20-Minute Reset - No Mat Required

A 20-minute class intended as a warm-up for a longer practice but can also serve as a stand-alone practice when you don't have much time. We'll work mainly in the legs and hips, you actually don't even need a mat so its perfect to do if you're on the go.

Transcript

Come to stand at the front of your mat.

And if you don't have a mat,

That's actually fine.

This is going to be a short standing sequence warm up.

So you can either use it before going into another practice or you can use it as a standalone practice when you just want to reset and get a good stretch and you maybe don't have a lot of space around you or a mat.

So let's do it.

So standing at the top of your mat,

Separate your feet,

The width of your hips,

Release your arms down by your sides,

Close your eyes,

Observe your breathing,

And then we'll open the line starting from the feet and going all the way up.

So it's as if you could put your mind in your feet.

So spread the bottoms of your feet,

Press your heels down and feel your heels going so far down,

Down,

Down into the ground.

Feel that action of pressing down activates your legs.

You feel a lift all the way up through the kneecaps,

The tops of the thighs.

Lift your pubic bone up and in slightly and send that lift up through the lower belly,

All the way up through your sternum,

Broaden your chest.

The shoulders anchor onto the back.

There's a bit of a squeeze in the shoulder blades that supports the lift in the heart.

Now as your arms reach down,

Reach them down actively,

Fingertips lengthening towards the ground and then feel the face soft.

Lift up through the base of your skull to lengthen the back of your neck and then feel how you can lengthen from your tailbone all the way down towards the ground,

Release the calves towards the ground.

There's this loop up the front body and down the back body.

And then give it a bit more breath.

Breathe in through your nose.

Take a sigh out through your mouth.

Another like that in through your nose and breathe out.

And open your eyes,

Soften your skin.

Once again,

Heels press down into the ground and inhale,

Reach your arms all the way up overhead.

Look up towards your thumbs if it's comfortable for your neck,

See your hands together.

And now it says if you want to lift your heart up to put them in your hands,

So elevate your chest,

Go up,

Up,

Up through your fingertips.

And can you keep pressing down through your heels?

Breathe here.

So breathe into this length.

One more.

And then as you exhale,

Separate your hands,

Fingertips move out to the sides and back behind you as you start to fold forward over your legs,

Over long legs.

Hands find the ground,

You can bend your knees if you need.

Now hands either on the floor or on the shins halfway with Ardha Uttanasana.

Stretch forward through the front body,

So all the way from your pubic bone up through your navel,

Up through your sternum,

Widen your upper chest and feel the front body open,

The back body contracts.

Bend your knees deeply to go into a chair and take your arms out to the sides.

So straight out to the sides like airplane wings.

Play with moving your weight forward and backward here,

A little bit to the left,

A little bit to the right,

So you can get really solid in your legs and sense of movement so you're not rigid here.

There's give,

There's power.

Okay,

Still hover over your legs now,

Curl in your,

Curl your tailbone down,

Lift your belly off your thighs so that you're not resting on your thighs and as you inhale,

Reach your arms all the way up,

The hips stay low though.

As you exhale,

Sit your hips a little bit lower,

Inhale,

Lift the heart a little bit higher and as you exhale,

Fold over your legs.

Okay,

Interlace your fingers behind your back,

Stretch your knuckles up,

You can keep your knees a little bit bent here,

You can straighten them.

So rather than taking your arms over your head,

Think of taking your knuckles up towards the sky so that your shoulder blades get lifted onto the back,

The shoulders move away from the ears and your neck will lengthen.

Okay,

Keep that,

Press down through your heels,

Get longer through your legs and elevate your chest forward as you inhale and then as you exhale,

Navel comes in,

Activate your belly and get pulled further forward into the fold.

One more like that,

Inhale,

Heart lifts,

There's a buoyancy in the chest,

Lengthen your spine and as you exhale,

Get pulled in,

Crown of your head towards the ground.

