Vinyasa Yoga Practice 1 (All Levels)
This is a balanced yet strong yoga practice. Influenced most by Ashtanga, Jivamukti and Vinyasa Flow. Options given for all levels. Some experience recommended. No frills, just straight talk verbal instruction with music. Supplement your classes with this home practice.
Transcript
Welcome to an all levels vinyasa practice.
My name is Rebecca.
Thanks for joining me today.
All you'll need is a yoga mat.
If you have props,
You can use them.
I will offer you options.
Choose the one that suits you for today.
Find a comfortable seated position.
Rest your hands on your lap or bring the hands together in prayer.
Take a moment here to get centered.
Become aware of your breath.
And just do a check in with your body to see how you feel.
Begin breathing in and out through the nose.
Start to control the flow of the inhale and the exhale by constricting the back of the throat using ujjayi breathing.
Come up to hands and knees with hands under shoulders,
Knees under hips.
Take a minute here to stretch out your wrists.
You can rock from side to side,
Front to back.
Coming into sun bird,
Reach the right arm forward,
Make it parallel to the floor.
Extend your left leg back,
Keep the toes on the mat,
Heel pointed up.
Align the hips and shoulders to the floor.
Level one can stay here.
Level two,
Lift your left leg and hold.
Three breaths in and out through the nose.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Lower those down to the mat.
Switching sides.
Extend your left arm forward,
Thumb pointing up.
Right leg back,
Toes on the floor,
Heel pointed up.
Level one stays here.
Level two,
Lift the right leg.
Soft gaze forward.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Lower those down.
You're back to all fours.
From here,
Extend both legs back,
Knees are straight,
Coming into a high push-up position.
On an exhale,
Lower down to the belly.
Keeping the elbows close to the ribs,
Hands on the floor,
Fingers forward,
Tops of the feet on the mat.
From here,
Push into the mat.
Lift the head and chest.
This is Cobra Pose.
On an exhale,
Push back through hands and knees.
Lift the hips up and back to a downward facing dog.
So for the first downward facing dog,
You can just kind of bend one knee and then the other,
Stretching out the heels and the calves.
Stretch through the toes if that feels good.
You can move the hips from side to side.
From here,
Walk your feet to the front of the mat.
You can come into Ragdoll.
Slightly soften the knees,
Grab onto opposite shoulders and let your head go.
Three breaths here.
Breathe in.
Breathe out one,
Resting belly on the thighs.
Let your neck release.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
From here,
Bring the hands to the hips.
Keep a slight bend to the knees and with a flat back,
Rise all the way up to a standing position.
On an exhale,
Bring the hands to prayer.
Straighten the legs.
Stand up tall,
Coming into Mountain Pose.
Pull the shoulders back.
Reach the crown of the head upward.
Allow the legs to be strong,
But the knees are not locked out.
Draw the lower belly in.
Shoulders gently pull back.
From here,
Coming into Surya Namaskar A.
Inhale,
Sweep the arms up.
Inhale,
Bring the hands to the floor.
Inhale,
Bring the hands to the floor.
Inhale,
Bring the hands to the floor.
Inhale,
Bring the hands to the floor.
Inhale to a halfway lift.
Either lift up to the fingertips or bring hands to shins.
Exhale,
Hands to floor.
Step back into high push-up and lower down.
This will be your choice.
You can either lower to the belly,
Knees,
Chest and chin or Chaturanga Dandasana.
Over to the belly,
Knees,
Chest and chin,
Or Chaturanga Dandasana.
From here,
If you're on the floor,
Inhale to Cobra,
If you're in Chaturanga,
Lift to Up Dog,
And exhale to Downward Facing Dog.
Three breaths,
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Looking forward,
Step or hop your feet to the front of the mat.
Inhale to halfway lift,
Hands come to shins or fingers on the floor,
Lift your half,
Lift the back up so that it's nice and straight.
Shoulders pull back,
Exhale,
Come into Forward Fold.
Try to rest the belly to the thighs,
Tuck chin to chest,
Press palms to floor if possible.
Inhale,
Rise all the way up to stand,
Reach the hands up overhead.
