Lunchtime Slow Flow Yoga: Recharge And Renew

Step away from your busy day and immerse yourself in a 40-minute slow flow, designed to recharge your mind and body. This gentle, yet powerful practice, combines mindful movement with relaxing music to help you build mental and physical strength. Through a slower pace, you'll connect deeply with yourself, nourishing your body with breath & movement to cultivate a sense of calm, ease, and comfort.

Perfect for all levels, this session will leave you feeling renewed, creative, focused, and calm-ready to return to work with a clear mind and refreshed energy.

Music provided by: musicofwisdom

Transcript

Welcome,

Everyone,

To this lunchtime flow.

This class was designed to recharge,

Restore,

Reconnect,

And give you new energy,

New sense of purpose to return to your workday.

Find a comfortable position on your mat,

Maybe laying on your backs,

Maybe laying on your bellies,

Maybe seated cross-legged,

Hands resting gently on your laps or on your knees.

When you find that place of comfort,

Gently close your eyes,

If that feels safe in your body,

Or bring them to a soft gaze.

We take these first few moments of practice to check in on your inner landscape.

How are you doing?

Release the business of the day and allow yourself to arrive fully into this moment.

Take a deep breath in through your nose,

And as you exhale,

Release any tension you may be holding onto in your beautiful body.

This space is for you to recharge and reconnect with your inner world.

Embrace what you find,

Meet it with grace.

There's no need to change or fix anything,

Just simply observe.

The end of your next exhale,

Take a deep breath in through your nose,

Hold at the top,

Exhale out of your wide open mouth,

Making the sound of the ocean with a gentle constriction in the back of the throat.

A breath in,

Feel the air fill up belly,

Rib cage,

Top of the chest,

Feel the fresh air circulating through your heart space.

Open your mouth,

Slight constriction in the back of the throat,

And exhale,

Empty everything out.

Another breath in through your nose,

Fill up,

Sip in just a little bit more air,

Hold it at the top,

And this time seal your lips,

And gently exhale the air through your nose.

That's your Ujjayi breath,

Also known as your victorious breath.

You'll be using that breath throughout the practice to support you,

To nourish you.

At the end of your next exhale,

Make your way to a tabletop,

All fours,

Palms are stacked under shoulders,

Knees are stacked under hips,

And when you get there,

We'll start out with a few cat-cow tilts,

Drape your belly towards the floor,

Pressing the palms into the mat,

Gazing forward,

Inhaling deeply,

And then exhaling,

Rounding the spine,

Pressing into the mat like an angry cat.

Inhale,

Gaze forward,

Lengthen the spine,

Exhale,

Round.

Inhale,

Lengthen,

Gazing forward,

Exhale,

Pressing the palms into the mat,

Rounding the spine.

Inhale,

Lift your right arm high,

Exhale,

Thread it beneath your body,

Shoulder comes towards the mat,

The right shoulder comes towards the mat,

The right cheek comes towards the mat.

Inhale,

Right arm high,

Exhale,

Thread it through.

One more time,

Inhale,

The right arm comes high up overhead,

Exhale,

This time place the palm back onto the mat,

Sink your hips back towards your heel for a child's pose.

Inhale,

Wave back up through tabletop,

And we take it onto the left side.

Inhale,

Your left arm high,

Exhale,

Thread it beneath you,

Left cheek comes to the mat,

Left shoulder blades on the mat.

Inhale,

The left arm comes high,

Exhale,

Thread it through.

Inhale,

The left arm high once more,

Gaze up towards the left fingertips,

Exhale,

Place the palm back onto the mat,

Sink the hips back towards the heels,

Stretching the arms forward for child's pose.

Inhale,

Wave back up through tabletop.

And this time,

Bring the big toes to touch,

Sink your hips back towards your heel,

And spend a few moments in child's pose,

Lengthening the fingertips,

Lengthening the arms out long in front of you,

Using your breath as your support system.

Breathe.

At the end of your next exhale,

Make your way to downward facing dog.

Tuck the toes,

Pike the hips forward,

Pressing into the palms,

And you're in your first down dog.

Pedal in and out of the heels,

Walking your dog here,

Warming up the hands,

And then you walking your dog here,

Warming up the hamstrings.