Okay,

Release your arms,

Inhale,

Halfway lift with your hands on the floor or the shins,

Lengthen the back of your neck and as you exhale,

Once again bend the knees,

Separate the feet a little bit wider and you're gonna sit down into a squat.

Okay,

So the feet flat on the ground,

Your toes can point out a little bit if you need to,

Bring your palms together in front of your heart and press your arms against the legs to open the legs,

At the same time resist with your legs,

Squeeze the outer arms,

Soften your jaw,

Relax your eyes and breathe.

See if you can feel the breath down in your belly.

Release your hands down to the ground,

Fold over your legs,

Bring your feet a little bit closer,

Hips are just in,

Press your feet down into the ground,

Inhale,

Rise all the way to stand,

Reach your arms up,

As your palms come in through your heart,

Interlace your fingers,

Press your palms out in front of you,

Arms straight and then with your palms right in front of you at eye level,

Round your back and you pull in your ribs so that you puff up your back like a cat pose,

Like an angry cat.

Keep that activation of the belly so you should feel the ribs moving in or you should get the ribs moving in,

The back of the waist expands and widens,

Keep that as you reach your arms all the way up overhead.

Okay,

So notice if you've lost that and you've arched your back,

Recommit to pulling the ribs down,

Lengthen down through your tailbone and go up through your palms.

Okay,

So now from the outer hips down,

Press your feet into the ground,

Get along through your legs and from the outer hips up,

You lengthen through the sides of your waist,

Through your outer shoulders,

Firm up your elbows and get pulled up.

And notice if you're really gripping in your throat,

Can you soften your throat and jaw a little smile on your face so that you're not holding tension there.

Keep breathing into it,

Waking up the body when we lift the diaphragm,

Then it has this invigorating lightening effect on the whole body and on the mind.

Feel that invigoration.

Okay,

Bring your hands down.

We'll go right into the other side.

So switch the grip on your hands.

The other pinky should be on the bottom.

Press your palms out in front of you and then inhale,

Reach your palms all the way up overhead.

Can you press evenly through the pinky side of the hand and the index finger side of the hand,

The inside of the shoulder and the outer shoulder?

Okay,

Once again,

Weight down into your heels.

And your thigh bones back,

Tailbone down,

Pubic bone and tailbone come together,

So closer together like you're getting more compressed and then lengthen up.

Lift your diaphragm,

Lift up through the roof of your mouth,

The crown of your head.

One more breath,

Bringing so much energy into the body.

It's like a cup of coffee and then release your hands.

The forearms should feel nice and warmed up.

Fold over your legs.

Okay,

Bring your feet together.

Bend your knees,

Fingertips to the ground and you're going to lift your left leg back and up behind you.

Okay,

So you're in a sort of half lift position with the chest moving forward.

Fingers pressing into the ground,

Arms long like pillars.

Take an inhale to stretch your chest further forward.

And then as you exhale,

Bend both knees.

You're going to bring your left knee behind your right knee,

Almost like your left knee is going to touch the ground.

Okay,

Inhale open,

Extend your leg back,

Straighten both legs.

And as you exhale,

Knees come together,

Curl in.

Either keep doing that with your fingertips on the ground or you can bring palms to the heart for more of a challenge.

Moving with the breath here,

Exhale.

Strong legs,

Inhale.

And exhale.

One more inhale.

And exhale,

Curl in.

Inhale,

Extend the legs straight.

If the palms are at the heart,

Bring them to the ground and then start to fold over your legs,

Standing split.

So,

Look towards your navel,

Lift your left leg higher behind you.

Crown of the head moves towards the ground.

If you want more,

You might reach around with your right hand and grab the back of your shin or the back of your calf.

Stay on the left fingertips and fold.

Deep breath.

Okay,

Return both hands to the ground and step your left foot down.

Take your right hand to your right knee and you're going to come up to stand on your left foot.

So,

You're taking your right knee up into your chest.

Interlace your fingers on your right shin,

Hug your knee into your chest.

