Shift Your Inner Climate | 48 Minute Vinyasa

Shift Your Inner Climate is a breath-led power vinyasa designed to help you change your internal state through conscious breathing and movement. We’ll use the breath as a bridge between the body and mind, returning to it whenever the practice becomes challenging.

This full-body flow includes hip openers, Eagle, Warrior III, Standing Splits, Side Plank, creative binds, Bound Half Moon, core work and optional backbends.

Transcript

Hi there, Welcome to class. We are starting our practice in a Child's Pose. Find your way to Balasana, Knees wide. Big toes touching at the back of your yoga mat. And the forehead down to the floor. Begin to notice your breath, Just inhale and exhale through your nose. I just finished teaching this class. Here in the studio and our theme this morning was weather and climate. And I took a moment to define the difference between the two. Weather's what's happening in the moment, So. It's a sunny day, Or it's a windy day, Or there's a storm. But climate is sort of what happens over a length of time. So, For example, One rainy day doesn't create a rainforest. One really hot, Sunny day doesn't create a desert. The same thing goes within our minds and in our bodies. So the thoughts we consistently think create our inner climate. And so I wanted to spend some time on the mat this afternoon. Today for this practice, Just noticing. What are our predominant thoughts? What are we leaning into? What kind of climate are we creating? When you start to practice this, You realize that There's weather you cannot help that happens though. There's going to be a stormy thought. There's going to be a dark cloud that comes into your. Inner atmosphere, But it's the choice we have to follow that thought to make it a bigger thought to let it lead to have a lot more thoughts to let it create a storm in us or to breathe, To be mindful, To respond and not react. To choose. How we want to be with that stormy weather. Defines me. Our climate tomorrow, Next week, Next month, This year. And noticing that we have the power to breathe and affect that inner atmosphere. One mindful breath can be so powerful in shifting the way we feel and the way we think. And so let's come into just these mindful breaths now, Inhaling and exhaling through the nose. Imagining your breath is like a gentle breeze on the inside that is starting to part your clouds, Whatever you're showing up on the mat, Thinking about, Ruminating about. Take one more breath like that. And then slowly start to pat your hands in. We're coming up into Virasana, Which is. . . Pose where you're sitting on your heels, Your knees can come back in. Place the hands on the lap and close the eyes. Neck circles, Dropping your right ear towards your shoulder. And circling your head forward and down. Take your time here. There's no rush, No particular speed that you need to move at. Just the one that feels good in your body. Keep your jaw unclenched. Try to avoid clenching your body, The shoulders, The neck. The face. As you come up against any tension that you're holding in your neck and your shoulders. And meet the challenge with your breath. There is scientific data that shows that when we hold tension, In our shoulders and in our neck, It actually sends a message to our nervous system. It tells our nervous system there's something to watch out for. There's something to brace for. So let's just help clear out our inner climate right now by letting some of this tension go. Circle your head the other way. So that we can just kind of be softer, Less guarded. Bring your head. Towards neutral, Maybe just chin to chest and then roll your head up to center. Bring your hands together in front of your heart and think about the climate that you have been creating. So the consistent thoughts, Worries, Dramas. That have been circulating in the. Inner weather system of your head and your brain and then think about right now in this moment how the way you choose to think, To be, To feel, To respond is going to shape your climate tomorrow. What do you need more of? Do you need more? Breath? Do you need more gratitude? Do you need more patience? Do you need more forgiveness? And then release your hands and bring your hands forward. Let's tuck the toes under and find our first down dog. So hands down. Press into the mat, Stretch the hips up and back. Let your head go for now, Shake it out. You're welcome to be static in the pose or to move your body organically as you open up into your first down dog. From downward facing dog, Step your right foot outside your right pinky. Slightly angling the toes out, Drop the back knee down. Finding your way into a lizard lunge here. Option to stay on your palms. Or to sync into your forums. It's still very early in practice, So listen to your body. If you came to your elbows, Rise back up into your palms. Curl the back toes, Pick up that back knee, And step your back foot outside your left pinky. You might have to hop, Hop, Hop it in like this. And then step. Toes turned out. Hips drop down, Finding your squat. Hands can