Vinyasa Yoga Practice 2 (All Levels)

A well balanced and strong vinyasa yoga practice influenced by Ashtanga and Jivamukti traditions. Options given for all levels. Some experience recommended. No frills, only straight up verbal instruction with upbeat music. A great supplement for your home practice.

Transcript

Welcome to an all levels vinyasa yoga practice.

My name is Rebecca and my teaching is most inspired by Ashtanga and Jiva Mukti.

I will count out the breaths for you and give you options for each pose to suit all levels of practitioners.

Some experience is recommended for the practice,

But you should be able to get through on just my verbal instruction alone.

All you will need is a yoga mat.

I do also give options for props if you have them.

Find a comfortable seated position and become acquainted with your breath.

You can rest your hands on knees or hands in prayer.

Make sure you're sitting up nice and tall and just do a check in with your body.

Eyes are closed.

Breathing is in and out through the nose.

I encourage you to practice ujjayi breathing throughout the practice.

Ujjayi breathing is also known as the victorious breath.

Constrict the back of the throat to control the inhale and control the exhale.

Try to make it even on both sides,

On both the inhale and the exhale.

Try to make the inhale a little bit fuller and the exhale more complete.

If you'd like to set an intention for your practice,

Now is the time.

Let that go.

Facing the front of your mat,

We'll start with an easy seated twist.

Extend your left leg forward.

Point the toes up towards the ceiling.

Let the right knee be bent.

Sole the foot on the inside of the left thigh.

Right knee on the floor.

Right hand goes behind the right sitting bone.

Left hand reaches over and holds the right knee.

Looking forward,

Inhale,

Lengthen the spine upward.

Lift through the crown of the head.

Exhale.

Rotate the torso first,

Then the chest and the head goes last,

Looking over the right shoulder.

Three breaths.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Inhale as you come back to center.

Slight bend to the left knee.

Place one hand on either side of the left leg and just gently walk your hands forward.

Try to tilt the pelvis forward.

Keep the low back flat.

Just an easy forward twist as we get warmed up here.

Inhale,

Lengthen the spine.

Exhale,

Easy,

Gentle forward fold.

Only three breaths.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Inhale,

Come up.

Switching sides,

Straighten the right leg forward.

Bend the left knee.

Place the sole of the left foot on the inside of the right thigh.

Let the left knee be on the floor.

Easy twist to the left.

Right hand over the left knee.

Left hand on the floor behind you.

Inhale,

Lengthen the spine upward.

Exhale,

Rotate with the belly first.

Then the chest,

Head goes last,

Looking over the left shoulder.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Inhale and come back to center.

Facing front.

One hand on either side of the right leg.

Slight bend to the right knee.

Inhale,

Lengthen the spine upward.

Exhale,

Tilt the pelvis forward.

Walk your hands forward.

Inhale,

Lengthen one more time.

Exhale,

Forward fold.

Three breaths.

Breathe in.

Breathe out one.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Inhale,

Come up.

And then come up to all fours,

Bringing the knees under the hips,

Hands underneath the shoulders.

Take a moment here,

Spread your fingers wide,

And just rock from side to side,

Opening up the wrists a little bit.

If it feels good,

You can make circles,

Shifting the weight forward,

And then circling all the way,

Shifting the weight back.

And now you can feel some opening in the hip joint.

If it feels good,

You can even push back through Child's Pose and circle around again,

Coming back to the front.

Just do what feels good for your body here,

Opening up the hip joints,

Opening up the wrists,

Even curving the spine a little bit to each side.

Come back to center,

And step your legs back into high push-up position,

Coming into Plank Pose.

Take a deep breath in.

Exhale,

Lower down to the belly.

Hands next to the ribs,

Fingers forward,

Elbows close to the body.

Inhale,

Lift a Cobra.

Exhale,

Push back,

Downward Facing Dog.

For the first Down Dog,

You can bend one knee and then the other,

Stretching out your calves and hips and hamstrings.

Make sure the fingers are spread wide,

Hands are about shoulder width apart or wider,

Index fingers pointing straight ahead,

Pressing down on the outer edges of your hands,

All the way from the pinky outer edge of the hand,

Base of the palm,

Outer edge of the base of the thumbs,

And then through the fingertips,

So the center of the palm lifts off the mat.

This will keep the pressure off your wrists every time you come into Down Dog.

