30-Minute Sun Yoga Flow

30-minute Yoga Flow Class with Sun Salute Variations and the sounds of nature. A strong and energizing class to increase vigor, vitality, and strength. This class can be practiced at any time. This practice includes precise alignment ques to help you flow. Enjoy your practice.

Transcript

From a standing posture inhale and reach your arms up for extended mountain pose.

Keep your legs straight without locking your knees.

Keep your arms straight in line with your ears and face your palms towards each other.

Feel your whole body lengthening as you gaze up to your hands.

Stay here and breathe deeply for 5,

4,

3,

2,

1.

Exhale,

Bow forward into standing forward bend.

Bring your chest towards your thighs and your forehead towards your knees.

As you hinge from your hips bring your weight onto the balls of your feet.

Gaze to your knees or your shins.

Feel your spine lengthening.

Breathe deeply here for 5,

4,

3,

2,

1.

Inhale,

Lift your head,

Neck and trunk while you straighten your arms up for upward lift.

Move your shoulder blades down your back and keep your spine straight and long.

Gaze to the floor in front of your toes.

Stay here and breathe deeply for 5,

4,

3,

2,

1.

Exhale,

Bend your knees and jump or step back into high plank with your arms straight or bend your elbows and come directly into low plank and hover off the floor.

Lift your pelvis to keep your legs,

Hips,

Trunk and neck in one line.

Gaze to the floor in front of your hands.

Engage your core and feel the strength in your upper body.

Breathe deeply here for 5,

4,

3,

2,

1.

Inhale,

Lift your chest up and roll your shoulders back into upward facing dog.

Feel your chest opening.

Press your hands on the tops of your feet into the floor.

Lift your knees and thighs off the floor.

Squeeze your thighs and feel the strength in your legs.

Gaze upward and breathe deeply here for 5,

4,

3,

2,

1.

Exhale,

Roll your toes under and lift your hips back into downward facing dog.

Keep your hands at shoulders width apart and spread your fingers evenly into the floor.

Feet are hip-width apart.

Bring your chest towards your thighs and your heels towards the floor.

Relax your forehead and your face muscles.

Gaze at your navel or the floor between your feet.

Allow your mind and body to become still and calm.

Stay here and breathe deeply for 5,

4,

3,

2,

1.

Exhale,

Bend your knees,

Look forward and jump or step to the front of your mat.

Inhale into upward lift.

Exhale into forward bend.

Inhale,

Reach your arms up and face your palms towards each other for chair pose.

Bend your knees and bring the weight into your heels.

Bring your sit bones back as though you were sitting in a chair.

Feel the strength in your front thighs and your lower back.

Gaze up at your hands and breathe deeply here for 5,

4,

3,

2,

1.

Exhale into forward bend.

Inhale into upward lift.

Exhale,

Jump or step back into high plank to low plank.

Inhale into upward dog.

Exhale into downward dog.

Inhale,

Step your right foot forward and spin your back heel to the floor keeping both heels in line.

Lift and lengthen your torso upward to a 45 degree angle and bring your arms back behind you with your palms facing the floor for airplane warrior.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Gaze to your right toes.

Squeeze your triceps and every muscle in your legs.

Feel those areas of your body toning and strengthening.

Stay here and breathe deeply for 5,

4,

3,

2,

1.

Inhale,

Lift and straighten your arms over your head.

Bring your palms towards each other and straighten your torso to an upright position for warrior one.

Align your hips straight ahead so your right hip moves back and your left hip moves forward.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Gaze at your hands.

Lift your chest upwards and feel your arms and spine lengthening.

Keep your legs engaged and press your feet firmly into the floor.

Feel the sensation of strength and grounding into the earth.

Breathe deeply here for 5,

4,

3,

2,

1.

Exhale,

Fold forward,

Bring your hands to the floor and step back with your right foot into high plank to low plank.

Inhale into upward dog.

Exhale into downward dog.

Inhale,

Step your left foot forward and spin your back heel to the floor keeping both heels in line.

Lift and lengthen your torso upward to a 45 degree angle and bring your arms back behind you with your palms facing the floor for airplane warrior.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Gaze to your left toes.

Squeeze your triceps and every muscle in your legs.

Feel those areas of your body toning and strengthening.

Stay here and breathe deeply for 5,

4,

3,

2,

1.

Inhale,

Lift and straighten your arms over your head.

Bring your palms towards each other and straighten your torso to an upright position for warrior one.

Align your hip straight ahead so your left hip moves back and your right hip moves forward.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Gaze up at your hands.

Lift your chest upward and feel your arms and spine lengthening.

Keep your legs engaged and press your feet firmly into the floor.

Feel the sensation of strength and grounding into the earth.

Breathe deeply here for 5,

4,

3,

2,

1.

Exhale,

Fold forward.

Bring your hands to the floor and step back with your left foot into high plank to low plank.

Inhale into upward dog.

Exhale into downward dog.

Stay here and breathe deeply for 5,

4,

3,

2,

1.

Exhale,

Bend your knees,

Look forward and jump or step to the front of your mat.

