End of the Day Gentle Vinyasa Flow

This relaxing end-of-the-day Vinyasa class is designed to help you unwind, release tension, and reconnect with your body through gentle movement and breath. The practice begins with grounding exercises and calming pranayama to settle the nervous system and transition out of the busyness of the day. Expect a slow and fluid sequence with nourishing stretches for the hips, shoulders, spine, and legs, helping to soften accumulated stress and restore balance. Suitable for all levels, this class invites you to move mindfully at your own pace. No special props are required, though yoga blocks can be helpful for additional support and comfort.

Transcript

Namaste. Welcome to this class. We start in Sukhasana with our legs crossed. Make sure to find a comfortable position and take some time to arrive on your mat. Make sure your spine is lengthened, Your shoulders relaxed. You can turn your palms facing up to attract new energy at the end of the day. And very gently start shifting your attention towards your breath. Observe how your breath is doing today. Observe the inhalation and exhalation. Make sure you're breathing through your nose. And very gently start lengthening your inhalation to three or four counts and your exhalation to three or four counts. Create your own rhythm to guide you through this practice. And observe how the oxygen is bringing new energy, New prana in your body. Observe how the breath is creating space within you, Within the body and the mind. Now gently tuck your chin down to the chest and start rotating your neck. Slowly following the rhythm of your breath, Make big circles, Warming up the upper spine. Come back to the center and then change direction, Big circles on the other side. Make sure your spine is straight, Your shoulders are relaxed. Keep your chin tucked to the chest, Interlace your fingers and gently press with your hands down your head. Allowing your neck to lengthen. Keep your arms soft. The gravity is allowing your neck to stretch. Inhale here, Exhale, Release. Bring your hands down to your knee. Inhale, Extend your spine and arms, Look up. Exhale, Release, Chin to the chest. Inhale to extend, Find space in between your vertebrae. Exhale, Release, Chin to the chest. Inhale, Extend your left arm up towards the sky. Exhale, Try to reach your right ear. Inhale to the center and exhale, Extend towards the left side. Give a nice stretch to your neck and keep breathing following your own rhythm. Inhale and exhale, Release. Inhale, Right arm up, Exhale, Try to reach your left ear. Inhale to the center, Exhale, Extend towards the right side. And breathe here. Keep your shoulders relaxed, Your hand is soft and heavy, The gravity is pushing your neck towards the side. Inhale, Exhale, Gently release, Come back to the center. Inhale one more time, Reach all the way up. Exhale, Bring your left arm or elbow down and lengthen your side body. You can look up or down. Come back to the center. Inhale, Reach all the way up, Look up. Exhale, Down towards the right side. You can keep your right arm extended or come on your elbow, Just find your own option. And once again, Look up or down depending on you. Then gently come back to the center. Inhale, Reach all the way up. Exhale, Find a twist towards the left side and look back. Your arm is pressing on your knee, Finding space. Every time you inhale, Extend. And when you exhale, Come back to the center. Inhale, Extend all the way up. Exhale, Twist towards the right side. Look back. Your hand is pressing on your right knee. Lengthen your spine, Don't collapse. And breathe. When you exhale, Come back to the center and enter into your tabletop position. Align your hands to the shoulders, Knee to the hips. And when you inhale, Push your belly down. Look up, Cow pose. Exhale, Arch your spine. Look towards your belly. Cat. Inhale, Lie away, One vertebra at a time. Look up, Cow. Exhale, Arch your spine. Cat. Inhale, Cow. Look up, Push your belly a bit more down. Exhale, Arch a bit more. And now, When you inhale, Come into your cow pose. And maybe try to come on top of your fingertips, Engaging your core. Try to extend your arms, Don't collapse. And when you exhale, Arch your spine, Entering your cat. Stay here. Exhale, Release. And walk forward with your hands coming into your puppy pose, Opening your heart center, Pushing your chest towards the mat. Make sure your hips are aligned with your knees. Breathe here. Open your shoulders. Open your fingers wide. Connect with the ground, With the earth. When you exhale, Try to relax your chest. Go a bit down. And then gently come back into your tabletop position. Inhale, Left arm up. Open your chest, Look up. Exhale, Thread the needle, Find your twist. Palm facing up. And maybe reach forward with the right arm. Giving a nice stretch to our upper body. Breathe here. And gently come all the way up with your left arm. Exhale, Back to tabletop position. Engage your core here. Inhale, Extend the right arm up. Look up, Open your shoulders. Exhale, Thread the needle, Palm facing up. Find your twist. And maybe extend your left arm forward. Engage your fingers. Open your chest, Your shoulders. And breathe here. Inhale, Exhale. Extend the right arm up towards the sky. And come back to tabletop position. Now tuck your toes. Inhale, Exhale. Lift your knees up. Try to stay as close as possible to the mat. Engage your core here. Find the activation. Body is strong. And when you exhale, Enter your first downward facing dog. You can keep your knees slightly bent. Find your alignment. Open your chest. Beautiful. Breathe here. Find your stability in your downward facing dog. Your resting