Simple Vinyasa Yoga Replay | 30 Minutes | Twists And Heart

Listen to this 30-minute simple audio vinyasa class designed to help with digestive issues that are caused by stress and tension, as well as opening the heart for more self-compassion, less upper back pain, and a calmer nervous system. This flow is both simple and challenging, offering you the space to customize the postures to fit your needs and body.

This is a replay of the live class held on March 22nd, 2024. We focused on the core (Manipura Chakra) and the heart (Anahata Chakra).

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

Transcript

Hello.

Hello,

Hello,

Hello.

Welcome.

Welcome to the simple daily yoga practice.

My name is Vivian Wolf,

And we're going to do 30 minutes of vinyasa style yoga.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you want to help me out,

But donations are not in your practice,

There are other ways you can do that.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

If you'd like to donate,

Just know that your donations help me bring you the best experience I can here on Insight Timer.

Bring your awareness into your breath,

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

And notice how the body is responding to your breath,

Feeling the body expand as you breathe in,

Feeling the body soften and release as you breathe out.

Maybe you set an intention for this practice.

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

Whatever you choose,

Just repeat it to yourself a few times and then let it go,

Knowing you can call it back at any point.

Good.

And with your next inhale,

Let's sweep those hands up,

Reach high into the sky.

Exhale,

Bring your hands together over your heart.

Inhale,

Take your hands up.

And exhale,

Hands to heart.

Good,

Good.

Let's take the hands forward,

Bring the forehead down onto the mat or onto a block,

Whatever feels better.

Knees together,

Knees wide,

Coming into your child's pose.

Start to send the breath into the back of the body.

Expanding the ribcage as you breathe in and releasing the sacrum as you breathe out.

With your next inhale,

Just rise on up to your table pose.

Bring your wrists underneath your shoulders,

Your knees underneath your hips.

And with your next inhale,

Take the heart forward,

Gaze forward,

Let the belly droop,

The tailbone turns up.

Exhale,

Reverse it,

Send the spine high.

Pull the belly button into the spine,

Let the head drop.

Inhale,

Heart forward,

Gaze forward.

Exhale,

Spine high.

Chakravakasana,

Cat and cow.

Let's do two more.

Inhale.

Exhale.

Inhale.

Exhale.

Good.

Inhale,

Bring your heart forward,

Gaze forward.

Curl your toes under.

Exhale,

Lift your hips to your downward facing dog.

Here in downward dog,

It might feel nice to walk it out.

Bend one knee,

Send the opposite heel down and switch.

You can go fast or slow.

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

Just taking a moment here to enjoy your downward dog.

To breathe into it,

To say hello.

And then when you're ready,

Take a little walk up to the front of the mat.

The hands can walk too.

Coming into your forward fold,

Bend the knees generously,

Let the head hang over.

Reverse gravity on your spine.

Maybe it feels nice to shake your head no.

Maybe it feels nice to shake your head yes.

Bring your gaze between your big toes.

Bend the knees a little more.

Start to rise up,

Stacking piece on piece.

Your eyes rise last as you make your way into your mountain pose.

Tadasana.

Maybe it feels nice to have the hands at the sides,

The palms facing forward.

Or maybe it feels good to bring the palms together over the heart.

You choose.

And with your next inhale,

Just sweep those hands up.

Reach high into the sky.

Exhale,

A little soft bend over to the right.

Open up the left side of the body.

Inhale,

Lift the hands up,

Reach high.

And exhale,

A little bend over to the left.

Inhale,

Reach up.

Exhale,

Soft knees fold over.

Let the head hang.

Inhale,

Rise halfway,

Long spine.

Exhale and fold.

Plant your hands.

Walk your feet back.

Inhale into high plank or half plank.

Exhale,

Lower the heart all the way down.

Bring your hands in front of your face,

Stack one on top of the other.

Palms down.

Put your forehead on the back of your hands.

And with your next inhale,

Lift hands,

Head,

And heart.

Real simple.

Exhale,

Come back down.

Nice and easy.

Inhale,

Lifting hands,

Head,

And heart.

And exhale,

Back down.

One more.

Inhale,

Lift up hands,

Head,

And heart.

Exhale,

Pull it back down.

Pull the fingers back in line with the chest.

Elbows point back.

Curl your toes under.

Inhale,

Press up to table or plank.

And exhale to your downward facing dog.

Here in downward dog,

Take a nice,

Long,

Deep breath in.

Full breath out.

Big inhale.

Big exhale.

Inhale,

Lift the heels,

Bend the knees,

Look forward.

Exhale,

Forward fold at the front of the mat.

Walk or hop or dance.

