30-Minute Viniyoga Yoga Class For Spring Vitality

Join me for a revitalizing journey catered specifically for menopause, where the ancient wisdom of Viniyoga meets the invigorating power of breathwork. In this special 30-minute practice, we'll delve into the transformative potential of breath, awakening a renewed sense of vitality and well-being during this empowering life transition.

Expect gentle yet powerful viniyoga flows, energizing breath focus, and mindful movement you will love.

This is an audio recording of class held on March 6th 2024.

Transcript

Hello,

Hello,

Hello,

Welcome.

This is Your Yoga Life and my name is Vivian Wolfe.

I'm a yoga therapist,

A life coach,

An Ayurvedic nutritionist,

And this channel is for people going through the season of perimenopause menopause and are looking for ways to navigate the challenges and the transformations that are possible during this time in our life.

And today is our first class in March 2024.

I am live streaming this,

So expect a little chaos,

Because that's the way things roll here.

That's the way we do it.

That's the way we do it.

So it's March.

We're focusing on the season of spring,

And so I'm so excited to get on the mat today to do a little practice that focuses on this idea of new energy,

Of revitalizing or rebirthing our internal energy.

We're actually going to begin standing up today.

So just get on your yoga mat.

You can come to the front of your mat if that feels good.

You can come to the back of your mat.

You can hang out anywhere in between that feels good to you.

Find your good mountain pose.

So feet are about hip width apart.

That's about two fists apart,

Right?

Close your eyes.

Take a moment here to just settle in.

Breathing in through the nose and out through the mouth if that feels nice.

Allowing your awareness to turn inward into the sensations of your body.

So feel the soles of your feet coming into contact with the mat below you.

Feel the sensations of air or clothing on skin.

Noticing sensations inside the body like temperature,

Tension,

Or pressure,

Tingling,

Or vibration.

And then start to notice your breath.

Notice where in your body you feel your breath right now.

Notice the rhythm of your breath.

Notice your inhale and your exhale.

And when it feels good,

Inhale.

Just sweep the arms up.

Reach high into the sky.

And exhale.

Bring your hands together over the heart.

Inhale.

We switch to the other side.

Inhale.

Just sweep the arms up.

Reach high into the sky.

And exhale.

Bring your hands together over the heart.

Inhale.

We sweep the hands up.

Reach high.

Exhale.

Hands to heart.

Let's do one more like this.

Inhale.

Take your hands up.

Exhale.

Hands together over the heart.

Now keeping the palms together,

Inhale.

Take your arms up overhead.

The biceps are by the ears.

Exhale.

A little tip over to the right.

Maybe shift the hips over to the left.

Let's just take a breath here,

Opening up the side of the body.

And with an inhale,

Come back up.

Exhale.

Tip it over to the left side.

Maybe shift the hips over to the right.

A little breath as we open up the left side of the body.

Breathe into it.

Or sorry,

Breathe into the right side.

Inhale.

Come back up.

Inhale.

Start to lift the heart.

Lift the chin.

Keep the bicep by the ears.

So,

Don't let your head fall back.

Keep everything aligned as you open up the front of the body.

Breathe into the front of the body.

Big inhale.

And as you exhale,

Let the arms melt down.

Melt the chin,

The chest.

Start to roll down,

Coming into a little forward fold.

Let the head hang over.

Here,

It might feel nice to shake your head.

No.

It might feel nice to shake your head.

Yes.

Maybe it feels nice to shake out the shoulders.

Shake out the hips.

Have a little forward fold Uttanasana dance party here.

And then bend your knees generously.

Bring your gaze between your big toes and slowly rise up.

Take your time.

The eyes rise last as we make our way all the way back up into our mountain pose.

Tadasana.

Good.

Good.

Good.

Take a breath here.

And let it go.

And here,

Let's inhale.

Take the arms forward and up.

The biceps are by the ears.

Engage the core.

Exhale.

The hands flow back down.

Inhale.

We sweep the hands up.

Biceps are by the ears.

And exhale back down.

Now,

We're going to add our heels.

So,

Lift your heels.

Inhale.

We rise up nice and slow.

Exhale.

Bring it back down.

Let's do one more like that.

Inhale up.

Exhale down.

So,

Now we're going to pause at the top.

So,

As you inhale,

Bring the arms up.

Lift the heels.

We stay here for one,

Two.

Exhale.

