20 Minute Reset Yoga | All Levels

Short and simple yoga practice including breathwork and meditation to help quiet the mind and come back to yourself. Poses include child’s pose, cat-cow, puppy, down dog, lizard lunge, wide-legged forward fold, and yogi squat. Come as you are and remember to smile today.

Transcript

Hey yogis, Welcome to your afternoon mental health reset. My name is Shay and I'll be guiding you through the short yoga flow. We'll have some breathing, Short meditation at the end. So I invite you to take a minute, Get into your space, See if you have blocks nearby. If you have them, I'd really encourage you to use them to help you get into your body just a little bit more. And when you're ready, We'll get started. I invite you to find a comfortable seated position on your mat. I invite you to lengthen through your spine. Start to roll your shoulders back. And forward. Take a few neck rolls here, Dropping ears side to side. AHHHHH! And I invite you to bring your awareness to your breath. With every inhale, I invite you to acknowledge what it is that's not serving you today. And with every exhale, I invite you to let it go. Wherever you are, Come back to center. Take an inhale, Lift arms up overhead, Bring hands together to touch. Exhale, Bring hands to heart center. And out. And exhale. One more inhale. And exhale. I invite you while you're here. To repeat to yourself. This affirmation. I am grateful for this moment. I am grateful for this moment. I invite you throughout this small practice to come back often to this affirmation. When you're ready, I invite you to find a child's pose or a mat. Bring your knees towards the edges of your mat, Toes together to touch. Sink your hips back. And away toward your heels, Reaching fingertips forward, Start to drop your forehead and your chest down to the mat. Take three deep breaths here. Thank you. You On your next inhale, I invite you to come to hands and knees, Wrists underneath your shoulders. Knees underneath your hips. As you inhale, Drop your belly, Lift your gaze. And as you exhale, Round out through your spine, Bring chin to chest. Inhale. Forward march. Exhale, Round it out. One more, Inhale. And exhale. Come back to a neutral spine, Keeping your legs as they are. Start to walk your hands forward, Melting your chest and your forehead down to the mat. You have the option to keep your elbows lifted or lower them down to the mat, Whichever feels best for you. Stay for another two deep breaths. On your next exhale, Roll forward onto your belly. Bring your palms flat to the floor in front of you, Elbows underneath your shoulders, Press into your shoelaces. As you inhale, Lift up through your chest. On your next exhale, Release down to the mat. Reach your right arm up beside you and into your left knee. And as far as you'd like to go, Start to roll onto your right side. Wrapping that left foot over your right leg, Either touching your toes down behind you or bringing your foot flat to the floor. Whatever is accessible to you right now. I am grateful for this moment. On your next exhale, Come back to center. Find this on the second side, Reaching left arm up to the side this time, Bending into the right knee. Start to wrap that foot over the other leg. And stay for three deep breaths. On that last exhale, Come back to centre, Shake out your hips side to side. And when you're ready, Push back up to your tabletop position. Curl your toes under, Lift your hips up and back. Find a nice deep bend in your knees. Press your chest toward your heels. Press firmly into your fingertips and knuckles to support you here. Option to stay like this or you can start to walk your dog, Bending into one knee, Straightening the other leg. Remember to breathe here. On your next inhale, Lift your right leg up and back, Keeping that leg straight and square. As you exhale, Bring knee to nose. And step that foot to the outside of both hands for your lizard lunge. Option to stay here with the back knee lifted or you can lower it down. If you'd like to go deeper, You can also come down to your elbows. And allow your foot to roll over onto its side to open up your hip just a little more. Stay for one more breath in. And as you exhale, Release, Come back up onto your hands. If you'd like to use blocks for support here, You can as well. And I invite you to lift up your back knee or keep it lowered. Press into your left hand. Reach right fingertips up overhead. Very easy twist. On your next exhale, Release. And however you'd like to make it back to your downward facing dog, I invite you to do so. Take a moment to walk it out. And on your next inhale, Lift left leg up and back this time. Exhale, Knee to nose, Step that foot through. To the outside of both hands. And whatever you did on the first side, I invite you to find on the second side, That was bringing your knee down and coming down to your elbows. I invite you to take this time to come inward. Notice the thoughts going through your head. Notice if you find judgment there. With every inhale, Acknowledge that it's there. And with every exhale, Let it go. Stay for a breath in. And as you exhale, Walk your hands back if you were down on your elbows. Plant your right hand into the mat, Reach left fingertips to the sky. Take an inhale. And exhale, Release, Step it back. Take a cleansing breath here. Inhale deeply through your nose. Exhale to sigh out your mouth. On your next inhale, I invite you to make your way to the top of your mat, However you'd like to get there. Find a nice deep bend in your knees. And once again, If you have blocks, I invite you to use them to support you here in your forward fold. It doesn't matter how flexible you are. Taking the inhale to lift up halfway. Exhale, Release. Inhale, Press into your heels, Lift all the way up to standing. Exhale, Hands at heart center. Check in with your breath. Check in with your intention. I am grateful for this moment. I invite you to find a wide stance here on your mat. Bringing feet parallel to the shoulder edges of your mat. Bring hands to hips. Take an inhale to lengthen through your spine. And as you exhale, Hinge at your hips. Fold forward into your wide-legged forward fold. And I invite you while you're here to either bring your hands down to the mat or to your blocks. Or you can reach back behind you, Interlace your fingers and reach your palms your hands away from your back. If that just doesn't feel good for you right now, You can also hold onto your elbows. And sway softly side to side. You On your next exhale, Release your fingertips down to the mat. Take an inhale to lift up halfway. Exhale, Release. Bring hands to hips, Take an inhale, Hinge at the hips. Come to standing. Start to heel toe your feet. About hip width apart. Taking the inhale, Reach arms up. Exhale as you bring hands together to touch. Start to sink down into Malasana, Your yogi squat. Doesn't matter how far you go here. You can keep your heels lowered or lifted. Whatever feels best for you. Stay for two more deep breaths. And on that last exhale. Make your way to a seated position on your mat. Bring your feet out in front of you a little wider than hip width. Bring your hands behind you for support. Start to drop your knees side to side. This little windshield wiper motion. Take this moment to thank yourself for showing up. Giving yourself some love. When you're ready, Come back to center. Bring your hands behind you, Fingertips pointing toward you, Keeping your legs as they are. You have the option to either open up through your chest and look towards the ceiling. If you'd like to go even deeper, You can lift your hips up into your reverse tabletop. Wherever you are, Stay for one more deep breath. And exhale, Release. I invite you to find a comfortable seat on your mat. If you have a block or a bolster, Even a pillow or blanket, I invite you to use that to bolster you up, Give you a little bit of space so you can breathe. I invite you to close your eyes or lower your gaze. Bring your full attention to your breath. And I invite you over the next few moments to make a list of gratitude. Maybe it could be simply the fact that you woke up this morning. How you've been able to move. I have something to eat today. Allow yourself to bask in that feeling of gratitude. I invite you to meet me with hands at heart center. Thank you so much for sharing this practice with me today. Remember that I love you, God loves you. And don't forget to smile today. See you in the next one.