Pitta-Cooling Viniyoga Flow: Balance & Release

Tap into deep tranquility with this soothing Viniyoga practice, a replay of our live class from August 14, 2025. This sequence is specifically designed to pacify and cool the fiery Pitta energy, making it perfect for when you feel overheated, intense, or stressed. We focus on calming stretches and gentle twists to release heat from the core and balance your digestive fire, helping you settle into a state of cool, focused calm. Use this class to restore equilibrium and find ease in your body and mind.

Transcript

Hello,

Hello,

Hello.

Welcome,

My friends.

I'm so glad that you're here.

My name is Vivian Wolf,

And we are going to do 30 minutes of therapeutic yoga.

I tend to offer up lots of modifications as we move through,

And I also empower you to adjust in a way that works for you,

Even if it's not something I am suggesting.

So maybe you take a break.

If you're starting to get overwhelmed or overstimulated or it becomes too intense for you,

Whatever feels good,

Whatever feels good.

We're here to feel good,

Right?

We're going to feel our way through this practice.

I do teach from a place of internal connection rather than external shape making.

I've got an idea here,

And we're going to do a Vinny yoga variation in this practice.

Vinny yoga is a little bit of a flow,

But it is flowing from back and forth between two postures,

So we'll go kind of back and forth here.

If you want to stay in one side and just breathe,

You're welcome to do that.

My other reminder is that this is a donation-based class,

And so if you find value in what we do today and you would like to show your appreciation,

Then donations are a great way to do that.

There are other ways to show your appreciation,

And we will talk about that after class.

Just a reminder,

You are never required to donate.

You are welcome here no matter what.

Donating is just a really nice way to acknowledge this exchange of value.

That's all.

That's all.

So let's get started.

What do you say?

What do you say?

Let's start seated.

Let's start seated.

And you can sit cross-legged,

Or you can bring the soles of your feet together,

Or you can have your legs out in front of you.

I'm going to start in a cross-legged,

A little easy pose,

One foot in front of the other.

I'm also going to sit up on a blanket,

A folded blanket.

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

Soften your gaze or close your eyes.

Take a few long breaths in through your nose,

Out through the mouth.

Let's do that again.

In through the nose,

Filling your whole inner space,

And exhale through the mouth with a little sigh.

You can keep breathing like that if that feels nice,

Or you can seal your lips and breathe only through the nose if that feels better for you.

Let's start to take your awareness down,

Down into the sensations of your body.

Begin to feel where your body comes into contact with the surface below you.

Notice sensations like air or clothing on skin.

Notice sensations inside of your body.

What feels warm?

What feels cool?

What feels tight?

What feels loose?

Do you feel any tingling or vibration in your body right now?

And start to notice your breath.

Does your breath feel shallow or deep,

Fast or slow,

Even or uneven?

Notice how the body's responding to your breath.

Expand on the inhale and begin to release on the exhale.

Let your shoulders relax.

And the muscles in your jaw.

Feel the very crown of your head reaching high into the sky.

At the same time,

The base of the spine anchors down into the breath.

As you breathe,

Allow your breath to flow between these two points.

As you inhale,

Send your breath down from the crown of the head all the way to the base of the spine.

As you exhale,

Send that breath back up all the way up to the crown of the head.

Creating a little circuit.

Inhaling down and exhaling up.

When you're ready,

We're going to hold on to that sensation.

We'll come back to it.

Lift your gaze or open your eyes.

And inhale.

Just take your arms up.

Reach high into the sky.

Exhale.

Hands together over the heart.

Again,

Inhale.

Hands sweep up.

And exhale.

Hands to heart.

Stay here.

Inhale.

Press those palms together.

Exhale.

Push your hands forward.

Round your back.

Tuck your chin to your chest.

Create a c-shape of your body.

Inhale.

Lift those arms up.

Lengthen through the whole spine.

Reaching high into the sky.

Biceps by the ears.

Exhale.

The arms float wide as they come down.

Inhale.

Bring your palms together.

Exhale.

Push it forward.

Round your back.

Squeeze the air out.

Inhale.

Rise up.

Arms reach high.

Exhale.

Hands come down.

Let's do that one more time.

Palms together.

Exhale.

Push it forward.

Inhale.

Reach high.

Exhale.

Arms float down.

Good.

Good.

Do a little shoulder roll here.

Just go one way for a breath.

Let's go the other way for a breath.

Good.

Good.

