Morning Solar Plexus Yoga [Soothing Vocal Guidance]

A 15 minute Morning Solar Plexus Yoga + Meditation, guided entirely by soothing voice. This audio was originally created as a video sequence. Because the vocal cues are intentionally gentle, soft-spoken, & detailed, I have made it available here as a pure, audio-only experience with no background music. There is no need to look at the screen. Simply close your eyes, stay on the mat, & let the soothing ASMR-like quality of the guidance hold space for your practice.

Transcript

Hey y'all, Nico here. Welcome back to my channel and if you're new here, Thanks for joining me. I'm Nico. Today's practice is a morning solar plexus flow plus meditation. So let's go ahead and get started. We're going to start in a comfortable seated position and we're going to use the Rudra Mudra which coincides with the solar plexus. So to do the Rudra Mudra, We'll just rest our hands on our knees or legs, Palms facing upward and we'll connect the tips of our thumbs, Our index finger, And our ring finger, While the other two fingers extend. You can close your eyes or lower your gaze to the floor. Take a deep inhale through the nose. Exhale out the mouth. Take a second. Deep inhale through the nose. And exhale out the mouth. Take one more deep inhale through the nose. And exhale out the mouth. Cool. Come back to your natural breath again. Seeing if you can establish a steady breath. In and out of the nose to use throughout the practice. Good. We'll take an inhale. Exhale, Release the hands. Extend the arms up. Inhale, Interlace the fingers, Press the palms away. Exhale, Twist to the right, Left hand outside of right knee, Right fingertips rest behind you, Looking to the right or over the right shoulder. Let your shoulders be relaxed away from the ears here. Oh. Inhale, Come to center. Interlace the fingers, Press the palms away. Exhale, Twist to the left. Right hand outside of left knee, Left fingertips rest behind you. Looking to the left or over the left shoulder. Inhale, Center again. Interlace the fingers, Press the palms away. Exhale, Come up to hands and knees. We'll do some Cat-Cow, Marjoryasana, And Bidalasana. Hands underneath shoulders, Knees underneath hips. Second, Inhale, Arch the spine, Lift the chin, Flip the tailbone up and away. Exhale, Round the spine, Tuck the tailbone under, Bring the chin down to the chest. Good. Inhale, Arch. Clip the tailbone up, Lift the chin. Exhale, Round. Tuck the tailbone under, Chin to chest. Good. Couple more rounds on your own. Good. Come back to neutral spine. Coming back to hands and knees. From here, We're going to lift the right knee off the ground, Putting the right toes upward. And you can either take this left hand and reach back for the right foot, Or bend that left arm behind your back for tiger pose, Vyagrasana. Bring your gaze forward. Take an inhale, Lift as tall as you can. Exhale, Release. Good. Now from here, We're going to take this right knee and bring it in between the hands and start to extend the left leg back, Coming to ekapada rajakapotasana. Pigeon Pose. Try to stay nice and square on top of the hips. You can bring your shin more parallel with the front edge of your mat if that feels okay and you can do so comfortably. I need more of a bend in my knee. It's perfectly fine to have a deep bend in your knee too. Roll those shoulders back, Chin parallel to the floor. Inhale. Exhale roll into that right hip and come back up to a table position. From here, We'll do the other side. So lift that left knee, Point those toes up. You can either take this right arm, Reach back for the left foot, Or just bend this left arm behind your back. Nice and tall here. Inhale. Exhale, Release. Bring that left knee up in between the hands and extend that right leg back for pigeon pose. Roll those shoulders back. 10 parallels to the floor, Nice and square on the hips. So I'm not sinking down on one side or the other. Nice and open here. You can always bring a pillow underneath the hips too if this version of pigeon pose doesn't work for you. Good. Inhale. Exhale, Roll into the left hip. Make your way back up to a table position. Then we're going to come down to our belly. So making your way down to your belly. We'll take the arms and interlace the fingers behind us. Start to roll the shoulders back. Press that fist away, Lift the chest off the ground, Press the pelvis into the ground, And if it feels okay, You can lift the legs as well for locust pose. Good. For three. 2. One, Inhale, Exhale, Release. Bring those hands down underneath the shoulders and we'll press it back to a child's pose. So big toes together, Knees wide. Press back to Child's Pose, Balasana. Extend those arms forward, Melt the heart down. Okay, I'll take an inhale and child's pose. Exhale, Make your way to a seat. Again. I'm going to bring those feet out in front of us. Take the arms, Extend them in front, Palms facing upward. Your feet could stay planted on the ground. Elongate through the spine. Think about a string pulling up from the crown of your head. Inhale. Exhale. We're just going to start to shift our weight back until we feel the core engage here and staying here for a couple of breaths. If you want, You can lift the toes as well or extend the legs straight. This is Navasana, Boat pose for three. Too. And one, Inhale. Exhale, Lower those feet back down. And then point the toes up. Towards the ceiling. We're going to grab the outsides of the feet with the knees bent here and start to scoot your hips back. Let's see you feel a stretch in that lower back coming to this modified version of seated forward bend. Feel free to go ahead and let your head relax down here. You may have a deep bend in your knees or your legs may be more straight. It's just whatever works best for your body. Mmm. Take an inhale. Exhale, Roll up to a seat. And you can either go ahead and lay down on your back and Shavasana. Which is feet reaching towards the bottom corners of your mat and your arms are resting at your sides, Palms facing upward, Or you can be in a seated position. Whatever works best for you. Take a deep inhale through the nose. And exhale at the mouth. Take a second deep inhale through the nose. And exhale out the mouth. One more deep inhale through the nose. And exhale out the mouth. And return to the natural breath once again. Just allowing yourself to be fully relaxed here. Letting the facial expression be relaxed. Letting those shoulders fall away from the ears. Letting each exhale allow you to melt deeper into your mat. And now visualize. A bright yellow light in the abdomen. Radiating from your center outward. Feeling its warmth. Feeling a fire and warmth in the belly. Letting the rays from the bright yellow light. Warm your whole body. As you feel its warmth. You release any doubt. Any fears. Any worries. Feeling the power of the solar plexus. Igniting your inner fire. And affirm here. I wake up each morning feeling valuable, Confident, And capable. If you'd like to stay here longer, I invite you to pause this audio now. Otherwise, Begin to wiggle your fingers and toes, Coming back into your body and back into the room. And if you're laying down, Roll to your favorite side using your arm as a pillow. As we take a moment here to reflect on our practice. And to extend gratitude towards ourselves for this act of self-care and self-love today. And if you're not already there, Make your way up to a comfortable seat once again. Together, We'll sweep the arms up overhead. Inhale, Let the hands meet. Exhale, Fold them down to heart center. Namaste.