They're one of the biggest muscle groups in the body.

Spend a few moments here to tend to your hamstrings.

Maybe you stretch,

Maybe you shorten your dog,

Maybe you lengthen your dog.

Find ease.

And when you're ready,

At the end of your next exhale,

Some travel to the front of your mat.

Walk,

Step,

Hop,

Float,

And when you get there,

Land in a forward fold.

Swing side to side,

Elbow to elbow.

Take an inhale,

Come all the way up to standing,

Stretching the arms up overhead,

Gazing through your fingertips.

Exhale,

Place your right hand on your right hip,

Lean into your right side body,

Feeling a stretch in your left side body.

Inhale,

Back through center.

Exhale,

Let's get your other side,

Left hand to left hip,

Leaning in towards your left side body,

Opening the right side body,

Feeling a stretch along the right side.

Inhale,

Back to the center,

Go post the arms,

Lean back,

Open the chest,

Open the heart.

Exhale,

Fold forward.

Inhale,

A half lift of the spine,

Touch your legs,

Draw your hands up towards the bottom of the knees,

Keeping the spine long,

Gazing forward.

Exhale,

Fold forward,

Bring the palms to the mat,

Exhale,

Fold forward,

Bring the palms to the mat,

Step,

Step back,

High plank,

Lower to a low plank,

The arms about 90 degrees,

And then lower all the way down to the mat,

Rolling onto the tops of your feet,

Pressing into your feet,

Pressing into your palms,

Coming all the way up,

Bringing up yourself into an upward facing dog,

Lifting the heart.

And then exhale,

Tuck the toes,

Spike the hips,

And you're back in your downward facing dog.

Take a few breaths here in your down dog.

And when you're ready,

At the end of your next exhale,

Some travel,

Make your way to the front of your mat,

Walk,

Step,

Hop,

And when you get there,

We do it all over again.

Land in a forward fold.

Inhale,

Trust your strong legs to come all the way up through standing,

Gaze up,

Arms up overhead,

Gaze through your fingertips.

Exhale,

Right hand to right hip,

Lean that way into the right side body.

Inhale,

Back through center,

Exhale,

Left hand to left hip,

Leaning into your left side body,

Opening the right side body,

Feeling the stretch all the way up your right side body.

Exhale,

Back through center.

Go post the arms,

Stretching,

Keep the back open wide,

The shoulder blades wide,

The chest open.

Exhale,

Fold forward.

Palm comes to the mat,

Step,

Step back,

High to low push-up,

Roll onto the tops of your feet,

Upward facing dog.

Tuck your toes,

Pike your hips back,

Push into downward facing dog.

Take a few breaths here.

When you're ready,

At the end of your next exhale,

There's no rush.

With integrity,

Mindfully,

Walk,

Step,

Or hop to the front of your mat,

And when you get there,

Bring your big toes to touch.

Sink your hips,

Bend your knees,

Sweep your arms up by your ears,

Utkatasana chair pose.

Straight line up the midline.

Breathe,

Use your breath to support you through this posture.

Sink your hips just a little bit lower,

A little deeper into the hip.

Hold your chair pose here for a few moments,

For a few moments,

Building strength in the back body,

The glutes,

The thighs,

The legs.

Breathe,

Ujjayi breath in through your nose,

Hold at the top,

Exhale through your mouth.

Just a few more moments here in Utkatasana chair pose.

Exhale,

Fold forward.

Inhale,

It's a half lift of the spine.

Hands adjust below the knees,

The back is long and straight,

The spine is long.

And then exhale,

Palms come to the mat,

Step,

Step back,

High to low pushup.

Roll to the tops of your feet for an upward facing dog,

Pressing into the mat.

Tuck the toes,

Pike the hips forward,

Downward facing dog and take a few breaths here.

Pedal in and out of the dog.

When you're ready,

Step your right foot forward,

Dial your back heel down,

Sweep your arms up overhead,

Bend into your right knee,

Arms up,

Gaze up,

Warrior one.

Exhale,

Tee the arms out,

Keep the knee bent,

Keep the back leg dialed down,

Warrior two,

Open up to warrior two.

Flip your front palm and reverse your warrior,

Leaning into the back body.