Inhale into upward lift.

Exhale into forward bend.

Inhale,

Reach your arms up into extended mountain pose.

Exhale into forward bend.

Inhale into upward lift.

Exhale,

Jump or step back into high plank to low plank.

Inhale into upward dog.

Exhale into downward dog.

Inhale,

Step your right foot forward and spin your back heel to the floor,

Keeping both heels in line.

Lift and lengthen your torso to an upright position and square your hips and shoulders to face the left side for warrior two.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Extend through your hands and arms,

Keeping your entire body in one horizontal plane.

Gaze over your right middle finger.

Feel your hips opening as you spiral your inner thighs outward and away from each other.

Breathe deeply here for 5,

4,

3,

2,

1.

Inhale,

Turn your right palm to face up and lift your right arm upward as you reach back with your left hand towards your left ankle for reverse warrior.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Gaze up to your right hand.

Feel the space between your chin and your right shoulder as you extend through your hands and arms.

Feel the right side of the ribs open and spread apart.

Stay here and breathe deeply for 5,

4,

3,

2,

1.

Exhale,

Windmill forward.

Bring your hands to the floor and step back with your right foot into high plank to low plank.

Inhale into upward dog.

Exhale into downward dog.

Inhale,

Step your left foot forward and spin your back heel to the floor,

Keeping both heels in line.

Lift and lengthen your torso to an upright position and square your hips and shoulders to face the right side for warrior two.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Extend through your hands and arms,

Keeping your entire body in one horizontal plane.

Gaze over your left middle finger.

Feel your hips opening as you spiral your inner thighs outward and away from each other.

Breathe deeply here for 5,

4,

3,

2,

1.

Inhale,

Turn your left palm to face up and lift your left arm upward as you reach back with your right hand towards your right ankle for reverse warrior.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Gaze up to your left hand.

Feel the space between your chin and your left shoulder as you extend to your hands and arms.

Feel the left side of the ribs open and spread apart.

Stay here and breathe deeply for 5,

4,

3,

2,

1.

Exhale,

Windmill forward.

Bring your hands to the floor and step back with your left foot into high plank to low plank.

Inhale into upward dog.

Exhale into downward dog.

Stay here and breathe deeply for 5,

4,

3,

2,

1.

Exhale,

Bend your knees,

Look forward and jump or step to the front of your mat.

Inhale into upward lift.

Exhale into forward bend.

Inhale,

Reach your arms up into chair pose.

Exhale into forward bend.

Inhale into upward lift.

Exhale,

Jump or step back into high plank to low plank.

Inhale into upward dog.

Exhale into downward dog.

Inhale,

Step your right foot forward and spin your back heel to the floor keeping both heels in line.

Square your shoulders and hips to face the left side and bring the right side of your torso as close as possible to the top of your right thigh for extended side angle.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Bring your right hand to the floor on the inside of your right ankle and reach your left arm over your left ear facing the palm to the floor.

Gaze to your left arm.

Tuck your tail in,

Roll your left shoulder and hip back and feel those areas of your body opening and expanding.

Breathe deeply here for five,

Four,

Three,

Two,

One.

Inhale,

Straighten your left leg and lift your left arm and hand straight up for triangle.

Stack both your arms in one vertical line and bring your right hand to your right big toe,

Ankle or the floor on either side of your right foot.

Continue to roll your left shoulder and hip back keeping your tailbone tucked in.

Gaze up to your left hand.

Feel your hips opening as you spiral your inner thighs outward and away from each other.

Stay here and breathe deeply for five,

Four,

Three,

Two,

One.

Exhale,

Windmill forward and step back with your right foot into high plank to low plank.

Inhale into upward dog,

Exhale into downward dog.

Inhale,

Step your left foot forward and spin your back heel to the floor keeping both heels in line.

Square your shoulders and hips to face the right side and bring the left side of your torso as close as possible to the top of the left thigh for extended side angle.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Bring your left hand to the floor on the inside of your left ankle and reach your right arm over your right ear facing the palm to the floor.

Gaze up to your right arm,

Tuck your tail in,

Roll your right shoulder and hip back and feel those areas of your body opening and expanding.

Breathe deeply here for five,

Four,

Three,

Two,

One.

Inhale,

Straighten your left leg and lift your right arm and hand straight up for triangle.

Stack both your arms in one vertical line and bring your left hand to your left big toe,

Ankle or floor on either side of your left foot.

Continue to roll your right shoulder and hip back keeping your tailbone tucked in.

Gaze to your right hand,

Feel your hips opening as you spiral your inner thighs outward and away from each other.

Stay here and breathe deeply for five,

Four,

Three,

Two,

One.

Exhale,

Windmill forward and step back with your left foot into high plank to low plank.

Inhale into upward dog,

Exhale into downward dog.

Stay here and breathe deeply for five,

Four,

Three,

Two,

One.

Exhale,

Bend your knees,

Look forward and jump or step to the front of your mat.

Inhale into upward lift,

Exhale into forward bend.

Inhale,

Reach your arms up into extended mountain pose.

