Flow For Emotional & Mental Balance-40-Min Energy Reset Yoga

This is a 40-minute flow to move the energy in the body and help you feel more stable, mentally and emotionally. We’ll just move with the breath, release some tension, and come back to center. Take it as your time to reset.

Transcript

Find yourself in a comfortable position, Sukhasana, Stable and comfortable pose. Bring your back. Straight. Your shoulders roll up and down, Hands over the knees, Index and thumb together. In Jhana Mudra, Chin parallel to the floor. And gently. Close your eyes. In this moment, Go within. To that place of inner quietness. Focus on your breath. Notice how the air is coming. Through the nostril. To enable. I'm from the neighborhood. To the nostril. Fully focus on this process. By the breath, We create the bridge. Between body and mind. I'm mine. Palms together, In front of the chest we're going to chant one time OM, Followed by three shanties. Take a big deep inhale. Shanti Shanti Shanti Grab your palms together and generate energy from the right and the left channel and place it in your face, In your throat. Your heart center and the rest of your body. Surrender yourself to the mother earth. Say thank you for having the opportunity to practice one more day. Inhale, Bring your head up. Exhale, Open your eyes and look down. Let's start with some warm-up exercises from the neck. Just rotate the neck Doors de front. And slowly towards the back. Fully rotate your neck. Inhale forward. Exhale backward very good inhale forward exhale now reverse towards the back A hair front. Excel Babble Fully rotate your neck. In Fairfront exhale back, Very good, Feel every muscle involved, Come back to the center Hand side to side, Inhale, Bring your hands up, Look towards your fingers. Exhale, Chin to the chest, Fingertips only on the floor. Inhale up, Elongate yourself towards the ceiling. Exhale down, Fingertips on the floor, Stretch your neck, Inhale up exhale down feel the stretch in the back of your head inhale up this time interlock your fingers pass your head through your arms very good arms behind the ears keep breathing exhale roll the back I'm getting a little bit hot here now. Inhale up, Extend your chest. Exhale, Roll your back, Chin to the chest. One more time, Inhale up. Exhale down, Chin to the chest, Very good, Hands on the knees and just rotate the lower back Forward and backward. Rotate the spine from the base. Very good. So the energy starts to circulate. Reverse. Come back to the center. Adjust yourself. Now inhale, Bring your hands up again, This time separate. Exhale, Right hand against the left knee. Left hand up, Exhale rotate towards the back, Look behind your left Shoulder. Just gently twist. Keep breathing here. Inhale, Come back to the center, Look up. Exhale this time, Left hand against the right knee, Right hand. Behind the back, Rotate towards the back. Both sitting bones on the floor. Shoulders one line. Keep breathing. Inhale, Come back to the center. Exhale, Hands in front of yourself and slowly, Slowly work forward as much as your body allows you sometimes. It's easier to reach more sometimes. It's okay. To stay wherever you are. Keep breathing. And when you are ready just let the head drop Feel the stretch in the lower back. Inhale look up and slowly slowly walk your hands backward passing the hands Over the laps, Placing them behind your back, Fingers pointing to yourself. Inhale, Bring the hips up, Chest up. Open your collarbone and stay here, Keep breathing, 5, 4, 3, 2, 1. Three. Too. And one, Exhale down, Very good, Slowly, Slowly Bring your legs forward one by one. And shake then a little bit, Just rotate the ankles a few times outwards and inverse reverse. Bend the knees bringing closer to your chest. Even lift the legs up Exhale down, Few times inhale, Straighten a little bit more. Exhale down, But don't put them all the way down. Inhale up. Exhale down and now rotate one 2. And reverse. Free. And four very good now one leg up one leg down up and down. Up and down, Just to warm up the knees. Very good. One more time. Now inhale, Bring both legs up, Navasana. Look up, Lift. Exhale and relax now. Right foot on top of the left thigh. Like and just rotate the knees towards one side. We're just warming up the hips. And towards the other side. Very good. Now grab your foot and rock it side to side You can grab the food, You can grab. . . Your wrist. And fold forward Keep breathing here and welcome back. And change the side. Now the left foot on top of the right thigh. Keep rotating the knee. And reverse, Very good, Just feel how it feels today, No pressure Now bring the foot up. Interlock your fingers. You have a few options here. You can grab the foot with the hands, Put the foot inside the wrist or all the way inside the elbow. Inhale, Full forward. And keep breathing here, Feel the stretch in the glute. Very good. Now bend the left leg towards the buttocks and the