And when you get there,

Inhale,

Rise halfway.

Exhale and fold.

Soft knees.

Inhale,

Rise all the way up.

Reach high into the sky.

Exhale,

Mountain pose.

Inhale,

Take your hands up.

Reach high.

Exhale,

Little soft bend over to the left.

Open up the right side of the body.

Inhale,

Rise back up to center.

And exhale,

Tip over to the right.

Open up the left.

Inhale,

Rise up.

Reach high.

Exhale,

Fold forward.

Head is heavy.

Knees are soft.

Inhale,

Rise halfway.

Exhale and fold.

Plant your hands.

Take your feet back.

Inhale,

High plank or half plank.

Exhale,

Lower the heart down.

Pull the fingers back in line with the chest.

Elbows point back.

Inhale,

Lift the heart.

Lift the gaze,

Baby cobra.

No weight in the hands.

Exhale,

Lower back down.

Inhale,

Lift the heart again,

Baby cobra.

Maybe you put a little weight in the hands,

A little half cobra.

Exhale,

All the way down.

Third time.

Inhale,

Rise up,

Baby cobra or full cobra or up dog.

Exhale,

Lower all the way down.

Curl your toes under.

Inhale,

Rise up,

Tabular plank.

Exhale,

Lift the hips,

Downward dog.

Here in your downward dog,

Take a deep breath in.

Full breath out.

Big inhale.

Big exhale.

Inhale,

Lift the heels.

Bend the knees,

Look forward.

Exhale,

Forward fold at the front of the mat.

Walk or hop or dance.

Inhale,

Rise halfway,

Long spine.

Exhale,

Fold over.

Soft knees,

Inhale,

Rise all the way up,

Reach high.

Exhale,

Mountain pose.

Pause here.

Close your eyes if it feels okay,

And just notice the sensations happening right now in your body.

Ah.

Notice the rhythm of your breath.

Ah.

Beautiful,

Beautiful,

Beautiful.

Inhale,

Sweep the hands up,

Reach high.

Exhale,

Soft knees,

Fold over.

Listen carefully.

Inhale,

Take your right hand up,

A little twist here in our fold.

Exhale,

Bring that right hand down.

Inhale,

Take that left hand high for a little twist.

Exhale,

Bring the hand down.

Inhale and rise halfway,

Long spine.

Exhale and fold.

Take your right toes back,

Bend the left knee.

Inhale,

The heart reaches forward.

Exhale,

Sweep the hands behind you,

Airplane arms.

And inhale,

Rise up into your crescent pose,

Nice and simple.

Exhale here.

Inhale,

We reach a little high.

Exhale,

Take that right hand forward,

Left hand back,

Little twist.

Inhale,

Lift up.

Exhale,

Little twist.

One more,

Inhale.

And exhale.

Good,

Inhale,

Take the hands up.

Turn the other way,

Bring your right heel down.

Left hand forward,

Right hand back,

Left knee is bent,

Warrior two.

We're going to tick-tock here.

So inhale,

Take that left arm up.

Open up the left side of the body.

Exhale,

Now we open up the right side of the body.

Nice and easy.

Inhale,

Up and back.

Exhale,

Take it forward,

Side angle pose.

We're going to do one more round.

Inhale.

And exhale.

Good,

Good.

Inhale,

Lifting that left arm up into reverse warrior pose.

Exhale,

Melt both hands down,

Turn that back foot.

Inhale,

Reach the heart forward.

Exhale,

Step it back to downward facing dog.

You can stay here if you like,

Or vinyasa,

You choose.

Inhale to plank or half plank.

Exhale,

Lower the heart down or chaturanga.

Inhale,

Lift your heart,

Baby.

Cobra,

Full cobra or up dog.

And exhale,

Make your way to downward facing dog.

Here in downward dog,

Take a nice,

Long,

Deep breath in.

Full 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.

Use your hand to help if you need.

Knee over ankle,

Heel is down.

Inhale,

The heart forward.

Exhale,

Pull that left foot up,

Forward fold at the front of the mat.

Inhale and rise halfway.

Exhale and fold.

Bend the knees,

Drop the hips.

Inhale the hands up,

Chair pose.

Exhale.

Inhale,

Press to rise,

Reach high into the sky.

Exhale,

Fold forward.

Listen carefully.

Inhale,

Take your left hand up,

Little twist.

In your fold,

Exhale,

Bring that left hand down.

Inhale,

Take your right hand high,

Little twist.

Exhale,

Come back down.

Inhale,

Rise halfway up,

Long spine.

Exhale and fold.

Now take your left toes back.

Bend that right knee.

Inhale,

The heart reaches forward.

