Simple Am Yoga Practice For Stress Release

Enjoy this 30-min simple everyday vinyasa class designed to ease stress and tension while connecting movement to breathe. Build awareness and balance with a flow that is simple yet challenging. This a great way to cultivate consistency on your yoga mat. Open to all levels of experience. Recommended props: 2 blocks, blanket, strap. Use what you have already.

Transcript

Hello,

My name is Vivian Wolfe and this is going to be 30 minutes of Vinyasa yoga.

I created this practice as a way to release stress and tension to help you face the day.

So this practice would be best suited for you for in the morning,

But really you can do it anytime that feels good for you.

For this practice,

You might enjoy having some props with you.

I always recommend a couple of blocks,

A blanket,

And maybe even a strap.

Having them near your mat,

Even if you choose not to use them,

Might help you support your practice more fully.

With that in mind,

Let's go ahead and get started.

So we're going to begin kneeling on our mat.

You can kneel upon a blanket if that feels nice with the knees together and sinking the hips over the heels.

Maybe it feels nice to take the ankles a little wider and bring a little support underneath the tailbone.

Can use a block or a bolster.

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

Palms up or palms down.

Soften the gaze or close the eyes.

Take a nice long deep breath in through the nose.

Exhale through the mouth.

Let's do that again.

Deep breath in.

Deep breath out.

Good.

Keep breathing like this if it feels nice and let your awareness settle down.

Settling into the sensations of your body.

Noticing sensations on the surface of the body,

Sensations inside the body.

Bring your awareness into your breath and notice where in the body you feel your breath today.

Maybe it's the passage of air over the upper lip.

It might be the rise and fall of chest or navel.

Noticing how the body responds to the breath.

Expanding as you breathe in.

Releasing and letting go as you breathe out.

And maybe at this time it feels nice to set an intention for this practice.

This can be an affirmation or a resolve or a dedication to someone on your mind.

Whatever you choose,

Repeat it to yourself a few times and then let it go knowing you can call it back at any point during this practice or even during this day.

Good.

With your next inhale,

Let's sweep the hands up.

Reach for the sky.

And as you exhale,

Bring the hands together over the heart.

Inhale the hands rise up.

Exhale hands to heart.

Now as you inhale,

Reverse this.

Send the hands up through center,

Bringing the arms overhead.

Hook the thumbs,

Face the palms forward.

And as you exhale,

Tip over to the right.

A little side bend.

Breathing into the open space on the left side of the body.

And with an inhale,

Come back to center.

Exhale,

Tip over to the left side,

Opening up the right side of the body.

Inhale,

Come back to center.

And as you exhale,

Bring your hands together over the heart.

Inhale,

Grow long through the spine.

And as you exhale,

Turn the heart to the right.

A little spinal twist.

The hands stay over the heart.

Maybe you look over your right shoulder.

Take a breath here.

And with your next inhale,

Come back to center.

Exhale,

Turn the heart to the left.

Look over the left shoulder.

Spinal twist.

Nice and easy.

Inhale,

Come back to center.

And as you exhale,

Take the hands forward.

Lift the hips.

Come into table pose.

Wrists underneath the shoulders.

Knees underneath the hips.

Feeling the support of the mat here.

With your next inhale,

Take the heart forward.

Gaze forward.

The belly droops and the tailbone turns up.

As you exhale,

Reverse this.

Send the spine high.

Pull the belly button into the spine.

Let the head drop.

Inhaling,

Heart forward.

Gaze forward.

Exhale,

Spine high.

Cat and cow.

Let's do two more.

Inhale.

Exhale.

Inhale.

And exhale.

Inhale,

Bringing the heart forward.

Gaze forward.

Curl your toes under.

Exhale,

Lift the hips up into downward facing dog.

Here in your downward dog,

It might feel nice to walk it out.

So bend one knee,

Send the opposite heel down,

And switch.

Going fast or slow,

Whatever your body is craving today.

Might feel nice to shift the hips gently side to side,

Like you're wagging your tail.

And with an inhale,

Bring your shoulders over the wrists.

High plank pose.

Exhale,

Lift the hips and come back to downward facing dog.

Inhale into high plank again.

And exhale,

Lift the hips.

Downward dog.

Inhale into high plank.

Exhale,

Lower the knees.

Lower the heart.

Come all the way down onto the front of the body.

Bring the fingers in line with the chest.

Let the elbows point towards the back of the mat.

Anchor into the tops of your feet and lift your knees.

Shrink wrap your core and press your pelvis down.

And with your next inhale,

Lift the heart.

Lift the gaze,

Baby cobra.

No weight in the hands.

