Gentle Yoga To Reset, Rebalance, And Return To Center

This gentle yoga practice combines mindful movement, breathwork, and subtle energy awareness to help you reset, rebalance, and reconnect with your center. Through a blend of grounding postures, conscious breathing, and exploration of the body's subtle energy, you will cultivate greater clarity, stability, and inner harmony.

Open to all, no prior experience needed, this practice supports nervous system regulation, energetic balance, and a deeper connection to your body and breath. Return to it whenever you feel scattered, depleted, or pulled in different directions and need a moment to realign with yourself.

Transcript

Namaste friend, My name is Julia Barclay and I welcome you to this practice where we are going to take some movement, Some breath and some awareness of the subtle energy channels within to bring you back to a place of center and balance. So let's go ahead and lie down. Beautiful and then just Begin by having the soles of your feet on the mat, But as wide as the mat, The knees resting against each other. Take a big breath in. And exhale. Inhale, Reach your arms behind you and just rest your arms on the ground behind you. If that's not comfortable you can bring them out in a T-shape to the side. But I like to have them as far overhead as possible just to give a bit more of a stretch. So exhale and then keep the feet exactly where they are. Inhale and as you exhale with the feet where they are, Drop the knees down to your right. Inhale press through the feet, The knees will come up naturally and then exhale knees over to the left. Press through the feet, The knees rise, Inhale. Exhale, Knees over to the right. Press through the feet, Inhale, Knees lift. And exhale, Knees over to your left. Now, Cheers. Stay here if that's comfortable for you. If you want more of a stretch, Pick up your left ankle and place it on your right thigh. And then allow the knees to drop a little lower to the ground. You might even hold your right wrist with your left hand and reach your right fingertips away from you. And then breathe in through the whole right side of the body. Long, Deep breath. This is the. . . Pingala Nadi, The sun channel, The masculine channel of the body. As you exhale, Draw the belly in and drop the knees a little lower. Reach through the right fingertips as you inhale from the hips to the armpit on the right side. Exhale, Draw the belly in and drop the knees down. One more breath here. Inhale, Breathing through the sun channel. Exhale, Lengthen as you drop the knees. Beautiful. And then just release that left foot back onto the ground. Release the grip on the wrist. Knees come up to centre, Rest them against each other and exhale, Bring the arms alongside the body and just rest here. Take a big breath in. And a big breath out. Bring your awareness into the right side of your body, The sun channel. Notice the right hip, The right side of your waist, The right side of the torso. After that stretch, Can you feel. . . A change, A sensation in the right side of the torso. Compare it with the left side so you can feel the difference. Just after that gentle stretch, You feel a little bit more aliveness through the right side of the body. Just tuning in. Deep breath in through the whole right side. Exhale. Inhale reach your arms overhead, Exhale drop the knees to the right this time. Gonna either just stay like this or for more of a stretch pick up your right ankle, Place it on top of your left thigh and drop the knees down. And then to further increase the stretch, Hold your left wrist with your right hand and reach your left fingertips away from you. So let's inhale into the left side of the body and as you exhale, Draw the belly in and drop the knees as you reach the left arm away from you. Breathe from that left hip all the way up to the left armpit. Inhale. Exhale, Draw the belly in, Drop the knees, Breathing into the moon channel. The Iddha Nadi connected to the feminine side of the body. Deep breath. And the feminine energy within you. Exhale. Noticing if this side feels different, Deep breath in. Exhale. And then release that right foot onto the ground, Release the left wrist, Inhale, Knees come back up to centre, Rest the knees against each other, Arms down alongside the body, Exhale. Deep breath in. Big breath out. Let your awareness rest into the left hip, The left waist and the left side of your torso. And just be curious about the sensation that's happening there now after that stretch. Compare the left side with the right side so you can actually feel the change, Feel the difference. Deep breath in and out, Just noticing the whole left side of your body. The tingling, The sensation, The aliveness. Tuning into the subtle energy currents within you. Big breath in. Big breath out. Bring one hand to the lower belly and one hand to your chest. Exhale. Inhale into the hands, Breathing into the belly. The ribs and the chest. Exhale, Feel the hands lower, The chest soften, The belly soften. Breathe through your nose slowly and deeply into the belly, The ribs and the chest. Pause at the top of your inhale. Exhale slowly. Pause at the bottom. A few times, Breathing up through the midline of your body, Inhale for 4, 3, 2, 1, Pause. Exhale down through the midline. 