right leg over the left knee. Inhale, Bring the left arm up and exhale, Left elbow against the right knee. Keep looking backwards and breathing. If you can, All the feet, The foot. If not, You can pass it through the side and interlock your fingers behind. If not a simple position is also good. Go on back to the other side and make a little push up. Change the side. Inhale this time, Bring the right hand up Excel, Too, Must have left me. Keep looking backward. Position number one. Now, If you can, Only if you can. You can grab your foot. Keep maintaining the alignment of the back and looking forward backwards. Or if you can, You can also interlock your fingers through the side and keep looking backward. Keep breathing deeply. Very good. Come back to the center and do another push-up towards the other side. Come back to the center, Straighten your legs. We're going to Pachimottanasana. Inhale, Bring your hands up, Elongate your back. Exhale, Fall forward towards Pachimottanasana. Inhale up exhale full forward try to reach far that is time one more time inhale up stretch your back exhale down Very good. Keep breathing here. Bhati Muthanasana. Inhale up. Exhale down. Very good. One more time. Inhale up. Exhale down, Belly towards the side, Chest towards the knee. Head relax. If you find it difficult you can also use a pillow bend your knees, Find your comfortable position here so you can keep breathing deeply. And slowly. Inhale, Bring your hands up. Exhale, Hands behind the back. Bend your knees as an option. Number one, Bring your hips up, Chest up, Open the collarbone. Hang your head. Exhaling down. Or option number two. Leg straight. Toes pointing to the floor, Inhale bring the hips up. Chest up. Open your corner bone. Keep pushing the hips up. And keep breathing. Exhale, Down. Very good. Cross your legs, Knees down, Palms forward. Adjust for tabletop position. Wrists, Elbows, Shoulders in the same line. Inhale, Bring your head up. Exhale, Roll the back, Chin to the chest. Be mindful with the movement. Inhale arch your back chest up look up Exhale, Roll the back. Chin towards the chest. Inhale up, Dorsal part of the feet pressing down. Tuck your toes, Lift the hips and the knees into Adho Mukha Svanasana. Downward facing dog, One heel up, One heel down, Adjusting yourself towards the position Now try to bring the weight backwards, Light weight on your wrist. Inhale, Plank pose. Exhale, Knee, Chest, Chin on the floor. Inhale, Cobra or bhujangasana. Look up. Toes together. Exhale, Tuck your toes back to Adho Mukha Svanasana. Let's do this flow a few times. Inhale, Plank pose. Knee, Chest, Chin on the floor. Eagle, Cobra, Or Goyangasana. Exhale, Go back to Adho Mukha Svanasana. Very good. Breathe in and out. Inhale, Plank pose. Knee, Chest, Chin on the floor. Inhale, Cobra Urdhvuyangasana. Exhale, Go back to Adho Mukha Svanasana. Inhale, Bring the right leg up. And with a big step between the hands, Come to standing position. Hold your hips. Make sure the right heel is in line with the left arch. Coccyx in ribcage in chest up. Arms parallel to the floor. In her toe was the net. Reach the sky and slowly slowly from the hips start to try to reach the right side, Wherever you are is okay. Just make sure both sides of the trunk are elongated in the same way. Keep breathing naturally. And keep pushing the left hip. Open. On your next inhalation, Come back to the centre, Exhale, Relax. Hands on the floor, Right leg back, Again into Adho Mukha Svanasana. Plank pose. Knead just the chin on the floor. Inhale, Cobra, Urbhuyangasana. Shoulders down, Chest up. Exhale, Go back to adho mukha svanasana. Inhale, Left leg back. And with a big step between the hands. Very good. Right heel on the floor. Again we go to Trikonasana. Arms parallel to the floor, This time left hand goes towards the sky. Full up. And with exhalation, Without losing the alignment, Go towards the left leg Hold the knee up. Activate. While they slept. Right hip, Try to look towards the sky. Keep breathing. Slowly and deeply. Very good. Now hands on the floor, Left leg back into Adho Mukha Svanasana. Again bring the weight backward. Inhale, Plank pose, Strong stomach. Knee, Chest, Chin on the floor. Inhale, Cobra, Goyangasana, Hips down, Chest up. Excel go back to. . . I don't know what's going on. Inhale right leg back and with a big step between the hands left heel on the floor Right knee stay bended and right elbow on top of the right knee. Twist towards the sky. Open the chest and if you can right hand next to the right foot Left hand over the head. Middle fingers and ankle in the same line. Full stretch. Parsvakonasana. Lateral angle pose. Hands on the floor. Right leg back again into Adho Mukha Svanasana. In help me chest. Chin on the floor. Kobra or Bhujangasana. Go back to Adho Mukha Svanasana. Now the other side. Inhale, Bring the left leg up and with a big step between the hands. Left knee stay bended. A left elbow