Come down.

Holding the breath at the top.

Inhale.

We rise up.

Full breath in.

Hang out here for one,

Two.

Exhale.

Back down.

Good.

Keep going.

Inhale.

We lift the arms up.

Pause here.

This time for four counts.

One,

Two,

Three,

Four.

Exhale.

Come down.

Let's do that again.

Inhale.

We sweep it up.

Pause here.

Hold the breath for one,

Two,

Three,

Four.

Exhale.

Come down.

Good.

One last one.

Let's do six count.

Inhale up.

Pause here.

One,

Two,

Three,

Four,

Five,

Six.

Beautiful.

Let it go.

Come down.

Shake it out a little bit if that feels good.

And then,

Come to the back of your mat into your mountain pose.

Take a moment here and just notice.

Ah.

Notice sensation in the body.

Notice that beautiful breath.

Ah.

Good.

And with your feet,

Your heels are hip-width apart here.

Let's turn this right,

This left foot,

Left foot out 45 degrees.

Step your right foot forward.

Just an easy step.

Make sure your hips are facing forward.

The heels are wide enough that you can have the hips facing the front of your mat easily without having to do a whole lot of like funky stuff here,

Right?

Take the arms up overhead,

A little warrior one.

Take the heart forward.

Let's take a breath here.

Ah.

Good.

Big inhale here.

Maybe you lift the chin just a little bit.

And as you exhale,

Let those arms swing down.

Lengthen through that front leg.

Just float it back.

Inhale.

We come back to our warrior one.

Lift the heart.

Exhale.

Bring it back.

We're going to do that little pause in between.

So here we go.

Inhale.

Come into your warrior one.

Get to the top of your inhale.

Pause here for one,

Two.

Exhale.

Come back.

Inhale.

Float it to warrior one.

And then pause for one,

Two.

Exhale down.

Now we're going to do four counts.

Inhale.

We come to our warrior one.

Pause here for one,

Two,

Three,

Four.

Exhale.

Let's do that again.

Inhale.

One,

Two,

Three,

Four.

Good.

Exhale down.

Now we're going to do one of six count.

Here we go.

Inhale to your warrior one.

Big breath in.

Pause here.

One,

Two,

Three,

Four,

Five,

Six.

Exhale down.

Good.

Step it back.

Come back into your mountain pose.

Pause here just for a moment.

Close your eyes if they aren't already.

And just notice.

Right side and left side.

Front side and back side.

Inside and outside.

Notice.

Inhale and exhale.

Ah,

Yeah.

Yeah.

Let's do the other side.

So turn your right foot out 45 degrees and step your left foot forward.

Hips face the front of the mat.

Take the arms up overhead.

Biceps are by the ears.

Find this pose first.

Take a deep breath in.

And then just exhale.

Those arms float forward and down as we lengthen through that front leg.

Inhale to your warrior one.

And exhale.

Bring it back.

Now we're going to extend that pause.

Inhale to your warrior one.

Pause here for one,

Two.

Exhale.

Inhale to warrior one.

Pause for one,

Two.

Let it go.

Exhale.

Good.

Now we do four counts.

Inhale up.

Exhale.

I'm sorry.

Pause here.

One,

Two,

Three,

Four.

Exhale.

Woo.

Let's do one more like that.

Inhale.

Warrior one.

Pause at the top.

One,

Two,

Three,

Four.

Exhale.

One extra credit.

Six count.

Here we go.

Inhale.

Warrior one.

Pause at the top.

One,

Two,

Three,

Four,

Five,

Six.

Exhale.

Release.

Step back.

Come back into your mountain pose and just notice.

Notice the sensations in your body.

Notice the rhythm of your breath.

Good.

And with an inhale,

Sweep your hands up.

Reach high.

Exhale.

Soften your knees.

Fold over.

Let the head hang.

Woo.

Walk the hands forward.

Take your time.

Bring your knees down onto the mat.

Take a nice deep breath in here and exhale.

Take it back to your child's pose.

Let's go back and forth a couple of times.

Inhale.

Bring the shoulders over the wrists.

Exhale.

Hips over the heels.

Inhale up.

Exhale back.

Woo.

Beautiful.

Beautiful.

Let's come on up to a high kneeling pose here.

So almost like we're in mountain pose.

If you need to put a blanket or a pad underneath your knees,

Feel free to do that.

And we're just going to inhale.