Good.

Use your hands to lift those knees up.

And now we're going to do a little twist here,

But we want to do deer pose.

So take your left leg to the side and bring that knee down.

And you can bring that knee to meet your right foot if that's more comfortable for you,

Or you can take it more to the side of your body.

Take your right hand behind you.

Left hand comes to your shoulder,

To your right shoulder.

Take a deep breath in right here.

And as you exhale,

Turn to look over your shoulder.

Squeeze the air out.

Inhale.

Come back to face front.

Maybe you even take the gaze over the left shoulder.

Exhale.

Twisting to the right.

We're going to do two more like that.

Inhale.

And exhale.

Good.

Good.

Good.

Inhale.

Come to face front.

Let your hands float forward,

Either right over that right leg,

Or maybe you walk your hands over to the right,

Holding here.

We're just going to stay here for a couple of breaths.

Maybe your arms come,

Your forearms come down if that feels good.

Maybe you're using blocks to support your head and or your arm.

One more breath here.

And slowly rise up.

Find your way back to our starting position.

Use your left hand to lift that left knee.

And let's do the other side.

Bring your left leg in front of you,

Right leg to the side.

Make adjustments so that this fits your body.

Take your left hand to the side.

Behind you,

Take your right hand to your left shoulder.

Take a deep breath in right here.

And as you exhale,

Twist to the left.

Look over your shoulder.

Maybe your right hip lifts.

Totally fine.

Inhale.

Come back.

Maybe you take that gaze over to the right.

Exhale.

Twist to the left.

Squeeze the air out.

Inhale.

Come back.

Two more like this.

Exhale as you twist.

Inhale.

Come back.

Last one.

Exhale.

Twist.

Inhale.

Come back.

Walk those hands forward.

Maybe you fold forward.

Maybe you walk those hands over to the left for a little twist in your fold.

We'll take just a few breaths here.

One more breath.

Slowly,

Slowly make your way back.

I mean all the way back.

Use your right hand to lift that right knee.

Put those feet in front of you.

Take them a little wider.

Hands behind you.

Lean back and windshield wiper those knees side to side.

Then we're going to take our legs out in front of us,

Both legs out.

I'm going to get off of this blanket for this part.

And you might need to move some real estate aside if that feels good.

We're going to start by bending our left knee and turning that leg out.

Taking that right foot out in front of you.

And again,

You can choose.

I'm going to do movement in and out of this fold here.

Nose to knee fold.

Janu surasana.

If you want to stay,

You're welcome to stay in the fold.

You're also welcome to use a strap if that feels better for you.

Here we go.

Inhale.

Take those arms up.

Biceps are by the ears.

Shrink around the core.

Exhale.

Hinge at the hips,

Not in the low back.

Keep that knee a little soft.

As you flex the right foot back,

Reach the heart towards the toes,

Toes towards the heart.

Inhale.

Rise back up.

Reach high.

Exhale.

Hinge it forward.

Inhale.

Come up.

And exhale forward.

We're going to do one more.

We're going to stay just for two breaths.

Inhale up.

Exhale down.

Hands go where they feel good.

On the foot,

On the shin,

On the mat,

On a strap.

We're only going to stay one more breath.

Good.

Inhale.

Rise on back up.

Take this right leg over to the right.

I'm going to shift on my mat.

Take it out to the right,

But we're going to fold forward.

So adjust this left foot either center or so that it rests up against your thigh.

Whatever feels better for you.

And again,

You are welcome just to hang out in the stretch if you want to,

Or you can do the Vinny yoga movement with me.

I'm going to make sure both hips are down and even here.

Take those arms up again.

Shrink around that core.

Big inhale.

Exhale.

Keep the spine long as you hinge at the hips and fold forward.

Inhale.

We rise back up,

Anchoring into that base.

Exhale forward.

Two more like this.

Inhale up.

Exhale forward.

Inhale up.

Exhale.

Bring those hands down.

Maybe your elbows down.

Maybe your forehead down.

Maybe some blocks or pillows or bolsters.

One more long breath here.

Beautiful.

Use your hands to lift you up.

Use your hands to soften that right leg and bring your right leg across the other side of your left knee.

Always have an option to do this with your left leg out if that's easier for you.

We're just going to do another twist here.

So take your right hand behind you.

This time,

Left hand hugs that knee.

So right knee towards the left shoulder.

So the aim here,

We're lifting it up.

Sink that hip down.