on top of the left knee. Twist the chest towards the sky. Creating space. If you can, Left hand next to the outside of the left foot and right hand over the ears. Elongating creating a straight line between the middle finger and the ankle keep twisting the chest Open towards the sky. Parsva Konasana. Lateral angle. Pause. Hands on the floor Left leg back, Go back to Adho Mukha Svanasana inhale plank pose, Exhale chaturanga dandasana without knees, Inhale urdha mukha, Knees out Excel, Go back to. . . I don't know what this one is. Wall. Towards your hands, Slowly, Slowly. If you need to bend your knees, Bend your knees. Fingers and toes in the same line. Inhale, Look up, Elongate your back. Exhale come back to standing position We are going now to the balancing position section. Shift your weight towards the right foot, Liberating the weight on the left. Position number one, Toes on the floor. Position number two, Over or under the knee. Position number three. Left foot inside the right thigh, Toes looking down, Bring the hips forward, Chest up, Hands together in front of the chest. Keep breathing and looking to a single point. Drishti Inhale, Bring your hands up. Keep breathing and elongating yourself. Strong and stable as a tree. Open your arms. Keep the balance. Very good, Sometimes you shake, Sometimes you fall, Come back palms together in front of the chest. Slowly slowly knee up and down Very good. Release the position. Now we go towards the other side. Anchor yourself on the left side, Right foot, Whatever your position is, Number 1, Number 2, Number 3. Push your hips open anyway. Hands together in front of the chest. And keep looking to a single point, Developing your concentration power. Breathe in and hands up. Exhale, Keep breathing elongated. Separate your arms. Feel the difference between the right side and the left side. Just observe, Don't judge. Palms together in front of the chest. Slowly, Slowly release the position. Very good. Inhale, Bring your hands up. Exhale, Hands down towards the floor. Right foot back, Left foot back into Adho Mukha Svanasana again. With exhalation, Knee. Just chin on the floor. Ingel kubra, Urvuyangasana again. And slowly go back to Atomoka Swanasana. Right leg back. And with a big step between the hands, Keep the right knee bended. Hands up into bear badrasana one two left foot active. Look up and arch your back if you can. If not, Just stay here holding the position, Squaring your hips. If too difficult put the knee down, Hands on the floor, Go back again to downward facing dog. I'm going to the garden to pick some flowers. I'm back too. I don't walk as one person. In her left leg back. And with a big step between the hands If it was difficult before, Then put the right knee down. Inhale, Bring your hands up. And try to square the hips, Right hip rolls in, Right leg is pushing, Energy is pulling through the hip, Hands on the floor. Go back to Adho Mukha Svanasana. Nee chest chin on the floor. In Helcubrov Uyangasana, Um. . . Child pose. Very good, Just relax here for a second. Now go back to Adho Mukha Svanasana. Inhale, Right leg back. And front between the hands, Left him on the floor Open your hips, Both of them. Tuck your table in, Rip case in Chest up. Hands shoulder levels and slowly slowly start to bend the right knee forward And left hip backward. Right knee forward. Left hip backward. Keep the alignment. Right knee and right heel one line. Virabhadrasana two. Look towards your right middle finger. Breathe and sink down deeper. Now inhale, Left hand towards the back of the left leg and right hand towards the ear. Reverse warrior. Exhale right elbow on top of the right knee. Left arm over the ear, Stretch. Both hands on the floor and go back to Adho Mukha Svanasana. Chin, Chest and knees on the floor. Inhale, Cobra or bullangasana. Exhale, Go back to Adho Mukha Svanasana and we change the side, Left leg up. And with a big step between the hands right heel on the floor Again write alignment. Stack your table again. Treat gaze in, Chest up, Hands parallel to the floor Slowly start to bend the left knee forward and the right hip backward keeping the alignment Very good, Look towards your left middle finger. And keep seeing things down. Very good, Bear the pain, Keep breathing slowly. Inhale, Right hand towards the back of the leg, Right hand towards the ear. Excel Exhale, Left elbow on top of the left knee. And right arm over the ear. Keep stretching. Now hands on the floor. Go back to Adho Mukha Svanasana. You're doing great. Knee, Chest, Chin on the floor again. Inhale, Cobra, Orgullo in gassana. Excel, Go back to Aadho Mookaswanasana. Take your time. Right leg back and again. Between the hands. Come to a standing position, Take a little step forward with the left leg. Left hip also forward, Square hips, Hands on the hips or hold them behind the back. If you can, You can hold your elbows or even make A namaste mudra behind your