Gentle Yoga Flow

Enjoy this gentle yoga flow perfect for all levels. We'll move through a full yoga class in this video, from meditation to savasana. Enjoy various poses from tabletop to standing. Blocks, blankets and any other props you like are always encouraged!

Transcript

Is already stretching. He is ready for us to get started. So let's go ahead and do that. I'm going to move my blocks out of the way. We're going to get started on our backs and we'll be here for a few minutes. So get comfortable. Take your time, Laying down, There's no rush. Once you get down to your back, If that's comfortable for you, You're always welcome to be in a seat as well. But wherever you end up being, I encourage you to roll your shoulders back, Roll the shoulder plates down the back, Open up the chest a little bit, Pick up the chin. And close your eyes. Allow yourself to come into a steady breath here. Focus on taking deep inhales. A long exhale. From home. Settle in. Now it's the first full week of the year. We are in a new year. It is officially 2026. As we settle into maybe one of the first or even the first yoga practice of the year for you. I just want you to give yourself an opportunity to settle into this. We have this opportunity to. Not start over. But to start fresh. Knowing that you have an opportunity to give yourself a fresh start. What are you going to do with it? What do you want that fresh start to look like? What emotions or memories or people or places or trauma, What do you want to leave in 2025? And if you give yourself permission to do that. If you give yourself permission to release the things and the people and the environments that no longer serve you. What are you making room for? What could become available to you. Breathe into that. See what comes up. If it feels good for you, I invite you to set an intention. Maybe not even just for this class. But for your practice within this community. Is there a word or a feeling? An emotion or a phrase. That you want to embody when you're in this space. Maybe it's patience or presence. Power or softness. Take a moment and decide how you want to show up. Let's take a big belly breath in. And sigh it out. Another big belly breath in. Then let it go. On your next inhale, Bring your knees to your chest. Let's bring some movement back into the body now. Now I invite you to keep your eyes closed. Let this be an internal practice. There's a reason why I have my camera on. You are always welcome to look at me and see what's going on here. But I invite you to let this be as internal and intimate of a practice as you would like it to be. With our knees in our chest, Maybe we can make some circles on the ceiling here. Just bringing some movement into the body. Massaging out the lower back. Maybe you go in one direction to start. And you can move in the opposite direction whenever you're ready. And in your own time, We can find stillness. Knees still close to our chest here. We'll find a spinal twist on either side. Let's bump the hips over to the right. We'll bring the knees over to the left. Now the gaze can be up towards the ceiling or we can move it over towards the right side. Your hands can be out like a T, Maybe you bring that left hand into your belly, Make contact with yourself. There's nothing to do here. All you need to do is breathe. Breathe into the belly. Let your body melt into the floor, Into the mat. Be gentle with yourself. And then inhale, Bring yourself back up to center, Reset. Now bump the hips over to the left. We'll bring the knees over to the right, Gaze will be up towards the ceiling or over towards that left shoulder. On an inhale, Bring yourself back up to center. Bring, Not bring, What's the word I want to use? Stretch. There we go. Stretch yourself out long. A big overhead stretch. Stretch the legs out long. We'll find a banana pose or a curve, A C shape on either side. So let's bring the right foot on top of the left, Right hand comes on top of the left, Pick up your arms and legs, Move everything over to the left, And then settle back down. Spiral that right shoulder back to the ground. And just breathe. It's okay if you unhook. You don't need to hold on to anything. You don't need to force anything. On an inhale, Bring yourself back to center. Reset. We'll find that on the other side now. Left ankle crosses over right. Left hand goes over right. Pick everything up. Move it over to the right. Spiral those shoulders back down and breathe into the belly. Good on an inhale bring yourself back to center bring your knees into your chest, And then my friend you can decide you can push yourself off to one side, You can roll up and down the length of the spine. Sooner or later, We'll make our way into a comfortable seat here, An easy seat, Whatever