Slow Flow Yoga -Finding Home Within

Enjoy this heart-led practice as we cultivate an essence of compassion, kindness, and nurturance within our own bodies. A gentle yet powerful practice to open the heart chakra and access a deep sense of home.

Transcript

Hello,

Welcome to your Slow Flow Yoga class today.

This will be a heart-led practice that will be really focusing on finding your home within.

So I hope you enjoy class today and go ahead and let's find our place on our mat.

So coming to a seated position here.

Just cross-legged,

Something that's nice and comfortable.

Making sure that you have anything that you want comfort-wise within your reach.

So if there's any pillows or blankets or any props or anything that you need for class,

Please make sure that that is close.

This is going to be a gentle practice,

So just making sure that we're feeling really supported and that we have all the things that we need to make us comfortable during our practice.

So let's go ahead and find our way onto our sits bones.

Nice cross-legged position.

And gently let the hands rest on the knees.

The eyes can float closed.

And letting those shoulders drop back and down.

Taking a nice big inhale here in through the nose.

And exhale out through the mouth.

Beautiful.

Breathing here.

Just allowing ourselves to arrive on the mat,

To arrive within our own bodies.

So maybe if you'd like,

You can even place the hands back,

The hands one on top of the other at heart center here.

Again,

The eyes can remain closed.

So just allowing the gentle pressure of the palms on the chest here.

The warmth of the hands.

As we find our center and as we find our way home within here,

We're allowing ourselves to settle into the more subtle sensations of the body.

We may even notice that wavering of the mind kind of going back and forth to our to-do list or different things or attention being pulled in different areas.

Allowing our breath to continually bring us back to our center,

Back to our bodies here as we feel that gentle rise and fall with every breath.

That gentle expansion and contraction of the ribs.

And really just allowing that belly to be soft so that way you can invite in those nice deep breaths.

Beautiful.

Now that we've allowed ourselves to kind of come in for a moment,

Let's try to bring a little bit of movement into the body.

So bringing the hands back down to the knees,

Coming into a seated cat-cow.

Let's open up that heart center and inhale,

Reaching that heart forward,

Chin lifting towards the sky.

Big inhale here.

Exhale,

Rolling the shoulders forward,

Rolling the spine,

Releasing all the air out of the butts.

Again,

Inhaling here.

And exhale,

Really undulate through that spine,

Nice and slow.

Let those shoulders drop,

Maybe even shake the head no on that nice cat position here.

And just taking your time,

Flowing with the pace of your own breath.

One more breath here.

Biggest inhale you've taken all day.

Exhale,

Round.

Inhale to neutral spine.

So really reaching through that crown.

Again,

Finding those sits bones if you need to.

And from here,

Creating little circles.

So again,

We're staying in integrity with the breath.

So movement follows breath.

So let the breath lead.

So here we'll inhale nice and long through the spine.

And then as we exhale,

Creating little circles.

So releasing forward as you exhale and then slowly start inhaling and allowing the spine to come to neutral.

And then exhale,

Releasing forward.

And allow these circles to be as big or as little as you'd like,

Just finding those places in the body that need a little bit of release,

That might feel a little bit tight today.

Let's go ahead and change direction.

So inhaling center here and then exhaling opposite direction.

Staying in flow with the breath.

So slowing that movement down.

It can feel hard at first.

So inhaling to center here.

Go ahead and inhale,

Arms up,

Reaching fingertips towards the sky.

Exhale,

Go ahead and take the right hand to the outside of the left knee.

Left fingertips tending behind.

Go ahead and press into those left fingertips,

Reaching through that spine.

Nice gentle spinal twist here to the left.

Big inhale.

Fingertips rise to the sky.

Coming back to center here and then exhale to the right.

Left hand to the right knee.

Right fingertips behind the back,

Just tending here,

Long through the spine.

Okay,

Releasing here,

Fingertips to the sky.

And exhale,

Hinging at the hip,

Go ahead and release forward.

So long spine here and then allow the fingertips just to drop.

See where they land.

You can tend those fingers,

Tuck the chin,

Release the head,

Neck,

And then drop those shoulders.

