Slow Flow with Wide-Leg Fold & Low Lunge

This 31-minute Vinyasa flow works to keep things slow and fresh. Stretch out those legs; slow the breath; relax the shoulders, and enjoy. Hopefully the sequence keeps you focused on the practice and away from the stress of the day. Enjoy!

Transcript

Well, Let's find our easy seat on our mat today. Settling in those sit bones. Take a moment, Kind of ground down, And then begin to rise up nice and tall all the way out through the crown of the head. On a low deep exhale, Relax the shoulders. And maybe blink the eyes closed. Just a few breaths here to slow the breath, To deepen the breath. And to slow the mind down a little bit as well. One more. Nice, Big, Deep inhale in through the nose. And that slow exhale all the way back up and out. And then to start our movement, We're going to take shoulder shrugs. On our inhale, We're going to squeeze the shoulders up by the ears. On the exhale, We'll drop the shoulders all the way down. Inhale to squeeze up. Exhale to release and lower. Just like that. A few more. One more. And then we'll keep those shoulders nice and low and let our right ear drop over toward that right shoulder, Maybe the left fingers to the mat. And if you want, You could. Set that right hand just on top for weight not to push. Releasing that right hand. We'll use an exhale, Sink the chin down towards the chest. Roll that left ear over toward left shoulder. Right fingers maybe alongside you on the mat. Maybe the left hand to rest on top of the head. We'll release that left hand. Think the chin back down toward the chest. We'll stay. Just feel that stretch in the back of the neck. Maybe both hands on the mat beside you. Slowly rolling our gaze back up into neutral. On an inhale, Sweep those arms all the way tall. Stretch toward the sky. Exhale, We'll twist to the right. Right hand behind us. Left hand toward that right knee. Inhale, Reaching tall. Exhale, We'll twist to the left. Inhale reaching tall and then nice and slowly release those arms all the way down with an exhale. And then we'll make our way to a tabletop, Hands and knees. Let's start with hip circles. Let's circle the hips one way first. Loosen things up a little bit and we'll switch directions. Circle the other way. And then we'll cat and cow. Inhale for that cow. Exhale, Rounding the spine for cat. And just your pace of breath back and forth. If you want to linger in one or the other, Of course, Feel free. One more breath, One more round. And as we find neutral, Let's keep the hips high. Walk the hands out in front. Puppy stretch, Melting the heart toward the mat. And then rising back tall. We'll take spinal balance. Left leg first. Foot flexed. Pull that core in. Reach the right arm out long in front of you. Deep breath. And release the other side. Right leg, Left arm. This time on this side, We're going to release that left hand toward the mat. Keep that right leg extended. Using our breath on the exhale, We're going to draw right knee toward right elbow. Inhale, Extend it back. Exhale, Pull it in. Inhale, Extend that leg long. One more. Then we're going to pull that knee in, But this time walk or step that right foot to the top of the mat, Coming into a low lunge. First one, So we're going to kind of sink and lift in the hips. Finding that low lunge, Taking our time. Then we're going to take that back left foot, Pick it up, And take it across the wide edge of the mat. Opening up into gate, Facing that wide edge of the mat. Arms out to a T. We'll slide down the right leg, Left arm up and over. Move through center. We'll drop those left fingers to the mat. Sweep the right arm up and over. Back up to center. Take your time. Turning back toward. . . The top of the mat back to that low lunge. We're gonna tuck our left toes. A little bit of height, Runner's lunge. Bring both hands to the inside of that right foot. Again, Now we're gonna walk to the wide edge and find a wide leg fold. Maybe even ragdoll the arms here. And then we're going to slowly roll tall. Take your time with that head. Hands moving through heart center, Up to star. Exhale wide leg fold Inhale, Halfway lift, Nice flat back. Exhale fold. Inhale tall. Exhale, Fold. Inhale, Halfway lift. Exhale, Fold. Inhale, Tall. Exhale, We'll fold back to that wide leg fold. Walking back toward the top of the mat. We're going to frame that front foot and step it back, Down dog. First one, Cuddle things out here. Take your time. And then nice and controlled, Nice and slow, We're going to lower those knees down to the mat. Back to our tabletop, We'll take the other side. So we're going to extend the left leg. Exhale, Knee to left elbow. Inhale, Extend that left leg long. One more like that. Then we're going to exhale, Sweep that left foot up there to the top of the mat. Settle in on this side in that first low lunge. Lift the hips, Sink the hips. Not rushing anything. Then we'll pick up that right foot, Take it across the wide edge, Opening up to the wide edge, Gate on this side, Down the left leg first, Right arm up and over. And then through center, We'll lower those right fingers. Sweep the left, Up and over, Nice long length. Back up to center. Take your time. We'll turn back toward the left foot, Low lunge. Tucking the right toes, Runner's lunge, And we'll walk to a wide leg fold. On our inhale, Rolling tall, Nice and slowly. All the way up to star taking the top of our salutations exhale fold Inhale, Halfway lift. Exhale fold. Inhale, Talk. Exhale fold. Inhale halfway lift. Exhale fold. Inhale, Talk. Exhale, Folding. We'll stay. And we'll walk to the top of the mat and step it back down dog. Again, You can pedal things out here. Bend both knees. Lift those hips nice and high. And we'll bend the knees, Travel to the