Vinyasa Yoga Flow

A moving meditation, guiding you from thinking to feeling. The body becomes the anchor for the mind to relax and settle into presence. When present, boundless possibilities exist. What possibilities lay dormant inside you?

Transcript

Welcome to your vinyasa practice.

We'll begin today's practice in child's pose.

Making your way into your child's pose,

Gliding the hips back towards the heels,

Resting into the sockets of the hips,

Settling the belly in between the thighs,

Unhinging the jaw,

Relaxing the forehead down.

Begin to find your breath.

Drawing in a deep inhale,

A releasing exhale.

Pulling the breath down to the pelvis,

To the outer hips and the side body.

Gentle exhale as you contract inward towards your center.

Breathing to your place of power,

To your place of inner strength.

Set an intention for your practice.

May it be true and relevant to you in this moment.

Draw it deeper into the body with the inhale and share it out with the exhale.

Press into the palms of the hands,

Come up to a tabletop position.

Step the knees a little further back from the hips.

Begin to barrel roll the chest up,

Down and around.

The chest will lower down to the mat,

The front of the ribs will splay open and then spread wide as you round out through the back.

Two to three rotations,

Barrel rolls in each direction.

Pulling into the mobility and the fluidity in and around the shoulder sockets.

We'll come to a relatively neutral tabletop.

Same action,

Initiating from the hips.

You're going to lower the pelvis down,

Circle up and around,

Leaning with the opposite hip,

Tailbone,

Sit bones reach up to the sky as you round up and out through the back.

Two to three of hip rolls in each direction.

Come to a neutral tabletop,

Walking the knees in slightly.

Pressing into the palms of the hands,

Come up to a high plank,

Downward facing dog.

Walk the hands forward,

Walk the heels back.

Then walk the hands and feet towards one another until you come to a shape.

Breathing length along the length of the legs and the inner thighs as well as the spine and across the hips.

Spread wide on the balls of the feet and soften through the forehead.

Walk the hands back.

Bring the right palm facing the ball of the foot under the right foot,

Slightly bend through the right leg.

Send the left arm up towards the sky or to the low back and gaze over your left shoulder.

Spread wide through the ball of the right foot,

Heavy the head.

Breathe into the left outer hip,

Drawing some weight into the inner thigh.

You'll switch it out,

Bringing the left hand down,

Unsliding the hand away from the right foot.

The left hand will come under the ball of the left foot.

The right arm will reach up to the sky or to the low back.

Spread wide across the ball of the left foot,

Bend deeply through the knee,

Maybe send the gaze over the right shoulder,

Keeping the neck and the jaw and the forehead relaxed.

Resume the breath.

Bring the right hand down,

Unslide the left palm out from underneath the foot and slowly roll yourself up to mountain pose.

The arms reach high,

Right hand grabs for left wrist,

Side body stretch up and over.

Pause here in your side body stretch.

Take the left hip tip,

Rock it forward,

Then draw it back.

The left tip of the hip will rock forward and rock back.

One more,

Leaning with the left hip forward,

Lean it back.

Stand down evenly through both feet,

Rise up to mountain pose,

Switching out the grip.

Left hand comes to the right wrist,

Come up and over.

Hold your side stretch,

Leading with the tip of the right hip.

Reach it forward and reach it back.

As you reach the front of the right hip forward,

The sit bone will swing back and the hip bone swings forward as the right hip opens up.

One more time in each direction,

Initiating the movement from the hip.

Come back into your side bend,

Rise up through mountain pose,

Forward fold,

Halfway lift.

Hands slide under both feet,

Rock the weight back onto your heels,

Spread wide through the balls of the feet,

Rock the feet forward,

Stretching the toes up towards the shins.

Rock the weight back onto the heels,

Take the hands out from underneath the feet,

Walk the hands forward to a high plank.

Holding your high plank,

Right knee draws in towards the chest,

Extends back to a high plank.

Left knee draws underneath the chest,

Extended back to high plank.

Lower the elbows about halfway down,

Mid plank,

Flip the toes,

Lift the chest,

Upward facing dog,

Downward facing dog.