Just allow the body to get heavy and see where the body wants to lead or land.

If it feels comfortable,

You can slowly start walking those fingertips out.

Again,

Releasing head,

Neck,

Shoulders,

Shaking the head no,

Releasing any tension.

Big inhale here and then exhale,

Pressing through those fingertips,

Coming up and switching which leg is on top.

Okay,

So we'll be getting into the opposite hip.

So again,

Coming up on those sitz bones,

Inhaling,

Fingertips to sky.

Exhale,

Hinging at the hip,

So spine nice and long.

Let the gaze be towards the floor,

Lead with those fingertips,

And then let them just land.

Once they connect with the ground here,

You can just allow the upper body to relax and be heavy.

Maybe the fingertips stay out or maybe the forearms are able to come down,

But letting the chin drop.

Again,

Shaking the head no,

Shoulders drop down.

Everything's heavy and relaxed.

Beautiful.

Big inhale and exhale,

Come on up.

Awesome.

So taking a moment to inhale,

Arms up long again.

And then exhale,

Bring the arms into cactus arms.

So nice and wide here.

That looks like a goalpost as well.

So cactus or goalpost.

Big inhale here.

And then exhale,

Bring elbows and palms together.

If you'd like,

You can incorporate the head into this as well.

And as the elbows,

Forearms,

And palms touch,

The chin can tuck.

As you open up here,

Inhale,

And then allowing the chest to lead,

The chin to lift,

And the gaze go towards the sky.

Exhale,

Elbows,

Forearms,

Palms together,

Chin tucks.

Inhale,

Open it up.

Exhale again.

One last time,

Opening it up nice and big,

Heart center open,

Ready to receive all that good energy.

And then exhale,

Palms together,

Elbows,

Forearms,

And bringing the hands to heart center here.

Go ahead and interlace the fingertips here so the palms are facing forward.

I'm sorry,

Palms are facing you.

Palms are facing you,

And so we're going to inhale,

Bringing those palms towards the chest,

Elbows bent,

And then exhale,

Rotate the wrists so the palms are facing out.

As you do,

Act as if you're pressing the energy away,

And then lift the arms up above the head.

Okay,

If they don't come all the way,

Shoulders might feel a little bit tight here,

So just work with it.

Just play a little bit with releasing any tension.

If you shake the head,

No,

Again.

Okay,

And now we're going to move into a little bit of a flow.

Inhale,

Start to bring the arms down.

Rotate the palms so they're facing your heart center.

Bring it in.

Exhale,

Rotate the palms out,

And then press that energy away and up.

Let's do three more of these.

Inhale,

Rotate palms towards heart center.

Exhale,

Rotate palms out,

Palms to sky.

Two more.

Inhale,

Rotate palms to heart.

Exhale,

Palms to sky.

Last time.

Inhale,

Heart.

Exhale,

Palms to sky.

Go ahead and release hands on either side of the hips right now,

And then go ahead and move into this rainbow breath.

So we'll exhale,

Releasing on over to the right-hand side,

Letting the left arm float,

And then releasing on over to the right.

Rounding into that left sits bone.

So making sure our hip isn't lifting here.

So really rounding into the left,

Reaching through those left fingertips,

And then releasing on over to the right.

The palm can support on the right hand,

Be like a deeper stretch.

And start walking those fingertips out.

Beautiful.

So go ahead and bring it up,

Both arms up,

Reaching towards sky,

Moving to stretch on the opposite side.

So left fingertips down,

Right fingertips reaching towards the sky,

And then over grounding that right hip down,

Releasing to the left.

And just noticing where you are here.

If you're noticing is there tension in the head,

Neck,

Shake the head no.

If you want to walk it out a little bit further,

You can walk those fingertips out on the left hand,

Staying grounded in that right hip.

And most important,

Making sure we're connected with breath the whole time.

Beautiful.

All right.

Inhale,

Fingertips up,

Reaching through the sky.

Feel the energy that's being felt.

Go ahead and let the arms float down,

Rocking forward.

Let's come into our tabletop position.

Okay.

Let's just do a couple traditional cat-cows.

You can tuck the toes if you'd like.

