Summer Solstice Yoga [Soothing Vocal Guidance]

A 20-minute Summer Solstice Yoga Practice, guided entirely by a soothing voice. This audio was originally created as a video sequence. Because the vocal cues are intentionally gentle, soft-spoken, and 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, and 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 for the summer solstice. This is a time to celebrate our vitality, Our passion, And our power to manifest what we want. It's a time of light and growth and to be proud of how far that we've come, To look back on how far we've come up until this point. Tap into the solar plexus chakra which is connected to the Sun which of course is the center of summer. So let's go ahead and get started. We're going to use the Rudra Mudra which connects to the solar plexus. So to do the Rudra Mudra take the tips of your index finger and your ring finger and touch it to the tip of your thumb and let the other fingers extend Go ahead and close your eyes. Make sure you're seated nice and tall. We'll take a deep inhale through the nose. And exhale out the mouth. Like 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. Bleh. I'm back to the natural breath again. Seeing if you can establish that steady breath in and out of the nose. Taking these first few moments to prepare our minds and our bodies for this summer solstice practice. Where we are celebrating our vitality, Our power, Our growth. Take it in here. Exhale release the fingers. Come up to hands and knees and we'll transition into Balasana Child's Pose. So bringing the big toes together, The knees wide. Float the hips back towards the heels. Extend the arms forward. Melt the heart down towards your mat. If you need to, You can place a couple pillows underneath your hips to help you be more comfortable in Balasana. Good, We'll take a inhale. Exhale, Shift your weight forward. Come to hands and knees, Hands underneath shoulders, Knees underneath hips. Let's do some Cat-Cow. Inhale, Arch the spine, Lift the chin, Flip the tailbone up and away. Exhale, Round the spine. Tuck the tailbone under, Chin to the chest. Inhale, Arch. Exhale round. Inhale, Arch. And exhale round. Come back to stillness again. We're gonna come down to our belly now. And bring your arms out wide on either side of your body. We're going to do this scorpion pose. So take the left knee. Slide it up in line with the left hip. You can bring your left hand flat on the ground as you look over to the left. And this may be enough for you, But if it feels okay, We'll take these left toes and bring them to the outside of the right leg with the knee pointing upward. Alright. Take a inhale. Exhale, Come back to the belly. Arms come out wide again. We'll slide this right knee up in line with our right hip. Right hand can rest on the ground. You can look over to the right, That may be enough. Or we'll take this right foot, Bring it to the outside of the left leg, Knee points upwards. Inhale. Exhale, Come back down to the belly. Take your hands and extend them behind you, Interlacing the fingers behind your back. And then roll the shoulders back. Lifting the chest off the ground, Coming to locust pose. If you want a little more, Lift those toes as well. Good. Pressing that pelvis into the ground. Take a inhale. Exhale, Release. Let your hands come down underneath your shoulders. And we'll press back. To child's pulse again. They toast together, Knees wide. It's kind of counteracting some of that backbending we were doing with this Child's Pose Balasana. Good. Okay, Inhale here. Exhale, Shift your weight forward. Welcome to Down Dog, Aromukhasvanasana. Sucking those toes under, Lift those hips up and back. Pressing your chest towards your thighs, Your heels towards the ground. Nice flat back here. If you feel like your spine is rounded, Bend your knees, Lift the heels and press back towards the thighs. Always remember your heels don't have to touch the ground. What? Here we'll take an inhale, Extend the right leg back. Exhale, Step it up in between the hands and go ahead and lower that left knee down. You could bring the top of that back foot flat. Align your right knee over the ankle. Extend the arms up for Anjaneyasana, Low lunge. We'll take an inhale here and low lunge. Exhale, This left hand is going to come down inside of the right foot. We're going to reach this right arm back as we roll onto the side of the right foot and extend this right hand behind us and kind of let our gaze go behind us too, Looking back towards that foot and back towards the hand. Ugh. Come back to center. Back to low lunge, Sweep those arms up again, Inhale. Exhale, Bring them to heart center. And then twist to the right, Bringing that left elbow outside of that right knee. Good. Looking over to the right. And we'll come back to center. Inhale, Sweep the arms up. Exhale, Bring the hands down by either side of the front foot. Step that right foot back, Come into table. And then we'll tuck those toes under, Lift those hips up and back again. Ugh. Let's do the other side. Take an inhale, Extend the left leg back. Exhale, Step it up in between the hands. Lower that right knee down. Align that left knee over the ankle. Sweep the arms up. Anjaneyasana. Long lunge, Inhale. Exhale, Right hand comes down inside of the left foot. Sweep that left arm back. Roll onto the side of your left foot and look behind you. It's called nectar of moon poles. Come back to center. Inhale, Sweep the arms up. Anjaneyasana. Exhale the hands to heart center and we'll twist to the left right elbow outside of left knee look to the left side Ugh. And he'll come back to center, Sweep those arms up Exhale, Bring those hands down on either side of the front foot. We'll step that left knee back, Come into table, And then we'll make our way to child's pose again. Big toes together, Knees wide. Extend the arms forward. Melt the heart down. Hmm. We'll take an inhale. Exhale, Shift your weight forward. Now from here we're going to come into an arm balance, Crow pose, Or bakasana, But I'm going to give you a seated option as well. If you're not quite ready for the arm balance, I want you to come to a seat, Bring those toes in front of you with the knees bent, And then you're just going to extend your arms forward. So let your triceps rest on your knees, Extend the arms forward, Press those palms away. This will kind of help engage your core and get you ready for a crow if you want to eventually move into crow pose. Or this could be enough for you right here, This seated crow pose. If you want to come up into full crow, We'll come to hands and knees to begin. Then you could lift the hips or come to down dog to start. As you start to walk. The feet forward. Resting the knees somewhere along your triceps, Maybe even up towards your armpits if you like them up that high, If that feels okay for you. Hands are flat. We bend the elbows as we shift forward, Making a shelf here. For our knees to rest, And then we lift the toes. Good. Find a focal point to help you balance. If you fall out of it, Just go back into it. Inhale. Exhale, Come down gently. We'll come all the way down to a seated position. We'll extend the legs forward. From here we'll move into staff polls. So just take the hands, Bring them alongside the hips. Press into the hands, Roll the shoulders back. Flex the feet. Think about a string pulling you up through the crown of your head. Act as if you were trying to lift your seat off the ground, But just using that activation, Not necessarily lifting the hips, Just pulling up as if you could. Inhale. Exhale, Relax. Now let's make our way down to Shavasana. You can stay seated if you like, But if you want to come down to Shavasana, Come to your back, Hug your knees into your chest. Take an inhale and hold. Exhale, Release the feet to the bottom corners of the mat. Arms would set your sides, Palms facing upward. And we'll just come back to the breath. Take a deep inhale through the nose. Exhale out the mouth. 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. Good. Come back to your natural breath again. Releasing any control over the breath. Letting it flow through you as you relax here. And while you're here, I'll say some affirmations to you, Which you can repeat silently to yourself or aloud. I am proud of my growth and looking forward to the next chapter. I allow my light to shine with confidence. Everything I deserve is on its way to me. And as you let these affirmations sink in, Visualize a bright, Warm, Yellow light radiating out from the center of your belly. Warming your whole body. Reviving you, Revitalizing you. If you'd like to stay here longer, I invite you to pause this audio now. Otherwise, Begin to wiggle your fingers and toes. Come back into your body and back into the room. If you're laying down, You can 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. If you're laying down, Go ahead and make your way up to a comfortable seat once again. And together we'll sweep the arms up overhead, Let the hands meet. Exhale, Float them down the heart center. Namaste.