that might look like for you. If it feels comfortable, I invite you to join me crisscross applesauce here. Once you get to wherever you need to go, Roll your shoulders back. I'm going to turn up my music here on my side. Life Will Be by Cleo Sol. It's a good one, My friends. Roll your shoulders back, Pick up your chin, Close your eyes. Take a moment to settle in. Come back to the breath. Come back to any intention you set. If you didn't, Maybe you take a moment to do so now. What energy do you want to embody? This evening, This month, This year. If you'd like, I invite you to keep your eyes closed here. On an inhale, We'll reach our arms up overhead. On an exhale, Twist over to the right. Left hand comes to right knee. Look over that right shoulder. See what's back there. And then inhale, Bring yourself back up the center, Hands come overhead, Exhale, Find yourself on the other side. Left hand comes behind you now. On an inhale, Bring yourself back up to center. Exhale, That right hand down, Left hand reaches up and overhead. Now we're bringing that chest up, Right? We're not spiraling down. We're opening our chest up here. Maybe you even bring that left hand behind you a bit, But be mindful of your shoulders. Now from here, We will bring that left hand down. Crawl the fingers ahead of you, Finding a seated forward fold. You can drop the head, Let the neck be long. Stay anchored in your sits bones, Stay anchored in your hips. On an inhale, Bring that left hand over to the left, Swing that right arm up and over, Opening the chest back up here. And on an inhale, Bring yourself up, Exhale your hands down to heart center. Switch which leg is in front if you're sitting crisscross applesauce with me. Move the flesh out of the way, Roll the shoulders down and back, Reset. We'll find that on the other side now. On an inhale, Rise up. Exhale, Left hand comes down, Right hand reaches up and over. Breathe into that right side body. Breathe into the belly. We'll move a little faster this time. On an exhale, Bring that right hand down. Crawl yourself forward. We'll find a seated forward foam. Let the neck be long. On an exhale, Right hand comes to the right side, Left hand sweeps up and over, Opening yourself back up. And on your next inhale, Bring yourself up, Hands come down to heart center. If you'd like to stay here, You are more than welcome to. If you're ready to move, We will travel to our tabletop hands and knees. Now, Because this is our first class, Because it is the first of the year, Or not the first day of the year, But the first full week of the year, I want to keep us low to the ground for most of this class. We're going to spend a good amount of time on our hands and knees. Again, If you have a blanket or a towel even that you'd like to put on your mat for your knees, I always encourage that. And we're going to find ourselves like this for quite some time. So if at any time it becomes too much for your wrists, You can always come off, Give yourself a moment. You can always move into your down dog to give your knees a break. So just know, As always, I'm going to give you I'm going to tell you this as many times as possible. You are in charge of your practice. Meet yourself where you are, Because wherever you are is exactly where you need to be. Okay, My friends. Tabletop hands and knees. I would like to see our, What is this, A shoulder, Our shoulders directly over our wrists. I want our hips directly over our knees. If you look behind your knees and you can see your feet, Hide them. You're going to hear me say this often. It's a weird statement, But I stand by it. Get strong in the fingertips. Push the floor away from you. Dome the back slightly. Breathe into the lower belly. This is our table top. Now from here, We'll find some traditional cat cows on an inhale, Tilt the tail, Tilt the chin, Look up. On an exhale, Push the floor away from you, Dome the back. Inhale, Open back up. Exhale, Come back home. Keep going. Move at your own rate, At your own pace, With your own breath. Toes can be tucked or untucked. You decide what feels good. Now we'll bring some movement into the hips in just a moment. So take a few breaths here to just stick with our traditional cat-cows. If you'd like, You can make your stance a little wider, A little longer. Just a few more. When you've had enough, We'll find stillness in our tabletop. Strong in the fingertips. Nice rotation in those shoulders. Eyes of the elbow are coming in to say hello. I'm not sure if you can see that rotation. I think you can. Yeah, Good. Nice rotation, Eyes of the elbows coming in. Now, We're going to bring some hip circles into it. If you would like, You are welcome to bring your right hand, Flip your hand so your fingers are facing your