Yoga To Cleanse Stagnant Energy

This practice is here to help you move energy that is stagnant or non-serving through the use of twists and dynamic movement. This practice may be slightly challenging for beginners, but don't let that steer you away; give it a try!
This short and sweet meditation practice is here to help you relax the body and untangle the mind so you can fall into a state of restful sleep by focusing on releasing the muscles of the body and tuning into the breath. This is the perfect meditation to do while snuggled up in bed.

It is an honor and a pleasure to be here with you. Let's begin.

Background Music: Different Days by Chill Cole, Spiritual Yoga by Spirits of Our Dreams, and Yoga by Osoku || Available on Epidemic Sound

Transcript

What's up everyone?

Welcome back to Your Journey Yoga.

My name is Natalia and today we have a yoga flow to clear stagnant energy.

This practice involves some twisting poses to help wring out what needs to go,

As well as some fluid dynamic movement to connect us with our prana,

Our life force energy.

Grab a block or two if you'd like to have them,

But they aren't necessary.

Let's begin.

We're going to begin today's practice in a seat,

Sukhasana,

With our legs crossed.

Take a moment to anchor down through your sit bones and lengthen all the way up through the crown of your head.

Soften through the muscles of your face and allow your hands to just rest gently in your lap,

Maybe the palms face up.

If you would like to receive some energy or maybe you feel like you need some grounding and you can bring your palms to face down.

Let's take a deep inhale in together and an exhale out.

One more inhale and an exhale.

Keeping your eyes softened or closed,

Begin to draw some circles with the tip of your nose and keep your circles small to start out.

Just feel the space of your neck,

Noticing if there's any tension residing there or maybe some other sensation that's present.

And maybe with time you start to make your circles a little bit bigger.

And when you're ready,

You can start to take these circles the other direction.

Notice if it feels different going this way.

Keeping your shoulders drawn away from your ears,

Lengthening through your spine.

Do one more round of breath here and then bring your head back over your heart,

Heart over your pelvis.

On an inhale,

We're going to reach the arms up towards the sky and as you exhale,

Take a gentle twist over to the left,

Bringing your left fingertips behind.

Lengthen up through the crown of your head and then maybe you bring your gaze over your back shoulder.

Inhale here and exhale here.

Inhale to come back to center,

Arms reach high.

And take a twist over to the right.

Same thing,

Find that nice tall spine.

Maybe you bring your gaze over your back shoulder.

Inhaling here and exhaling here.

Inhale,

Return to center,

Arms reach up.

And exhale,

Bring your hands down to your knees.

On an inhale,

Begin to pull your heart space forward,

Lift your chin and as you exhale,

Round through the upper back,

Chin to chest.

Inhale,

Draw the heart space forward,

Lift the chin and exhale,

Round through the spine,

Chin to chest.

Inhale,

Open heart comes forward and exhale to round.

Come back to a neutral spine and make your way onto all fours.

As you come into your tabletop,

Bring your shoulders over your wrists and hips over your knees.

Spread those fingers nice and wide and think about pressing the earth away from you.

On an inhale,

Drop your belly,

Gaze comes forward.

Exhale to round the spine.

Come to a neutral spine,

Bump the hips to the left,

Gaze over your right shoulder.

Inhale through center,

Hips to the right,

Look over your left shoulder.

Inhale,

Back to center,

Round the spine,

Find your cat pose and then drop the belly,

Come back to your cow.

Return to a neutral spine.

Inhale to tuck your toes and let your knees hover just an inch or two off of the mat.

Drawing your low belly up and in,

Continuing to draw the crown and the tailbone in opposite directions here and think about getting a little bit lighter on your wrists.

Deep inhale as you are and then exhale out.

One more inhale and as you exhale,

Send your hips back to downward facing dog.

Maybe you use a little bit of movement to settle in here,

Starting to stretch and open up through your legs and your feet.