Exhale,

Lower the heart back down.

Inhale,

Rise again,

Baby cobra.

Or maybe you go a little bit higher,

Like a half cobra.

Exhale,

All the way back down.

Third time,

Pressing the hands.

Lift the heart,

Baby cobra,

Full cobra,

Anywhere in between.

Exhale,

All the way back down.

Curl your toes under.

Inhale,

Press up,

Table or plank,

You choose.

And exhale,

Lift the hips to downward facing dog.

Here in downward dog,

Let's take a nice,

Long,

Deep breath in.

Full breath out.

Big inhale.

Big exhale.

Let's take a little walk up to the front of the mat.

Hands can walk,

Too,

Coming into forward fold.

Bend your knees generously.

Let the head really hang over here.

And we'll stay in forward fold a few breaths.

Maybe it feels nice to shake the head no.

Shake the head yes.

Then bring the gaze between your big toes.

And keep your gaze there as you rise up slowly into mountain pose,

Tadasana.

Standing upright,

Eyes rise last.

Maybe it feels nice to have the arms,

The sides,

The palms facing forward.

Maybe it feels better to bring the palms together over the heart.

Remember,

You get to choose how you express your yoga.

But take a breath or two here.

And just notice.

Notice the soles of your feet anchoring down into the earth.

Notice the crown of your head rising up into the sky.

Notice your breath filling the space in between,

Expanding and releasing.

And with an inhale,

Let's take the hands up.

We'll reach high for the sky.

Exhale,

Soft knees.

Fold over.

Let the head be heavy.

Inhale,

Rise halfway,

Lengthening through the spine.

Maybe your hands are on your shins or on your ankles.

Exhale,

Soften and fold.

Let's take our right toes back.

Bend the left knee.

Inhale,

Reach the heart forward for low lunge.

And as you exhale,

Take your left foot back.

Come into downward facing dog.

Stay here if it feels good or vinyasa.

You choose.

Inhale to plank or half plank.

Exhale,

Lower the heart down or chaturanga.

Inhale,

Lifting the heart to baby cobra or full cobra or up dog.

And exhale to downward facing dog.

You can move through table or plank or do a pushup,

Whatever you feel like.

We'll meet in our downward dog and take a deep breath in.

Deep breath out.

Inhale.

And exhale.

Inhale,

Let's take our right leg high,

Three-legged dog.

And as you exhale,

Carefully step that right foot forward.

Use your hand to help bring it up so that your ankle is underneath your knee and your heel is down.

Inhale,

Reach the heart forward.

And as you exhale,

Bring that left foot up,

Forward fold at the front of the mat.

Inhale,

Rise halfway.

Exhale and fold.

Soft knees,

Inhale,

Rise up.

Reach for the sky.

And as you exhale,

Come back into mountain pose.

Inhale,

Take your hands up,

Reach high.

Exhale,

Soft knees,

Fold over.

Inhale,

Come halfway up.

Exhale and fold.

Now we take our left toes back,

Bend the right knee.

Inhale,

Reach the heart forward,

Low lunge.

Then exhale,

Take that right foot back,

Downward facing dog.

Stay here or vinyasa,

You choose.

Inhale to plank or half plank.

Exhale,

Lower the heart down or chaturanga.

Inhale,

Baby cobra,

Full cobra or up dog.

Exhale,

Downward facing dog.

Take the path that feels good.

And we'll meet in our downward dog and take a nice long,

Deep breath in.

Deep breath out.

Inhale.

And exhale.

Inhale,

Take your left leg high,

Three-legged dog.

And exhale,

Carefully step that foot forward for low lunge.

Inhale,

Reach the heart forward.

And then exhale,

Bring that right foot up,

Forward fold at the front of the mat.

Inhale,

Rise halfway.

Exhale and fold.

Soft knees,

Inhale,

Rise.

Reach for the sky.

And as you exhale,

Come back to mountain pose.

Here in mountains,

Soften the gaze or close the eyes.

Feeling the sensations in your body.

The soles of the feet,

The crown of the head.

Feel your breath filling the space between the two.

Expanding.

Releasing.

Beautiful.

With your next inhale,

Let's take those hands up,

Reach high.

And as you exhale,

Soft knees as you fold over.

Inhale,

Rise halfway.

Exhale and fold.

Let's take our right toes back.

Bend the left knee.

Inhale,

The heart reaches forward.

Exhale,

Take the hands behind you,

Airplane arms.

Hovering here,

Just for our breath.

Noticing the foundation and finding some stability.

And with your next inhale,

Rise up,

Coming into crescent pose.

Biceps are by the ears.

The shoulders are relaxed.

The core is engaged.