Exhale,
Hands to prayer at heart center.
We'll do that again with a little less instruction this time.
Inhale,
Sweep the arms up.
Exhale,
Hinge at hips Forward Fold,
Fingers in line with toes on the mat.
Inhale,
Halfway lift,
Engage the low belly.
Exhale,
Step or float back,
Lower down your choice,
The belly,
Knees chest and chin or Chaturanga.
Inhale to Cobra or Upward Facing Dog.
Exhale back,
Downward Facing Dog.
Three breaths,
Breathe in.
One,
Breathe out one.
Breathe in,
Breathe out two.
Breathe in,
Breathe out three.
Look forward,
Step or hop your feet to the front.
Inhale,
Halfway lift,
Exhale,
Forward Fold.
Inhale,
Rise all the way up,
Sweep the arms up,
Long stretch,
Exhale,
Hands in prayer at heart center.
One more,
Surya Namaskar A.
Inhale,
Sweep the arms up.
Exhale,
Hinge at hips Forward Fold.
Inhale,
Halfway lift.
Exhale,
Step or float back,
Lower down your choice.
Inhale,
Cobra or Upward Facing Dog.
Exhale,
Downward Facing Dog.
Three breaths,
Breathe in,
Breathe out one.
Breathe in,
Breathe out two.
Breathe in,
Breathe out three.
Looking forward,
Step or hop your feet to the front.
Inhale,
Halfway lift,
Exhale,
Forward Fold.
Inhale,
Rise all the way up,
Long stretch,
Exhale,
Hands in prayer at heart center.
Coming into Surya Namaskar B.
Moving into Chair Pose.
Bend your knees,
Lower the seat.
Inhale,
Arms lift up overhead.
Exhale,
Straighten the legs,
Come into Forward Fold,
Hands to the floor.
Inhale to halfway lift,
Either up on fingertips or hands on shins.
Exhale,
Step or float back,
Lower down your choice,
Either the belly,
Knees just in chin or Chaturanga.
Inhale to Cobra or Upward Facing Dog.
Exhale,
Downward Facing Dog.
Come into Warrior I for a breath.
Step the right foot to the front,
Left heel pivots down.
Lift torso,
Arms and chest upright.
For Warrior I,
Exhale,
Hands to the floor,
Step back,
Lower down your choice.
Inhale,
Cobra or Up Dog.
Exhale,
Downward Facing Dog.
Warrior I on the left,
Bring the left foot to the front,
Right heel pivots down,
Torso and arms rise up as you inhale.
Exhale,
Hands to the floor,
Step back,
Lower down your choice.
Inhale,
Cobra or Up Dog.
Exhale,
Downward Facing Dog.
Three breaths,
Breathe in,
Breathe out one.
Breathe in,
Breathe out two.
Inhale,
Cobra or Up Dog.
Breathe in,
Breathe out three.
Looking forward,
Step or hop your feet to the front.
Inhale,
Halfway Lift.
Exhale,
Forward Fold.
Back to Chair Pose for a breath.
Bend your knees,
Lower your seat.
Inhale,
Hands together in Prayer Mountain Pose.
One more,
Surya Namaskar B.
Bend your knees,
Lower the seat.
Inhale,
Arms lift up.
Exhale,
Straighten legs,
Forward Fold.
Fingers in line with toes.
Inhale,
Halfway Lift.
Exhale,
Step or float back,
Lower down your choice.
Inhale,
Cobra or Up Dog.
Exhale,
Downward Facing Dog.
Three breaths,
Breathe in,
Breathe out one.
Breathe in,
Breathe out two.
Breathe in,
Breathe out three.
Looking forward,
Step or hop your feet to the front.
Inhale,
Halfway Lift.
Exhale,
Forward Fold.
Back to Chair Pose for a breath.
Bend your knees,
Lower the seat.
Inhale,
Torso and arms reach up.
Exhale,
Stand tall,
Hands in prayer,
Mountain Pose.
Standing firmly in Mountain Pose.
Ground down through your feet.
Lift your toes up,
Spread them apart,
Place them back down on the mat.
Press down on all corners of the feet evenly.