One more deep breath here.

When you're ready,

On an exhale,

Walk your feet to the front of the mat.

Inhale to a halfway lift.

Rise up to the fingertips or hands on shins,

Slide the shoulder blades back,

Low back is flat.

Exhale,

Come into forward fold,

Hands on the floor,

Fingers in line with toes.

Inhale,

Rise all the way up,

Big sweep with the arms,

Torso,

Body comes all the way up,

Gaze over the thumbs.

Exhale,

Hands in prayer,

Mountain pose.

Coming into Surya Namaskar A.

Inhale,

Sweep the arms up.

Exhale,

Hinge at the hips,

Forward fold,

Hands to the floor.

Inhale,

Halfway lift,

Either up to fingertips or hands on shins.

Exhale,

Step or you can float back into high push-up position.

Lower down,

Your choice,

Either the belly,

Knees,

Chest and chin,

Or Chaturanga Dandasana.

Inhaling to a back bend,

Cobra or Upward Facing Dog,

Your choice.

Exhale,

Push back,

Downward Facing Dog.

Hold here.

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.

Surya Namaskar A again,

Sun Salutation A.

Inhale,

Sweep the arms up.

Exhale,

Forward fold.

Inhale,

Halfway lift.

Exhale,

Step or float back.

Lower down,

Your choice.

The belly,

Knees,

Chest and chin,

Or Chaturanga.

Inhaling to Cobra or Up Dog,

Your choice.

Exhale,

Push back,

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.

Exhale,

Hands in prayer at heart center.

One more time.

Inhale,

Reach the arms up.

Exhale,

Forward fold.

Inhale,

Halfway lift.

Exhale,

Step or float back.

Lower down,

Your choice.

Inhaling to 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.

Inhale,

Rise all the way up.

Exhale,

Hands in prayer at heart center.

Coming into Surya Namaskar B,

Starting with Chair Pose.

Bend your knees,

Lower your seat.

Inhale,

Sweep the arms up.

Exhale,

Straighten the legs,

Forward fold.

Inhale,

Halfway lift.

Exhale,

Step or float back.

Lower down,

Your choice.

Inhaling to Cobra or Up Dog.

Exhale,

Downward Facing Dog.

Warrior One on the right,

Step the right foot to the front.

Left heel pivots down,

Torso and arms lift up.

Inhale,

Hands to the floor,

Step back,

Lower down,

Your choice.

Inhaling to Cobra or Up Dog.

Exhale,

Push back,

Downward Facing Dog.

Warrior One on the left,

Step the left foot to the front.

Right heel pivots down,

Keep the lunge.

Inhale,

Torso and arms lift.

Exhale,

Hands to the floor,

Step back,

Lower down,

Your choice.

Inhaling 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.

Look to the front,

Step or hop your feet to the front.

Inhale,

Halfway lift.

Exhale,

Forward fold.

Back to Chair Pose.

Bend your knees,

Lower seat.

Inhale,

Torso and arms lift.

Exhale,

To Mountain Pose.

Stand tall,

Legs are straight,

Hands in prayer position.

Surya Namaskar V again.

Bend your knees,

Lower seat to Chair Pose.

Inhale,

Arms lift.

Exhale,

Straighten the legs,

Forward fold.

Inhale,

Halfway lift.

Exhale,

Step or float back,

Lower down,

Your choice.

Inhaling Cobra or Up Dog.

Exhale,

Downward Facing Dog.

Warrior One on the right,

Right foot to the front.

Left heel down,

Deep lunge,

Torso and arms lift up.

Exhale,

Hands to the floor,

Step back,

Lower down,

Your choice.

Inhaling Cobra or Up Dog.

Exhale,

Downward Facing Dog.

Warrior One on the left,

Left foot to the front,

Right heel down,

Keep the lunge,

Torso and arms rise up,

Facing front.

Exhale,

Both hands to the floor,

Step back,

Lower down,

Chaturanga.

The belly,

Your knees,

Chest and chin.

Inhale,

Cobra or Up Dog.

Exhale,

Push back,

Downward Facing Dog.

In Downward Facing Dog.

Keep the lower belly drawn in,

Hips tilted forward,

The pelvis is tipped forward,

Low back is flat.

Try to get a straight line from the wrists to the hips.

Release the neck,

Gaze down between the heels.

One more breath here.

Looking forward,

Step or hop your feet to the front.