Exhale,

Swivel the palms back to the mat,

Step,

Step back,

Take it through the flow,

High to low pushup,

Upward facing dog,

Roll to the tops of your feet,

Press into the palms,

Lifting the heart and then tucking the toes and piking the hips back for a downward facing dog.

And we take warrior one on the other side.

Step your left foot forward,

Dial your right foot down,

Sinking into the back and then bending your left knee,

Sweeping your arms up overhead,

Gaze,

Follow,

Warrior one.

Stacking your joints,

Open wide,

Keeping the knees bent,

Keeping the back leg dialed in,

Open the palms,

Open the arms up into a wide T,

Opening up to warrior two.

Flipping your front palm,

Reversing your warrior,

Leaning into the back body and exhale,

Bring your palms back to the mat,

Step,

Step back,

High to low pushup,

Upward facing dog,

Tuck the toes,

Spike the hips,

Downward facing dog.

And while the music play,

Keep moving through these postures.

When you've done both sides,

Walk back to the front of your mat,

Big toes come to touch,

Sink the hips,

Bend your knees,

Sweep your arms up by your ears,

And reset in Utkatasana,

Chair pose.

Hold for just a moment,

Exhale,

Fold forward,

Inhale,

A half lift of the spine,

Exhale,

The palms come to the mat,

Step,

Step back,

High to low pushup,

Upward facing dog,

Downward facing dog.

Take it through your vinyasa.

A few breaths here in your down dog,

And move through the sequence while the music plays for a few minutes here.

Continue through warrior one,

Opening up to warrior two,

Reversing the warrior,

Taking the palms back to the mat,

Stepping back into the vinyasa.

And when you've done both sides,

Reset in Utkatasana,

Chair pose,

Bringing the big toes to touch,

Bending the knees,

Sinking the hips,

Sweeping the arms up by your ears,

Bringing the big toes to touch,

Bending the knees,

Sinking the hips,

Sweeping the arms up by your ears,

Exhale,

Fold forward.

Keep moving through the music,

Through the sequence,

Make it feel good.

Balance out whatever you're doing,

And at the end of your next exhale,

We meet back home in downward facing dog.

When you get there,

Take a few moments to let the sensations subside and absorb that good energy you've just created in your beautiful body.

When you're ready,

Lift your right leg high,

Step it through to the front of the mat,

Bending into your right knee,

Sweeping your arms high,

Staying on the ball of your back foot.

Crescent,

High crescent lunge.

Bring your palms together at your heart center,

Twisting your left elbow over your right knee for crescent twist.

Grab your right wrist and take it with you,

Leaning into the side body,

Opening up for sky archer.

Exhale,

Bring the palms back to the mat,

Step,

Step back and take it through the vinyasa,

High to low pushup,

Hold to the tops of your feet for an upward facing dog,

And then tuck the toes and pike the hips for a downward facing dog.

Take it on the other side,

Step your,

Lift your left leg high,

Exhale,

Step it through.

Inhale,

Bending into the right knee,

Sweeping the arms up,

Bending into your left knee,

Sweeping the arms up high overhead,

Dialing,

Keeping on the ball of the back foot for crescent lunge.

Bring in the hands to heart center,

Taking the left elbow over your right elbow over your left knee for a crescent twist,

And then taking that left arm with you,

Taking the left wrist,

Leaning into your left side body,

Opening wide into a sky archer.

Exhale,

Dial the palms back to the mat,

Step,

Step back,

High to low pushup,

Upward facing dog,

Downward facing dog.

Upward facing dog,

Downward facing dog.

We add on,

Lift your right leg high,

Step it through to a crescent lunge,

Palms to heart center,

Take the twist over your right knee,

Left elbow over right knee,

Take that right wrist with you into the sky archer,

Opening up.

You're leaning to that side,

So bending to a side lunge,

Skandhasana,

And then we pivot,

Walk to the back of the mat,

Bring your right hand to the mat,

Left arm goes high for a dragonfly twist,

And then sit your heels back towards your hip for a seated half split.

Re-bend the front knee and step back and take it through your vinyasa,

High to low pushup,

Upward facing dog,

Downward facing dog.

You should be facing the back of your mat.

When you're facing the back of your mat,

It's the left leg that comes high.

Lift your left leg high,

Inhale,

Step it through.

