Prana Vayu Reset: An Applied Vinyasa Practice (28 Min)
This focused applied yoga practice works with prana vayu, the inward-moving current of breath and attention that supports receiving, clarity, and nervous system regulation. In this 28-minute session, we move through a concise, intelligently sequenced vinyasa designed to help organize the breath-body relationship without forcing or dulling the system. The practice builds toward a brief integration with prana mudra, allowing the effects of the work to settle more deeply. This is not a passive or purely gentle class. It is best suited for practitioners who appreciate clear physical direction, breath awareness, and a more therapeutic, applied approach to yoga. You may notice: • breath is easier more fluid • improved upper chest mobility • a quieter but alert nervous system
Transcript
Welcome,
I'm Rebecca Cohen.
This is an applied yoga practice to support and regulate prana vayu,
The inward moving current of breath and attention that helps the system receive and organize experience.
This is a focused,
Intelligently sequenced practice.
We'll work with the breath,
The body,
And deliberate transitions to help the nervous system settle without dulling your energy or checking out.
Move at your own appropriate edge today.
Choose the option that suits you the best.
Remember,
Precision matters more than intensity.
All you need is a small amount of space,
A yoga mat,
And your full attention.
When you're ready,
Come into a comfortable standing position.
Standing at the top of the mat in mountain pose with your hands together in prayer at heart center.
Soft gaze over the fingertips,
Roll your shoulders back and down.
The breath is in and out through the nose,
Constrict the back of the throat to control the flow.
This is called ujjayi breath.
You'll use ujjayi breath throughout the practice as I count the breaths.
We'll warm up the body with sun salute A.
Inhale,
Sweep your arms out and up.
Exhale,
Hinge at the hips,
Come into forward fold.
Inhale,
Halfway lift up to the fingertips or hands on shins.
Exhale,
Hands to the floor,
Step or jump back into plank pose.
Lower down,
Your choice,
Either the belly,
Knees,
Chest and chin,
Or chaturanga.
Inhale to cobra or press to up dog.
Exhale,
Push back,
Downward facing dog.
Three breaths here,
In and out through the nose.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Look forward,
Step or jump your feet to the front.
Inhale,
Halfway lift.
Exhale,
Forward fold.
Inhale,
Sweep your arms out and up.
Exhale,
Hands to prayer at heart center.
Inhale,
Sweep your arms out and up.
Exhale,
Forward fold.
Inhale,
Halfway lift.
Exhale,
Step or jump back to plank.
Lower down,
Your choice.
Inhale,
Cobra or upward facing dog.
Exhale,
Downward facing dog.
Step the right foot forward between your hands and bring the left heel down,
Coming into a warrior one stance.
Chest and hips are aligned with the front edge of the mat.
Option one,
Goal post arms.
Option two,
Clasp your hands behind your head,
Pull the elbows back,
Shoulder blades down.
Looking straight ahead or slightly upward.
We'll hold for five.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Release your hands.
Shifting the hips into warrior two.
Adjust your stance lightly.
Right knee is still pointing forward.
Bend in the right knee.
Left leg is back.
Left foot is angled at a 45 degree angle.
Hips and chest are facing the left edge of the mat.
Extend the arms out,
Right facing the front,
Left pointing back.
Now reach both arms behind you,
Bend at the elbows and grab onto opposite wrists or opposite elbows.
Turn your head,
Look over the right shoulder.
Holding here.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Release your arms.
Coming into reverse warrior.
Reach the right hand up to the ceiling.
Left hand down the back of the left thigh.
Take a breath in as you gaze upward over the right thumb.
Exhale,
Coming into extended side angle.
It's going to be a moving vinyasa breath here.
Bring the right elbow over the right thigh.
Sweep the left arm up overhead so that it's pointing toward the front edge of the mat.
As the left side of your rims rolls up to the ceiling.
On an inhale,
Come back to reverse warrior.
Exhale,
Extended side angle.
Inhale,
Reverse warrior.
Exhale,
Extended side angle.
Inhale,
Reverse warrior.
Exhale,
Extended side angle.
One more,
Inhale,
Reverse warrior.
Exhale,
Extended side angle.
Bring both hands to the floor on either side of the right foot.
Step back into plank.
Take a breath.
With controlled strength,
Exhale,
Lower all the way down to your belly.
Coming into five moving cobras.
Bring your hands to the floor,
Palms down alongside the ribs.
Fingers facing forward,
Elbows close to the body.
Elongate the back of your neck.
Pull the shoulder blades back and down.
Relax the lower part of your body,
But feet are together.
On an inhale,
Press into the floor as you lift up to a cobra,
Medium or high cobra.
Exhale,
Lower down,
Touch the forehead down,
Slide the shoulder blades back.
Inhale,
Rise up to cobra.
Exhale,
Lower down.
Inhale,
Cobra.
Exhale,
Lower down.
Two more,
Inhale,
Cobra.
Exhale,
Down.
Inhale,
Cobra.
Exhale,
Down.
Inhale,
Push up to cobra.
Exhale,
Push back to child's pose.
Bring your knees together for this child's pose and extend the arms straight up overhead,
Palms down.
From here,
Walk your hands over to the right side of the mat,
Maybe onto the floor.
Elongate the left side of the body.
Take two breaths.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Breathe in.
Come back to center.
Walk your hands over to the left side.
Breathe in.
Breathe out one.
Breathe in.
Breathe in.
Breathe out two.
Walk your hands back to center.
Inhale,
Up to all fours.
Exhale,
Downward facing dog.
In downward facing dog,
Take the left hand and grab onto the outside of the right calf,
Shin or ankle.
Elongate the body.
Release the neck slightly and look out underneath the right arm.
Take a full breath here.
Breathe in.