And then find stillness in your down dog and take an inhale in and an exhale out.

Inhale,

Come up onto your toes and tiptoe your way up towards the top of the mat.

Finding a brief ragdoll pose,

Grabbing opposite elbow with opposite hand,

Relaxing through the muscles of your neck.

You might choose to sway a little bit side to side here if that feels good.

And if you found a sway,

Begin to come back to stillness.

Release your arms and inhale to a halfway lift.

Exhale to fold.

Root down through your feet and slowly roll all the way up to high mountain pose,

Urdhva Hastasana.

Arms are reaching up towards the sky,

Lengthening up through the crown of your head and then exhale hands to heart center,

Samasthiti.

Take an inhale here and exhale Tadasana,

Hands at your sides.

Urdhva Hastasana,

Arms reach up,

Exhale forward fold.

Inhale to lift halfway.

Exhale,

Step your right foot back,

Coming to a low lunge.

Take a moment here to just find your stance in your feet.

Make sure you feel nice and sturdy and strong.

Lengthen from the heel all the way out through the crown of your head.

Get a little light on your fingertips and take an inhale as you are.

And exhale,

We're going to plant the right palm and reach the left arm up towards the sky,

Finding a twist.

Bring your left thumb to your left hip crease.

Draw your left hip crease in line with your center and then reach your left arm back up to the sky,

Really twisting from your center here instead of the shoulders.

Create a little bit of space and length in your left arm.

And then as you exhale,

Bring that left hand back down to the mat.

From here,

Straighten your front leg,

Step your back foot up about halfway and come into a pyramid pose.

If you grabbed blocks for your practice,

You might bring some blocks underneath your hands here.

If not,

You can keep your fingertips on the earth or if you want to play with your balance a little bit,

You can bring your left hand back to the mat.

And then exhale,

We're going to plant you can reach opposite hand for opposite elbow behind your back.

Now,

Think about drawing your left hip crease back in line with your right hip crease.

And then think about drawing the crown of your head towards your front toes so you have a nice long spine and a deep fold.

Take a few rounds of breath here,

Staying really rooted through your feet,

Strong in both of your legs.

If you found the bind behind your back,

Begin to bring your fingertips back down to the earth.

We're going to press off our back foot to a standing split,

So right leg is hovering off of the mat.

Lift up through your left hip and square your right toes down towards the earth.

Take a deep inhale here.

As you exhale,

Step your right foot back and open up into a warrior two.

Press into the edge of your back foot as you bend into your front knee.

Inhale in and exhale out.

Inhale to your crescent lunge.

Pivot your back toes forward,

Arms reach high,

And then bring those hands down towards the earth.

Step back to your plank and follow your breath to downward facing dog.

Find your flow here.

You can take a vinyasa or you can send it straight back.

When you get to down dog,

Take a nice deep inhale in and an exhale out.

Fill your lungs and let it go.

Bend your knees on an inhale and look to the top of the mat and travel your way up to the top.

Find a halfway lift,

Forward fold,

Root to rise,

Urdhva hastasana,

Arms reach high,

Urdhva hastasana,

Arms reach high,

Hands to heart,

Samasthiti.

Inhaling here,

Exhale tadasana,

Urdhva hastasana,

Forward fold,

Halfway lift.

Step your left foot back into your low lunge.

Same thing here.

Find a nice sturdy stance in your feet.

Lengthen from your left heel all the way out through the crown of your head,

Maybe getting a little bit lighter on your fingertips.

Inhale as you are and exhale.

Plant that left palm,

Reach your right arm up towards the sky.

Now bring your right thumb to the right hip crease,

Draw that right hip crease back into center and then twist from your core as you reach your right arm back to the sky.

Inhale as you are and exhale.

Bring that hand back down to the earth.

Straighten your front leg and step your back foot up about halfway,

Finding your pyramid pose on this side.

Same options as before,

Maybe you use blocks or maybe you take that bind behind your back.