Coming up into crescent lunge,

Palms to heart center,

Taking the twist over the left leg,

Right elbow over left leg,

Take that right wrist with you and lean,

Opening to the side body,

Sky archer.

You're bending into that side,

So skandhasana towards your bent knee,

Side lunge.

Crawl your way back towards the front of your mat,

Left arm comes to the mat,

Right arm comes high,

Drop the back knee,

Sit the hips back towards the heel for a seated half split.

Step the left leg back to meet the right.

We're back at the front of the mat,

Taking it through the vinyasa,

High to low pushup,

Upward facing dog,

Downward facing dog.

We add on one more chunk here.

Again,

Lift your right leg high,

Step it through,

Crescent,

Crescent,

Arms are high up overhead,

Bring the palms to heart center,

Take the twist over your right knee,

Left elbow is twisting over the right knee.

Take the right wrist,

Leaning over into the right side body,

Sky archer,

Leaning towards the right,

Skandhasana,

Side lunge into that side.

Place the right palm on the mat,

The left arm goes high for a dragonfly twist.

Sink your heels,

Sink your hips back towards your heel for a seated half split.

This time,

Take your left leg high,

Press into your right leg,

Take your left leg high,

Left leg high,

Arms are up high overhead,

Knees into chest for high karate.

Cross your left ankle over your right knee for a standing figure four,

And then sweep your arms back behind you,

Leg behind you for an airplane take flight.

Drop your left leg,

Drop your right leg,

And take it through your flow,

High to low push-up,

Upward facing dog,

Downward facing dog,

And repeat this on the other side.

Bring it all together,

Left leg comes high,

Step it through,

Crescent,

Crescent,

Take the twist,

Right elbow over left knee,

Grab that right wrist and lean into that right side body,

Sky archer,

Bending the side lunge towards your bent knee,

Skandhasana,

Placing your left wrist onto the mat,

Lifting the right arm high up overhead for dragonfly twist,

Sink your hips back towards your heel for a seated half split.

This time,

We're pressing into the left leg,

Right knee comes up into the chest,

Arms are up high overhead,

High karate,

Crossing your right ankle over your left knee for a standing figure four,

And then sweeping your right knee back,

Sweeping the arms back,

Take flight for an airplane pose.

Dropping that right knee behind you,

Taking the left leg back to meet it,

And take it through the vinyasa,

High to low push-up,

Upward facing dog,

Downward facing dog,

Upward facing dog,

Downward facing dog.

Bring all these postures together and move your body in any way that feels good.

Remember,

It's not about how you look in the shape.

Don't overthink,

Move your body so it feels good.

Keep the postures if you remember them,

Or make up new ones,

Add on,

Take away,

Just move your body in any way that feels good for the next few moments here as the music plays.

When you're ready,

Find balance,

Even out what you're doing,

And we meet back home in downward facing dog.

Take a few moments here in your down dog to absorb that fresh flow of oxygen,

The fresh energy you've just created in your body.

Let those sensations subside,

Let it feel good,

And when you're ready,

Gently and mindfully,

Come to a seat in the middle of your mat.

Sit tall and bring the soles of the feet onto the mat.

Lean back slightly,

The spine is long,

And lift your feet off the mat about 90 degrees,

Your arms are by your side,

And engage your core.

Hold steady,

This is boat pose,

And breathe that ujjayi breath in through your nose,

Out through your mouth.

Use your breath as an anchor to sustain this pose for a few moments here,

Building strength,

Building resilience,

Building strength,

Building resilience.

And remember in yoga,

It's okay to come in and out of the posture,

Listen to your body,

It's the number one truth teller in the room.

It's okay to come out,

It's about how we get back in,

Building resilience.

Take a break if you need it,

Come back and settle into your boat pose,

And breathe,

Use the breath to sustain you,

Nourishing yourself with your breath.

Just a few more moments here,

Holding your boat,

Holding strong,

Keeping the spine long,

Maintaining the integrity of the spine,

Cultivating strength,

Building resilience,

Strengthening the back body,

The glutes,

The legs,

The thighs,

Building physical strength.

And at the end of your next exhale,

Gently lower everything to the mat,

Lengthening the legs long in front of you.

And very slowly make your way to child's pose.