Exhale,

The hands go back,

Airplane arms.

And as we inhale,

We rise into our crescent pose.

Exhale.

Take a deep breath in.

Exhale,

Gentle twist.

Take that left hand forward,

Right hand back.

Keep your gaze forward.

Inhale,

Back to crescent.

And exhale,

Twist.

One more like this.

Inhale.

And exhale.

Good.

Inhale,

Come up,

Turn the other way.

Bring your left heel down.

Bend that right knee.

Take your right hand forward,

Left hand back for warrior two.

And we're going to tick-tock here.

Inhale,

Take that right arm up into reverse warrior.

Exhale,

Take the left arm up and over.

Side angle.

Focusing on the sides of our body.

Inhale.

And exhale.

We're going to do one more round.

Inhale.

And exhale.

Good,

Good,

Good.

Inhale into your reverse warrior.

Take that right hand up.

Exhale,

Take both hands onto the mat.

Turn that back foot,

Low lunge.

Inhale,

The heart forward.

Exhale,

Step back,

Downward facing dog.

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.

We'll make our way to downward facing dog.

Wherever you are is right where you need to be.

So take a nice,

Long,

Deep breath in.

Full breath out.

Big inhale.

Big exhale.

Inhale,

Take that left leg high.

Three-legged dog.

And exhale,

Carefully step your foot forward for low lunge.

Inhale,

Reach your heart forward.

As you exhale,

Forward fold at the front of the mat.

Inhale and rise.

Halfway,

Long spine.

Exhale and fold.

Bend the knees,

Drop the hips,

Inhale the hands up.

Chair pose.

Exhale.

Inhale,

Press to rise,

Reach high.

Exhale,

Come home,

Mountain pose.

Soften the gaze or close the eyes and pause here.

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

Noticing the rhythm,

The music of your breath.

And with your next inhale,

Take your hands up.

Reach high.

Exhale,

Soften the knees and fold.

Inhale and rise.

Halfway.

Exhale and fold.

Plant your hands.

Walk your feet back.

Inhale,

High plank pose.

Exhale,

Bring the knees down.

Keep the hips back.

Child's pose.

Take a pause here.

Observing sensation in the body.

Ah.

Noticing your breath.

Good,

Good.

From here,

Bring yourself up to your table pose.

Bring your wrists underneath your shoulders,

Your knees underneath your hips.

And with your next inhale,

Take your right hand high.

Lift it up into the sky,

Opening the heart to the right.

Exhale,

We thread the needle.

Bring that right hand underneath your left arm.

Reach it as far as you can,

But don't put your shoulder down just yet.

Inhale,

We rise back up.

Reach that right hand high,

Opening the heart.

Exhale,

Thread the needle.

One more.

Inhale,

Take it up.

Exhale,

Thread the needle.

And now put your right shoulder on the mat or on a block.

Same with your right ear.

If your left hand stays underneath your shoulder,

Maybe you slide that left hand towards the front of your mat.

Couple of breaths here.

Ah,

Good.

Bring your left hand underneath your left shoulder if it's not there already.

And with your next inhale,

Press into that left hand.

Rise up.

Take that right hand high one more time.

Exhale,

Bring your right hand underneath your shoulder.

Table pose.

And with your next inhale,

Bring your left hand up.

Let's do the other side.

Exhale,

Thread the needle.

Reach that left arm underneath your right armpit.

Inhale,

Take that left arm high.

Open the heart to the left.

Exhale,

Thread the needle.

One more.

Inhale,

We rise up.

Exhale,

Thread the needle.

Now bring your shoulder down,

Your ear down.

Maybe your right hand just hangs.

Maybe you slide it towards the top of your mat.

We'll stay a few rounds of breath right here.

Ah,

Good.

Bring your right hand underneath your right shoulder.

And with an inhale,

Press into your right hand.

Rise up.

Take that left hand high one last time.

Exhale,

Bring your left hand underneath your shoulder.

Table pose.

Inhale,

Take your heart forward.

Gaze forward.

Let the belly droop.

Tailbone turns up.

Exhale,

Round the back.

Open the spine.

Let the head drop.

Flick your feet to one side or the other.

Bring your hips down.

Take your feet in front of you.

Shimmy on up towards the front of your mat here.

And then gently lower yourself down onto your spine.

Pull your knees in towards your chest.

Give yourself a little hug here.

Maybe you rock a little side to side.

Maybe you make little circles with your knees,

Going one way a couple of times.

Or going the other way a couple of times.

Good,

Good,

Good.

Keep your knees falling in towards your chest.

If that feels okay,

You can plant your feet if that's more comfortable for you.