meet at the heart. Find a little sway side to side. And then drop your hands down as you pick your hips up, Spin your toes forward, Take a ragdoll pose, Head drops heavy. Find a little swing right to left. And then drop your fingertips to the floor. Pull your chest ahead into a halfway lift. Exhale to forward fold. Inhale to stand, Reaching the arms overhead. Exhale the hands. To the heart. Take your hands behind your back. Open your chest. And then put a big bend in those knees as you hinge forward and spill the arms forward. Drop the head down. Breathe space into your shoulder joints. Release your hand. Pull your chest forward. Find a flat back. Step your right foot back. And find Lizard. On the left. Toes turned out. Back knee down, Staying on palms. Or dropping into your elbows. Rising back up into your hands. Tucking the right toes, Straightening the back leg. Step back to Down Dog. Aramuka Svanasana. And then pull forward into high plank pose. From high plank pose, Place your right knee to the floor. Spin your right toes behind you as you spin the left foot flat. You might need to adjust the right palm slightly forward of the shoulder and reach your left arm to the sky, Finding your modified side plank. We have some side planks later in class. This is a little introduction of weight bearing in that right palm. The left leg is strong. The side waist is engaged. When we get there, If you'd like, You can always take this variation too. Release your left hand back to the mat. Step back to plank. Drop your left knee, Spin on your left kneecap, Turn the toes out. Right heel down and the right arm to the sky. And then drop your right palm down. Step back into your high plane homes. Option to drop your knees or not here as you lower all the way to your belly. As you land, Take your fingertips out wide for fingertip cobra. Elbows are up towards the ceiling, The legs are strong and the tops of the feet stay down. Begin to rise up with the breath in. Warming up your spine. Exhale, Release down. Rise up, Breathe in. Exhale, Release down. Rise up, Breathe in. Exhale releasing. Set your palms to frame your chest. Press yourself in. Up through table or through plank pose to get into a down dog. Arriving in downward facing dog. Take your right foot towards your right thumb. Spin your back heel flat, Toes turned out, And come into warrior one pose. Reach out through the arms, Pinkies are spiraling in, Chest is lifted. Don't forget to keep that tone in your low belly to protect your low back. Breathe in. As you breathe out, Hands behind the back. Squeeze the shoulder blades together and take a fold into a humble warrior, Dropping the head inside the right foot. Rising back up into warrior one and lowering the hands down to frame that right foot. Pause here. Slide your right foot back a footprint. Lift your left leg up. Square your hips and bow in for standing splits. Or head toward the shin. Lifting that left leg up to the sky. And then walk your hands forward to a flat back. Breathe in. Jiva squat, Left knee to right calf tap. One, Re-extend. Taxi. Great stuff. And tap three, Re-extend. Here, Hold your grounded airplane, And we're really gonna load up this right leg and hip. Bring the hands to the heart, Coming into your warrior three variation. Inhale. Exhale. Release the hands back down. Take a giant step to the back of your mat. And then walking around toward the long edge, Bending the left knee, Skandhasana. So we're gonna give that right leg a little break. Flex the toes. Sink the hips towards this left foot. And then turn toward the back of the room, Find a lunge. Spin your back heel flat. Warrior one, Again, Rising up, Hips are squared, Pinkies in. Pull the low belly in and up. Join your hands behind your back. Class. Open and bow. Inside that left leg, Humble warrior. Rising for Warrior One. Yourself all the way back up. Arms reach high. And release the hands to the mat. Slide the left foot back a footprint. Lift the right leg up. Breathe in. And then do the squat. Breathe out. Extend, Breathe in. To the squad. Stanley. And cut. Extend, Breathe in. And then stay here or challenge that left leg, Hands to the heart, Zip up the low belly, Warrior three, Inhale. Exhale. Hands down. Big step back, Right foot. Walk all the way to the right, Bending the right knee. Skandhasana. Other side. Breathe out. Turn towards the front. Pause here. Step your back foot forward. Halfway lift. And exhale, Fold. On an inhale breath, Rise to stand. And bring your hands to your heart. Step your feet together. Sink your hips down and back for chair. And wrap your right arm under your left arm. Then wrap your right leg over your left, Maybe the ankle, Wraps the calf, Eagle pose, Three, Two, One. Sitting deeper into those outer hips, One. Unwrap your right leg, Send it back into your warrior three. You And then a big step back, Unlock your left knee, Tap the toes down, Come up into your eagle-wrapped crescent. And then unravel to warrior two. Reach the arms wide. Flip your left palm for a reverse warrior, Stretching up and back. And then cartwheel your forearm down