Upbeat 30-minute Yoga Flow To Unwind
Been a long day, week, month, etc? This audio track is a 30-minute Vinyasa flow for all levels of yogis. It is recorded in an upbeat voice to help lift you as we unwind that body and mind. No props necessary; just you and your mat.
Transcript
So let's find our ways to our nice easy seat,
Settle in those sit bones,
Link the eyes closed,
And we'll find that breath.
Let the mind clear out here,
Give yourself that permission to relax,
To soften,
And to just be present in our practice.
Let's add some full body circles here,
We'll circle around,
Start whichever direction you want to here first,
And we'll switch directions.
As we come back to neutral,
Let's circle out those shoulders,
Squeeze up,
Roll back and down,
And we'll switch directions.
We'll still squeeze up on the inhale,
But now we'll roll forward,
And then we'll release.
And on that breath,
We're going to inhale,
Reach tall.
On the exhale,
We'll open up those elbows,
Send the gaze up and through,
Inhale,
Reach tall,
Exhale,
Open up.
Two more like that.
Then we're going to inhale,
Reach tall,
Exhale into a twist,
Right hand behind,
Nice tall spine.
Inhale,
We'll reach up tall through center,
And we'll exhale,
Twist to the left,
Inhale,
Reaching tall through center,
Exhale,
Let's interlace those fingers back behind us,
Pull those hands away from the lower back,
And we'll release,
Bring those hands out in front,
We'll hinge forward,
And we'll walk it up,
And let's come to our tabletop next,
Hands and knees,
And some cat and cow here,
Inhaling for cow,
Exhaling to round for cat,
Your breath,
Your pace,
One more breath,
And then out to a puppy stretch,
Walking those hands out,
We'll melt the heart down toward the mat,
Rising back up,
We're going to take that right hand,
Palm up,
Slide it all the way under,
Lower that right ear toward the mat,
Switch sides,
Left hand all the way under,
And rising back up,
Let's walk those hands to the top,
Tuck the toes,
And let's find that first down dog,
Bend one knee,
Then the other,
Travel to the top of the mat,
And into a ragdoll,
Grab opposite elbows,
Hang heavy,
And as we release,
We go all the way up into our nice tall mountain,
Let's reach those arms up overhead,
And draw circles on the sky,
And the other way,
On that inhale,
We'll reach tall,
Exhale,
We'll fold,
We're going to step our right foot back,
Warrior one,
So those heels are going to be on a balance beam,
Right toes out,
45 degrees,
Hips toward the top of the mat,
On our inhale,
Reaching forward,
We'll step to plank,
Exhale to lower down,
Inhale,
Baby cobra,
Lift the chest,
Exhale,
Send it back,
Down dog,
On our inhale,
We'll travel to the top of the mat,
Exhale,
Fold,
Inhale,
Halfway lift,
Exhale,
Fold,
Inhale,
Sweeping tall,
Exhale,
We'll fold,
Left foot back,
Warrior one,
Reaching those fingers forward,
Step to that plank,
High plank or modified,
It's up to you,
Exhale to lower down,
Inhale,
Baby cobra,
Exhale,
Down dog,
On our inhale,
We'll travel to the top of the mat,
Exhale,
Fold,
Inhale,
Halfway lift,
Exhale,
Fold,
Inhale,
Sweeping tall,
Exhale,
We'll fold,
Right foot back,
Warrior one,
We'll reach it forward,
Find our way to plank,
Exhale to lower,
Inhale,
Baby cobra or your up dog,
Exhale,
Down dog,
Inhale,
Traveling to the top of the mat,
Exhale,
Fold,
Inhale,
Halfway lift,
Exhale,
Fold,
Inhale,
Tall,
Exhale,
We'll fold,
Left foot back,
Warrior one,
And we'll reach it forward,
Find our plank,
Exhale to lower,
Inhale,
Baby cobra or up dog,
Exhale,
Sending it back,
Down dog,
We'll travel to the top of the mat,
Exhale to fold,
Inhale,
Halfway lift,
Exhale,
Fold,
Inhale,
Tall,
Exhale,
As we fold,
We're going to step that right foot back,
Find our warrior one,
We're going to interlace those fingers back behind us,
Pull those hands away from the lower back,
Maybe tip the gaze up,
Open up the front of the chest,
And then we're going to hinge forward,
Humble warrior,
Maybe we look at that left foot,
Maybe we look back at the right,
Rising back up,
Take your time,
We'll release,
Warrior one,
And we'll reach it forward,
Step to plank,
Exhale to lower,
Inhale,
Lift,
Exhale,
Down dog,
And we'll travel to the top of the mat,
Exhaling to fold,
Inhale,
Halfway lift,
Exhale,
Fold,
Inhale,
Sweeping tall,
Exhale,
We'll fold left foot back,
Warrior one,
We'll find that chest expansion on this side,
Interlace those fingers,
Open things up,
Maybe lift the gaze,
Slow deep breath,
And humble warrior,
Hinging forward,
Rising tall,
Back to that warrior one,
We'll reach those fingers forward,
Step to our plank,
Exhale to lower,
Inhale,
Baby cobra,
Warrior up dog,
Exhale,
Down dog.