The hips face forward.

The left knee is bent.

The right leg is long.

The right heel is lifted.

One more breath here.

Ah.

Good.

From here,

Let's take right hand forward,

Left hand back,

Little twist.

Might feel nice to take the gaze forward,

Looking over your right thumb towards the front of the mat.

Maybe it's more interesting to take your gaze back over your left thumb that reaches towards the back of the mat.

We'll take two breaths here.

Ah.

Good,

Inhale,

Coming back to our crescent.

Biceps by the ears.

As we exhale,

We turn the hips to the right.

Bring that right heel down.

Take left hand forward,

Right hand back into your warrior two.

Taking just a moment here to feel your warrior,

Relaxing the shoulders.

Left knee is bent,

And we wanna make sure it's aligned over our left toes so the hips are actually at a diagonal.

They're not flat to the long side of the mat.

We'll take another breath.

Ah.

Then turn both palms up,

And as you inhale,

Lengthen through that left leg.

Take the arms up high.

Both biceps reach up.

Exhale,

Settle back into warrior two.

Left hand forward,

Right hand back.

Inhale,

Rise up,

Reaching high.

The whole body lengthens.

Exhale,

Warrior two.

We'll do two more like that.

Inhale.

And exhale.

One more,

Inhale up.

And exhale.

Good.

Inhale,

Bring both arms up.

Lengthen through that left leg.

We're gonna keep the legs long.

So you're making a triangle pose.

And with your inhale,

Let's take left hand high,

Right hand low,

Little reverse triangle.

And as we exhale,

Tick-tock the other way.

Bring that left hand down,

Right hand high.

And then we're gonna move between these two.

So take your time.

Inhale,

Up and back.

Reverse triangle pose.

Exhale,

Forward.

That left hand,

Maybe it touches the shin.

That right arm is high.

Let's do two more.

Inhale,

Up and back.

Exhale into triangle pose.

Last one,

Inhale.

And exhale,

Good.

Inhale,

Let's come back into our crescent pose.

Lift that back,

That right heel.

Arms are high.

As you exhale,

Bring those hands down,

Low lunge.

Inhale,

Lengthen through the spine.

And as you exhale,

Step your left foot back,

Downward facing dog.

Stay here or vinyasa,

You choose.

Inhale to plank or half plank.

Exhale,

Lower the heart down or chaturanga.

Inhale,

Baby cobra,

Full cobra or up dog.

And exhale,

Downward facing dog.

Take the path that feels good.

We'll meet in our downward dog and take a nice long deep breath in.

Deep breath out.

Big inhale.

Big exhale.

Inhale,

Take your right leg high,

Three-legged dog.

And as you exhale,

Carefully step that foot forward for low lunge.

Inhale,

Reach the heart forward.

And as you exhale,

Forward fold at the front of the mat.

Inhale,

Rise halfway.

Exhale and fold.

Bend the knees,

Drop the hips.

Inhale,

The hands up,

Chair pose.

Exhale,

Heel to chest.

Inhale,

Lift the right leg.

Bend the right knee.

Inhale,

The left knee.

Exhale,

Lift the right leg.

Inhale,

Lift the left knee.

Exhale,

Lift the right leg.

Inhale,

Lift the left knee.

Exhale,

Lift the right leg.

Inhale,

Lift the left knee.

Exhale,

Lift the right leg.

Inhale,

Lift the left knee.

Exhale,

Lift the right leg.

Inhale,

Lift the left knee.

Exhale,

Lift the right leg.

Inhale,

Lift the left leg.

And as you exhale,

We're going to take a little bit of a break.

We're going to take a little bit of a break.

We're going to take a little bit of a breath.

We're going to take a little bit of a breath.

We're going to take a little bit of a breath.

We're going to take a little bit of a breath.

We're going to take a little bit of a breath.

We're going to take a little bit of a breath.

We're going to take a little bit of a breath.

We're going to take a little bit of a breath.

We're going to take a little bit of a breath.

We're going to take a little bit of a breath.

We're going to take a little bit of a breath.

We're going to take our left hand forward,

Our right hand back,

A little twist.

And again,

Maybe it feels better to look forward towards the front of the mat,

Gazing over your left thumb.

Maybe it's more interesting to start to take your gaze back over your right thumb,

Reaching towards the back of the mat.

One more breath.

Ah.

Inhale,

Back to crescent.

Exhale,

Turn the hips to the left.

Bring your left heel down.

To the left,

Bring your left heel down.

As you re-bend your right knee,

Take right hand forward,

Left hand back into Warrior II.

Take a breath here,

Just feeling this warrior.

And then we turn both palms up.