Then inhale,

Let the belly drop,

Gaze lift.

Exhale,

Roll through the spine.

Gaze to the belly button.

Three more.

Inhale,

Open.

Exhale,

Round.

Two more.

Last one.

Exhale,

Round here.

I'm going to flatten the tops of the feet and send the hips down.

So,

Coming into our child's pose here,

Bringing those knees together,

So that way we're nice and supported.

Nice and supported.

Reaching those fingertips out,

Noticing,

Again,

If you want to bring in a pillow or something to allow the forehead to rest.

You can always place a pillow under the hips if it feels tight or tense in the back body or the hips or knees.

Just making sure we feel comfortable here.

When you come into somebody's home,

You want it to be an inviting place,

Not somewhere that feels tight and tense and you're just waiting for it to be over.

So,

Make yourself comfortable in your practice today.

Really notice where you can bring in an essence of ease,

Comfort.

Okay.

Let's bring in a little bit of movement.

So,

Kind of round to the tops of the feet,

The shins,

Engaging the core,

Lifting,

Reaching through those fingertips.

We're coming to a knelt position with fingertips rising to the sky.

Ease can follow.

As we exhale,

Coming into a little bit of a twist.

So,

Opening those arms up wide to the right-hand side.

Inhale,

Center.

Exhale,

Left.

Inhale,

Center.

Exhale,

Right.

Again,

On the left.

Staying in line with the breath.

And right.

Beautiful.

Let's go ahead and bring those fingertips up to touch.

Exhale,

Hinging from the hips.

So,

We're really leading with the hips,

Moving back towards the heels.

Spine is still long.

Go ahead and let those arms float down and then support you as you come into that child's pose again.

Wonderful.

If you have a prop behind the hips,

Go ahead and release that out.

Okay.

Coming into all fours,

Tucking the toes,

Coming into downward dog here.

So,

Lift those hips up and gently start walking it out here.

Though we might be focusing on this heart center today,

It's really important that we always ground first.

Ground that energy so it comes from this deeply sustainable place.

Kind of rock the hips from side to side,

Lifting one heel and then the other,

And then slowly start walking the feet to meet the hands.

Okay.

Heavy forward fold here.

Go ahead and let the arms hang long.

Head,

Shake it,

No.

And then if you'd like,

You can clasp on the outside of the elbows and then just gently start rocking from side to side.

Slowly coming back to center here,

Letting the arms release long.

Ground into the soles of the feet.

Press into the soles and then slowly start rising up.

Inhaling,

Arms up towards the sky.

And then exhale,

Hands to heart center.

Okay.

Inhaling,

Arms to sky.

Exhale,

Forward fold.

You can keep that nice little micro bend or a big bend in those knees.

Just allow it to be comfortable as we're warming the body up.

Okay.

Inhale,

Halfway lift.

Coming into an L,

Long spine,

And then exhale,

Release.

Ground into the feet again.

Nice wide arms.

Come on up.

Exhale,

Hands to heart center.

Beautiful.

Ground into that left foot.

Send the right foot back.

Okay.

We're coming into our warrior one.

So bending into that left knee,

Knee over ankle.

Just playing with opening up that lower body as well.

So let's go ahead and hands are on either side of the hips.

We're going to inhale,

Releasing arms up to the sky,

But lift in that back heel,

That back right heel.

As we exhale,

Float the arms down and then ground that right heel back down.

Touching that calf.

Inhaling up.

Heel lifts.

Arms lift.

Exhale.

Press that energy into the earth.

Inhale,

Lift.

Exhale,

Press it into the earth.

Last one.

Inhale,

Lift.

Exhale.

Okay.

Ground those feet.

Steady them out.

A little bit wobbly.

Just widen your stance a little bit or shorten your stance.

So just see how it feels in the body.

So again,

Staying nice and stable in this low base,

We're going to ground that energy and then bring a little bit of movement into the upper body.

So coming into those cactus arms or wide arms like we did earlier.

Okay.

So base is staying stable.

We're only moving the upper body.

So inhale.

Drop those elbows back a little bit.

So that way the heart is shining forward.

Gaze can go up to the sky.