Inhale,

Halfway lift.

Exhale,

Forward fold.

Back to Chair Pose.

Bend your knees,

Lower seat.

Inhale,

Torso and arms lift.

Exhale,

Mountain Pose.

Straighten the legs,

Hands together in prayer.

Surya Namaskar beat again.

Coming to Chair Pose.

Bend your knees,

Lower seat.

Inhale,

Chest and arms lift.

Exhale,

Straighten the legs,

Dive into forward fold.

Inhale,

Halfway lift.

Exhale,

Step or float back,

Lower down,

Your choice.

Inhaling to Cobra or Up Dog.

Exhale,

Push back,

Downward Facing Dog.

Warrior One on the right.

Step the right foot to the front,

Left heel down.

Deep Lunge.

Torso and arms lift up.

Exhale,

Hands to the floor,

Lower down,

Your choice.

Inhale,

Cobra or Up Dog.

Exhale,

Down Dog.

Warrior One on the left.

Step the left foot to the front,

Right heel pivots down.

Keep the lunge,

Torso and arms lift up.

Exhale,

Hands to the floor,

Step back,

Lower down,

Your choice.

Inhaling Cobra or Up Dog.

Exhale,

Down Dog.

Five 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.

Bend your knees,

Lower seat.

Inhale,

Torso and arms lift.

Exhaling to Mountain Pose.

Stand tall,

Hands in prayer at heart center.

Coming into Chair Pose to hold.

Bend your knees,

Lower seat.

Inhale,

Chest and arms lift.

Breathe out one.

Five breaths.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Straighten the legs,

Dive into Forward Fold as you exhale.

Inhale,

Halfway lift.

Exhale,

Step or float back,

Lower down,

Your choice.

Inhale,

Cobra or Up Dog.

Exhale,

Down Dog.

Coming into Warrior Two to hold.

Step the right foot to the front,

Left heel pivots down to the floor.

Torso comes up,

Chest and hips open to the left.

Nice deep lunge in the right knee.

Right knee is directly over the right heel.

Reach the right arm forward,

Left arm back.

Soften the shoulder blades down.

Gaze over the right fingertips.

Warrior Two.

Four more breaths.

Breathe in.

Breathe out two.

Breathe in.

Breathe out three.

Breathe in.

Breathe out four.

Breathe in.

Breathe out five.

Coming into Triangle Pose.

Straighten the right leg.

Adjust your feet.

Make sure the right foot is on the right side of the center line of your mat and the left foot is on the left side of the center line.

Tilt the right hip back.

Keep the torso long.

Bring the right hand down either to the shin,

A block or the floor.

Rotate the left ribs up to the ceiling.

Left hand can stay on the left hip or reach up to the ceiling.

Gaze down or look up over your 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.

Look down,

Inhale,

Come all the way up,

Exhale.

Coming into extended side angle,

Bend the right knee,

Bring the right elbow on top of the right knee or thigh,

Or you can bring that hand to the floor or a block on the inside of the right foot.

Nice long extension from the left heel to the crown of the head.

Left hand can stay on the left hip,

Reach up to the ceiling,

Or it can reach up over your head towards the front edge of your mat.

Hold in here and 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 left hand down to the floor,

Step your way back in high push-up position,

Coming down to your elbows,

Coming into elbow plank.

Option to rest the knees here if you like.

We'll hold elbow plank.

You can stay here or you can move the limbs with my count.

Either holding or inhale,

Reach the right arm forward,

Exhale down,

Inhale,

Reach the left arm forward,

Exhale down,

Legs,

Inhale,

Right leg lifts,

Exhale down.

Inhale,

Left leg lifts,

Exhale down.

One more breath.

On an exhale,

Lower your hips.

Keep the elbows directly under the shoulders,

Moving into Sphinx pose.

Make sure the hands are separated and shoulder width apart,

Palms down,

Fingers spread wide.

Elbows directly under the shoulders,

Lift the heart,

Reach forward with the chest,

And pull back with the shoulders.

Neck is long,

Gaze is forward.

Relax the legs,

Hips,

And glutes.

Four more breaths.

Breathe in,

Breathe out two,

Breathe in,

Breathe out three,

Breathe in,

Breathe out four,

Breathe in,

Breathe out five.

Lower the chest down,

Bring the hands down next to the body,

Fingers forward,

Elbows close to the body.