Sweep the hands up.

Biceps are by the ears.

Exhale.

We hinge through the hips.

Reach the hands forward.

Bring the forehead down.

Child's pose.

Inhale.

We come back up.

High kneeling pose.

Exhale.

Child's pose.

Good.

Inhale.

We come up.

We're going to add the pause,

But now we're going to add the pause at the end of our exhale.

So exhale all the way out in your child's pose.

Pause here for one,

Two.

Big inhale.

Rise on up.

Exhale to child's pose.

Pause here for one,

Two.

Inhale up.

Good.

Exhale.

We come to our child's pose.

Breathe all the air out and then hold for one,

Two,

Three,

Four.

Inhale.

Come up.

Exhale.

Child's pose.

All the air out and then hold for one,

Two,

Three,

Four.

Inhale up.

Exhale.

One last time.

Child's pose.

We hold for six.

One,

Two,

Three,

Four,

Five,

Six.

Beautiful.

Stay here.

Just let the breath go.

Just notice your breath here.

Feel the intercostal muscles,

Those muscles between your rib cage,

Expand as you breathe in,

Filling the space behind your heart.

As you exhale,

Feel the body soften.

The back of the sacrum gently melting down.

Good,

Good,

Good.

Now,

Inhale up to your table pose.

Exhale.

Take the heart forward and lower down.

Inhale.

Lift your heart to a little baby cobra.

No weight in the hands.

Exhale.

Lower the heart down.

Inhale.

Engage your core.

Press up to your table.

Exhale.

Take it back to child's pose.

We're going to flow back and forth a few times.

Inhale to your table.

Exhale.

Lower down.

Inhale.

Baby cobra or maybe a little two-thirds or one-third cobra.

Exhale down.

Inhale to table.

Exhale.

Child's pose.

We're going to do two more.

You can let your cobra grow if you want.

Inhale to table.

Exhale.

Lower the heart down.

Inhale.

Baby cobra or two-thirds cobra.

Exhale down.

Inhale to your table.

Exhale.

Child's pose.

Last round.

Inhale to your table.

Exhale.

Lower down.

Inhale.

Baby cobra or full cobra.

Exhale down.

Inhale to your table.

Exhale.

Child's pose.

Pause here and just notice.

Notice the sensations in the body.

Notice your breath.

Good.

Gently making your way to table pose.

Flick the feet to one side or the other.

Bring the hips down.

Bring the feet in front of you.

Shimmy your way up to the front of your mat and then slowly lower the spine down.

Maybe you imagine someone's holding your hands.

As you make your way all the way down,

The head arrives last.

On the mat,

Pull your knees in towards your chest.

Give yourself a juicy hug.

Maybe you rock a little side to side.

Maybe you make circles with your knees going one way and then going the other way.

Good.

Let's plant the feet.

We're going to do some bridge lifting.

So you want to bring your feet in line with your hips and you are welcome to put a block between your knees if you like.

Hands are going to start at the sides,

Palms down or palms up.

Whatever feels better.

And with your next inhale,

Just peel the pelvis off the mat and start to lift it up.

Feel vertebrae by vertebrae.

Rise up.

So you come to the top of your inhale.

Exhale.

Lower back down piece by piece.

Pelvis arrives last.

We're going to do two more like that.

Inhale.

Peel it up.

Exhale.

Bring it down nice and slow.

One more.

Inhale.

And exhale.

Good.

Now we're going to add our arms.

Inhale.

The arms come up and over as we lift the pelvis up.

Everything arrives at the top of the inhale.

Exhale.

We pull everything back,

Arriving at the bottom of your exhale.

Two more.

Inhale.

Rise up.

Exhale down.

Beautiful.

Last one.

Inhale.

And exhale.

Remove the block.

Take just a short pause here.

Close your eyes if it feels okay.

Just observe.

Notice the parts of your body coming into contact with the surface below it.

Noticing temperature,

Tension,

Tingling,

Vibration.

Bring your awareness into your breath and notice where in your body you feel your breath right now.

Notice the beautiful rhythm of it.

Good.

Good.

From here,

Let's pull the neck up.

Good.

Good.

From here,

Let's pull the knees in towards the chest.

Give yourself another little hug here.

And bring the arms down to the sides.

Palms up or palms down.

Similar to our bridge pose.

This time,

As we inhale,

Bring that right arm up and over.

