7 Asana To Reset Your Mind

Sometimes what we need is not more information, more stimulation, or more effort. Sometimes we simply need to slow down, breathe, and create enough space to hear ourselves again.

In this 20-minute practice, we'll move through seven asanas to help release tension from the body, settle the mind, and reconnect with a quieter place within.

Through forward folds, heart openers, twists, and rest, you'll be invited to soften, breathe deeply, and simply allow.

This practice may help release tension in the hips, spine, shoulders, and chest, calm mental noise, relax the nervous system, and create space to process emotions. Whatever you feel, let yourself feel it, and keep breathing.

Yoga isn't about fixing yourself. It's about creating the space to simply meet yourself, exactly as you are.

Transcript

Welcome to a new practice. Find yourself. A comfortable position. Bring your sitting bones towards the floor, Shoulder roll back and down. Hands over the knees. 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 the navel. From the navel. To the knot string. Connecting. To your center. To receive the strength and power of the yoga practice. Bring your palms together in front of the chest. We'll chant one time Om, Followed by three chants. Take a big deep inhale. Chanti. Shanti. Shanti Grab your palms together, Generating energy within themself. Place that energy in your heart. Facial muscles. In the throat. The heart center. And the rest of your body. Surrender yourself to the Mother Earth. Say thank you. For keep having the opportunity. To enjoy yourself. He shall bring your head up. Exhale, Open your eyes and look down. Let's start rotating the neck up. And down. With inhalation rotate up and back with exhalation down and forward One more round, Inhaling up, Feel the pose, Then exhale down, Come back to the center. Rotate towards the other side, This tiny heel up. Exhaling down, Feel the difference between right and left side. Keep rotating the neck, Synchronizing. The breath. Feeling the pause between inhalation and exhalation. One more time inhale up Exhale down, Chin towards the chest. Now rotate the chest forward. I'm backward. Keep the sitting bones on the floor. And push the chest forward and backward feeling the spine. Light that up. Spiral towards the other side this time. Keep pushing the hips down, Hips doesn't move. They stay on the floor only, Chest forward and back. Hand side to side and bring the right hand up. Bend the left elbow. And expand yourself keeping the hips towards the floor. Right hand over the ear. Come back to the center. And change the side left hand on the floor. Right hand over the ear. Bend the elbow and expand yourself pushing the hips down. On your next inhalation, Bring both hands up, Elongate. With exhalation, Place them in front of your body and slide down, Head down. Towards the floor, Or you can use a block. Anything but keep pushing the hips down, Hands forward, Elongating the back. On your next inhalation come back to the center. Place the hands behind your back. Fingers pointing to yourself with inhalation, Bring the knees down, Hips forward, Chest up, Scapulas together. Keep pushing the hips forward, Holding the position. With exhalation come down. And open the legs side to side. Adjust your sitting bones so the toes are looking towards the sky. Place the hand on the knees with inhalation. Go forward towards the floor as much as your body allows you. Toes pointing towards the ceiling. Chest forward. First on the heads. Once the chest is going down. Then you can put the head down. If you need to, Use a block, Anything to support the head. Your head. Don't let the head go first. First, The chest. Find your position, Keep breathing here, Relaxing, Not only the body. But also the mind. Five, And one with inhalation, Come back to the center. With exhalation, Right sole of the feet. Touching the inner left thigh. Inhaling right hand towards the sky, Left hand towards the right knee. Twist, Try to grab your left toes. You might not reach it, That's okay. Keep stretching. You can also use a string or something. Stretch yourself a little bit more. Keep breathing. Naturally, Smoothly. Just stretch and don't compare. Enjoy yourself. With inhalation bring yourself up. With exhalation right hand behind your back, Twist, Look towards the right shoulder. Keep breathing naturally, Holding the position. Come back to the center. Right leg straight hands on the knees inhale and with exhalation again full forward towards the floor. You can also use a block to support the chest. Keep the hips down, Chest forward, Elongating, Creating space between the hips. And very slowly get into the position, We are not here to rush, We are not here to achieve anything, We are here to. . . To check. How's your body feeling today? And how is our mind responding to the body? You. Your inhalation and exhalation slowly. And whenever you're ready, Come back to the center. This tiny left foot in the inner right. With inhalation bring left hand towards the sky, Right hand on the left knee. Twist trying to grab. Again, Doesn't matter whether you reach the toes. Or not is what you learn. By trying to reach it. Is what you observe. Your mind doing. Just breathe in and out, Getting to know your nature. Getting to know what you are today. With inhalation come back to the center, Both hands up. With exhalation. Right hand on the left knee. Left hand behind your back Twist from the abdomen looking. Over the left shoulder. Right foot fully active. Let's come back to the center. Let's meet in Marjaryasana. Cat and cow position with inhalation drop the belly arch the back look up With exhalation roll the back, Chin to the chest, Press the hands and the feet. Inhaling, Drop the belly, Chest up, Arch