Simple Vinyasa Yoga Replay | 30 Minutes | Sadness & Grief

Listen to this 30-minute simple audio vinyasa class designed to ease stress and tension while connecting movement to breath. Build awareness and balance with a flow that is simple yet challenging.

This is a replay of the live class from February 27th, 2024. We focused on releasing sadness and grief to be present in the moment.

Open to all levels of experience, but a familiarity with yoga poses and vinyasa flow will help. Recommended props: 2 blocks, blanket, strap. Use what you have already.

Transcript

Hello.

Hello.

Hello.

Welcome.

Welcome to this simple daily yoga practice.

My name is Vivian Wolf and we are going to do 30 minutes of vinyasa style yoga.

Just to kind of,

You know,

Get our minds off stuff.

Not necessarily to try to solve anything or to fix anything,

But to just be here now.

That's what yoga can do for us,

Is let us be here and now and remember this present moment.

Remember who we are in this present moment.

So my reminders really are just that this is a donation-based class.

I appreciate donations.

You're not required to donate.

Thank you very much.

If you choose to,

I appreciate it.

If you want to support me but donations aren't in your practice,

Follow me.

Share this class.

Share future classes.

We'll go over that more later.

The other thing is that this is your yoga.

I am here to guide you.

So I will be demonstrating.

I'll be talking you through.

I'll be trying to offer up modification to where we can,

But feel free to make the adjustments you need.

For example,

Again,

If you don't feel like a lot of movement,

Then you're welcome to just be on your mat in whatever position,

Whatever pose feels good,

And just breathe.

Maybe you linger in poses.

Maybe you want to do things a little more quickly,

And so you do more repetition.

You're welcome to all of that.

You're welcome to use props to make things more stable or even to make things less stable.

Whatever feels good to you.

Do the practice that feels good.

We're here together,

And that's what's important,

Right?

So let's get on the mat.

Okay,

Let's start in a kneeling position.

You can kneel on a blanket if that feels good.

You can sink your hips over your heels.

You can take a block or a cushion underneath the tailbone if that feels better.

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

Soften the gaze or close the eyes.

Take a few long breaths in through the nose and out through the mouth.

Let yourself settle down,

Moving out of the thinking mind and into the sensations that are happening right now in your body,

Feeling the parts of your body that are coming into contact with the mat below you,

Feeling the sensation of air or clothing on skin,

Noticing sensation inside the body,

Temperature,

Tension,

Tingling,

Vibration.

Bring your awareness into your breath.

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

Feel how the body responds to the breath.

Feel your ribcage expand as you breathe in.

Feel your shoulders release as you breathe out.

Maybe at this time you set an intention for this practice.

It can be an affirmation or resolve,

A dedication to someone on your mind right now.

Whatever you choose,

Repeat it to yourself a few times and then let it go.

You can call it back at any point when you need it.

With your next inhale,

Sweep your hands up,

Reach high into the sky.

Exhale,

Bring your hands together over the heart.

One more time.

Inhale,

Sweep your hands up,

Reach high.

Exhale,

Hands to heart.

Now reverse it.

Inhale,

The hands rise up through center.

Exhale,

Turn your heart to the right and bring your hands down.

Left hand can rest on the lap or on the leg.

Right hand can rest behind you or at the small of the back.

Look over your shoulder.

Take one more breath here.

With an inhale,

Sweep that right hand up and over into a side bend.

Open up the right side of the body.

Look over your left shoulder.

Breathing into the open space on the right side.

One more breath.

And with your exhale,

Bring your right hand to your left leg.

Let your arms cross in front of you.

Round your back.

Tuck your chin to your chest.

Send the breath to the back of the body.

Fill the space behind your heart.

Good.

And as you inhale,

Let your hands rise up.

Give yourself a hug as you come on up.

Take the arms high.

Exhale,

Pull the elbows down.

Lift the heart,

Lift the chin,

Little cactus arms.

Inhale,

Reach high.

Exhale,

Turn to the left and bring your hands down.

That right hand to the leg or knee.

Left hand behind you or at the small of your back.

Look over your left shoulder.

Breathe here.

And with your next inhale,

Take your left hand up and over.

Little side bend.

Open up the left side of the body.

Breathe into that open space.

Maybe it feels nice to look over your right shoulder here.

And as you exhale,

Bring your left hand to your right leg.

Crossing the arms in front.

Round the back.

Tuck your chin to your chest.

Fill the space behind your heart with your breath.

And with your next inhale,

The hands sweep up.

Maybe you pause here just to give yourself a hug.

And then reach the hands high.

Exhale,

Pull those elbows down.

Lift the heart,

Lift the chin,

Cactus arms.

Inhale,

Reach high.

Exhale,

Take the hands forward,

Lift your hips.

Come into your table pose.