Press down so that your feet are in a straight line.
So that you feel the arches of the feet lift off the mat.
Spine lifts,
Crown is hovering over the sacrum.
Shoulders pulled back gently.
Inhale,
Sweep the arms up.
Exhale,
Hinge at the hips,
Forward Fold.
Hands to floor,
Fingers in line with toes.
Inhale,
Halfway Lift.
Slide shoulder blades back.
Fingertips on the floor or hands on shins for this.
Exhale,
Hands to the floor,
Step or float back to plank and lower down your choice.
Either the belly,
Knees,
Chest and chin or Chaturanga.
Inhaling to Cobra or Upward Facing Dog.
Exhale,
Push back to Downward Facing Dog.
Coming into Warrior Pose Two.
Bring the right foot to the front.
Let the left heel pivot down to the floor.
Torso and arms rise up,
Hips and chest open to the left.
Right arm reaches forward,
Left arm reaches back.
Strong,
Deep lunge in the right knee.
Both legs are strong,
Looking over the right fingertips.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
From here,
Moving into Extended Side Angle.
Bring the right elbow over the right thigh.
Option to bring the right hand to the floor or block.
Keep the deep lunge in the right knee.
Left hand can rest on the left hip,
Reach up to the ceiling or stretch the arm up overhead.
Hold 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.
Moving into Triangle Pose,
Straighten the right leg.
Come up,
Bring the torso upright.
Hinge at the right hip and reach the right hand down to the right shin or the floor or a block.
Keep the left ribs rotated up to the ceiling.
Left hand can rest on the left hip or reach up to the ceiling.
Gaze up over the left fingertips or look down to the floor.
Hold here,
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe in.
Breathe out five.
Look down,
Bend the right knee.
Bring both hands down to the floor on either side of the right foot.
Step back into high push-up position.
Exhale,
Lower down,
Your choice.
Inhaling to Cobra or Up Dog.
Exhale,
Downward Facing Dog.
On the left side,
Bring the left leg up.
On the right side,
Bring the left foot forward.
Right heel down,
Lifting up to Warrior Pose Two.
Torso and arms come up.
Hips and chest open to the right side.
Left arm reaches to the front.
Right arm reaches to the back.
Nice deep lunge in the left knee.
Both legs are strong.
Hold here.
Gaze over the left fingertips.
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.
Breathe out five.
Moving to Extended Side Angle.
Bring the left elbow over the left knee or bring the left hand to the floor or a block just inside the left foot.
Right hand can go to the right hip or reach up to the ceiling or stretch the arm up overhead.
Holding here.
Breathe in.
Breathe out one.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe in.
Breathe out five.
Moving into Triangle Pose.
Straighten your left leg.
Bring the torso upright.
Adjust your feet as needed.
Hinge at the left hip joint.
Slide the left hand down the left shin.
Rotate the right ribs up to the ceiling.
Right hand can rest on the right hip or reach up to the ceiling.
Gaze can be up over the right fingertips or down to the floor.
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.
Look down at the floor.
Bring both hands down on either side of the left foot.
Bend your left knee.
Step back into high push-up position.
Exhale,
Lower down to your choice.
Inhale,
Cobra or Up Dog.
Exhale,
Down Dog.
Hold for three.
Breathe in.
Breathe out one.
Breathe in.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Looking forward,
Step or half your feet to the front.
Inhale,
Halfway lift.
Exhale,
Forward Fold.
Inhale,
Rise all the way up.
Exhale,
Bring the hands to Prayer at Heart Center,
Mountain Pose.
Coming into Chair Pose to hold,
Bend your knees,
Lower your seat down.
Hands can stay in prayer at Heart Center.
Reach out in front,
Parallel to the floor or reach up overhead with more strength.
Breathe in.
Breathe out one.
Breathe in.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe in.
Breathe out five.
Inhale,
Straighten the legs,
Reach all the way up.
Exhale,
Hinge at the hips,
Forward Fold,
Hands to the floor.
Inhale,
Halfway lift.
Exhale,
Step or float back.
Lower down,
Your choice.
Inhale,
Cobra or Up Dog.
Exhale,
Downward Face.