Inhale,

Lift to Cobra,

Exhale,

Push back,

Downward facing dog.

Take a nice deep breath here,

Breathe in,

And breathe out.

Coming into Warrior II on the left side,

Step the left foot to the front,

Right heel pivots down,

Lift the torso up,

Hips and chest open to the right side.

Nice deep lunge with the left knee,

Make sure the left knee is over top of the left ankle,

And make sure that both feet are on their own side of the center line.

So left is on the left,

Right is on the right.

You can rest hands on hips,

Or left hand reaches forward,

Right hand reaches back.

Gaze over the left fingertips.

Four more breaths.

Breathe in,

Breathe out two,

Breathe in,

Breathe out three.

Breathe out three.

Breathe in,

Breathe out four,

Breathe in,

Breathe out five.

Coming into Triangle Pose,

Straighten the left leg,

Hinge at the left hip.

Again,

Make sure your left is on the left side of the center line,

Right is on the right side of the center line.

Hinge at the left hip,

Bring the left hand down to the shin,

A block,

Or the floor.

Rotate the right ribs up to the ceiling.

Right hand can rest on the right hip,

Or reach up to the ceiling.

Gaze is down at the floor,

Or up over the right thumb or fingertips.

Breathe in,

Breathe out two.

Breathe in,

Breathe out three.

Breathe in,

Breathe out four.

Breathe in,

Breathe out five.

Look down,

Inhale,

Come up.

Bend the left knee,

Coming to Extended Side Angle.

Bring the left elbow over the left knee or thigh.

Long extension from the right heel to the crown of the head.

Right hand can stay on the right hip,

Reach up to the ceiling,

Or up overhead towards the front of the mat.

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 both hands down to the floor.

Step back to high push-up position.

Exhale,

Lower down to the belly.

Moving into Locust Pose,

Shalabhasana.

Squeeze your feet and knees together.

Clasp the hands behind your back.

If that's not comfortable,

Use a strap.

When you're ready,

Inhale,

Lift everything up off the floor and lift the hands up towards the ceiling.

Breathe out one.

Breathe in,

Breathe out two.

Breathe in,

Breathe out three.

Breathe in,

Breathe out four.

Lift a little higher.

Breathe in,

Breathe out five.

Lower down.

Bring the hands next to the ribs,

Fingers forward.

Inhale,

Lift a Cobra.

Exhale,

Push back,

Downward Facing Dog.

Deep breath here.

Breathe in and breathe out.

Looking forward,

Step or hop your feet to the front.

Inhale,

Halfway lift.

Exhale,

Forward fold.

Coming back to Chair Pose.

Bend your knees,

Lower your seat.

Inhale,

Chest and arms lift to hold.

Breathe out one.

Breathe in,

Breathe out two.

Breathe in,

Breathe out three.

Breathe in,

Breathe out four.

Breathe in,

Breathe out five.

Straighten the legs,

Dive into forward fold.

Inhale,

Halfway lift.

Exhale,

Forward fold.

Inhale,

Rise all the way up.

Long stretch.

Exhale,

Hands in prayer coming to Mountain Pose.

Coming into Tree Pose.

Place the sole of the right foot on the inside of the left thigh.

If that's not comfortable,

You can place the foot on the inside of the right knee,

The calf or you can even rest the toes on the floor with the heel resting on the ankle for support.

Hands can be in prayer or reach up overhead.

Four more breaths.

Breathe in,

Breathe out two.

Breathe in,

Breathe out three.

Breathe in,

Breathe out four.

Breathe in,

Breathe out five.

Draw the right knee in towards your chest.

You can hold here for option one.

Another option is to grab onto the big toe in Yogic Toe Lock.

First two fingers hook around the big toe.

Lift the spine upright.

Coming into Standing Hand to Big Toe Pose.

Ground down through your left leg.

Keep the spine upright.

On an exhale,

Begin to extend the right heel forward.

Straighten the right leg.

You can also clasp hands on the back of the right thigh if that's more comfortable.

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 that leg out to the right.

Either holding the knee or continue with the big toe.

That leg can stay straight or be bent.

Lifting up nice and tall with the spine.

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 that leg back to the front.

Hands to the hips.

Release the leg down to the floor.

Bring into tree pose on the left side.

Bring the sole of the left foot to the left,

To the right thigh.

Hands to prayer or arms overhead.