Okay.

Exhale.

Let fingertips touch.

Gaze can go to the earth.

Chin can touch.

Inhale.

Open it up.

So elbows drop down and back.

Heart center opens.

Gaze to the sky.

Big breath.

Exhale.

Fingertips touch.

Gaze down.

Last one.

Inhale.

Exhale.

Beautiful.

Releasing those hands down,

Ground into that right back foot.

Press on up to standing pose.

Let's do a little bit of a windmill here.

Let's release.

Letting the arms sway from side to side in that standing position.

Wonderful.

Let's go ahead and come back to center here.

Big breath.

Inhale long through the spine.

Exhale.

Ground into the soles of the feet.

Mountain pose.

Grounding into that right foot.

Send the left one back.

So again,

Warrior one.

Okay.

So we're going to do a little bit of a windmill here.

So we're going to take our hands,

Either shorten,

Widen,

Whatever you need to feel nice and grounded here.

Bending into that right knee.

Knee over ankle.

Inhale.

We're going to lift those fingers up towards the sky and lift that right heel or left heel.

It's easy.

And then exhale.

Releasing arms down alongside the hip.

Inhale to sky.

Lifting heel fingers.

Exhale.

Ground it down.

Two more breaths.

Inhale.

And exhale.

Last one.

Exhale.

Beautiful.

All right,

Let's go ahead and inhale those fingertips up.

We're really grounded into our base.

So we found our happy place here.

And then open those arms up again,

Like cactus arms or goal posts.

Okay.

So opening,

So dropping those elbows down and back,

Opening up through the heart center.

And then exhale,

Fingertips to touch.

Gaze goes towards the earth.

Inhale,

Open.

Elbows drop.

Heart open.

Gaze up.

Exhale.

Two more.

Last one.

Big,

Deep breath.

And exhale,

Fingertips to touch.

Press into that left back foot.

Come back to mountain pose.

And then we're going to switch place,

Hands on heart.

So just stacking one hand on top of the other.

Let the eyes close for a moment.

And maybe notice if you can feel the heartbeat.

Letting the awareness shift inward.

Beyond the body.

Letting the awareness shift outward.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

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And then we're going to take a deep breath out.

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And then we're going to take a deep breath out.

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And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

And then we're going to take a deep breath in.

And then we're going to take a deep breath out.

A gentle rise and fall of the chest.

Expansion and contraction of the ribs.

The belly is soft and round.

No gripping,

No tightness,

No tension,

Just at ease,

Fully supported.

Noticing the weight of the body connecting with the earth as if contact the back of the skull,

The shoulder blades,

The hips,

Calves,

Heels,

Maybe the soles of the feet,

Backs of the arms,

And the backs or the palms or the hands.

Allowing yourself to simply be with all that is you in this moment.

No need to judge.

Just allowing yourself to simply be witness to.

To invite in all that shows up.

Recognizing that with the breath we can be with even some of the uncomfortable sensations or maybe uncomfortable thoughts.

But we always have the breath to come back to.

We always can come back to compassion,

To connecting with the breath,

With the self.

So let the breath just soften those rough edges.

Whether it's felt emotionally,

Mentally or physically,

Just let it soften,

Round,

Release.

Just relax.

Slowly allowing the breath to deepen.

Bringing awareness once again back to the breath.

Maybe noticing some sounds in your environment.

Then gently,

Slowly start bringing a little bit of movement into the body.

So feeling those fingers or toes.

Gently when you're ready,

Slowly just shifting onto your side.

Coming into that fetal position.

Nestling your head on the arm.

And savoring the sense of stillness for one more breath.

Then gently when you're ready,

Slowly start finding your way up to seated.

The eyes can stay closed and if you'd like,

You can place one hand on top of the other at heart center as a gesture of compassion,

Of gratitude,

Kindness towards ourselves.

Thanking yourself for showing up today and giving yourself this time and space to come home.

May you be happy.

May you be healthy.

May you be free from suffering and may you know peace.

Thank you so much for sharing your practice with me today.

I've really enjoyed my time with you and I hope you've enjoyed it as well.

All right.

Take care.