Energy Flow
A strong 30-minute Vinyasa including warrior 2, warrior 3, forearm plank, and triangle pose. In this class, you will move increasing mobility. Sun Salutations will increase flexibility, strengthen and release held energy. You will leave feeling strong and calm.
Transcript
Welcome to this 30-minute class,
Energy Flow.
In this class we're going to move.
So it's just 30 minutes.
You do this in the middle of the day,
The morning,
Or even in the evening.
It's going to give you energy,
Calm,
Inspiration,
And joy.
So let's go ahead and get started.
We're going to start out on our hands and knees,
Spreading the fingers wide,
Snuggle the hands into the mat,
Palms below the shoulders,
Knees below the hips.
And we'll just do a little gentle cat-cow,
Belly drops.
Sorry about the view.
Inhale,
Look up,
Exhale,
Tuck the tailbone around the spine.
Just nice and gentle,
Belly drops,
Move the shoulders away from the ears,
Inhale,
Exhale,
Tuck the tailbone around the spine.
Just a couple more,
Exhale,
Preferably breathing in and out through the nose.
One more,
Exhale,
Round the spine.
Come into neutral spine,
Bring the heels together or knees together,
Your choice,
Yogi's choice.
Sink the hips back towards the heels,
Coming into a child's pose,
Balasana.
Bring the forehead maybe to the mat,
Maybe not.
If your knees are tight,
You can lie on your back and draw the knees into your chest.
So just draw the knees into your chest or come into child's pose here.
So let's take just a few moments to begin to turn inward.
So you're taking this time for yourself and the fastest way to do that and to come into the present moment is through your breath.
So in our yoga practice,
We're breathing in and out through the nose.
If you have to open the mouth at any time,
That's fine,
Especially in this energy flow.
And maybe we come into our Ujjayi breath.
So it's like a ha breath in the back of the throat with the mouth closed and you're basically just listening to your own breath.
So no perfect way to do it.
The most important thing is that you're listening to your own breath.
So anytime during the practice your mind starts to wander,
You return to this Ujjayi breath listening to your breath.
Ujjayi means victory,
Victory over the wandering mind.
So we're stilling the mind.
A couple more deep breaths here in child's pose and let's come back up to our hands and knees.
Walk the hands forward,
Lift the heels of the hands so that you're on your fingertips.
Your arms are long and then soften the chest towards the mat.
Maybe the chin is on the mat,
Maybe the forehead is on the mat,
Or maybe you're just floating.
Big chest opener shoulder stretch.
A couple breaths here.
And come on up,
Slide the hands back,
Curl the toes under,
Lift the hips,
Come right into downward facing dog.
Feet are about hip distance apart,
Knuckles and fingers pressing into the mat,
Shoulders spiraling wide away from the ears,
Thighs are spiraling wide.
Lift both heels up and drop both heels down.
Lift both heels up,
Drop both heels down.
Lift both heels up,
Drop both heels down.
Then a gentle pulsation,
Chest towards the knees like a heart beating.
Warming up and here we're just beginning to notice how we're feeling,
What feels good,
Alive,
Awake.
Maybe what feels a little restricted and from here let's take a walk to the top of the mat.
Coming into a forward fold,
Knees can be bent,
Relax the head,
Nod the head yes,
Nod the head no,
Relax the shoulders,
The facial muscles.
Ooh jai breath.
Bend the knees if you need to,
Maybe rock gently forward and back from the heels to the toes and then find that center point balance lifting through the arches.
Bend the knees,
Let's roll it up.
Knees over ankles,
Keeping the chin to the chest,
Hips over the knees,
Shoulders over the hips.
Ah,
Ears over shoulders,
Tadasana stance.
It feels so good.
Lights in the upper body grounding through the low body,
Triceps engaged,
Navel is drawn in,
Broaden across the chest,
Broaden across the forehead.
Bring your hands to heart center and find that ujjayi breath and if you have an intention for this day,
This moment,
This practice,
Just allow that to come into the third eye center.
Open the eyes,
Inhale,
Reach the arms up,
Exhale,
Take it down to a forward fold.
Look up halfway,
Inhale,
Exhale,
Fold.
We're gonna step the right leg all the way back into a low runner's lunge.
Adjust those hips and shoulders,
Make the back leg strong and then just drop the back knee down.
So your weight is way forward in the mound of the left foot.
Right palm down,
Spiral the left arm up in a gentle twist.
We're still warming up.
Bring that left arm back down,
Curl the back toe under,
Lift the back knee,
Step back to plank pose.
Use your whole body in this plank.
So your knees can be down or up,
Yogi's choice.
Lean forward,
Hug the elbows in,
Low push-up,
Come to lie on the mat,
Uncurl the toes,
Arms out to the side,
Lift everything up in an extension.
