Post-Workout Yoga Flow

Enjoy this post-workout yoga session designed to recover the body with movement and breath. This class is 20 minutes long and will release both the upper and lower body. The more we demand from the body the more recovery we need. This class is accessible for all levels of yoga experience. Grab your mat and follow along!

Transcript

Hi everyone,

Welcome back.

This is a 20 minute movement session,

Perfect for post-workout,

Winding down before bed,

Or just moving around if you've been sitting for a while.

It should feel really nice on the spine and the hips.

You won't need any equipment.

If you have some yoga blocks,

You might find it helpful in a couple of the lunges,

But definitely not necessary.

So get yourself all set up,

Roll out that mat,

Get comfy,

And just pause this audio until you are ready to begin.

Okay,

So let's arrive on the mat together in Shavasana.

Close down the eyes,

Take up space with the legs and the arms,

Open up the chest by slightly tucking the shoulder blades together,

And let's come into the breath.

So find an inhale through the nose,

The inhale fills the lungs,

Lifts the belly,

And then exhale through the mouth,

Letting go of the big sigh.

Another round,

Inhale through the nose,

And let go of that big sigh.

Inhale through the nose,

Fill up,

Find that nourishing breath that feels so so good,

And then let go.

Now try to direct that breath to flow in and out through the nostrils,

Taking it to the same depth,

Still allowing that large movement of the diaphragm to expand through the tissues of the abdomen,

So you can really see and feel that breath through the torso.

And let's start to rotate through the wrists,

Through the ankles,

Wiggle the fingers and the toes,

And take a long stretch towards the wall behind you,

Reaching forward through the toes,

Long through the fingers,

Holding this,

Let's find an inhale through the nose,

Staying here for that exhale,

Enjoy another breath,

And hug the knees into the chest on that exhale,

Wrapping the arms over the shins or the thighs,

Let's find a gentle rock side to side,

And then let's cross the ankles and rock forward and back up the length of the spine,

Massage the spine,

Do that a few extra times,

Just working into this present moment instead of rushing into the next seat,

Let's enjoy this massage of the vertebrae,

And when you're ready,

Sit with the ankles crossed,

Right shin in front of the left shin,

Walk the sit bones apart,

So that you're creating more surface area in this foundation.

So here,

The seat is challenging to sit up straight,

That's where you'd prop yourself up onto a block or a pillow,

It helps a lot,

And we'll be here for a little while,

So feel free to pause and set up your seat.

Finding an inhale,

Let's stretch the arms up,

Reaching towards the ceiling,

Interlace fingers and press the palms up,

Finding the breath into the belly,

Exhale to press the palms out in front of you,

Tuck the chin,

Rounding the spine,

Big inhale,

Lift the arms up,

Exhale,

Palms press out in front,

Inhale reaching the arms up,

And this time as the arms come down,

Separate the hands,

Placing them way out on the floor in front of you,

Ranging at the hips,

Folding over the shins,

Moving with your natural range of motion,

Taking it to a depth that feels okay.

And just rock side to side here,

Swaying into the hips,

Feeling that through outer hips,

In the lower back,

In the IT bands,

Shake out the neck.

With the arms out in front of you,

Walk them towards the front right corner of the room,

Feeling this a lot through the left outer hip.

And let's roll up tall,

Stretch the arms overhead,

And twist the torso towards the right,

Bring the left hand onto the right knee or thigh,

And the right hand on the floor behind you.

Really tall,

Pressing actively into the sit bone,

Inhale to extend the spine up to the ceiling,

And exhale to rotate through the chest.

Hold this twist,

If you want some movement,

Each inhale unravel chest and face towards the front of the room,

And exhale bring yourself into that twist,

Flowing with the breath,

Inhale to turn forward,

Exhale to spin.

Let's bring the arms up,

Hands to heart.

Switch the cross of the shins,

Now the left shin is in front of the right,

Or opposite of what you had before,

Reestablish your foundation through the sit bones.

Stretch the arms up,

Inhale,

Exhale interlace palms press out in front,

Round through the spine and neck,

Inhale to lift the arms up high,

Exhale palms out in front,

Last one we lift up,

Enhance plant on the floor out in front of you,

Finding that hinge forward over your legs,

Breathe into the belly.

Walk the hands towards the left side of the room here in this hinged position,

Just exaggerating into the right side body,

Right outer head.

Lift palms for a couple breaths,

Long strong arms.