Wrists underneath the shoulders,

The knees are underneath the hips.

And with your next inhale,

Take your heart forward,

Gaze forward.

Let the belly droop,

The tailbone turns up.

Exhale,

Reverse this.

Send the spine high.

Pull the belly button into the spine,

The head drops.

Inhale,

Heart forward,

Gaze forward.

Exhale,

Spine high.

Cat and cow,

Chakra vakasana.

Let's do two more.

Inhale.

Exhale.

Inhale.

Exhale.

Good.

Inhale,

Bring the heart forward,

Gaze forward,

Curl your toes under.

Exhale,

Lift your hips to your downward facing dog.

Spread your fingers wide in your down dog,

And it might feel nice to walk it out.

Bend one knee,

Send the opposite heel down and switch.

You can go fast,

You can go slow.

You can rock your hips a little side to side if that feels nice.

And with your inhale,

Lengthen through the body.

Take the heart forward,

Shoulders over the wrists,

High plank pose.

And as you exhale,

Bring the knees down,

Bring the heart down.

Everything comes down onto the mat.

Pull your fingers back in line with your chest.

The elbows point towards the back of the mat.

And with your next inhale,

Lift the heart,

Lift the gaze,

Baby cobra.

No weight in the hands.

And exhale,

Lower back down.

Inhale,

Lift your heart again,

Baby cobra.

Maybe a little half cobra if that feels good.

Exhale all the way down.

Third time,

Inhale,

Lift up,

Baby cobra or full cobra,

Anywhere in between.

Exhale,

Come all the way down,

Curl your toes under.

Inhale,

Press up to table or plank.

Exhale,

Lift your hips to downward dog.

Here in downward dog,

Take a nice,

Long,

Deep breath in.

Full breath out.

As you breathe in,

Know that you are breathing in.

As you breathe out,

Know that you are breathing out.

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

Hands walk,

Too,

Coming into forward fold at the front of the mat.

Feet are about hip-width apart.

Bend the knees generously.

Let the head hang over.

Maybe it feels good to shake your head,

No.

Maybe it feels good to shake your head,

Yes.

Bring your gaze between your big toes.

Bend the knees even more.

Start to rise up,

Stacking piece on piece.

The eyes rise last as we make our way up into our mountain pose,

To the asana.

If it feels OK,

Close your eyes and take your awareness down into the soles of the feet.

Feel the information coming from the soles of your feet.

It tells you whether the surface below you is dry or wet,

Rough or smooth,

Even or uneven,

Just listening to what the feet have to tell you.

And notice now the back of the knees,

The front of the thighs.

Feel your core,

Your rib cage expanding as you breathe in,

Shoulders releasing as you breathe out.

Take a little swallow and feel the pit of your throat.

Maybe you start a little ujjayi breath,

Breath of victory,

Breath,

Ocean breath.

Little slight constriction right at the base of your throat,

Kind of like fogging up a mirror.

But you keep your lips sealed and breathe through your nose.

If it ever becomes distracting,

If it's harsh,

You sound like Darth Vader,

Just let it go.

Relax the skin between your eyebrows.

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

With an inhale,

Sweep your hands high,

Reach it up into the sky.

Exhale,

Soft knees,

Fold over.

Inhale,

Rise halfway,

Long spine,

Reach the crown of the head away from the tail.

Exhale and fold.

Take your right toes back,

Right heel to the floor.

Take your right toes back,

Bend that left knee.

Inhale,

Reach the heart forward,

Low lunge.

Exhale,

Take your left foot back to downward facing dog.

You can stay if that feels good or move through vinyasa.

I'm going to talk through vinyasa.

Inhale to plank or half plank.

Exhale,

Lower the heart down or chaturanga.

Inhale,

Lift your heart,

Baby cobra,

Full cobra up dog.

Exhale,

Make your way to downward facing dog.

Move through table or plank,

Whatever feels good.

We're going to meet here in our downward dog.

Take a deep breath in together.

Full breath out.

Feel that inhale.

And feel your exhale.

Inhale,

Take your right leg high,

Three-legged dog.

Exhale,

Carefully step that foot forward.

Use your hand to pull that foot further up so the knee is over the ankle,

The heel is down.

Inhale,

Reach the heart forward.

And exhale,

Bring your left foot up.

Forward fold at the front of the mat.

Inhale and rise halfway,

Long spine.

Exhale,

Soften as you fold.

Inhale,

Press into your feet.

Rise all the way up,

Reach high into the sky.

And exhale,

Fold over.

Inhale,

Rise halfway.

Exhale,

Fold.

Now let's take our left toes back.

Bend that right knee.

Inhale,

Heart reaching forward.

Exhale,

Take that right foot back to downward facing dog.

Stay here if it feels good or vinyasa.

Inhale to plank or half plank.

Exhale,

Lower the heart down or chaturanga.