top of the mat. Exhale, Ragdoll. Bend the knees, Hang the head. And as we release, We'll roll all the way up into our mountain. Sweeping the arms up overhead. Exhale. Hinge. Full. Find your way to plank. Step it back. High plank or modified. Up to you. Exhale. We'll lower with control. Inhale, Peel the chest off the mat, Baby cobra. Exhale, Up and back, Down, Dog. Inhale, Traveling to the top of the mat. Exhale, Fold. Inhale, Halfway lift. Exhale, Fold. Inhale tall. Exhale, We'll fold. Find our plank. Exhale to lower. Inhale, Baby cobra. Exhale, Down dog. Bending the knees, We'll travel to the top of the mat. Exhale, Fold. Inhale, Halfway lift. Exhale, Fold. Inhale tall. Exhale, Folding, Finding, Think. Exhale, Lowering with control. Inhale baby cobra or up dog exhale down dog Inhale, Traveling to the top. Exhale, Fold. Inhale, Halfway lift. Exhale, Fold. Inhale, Tall. Exhale. Folding. My name is Frank. Exhale to lower. Inhale, Baby cobra or up dog. Exhale. Down Dog. Bending the knees, Step walk or hop to the top. Exhale, Fold. Inhale, Halfway lift. Exhale, Fold. Inhale tall. Exhale, Folding. This time we're going to step our left foot back. Opening up, Warrior two. Reverse warrior, Flipping the right hand. Gazing up at that right hand, Relaxing the left arm. Back to our warrior two. Turning to star, Both feet parallel here. Exhale, Wide leg fold. Inhale, Halfway lift. Exhale, Full. Inhale tall, Reaching for star. Exhale, Wide leg fold. Inhale, Halfway lift. Exhale fold. Inhaling to star, This time pulling those heels in just a little bit. On our exhale, We'll sink in to goddess. Keeping the weight in the heels, Chest lifted. One more breath. Then we'll inhale back to star, Reaching tall. Exhale, Warrior two back to the top of the mat. We'll windmill the hands. And step it back. Down dot. On that inhale, We'll travel to the top of the mat. Exhale, Fold. Inhale, Halfway lift. Exhale fold. Inhale, Tall. Exhale. Folding, Right foot's gonna step back. Opening up to our warrior two on this side, Settling in. Reverse warrior. Back to lawyer two. Inhaling star, Reaching tall. Exhale, Wide leg fold. Inhale halfway lift Exhale, Fold. Inhaling tall for star. Exhale, Wide leg fold. Inhale halfway lift Exhale, Fold. Inhale, Star. Pulling those heels in a little bit. Using that exhale for goddess. One more breath. Inhale, Star. Exhale back to our warrior two to the top of the mat. We'll windmill those hands, Stepping back, Finding our way to our down dog. As you're ready, Taking the knees wide, Touch the toes. We'll sink back to child's pose. All right, Inhale, Rising back to that tabletop. Let's take our hips back and forth, Side to side. And then we'll keep the hips all the way to the left and look around our left shoulder. And then we'll move through center, Hips all the way to the right. We'll look around right shoulder. And then as we come back to center, We'll cat and cow for a few rounds with the breath. Inhale, Cow. Exhale, Cat. One more. And then we'll come through neutral, Lower a hip and find our way. Be seated. Let's bring soles of the feet together out in front, Nice and tall in the spine, And then we'll hinge forward, Find our stretch. Then feel free to round, Sink into it, Focus on that breath. Rolling tall. Let's send our right leg out. We'll keep our left bit. On the inside of that right leg, Pull those right toes back towards you. Inhale, Reach tall. Exhale, Hinge and fold, Melting the chest toward the leg. Rolling tall. We'll switch sides. We'll send the left leg out. Great foot on the inside. Of the left leg, Left toes back towards us, Inhaling tall. Exhale, Hinge and fold. Rolling up one more seated stretch. We'll take staff. We'll send both legs. Outlong, Readjust the sit bones as you need to. Inhale, Reach tall. Exhale, Hinge and fold. All right, Let's plant those sweet, Roll all the way down, Settle in. And let's take our feet as wide as our mat and wide leg windshield wiper back and forth. Side to side. Maybe go ahead and goalpost the arms. And then we'll drop the knees to the left, Let them stay, Settle in, And maybe send the gaze off to the right. On that inhale, We'll come up through center. Exhale, We'll drop the knees to the right and we'll send the gaze to the left, Really slowing the breath here, Settling the body against the mat. And then back into center. Let's squeeze the right knee into chest. Extend that left leg nice and long. Feel free to circle out the ankle here. Maybe that whole right leg, Anything that feels good as you have that right knee. In toward the chest. And then we'll switch sides. Extend the right leg. Pull that left knee in toward the chest. Take any circles you want. And then pull that right knee back in. Both knees to chest. We'll rock it out side to side. Massage out the spine. Maybe find happy baby if you prefer that. And then as you're ready. Shavasana. We'll send the legs long. Let those feet fall open. Ground down. Walk the shoulder blades nice and low. Relax the arms. Blink the eyes closed. And just return to that breath. Low and deep. Allowing the body to relax. Allowing the mind to calm. And to just be. A few more breaths. Maybe starting to wiggle toes, Wiggle fingers. Maybe a nice full body stretch. Pointing the toes, Reaching those fingers up overhead, Stretching out. And then we can plant those feet and roll first to either side, To the left, To the right. And we'll pause as we always do, Just to enjoy a few more breaths before returning to the world, To thank ourselves, To breathe in all the good. And a chance to exhale out anything else we want to leave here. And then as we're ready, We'll press up. Return to our easy seat. Settled in those sit bones, Tall in the spine, Soft in the shoulder. Slow and deep in the breath. Namaste.