But you want to make sure you have enough space overhead for your arms to go,

Because we are going to extend our arms.

So arms come down to the sides.

Knees are pulled in towards the chest.

And with your next inhale,

Lower while you extend your left foot up towards the sky,

Ankle over the hip.

Exhale,

Bring everything back to our starting position.

Take your time.

Inhale the left arm up and over.

The right foot extends up.

Exhale,

Take it back.

Inhale,

Right arm,

Left leg.

Exhale,

Back.

Inhale,

Left arm,

Right leg.

Exhale,

Back.

One more on each side.

Inhale,

Right arm,

Left leg.

Exhale,

Back.

Inhale,

Left arm,

Right leg.

Exhale,

Back.

Now both arms,

Both legs.

Here we go.

Inhale,

Extend.

Exhale,

Bring it back.

Inhale,

Extend.

Exhale,

Back.

One more.

Inhale,

Extend.

And exhale,

Pull it back.

Give yourself a hug.

Let's take both knees over to the left side.

Maybe you put a rolled up blanket or a block between them.

Stretch your right arm out long.

A little spinal twist.

Maybe you turn your nose over to the right.

A couple of long breaths here.

Inhale,

Pull those knees back up.

Come back to center.

Exhale,

Let the knees fall over to the right.

Stretch your left arm out long if that feels good.

You can put a block or rolled up blanket between your knees if that feels good.

Taking a few long breaths here.

And with your next inhale,

Pull those knees up.

Give yourself one more little juicy hug here.

Set your feet down one at a time onto the mat.

Take your feet a little wide.

Find the side edges of the mat.

Take the arms high and wide if that feels good.

And then let your feet roll onto the sides as you drop your knees over to the right.

Knees over to the right.

A couple of long breaths here.

Beautiful,

Beautiful.

Inhale,

Pull your knees up.

Feet are on the side edges of the mat.

Exhale,

The knees fall over to the left.

The feet roll onto their sides.

Breathing here.

Inhale,

Pull those knees back up.

Bring the feet together.

Let the soles of the feet come together.

The knees open wide.

Reclined down angle pose.

Maybe your hands feel good right where they are.

High and wide.

Maybe it feels better to bring them down.

Maybe put your hands on your body.

Totally up to you.

Just a few breaths here.

And gently use your hands to help your knees together.

Start to make your way to your final pose,

Your Shavasana.

Today,

You might plant your feet,

Bring the knees together.

You might stretch your legs out.

You might even take your legs up onto a wall or drape them over a chair.

If you want,

You can just swing it on over.

Maybe you put something underneath.

Maybe you put something underneath on top of it.

Maybe you put something underneath here.

However you choose to express your Shavasana,

Make your final adjustments now to your body,

To your clothes,

To your props.

Then arrive into your comfortable stillness and close your eyes.

Take a nice,

Long,

Deep breath in through the nose and exhale through the mouth.

Just let go.

Give yourself this gift,

This time of conscious relaxation.

Ask the body to be still and the mind to be quiet.

And let each breath take you deeper into yourself knowing I will guide you back in just a moment or two.

Enjoy this Shavasana.

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

And when you're ready to come back,

Start by bringing your awareness into your breath.

Take a nice,

Long,

Deep breath in.

Exhale through the mouth.

Repeat that if it feels good and start to welcome the body back.

Start with soft movements in your fingers and your toes.

Allow that movement to allow that movement to grow into your wrists and your ankles,

Into your arms and your legs,

Your shoulders and your hips.

Gently enjoy movement in the body,

Whatever feels good,

And then make your way over to a fetal position on one side of the other.

It doesn't matter which,

Maybe you rest your head on your arm or on a pillow or a blanket.

And when you feel ready,

Use your hands to help lift you up.

Come into an easy seated position,

Whatever position is comfortable for you.

Maybe you sit up on a bolster or a blanket if that feels nice.

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

Soften the gaze or close your eyes.

Take just one more moment.

Check in and notice.

Notice the sensations happening right now in your body.

Notice your breath.

Notice how you feel.

Beautiful,

Beautiful.

Let's go ahead and close this class now.

Inhale,

Reach your hands up high up into the sky.

And as you exhale,

Bring your hands together over the heart.

And with our hands here,

Let's take one last deep breath in together.

Exhale,

Just let it go.

Perfect.

Thank you so much for taking this time for yourself today.

Thank you for sharing it with me.

From my heart to you,

Peace.

Reviews

Love doing Viviane's recorded classes when her live schedule doesn't work for me. Gentle Vinyasa flow with easy to follow instructions with variations given for a lot of poses. Some really nice body twists in this one.