Let's sit up tall,

Stretch the arms up,

Twist to the left this time,

Right hand is on the left knee or thigh,

Left hand is behind you,

Rotating counterclockwise.

If you'd like to flow,

Inhale to spin forward,

And exhale to twist.

Inhale to lift the arms overhead,

Exhale hands through heart center.

Let's close the eyes,

Inhale all the way up the spine to the crown of the head,

And exhale to drop heavy through your roots,

Through the tailbone.

Let's come over the legs,

Finding tabletop on hands and knees.

A few rounds of cat cow breath,

Inhale to lift the tailbone when you're ready,

Heart rises,

Spine arches,

And exhale to round.

Keep that flow going,

Dropping the shoulders from the ears,

Expressing the chest proud,

And really hollowing out through the chest,

Lifting to space out the joints of the spine.

Find one more cycle,

Tuck the toes,

Lift to down dog.

In your down dog,

Spread the fingers wide apart,

Bend the knees,

Lift the tailbone high.

The hamstrings are tight,

Especially after a workout.

Let those knees bend,

Expressing this through a long flat back.

In this down dog,

Bend the right knee deeply,

Extending the left heel flat towards the floor,

And lift your right toes and hook those toes onto the back of your left Achilles tendon,

Just adding some drag into that calf muscle,

Into those tissues of the hamstrings behind the knee,

Through the ankles,

Dropping those toes against the back of the left heel.

And then we'll do that on the other side,

Bending the left knee,

Right heel drops close to the floor,

Adjust to the shoulders to make that happen,

And option to hover the left toes and hook them onto the back of the right foot,

The heel,

The Achilles tendon,

Wherever works to create some drag,

Add some load onto that foot.

Letting that go,

Bend the knees,

Walk to the front of the mat,

And find a forward fold.

We're going to be passive for now,

Bending both knees,

Feet are as wide as the hips,

Shake out the neck,

And let's grab onto opposite elbows and forearms,

Just sway side to side.

Get a good sway going.

So for this next one,

I need you to keep your knees bent,

Keep that sway side to side,

Holding onto the forearms,

So that your arms are in this box shape.

Now sway the forearms over to the right wall,

And start to stand up,

Creating a big circle movement.

Bring the forearms overhead,

And start to fold back down,

Forearms are moving down and to the left,

So we're creating this circle movement,

Feeling it a lot through the side body.

Let's try it again,

Inhale,

Arms sweep over to the right,

Forearms overhead,

You're really tall,

And then you bend the knees and you fold again.

Keep that going,

Inhale to sweep up,

Exhale to bring it down.

Let's go the other way,

Just pause here for a moment,

Dangle it out,

And now to the left,

Inhale to sweep the forearms up,

Standing tall overhead,

Let that fall down to the right.

Inhale to lift,

Exhale,

Bring it down,

Moving at your own pace one more time.

In that forward fold,

Let yourself dangle,

Come into a half lift,

If you need to stay here,

If that created any dizziness,

Just stay for a while.

Let's inhale,

Hands to shins or thighs,

Heart slides forward,

Flat back,

Let's hold,

Finding another breath in,

And exhale,

Fold.

Make your forward fold active for a moment,

Pressing into the feet,

Reaching into the arms and rolling your sit bones up the wall behind you,

Like you're trying to tilt your pelvis forward,

You're trying to hinge through the hips a lot.

Keep it active,

One more breath.

Let's find a half lift,

Inhale,

And let's plant the palms,

Step the right foot back,

Let right knee onto the floor,

Hands on the mat or on the right thigh if that's better,

Looking into this hip,

Inhale to shift higher out of the lunge,

And exhale to fall deeper into that low lunge.

A couple more times,

Inhale to rise,

Exhale to sink in.

Hands on the floor or block,

Start to hinge your hips back,

Dragging them towards the back wall until the left leg straightens out,

Coming into a half split,

Ardha Hanumanasana,

Half monkey split,

Folding over that long leg,

Toes are up.

Inhale to lift the heart here,

Flat back,

And exhale,

Really fold down into the hamstrings.

Another half lift,

Inhale.

Come back in for one more breath,

Maintain that fold.

Reviews

Enjoyed it, thank you :)

Hello beautiful 🌺🌷🌺🌷🌺Thank you so much for the wonderful movements 🌺🦋I’m feeling sweet and sunny enjoying my body and mind🗺️have a blessed day 🕉️Namaste

Oh my gosh I so loved this 🙏🏻🧘‍♀️😊
Namaste.