to the inside of your left thigh or hand to the floor, Side angle pose. Option for binding, If you would like, Wrap your right arm around your low back, Maybe your left arm under your left thigh. And then looking down. Place your right hand to the floor. Spin to your back toes and take a lunging twist. Here's where that side plank can come in. You can stay here, Lunging twist or roll to the outer right foot, Step this left foot back and find Vashti Stasana. One high plank pose. Chatter on them right now. Up Dog Cobra. Download. Docs Take a cleansing breath here. And then step your left foot towards your left thumb. Spin your back heel flat. Join the hands behind the back. To open the chest. Fold inside the left leg. Warrior One, Rise and reach. Hands down to the floor, Slide your left foot back, Lift your right leg up. Jiva squat one, Extend. To extend. Three, Extend. Maybe hands to the heart, Breathe in and out. Drop the hands down. Big step back with right foot. Turn to the long edge of your mat and pause. Feet are parallel, And then bow in. Wide-legged forward fold. Head dropping down towards the floor, Option to invert and go upside down if that's in your practice. Walk your hands forward up to a flat back. And walk around towards the opposite side of the room, Turning the right toes back. Left heel back down to the floor, Warrior one, Right side toward the back wall. Hands behind the back, Exhale, Open the chest. And fold. Rise back up, Warrior one. Hands drop down. Slide your right foot back, Lift your left leg, Do the squats. Soon. One, Load up that right leg. Fly for Virabhadrasana. Three, Breathe in. For now. Hands down, Big step back again, Quarter turn to the long edge of the mat, Feet parallel. Place. And fault. I'm about halfway. Walk yourself around to the top of the mat. Pause here in a lunge. Step your back foot forward. Halfway lift, Inhale. Exhale, Forward fold. Inhale to stand, Reach the arms up. Bring the hands to the heart, Exhale. Step your feet together for chair pose. Utkatasana. Wrap your left arm under your right arm. Your left leg over your right leg. Line up your joints. Eagle pose, Garudasana. Check it. One, Send your left leg back, Warrior three with eagle arms. Breathe in. Breathe out. Big step back. Find your crescent with eagle arms, Sink your hips, Lift your fingers. Warrior II, Unravel, Open the arms wide. Reverse warrior, Tip back and open. Side angle, Elbow to thigh or hand inside the foot. Option for a bind, Left arm around. Thank you. Left hand down, Lunging twist, Roll to the back toes. Reach that right arm to the sky. And then step the right foot back for your side plank. Prison. Down. High Plank. Inhale and Chaturanga. Up Dog or Cobra, And. . . Down dog. Arriving in your downward facing dog, Take a cleansing breath in. And out. And then look forward, Jump or step through to sink. And roll onto your backs. Arriving on your back, Give yourself a big hug. Massage your back into the floor. And then take your legs to the ceiling. Your hands can frame your hips. Flex your feet and start to find small little lifts. Pulsing the heels to the ceiling. This is targeting the transverse abdominals, The low belly muscles. Keep going, Starting to feel some burn in the low belly. Good, Pause. Lower your right leg down without letting your low back lift. Pick it back up. Lower your left leg down. To get back up. Keep going side to side. And then pause, Legs up. Bend the knees to 90, Take your arms out to the sides. Lower your knees over to the left without dropping them to the floor. Hover, Hover, Hover. Pick it back up. Lower the knees to the right without touching the floor. Pick it back up. Side to side like this, Nice and slow. The knees lowering towards the left, Looking to the right. Lifting back up. Knees lowering to the right, Looking to the left. Back up. On your own, Do a couple more. And come back to center. Extend your legs up to the ceiling, Take your hands behind your head, Interlace all 10, Elbows can hug in. And then try to lift your tailbone and lift your shoulder blades. And find these little pulses, Keeping the shoulder blades off the floor. 10. Nein. 8, 7, 6, 5, 4. Three. To And one, Good release. Give yourself a big, Well-deserved hug. And we're gonna rock and roll on the length of our spine until we can get back into a down dog. And if you wanna take a chaturanga, Own the way you can. Rock and roll. And then up, Plant the palms, Step back, Downward dog. Here on your down dog, Bring your right foot outside your right pinky again, Drop your back knee down, Turn the right toes out, Leaning into the left palm, Can you take your right hand to the inner right knee, Push the knee away as you look over the shoulder. Keep that in the right leg, Bend the left knee, Reach back and grab the foot. So a bound lizard pose, Breathing into the front of your left hip, Your left quad, Your right inner groin. And release. From here, Push into the palms, Step your back foot outside your left pinky, Very similar to what we did in the beginning of class, Malasana. This time, Hold your Malasana squat or play