That left foot can rest on the right knee,

The right calf or place the toes on the floor and the left heel resting on the right ankle.

Whatever works for you.

Find your balance.

Inhale,

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.

Hug the left knee in towards the chest.

You can hold the knee here facing forward or grab onto the left big toe and yogic toe lock and straighten the left leg.

That leg can stay slightly bent or mostly straight.

Most important to keep the spine upright.

Ground down through the right leg.

Pull back with the left shoulder to keep the spine upright.

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 that leg out to the side either holding the knee or with the 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.

Bring that leg back to the front,

Release to the floor,

Hands to the hips.

Bring both hands together in prayer.

Inhale,

Sweep the arms up overhead.

Exhale,

Hinge at the hips,

Forward fold.

Inhale,

Halfway lift.

Exhale,

Step or float back.

Lower down,

Your choice.

Link to Cobra or Up Dog.

Exhale,

Down Dog.

Coming into Warrior,

Pose one on the right.

Step the right foot to the front,

Left heel pivots down.

Torso and arms come upright.

Let's clasp the hands behind the head and take an easy Warrior.

Nice deep lunge on the right knee.

Both legs are strong.

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.

Taking a twist.

You can either just bring the hands to prayer and point the left heel up to the ceiling.

Take a twist,

Bring the left elbow over the right knee or bring both hands to the floor,

Bring the left knee down to the mat.

Option one,

Left hand stays on the floor,

Right hand on the right knee,

Rotate the torso.

Option two,

Knee is down,

Torso comes up,

Hands to prayer,

Left elbow over the right knee.

So either that knee is down or that leg is straight behind you.

Left hand is on the floor or left elbow on the other side of the right knee.

Four more breaths.

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,

Bring both hands to the floor,

Moving into pyramid pose.

So we'll straighten the left leg and bring the left heel down.

Shift the left foot forward slightly so that the legs,

So that your stance is only two thirds of what it normally is.

Square up the hips to the front edge of your mat.

Begin to straighten the right leg.

You can rest on the right shin,

Keeping the spine long,

Low back flat.

Or you can slide the hands down,

Bring the hands to the floor and really reach your hands forward,

Your arms get long,

Extend through the shoulders,

Forehead down to 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.

Soften the right knee,

Hands on either side of that right foot,

Step back into high push up position,

Exhaling,

Lowering down to the belly.

Moving into bow pose.

Bend your knees,

Grab onto your feet or your ankles.

If this is not in your normal practice,

Come back into sphinx pose with the elbows under the shoulders,

Lifting the chest,

Pulling the shoulders back.

So either sphinx pose or bow pose.

When you're ready,

Inhale,

Lift up,

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,

Hands next to the ribs,

Inhale,

Cobra,

Exhale,

Downward facing dog.

Two breaths here.

Breathe in,

Breathe out.

Breathe in,

And breathe out.

On the left side,

Step your left foot to the front,

Right heel pivots down,

Lifting up to warrior pose one.

Lift the heart,

Clasp the hands behind your head,

Nice deep lunge in the left knee.

Hands are strong,

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.

Taking a twist,

Revolved side angle,

Hands to prayer,

Right elbow over the left knee,

Pivot the right heel up to the ceiling.

Option to bring that right knee down to the floor.

Another option is to bring the right hand down to the floor as well,

Left hand on the left knee.

Five breaths.

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,

Back to center,

Both hands on the floor,

Moving into pyramid pose.

Right heel comes down and then scoot the right foot forward so that it's at two-thirds the length of your normal stance.

One hand is on either side of that left foot,

Begin to straighten the left leg.

Hips are squared up to the front edge of your mat.

Bring both hands up to the left shin,

Lengthen the spine forward,

Tilt the pelvis forward.

If this is enough,

Stay here.

If you'd like to go further,

Slide the hands down,

Bring them to the floor,

Maybe walk your hands all the way further away,

Getting nice length and extension through the shoulders,

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.

Both hands down to the floor,

Step back to downward facing dog.

Take one breath here.

Breathe in,

Breathe out.

Breathe out.

Bring the knees down to the mat.

Bring the torso upright,

Moving into camel pose,

Ustrasana.

Knees are hip distance apart.

Feet are behind you,

Curl the toes under so that heels are closer to the body.

Hands to the hips.

Level one,

You can make fists with your hands and place the fists on the back of your pelvis.