4, 3, 2, 1 and pause. This central channel is Shashumna Nadi. Inhale through the midline. Pausing at the top. And exhale, Emptying, Letting go. Inhale, Bring both hands to the heart space. Bringing all your energy to the centre of the heart. And exhale, Just rest into the heart where the hands are. Gentle inner smile, Breathing into your heart space. And exhale, Softening into the centre. Beautiful, Just setting the intention for your practice to come back to balance, To come back to your center. To balance the masculine and feminine energies in the body, The sun and the moon. Beautiful. And then bring the palms of the hands together. Thumbs touch the third eye. We'll take one. Om. Two. Open the practice. Exhale. And inhale for the sound of om. Beautiful. Reach the arms and the feet away from each other. Big breath in. Exhale, Bring the knees into the chest, Hug the knees, Lift the head towards your knees. Just lengthening the spine, Deep breath in. Exhale, Release the head down. Bring the hands to the backs of your thighs and rock back. Backwards and forwards a couple of times just energising this pathway of that central channel Shashumna Nadi that runs in front of the spine and it's the pathway for Kundalini energy to rise. Beautiful. And then come all the way forward, Maybe cross the shins so that you can come over onto your hands and your knees. And then let's just come on to hands and knees and exhale round the spine, Chin to chest. Inhale, Lift the chin, Roll the shoulders back, Opening the heart, And exhale, Rounding. Breathe through the nose slowly as you inhale and look up. As you exhale and round. Maybe close the eyes and start to tune into that central pathway of energy from the base of your spine to the crown of your head. As you move. And imagine it's like a river of light. And you want to feel that river flowing. So moving away, It's even softer and more flowing with your breath. So you get a fluid sense of this central channel of energy. This is a pathway that this energy of kundalini awakens, Bringing bliss, Intelligence. Enlightenment. Beautiful. And then come back to center. Pause, Take a breath in. And then we're going to just keep the left knee where it is, But take the left toes off the mat. And then reach back with your right foot. Stand firmly on your right foot. The right leg is straight. Inhale, Lift the right arm up and exhale, Reach that arm overhead. Beautiful. And then just breathe again through the right side of your body. Breathing through the sun channel, Inhale. Exhale. One more with a smile. Release the hand down onto the ground and bring both knees onto the ground. Wide toes touch. Exhale, Hips come back to the heels. Finding a child's pose or any version that works for you. Take a long deep breath in. And out. As you breathe here, Bring your awareness into the right side of your body and just feel after that stretch, Feel the difference between the right side and the left side. Maybe you feel a little more aliveness through that right side, Through the sun channel, Pingala nadi. Inhale, Look up. Come up onto your hands and your knees and exhale around the spine. Inhale, Look up. Exhale back to neutral. We'll take the other side. So you're going to bring your right toes off of the mat and extend back with that left foot as you balance on your right hand, Right knee. Left foot presses firmly into the ground. Reach up with your left arm and then exhale, Left arm alongside the left ear. Press through the outer edge of your left foot. Reach through the left fingertips. Long, Deep breath through the moon channel, The feminine channel of the body on the left side. Beautiful, Deep breath in. Deep breath out. One more. Can you see the channel from the whole left side of the body? So you breathe into it. Exhale and just bringing that left hand down. Knees wide, Toes touched. Exhale, Child's Pose. Deep, Slow breath in through the nose, Out through the nose. As you breathe here, Bring your awareness into the left side of your body. Sense and feel the sensation. After that stretch. Beautiful awareness filling the whole left side of the body. And move through the midline of the body to the right side of the body once again. Just feel the right side of your body. Breathe into it. And then come back to centre, The midline between the left and the right sides. Feel that central channel, Breathe into that. Feel your energy coming back into centre as you breathe in to the midline of the body. So