knees. If that's too much on the wrist, Don't do it. If you want to try it out, Maybe you put your hand to the side instead. And from here, We'll find some hip circles going in a clockwise rotation. Now these circles can be as big or as small as you would like. You can go as fast or as slow as you would like. Remember, This is gentle flow, But you get to decide how much you challenge yourself today. I will say the faster you go. The quicker you'll warm up or the hotter you'll get. So in the middle of winter, It might be nice to go a little faster. But you decide your pace today. Three or four more here. Move with the breath, Take your time. And find your center. Jasper comes in to say hello, And then he leaves as quick as he came. Left hand, If you would like, Flip that wrist so your fingers are facing your knee. We'll find a counterclockwise direction now. If you do have that left hand flip, Make sure you have a little bend in that elbow. I don't want to lock ourselves out today. But we'll move in a counterclockwise direction now. Take your time. Couple more. Find your center, Flip your wrists, Find your tabletop, Reset. If you'd like, Take a moment, Roll out the wrists. Go in one direction and then the other. Stretch out the fingers here. Alrighty back in our tabletop now we're going to find a version of bird dog on either side. So when you're ready let's stretch the right leg out, Toes are tucked, And maybe we find a little movement here. Maybe you find stillness. You decide what feels good. Now those left toes can be tucked or untucked. You decide what feels safer for you or what feels more stable. If you'd like, Stay here. This is perfect. Breathe into the belly. Push the floor away from you. If you'd like to go farther, Pick up that right foot. Right toes are dialed straight down. Right foot is in line with the glutes, In line with the back. We've got a straight line here. Pick your eyes up just a touch. Look ahead of your mat. What's out there? Now, If you'd like, Stay here or pick up your left hand. Find your center, Find your balance, Breathe. On an exhale, Bring that left hand down, Swing the right leg over to the left side of the mat. If you knock over a water bottle, That's okay. Right foot is on the left side of the mat. Pick up your chin, Look up, And then look over to your right toes. They are on the left side of your mat. Swing that right leg back over to the right side, And then swing that right leg up towards the top of your mat in between your hands here. Now if you'd like, If you have your blocks. Always nice to have these here. Hands can be on blocks or the floor, You decide. From here, Hinge at the hips, Rise up, We'll find a low lunge. Now you see, Shoulders are down and back. Pelvis is moving forward. I've got a nice bend in that front right knee. Finding that rotation again, Pinkies are coming in to say hello to each other. Chin is up. On an exhale, Bring your hands back down to the mat. And bring your right knee back to meet the left. Take a moment, Reset on the hips if you'd like. We'll find that on the other side here. From our tabletop, Stretch the left leg out long, Toes are tucked. Find a little bit of movement here. And then on this side, You decide where you go. I encourage you to try the same thing you did on the right side, But you're allowed to treat both sides like they're different because they are. I'm going to tuck my right toes here for a little more stability. And then we can bring up that left leg if you'd like. Poser's dialed straight down. You might feel that right thigh heating up a bit, That right quad, Or excuse me, That right glute. Hello kitty cat. If you'd like, Pick up that right hand. Extend your bird dog here. Find your center. On an exhale, Bring the right hand down, Swing the left foot over to the right side of the mat, Pick up your chin, Look up, And then look over. Good, And swing that left leg back over, Swing the leg up in between the hands here. And on your next inhale, We'll rise up, Low lunge on the other side. Pelvis is moving forward, Shoulders are down and back. Pick up your chin just a bit. It's funny how you see I can't see any of you, But when I say pick up your chin, I know you did. Good. On an exhale, Bring your hands down to the mat. Step back. Let the knees meet. Reset. Now spread the knees. Make room for yourself. Push the hips back. We'll come into a child's pose for just a moment here. If the child's pose is not comfortable, You can always take a seat. Some sort of active rest is what we're looking for. Take a few moments here, Come back to the breath, Come back to your intention. Few more breaths here. When you're ready, Push yourself back into your tabletop. No rush, Take your time. Tuck your toes, Hover the knees for just a moment, And