Pull the elbows back,

Shoulders back.

Gaze upward.

Level two,

You can reach back and grab the heels.

Gaze is either forward up to the ceiling or you can drop the head back and look behind you.

Breathe in,

Breathe out two.

Breathe in,

Breathe out three.

Breathe in,

Breathe out four.

Breathe in,

Breathe out five.

Inhale come up,

Down to all fours,

Back to downward facing dog.

Moving into half pigeon on the right side.

You can take the full expression or the seated variation.

Full expression,

Bring the right knee forward behind the right wrist and the right foot closer to the left side of the mat.

Right knee comes down to the floor.

Option to prop up the right hip with the pillow or a blanket.

Seated variation,

Same thing,

Right knee forward and then swing the left leg around to the front.

Sitting upright,

Bend your left knee,

Left foot on the floor,

Right foot over,

Right ankle over the left knee.

That's the seated variation.

Hands are behind you.

Whichever version you're in,

Inhale lengthen the spine upward,

Exhale deepen the pose.

Walk your hands forward if you're in the full expression.

Come down to the elbows maybe.

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.

In the full version,

Inhale,

Come up and swing the left leg around to the front.

If you're seated,

Straighten out the left leg.

So everyone with the right knee,

Place the right foot on the floor on the inside of the left thigh.

Coming into Marici's Twist,

Right knee is pointed up to the ceiling.

Left leg is straight in front of you.

Toes are pointed up to the ceiling.

Place the right hand behind the right sitting bone.

Put the left arm around the front of the right shin or bring the left elbow to the outside of the right knee.

Inhale lengthen the spine upward.

Exhale,

Take your twist,

Rotate belly,

Chest and head.

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.

Moving into a seated forward fold with one Gomukhasana leg.

So keep the left leg extended forward and straight.

Take the right foot,

Cross it over the left thigh and bring the right foot next to the left hip.

Place the right knee on top of the left knee.

So you have the right leg in a cow face pose.

Left leg is straight.

Coming into a forward fold.

One hand on either side of your left leg.

Inhale lengthen the spine upward.

Tilt the pelvis forward.

Exhale,

Walk your hands forward.

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.

Bring out the right leg next to the left.

Bend both knees,

Feet on the floor.

Coming into half boat pose.

Lift your shins up.

Make them parallel to the floor.

You can rest the fingertips on the floor in front of you and hold here or grab the backs of the thighs for support or reach both arms straight.

Make them parallel to the floor.

Roll the palms up to the ceiling.

Forearms parallel to the shins.

Gaze over the fingertips.

Half boat pose.

Ardha Navasana.

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 feet down to the floor.

Coming into half pigeon pose on the left side.

So if you did the full expression on the right,

You should do the same on the left.

If you took the seated variation,

It's easy.

Just cross the left ankle over the right knee.

Full expression.

Bring the left knee down to the floor.

Make sure the leg is bent.

Left toes are closer to the right side of the mat and swing the right leg back down behind you.

Knees pointing down,

Top of the right foot is on the mat.

If you're in the full expression or the seated version,

Inhale,

Lengthen the spine.

Exhale deep in the pose.

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 right leg around to the front.

Straighten out the right leg.

If you're seated,

Just straighten out the right leg.

Take the left foot,

Place it on the floor.

Left knee pointed up to the ceiling.

Coming into Marici's twist.

Place the left hand behind you.

Wrap the right arm around the front of the left shin or bring the right elbow to the outside of the left knee.

Inhale,

Lengthen upwards.

Exhale,

Rotate belly first,

Then chest.

Head goes last,

Looking 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.

Inhale,

Come back to center.

Coming into that half gomukhasana,

Half forward fold.

Take the left foot,

Bring it to the right hip.

Stack the left knee on top of the right.

Extend the right leg forward nice and straight.

Push through the right heel.

Pull the right toes back towards you.

One hand on the other side of that right leg.

Inhale,

Lengthen upward.

Exhale,

Tilt the pelvis forward.

Keep the low back nice and long as you come into a forward fold.

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 the left leg next to the right.

And then open the legs wide,

Coming into a wide legged seated forward fold.

Legs are spread wide.

Feet and toes pointed up towards the ceiling.

Bring the hands in front of you.

If this is difficult to keep the low back flat with the hands in front,

Bring the hands behind you and just work on extending upward and tilting the pelvis forward.