your back. With exhalation roll the back Chin towards the chest, Abdomen in. Inhaling, Right hand towards the sky. Exhaling pass it through the left hand. Shoulder and ear on the floor. Left hand over the ear. Elongate the arm Bring the hips back, Creating space between vertebras. Keep your inhalation and exhalation smooth. Now bring your left hand towards the sky. Behind your back and try to grab your right side giving yourself a little bit more of a twist. Keep pushing the hips back Breathing naturally. Observing. Left hand on the floor. Right hand on the floor. Inhaling, Arch the back, Look up, Chest up. Exhale and roll the back, Chin to the chest. Abdomen in. Now coming back to the center, Inhaling, Bring the left hand towards the sky. With exhalations. Pass it through the right arm. Ear and shoulder on the floor, Right hand. All day. The ear. Keep pushing the hips backward. Hand forward, Elongating the back. And giving yourself a twist, Like if you were a tea towel. Breathe naturally. Feel the relaxation in your mind. Now right hand up. Behind your back. Try to grab. Your left thigh giving yourself. A little bit more of a twist. Twisting position will stimulate the digestion. And support the abdominal organs. With your next exhalation, Come back to the center. In hell again. Chest up, Arch the back, Look up Exhale, Roll the back, Chin to the chest. Make the movement ever so slow. You're here to connect, Not to rush. Tuck your toes in, Lift the knees and the hips up and back. We go to Adho Mukha Svanasana, Downward facing dog. Take your time to adjust yourself. Bringing the weight back. An app. So the lower part of your body supports. The weight. While there is light weight on your wrist. Let any thought, Any difficulty drop down your head. Add mukha, Removing fatigue and bringing back the lost of energy. Now bring the knees towards the floor. Bend the elbows, Chest and chin on the floor, Hands forward. Anna Hadassana. Opening space in the shoulders. And the heart region. Releasing tension in the neck and in the upper body. Keep breathing naturally. Bring the hips backward. When ready, Place the hands next to the chest and push yourself back too. Adho Mokha Svanasana. Downward facing dog. Again bring the weight back. Towards the lower part of your body. Relax your neck. Let any difficulty Drop out of your head. Revitalizing your body. Make the exhalation longer than the inhalation. And again, Bring the knees towards the floor. This time. Stand on the knees. Grab your HEAPS! Push them forward. Dorsal part of the feet pressing down, Chest up, Now right hand towards the right heel. Left hand towards the left heel. Keep pushing the hips forward. Chest towards the sky. And you can bring the head back or chin towards the chest, Doesn't really matter, But keep pushing the hips forward. Relaxing the glutes. The spine is stretched, The back is relaxed. Is done. Now slowly, Slowly. Right hand on the hip. Left hand on the hip Cross your legs, Bring the hips back and down. On the hips, Legs forward. With inhalation bring both hands up. With exhalation fall forward into. . . Pachimottanasana, If you don't reach the toes, You can bend the knees, Open them, Creating space between the thighs. To drop the belly. Relax your head. Don't try to go all the way into the position. Just ease into it. Noticing any change. Your body does. Inviting you. To get deeper into the position. Focus on your breath. Notice. If it is smooth. And the airflow is coming in and out of your body easily. Keep holding the position to make the effect. Now come back to the center. Lie down. On your back. Heels towards the glute, Knees pointing to the ceiling, Hips up. Right hip in and down. Drop the knees towards the right side. You can interlock. Your legs if you want more of a stretch. Look towards the opposite side. Make sure both shoulders. Are on the floor. Come back to the center. Bring both hips up again. Left hip in and down. Knit towards the left side. Look towards the right side. When you already come back to the center. Bring the knees towards the chest and rotate the knees making big cycle with the knees. Giving yourself a lower back massage. Rotate towards the other side now. What she says. And go to the final position. Shabbat shalom. In this asana the object is to imitate a dead body. Once life has departed. The body remains still. And no movement. Possible. But remain emotionless. For some time. And keeping the mind still while you are fully conscious. You learn to relax. This conscious relaxation. Invigorate and refresh. Body and mind. But it is much harder to keep the mind. Still than the body. That's ok, Now start to externalize your awareness by moving your toes and fingers. Bring your hands over the head and gift yourself with a big stretch. Bring the knees. Towards the chest, Hug yourself, Love yourself, Love yourself so much. Of side to side. Starting to awake the lower back. And drop the knees towards the right side or the left, Doesn't matter. With inhalation and with eyes closed. Push yourself back too. Sukhasana comfortable and steady sitting position. Take a second to appreciate your inner state. Draw a smile on your face. And let the smile remind you. Of your inner happiness. Bring your hands together. Front of the chest. Let's chant one time OM. Inhale Shanti. Shanti. Shanti. Grab your palms together, Generating energy within them. And place that energy. And your forehead for your thought to be positive. And your facial muscles so you don't lack the smile. In your throat. So your world is sweet and youthful. In your heart center. And the rest of your body. Surrender yourself to the Mother Earth. For having the opportunity to make yourself happier. Healthier, Younger. Inhale, Bring your head up. Exhale, Open your eyes. Namaste.