Extend that left heel up towards the sky.

Ankle over the hip.

As you exhale,

Everything comes back down.

Inhale.

We take the left arm up and over as we extend the right foot up.

Exhale back down.

Inhale.

Right arm,

Left leg.

Exhale down.

Inhale.

Left arm,

Right leg.

Exhale down.

Let's do one more on each side.

Inhale.

Right arm,

Left leg.

Exhale.

Bring it down.

Inhale.

Left arm,

Right leg.

Exhale down.

And now both arms,

Both legs.

Here we go.

Extend out.

Inhale.

Exhale.

Pull it back.

Inhale.

Reach out.

Exhale back.

One more.

Inhale.

And exhale.

Good.

Good.

Good.

Now,

Knees in towards the chest or knees over the ankle.

I'm sorry.

Knees over the hips or plant your feet.

Whatever feels better.

Take the arms out into a T or if you're short on space like me,

You can take them a little higher.

Take a deep breath in and as you exhale,

Slowly lower your knees down over to the right.

Take your time.

Take the full breath.

Inhale.

We take the whole breath to come back up to center.

Exhale.

Knees dip over to the left.

Take your time.

Inhale.

Pull them back up.

Exhale to the right.

Inhale up.

Exhale to the left.

Inhale up.

We got one more on each side.

Exhale to the right.

Inhale up.

Exhale to the left.

Inhale all the way up.

Exhale.

Bring your feet down.

Ah,

Pause here just for a moment.

Pause here just for a moment.

Just observing sensation in the body.

Notice your breath.

Good.

Good.

From here,

We're going to move into our final pose,

Shavasana.

So make your adjustments now to your body,

To your clothes,

To your props.

Maybe it feels best to plant your feet and bring your knees together.

Maybe it feels nice to stretch the legs out.

Or maybe you find an in-between place where you put a rolled up blanket or a bolster underneath your knees.

You can also cover up with a blanket or put an eye pillow over your eyes.

But settle into this stillness.

Give yourself this gift,

This time of conscious relaxation,

Allowing all of the good work that you've done,

This renewal of energy,

This rebirth,

This charging of your inner vitality.

Allow all of this to settle into the very cells of your body.

And then it'll seep in deeper into the mind and into the heart.

So give the body permission to be still,

And the mind permission to be quiet.

Each breath taking you deeper and deeper into yourself.

And I'll guide you back in just a few moments.

So enjoy your Shavasana.

You can stay in your Shavasana for as long as you like.

When you're ready to come back,

Start by bringing your awareness into your breath.

Noticing how soft and gentle the breath has become.

Eventually taking a nice,

Long,

Deep breath into the nose.

Exhaling through the mouth.

Repeat that if it feels good.

Start to welcome the body back.

Start with soft movements in your fingers and your toes.

Let that movement grow into your wrists and your ankles,

Into your arms and your legs,

Your shoulders and your hips.

Eventually making your way over to fetal position on one side or the other,

Doesn't matter which.

Resting your head on your arm if that feels nice,

Or on a pillow or blanket.

And when you feel ready,

Use your hands to help lift you up.

Come into an easy seated position.

You can bring one foot in front of the other or cross your legs.

You can also sit up on a bolster or blanket if that feels nice.

Let the hands rest on the legs or on the knees.

Soften your gaze or close your eyes and take just one more moment to check in and notice.

Notice the sensations that are happening right now in your body.

Notice your breath.

And notice how you feel.

Wonderful,

Wonderful,

Wonderful.

Let's go ahead and close this class now.

Inhale,

Reach your hands up into the sky.

And as you exhale,

Bring your hands together over the heart.

And with our hands here,

Let's take a nice long deep breath in together.

Exhale,

Let it go.

Perfect.

Thank you so much for sharing this revitalizing,

Renewing practice with me today.

From my heart to yours,

Peace.

Reviews

That was a beautiful practice. Highly recommend! Thank you!

Every time I do one of Viviane's recorded classes it becomes my favourite. I loved this one so much even though I'm way past menopause 🙂.
Viviane give very clear & easy to follow instructions. Thanks again Viviane. 🥰🙏🧘‍♀️

How lovely to get to have a class from Viviane on the weekend! I enjoyed it very much and it was nice to be able to pause you just before savasana to finish off my isometric curls and squats before enjoying an unusually long rest at the end. Wonderful! Thank you. 🪼