Take a deep breath in and exhale twist.

Inhale back to center.

Exhale twist.

Two more.

Inhale.

And exhale.

Last one.

Inhale.

And exhale.

Option,

Options here.

Stay here.

Twist.

We're going to stay for two breaths.

Or if you have shoelace,

Just stacking your right knee over your left knee,

And you want to take it forward,

You can fold forward chin to chest or chin on your knee.

Whatever feels better to you.

One more breath.

Slowly rise up.

Take those hands behind you.

Unravel those legs.

Plant the feet.

Again,

A little windshield wiper.

Might feel nice to take those ears in the opposite direction.

Little stretch in the neck as well.

And then we're going to do the other side.

So now take those legs out in front of you again.

You can real estate a side if you need to.

This time we bend our right knee and turn that leg out.

Janu Surasana.

And then we're going to inhale.

Arms reach high.

Again,

You have the option to stay or move with me.

Exhale.

Hinge it forward.

Reaching through the heart.

Inhale.

We rise back up.

And exhale.

Take it forward.

Mindful of that low back.

Two more times.

Inhale.

And exhale.

And exhale.

We're going to stay here for a couple of breaths.

Bringing your hands down on the mat,

The shins,

The toes.

One more long breath.

And then slowly lift the heart.

Come all the way back up.

Now we're going to swing that left leg to the left.

I'm going to turn my body to the right.

And we're going to do the same thing moving forward.

So make sure this right foot is where you want it to be.

Adjusting.

Making sure both sides of your hips are even.

That your base,

Your foundation,

Your root chakra is nice and stable.

Arms reach high.

Big breath in.

Exhale.

Stay anchored as you hinge at the hips.

Reach forward.

Inhale.

We rise back up.

Exhale.

Take it forward.

Inhale.

Back up.

Two more.

Exhale.

Fold.

Beautiful.

Inhale up.

Last one.

Exhale.

Hands come down.

Elbows down.

Maybe forehead down.

Maybe two breaths.

Slowly lift the heart.

We're going to do twists next.

So use your hands.

Bend that left knee.

And then take that left leg over the right leg.

And again,

You can adjust this however you want.

The first thing you want to think about is bringing that knee towards the opposite shoulder and sinking that left hip down.

So we're creating some expansion through the outside of the leg.

Left hand comes behind you.

Take a deep breath in.

Sink that left hip down.

Exhale.

Twist.

Inhale.

Come back.

Exhale.

Twist.

Two more.

Inhale.

And exhale.

Last one.

Inhale.

And exhale.

Now stay here for a couple of breaths or fold forward in shoelace for a couple of breaths.

Whichever you prefer.

Let's take one more breath wherever you are.

Remembering wherever you are is right where you need to be.

Beautiful.

Rise on up.

Take those hands behind you.

Unravel those legs.

Plant the feet.

Windshield wiper side to side.

And then make your way onto the back.

I promise that is my floor.

That's not my body making those noises.

And then pull your knees in towards your chest.

Give yourself a little bit of a push.

A little hug here.

Rock it a little side to side.

Make circles with your knees.

One way.

And the other way.

Hold on to your right knee.

Put your left foot on the mat.

And then we're going to take our right foot onto our left knee.

But we're holding on to this right knee with our hand.

And as you inhale,

I want you to press your knee into your hand.

Your hand creates a little bit resistance.

So push back.

As you exhale,

Release that pressure and just pull that knee towards center.

Inhale.

Push it out.

And exhale.

Gently guide it back in.

Two more times.

Inhale.

And exhale.

Last one.

Inhale.

Good.

Exhale.

Now release the hand.

Open that knee wide.

Figure four.

Stay here if that feels good.

If you want to make this a little more a little more sensation,

Pull those legs in towards your chest.

Interlace your fingers around the thigh or over the shin.

We'll stay here just for a couple of breaths.

Flex your feet.

Relax your shoulders.

Relax your jaw.

And just breathe.

Ah,

Good.

Release the hands.

Put that left foot back down.

So a little bit here.

Keep this figure four in the legs.

Press down into your left foot and shift your hips over to the right just an inch.

Not a whole lot.

If it feels okay,

Take your arms wide or maybe cactus arms.

Take a deep breath in right here.

As you exhale,

You're going to tilt both legs over to the left side.

Lift that right hip up.

Spinal twist.

Another one.

Inhale.

Right back.

Ooh,

My back popped.

