Gentle Vinyasa Yoga

Gentle vinyasa practice synchronizing movement with ujjayi breath. This is an energizing and calming practice that focuses on cultivating an intention. Recorded live in nature.

Transcript

Hello,

We will begin our yoga practice in Child's Pose.

And take your knees wide,

Sinking your hips back,

Arms long out in front of you,

Forehead connecting down to the ground or a block.

And you may hear the sounds of nature.

I am at a nature park,

I'm recording this practice.

So I hope that you enjoy it and allow it to be a part of the experience.

It is the springtime and there is a lot of new life,

A lot of growth.

Once you settle into your Child's Pose,

Bring your attention to the breath,

Noticing the natural rhythm of the breath.

And turn on that Ujjayi breath by constricting your throat muscles,

Sealing your lips and taking sips of air in and out of the nose.

This breath is audible,

Sounding like ocean waves.

You can gently turn your forehead from side to side,

A third eye massage.

Setting your intention.

And coming into stoneness,

You'll slowly make your way to all fours,

So a table top position.

Shoulders are over the wrists,

Hips over the knees,

And feet are hips distance apart.

And we'll move with our breath through Cat-Cow.

So on your inhalation,

You'll press down through your arms and the tops of your feet,

Lifting your heart.

As you exhale,

You will round your spine,

Bringing your chin into your chest.

Breathing in,

You open.

Breathing out,

You close.

And continue to do this,

Feeling and following the length of the inhalation and the length of the exhalation.

Imagining,

Removing any stagnant energy along the spine.

All the energy channels,

The energy pathways run along the spine.

One more cycle and return to a flat back.

Take your way into downward facing dog by pressing down through the palms of your hands,

Sending your hips up and back towards the sky.

And creating movement,

So you can pedal out the heels,

Shake the head,

Yes or no.

Feeling through the arms,

The spine,

Feeling the backs of the legs open as the heels reach towards the earth.

Taking your time,

Walk your feet to your hands and find a forward fold.

So the feet are hips distance apart,

A slight bend in your knees.

And your upper body hangs heavy over your legs.

That is heavy.

Create movement.

Feel the weight of your body in your right foot and your left.

Releasing into stillness and bringing your feet together,

Lift halfway,

Placing your hands on your shins,

Tucking your chin to your spine,

Tailbone back.

And then release,

Arms heavy.

Halfway lift again and release.

Half lift and release.

Press down through your feet,

Sweep your arms all the way up overhead and open.

So standing mountain and then exhale,

Fold and soften.

So prayer hands through your heart or you can swan dive down,

Inhaling halfway.

Exhale release.

And do your best to synchronize movement with breath.

So on your inhale,

Reach all the way up and then out breath,

Fold and soften.

In breath halfway,

Out breath release.

Again,

Rise and open.

Exhale fold.

Exhale release.

Again up and open.

Exhale fold.

Half lift.

Plant your hands down.

Back to a downward facing dog.

Breathing in and breathing out.

Bring your feet together to touch.

Your right leg behind you,

Hip height.

Step your right foot forward,

Crescent lunge.

Take your time.

You may need to widen your stance to create more balance.

And all ten toes are facing forward.

Back heel is lifted.

The back femur is lifted.

And then when you're ready,

You can reach your arms up,

Biceps along ears,

Energy in your hands.

Soften the shoulders.

Feel the opposition of energy inside your body.

So the hips are sinking towards the earth.

The chest is lifting.

Take one full breath.

And then hands down,

Downward facing dog.

Left leg lifts behind you.

Step it forward,

Crescent lunge.

Once again,

Checking in with your foundation.

So building from the ground up.

Hips heavy.

Chest is light.

Take a full breath.

And then hands down,

Downward facing dog.

Breathing in and breathing out.

On your in-breath,

Rise to your toes.

As you exhale,

Bend your knees,

Step to your hands.

Half lift.

Release.

Again,

Rise and open.

Out-breath fold.

Half lift,

Downward facing dog.

Walk your feet to the center of your mat,

Blanket,

Ground,

And have a seat.