So,

Get your thigh on your belly,

Pull it in.

Get really solid,

Really strong through your left leg.

So,

No bend in the left knee.

Left leg is like a pillar.

So,

The same thing as we did before,

The pubic bone and the tailbone come in towards each other and lift up.

Soften your neck and throat.

So,

The pooling isn't with the shoulders,

It's with the biceps.

One more breath and then put your right foot down next to your left.

Arms down by your sides,

Take a breath to reset.

Notice the effect of the poses on your body and your spirit.

Bring your palms together in front of you.

Inhale,

Sweep the arms up,

Look up and exhale,

Fold over your legs.

Okay,

Other side.

Fingertips down,

Swing your right leg back behind you and then as you exhale,

Both knees bend,

Right knee comes behind the left calf.

Inhale,

Open,

Extend the leg back and exhale,

Curl in.

If you feel solid and you want to challenge,

Palms to the heart,

Balancing.

Inhale and exhale.

Keep going in your own rhythm.

One more,

Curl in and then fingertips come down,

Extend the right leg back,

Standing split.

So,

Look towards your right foot,

Lift it high.

Left leg strong like a pillar.

If you want more,

Left hand comes behind the calf to grab it and you pull yourself in towards your leg.

The right fingertips are like a kickstand to support you.

Bow in,

Forehead towards the shin,

Maybe you're really far from that,

That's fine too.

That's just the direction that you're moving in.

Lengthen the left hip crease back so that you stay long through the left side waist.

You're not shortening it.

And slowly,

Both hands come down,

Right foot comes down.

Take your hands to your left shin and come up to stand on your right leg.

Left knee comes into the chest,

Lift it high.

Forget about the left leg for a second and I want you to make your right leg really solid.

Right heel presses down into the ground,

Lift up on your right knee cap.

You power up that leg and then can you take your left knee further into the chest by squeezing,

Pulling it in with your biceps.

But all the while,

Shoulders are soft.

Maybe not soft but not overworking.

Jaws are relaxed.

Soften your eyes so that you're not restricting the flow of energy.

When we create tension somewhere,

We cut off the energy so let it flow all the way up.

Let the breath flow.

One more breath.

And step down with your left leg.

Inhale,

Circle your arms up.

Separate your feet hips width distance.

Take your arms down at the height of your shoulders,

Palms facing down in front of you so your arms are out straight like a zombie.

And lift onto your toes,

So heels really high.

Plug in your inner ankles and slowly start to lower,

Bending your knees.

Keep your tailbone long.

Ribs coming in,

Heels high.

And finally you land on your toes,

Sit back.

Just a little boat,

Lift your legs up.

See that the level of your face are higher,

Arms,

Now the palms flip up.

Okay,

Boat Pose Navasana.

Deep breath in.

And full breath out.

Long inhale.

And long exhale.

One more.

Cross your ankles.

Release your feet to the ground.

Inhale,

Sweep your arms up overhead.

And as you exhale,

Fold over your legs,

Bringing your head towards the ground.

Relax.

Inhale,

Come back up.

Short boat,

Just a breath.

Cross your ankles,

The other one in front,

Sit down.

Rock forward onto your sitting bones,

Lift your fingertips.

And as you exhale,

Lengthen out over your legs and bring your forehead towards the ground.

Okay,

Slowly come back up.

Keep the legs in the same position.

Bring your hands down to your thighs,

Sit.

Follow your breath in and follow your breath out.

Palms come in through the heart and bow forward.

Namaste.

You can either finish your practice there,

Nice warm up,

Especially for the legs and the hips,

And energizing,

Spine lengthening,

Side body lengthening.

Poses should give you a good start to your day or be the base for a longer practice.

So you decide.

Thank you for being here.

Until next time.

Reviews

Hello beautiful 🌺🌷🌺🌷🌺Thank you so much for the wonderful movements 🦋I enjoyed the sweet and grounding feelings it gives me 🗺️have a blessed day ☮️Namaste