Exhale.

We tip it back over to the left.

Spinal twist.

Inhale.

Rise back up.

Starting position.

We're going to do two more like that.

Exhale over.

Inhale up.

On this last one,

We'll stay for a couple of breaths.

Exhale over.

And breathe here.

You can always adjust these legs.

Maybe you bring those knees together.

Maybe you stretch that left leg out.

Totally up to you.

One more breath.

Slowly unravel.

Come back onto the back.

Might need to press down into your feet.

Lift and lower the pelvis to realign yourself.

Pull those knees in.

Give yourself a hug.

Mm-mm-mm.

Massage that low back.

Rock side to side.

Hold on to your left knee.

Put your right foot down on the mat and then place your left foot on that right knee.

Hold.

Keep that left hand on your left knee.

And as you inhale,

Press your knee into your hand.

Hand presses into the knee.

A little resistance.

Exhale.

Remove the resistance and pull that knee towards center.

Inhale.

Press it out.

Exhale.

Guide it back.

Two more.

Inhale.

And exhale.

Last one.

Inhale.

And exhale.

Now release the hands.

Open that knee wide.

Figure four.

Stay here or pull those legs in.

Interlace the fingers around the thigh or the shin.

Relax here just for two breaths.

One more breath.

Release the hands.

Put that right foot down.

Legs stay in figure four.

We press down into that right foot and shift the hips over to the left.

Arms reach out wide or high.

Take a deep breath in.

Exhale.

Legs tip over to the right this time.

Spinal twist.

Inhale.

Rise back up.

Back to your figure four.

Exhale.

Tip it over.

Spinal twist.

And inhale.

Back up.

Let's do two more times.

Exhale.

Over.

Inhale.

Back.

Last one.

We're going to stay just two rounds of breath.

Adjust this however it feels good to you.

One more breath.

And slowly,

Slowly make your way back.

Lift and lower the pelvis.

Bring those knees together.

Give them a little squeeze.

And then release the squeeze.

Bring the soles of the feet together.

Let your knees open wide.

Recline bound angle pose.

We're only going to stay for three breaths.

Hands go wherever they feel good.

High and wide might be nice.

On the body might be nice.

To the side might be nice.

Let's take one more breath.

And just let it go.

Use your hands to help those knees up.

We're going to make our way into our final posture.

This is the most important time of yoga.

Our Shavasana.

Our corpse pose.

Corpse pose is not really a shape.

It's a feeling.

We want to be in comfortable stillness so that we can let go of all of the doing and we can sink down into being.

So maybe that means keeping those feet planted.

Maybe that means stretching the legs out.

You can also lay on your side or sit upright.

Blankets can go underneath the knees,

Underneath the head,

Over your body if you're cold.

But settle in now.

Close your eyes.

Take one more big breath.

Exhale with a sigh.

Just let go.

Just for two and a half minutes.

Give yourself permission to do nothing.

Sink down below all of the effort.

Resting in a place of peace and ease.

A place within you.

It's calm and relaxing.

I'll guide you back when the time is right.

So enjoy the rest of the Shavasana.

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

And when you're ready to come back,

Start by bringing your awareness into your breath.

Take a nice long deep breath in through your nose.

And out through the mouth.

Repeat that as you begin to welcome your body back.

Start by wiggling your fingers and your toes.

Ah,

Let that movement grow into your wrists,

Your ankles,

And your arms and your legs.

Maybe it feels good to stretch out long like you're waking up for the first time.

Or maybe pull for another wonderful hug.

Eventually,

Tipping over to one side of the other,

Find a little fetal position.

And just rest here for a breath or two.

Maybe you rest your head on your arms or on any pillow that you have.

And when you're ready,

Use your hands to help lift you up.

Find your way into a seated position.

Any seated position that's comfortable for you.

Maybe you bring the opposite foot in front or on top from how you began class.

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

Soften the gaze or close your eyes.

Taking just one more moment here.

Let's check in and notice.

Notice the sensations that are present now in your body.

Notice your breath.

Notice how you feel.

Let's go ahead and close this class now.

Lift your gaze.

And with your next inhale,

Sweep those arms up.

Reach high into the sky.

Exhale,

Bring your hands together.

Over your heart.

Anjali Mudra.

And with your hands here,

Let's take another deep breath in together.

Exhale,

Let it go.

Thank you so much for sharing this practice with me today.

From my heart to yours.

Peace.