And lie on your back.

Taking a moment to just tune in with the breath.

Re-feeling your heartbeat.

From here,

We will enter resting pose.

So you will bend your knees,

Placing the soles of your feet on the ground.

And they could be hips distance or maybe even as wide as your mat.

And then you're going to allow the knees to fall in towards one another to touch,

Creating a pyramid.

Arms alongside the body.

Arms are facing up,

Connecting with sky.

And this is resting pose.

You can close your eyes.

And the muscles in your face.

And then taking your knees apart.

Keep your feet connected to the ground and allow the knees to fall towards the right.

And they're probably not going to touch the ground.

That's okay.

And then come back to center and then knees fall towards the left.

And keep this fluid.

And then coming back to stillness with knees at center.

Resting butterfly.

So take the knees wide.

Bring the soles of your feet together to touch.

Feel them touch.

And place one hand over your belly,

One hand over your heart.

And you can call your intention to mind.

Let yourself go.

.

.

Release your legs long and enter a full body stretch.

So arms behind you,

Fingers reaching,

Toes are pointing,

Feeling your entire body.

And then arms alongside your body,

Bring your knees into your chest.

Hold your right knee into your chest and extend your left leg to the ground.

And take a supine twist,

So take that right knee across the left side of the body.

Can imagine the shoulders heavy,

Full spinal rotation.

Coming in and out of the nose.

Coming back to center,

Both knees into the chest and switch sides,

So right leg goes long.

Left knee goes across the right side of the body.

Spinal spiraling.

Coming in and breathing out.

Coming back to your center,

We will prepare for final rest,

So Shavasana.

Taking your arms and your legs away from the body.

Palms facing up,

Connecting to sky.

Bones and muscles feel heavier with each breath.

Feeling more relaxed with each breath.

Come back into your physical body,

Noticing the breath.

Create subtle movements in your feet and your hands.

You can take your head from side to side.

When you're ready,

Bring your knees into your chest and drop over to your most comfortable side.

Take a moment to honor your body.

Call your intention to mind.

Open a bubble around your intention.

Release this image off into the universe,

The cosmos.

Slowly make your way into a comfortable seat.

Place your hands at your heart.

Take a deep breath in and a deep breath out.

May you feel more alive and more connected to your spirit.

Bring your thumbs to your third eye center.

Namaste.

Reviews

A gentle, soothing, compassionate practice. Thank you.

Added to my daily practice. Easy to follow. Thank you.

Beautiful natural bird sound background, clear directions for movement allowing for an eyes closed practice ... thank you 🙏

Beautiful :) love the natural sounds, too. Thank you 🙏 namaste 💛

Very nice and easy to follow along . Thank you 🙏💕🧘‍♀️

Such a beautiful gentle practice. I loved the sounds in the background.

Very well sequenced and curd. I loved the nature sounds in background! Thank you

I love gentle yoga Just getting back into it. This was great.

I want to practice everyday. So calming and grounding. Thank you.

Exactly what I needed, so relaxing 😌 Thank you 🙏

Wonderful little practice that is practical to fit into my day especially when I need a pick me up! Very grateful!

Thank you for this lovely practice to start my day. Namaste

Beautiful! Thank you!! Love the sounds of nature!😍

That was amazing!!! LouAnn was I'm a nature park and when you closed your eyes, you felt like you were there! I will definitely be playing this one again!

I like this a lot and listen to it quite often. It is so easy to follow, simple but still very energizing. Helpd me get started in the morning. Thank you so much🙏💕

Simple, beautifully paced and guided flow. Perfect for a quick grounding practice any time of day. Thank you. 🙏🏽🙏🏽

I am a yoga teacher and this is a beautifully led practice. Thank you.

Nice, relaxing flow... Thank you!

Wow...honestly, the best vinyasa yoga session for beginners I’ve done in a long time. Basic stretches, keeping it simple. She talks about setting your intention for the day, which is a practice I’m trying to implement daily. Highly recommend!

Loved everything including the nature sound