nice. Inhale, Lift the head, Come up onto hands and knees, Tuck your toes under and exhale, Lift the hips. For downward dog, Drop your left heel, Bend your right knee, Long deep breath in. And then drop the right heel, Bend the left knee, Breathe into the back of your right leg, Deep breath. And then let's just walk the legs out a little, Just bending side to side, Maybe dropping the hips. Just easing into this downward dog and then come back to center. Really lift the hips up away from your hands. As you exhale, Draw the navel into the spine. Long, Deep breath through the midline of the body, Lengthening that central channel. Beautiful, One more slow deep breath in through the nose, Out through the nose. And then inhale, Look forward, Walk your feet to your hands. Hands on the shins, Inhale, Look up. And exhale, Bend the knees and just fold forward, Ragdoll style, So the belly comes toward the thighs, Hands to the opposite elbow, And just nod the head, Swing the arms a little backwards and forwards. And side to side. Exhale, Deep breath in together. A little sound out as you exhale with ah-ha. Beautiful, One more breath here. And exhale, Sounding out with ah. Release the hands down. And then soften the knees. Chin to the chest and slowly roll the spine up one vertebra at a time. Chin comes up last. Inhale, Reach the arms up. And then interlace your fingers, Point the index finger up to the sky and exhale, Lean over to your right. So stay where you are, I'm just going to face you. And leaning over to your right. Long, Deep breath in. Long, Deep breath out. So you're breathing through the moon channel, The ida nadi, The feminine channel. Deep breath. Beautiful, One more breath in and out. Inhale, Come up, And exhale, Lean over to your left. Long deep breath in. Long deep breath out, Breathing consciously through the sun channel. The right side of the body. Pingala Nadi. Long deep breaths in. Inhale, Come all the way up and exhale, Bring the hands down to the heart space, Continuing to stay at the front of your mat. Inhale, Reach the arms up and exhale, Folding forward. Going to step back with that right foot, Bend the left knee and drop the right knee down onto the ground. Dropping the hips forward, Inhale, Gently look up. And exhale, Head down. Looks down, Just bending over that left leg, Hips back and just move softly backwards and forwards. Feeling into your hips and your lower back. One more time, Inhale, Look up. And then exhale. Let's lift the left toes, Walk your hands back so they're closer, They're more in line with your left knee and then drop your head over your left knee. Just breathing into the back of your left leg, Long deep breath in. Long deep breath out, Drop the head. Breathe through the nose slowly and smoothly, Inhale. I'm just awakening the channel through the left leg, Breathing in and out. Nice and then bringing the hands back in line with your left foot tuck your right toes under exhale step back into a plank Drop the knees, Hips slightly back as you bend the elbows in alongside you and then come onto your chest and your chin, Onto your belly. Inhale, Lift for Cobra. Nice. Exhale, Tuck the toes under. Lift the hips. Long deep breath in. And long, Deep breath out. You're going to look forward and bring your right foot between the hands and drop that left knee down on the ground. Inhale, Look up and exhale, Hips back and drop the head down and just move backwards and forwards a few times, Softening through the hips like this. Just feeling into your body in whatever way it's good for you to move right now. Just gently, With kindness, Inhale, Look up. Exhale. We'll walk the hands back so they're in line with your right knee. Lift your right toes and drop your head over your right knee. Long deep breath into the stretch in the back of your right leg. Exhale. Slow smooth breath through the nose. Soften the grip in the face, The jaw. Just breathing with. The channels in the right leg Nice. Let's walk the hands back so they're in line now with your right foot. Tuck your back toes under, Lift the back knee and step back into downward dog. Long deep breath in here. And then exhale coming down onto the knees and the hands. So we're going to, Once again, Take the same movement we took at the beginning. Exhale, Rounding. The chin to the chest, Inhale, Lifting the chin, Looking up. This time we're going to breathe through the nose rapidly and move a little bit more rapidly. Just take it in a way that you can manage. This pose is going to clear a lot of stagnant energy through that Sushumna Nadi. Just follow me as you get this. Continue short, Sharp, Inhale as you look up, Exhale as you round. Keep going, Being careful of the neck and the spine but allowing your body to move a little faster if it's okay for it. This really is a powerful movement for clearing stuck energy in the chakras all the way along that central