Inhale,

Lengthen through that right leg.

Take the arms up high overhead.

And exhale,

Settle back into your Warrior II.

Inhale,

Rise up,

Reach high.

And exhale,

Settle back.

Inhale,

Rise up,

Reach high.

And exhale,

Warrior II.

We'll do two more just like that.

Inhale up.

And exhale.

Inhale.

Exhale.

Beautiful.

Inhale,

Lengthen through both legs.

And with your next,

Take a breath here.

And with your next inhale,

Take that right arm high,

Reverse triangle pose.

Exhale,

Tip it forward,

Take the left arm up into Trikonasana,

Triangle pose.

We'll tick-tock between these.

Reverse triangle,

Inhale.

Exhale,

Coming forward,

Triangle pose.

Two more.

Inhale.

And exhale.

Inhale.

And exhale.

Good.

Inhale,

Coming all the way back into your Crescent Pose.

Lift that left heel,

Bend that right knee.

And with an exhale,

Bring your hands down onto the mat,

Low lunge.

Inhale,

Reach the heart forward and exhale.

Step your right foot back,

Downward Facing Dog.

Stay here if it feels good or vinyasa,

You choose.

Inhale to Plank or Half Plank.

Exhale,

Lower the heart down or Chaturanga.

Inhale,

Baby Cobra.

Full Cobra,

Up Dog.

Exhale,

Downward Facing Dog.

Good.

Good,

Here in Downward Dog,

Let's take a nice,

Long,

Deep breath in.

Deep breath out.

Big inhale.

Big exhale.

Inhale,

Take that left leg high,

Three-legged dog.

Exhale,

Carefully step that foot forward for a low lunge.

Inhale,

We reach the heart forward.

And exhale,

Forward fold at the front of the mat.

Inhale,

Rise halfway.

Exhale and fold.

Bend the knees,

Drop the hips,

Inhale the hands up,

Chair Pose.

Exhale here.

Inhale,

Press into the feet,

Rise up,

Reach for the sky.

And as you exhale,

Come home to Mountain Pose.

Soften the gaze or close the eyes.

Take a moment here.

Feeling the sensations in your body.

Feeling your breath.

Remembering your intention.

Remembering your intention.

With your next inhale,

Let's take those hands up,

Reach for the sky.

Exhale,

Soft knees as you fold over.

Inhale,

Rise halfway.

Exhale and fold,

Plant the hands,

Walk the feet back.

Inhale,

High Plank Pose.

You can always do Half Plank with your knees down if that's more comfortable for you.

Bring the shoulders over the wrists,

Engaging the core,

Keeping those hips lifted.

For 5,

4,

3,

2,

1.

That's beautiful.

Let's bring those knees down.

Sink the hips back.

Child's Pose.

You can take your knees wide if that's more comfortable for you.

Bring the forehead onto the mat or onto a block.

Maybe it feels good to stretch those arms forward.

It's good to bring the arms in line with the legs and let the shoulders roll forward.

Good.

From here,

Coming back into our Table Pose.

Flick the feet to one side or the other.

Bring the hips back.

Bring your feet in front of you.

And shimmy on up to the front of the yoga mat.

Nice and easy here.

Once you get there with the feet planted,

Take your arms forward like you're holding someone's hands.

And then gently lower your spine down piece by piece onto the yoga mat.

The head arrives last.

Bring the knees in towards your chest and give yourself a well-deserved hug.

Rocking a little side to side.

Or maybe you make circles with your knees going one way and going the other way.

Let's hold on to our right knee and put the left foot on the yoga mat.

And just take a couple of breaths,

Pulling that knee in towards the center of the chest.

Letting the pelvis start to settle down.

The sacrum melts into the mat as you breathe deeply.

Letting the shoulders soften and relax.

Allowing the jaw to become soft as well.

Maybe you soften your eyes or close them.

Allowing yourself to feel in this moment.

Gently take right knee over to the left side of the yoga mat.

Coming into spinal twist.

That right hip may lift up.

It's totally good.

Take that right arm out long if it feels good.

Or you can bring it lower.

You can also bend your right elbow and let the hand rest on the body.

Whatever is most comfortable for you.

Making adjustments in the spinal twist so that you feel comfortable in your body in this moment.

We'll take two more breaths.

And then gently come back onto the back.

Plant your left foot and place your right foot on your left knee.

Let that right knee open wide.

Figure four or reclined pigeon.

You can use your core muscles to pull your legs in towards your chest.

Interlace your fingers around the thigh or around the shin.

Or maybe you pull left knee towards you and press right knee away.

Once again,

Allow the shoulders to relax.

And the jaw.