Energy in your back,
Squeezing shoulder blades together.
Bring the palms in by the ribs,
Hug elbows in,
Lift halfway up,
Bhujangasana.
Roll down ribs,
Chest,
Sternum,
Forehead.
Inhale,
Press all the way up to upward facing dog.
Curl the toes under,
Downward facing dog.
Let's take three breaths here.
This one feels better already.
It's early Saturday morning here.
Bend the knees,
Tailbone to sky or take a walk to the top of the mat or hop.
Stand up,
Inhale,
Hands come together,
Heart center,
Exhale.
Inhale,
Reach the arms up,
Exhale,
Take it down,
Forward fold.
Inhale,
Look up,
Exhale,
Fold.
Step the left leg all the way back,
Strong.
Adjust shoulders,
Hips,
Bring the knee down.
Place the left palm on the mat,
Spiral the right arm up in a twist.
Mound of the right foot is pressing into the mat,
Bring the right arm back down to the side of the foot,
Lift the back knee,
Step back,
Plank pose.
Lean forward,
Low push-up,
Hugging elbows in,
Arms out to the side,
Lift everything up,
Shoulders press away from the ears,
Squeeze inner thighs together.
Bring the palms by the ribs,
Lift halfway up,
Inhale,
Bhujangasana.
Roll down,
Ribs,
Chest,
Sternum,
Forehead.
Inhale,
Press all the way up,
Exhale,
Downward facing dog.
Breathe in and out through the nose,
Ujjayi breath,
Relax the neck.
Bend the knees or walk,
Your choice,
To the top of the mat.
Stand up,
Always your choice.
Exhale,
Hands to heart.
So we're practicing with an open heart and an open mind,
Always honoring our limitations.
Inhale,
Reach up.
Yoga is an inward learning practice.
Look up halfway,
Inhale,
Exhale,
Fold.
Step the right leg back,
Low lunge,
This time keep the knee lifted,
Right palm down,
Left arm up.
Twisting lunge,
Bring the left palm down,
Step back to plank pose.
Lean forward,
Low push-up,
Pressing right up this time to upward dog.
Look up,
Curl the toes under downward facing dog.
We're gonna float the right leg up like you're gonna lift your hands up so that leg is strong reaching back and we're gonna bring the right knee to the right elbow.
Using those abdominal muscles,
Straighten the leg back up to three-legged dog.
Bring the knee to the nose and step the right foot forward.
Help it if you need to,
Look forward.
So where our eyes go,
We go.
Step the left leg to meet the right.
Stand up,
Reach the arms up,
Inhale,
Exhale,
Hands to heart,
Soft smile.
We're moving now,
Inhale,
Reach up,
Exhale,
Forward fold,
A moving meditation.
Look up halfway,
Exhale,
Fold.
Step the left leg all the way back.
Left palm down,
Right arm up,
Twist.
Feel energy in your back to open the front of your body.
Glide the right arm down,
Step back,
Plank pose.
Lean forward,
Knees can be down or up,
Low push-up,
Pressing up upward dog.
Curl the toes under downward dog.
Lift the left leg,
Bring the left knee to the left elbow.
Use the abdominals,
Then straighten that leg back up.
Three-legged dog.
Knee to nose,
Step the foot forward,
Right foot meets the left,
Folding at the top of the mat.
Sun salutations,
Inhale,
Reach the arms up,
Exhale,
Hands to heart,
Giving us grace,
Endurance.
Inhale,
Reach up,
Grab your left wrist,
Stretch over to the right.
They're a full body exercise,
Releasing any held energy.
Inhale,
Reach up,
Grab the right wrist,
Stretch over to the left,
Grounding through that low body.
Reach the bicep back by the ear.
Lift up,
Bend the elbows,
Bring the elbows forward,
Palms back,
Arch back.
Lift up,
Clasp the palms behind you,
Squeeze,
Interlace the finger,
Squeeze the shoulder blades together first,
Then reach the knuckles towards the sacrum.
Again,
Maybe arch back.
Engage the abdominals,
Lift up,
Hands to heart center,
Soft smile.
Namaskar B.
So the first one,
Just variations of sun salutations.
Inhale,
Reach up,
Exhale,
Take it down,
Forward fold.
Inhale,
Look up,
Exhale,
Fold.
Step or hop back to plank pose.
Lean forward,
Low push-up,
Right to up dog.
Lift the hips,
Downward facing dog.
Lift the right leg right away,
Bend the knee,
Open the hip,
Right arm,
Right rib,
Right arm is long,
Right ribs spiraling down.
Circle your ankle one way and circle your ankle the other way.
Square the hips,
Step the foot through,
Pivot the back foot,
Make the back leg strong,
Reach the arms up to a warrior one.