then push your hips back into your down dog. Adho Mukha Svanasana. This does not need to be a regulation dog. For context, Usually you measure out your dog from your plank and then push back into that. But we can have a little bit of a shorter dog. That's what I'm feeling this evening if I'm being honest with you. Now it may not be the first dog of your day. It's certainly not for me. This is my third yoga class. But it may be or it is actually the first dog of our practice today. So take a moment, Do what you need to do. If you need to wag the tail. Pedal out the feet. Maybe you just find stillness. What do you need today? I'm going to bring us back down to our knees here to our tabletop. We're going to come into some lunges. If you're tired of being on your hands and knees, Pick up the knee. That's perfect. Okay. So from here, Let's bring our right foot forward in between the hands. Again, If you'd like, You can have your knee up. But for the sake of staying low to the ground, Being gentle, With our first practice here. I'm going to encourage us to keep that knee down again. You decide where you are today. From here, Let's rise up. We've been here once before, A low lunch. Now, If you do have your knee up, This is what it'll look like. Same thing, Just me up. From our low lunge, Drop the left hand. Swim the right hand back and up. Twist over that right knee. On an exhale, Bring that right hand inside of the right foot, Left hand reaches up and over. Opening our chest up to the left. Now make sure you've got good contact here. My shoulder is plugged into my right knee. My right elbow is plugged into the inside of my leg and my hand and my foot are kissing for lack of a better word. Now, The more contact we have with ourselves, The more safety we have. And I want this to be an opportunity for us to practice safety. What does it feel like to know that you've got yourself? Okay. On an exhale, Bring that left hand down. We'll find a version of lizard here if you'd like. Now you can scoot the right foot up, Or you can bring the left knee back, But we're going to find some version of lizard here. Hands will come inside of that right foot. If you'd like, You can bring blocks on the inside of that right foot here. And you decide how low you go, This does not need to be the deepest lizard you've ever found in your life. Pick the chin up just a bit. Look up if you'd like. I welcome you to close your eyes. Few more breaths here. Breathe into that left groin. Send your breath all the way down to the pubic bone. If you're on blocks, Bring yourself up. And then bring your right knee back to meet the left. Reset. Take a moment. We'll find that on the other side now. Left foot comes up in between the hands. When you're ready, Rise up. Again, If you'd like. You can have your write me up. Shoulders are down. On an exhale, Right hand comes down, Swim that left hand back and up, Twist over the right knee. On an exhale, Left hand comes inside of the left foot. Right hand reaches up and over. Make contact with yourself on that left side. On an exhale, Bring your right hand back down. Move yourself into a lizard. Bring that left foot up and or that right knee back. Make your stance a little wider here. Left foot comes closer to the outside of the mat, Both hands inside of the left foot here. And you decide how deep you go. One more breath here. All righty, Bring yourself up. Bring the left knee back to meet the right. Reset. Tuck your toes, Push yourself back into a down dog. Take a few breaths here. Make sure you've got a tiny bend behind your knees. Tiny bend in the elbows. Strong in the fingertips. And even distribution of weight. You've got four anchors here. In theory, I don't want to make assumptions. In theory, You've got four anchors here, Two hands, Two feet. Plug yourself into all of your anchors, However many that may be. All right, My friends, When you're ready, Bring yourself back down to your tabletop hands and knees. If you'd like, Give your wrists a moment. Take a breath, Take a drink, Take whatever you need. Take a gander at a kitty that may be staring at you from the corner. You guys can't see him. All right, My friends. I want to thread the needle on either side. That may or may not be our last pose in our tabletop before we come back down to our backs. We'll see what happens here. If you've been in my classes, My live in-person classes before, This is the first time, This was for our housekeeping, The first time I've ever had notes in a class. If you know me, I like to go with the flow and see where the energy takes us. So we'll see what happens here. I'm gonna face you for this. On our hands and knees. Finding that traditional tabletop again, Roll the shoulders back, Shoulders over wrists. Hips over knees, We're