Coming into Warrior Pose one on the right,
Bring the right foot to the front,
Left heel down to the floor.
Both legs are straight and strong.
Keep the right knee in the lunge,
Lift the torso and arms upright.
Chest and hips are squared up to the front edge of the mat.
Hands can stay in hips,
Hands in prayer,
Or find another arm variation in the leg or extend the arms straight up overhead.
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 the hands to prayer heart center.
We'll come into a twist.
Option to keep the knee straight and strong,
Or you can bring that left knee down to the mat.
Totally up to you.
Hands to prayer,
On an exhale,
Bring the left elbow over the right knee,
For your twist,
Revolved Side Angle.
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.
Breathe in.
Breathe out five.
Going back to center,
Bring both hands down to the floor.
Shift the left foot forward,
Coming into Pyramid Pose.
Straighten the right leg as you slide the hands up the right shin.
Both hands can stay here,
Or lengthen forward,
Squared up with the front edge of your mat.
On an exhale,
Slide the hands down a little bit further,
Or bring your hands to the floor,
Forehead down towards the shin.
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.
Bend the right knee,
Both hands on the floor.
Step back into High Push-Up Position.
Exhale,
Lower down to the floor.
Exhale,
Lower down to the belly.
Coming into Locust Pose.
Bring the arms out to the sides in a T-shape position,
Or variation.
Squeeze your knees together,
Feet together.
On an inhale,
Lift your feet,
Chest,
Arms,
And head and hold.
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.
Bring the hands next to the ribs,
Fingers forward,
Elbows close into the body.
Inhale,
Lift to Cobra.
Exhale,
Downward-Facing Dog.
One breath here.
Breathe in.
And breathe out.
Coming into Warrior Pose 1 on the left side.
Bring the left foot to the front.
Right heel pivots down.
Torso and arms come upright.
Nice deep lunge in the left knee.
Hips and chest are squared off to the front edge of your mat.
Keep the hands on the hips,
Hands in prayer,
Or take another arm variation that you like,
Or reach the arms overhead.
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.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Coming into Revolve Side Angle.
Option 1 is to bring the right knee down to the mat.
Option 2 is to keep the right leg straight.
Hands are in prayer.
On an exhale,
Bring the right elbow over the left knee for the twist.
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.
Come back to center.
Bring both hands to the floor.
Moving into Pyramid Pose.
Shift the right foot forward just slightly.
Square up the hips and the front body to the front edge of the mat.
Straighten the left leg.
Bring both hands up to the left shin.
When you're ready,
Lengthen the spine forward.
And if possible,
Slide your hands further down the leg.
Possibly bring them to the floor or head down toward the shin.
Breathe in.
Breathe out one.
Breathe in.
Breathe out two.
Breathe in.
Breathe out three.
Breathe in.
Breathe out four.
Breathe in.
Breathe out four.
Breathe in.
Breathe out five.
Bend your left knee.
Both hands are on the floor.
Step back into high push-up position.
Exhale.
Lower down to the belly.
Coming back into Locust Pose.
This time,
Clasp the hands behind your back.
Roll the shoulders back.
Squeeze your knees together,
Feet together.
Inhale.
Lift everything up off the floor and hold.
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.
Bring the hands next to the ribs.
Palms down.
Fingers forward.
Inhale.
Lift to Cobra.
Exhale.
Push back.
Downward Facing Dog.
Moving into Half Pigeon on the right side.
Bring the right knee forward behind the right wrist and the right foot closer to the left edge of your mat.
Bring the left knee down to the floor.
If this isn't comfortable,
You can swing the left leg around to the front and move into the Seated Variation.
The Seated Variation,
You'll bend your left knee,
Place the left foot on the floor,
And then cross the right ankle over the left knee.
Sitting upright,
And you'll have the hands behind you.
Choose your variation of Half Pigeon.
If you're in the full expression,
Walk your hands back toward the hips.
Lift the heart.
Look forward.
Exhale.
Walk your hands forward.
Coming into a Forward Fold.
Come down to your elbows or rest your forehead down.
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.
Inhale.
Come up.