Reach,
Reach,
Reach,
Exalting those arms,
Bring the palms down,
Step back to downward facing dog.
Lift the left leg,
Bend the knee,
Open the hip,
Left ribs spiraling down,
Circle your ankle one way and the other way.
Square up the hip,
Step the left foot through,
Pivot the back foot,
Reach the arms up,
Warrior one,
Other side.
So right ribs,
Right hips are coming through,
They won't go all the way but energetically they are.
Bring the palms down,
Step back,
Plank pose.
Optional vinyasa,
Low push-up upward facing dog,
Downward facing dog.
Let's come down onto our knees,
Come all the way up,
Bringing our hands to our low back.
Aim the tailbone towards the knees,
Draw the navel in,
Press the thighs forward,
Squeeze the shoulder blades and we'll do an astrasana,
An extension.
So we really are opening our heart center today.
Already done some extension,
Take it easy.
If you're breathing in and out through the nose,
Engage the abdominals,
Lift up,
Bring the palms down,
Sink the hips back,
Just to reintegrate,
Child's pose,
Balasana.
Returning to your ujjayi breath,
Recalling your intention,
Curl the toes under,
Lift the hips,
Downward facing dog.
Make the feet nice and wide about the width of the mat.
Walk the hands all the way back to the feet and we're going to squat down.
So this is going to be an active squat.
Use the triceps to open the knees wide,
Bring the chest through,
Feel the scapula,
The shoulder blades squeezing to help bring the chest through.
Active,
Active,
Active.
Heels can be up or down,
Doesn't matter.
And now we're going to stand up,
Heel toe the feet together and take a mindful walk to the top of the mat.
Feet hip distance,
Actually bring the knees and the feet together now.
Squeeze the knees together,
Bend the knees,
Ukha toss in,
Little arch in the back but hips are nice and low.
Palms brush the earth,
Reach the arms up,
Squeeze up,
Arch back,
Hands to heart.
Do that again,
Bend the knees,
Palms brush the earth,
Reach the arms up,
Squeeze up,
Arch back,
Strengthening,
Stretching,
Hands to heart.
Feeling a moment of contentment in each asana,
A moment of joy,
Ukha toss.
Palms brush the earth,
Reach the arms up,
Squeeze up,
Arch back,
Exhale,
Forward fold.
Inhale,
Look up,
Exhale,
Fold.
Make your way to plank pose however you'd like.
Step,
Hop,
Low push-up,
Upward facing dog,
Downward dog,
Lift the right leg and we're going to step the foot through.
Keeping the back heel lifted,
Exhale the arms high,
Crescent.
So reach through the fingertips,
Roll the shoulders down,
Bring your hands together,
Heart center.
Keep arching back,
Make that back leg strong,
Left elbow over the right knee,
Twisting lunge,
Spiraling the right shoulder up,
Pressing the heels of the hands together just to help do that.
Exhale the arms,
Make some energy in the palms like you're squeezing a beach ball.
Engage the abdominals,
Lean forward,
Float your left leg up.
Warrior three,
Balance pose,
Strength pose.
We're going to nice and slow with control,
Bring it up,
Grab the left knee,
Maybe grab the knee,
Maybe grab the big toe and straighten that leg.
Standing up tall like your Tadasana.
Release the palm,
Hold that leg up,
Hold it,
Hold it,
Hold it.
Then we're going to step the left leg all the way back.
Toes are turned out,
Bring the arms out to the side,
Turn the left toes out,
Right toes in,
Facing the back of your mat.
Legs are strong and straight,
Glide the ribs forward,
Left palm in,
Right arm up.
Trikonasana,
Triangle pose.
Imagine your back is against the wall,
Legs are strong,
Squeezing the shoulder blades to open the chest and play around with the eye gaze.
From the earth to the horizon to the sky,
Breathing our Ujjayi breath,
Finding space in the throat.
Engage the abdominals,
Lift up,
Bring the right arm through,
Step the right foot out to the side a little,
Bring the right palm inside the left foot,
Left arm up,
Twisting triangle.
Energy in your heels,
Weight is moving back,
Left big toe is pressing onto the mat.
Bring the left hand down,
Engage the abdominals,
A little quick little pyramid pose here.
Then we're going to engage the abdominals like our cat cow we started with,
Round spine angry cat,
Roll up,
Roll up,
Roll up,
Steeple the fingers,
Arch back.
Step forward,
Hands to heart.
Rickshasana,
Our tree.
Breathing in and out through the nose,
Soft smile.
Step the right foot all the way back,
Toes out again.
Turn the left toes in,
We're going to come into a warrior two.
Bend the front knee,
Spiral the knee to the right.
Take up a lot of space on your mat,
Gazing over the right fingers.
Helicopter the palms to each side of the foot.
Step back to plank pose.