back. Make sure your hips are square, Chest up, Look up. And from the hips, With a straight back, Fall forward, Parallel. To the floor. Keep breathing into the position. Bye! Today. To fall forward as much as your body allows you. Final position. Chin on the shin. Find comfort here. By breathing in and out. Angel come all the way up. Exhale, Change the side. This time no vinyasa. Both feet pointing towards the back of the mat. Keep your hands position, Hip square, Chest up, Look up. And with alignment start to fold forward parallel to the floor. Keep breathing and noticing any tension of any muscle. With exhalation release the tension. And keep folding forward as much as your body. Allah Hoshyu. Just try to relax here. You don't need to achieve. Anything. Just enjoy where you are in the position. With inhalation, Pump all the way up. With exhalation, Hands on top of the mat and go back to Adho Mukha Svanasana. Knee, Chest, And chin on the floor in her cobra urbuyan ghasana. Exhale this time child pose Balasana. Breathe in and out. Observing your mind. Observe in your body. Lie down. On your stomach. Hands. Forward head on the floor. Angel, Bring your hands up. Exhale down. Inhale, Out. Little bit more up, Exhale down, We're working on the muscle of the back. Inhale up. And exhale down. Now bring your legs up. And exhale down. Inhale, Legs up as much as you can. Excel down. Inhale up, Engage your glute. Exhale down. Now look up, Both hands and feet up. Little bit up, Exhale down. Inhale up as much as you can. Exhale down. Inhale up and stay here for 5 seconds. 4, 3, 2, 1. Hold your feet and go to Dhanurasana. Keep pushing with the chest up and with the legs up also. Very good. 4, 3, 2, 1. Too. And one, Relax. Feel your breath. Feel your system. Come back soon. Balasana. Keep your hands forward. Head down. Sink the hips down towards your heels. And keep observing your mind, Keep observing. Your body. Look up, Cross your feet and lie down. On your back. Right foot on top of the left thigh. Push the left hip up and right and twist the right knee towards the left. Shoulders on the floor. Look at the right side. Breathe into the twist. Slowly and deeply. Come back to the Santa. And change your side left foot on top of the right thigh, Push the right hip Up and left and twist towards the left. Shoulders on the floor. Look towards the other side. Keep twisting from the abdomen, Releasing. The position now bring your knees towards the chest and just rotate the knees giving yourself a lower back massage towards the other side Draw a bag. And down if your body allows you. If not, Just slightly do it. Up and down and come to the sitting position. Bring your hands over the knees, Close your eyes. And just contemplate your inner state Observe the divine energy you have cultivated within yourself. Feel the energy. Circulating. Through your body. Keep focusing. In the space between the eyebrows, The third eye. Keep watching your breath if your mind goes here and there. Come back to the breath. Take this minute. To appreciate. Your inner world. What you don't need to do. You don't need to be. Anything. Just enjoy the pure essence. Of being alive. Keep concentrating your mind. Towards the third eye. When we focus on the third eye, We slow down the thought, Activating the prefrontal cortex, Linked with awareness, Intuition and clarity. It also stimulates the pineal gland. Which enjoy being science. Is considered a bridge between physical and subtle perceptions. So if your mind wanders, Coming back. To focus. And you said I. Now you can let go of the concentration and just make your way. Tu Shabbat Shalom. I guess you're back. Adjust your neck. Adjust your legs. And fully relaxed. In the final position. Shabbat shalom. Shavasana means dead body. In a dead body there is no movement. In a dead mind, There is no thought. Fully relaxed. See ya. If tension come back to your body, To release the tension. Shabbat shalom. It's a position where we practice stillness. Nothingness. Peacefulness. Now slowly, Slowly start to externalize your awareness by moving your toes Your fingers, Your head, Side to side. Bring your hands over the head. Stretch yourself. Bend the knees. Hug yourself. Love yourself, Love you so much, Drop the weight towards one side. And slowly, Slowly, With eyes closed, Make your way back to Sukhasana, Comfortable. In a stable position. Keep enjoying the beautiful energy you have cultivated within yourself. Bring your palms together in front of the chest. We're going to chant one time only. Follow my three shanties, Take a week, Dip in hen. Bye. Shanti Shanti Shanti Grab your palms together, Generate energy within them and place that energy in your forehead. Your facial muscle, Your throat. Your heart center and the rest of your body. Surrender yourself to the Mother Earth. Say thank you for having the opportunity to live today. Inhale, Bring your head up. Exhale, Open your eyes. Namaste.