Inhale,

Lift your heart to baby cobra,

Full cobra up dog.

Exhale,

Make your way to downward facing dog.

Good.

We'll meet here and we'll take a deep breath in together.

Full breath out.

Ah.

Big inhale.

Big exhale.

Inhale,

Take your left leg high,

Three-legged dog.

And as you exhale,

Carefully step that foot forward.

Use your hand to help.

Inhale,

Reach the heart forward.

And exhale,

Bring your right foot up.

Forward fold at the front of the mat.

Inhale and rise halfway.

Exhale and fold.

Soft knees.

Inhale,

Rise all the way up.

Reach high into the sky.

Exhale,

Come home.

Mountain pose.

Close your eyes if it feels okay and just take a breath or two right here.

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

Feel the rhythm of your breath.

Inhale,

Sweep your hands up.

Reach high.

Exhale,

Fold forward.

Inhale,

Rise halfway.

Exhale and fold.

Take your right toes back.

Turn that foot.

Bring the heel down.

Bend your left knee.

Inhale,

The heart reaches forward.

Exhale,

Take the hands behind you.

Airplane arms.

And as you inhale,

Rise up into your warrior one.

Hips facing the front of the mat.

So make adjustments if you need to.

Taking the feet wider side to side or shorter front to back.

And then let's interlace our fingers.

Bring the hands to the base of the skull.

Take the elbows forward.

The hips continue to sink down as we start to lift the heart and lift those elbows.

Reaching up into the sky.

Opening up the front of the body.

Feel the front of your throat.

The front of your heart.

Feel the front of your abdomen.

One more breath.

Inhale,

Release and take the arms up.

Exhale,

Let the hands float down and back behind you.

Interlace your fingers the opposite way.

Inhale,

We lift again.

Exhale,

Hinge forward.

Maybe you rest your chest on your thigh and just tuck your chin to your chest.

Maybe you just take your heart right to the inside here and take those hands towards the front of the mat.

Humble warrior.

Couple of breaths here.

Then gently bring your hands back to your sacrum.

Inhale,

Lift the heart.

Take your time.

Exhale,

Release the hands.

Inhale,

We sweep the hands high.

Exhale,

Bring those hands down.

Turn that back foot.

Lift the heel,

Low lunge.

Inhale,

The heart reaches forward.

Exhale,

Take that left foot back.

Downward facing dog.

Stay here or vinyasa.

Inhale to plank.

Left leg to plank.

Stay here or vinyasa.

Inhale to plank or half plank.

Exhale,

Lower the heart down or chaturanga.

Inhale,

Lift your heart.

Baby cobra,

Full cobra,

Up dog.

Exhale,

Make your way to downward facing dog.

When we arrive here,

Take a deep breath in.

Full breath out.

Big inhale.

Big exhale.

Ah.

Inhale,

Take your right leg high,

Three-legged dog.

And as you exhale,

Carefully step that foot forward.

Use your hand if you need.

Then we're gonna turn this left foot and bring the heel down,

Preparing for our warrior on the other side.

Bend that right knee,

Reach the heart forward.

Exhale,

Take your hands behind you,

Airplane arms.

Inhale,

Rise.

Warrior one,

Hips facing forward,

Heart facing forward.

Interlace your fingers and bring them to the base of the skull.

Take the elbows forward,

Like little blinders on a horse.

And as you inhale,

Lift the heart high as you sink the hips down.

Open up the front of the body and breathe into that open space.

Inhale and feel your inhale.

Exhale,

Feel your exhale.

One more breath.

Good.

Inhale,

Release and take those arms high.

Exhale,

Let the hands swing down and come to the back.

Interlace your fingers the opposite way.

Inhale,

Lift your heart.

Exhale,

Hinge forward.

Again,

Maybe you rest your chest on your thigh.

This is a great place to be.

Maybe you take the heart right to the inside.

So not too far to the side,

Just to the inside.

And then maybe you take those hands forward.

Humble warrior.

Breathe here.

And gently make your way back.

Take the hands down.

Lift the heart.

Exhale,

Release the hands.

Inhale,

Sweep them up,

Warrior one.

Exhale,

Melt those hands down.

Turn that back foot.

Inhale,

Low lunge.

Exhale,

Take that right foot back to downward facing dog.

Stay your vinyasa.

Inhale to plank or half plank.

Exhale,

Lower the heart down or chaturanga.

Inhale,

Lift your heart,

Baby cobra.

Full cobra,

Up dog.

Exhale,

Downward facing dog.

Good,

Good.

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

Full breath out.

Big inhale.

Big exhale.

Inhale,

Take that left leg high,

Three-legged dog.

And as you exhale,

Carefully step that foot forward.

Use your hands if you need.

Inhale,

Reach the heart forward.

And exhale,

Forward fold at the front of the mat.