Low push up,
Upward facing dog.
Coming into a quick child's pose and then pop up downward facing dog.
Take a hop to the top of the mat or walk,
Stand up.
So inhale,
Exhale,
Hands to heart.
Inhale,
Reach up.
Exhale,
Fold.
Look up halfway.
Exhale,
Fold.
Optional vinyasa,
Step or float back.
Low push up,
Upward facing dog,
Downward facing dog.
Lift the left leg.
Step the left leg all the way through.
Step that left leg through.
Exhale the arms,
Coming into our high crescent lunge on the left side.
Roll the shoulders down,
Arch back.
Hands come together,
Heart center.
Right elbow over the left knee,
Our energy flow.
Twisting lunge,
Left shoulder spirals up.
So yoga is an inward practice designed to build awareness,
Non-attachment,
Equanimity and contentment.
Exhale the arms,
High crescent.
We simply have to practice mindfully,
Engage the upper body with attention and intention.
Warrior three guys,
Reach the fingers,
Reach the foot,
Strong back leg.
And then bring that right knee through,
Grab the knee,
Maybe grab the big toe and straighten the leg.
Just like tadasana,
Standing up tall.
Make that leg strong,
Hold it up there,
Hold it up there.
Step the right foot out.
Feet are wide,
Arms out to the side.
Left toes in,
Right toes forward.
Glide the right arm in,
Coming into triangle pose.
Left ribs spiraling up,
Back is against the wall.
One more breath.
Engage the abdominals,
Lift up,
Bring the left arm through,
Left hip through and we're going to come to twist.
Twisting triangle,
Left palm comes inside the right foot,
Right arm up or maybe on the hip.
So we're always honoring our limitations.
We can always go into child's pose whenever you need to and you're still practicing your yoga.
As long as you're breathing,
You're practicing.
Okay,
My shoulders are creeping up.
Press the shoulders away from the ears,
Glide the right arm down and engage those abdominals.
So now we're in a pyramid pose.
So get a little stretch here if you need to bend the front knee,
That's fine.
Little angry cat,
Round the spine,
Abs in.
Arch back,
Steeple the fingers.
Ah,
Beautiful.
Chest and heart opener,
Energy flow,
Hands to heart.
Step the left foot up,
Coming into Vrikshasana,
Our tree.
Breathing in,
I calm my body.
Breathing out,
I smile.
Dwelling in the present moment.
This is a wonderful moment.
So just allow this 30 minutes,
This practice,
To be a refuge from your need to control.
Step that left foot all the way out,
Turn the left toes out.
Warrior II.
Take up space on your mat,
Back leg is strong,
Gazing over the left fingers.
Helicopter the palms,
Step back to plank pose.
Come down onto your knees,
All the way down onto your elbows.
Grab elbow to elbow,
Interlace the fingers,
Engage the abdominals,
Press the forearms onto the mat,
Come into forearm plank.
So let's breathe here,
Squeezing everything.
Squeeze the thighs,
Abdominals in,
Energy flow,
Energy flow.
And drop the hips down and just come into an arch,
A little extension.
What a beautiful day we have here in Miami.
So tips of the shoulder blades tucking.
One more deep breath.
Release the hands,
Glide them back,
Bring the hips to the heels one more time.
Vahlasana.
Bring the hips over to the right,
Swing the legs around,
Come to straighten the legs,
Flex the feet,
Bring the palms right by the hips,
Sitting up tall in Dandasana.
Draw the toes in towards your body,
Squeeze the knees,
Squeeze the thighs,
Abs in,
Lift,
Lift,
Lift,
Dandasana.
So you're using your whole body,
Lift,
Lift,
Lift,
Lift,
Lift,
Lift,
Lift,
Lift,
As if you're going to levitate.
Use all the muscles and release coming into forward fold.
So wherever you are is great.
Everybody's flexibility is different.
Everybody's anatomy,
Everybody's bones are different.
So this is just an inward practice helping us to gain equanimity,
Contentment.
We just practice mindfully with attention and intention.
One more deep Ujjayi breath here.
Walk the hands back,
Crisscross the legs in Sukhasana.
And let's begin to slow down our breath.
Sitting up nice and tall.
So we'll do a little meditation here,
Seated position.
If you'd like to lie on your back,
That's fine.
Relaxing,
Closing the eyes or softening the eye gaze,
Relaxing the muscles around the eyes,
The corners of the mouth rise up.
And just take a moment here in stillness.
Gently flutter the eyes open.
Bring your hands together at your heart.
And just notice how you feel.
Corners of the mouth rise up.
And may your day be filled with productivity,
Creativity,
And calm.
I thank you so much for sharing your time and your energy with me today.
Energy flow.
Thank you so much.
I'm so grateful.
Namaste.