channel, Sushumna Nadi, So that that Kundalini energy, That awakening energy can flow. Beautiful. Just a few more. Exhale then inhale the cup, Lift the chin, Breathe in a bit more and then take child's pose so exhale slowly coming back into child's pose and then as you come down hold the breath out for a few moments, Just as long as you comfortably can. And then when you need to inhale, Inhale consciously, Deeply, Slowly into the belly, The lower back, Mid back, Upper back. Pause and hold that breath at the top. Exhale completely, Releasing, Clearing all stagnant energy. Slow deep breath in. Slow deep breath out. Beautiful, And again, Full breath. Just feeling all of the tingling, The aliveness through the whole body. Inhale, Walk the hands back towards you. And then exhale and we're just going to extend the legs out straight. So I will face you just to make it a little easier to see what we're doing. So we'll begin by bringing that right foot and placing it on the outside of your left thigh and then hugging the right knee in towards you. Inhale, Lift up really nice and tall and exhale, Draw the belly in and drop the shoulders down the back. Keep this left foot flexed. Inhale, Reach the right arm up and exhale, Right fingertips behind you as you hug the right knee in. And you're gonna twist. Inhale lift up taller. Exhale, Draw the belly in and look over your right shoulder. Ringing out that central channel of any congestion. Inhale, Lift up. Exhale, Look behind you. And then inhale, Head to centre and exhale, Twist over to your left. Bring your right foot to the inside of your left thigh. And take a long, Deep breath in. And a long deep breath out. So we're going to take a sequence where we breathe through the left nostril. And clear the energy through the whole left channel and then take a forward fold. So let me demonstrate first. I'm gonna plug my right nostril with my right thumb and inhale, Lift my left arm up. And as I exhale through the left nostril, I bring my left elbow down to my waist. And then as I inhale through the left nostril, I lift my left arm up. I keep the right nostril blocked the whole time. So let's begin. Bring your right thumb to your right nostril. Inhale, Lift that left arm up. And exhale through the left nostril bring the arm down. Beautiful, So keep just breathing in and out through the left nostril, The right nostril is plugged by your thumb. Inhale arm goes up, Exhale arm comes down. And if your nostril is blocked Just do your best, You might need to open the right nostril a little bit. But keep the mouth closed. 5, 4, 3, 2, 1 inhale and exhale empty, Empty, Empty. Release the right thumb. Inhale, Reach both arms up. Breathe through both nostrils. And then exhale, Fold forward over your left leg. Bring the hands either side of your left leg. And then exhale, Just drop the head any amount that you can. There's nowhere for you to get to. You might be up really high, But wherever you are, Breathe evenly through both nostrils deeply. And exhale completely. Just keep dropping your head lower and lower, Breathing in through both nostrils. Exhale, Draw the belly in and drop the head. Slow deep breaths. Just feeling through the whole left side of the body, The back of the legs. Through the left nostril, Just noticing this whole left channel as you breathe here. Slow deep breath. Let the head go. The arms relax. Beautiful, Inhale, Lift the head, Walk the hands back towards you and just lie down onto your back. Exhale. Deep breath in. Deep breath out. And let your awareness fill the whole left side of your body. Just notice. The sensation in the left foot, The left leg. The left waist and torso, The arm, The neck and the head. Notice any aliveness, Any flow, Any energy or vibration in the left side of the body. Compare it to the right side so you can feel the difference. So you're clearing and awakening these. Important energy channels within you, Deep breath in. Starting to tune into them. It will become easier the more you do this. To feel and to sense. Deep breath in, Deep breath out. Beautiful, Just circle your ankles one way and then the other. Circle your wrists both directions and your ankles and bring the knees into the chest. Lift the head up towards the knees and exhale drop the head down. Bring the hands to the backs of your thighs and rock up and we'll take the other side. So extending both legs out in front of you. Bring your left foot and place it outside of your right thigh on the ground, Like you're trying to stand on that left foot. And hug the left knee in towards you. Inhale, Lift up nice and tall. And as you exhale, Relax your shoulders down your back. Draw your belly in. Inhale, Lift this left arm up. And exhale, Fingertips behind you, Hugging your left knee in. Look over your left shoulder. Root down through your left foot. Inhale, Lift up tall. Exhale, Look over your left