Curl over the tops of the feet,

Lengthen the heels down to the mat,

Shift the weight to the back of the thighs and press firmly through the palms of the hands.

Weight the head,

Relax the neck,

Reclaim the breath.

Walk the hands to meet your feet,

Back of your mat.

Slight bend through the knees,

Rise up through mountain pose.

Right hand to left wrist,

Side body stretch.

With the left hip forward,

Left sit bone moves back.

Left sit bone scoops forward,

Right top of the hip moves back.

Notice the subtle shift,

The increased length or shortening of the left side body.

Rise up through mountain pose.

Switching out the grip,

Side body stretch,

Right hip moves forward,

Right sit bone moves back,

Right sit bone swings forward,

The top of the right pelvis moves back.

Beginning to bring awareness to the pelvis,

Noticing where that placement of the pelvis needs to be in order to find most support through the low back.

Come up to mountain pose,

Back bend,

Sit bones move forward,

Tip of the hips move back,

Elbows draw towards the space behind you,

Take a full breath in.

Mountain pose,

Forward fold,

Halfway lift,

Forward fold.

And slide underneath the balls of the feet,

Halfway lift,

Energetically peeling the palms away from the heels.

Rock the weight back onto the heels,

Release the hands,

Walk the hands forward to a high plank.

Right elbow,

Right knee,

Left elbow,

Left knee,

Right elbow,

Right knee,

Left elbow,

Left knee.

Reconnect to that center of power,

Right elbow,

Right knee,

Left elbow,

Left knee.

Come to a high plank,

Mid plank,

Upward facing dog,

Downward facing dog.

Reclaim the breath,

Inhale,

Exhale.

Right leg reaches back,

Cross the right ankle over,

Behind the left ankle.

Lean into the left outer hip and draw it towards the space behind you.

Putting pressure through the palms of the hands,

It's a full breath in and out.

Right leg reaches high,

Downward facing dog.

Left leg,

Heel reaches up to the sky,

Bring the left ankle behind the right.

Lean into the outer right hip and draw the outer right hip to the space behind you.

Keep those toes light,

The forehead light,

Inhale and exhale.

Send the left leg skyward,

Back down to the earth,

Downward facing dog.

Reclaim the breath,

Right leg,

Right heel lengthens,

Step it forward,

Low lunge.

Rise up to a high crescent,

Slight bend in the back knee,

Dip the hips forward,

Front of the hips move forward,

Sit bones spread wide behind you,

Then draw the sit bones forward and the tops of the hips back.

Initiating from your pelvis,

You'll rock forward slightly,

Back slightly,

And just observe this subtle shift and how it plays into the balance and the stability of upper as well as lower body.

You'll come to land where you feel most stable through the legs,

Through the hips,

With freedom and extension up through the spine.

Reclaim the breath,

Open to a warrior two,

Flip the palms up to the sky,

Reach and elongate out through the fingertips as you hug the heels in energetically underneath you,

Reverse warrior,

Triangle pose,

Front leg straightens,

Hips glide back,

Left arm reaches up to the sky,

Right hand comes to the shin,

To the earth,

Maybe to a block,

Lift the top of the left hip up and back and scoop the left sit bone forward,

Bring stability to the pelvis,

Taking a full breath in and out,

Extended side angle bend into the right leg,

Keep the extension and suspension of the spine,

The strength of the obliques holding the spine steady,

Reclaim the breath,

Extended side angle rise up to a star,

Both toes point forward,

Here's the pelvis lifting the front of the hips back and the sit bones forward and it's a subtle tuck of the bladder of the tailbone up to the sky,

Slight movements impacting the stability and the strength of the upper and the lower body,