If you're in the full expression,
Swing the left leg around to the front.
If you're seated,
Place the right foot on the floor and straighten the left leg out in front of you.
Everyone will have,
Will bring the right foot to the floor,
Right knee pointed up to the ceiling.
Coming into a Marichis Twist.
Straighten the left leg forward.
Draw the toes back toward the body.
Pressing down to the sitting bones.
Taking a twist to the right.
Bring the right hand to the floor behind you.
You can wrap your left arm around the front of the right knee or bring your left elbow to the outside edge of the right thigh.
Inhale.
Lengthen the spine upward.
Exhale.
Twist.
Look over the right 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.
Inhale.
Come back to center.
Let the right knee open up to the side and rest on the floor.
Coming into head to knee pose.
Janice Shashana.
One hand on either side of that left leg.
Inhale.
Lengthen the spine upward.
Exhale.
Walk your hands forward.
Coming into a forward fold over the left leg.
Hold onto the left ankle or the sole of the foot or the left big toe.
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,
Straighten both legs out together,
Then bend your knees,
Feet on the floor,
Lift your shins up,
Coming into half boat pose.
Lift your shins up,
Make them parallel to the floor.
You can rest the fingertips on the floor next to you as you extend the hands forward or you can lift the hands up,
Make them parallel to your shins.
Looking over the toes,
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.
Moving into half pigeon pose on the left side,
You have the option to take vinyasa here or just move into half pigeon.
So if you're taking vinyasa,
Just cross at the ankles,
Lift the hips up,
Swing your legs back,
Coming into low push up position or the belly,
Inhaling to cobra or up dog and exhaling back to down dog.
So wherever you are,
Bring the left knee to the left side of the mat and the left foot close to the right side of the mat.
Left knee is behind the left wrist.
Right leg extends back behind you.
If you're doing the seated variation,
You'll have the right foot on the floor,
Right knee bent and the left ankle over the right knee,
Hands behind you on the floor.
Whatever version you're in,
Inhale lengthen the spine,
Exhale,
Come deeper into the pose.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe out four,
Breathe in,
Breathe out five.
If you're in the full expression,
Swing the right leg around to the front.
If you're in the seated version,
Just straighten the right leg out.
Coming into Marich's twist on the other side.
Right leg is straight forward on the floor,
Toes pulled back toward the body,
Left foot is on the floor,
Knee is bent,
Left foot is next to the right thigh or knee.
Left hand goes to the floor behind you.
On an exhale,
Take your twist,
Right arm wraps around the left knee or comes to the outside of the left knee or thigh,
Gazes over the left shoulder.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe out four,
Breathe in,
Breathe out four,
Breathe in,
Breathe out five.
Come back to center.
Let the left knee open up to the side,
Keep the sole of the left foot on the inside of the right thigh,
Coming into head to knee pose.
One hand on the other side of the right leg,
Inhale,
Lengthen the spine upward.
Exhale,
Walk your hands forward,
Coming in a forward fold.
Hold on to the right ankle,
The sole of the foot or the right big toe.
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,
Extend your left leg forward next to the right,
Lower down to your back.
Bring the hands down next to your hips,
Bend your knees,
Feet on the floor,
Coming into bridge pose.
Feet are about hip distance apart and steps parallel with each other.
Fingertips are down next to the heels or next to the feet depending on how long your arms are.
When you're ready,
Inhale,
Lift the hips up towards the ceiling.
You can keep your arms as they are or tuck the shoulders underneath and clasp the hands behind your back.
Breathe in,
Breathe out one,
Breathe in,
Breathe out two,
Breathe in,
Breathe out three,
Breathe out four,
Breathe in,
Breathe out five.
Lower the hips down,
Hug the knees in towards your chest,
Rock from side to side if that feels good.
Bring your forehead up to the knees.
Give yourself one last squeeze and on an exhale release everything down to the floor coming into final relaxation pose.
As you settle into your final relaxation,
Extend your legs out straight,
Relax your hips and let your toes flop out to the sides.
Tuck the shoulder blades underneath,
Elongate the arms down alongside your body but give some space between your hands and your hips.
Palms face up if possible.