shoulder. Inhale, Lift up taller. Exhale, Look behind you. One more with a smile. Inhale, The head comes forward. Exhale, Turning to your right. And then bring your left foot to the inside of your right thigh. Nice. So we're going to do clearing on the right side. You'll use your left thumb to block your left nostril and we'll inhale, Reach this right arm up. Breathing through the right side nostril and exhale out through the right nostril. The elbow comes down, Make a fist around your right thumb. Begin as you're ready. Keep going. Clearing the sun channel, The masculine channel of the body. Breathing in and out through that right nostril. The left nostril stays plugged. Five. 4. Three. Two, One, Inhale lift up. And exhale down. Beautiful. Inhale through both nostrils, Reach up. And then exhale, Just twisting slightly over that right leg. Bring the hands either side of your right leg. And draw the belly in and just wherever you come to in this forward fold, Drop the head. There's nowhere to get to, Just let the head go. Keep drawing the belly in and up. Which allows you to get a little bit more length through the spine and the head to drop a little lower. Beautiful. Keep that right foot flexed and breathe through both nostrils in and out, Directing the breath into the right side of the body, The right channel through the back of the legs. Slow deep breaths. You might notice a little bit more openness through your right nostril. Maybe even a capacity to Just move a bit more freely into this forward fold than you normally could. Slow deep breaths. Drop the head as you exhale. One more breath here. Inhale, Lift the head, Walk the hands back towards you and let's lie down onto the back. And let everything rest. Long, Deep breath in. Long, Deep breath out. Bring your awareness into your right foot, To your right leg, And just notice the sensation through the right foot and the right leg. Any tingling, Aliveness, Openness, Flow. Up through the right hip, The right side of the waist, Right shoulder, Neck and head, Right arm, And just let your awareness fill the whole right side of your body. Deep breath in. And out. Comparing the right side with the left side so you can feel the difference. Beautiful, Another deep breath in and out. Move your awareness through the midline of your body to the left side of your body and once again just fill the whole left side of your body with your awareness. Sensing the whole left side of the body. And then bring your awareness back into the midline of the body, Sushumna Nadi, Central channel. And just feel your energy landing in your midline. From the base of the spine to the crown of the head. Feel all of your energy coming back into your center. Deep breath in. Deep breath out. And let your bones get heavier. Your body resting into the earth. And your awareness resting into your centre. Grounded, Balanced. Align. Just letting go. Feel the jaw relax, Tongue relax. Forehead, Relax. Softening the soles of your feet. And softening the palms of the hands. And the belly. This whole body is soft and relaxed. Letting go. As you breathe in, Just breathing in a sense of peace. Inner balance, Well-being into your belly. All of your organs. Exhale. Feeling the earth beneath you. Again, Deeper breath in, Breathing in peace and harmony. Every cell of your body. And exhale, Just noticing the support, The grounding energy of the earth beneath you. Grounded, Supported, Balanced. And then gently let the head turn to one side. The other side, Wiggle the fingers and the toes. Inhale, Take a big stretch. We're just gonna roll over onto one side, Maybe onto the right side, And just resting your head on your right arm. Notice how you feel. Pausing here, Exhale. Gentle breath in and out. Inhale, Slowly come up to sitting. Finding an easy seated position. Hands resting either in Gyan Mudra, Thumb touching index finger or just on the knees. Let's feel a nice lift through that central channel, Crown of the head lifting up, Heart rising. So you inhale, And then exhale, And the shoulders melt down the back. Soften and relax the jaw, The tongue. Whole face. And just breathing into the base of your spine and draw that breath up through the midline as you inhale up to the crown of the head. And soften the face and the jaw as you exhale. Just feel all of your energy balanced. Balance the left and the right, The sun and the moon. Masculine and feminine. And just feel yourself resting into your centre. Quiet and steady. Bring the palms of your hands together. Resting them at the heart center. We'll finish with one arm and three shanties, Just sending out this energy, This current of peace that you have tapped into, Sending it out to all beings everywhere. Exhale. Inhale for Aum. Shanti. Shanti Shanti Namaste. Thank you so much for joining me and know that you can come back to this anytime you need to reset and recenter. So much love.