Soften your neck.

Breathe deeply.

Gently release the hands.

Bring that left foot onto the mat.

Take that right leg up towards the sky.

Interlace your fingers behind the right thigh.

And start to press that leg into the hands.

Press the hands into the leg.

Flex that foot so that the heel is reaching up and the toes are reaching towards the face.

We'll stay here just two breaths.

Beautiful.

With your next inhale,

Rise up.

Bring that left leg towards the forehead.

Towards the shin.

Bring that shin down towards the forehead.

And as you exhale,

Release that leg.

Let it float all the way down onto the mat.

And let it rest there.

Just for a breath or two.

Good.

And then let's plant that right foot.

And bring the left knee in towards your chest.

Give yourself another little hug here.

Holding onto this left knee.

Towards the center.

Allow the body to soften.

Take a breath or two.

Good.

And then gently take that left knee over to the right side of the mat.

Coming into spinal twist.

Make whatever adjustments you need to make this comfortable for you.

Maybe you look up at the ceiling or look over your left shoulder.

We'll just take two more breaths here.

And gently coming back onto the back.

Plant that right foot.

And place the left foot on the right knee.

Let that left knee open wide.

Figure four.

Maybe pull those legs in towards your chest for recline pigeon.

Interlacing your fingers around the thigh or the shin of the right leg.

Or maybe pull right knee towards you and press left knee away.

Two breaths here.

Gently release the hands.

Bring your right foot onto the mat.

Take left foot up towards the sky.

Interlace your fingers behind the left thigh.

And start to press left leg into the hands.

Hands into the leg.

The heel reaches up towards the sky.

As you flex the toes back towards the face.

Two breaths.

And with your next inhale,

Curl through the spine.

Reach the forehead up towards the shin.

Pull that shin down towards the forehead.

And exhale.

Release that leg.

And bring the other leg all the way down.

Take a breath here.

Just rest.

From here we move into Shavasana.

Find the version of Shavasana that works best for you.

Maybe your legs are just outstretched long.

Toes rotate out.

Maybe you plant your feet and bring your knees together.

Or maybe you lay on your side.

But find a place of comfortable stillness.

Soften the gaze or close the eyes.

Take a nice long deep breath in through the nose.

Let it go through the mouth.

Give yourself this gift.

This time of conscious relaxation.

Where all of the good work that you've just done can settle into the body.

And then move deeper into the mind.

Into the heart.

Let each exhale take you deep into yourself.

And I'll guide you back in just a moment or two.

So enjoy this Shavasana.

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

And when you're ready to come back,

Start by bringing your awareness back into your breath.

Take a nice long deep breath in through the nose.

Releasing your exhale through the mouth.

Repeat this if it feels nice.

As you start to welcome the body back with soft movement.

Start with fingers and toes.

And let the movement grow into wrists and ankles.

Into arms and legs.

Into shoulders and hips.

Enjoying movement in the whole body.

Whatever feels good right now.

And eventually make your way into fetal position on one side or the other.

Doesn't matter which.

Maybe you rest your head on your arm.

Or on a pillow or a blanket.

Taking just a moment here to acknowledge this transition.

Out of your yoga.

And into the rest of your day.

Whenever you're ready,

Use your hands to help lift you up.

Come into an easy seated position.

Bringing one foot in front of the other.

Or crossing your legs.

Or bringing one foot on top of the other.

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

Resting the hands on the legs or on the knees.

Soften the gaze or close the eyes.

And then let go.

Soften the gaze or close the eyes.

And just take one more moment to check in and notice.

Notice the sensations in your body.

Notice your breath.

Notice how you feel.

Good.

Let's go ahead and close this practice.

Inhale.

Take the hands up high overhead.

And as you exhale,

Bring the hands together over the heart.

And with your hands here at heart center,

Let's take a nice 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.

Reviews

So lovely to go back to your vinyasa teachings and wake up every part of my body. Thank you!!! With chronic pain and chronic fatigue, it is very difficult to find a balance between doing enough and doing too much. These half hour vinyasa classes are perfect for me. 🙏🏼

Thank you Vivian for sharing this yoga practice.I was able to do this with your voice as the sun rose higher in front of my window . I feel wonderful and ready to move on in this day 🙏💗

I am regular in Viviane's daily Vinyasa class but sometimes life gets in the way & prevents me from joining the live stream. This is the perfect alternative & can be done anytime, anywhere. The instructions are very clear & easy to follow. Anyone with even the most basic yoga knowledge would be able to follow. Thanks Viviane for all that you do for us. 🙏❤️😊

What a gift to be able to do this class anytime! Verbal cues are very clear and easy to follow.