the knees down,
Press back into child.
We don't stay here,
Sorry.
Inhale back up,
Tuck the toes.
Lift and exhale.
Pressing back.
Inhale.
And exhale into child's pose.
Inhale lift.
Exhale,
Down dog.
Inhale up.
Exhale,
Child.
One more time,
Inhale.
Exhale down dog,
Inhale lift.
Exhale child and we stay in down dog on the exhale press back nice then bend the knees inhale hop jump or walk forward into forward fold then close your feet bend the knees a lot and come into chair pose.
Nice.
So here,
Let's explore the arms.
On the inhale,
Lift the chest.
Exhale,
Lower the arms alongside your upper body.
Inhale,
Lift.
Exhale,
Lower.
Lengthen the arms,
Inhale,
Exhale,
Lower.
Stay in your chair.
Inhale,
Lengthen the arms,
Exhale,
Lower.
Inhale,
Lengthen.
Exhale,
Lower.
Nice.
Inhale,
Lengthen.
Stay here.
Then gonna swing the right arm back.
Swing the left arm back and the right back and the left back.
So just switch the arms.
Front and back.
This feels great.
Feels really nice.
So you might just go up and down a little.
Just swinging.
Slowly.
Two more times,
One each side.
And then both arms forward.
Stand up,
Inhale.
Exhale,
Forward fold.
Ain't that nice?
Inhale,
Tabletop.
Lengthen.
Exhale,
Release.
Inhale,
Bend a lot.
Hands flat on the ground.
So we come into plank.
Then bend the knees.
Exhale.
And we're good here.
Lengthen both arms to the front.
And now both arms and both legs on your next inhale lift.
And on the exhale,
Lower.
Slowly inhale in.
Exhale,
Lower.
Just one more time.
Dynamic.
Exhale,
Lower,
Then take a deep breath and lift and stay lifted.
Thumbs,
Face.
Towards the ceiling,
Your sky,
If you're practicing.
Outdoors.
It's winter now in Bavaria.
So no more practicing yoga.
Our doors,
Unfortunately.
But we have snow now.
The snow began to fall.
One last deep breath here.
And then exhale,
Release.
Pressing up on the inhale and exhale,
Press back,
Change into seated.
Now we're slowly coming to sweets of shavasana but first coming into boat Releasing the hands,
Palms facing towards the ceiling.
Now try if you can lift One leg at a time.
Or maybe both.
And just see where you are here,
Where it's easiest for you to keep your boat post.
Maybe you need to.
Swing a little forward.
Or push a little to the right or left.
And just one last deep breath in here.
And on the exhale,
Lower down,
Hug your knees.
We're almost there.
Then hug one knee.
Come back into.
.
.
Lying on your back pose.
And as always we're gonna.
.
.
Keep rejuvenating our body as we slowly come into final resting pose.
Half shoulder stand.
Just lifting.
The feet above the hips.
And letting the blood flow.
To our heart.
So now we have Activated.
Our blood flow,
We have oxygenated.
Our body we practiced.
Deep breathing.
And we augmented Increased our circulation.
So all parts of our body have been refreshed,
Rejuvenated and reoxygenated.
That.
Means we can now rest.
And after having Refreshed our body,
We can now refresh our mind.
De-stress and.
.
.
Come into the parasympathetic.
Nervous system mode.
So let's draw the knees in one last time.
Nose to the knee.
And then release all tension and come into Final resting pose.
Take someone last.
Nice stretches here if you want to else come straight away into Shavasana.
Which is simply lying.
In a totally relaxed pose on your back.
You want to stretch your legs out.
Feet fall outwards.
And you wanna Keep both of your arms left and right of your body.
With your palms.
Facing up Now make sure your head is really comfortable.
And make some last adjustments.
Of your body so that you can give.
Wait for me to the floor and to your mat.
Feel into any area of your body where you feel some tension.
Or you feel that you're not 100% comfortable yet.
And move your body just into that perfect sweet spot.
Where you can fully relax.
Now for future practices as we will always learn.
Enjoy.
The sweet practice of shavasana at the end of the day.
Or yoga practice,
You can.
Bring a pillow.
Or a blanket.
Or just warm socks or whatever you need to keep your body warm.
During this session.
Shavasana practice.
So this.
.
.
Relaxation at the end of the day.
Or yoga practice.
Is to integrate.
Both for our body.
And our mind what we just practice and do it.
Shifted during a movement practice.
So we learn connecting our breath.
With the movement.
So feel into your breath.
And just space your is taken now.
Compared to before the practice.
Maybe they're on.
New areas in your life.
Body.
Where you can reach with your breath.
Or maybe you've just.
.
.
Realized.
Or learned.
How joyful it can be when we slow the breathing down.
It is not a bug.
Holding the breath.
It is about this constant flow.
Of slow breathing in.
And slow breathing out.
And joining the breath.
With the movement.
That brings this great peace in our minds.
So the Shavasana practice is a bridge.
Between the practice on the mat.
And our day to day.
Life.
Where we can bring what we learned.
Into our daily Routine.
Watch.
And the shavasana practice helps you.
To integrate.
Now as you continue to breathe deeply,
Imagine the soft warm light.
Just above your head.
This light represents your inner wisdom.
And intuition.
With each breath.
Feel this light gently descending.
Towards the crown of your head.
And feel the calm and relaxation.
That this light brings.
Now allow this light to slowly move down to your forehead.
Releasing all tension in your eyebrows.
And between your eyebrows.
Releasing all tension.
Your eyelids.
And your temples.
Feel your whole forehead softening.
The area around your nose.
The corners of your mouth.
And your whole face softening.
Now as the light moves down to your throat.
Feel your throat relaxing and opening.
Joining the light and the breath.
Let go of any tightness.
Allow the light to Move down to your heart center.
Feel your chest expanding.
And your heart opening up.
Sense the warmth.
And compassion within you.
Let the light travel down to your belly.
And again,
Feel your belly rise.
And fall.
With each breath.
Feel how your breath is grounding you.
And creates a sense of stability.
Now the light reaches your pelvis.
Feel a deep sense of relaxation in your hips.
Your groin.
Let go of any tension in your body.
Hips and lower back.
And let the light move down to your thighs.
Right and left Bye.
Knee,
And your calf muscles.
Feel the muscles in your legs relax completely.
Now let the light flow down.
To your feet.
Feel the soles of your feet.
Your toes your ankle.
And your heels that connect with your mat.
Let's connect back to our breathing.
Imagine how your breath can Make the light pulsate.
Brighter.
Throughout the whole body.
And Remember where you are.
You are practicing.
Shavasana.
Lying on your mat on your back and as we end this practice Take your time to wake your body up by here.
Slowly moving your shoulders your hands.
Your fingers.
Again,
Taking control of your body.
Moving your feet,
Wiggling your toes.
And once you're ready,
Open your eyes back up.
And grab one knee and slowly.
Sit up.
Take the time you need,
There's no rush.
And if that is Right for you,
You can also stay.
In Shavasana.
And just enjoy that.
Sweet.
Moment of peace.
And for those who are seated.
Take a big inhale,
Join the arms overhead.
Take your thumbs to your forehead.
Your chin and your chest.
Thank you so much for joining.
Have a wonderful rest of your day.