around with an arm balance, Hands on the floor, Bringing the knees into the upper arms, Looking forward, Lifting one, Maybe it won't be soon If you're up, Drop softly down. Step your left foot back again, So you're on the same side as you were, But now walk your right foot over to the left for pigeon. Now onto your forearms. Maybe four weeks. And walking your hands back in, Climbing back up into your palms. Tuck the left toes, Take it back to a three-legged dog. Then the open up the head. Option to roll to the outer left foot again and take a side or sorry wild thing side plank left foot and then reach the arm overhead And then come around for your three-legged dog. And switch sides. Left foot outside, Left pinky. Drop the back knee. Here, Lean into your right hand as you push the left knee away. Maybe then bend the right knee, Reach back and grab that foot. Really sing. Both hands inside, Left foot, Step again, Right foot outside, Right. Squatting down into your Malasana. This time let's take some twists. Left hand down and out, Right arm up to the sky. Option to wrap this arm around the back. Left arm around the front of the left shin, Join the fingers. Accept and switch. With hands. Step the right foot back again. And walk your left foot over to the right. The shin down. Come back up into your palms. Tuck your right toes, Take it two, Three, Like a dog. Bend the knee, Open the hip. And then you can choose if you want to take that wild thing, Setting the left toes behind you as you reach your top arm overhead. Back into your last down dog. And look forward and step or jump through to sit again. As you come to sit. Take your two blocks. Or if you have a blanket, You could roll the blanket up. And place it under your shoulder blade. If you have two blocks, You're just going to take your shoulder blades the block. Your head to the upper block or to the floor, Take your arms out wide. You can keep your legs straight or you could bring the soles of the feet together. And we'll just take about a minute here, Chest to open here. You And start to bend your knees so the feet are on the floor. Let's roll off of our blocks or our supports, Coming to the side body for a moment. Fetal position, You'll take your blocks from behind you as deep as you can. Gracefully as you can. And then return to your back or you'll take one of those blocks or the prop you have under your hips. Into supported bridge posts. And then from the support of whatever your hips are propped on. If it's possible, Can you take your legs up? Maybe roll the ankles around. Just draining the legs and we're letting our body. Hold a shape that is not usual. You know, Gravity is normally pulling blood and lymph and fluids down towards the feet, But right now we're flipped, So we've got that blood flow going up the body instead. Really good for our circulation, For our lymphatic system. And then start to bend your knees. Set one foot down at a time. Remove the block from beneath your hip. And lower yourself down. Slide the legs out straight. Bring the right knee in. And drop it over towards the left. Supine twist, Look to the right. Come back to neutral, Bring your right knee back in, Switch your legs out. Left knee drops to the right, Gazing to the left. And then coming back to center. Sliding both of your legs all the way out straight, Taking your arms at your sides with your palms upwards towards the ceiling. Close your eyes down and take a moment to get really comfortable. Bye! And just notice as you settle in the climate within. You You created that. You Imagine that you are lying here beneath a vast sky. And up in the sky, You're observing clouds. Some are bright, Some are dark. Some linger, Some move quickly through the sky. But you're just here observing them all. And then you notice something, A space between the clouds. You can see that blue sky beyond. Take some deep full breaths and imagine your breath is like a breeze. It's not pushing the clouds away. It's just allowing them this little current to flow with out to the sides of your peripheral gaze so that the sky just starts to come in full vision. You start to just observe the vastness of that clear blue sky. Just rest in that spaciousness now. Clouds may still be in the periphery. But your focus is on the spaciousness of the sky. You you with a little help from me and my family. You So, You Bring your awareness back to your breath. Start to add movements, Wiggling fingers and toes. You you There's no hurries here. Just as you start to wake your body up from your rest here in Savasana, I hope that you can take with you a little bit of this awareness that it's the little moments you choose. In your life that create the climate that you live in. We don't have any ability to change the rain outside. But we do have the ability to shift our climate and landscape on the inside. And if you do that consistently over time, You'll start to create a climate that is peaceful and healthy. And grateful and joyful and much more enjoyable to live in. Thank you for joining me for this practice today. Hope that you enjoyed it. Namaste.