Let's take those knees as wide as the mat,
Sink it back,
Find a child's pose,
On our inhale,
We'll flow forward,
Exhale,
Send it up and back,
Down dog,
We'll travel to the top of the mat,
Exhale,
Fold,
Inhale,
Halfway lift,
Exhale,
Fold,
Inhale,
Halfway lift,
Inhaling tall,
Exhale,
As we fold,
We'll step that right foot back,
Warrior one,
Interlacing those fingers back behind us,
Finding that chest expansion,
Hinging forward into our humble warrior,
Rising back,
Take your time,
Back to our warrior one,
Then we're going to draw those hands to heart center,
Turn to the wide edge,
Adjust those feet,
Inhale for star,
Exhale,
Wide leg fold,
On our inhale,
We'll roll back up,
Pull those heels in a little,
Toes will point out,
We're going to sink into a goddess,
Weight in the heels here,
Slow deep breath,
And then we'll take some sunflowers,
Inhaling to reach,
Exhale to sink and sweep,
One more,
Inhaling to reach,
Exhale,
Warrior two,
Back to the top,
We'll windmill the hands and step it back,
Down dog,
On that inhale,
Traveling to the top,
Exhale,
Fold,
Inhale,
Halfway lift,
Exhale,
Fold,
Inhale,
Sweeping tall,
Exhale,
We'll fold,
Left foot back,
Warrior one,
We'll add that chest expansion,
Interlace those fingers,
Open things up,
And humble warrior,
Hinging forward,
Rising back,
Take your time,
Back to our warrior one,
We'll draw the hands to heart center,
Open up to that wide edge,
Reaching tall,
Exhale,
Wide leg fold,
And we'll rise up,
Pull those heels in a little bit,
Sink into our goddess,
And then our sunflowers,
Inhale to reach,
Exhale,
Sink and sweep,
One more,
We'll grow tall,
Reach for star,
Exhale,
Warrior two,
Back to the top,
We'll windmill the hands,
Down dog,
And as we're ready,
We'll take those knees nice and wide,
Sink it back,
Child's pose,
On our inhale,
Let's rise up to our tabletop,
Into some cat and cow,
Inhaling for cow,
Exhaling for cat,
One more breath,
Then we're going to open up that right arm,
Up toward the sky,
Exhale,
Sweep it under,
Palm up,
All the way under,
Plant in that left hand,
Sweep the right up,
And release,
Switching sides,
Left arm will reach up,
Exhale,
Sweep it under,
Find our twist,
Sweep the left,
Release,
And then out to our puppy stretch,
Walking those hands out,
Melt the heart down toward the mat,
And as we walk it up,
We'll lower into a nice easy seat,
And we'll bring the soles of the feet together,
Grow up nice and tall,
Hinge forward,
Find a good stretch,
Stay,
We'll roll it up,
We'll send that right leg out,
Left foot to the inside of that right leg,
Inhale,
Reach tall,
Exhale,
Hinge and fold,
Switch sides,
We'll send that left leg out,
Exhale,
Hinge and fold,
Rising up,
Let's send both legs out,
Grow up tall,
Inhale,
Exhale,
Hinge and fold,
And release,
On our back,
Walk those shoulder blades nice and low,
Let's take the feet nice and wide,
And windshield wiper back and forth,
Side to side,
And we'll drop the knees to the left,
Tip our gaze to the right,
And on that inhale,
We'll come up through center,
We'll drop the knees to the right,
The gaze off to the left,
Back up to center,
Let's do a reclined pigeon,
Right ankle to the left knee,
We'll pull that left leg into chest,
Feel that back against the mat,
Maybe rock a little if you like,
Side to side,
And we'll switch sides,
Left ankle to that right knee,
Pull that right leg into chest,
And we'll squeeze both knees in,
We'll rock it out,
If you like happy baby,
You can find happy baby,
We'll rock a little side to side,
And then as you're ready,
We'll find our savasana,
Sending the legs nice and long down the mat,
Let those feet fall open,
Walk the shoulder blades down the back,
Relax the arms,
Blink your eyes closed,
Let yourself just melt into the mat,
Into the earth,
One breath at a time,
Slowly beginning to come back,
Inviting movement in the fingers,
The toes,
Maybe a full body stretch,
And then making our way to either side,
So we can seal in all the good of our practice,
A few final breaths to breathe in all the good,
And to exhale out onto the mat,
Anything we want to leave here,
And then pressing back up,
Returning to seated,
The light in me greets,
Honors,
And bows to the light in you,
Namaste.