Inhale and rise,

Halfway long spine.

Exhale and fold right here.

Stay here,

Forward fold.

Take your feet a little bit wider.

Bend those knees generously.

Clasp the outsides of your elbows.

Little rag doll.

Maybe sway a little side to side if that feels good.

Ah.

From here,

Plant your hands,

Turn your toes outward.

Sink those hips down into malasana pose.

Maybe your heels rise up,

Totally fine.

I'm gonna scoop back just a little bit here.

Creep the hands forward if it feels okay.

And again,

Tuck your chin to your chest.

Get a little opening in the upper back here.

Breathe into that space.

Good,

Good,

Good.

From here,

We creep forward.

Bring the knees down.

Take the legs back,

Making your way into table pose.

And then take the hips over the heels for child's pose.

Bring the forehead onto the mat or onto a block if that feels nice.

Ah.

If you like,

Take this right arm underneath your left armpit.

Bring the forehead back down.

If you need a little extra space,

Then come up to your table pose and do the same thing.

Put your shoulder down,

Then your ear down.

Might feel nicer here.

You get to choose.

Either thread the needle in table or in child's.

We'll take two more breaths right here.

And gently unravel.

Stretch those arms out.

And do the other side.

So left arm underneath the right armpit,

Either in child's pose or if you come at it from table,

You just take the arm under,

Bring the shoulder down,

Bring the ear down.

You can slide that right arm forward.

Whatever feels better to you.

Two more breaths right here.

Ah.

Gently unravel.

We'll all meet here in our child's pose for one more long breath.

Ah.

Today,

I'm gonna give you two options for your Shavasana.

We're not there yet,

But we're making our way there.

Slither forward onto the stomach.

And if you want to,

You can lay on your back instead.

I'm gonna move this over here so you can hear me a little better.

Either way,

You can lay on your stomach with your hands underneath your forehead if that feels nice.

Let's pull our right knee up so you can do a half frog like I'm doing here,

Or you can do a little prone tree if that feels good.

So opening up this hip very gently,

Breathing into that space.

If you are laying on your stomach like I am,

Then feel your breath in the back of your rib cage.

We have so much intercostal muscle between our ribs in the back of our body that can really expand in our inhale and can really release on our exhale.

So just send your awareness into that rhythm.

Full inhale and full exhale.

Good,

Gently take that leg back long.

Crocodile pose here.

Take one breath here.

And then let's take that left knee up,

Either half frog or maybe you do a tree pose with the foot up against the leg.

Totally up to you.

Take a few long rounds of breath here.

And then slowly start to take that leg back.

You are welcome to stay here for your Shavasana in the back of your rib cage.

You can do a Shavasana in a crocodile,

Knowing we're gonna be here for just a couple of moments if this feels good.

You're also welcome to make your way onto the back.

You can just roll over if that feels good.

You can cover up with a blanket.

If you have a towel or an eye pillow,

If you choose to lay on your back instead if that's more comfortable for you,

Then you might consider using something to cover your eyes here.

Bring in the arms,

Wherever the arms feel comfortable.

If you're laying face up,

It might feel nice to put the hands on the body and just feel your own breath.

Wherever you choose to be,

Settle into a little bit of comfortable stillness.

Really give yourself this gift,

This time of conscious relaxation.

Judith Lasseter says,

The point of Shavasana is to stop doing and just watch yourself live.

If you need something to focus on,

Then you can count your breath,

Counting your inhale and counting your exhale.

I'll guide you back in just a couple of moments.

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

When you're ready to come back,

Start by bringing your awareness back into your breath.

Take a deep,

Long inhale through the nose.

Exhale through the mouth.

Take a deep,

Long inhale through the nose.

Take a deep,

Long inhale through the mouth.

Take a deep,

Long inhale through the nose.

Take a deep,

Long inhale through the mouth.

Exhale 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,

Allowing that movement to grow into your wrists and your ankles,

Arms and legs,

Shoulders and 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 or using a pillow or a blanket,

Anything that feels good.

Taking one more pause here,

Letting the ground hold and support you,

Just breathing.

When you're ready,

Use your hands to help lift you up.

Come into an easy seated position.

Any position that feels comfortable for you,

Legs crossed,

One foot in front of the other,

Whatever,

Whatever feels good.

Let the hands rest on the legs,

On the knees.

Soften the gaze or close the eyes.

Take just one more moment.

Check in and notice.

Notice sensations happening right now in the body.

Notice your breath.

Remember your intention.

And notice how you feel.

Good.

Good,

Let's go ahead and close this class now.

Inhale,

Reach your hands higher up into the sky.

And as you exhale,

Bring your hands together over the heart.

With our hands here,

Let's take one last 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.

Thank you.

Thank you.

Reviews

Amazing class! So energizing & calming at the same time. 💛💚💜