Tuck your chin just slightly,
Elongate the neck.
Take a full deep breath in all the way,
Fill up the lungs.
Hold the breath here.
Keep holding the breath.
When you're ready,
Release the breath and just allow everything to soften and relax.
We'll start a progressive relaxation starting with your feet working up to the head.
As I go through the body parts,
Think to yourself,
My body is relaxed.
So I'll say a body part and then you think to yourself that body part is relaxed.
And use the breath with each exhale.
Imagine that body part getting just a little bit softer.
Bring your awareness down to your calves and your ankles and your feet.
And on your next exhale,
Relax your calves and ankles and feet.
Relax your thighs and hamstrings.
Relax your hips and your glutes.
Relax your abdomen.
Relax your lower back.
Relax your chest and ribs.
Relax your middle back,
Upper back and shoulder blades.
Relax your shoulders and your arms and hands.
Relax your neck and throat.
Relax your jaw and tongue.
Relax your face,
Your scalp.
Relax your whole body.
Bring your awareness to your breath.
Imagine the breath coming in and out from the center of your chest.
Next imagine the breath coming in through the center of your chest and up and out through the forehead.
Inhale your chest.
Inhale your head.
Bring movement back to the hands and the feet.
Reach your arms up overhead and give yourself a long stretch.
Bend your knees.
Put your feet on the floor.
Roll over to one side and push yourself up to sit.
You can rest your hands on knees or bring the hands in prayer.
Put your forehead down to your fingertips.
Thank you for practicing yoga with me today.
I hope you enjoyed the practice and I hope you have a wonderful rest of your day.
4.8 (304)
Recent Reviews
Shelby
August 23, 2024
That was a really great practice - the 5 breath holds were challenging but in an awesome way. Thank you!🙏
Jonathan
June 20, 2024
Sometimes I felt the 5 breaths hold was a bit challenging :)
Alyson
October 2, 2023
Just what I needed! Easy to follow & a sneaky workout with a great stretch at the end and a lovely shivasana 💖 Also really enjoyed the music, very energizing class! Will definitely do again!
Sharla
September 16, 2023
Wonderful audio! Good pace for me and options for levels.
Caz
July 6, 2023
Lovely practice, refreshing to be guided by voice and do most of my flow with my eyes closed... this really made me more aware of my body and mind connection.
Meg
July 3, 2023
Love all your vinyasa practices! Feeling amazing afterwards- mind and body. Cannot thank you enough for helping me fall in love with yoga! 🧘♀️
Jill
May 23, 2023
Strong class, just what I wanted. I always appreciate the unique teachings from other instructors. I got some great ideas here, Thank You!
Byron
February 9, 2023
What an amazing practice. Beautiful stretch out and healing session for me.
Donna
February 8, 2023
A great practice. Pacing and holds were very timed and instructions on the poses clear.🙏🙏🙏
Cara
January 27, 2023
This was incredible. An amazing, challenging workout finished with a nice moment of relaxation. The music was perfect and the narration was so helpful. Thank you for sharing this! I look forward to attending one of your lives soon!
Kate
December 18, 2022
Loved this whole flow and the music was absolutely perfect
Chikee
December 8, 2022
Soothing and relaxing
Joan
September 16, 2022
Excellent flow! Easy to follow! Love you counting the breaths! Thank you so much!! Namaste!🙏
Tina
August 18, 2022
Love it 😊
Kimberley
July 23, 2022
First practice in over a year. Thank you for making this first visit back to yoga so enriching. Just what I needed.
Ola
June 15, 2022
Thank you, Rebecca! This was a lovely practice after a long flight to Europe. Namaste 🙏💖💕
Trudi
April 18, 2022
Just what I needed, thankyou, I really appreciate your yoga sessions 🙏🏼💕
Gopali
March 1, 2022
Not a huge vinyasa fan but once we got to pose holding the slow breath counts were deliciously relaxing
Bob
February 28, 2022
Thank you
Melanie
January 29, 2022
Easy to follow guidance through asanas. Great class for practicing presence and endurance. Nice to have space for longer breaths in working poses. Simple yet effective deep relaxation technique at the end of class