Come on to all fours,

Into a tabletop,

Spreading the knees wide,

Bringing the big toes to touch,

And sinking your hips back towards your heels,

Lengthening your arms long in front of you,

And bringing your forehead to the mat.

And settle into a child's pose for a few moments here,

Opening the back body,

Releasing tension in the lower back,

Pressing into the palms,

Opening the shoulder blades,

Strengthening the shoulder blades.

Make it active,

Breathe,

Use your breath to support you through this posture,

To support you through this posture,

Keeping your attention and your awareness inwards on your inner landscape,

Breathe.

At the end of your next exhale,

Gently make your way to lay down on your belly,

Make a pillow underneath your forehead,

And gently draw your right knee towards your right elbow,

Keeping your left leg long,

Settling into a half frog,

And breathing.

End of your next exhale,

Relengthen your right leg long behind you,

Take a few moments to let the sensations subside,

And then very mindfully and very slowly and very gently,

We take it on the other side,

Draw your left leg towards your,

Your left knee towards your left elbow,

Take your attention back to your breath,

Deep,

Steady breaths.

Creating balance in your body.

At the end of your next exhale,

Draw that left knee,

Left leg back to meet the right,

And take a few moments here to let the sensations subside,

Breathe.

And when you're ready,

In your time,

And take a few moments here to let the sensations subside,

Breathe.

And when you're ready,

In your time,

Gently make your way onto your back.

When you get there,

Hug yourself,

Hug knees to chest.

Science has now proven that the human body,

The human heart needs at least eight hugs per day to be happy,

To be healthy,

To be joyful.

Give them to yourself,

Get them from your family,

Your friends,

Your pets,

But most importantly,

Get them from yourself.

A gentle rock,

Side to side,

Gentle massage of the lower back,

Holding yourself in love.

And when you're ready,

Drop both knees towards the right for a supine twist,

Rinsing out the spine,

Releasing tension,

Releasing stagnant energy from your body.

And when you're ready,

Inhale back through center,

And gently lower the knees towards the left side for a supine twist on the left,

Creating balance,

Again,

Removing toxins,

Gentle release of the spine.

Creating new energy,

Removing old energy.

Breathe.

At the end of your next exhale,

Gently and slowly bring your knees back through center,

And take any last posture that you can,

Bring your knees back through center,

And take any last postures that may be calling to you here.

Maybe a happy baby,

Maybe another hug of the knees into the chest,

Maybe the soles of the feet are planted on the mat,

And your windshield wipering the knees.

Find what feels good in your body.

And when you're ready,

Bring your right leg to the right side of your mat,

Your right knee,

Your right toes are splayed out,

And bring your left leg to the left side of your mat,

Left toes are splayed out,

The feet are splayed out,

The arms are resting gently by your side,

Palms are facing up,

Open,

Ready to receive,

Or facing down,

Grounding into your mat,

Into your space.

Take a deep breath in through your nose,

Hold at the top,

Open your mouth,

Exhale,

Empty,

Empty,

Empty.

Shavasana,

Rest,

Release.

Take a few moments here,

I will call you back when it's time.

Enjoy the stillness.

When you're ready,

Start to bring your awareness back into your space,

Back into your body.

Wiggle fingers and toes,

A gentle rock of the head side to side,

Keeping the eyes closed,

Or in a soft gaze.

Roll onto one side,

Whatever side is calling to you,

Settling into a fetal posture,

A place of rebirth,

A reminder that it's always okay to start again,

It's always an opportunity to start fresh.

Press into your top hand and come up to a seat,

Press into your top hand and come up to a seat,

Keeping the palms pressed together at the heart center.

Take a deep breath in,

And a deep breath out,

Let something go.

Always have this accessible to you,

It's always within reach,

Your breath.

Take this calm and focus with you,

Back into your day,

And remember the clarity,

The peace,

The ease that you found here on your mat this day,

Can support you beyond your mat.

May you return to your day with renewed energy,

Creativity,

And purpose.

The light and the goodness in me,

Sees and honors the light and the goodness in every single one of you.

Together we bow and say,

Namaste,

Thank you for your practice.

My name is Petrina,

Have a fantastic day,

I'll see you soon,

With so much love,

Namaste.