Forward fold,

Press into the outer edges of the feet,

Reach the heart forward,

Relax through the forehead and breathe,

Slide the palms underneath the balls of the feet,

You may need to toe heel your feet a little closer,

Halfway lift,

Fold a little deeper,

Halfway lift,

Forward fold,

Slide the hands out from underneath the balls of the feet,

Halfway lift,

Stabilize through hips,

Rise all the way up through star,

To the back of your space,

Warrior two,

Energetically draw the heels in towards one another,

Stabilize through the feet,

Nice smooth translation up to the stability of the hips,

Reverse warrior,

Triangle pose,

Left leg straightens,

Right arm up to the ceiling,

Glide the hips back,

Suspend the torso,

Draw the front of the right hip back,

The right sit bone forward,

Reach and breathe,

Extended side angle,

Bend deeply into the left leg,

Send the breath into the fold of the right hip,

Send the breath into the fold of the left hip,

Extended side angle to star,

Hands to the low back,

Front of the hips,

Draw back,

Sit bones forward,

Lean the weight into the front part of your thighs,

Release the head and the neck and the throat,

Rise up through star,

Warrior two back to the front of your space,

Low lunge,

Pivot on the ball of the back foot,

Hold your low lunge,

Reach long through the left heel,

Bring the top of the left thigh down to the mat for,

Inhale,

Crescent moon,

Roll the weight forward on to the front part of the left knee,

Scissor the femur bones away from one another,

Stabilize through pelvis,

Hands come to heart,

Revolved crescent moon,

Left elbow outside of the right thigh,

Rotate the spine,

Reclaim the breath,

Unwind,

Bring the right hand to the inside of the right foot,

Lift the left arm up to the ceiling,

Hug the inner right thigh towards the outer right shoulder,

Soften the pelvis down to the mat and breathe,

Reclaim the breath,

Draw the attention back into your experience,

Left arm lowers down,

Straighten through the left leg,

Low lunge,

Right leg comes to meet the left,

Chaturanga,

Bend the elbows,

Lift up through the heart,

Downward facing dog,

Reclaim the breath,

Draw your attention back to your center,

To that place of empowerment,

Of authenticity,

Of heightened sensation,

The left leg lifts up,

Step forward to a low lunge,

Rise to a high crescent,

Stabilize through the feet,

Then roll the pelvis back and forward,

Settle rotations,

Bringing stability and awareness to the hips,

Coming to settle where the pelvis is supportive,

Where the foundation to grow strong from and the spine open up to a warrior two,

Flip the palms up,

Reach along through the fingertips,

Energize the heels towards one another,

Reverse warrior,

Triangle pose,

Left leg straightens,

Right arm up to the sky,

Right arm reaches up by the ear,

Hips move forward,

Take a full breath in and out,

Extended side angle,

Rise up through star,

Forward fold,

Halfway lift,

Forward fold,

Rise up flat strong back up to star,

Warrior two to the back of your space,

Reverse warrior with breath,

Triangle pose,

Right leg straightens,

Extended side angle,

Bend into the right leg,

Rise up through star,

Warrior two to the front of the room,

Low lunge,

Pivot on the ball of the back foot,

Lengthen through the right heel,

Reach the crown of the head forward,

Lower the right knee down to the earth,

Rise up to crescent moon,

Bring your hands to heart space,

Revolved crescent moon,

Right elbow outside of left thigh,

Revolved twist,

Reclaim the breath,

Empty out on the exhale,

Release the twist,

Bring the left hand to the inside of the left leg,

Right arm lifts up,

Left inner thigh hugs into the outer left arm,

Right arm lowers down,

High plank,

Chaturanga,

Bend the elbows,

Lift the heart,

Downward facing dog,

Reclaim the breath,

Lower the heels down to the outer edges of the mat,

Draw the toes to touch,

Child's pose,

Rest the forehead,

Rest the top of the head,

Temples,

Jaw,

Mouth,

Hips,

Heels,

Toes,

Noticing any shifts or changes from the beginning of the practice,

Staying in this pose of inward attention,

Drawing it in towards your center,

Reclaiming your strength,

Your integrity,

With light love,

Gratitude and grace,

Namaste.

Reviews

Nice - 🙏

Energizing practice! Thank you!

Fantastic!!!! Loved the even and spacious guidance, perfect flow of energetic and deepening.