pose. You can inhale through the nose. Exhale out throughout your mouth. Letting go. Now bend your left knee. Extend your right leg. And then change. Bend the right knee. Extend the left leg. Warming up our hamstrings. Inhale, Exhale. Extend both knees if you can. Push your heels down towards the mat. Open your chest a bit more. Reconnect with your breath if you have lost it. Now shift your gaze forward and step in your uttanasana. Release your neck, Your spine. You can bend your knees here, Of course. Now place your right hand in the middle of your feet. Bend your right knee and find a twist towards the left side. Look up. Extend your arm. If you want to go a bit deeper, You can try to grab your right thigh with your left hand. Breathe here. Inhale, Extend up. Exhale, Come back to the centre. Bring your left hand to the centre. Inhale, Reach up with the right arm. Look up if you can. You can stay here, Option one. Or you can try to grab your left thigh, Going a bit deeper in your twist. Breathe here. Inhale, Extend. Exhale, Come back to the centre. Uttanasana. Inhale, Ardha Uttanasana. Exhale, Uttanasana. Inhale, Ardha Uttanasana. Extend. Exhale, Release. Uttanasana. One more time. Inhale, Ardha Uttanasana. And this time, Open your arms towards the side, Palms facing down. Lengthen your spine. Engage your core here. Inhale, Exhale. Bend your right knee. Find a twist. Inhale, Exhale. Come back to the centre. And then find a twist towards the right side. Come back to the centre. Inhale, Exhale. Enter into your chair pose. Utkatasana. Engage your core and glutes. Tuck your belly in. Breathe here. Ground yourself with your foot. Open your shoulders. Inhale, Exhale. Uttanasana. Inhale, Ardha Uttanasana. Exhale, Uttanasana. And step back into your plank. Activate your core. Inhale here. Exhale, Chaturanga with your own options. You can bring your knees down to the mat. Inhale, Upward Facing Dog. Make sure not to collapse with your shoulder. Exhale, Downward Facing Dog. Find your alignment once again. Inhale through the nose. Exhale out through the mouth. Then come back into your plank. Inhale, Exhale. Chaturanga one more time. Inhale, Upward Facing Dog. Shoulders are strong. Open your chest. Exhale, Downward Facing Dog. Beautiful. Breathe here. Reconnect with your breath. Shift your gaze forward and step into your Uttanasana. Now interlace your fingers. And try to really open your chest. Try to bring your heart center closer to your legs. Completely release your neck. Your head is heavy. You can of course bend your knees. And gently release. Bend your knees a bit more. And unroll your spine one vertebra at a time. Coming into Tadasana Mountain Pose at the beginning of the mat. Now open your feet as wide as your hips. Inhale, Reaching all the way up. Exhale, Release. Tuck your chin down. Inhale, Extend. Exhale, Release. One more time. Inhale, Extend. Exhale, Release. Breathe out throughout your mouth. Now bring your hands in prayer pose. Or maybe bring one hand on top of your chest, One hand on top of your belly. And just listen to your breath here for some seconds. You can close your eyes. Reconnect with your breath. Inhale, Extend. One more time. Reach all the way up. And try to grab your wrist with your left hand. Exhale, Extend towards the left side. Make sure your hips are centered. Inhale, Exhale. Come back to the center. Inhale, Extend up. Exhale, Grab your left wrist and extend towards the right side. Inhale, Exhale. Gently come back to the center and release your arms. Inhale, Extend all the way up. Exhale, Samastitihi. Find your balance here. Find your Trishti. Inhale, Engage your left leg up. Exhale, Open it towards the side. And maybe help yourself to find your tree pose with your own option. Make sure your knee is wide open. Relax your shoulders. Engage your core. And breathe here. Feel yourself centered. You can stay here or you can try to extend your arms all the way up. Stay in prayer pose. Inhale, Extend. Your knee forward. Exhale, Release. And repeat on the other side. Find your balance and when you inhale, Bring your knee 90 degrees in front of you. Right knee. Engage your foot. Exhale, Open it towards the side. Open your hips. And then help yourself to find your tree pose option. Open your knee to the side. Find your Trishti. Feel yourself strong and rooted in your tree pose. And maybe extend your arms up. Hands in prayer still. Come back to the center. Inhale, Engage your leg forward. 90 degrees. Exhale, Release down. And you can shake your legs a bit, Maybe. Now come back to the beginning of the mat. Inhale, Reach all the way up. Exhale, Uttanasana. Inhale, Ardha Uttanasana. Exhale, Downward Facing Dog. Inhale here. Exhale, Plank. Inhale in Plank. Exhale, Chaturanga. Inhale, Upward Facing Dog. Exhale, Downward Facing Dog. Our last Vinyasa, Beautiful. Inhale through the nose. Exhale out through the mouth and come into your Child Pose. Extend your arms forward, But keep them soft. You can move your head from one side to the other, Giving a nice massage to your forehead. And then find stillness again. You can stay in your Extended Child Pose, Or you can bring your arms close to your body. Close your eyes. And just allow your body to rest here. To be heavy and soft. Feel the touch of the mat, The ground. Feel yourself supported, Safe, And relaxed after this practice. Allow your breath to be soft and light. And take a moment to be grateful to yourself for dedicating some time of your day to your well-being, To your body and your mind. Thanks for practicing with me. You can stay as long as you wish in your Child Pose, Or maybe you can go into your Shavasana to finish the practice. Thank you and Namaste.