Exhale into forward bend,

Inhale into upward lift,

Exhale jump or step back into high plank to low plank.

Inhale into upward dog,

Exhale into downward dog.

Inhale,

Step your right foot forward and keep your back heel off the floor.

Reach up with your arms straight and bring your palms towards each other for crescent lunge.

Square your shoulders and hips to face forward and keep your torso in an upright position.

Feel your spine lengthening.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Gaze up to your hands.

Feel the stretch go deep into your left hip flexor.

Breathe deeply here for five,

Four,

Three,

Two,

One.

Exhale,

Bring your palms together at your chest and twist into revolving crescent lunge by placing your left elbow on the outside of your right thigh.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Turn your neck far to the right and stretch your eyes to gaze over your right shoulder.

Feel the sensation of this twist as you lubricate each disc in your spinal column.

Stay here and breathe deeply for five,

Four,

Three,

Two,

One.

Exhale,

Turn back to center,

Fold forward and step back with your right foot into high plank to low plank.

Inhale into upward dog,

Exhale into downward dog.

Inhale,

Step your left foot forward and keep your back heel off the floor.

Reach up with your arms straight and bring your palms towards each other for crescent lunge.

Square your shoulders and hips to face forward and keep your torso in an upright position.

Feel your spine lengthening.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Gaze up to your hands.

Feel the stretch go deep into your right hip flexor.

Breathe deeply here for five,

Four,

Three,

Two,

One.

Exhale,

Bring your palms together at your chest and twist into revolving crescent lunge by placing your right elbow on the outside of your left thigh.

Keep your back leg straight and your front knee bent and stacked over the ankle.

Turn your neck far to the left and stretch your eyes to gaze over your left shoulder.

Feel the sensation of this twist as you massage internal organs such as your liver,

Spleen,

And kidney.

Stay here and breathe deeply for five,

Four,

Three,

Two,

One.

Exhale,

Turn back to center,

Fold forward and step back with your left foot into high plank to low plank.

Inhale into upward dog,

Exhale into downward dog.

Stay here and breathe deeply for five,

Four,

Three,

Two,

One.

Exhale,

Bend your knees,

Look forward and jump or step to the front of your mat.

Inhale into upward lift,

Exhale into forward bend.

Inhale,

Reach your arms up into chair,

Exhale into forward bend,

Inhale into upward lift.

Exhale,

Jump or step back into high plank to low plank.

Inhale into upward dog,

Exhale into downward dog.

Inhale,

Bend your right knee,

Lift your right leg forward and bring your right knee toward your right thumb for half pigeon.

Gently shift your right foot towards your left hand to your degree of flexibility.

Extend your left leg straight back and press the tops of your foot into the floor.

Lift your chest and arms up,

Exhale drop your hips to the floor and fold your upper body over your right shin.

Drop your forehead and elbows to the floor.

Bring the palms of your hands together and reach your hands behind your head.

Gaze down toward the floor,

Keep your eyes closed.

Feel the release of tensions in your right knee and hip.

Breathe deeply here for ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale,

Lift your head and chest up and bring your hands to the floor.

Exhale,

Lift your right leg back and come into high plank to low plank.

Inhale into upward dog,

Exhale into downward dog.

Inhale,

Bend your left knee,

Lift your left leg forward and bring your left knee toward your left thumb for half pigeon.

Gently shift your left foot toward your right hand to your degree of flexibility.

Extend your right leg straight back and press the tops of your foot into the floor.

Lift your chest and arms up,

Exhale,

Drop your hips to the floor and fold your upper body over your left shin.

Drop your forehead and elbows to the floor.

Bring the palms of your hands together and reach your hands behind your head.

Gaze down toward the floor or keep your eyes closed.

Feel the release of tensions in your left hip and knee.

Breathe deeply here for ten,

Nine,

Eight,

Seven,

Six,

Five,

Four,

Three,

Two,

One.

Inhale,

Lift your head and chest up and bring your hands to the floor.

Exhale,

Lift your left leg back and come into high plank to low plank.

Inhale into upward dog,

Exhale into downward dog.

Stay here and breathe deeply for five,

Four,

Three,

Two,

One.

Exhale,

Bend your knees,

Look forward and jump or step to the front of your mat.

Inhale into upward lift,

Exhale into forward bend.

Inhale,

Reach your arms up into extended mountain.

Exhale,

Bring your hands down to your side into a standing posture.

Slowly transition into corpse pose by lying on your back with your palms facing up and your feet displayed outward.

Close your eyes and bring your awareness to your navel region.

As you inhale,

Your belly rises.

As you exhale,

Your belly falls.

Let your whole body become completely relaxed and free of tensions.

Allow every bone in your body to sink deep into the earth.

Allow every muscle surrounding those bones to sink deep into the earth.

As your whole body completely surrenders to the force of gravity,

Say to yourself,

I am now totally and completely relaxed.

Take the next few minutes to enjoy this relaxation and stillness as you feel the movement of your breath and listen to the sounds around you.

Take a moment to enjoy the movement of your breath and listen to the sounds around you.