And breathe out.
Bring the left hand back to down dog.
We'll switch sides.
Take the right hand,
Grab onto the outside of the left calf,
Shin or ankle.
Take a deep breath.
Breathe in.
And breathe out.
Release the right hand back down.
Coming into warrior one on the left side,
Step your left foot forward between your hands,
Right heel comes down.
Coming up to warrior pose.
Bring the arms into goal post or clasp your hands behind your head.
Lift the heart.
Roll the shoulder blades back and down.
Look forward.
Breathe in.
Breathe out one.
Breathe in.
Breathe out one.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Coming into warrior two.
Shift your hips and chest so that they're facing the right side of the mat.
Left arm extends to the front,
Right arm points back.
Grab onto opposite elbows or opposite wrists behind your back.
Turn your head,
Look over the left shoulder.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Release the arms.
Lift the left hand up towards the ceiling,
Coming into reverse warrior.
Right hand on the back of the right leg.
Take a breath in.
On an exhale,
Come into extended side angle.
Bring the left elbow over the left thigh.
Sweep the right arm up overhead toward the front edge of the mat.
Inhale,
Back to reverse warrior.
Exhale,
Extended side angle.
Inhale,
Reverse warrior.
Exhale,
Extended side angle.
Inhale,
Reverse warrior.
Exhale,
Extended side angle.
Last one.
Inhale,
Reverse warrior.
Exhale,
Extended side angle.
Bring both hands to the floor on either side of the left foot.
Step back to plank pose.
Take a breath here.
Exhale,
Nice and slow and controlled.
Lower down to the belly.
Coming into sphinx pose.
Slide your hands forward,
Elbows directly under the shoulders.
Elbows and hands are both shoulder width apart.
Spread your fingers wide,
Palms down.
Lift the heart,
Roll the shoulders back.
Relax the hips,
Lower body.
Knees together,
Feet together.
Tops of the feet on the mat.
Holding here.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Lower down.
And push back to downward facing dog.
Take a breath here.
Breathe in.
Slide your hands together at the top of the mat.
Look forward.
You can step or jump your feet to the front,
Coming into a low squat at the top of the mat.
Lower your hips down.
Bring your hands together in prayer,
Coming into malasana.
Use your elbows to push the knees apart and away from you.
Shoulder blades back.
Look straight ahead.
Take three breaths here.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe out four.
Carefully take a seat on the floor.
Extend your legs straight forward.
Bend the right knee in toward your chest.
Place the right foot on the floor a few inches away from the inside of the left thigh.
Right hand to the floor behind you.
Wrap the left arm around the front of the right shin.
Inhale.
Lift the spine upward as you look forward.
Exhale.
Rotate the torso,
Shoulders,
Head turns last.
Option to cross the left arm to the outside of the right thigh.
Holding here.
Marichi's Twist.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Come back to center.
Place the sole of the right foot a few more inches away from the inside of the left thigh.
Enough space to fit the palm of your hand.
Bring the left hand to the floor at 9 o'clock for stability.
Take the right hand,
Reach over to the left toes.
Grab onto the ankle or your toes if that's available.
If you'd like to go further,
Bind the pose by reaching the right arm in front of the right shin,
Scooping it around and back behind you,
Clasping onto the left hand behind your back.
Marichi Asana A.
Inhale,
Lengthen.
Come into a forward fold over the left leg.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Inhale,
Come up.
Release the pose.
Extend both legs forward.
Draw the left knee in toward your chest,
Taking Marichi's twist to the left.
Left hand to the floor behind you.
Right arm wraps around the left shin or cross it over the left thigh.
Inhale,
Lift up.
Exhale,
Take a twist with the torso.
Head goes last,
Looking over the left shoulder for a seated spinal twist.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out one.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Come back to center.
Coming into Marichi Asana A.
Keep the left knee bent,
Foot on the floor.
Slide the left foot over an inch or two towards the left edge of the mat.
Right hand to the floor at 3 o'clock for stability.
Reach your left hand over and grab onto the right ankle or foot.
Option to bind the pose by wrapping the left arm around the front of the left shin.
Scoop it back behind you and hold onto the right hand behind your back.
Inhale,
Lengthen.
Exhale,
Come into a forward fold over the right leg for Marichi Asana A.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Inhale,
Release the pose.
Extend the left foot forward next to the right.
Adjust your position here and come into final relaxation.
Lying down on your back,
Bring the arms down alongside your hips,
Palms facing upward if you can.
Allow the body to settle and soften into the floor.
With each exhalation,
Imagine your body becoming more relaxed.
Notice if you have any body parts that are still holding any tension.
Bring your awareness there and imagine exhaling and releasing the breath through that body part.
Make any final adjustments that you need.
Continue with your awareness on the breath.
Imagine the breath coming in through the center of the chest and exhaling up and out through the forehead.
Allow your breath to be natural.
Just notice and see if you can imagine it coming in through the center of your chest and out through the forehead.
Continue with awareness on the breath,
In through the heart,
And out through the forehead.
Start to bring movement back to your hands and your feet.
Give yourself a long stretch.
Bend your knees,
Bring your feet to the floor,
Roll over to one side,
And push yourself up to sit.
Sitting upright,
Bring the hands into prana mudra.
Touch the thumbs to the tips of the fourth and fifth fingers.
Index finger and middle finger are pointing outward.
Back of the hands rest on the top of your knees or thighs.
Eyes closed,
Sit up tall.
We'll take five breaths together.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Bring your hands together in prayer at heart center.
Take a moment to notice what has shifted even subtly in the breath,
The body,
Or the quality of your attention.
There's nothing you need to hold on to.
Thank you for practicing yoga with me today.
Be well,
And I'll practice with you again soon.