If the hands are in front,

Keep the low back nice and flat.

Walk your hands forward just to where it's comfortable.

You can bring the elbows down to the floor if you like or forehead down.

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.

Bring your legs back together.

One last pose.

Coming into a seated forward fold,

Paschimottanasana.

Inhale lengthen the spine upward.

Tilt the pelvis forward as you walk your hands forward.

Toes are pointing back towards you.

Inhale lengthen one more time.

Exhale,

Come into your forward fold.

You can either hold on to your ankles,

The outside edges of your feet,

Or grab onto the big toes in Yogic toe lock.

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 and prepare for final relaxation or Shavasana.

Lie flat on your back.

Relax your hips.

Extend your legs out.

Let them be a little bit wider than your hips and let your feet flop out.

Tuck the shoulder blades under.

Bring the arms down next to the body but leave a little bit of space between your hands and your hips,

Palms pointing up to the ceiling if possible.

Elongate the neck.

Relax the body into the mat.

Do your best to keep your awareness inside of the body for final relaxation.

Become aware of your breath.

Bring your awareness down to your legs and your feet.

And with each exhale,

Relax your legs,

Your thighs,

Calves and feet.

Just bring your awareness to your hips.

With each exhale,

Relax your glutes,

Your pelvis,

Lower belly.

Relax your abdomen,

Ribs and chest.

Relax your back,

Shoulder blades,

Shoulders.

Relax your arms and hands.

Relax your neck and throat.

Relax your jaw,

Your tongue.

Relax your face and your scalp.

Relax the whole body into the mat.

Bring your awareness to the center of your chest.

Imagine the breath coming in through the center of your chest and then up and out through the forehead.

Exhaling chest.

Exhaling forehead.

Relaxing the whole body into the mat.

Begin to awaken the body by moving the hands and the feet.

Give yourself a long stretch.

Bend your knees,

Feet on the floor.

Roll over to one side and push yourself up to sit.

Put your hands together in prayer at heart center,

Forehead down to the fingertips.

Thank you for practicing yoga with me today.

I hope you enjoyed the practice and I hope you have a great rest of your day.

Be well.

Reviews

Love and enjoy this practice so much, wonderfully wholesome substitute, when I can't take your live classes 🙏💜🐘🌳❤😘thank you so much, Rebecca❣🤗❣

So glad to have found this series. I miss a jivamukti class I used to take in a studio. This really resonates with me. Working my way slowly through the series. Looking forward to what is revealed. Thank you!

Beautifull and strong session. With clear instructions. Thank you Rebecca 🤍 I really enjoyed it! 🧘‍♀️

Strong practice, I really enjoyed 🙏🏼 thankyou 🌹

So grateful to have this recording. Love her precise instructions providing enough challenges yet well balanced practice… Rebecca style! Thank you 🙏

Thank very much! It was a very good vinyasa routine.

Lovely practice♥️♥️♥️

Thank you.

What a wonderful audio 1 hour yoga practice. So great to have this resource when one is unable to join one of Rebecca’s awesome live practices!

Rebecca practice is excellent for those who want a strength and breath yoga practice. I’ve taken her live classes and this recording and each time it is transformative!

Wonderful. Clear cadence. If you are aware of the names and how to do basic Asana, it is easy to follow the verbal-only cues. So much nicer than having to keep looking at the screen for reference. 🙏🏻

Thank you for recording this yoga practice, Rebecca. I feel great. I didn’t have the balance for all the standing toe pull poses followed by side stretch. Gives me something to work towards. The flow is great. I love the body scan at the end. This is the perfect length. I needed a 1 hour yoga class I could do any time as I forget to line up my schedule with live events. Thanks again! Nice guidance. I knew what you were talking about as I’ve been doing yoga for a while and I’ve taken your class before in live events.

Wonderful class! Really well rounded for both mind and body. Rebecca is the best teacher!

Loved it! Easy to follow instructions and moderate flow balanced with lengthening poses 💗

Excellent practice! Clear instructions, easy transitions and the music fits perfectly with the flow. Thank you!

Loved the clear and detailed directions ( cues ) given for every part of this practice. Even though it was taught only by voice it was very easy to follow because of the details. Loved that there were options given within the poses as well. Voice was soothing. Very good sound as well. Highly recommend.

Excellent practice… these are so easy to follow. Looking forward to more.