gonna thread the needle on either side, Okay? On an inhale, Let's bring the right hand up, Finding a stretch along the right side, Open yourself up. And on an exhale thread the needle thread that right hand in between your left knee and your left wrist, Let the right temple the right shoulder come down to rest. If you have a block, You can always put a block underneath your head to bring the floor closer to you. Now this left hand, It can stay close to your face here, Pushing the floor away, Finding a little bit of a deeper stretch. You can crawl that left hand up towards the top of your mat, Or you can even find a half bind. That left hand reaches for the outside of the right hip. You decide where you go. You more breaths. On an inhale, Unwind yourself, Bring that right hand back up towards the sky. And then plant it back down on the ground. We'll find that on the other side, Left hand reaches up, Find a nice stretch along that left side. And on an exhale, Thread the needle. Left temple comes down to the ground. You decide where that right hand goes. Good. If you are bound, Unbind, Together we can unwind. Bring that left hand back up towards the sky. And plant it back down on the ground. One more pose on either side before we bring ourselves back down to the ground from our tabletop here. I want you to stretch that left leg out long, Toes are tucked. Bring the right foot out like a kickstand, Bring the right hand underneath your face, Bring the left hand up, Sweep it over, Finding a nice side angle or side plank here. Push the pelvis forward. You may find a little deeper stretch in the top of the right thigh. Where the thigh and the hip connect. If you'd like, You can find a balance here, Picking up that left foot, Grabbing for the left foot with the left hand, Opening yourself up. Just something to consider, Never anything you have to do. When you're ready, Bring that left hand back down to the ground. Left knee will meet the right. Reset. We'll find that on the other side I'll move in the opposite direction so I face you and not my wonderful wolf here. Let's bring the right foot back toes are tucked. Kick that left foot out just a touch, Ground into that left hand, Bring the right hand up and over, Finding a side plank, Push the pelvis forward. The entire sole of the right foot, That back foot, Is planted. That pinky toe is down, My friend. Give yourself space, Breathe into that side. If you'd like. Oh, Where am I going here, There we are the right foot, I almost picked up the left foot if you'd like reach for that right ankle with the right hand. If you do that, Make sure your foot is flexed. Open yourself up. Good. With control, Bring yourself back down. Find yourself back in our tabletop. Reset for just a moment. All right, My friends, Let's go ahead and bring ourselves down here. Actually. Let's stay on our seat for just a moment because I'm going to replace I typically by the end of class find us in a supported bridge. I realize not everybody will have blocks. At least not in the beginning. At home, So I'll wait to bring in a supportive bridge for another class instead. Stay on our. Let's stay on our seat here. Let's stay on our seat here. We're going to find a seated figure four. We might even find another figure four when we're on our backs. We'll see where the wind takes us this evening. So from here, Hands are going to be behind us. Roll your shoulders back. Chin is up. Chest is proud. We have a proud chest. OK. I'm so professional. I promise I am. Sole of the left foot is going to stay on the ground. That right ankle outside of the right ankle is going to find the top of the thigh or the top of the knee here. The closer your seat is. We'll change the intensity of the stretch that you feel behind that right thigh here. And you can find stillness or maybe you sway from side to side. Keep that right foot flexed. Lubricating the hips a little bit, Finding some movement. If you'd like, You can explore bringing the soul, Excuse me, Blah. Bringing the sole of the right foot down, Finding the stretch here. If you found that bring yourself back up to the center, Unwind, Reset yourself, You can windshield wiper out the legs here. Now, Outside of the left ankle, We'll find the top of the right thigh or the right knee here, And you decide where you go. I encourage you to find some movement here. Lubricating that left hip now. And then if you'd like, You can experiment with bringing. Excuse me, Phone. I've got something everywhere. Experiment bringing the sole of the left foot down, Shoulders are still back. Maybe you find a little stretch along the top of the right thigh here. You've got both feet flexed at this point if you find yourself here. On an inhale, Bring yourself back to center. Unhook yourself. If you'd like, We can find a quick boat pose here. I know this has been a pretty gentle class. We can find strength for just one moment here. Bring your toes a little closer to your seat. And if you would like, Pick up your feet. We'll find a boat pose. Those hands can be behind your thigh. Maybe you pick them up. Maybe you experiment straightening out your legs. You can go wherever you want, My friend. It's your boat, Okay? It's your boat, You decide where you go. But we'll hold it for just three more breaths here. Shoulders are back. Good. On an exhale, Let yourself roll all the way back. Knees into the chest. Find some movement here. Make some circles if you'd like. We will indeed find a figure four on our back. It'll change things a little bit. We might find a little bit of a deeper stretch behind the thighs here. Sole of the left foot is gonna stay on the ground. Outside of that right ankle finds the left thigh. Now, If you'd like, You can stay like this. If you want a deeper stretch, Pick up the left foot, Gently grab behind the left thigh. Sway from side to side. And then find your center. Good. On an exhale, Let yourself go. Unwind. Windshield wiper out the legs. You can bring one hip off of the ground and then the other. Maybe those windshield wipes are a little deeper this time now that we're on the ground. We'll find that on the other side. So the right foot stays down outside of the left ankle. And you decide where you go if you'd like, Pick up that right foot. Gently grab behind the right thigh. And rock from side to side until you find your sweet spot. Let everything go. If you'd like. Find a happy baby. If there's anything else your body's asking for, That's perfect. But you can reach for the outsides of the feet or behind the thighs if you'd like. And again, Rocking from side to side, Massaging out the lower back. When you're ready, Finding your center. Now at this point, My friends, If there are any other postures your body is asking for, If there's any movements, Any asanas, Any pranayama, Any breath work, Anything else you feel like you need to feel complete before we end our practice with shavasana, Now is the time to get that to yourself. If you feel complete at this time, Then I invite you to find Shavasana, To find our final resting pose of the evening. Little Jasper cat has found his way here for his Shavasana. And so traditionally, It'll look like a flying down. Now I'm going to skip if you are using. The same playlist I am. I'm going to go to the last song here. Know that you are loved. That will often be my shavasana song. If you are ready for our final resting pose, I invite you to lay down, Roll the shoulders down and back. Bring your hands down, Palms face up, A symbol of receiving, Being ready for what's next. At this point, My friends, There is nothing else we need to do. There is no one else you need to be. All you need to do is be here. And breathe. Bring your mind back. The mind starts to wander, Focus on your breath. Without moving. Begin to deepen the breath. Breathe life back into your body. Breathe life back into your intention. When you're ready. Bring movement back into the body. Roll out the wrists and the ankles. Stretch out the fingers and the toes. Take a big overhead stretch. Whatever you need to get back into the body. And whatever your body needs to get back into this place. And in your own time. In your own way. Because there is no rush. I invite you to push yourself up. And find a comfortable seat. So we can end our practice together. Take your time. Once you get to wherever you need to go, Roll your shoulders down and back, Make contact with yourself. Maybe you bring your hands to heart center. Close your eyes. And breathe. To those of you who have joined me live for our very first class. And to all of the wonderful human beings that will watch this replay. Thank you. For showing up for your practice today. Thank you for allowing me to guide you today. Thank you for showing up for the mat. Thank you for showing up for yourself. When we choose to show up for ourselves. We end up showing up for the entire world. And when we choose to show up, For the world. That is when we can make great change. Abide in me. I'm absolutely honest, The light in you. All right, My friends. Thank you so very much for joining us for our inaugural class. I will shuffle my way over here. I hope you are feeling good and rested. Hopeful for what's to come. I'm really excited for this platform and for the space. Thank you for being here. Happy New Year. Always remember, You have more power than you think, And I hope you choose to use your power for good today. I'm never good at goodbyes, But. . . It's time for me to shower and eat these tacos. My friends have a beautiful evening.