Bringing your right hip crease back into alignment with your left and thinking of drawing the crown towards your front toes.

Stay rooted through all four corners of both of your feet.

Take a few rounds of breath here.

And if you took that bind behind the back,

Go ahead and release it,

Bringing your fingertips back to the earth.

Press off your back foot to your standing splits.

Left leg is hovering in the air.

Lift up through your right hip and square your left toes down.

Take a deep inhale and as you exhale,

Step that left foot back.

Pivot the back foot to the earth as you open up to warrior two.

Press into the edge of your back foot as you bend deeply into your front knee.

Take a deep inhale in and an exhale out.

Pivot those back toes forward,

Finding your crescent lunge and then bring those hands down to the earth.

Step back to plank and follow your breath to downward facing dog.

Again,

Maybe that's a vinyasa or maybe you send it straight back.

Listen to your body.

When you get to downward facing dog,

Take a deep inhale in and an exhale out.

This time we'll root through the right foot and lift the left leg up high.

Shift it forward into your low lunge.

Find that solid stance in your feet and your legs.

Get strong in your legs.

Lengthen your spine and use some core engagement to rise up to a crescent lunge.

Take a deep inhale in here and as you exhale,

Bring your hands into prayer at heart center and slowly revolve to the left,

Hooking your right elbow.

Check in with your back knee.

Make sure your back leg is strong and supporting you here.

Thinking about drawing the crown of the head towards your front of the mat.

Inhale in and exhale out.

Move slowly as you rise back up and open up to that warrior two.

Find your alignment here in warrior two.

Take a round of breath and then press into your feet.

Reverse your warrior and cartwheel the hands down to the inside of your left foot.

Walk the hands over to the right for prasarita.

Wide-legged fold.

Toes are turned in just slightly here.

We're going to press into the edges of the feet and then bring your right hand under the face and inhale to lift your left arm high.

Exhale,

Close it back down.

Inhale,

Reach your right arm high.

Exhale,

Close it down.

Hands are under your face as you inhale to lift halfway.

Exhale,

Find a low lunge to the back of your mat.

Build your foundation here.

Get strong in your legs,

Lengthen your spine,

Engage your core,

And when you're ready,

Slowly rise up crescent lunge.

Take a deep inhale in here and exhale.

Bring your hands down to heart center and slowly revolve over to the right.

Make sure that back leg is nice and strong,

Lengthening out through your crown.

Inhale here and exhale.

Move slowly as you rise back up and open up to your warrior two.

Find your alignment in this pose and take a round of breath.

Rest into your feet,

Reverse your warrior,

And cartwheel the hands down to the inside of your right foot,

Walking the hands over to the left.

Second set of prasarita.

If you want to take those twists again,

You can,

Or if you would just like to take a few resetting breaths in this pose,

You can simply bring the hands under the shoulders or you could bring either hand to either ankle and relax the muscles of your neck.

Take a few breaths here and start to bring your hands back under your face as you inhale to lift halfway and exhale.

Walk it back to your low lunge at the front.

Step your back foot up to the top,

Finding a halfway lift and exhale fold.

Root through your feet,

Urdhva hastasana,

Arms reach high and exhale hands to heart samasthiti.

Inhale here,

Exhale tadasana.

Urdhva hastasana,

Arms reach high,

Exhale forward fold.

Halfway lift and plant your palms,

Step it on back and follow your breath to downward facing dog.

Catch your flow and just listen to your body.

When you get to downward facing dog,

Take a full inhale and a cleansing exhale.

Begin to lower down onto your knees,

Crossing your ankles behind you and using your hands to walk you back into a seat with your legs extending out long.

And from here,

Just lower all the way down to your back,

Hugging your knees up towards your chest,

Maybe finding some circles with the knees or rocking side to side.

And then allow your knees to melt over to the left,

Finding a supine twist.

You might open up your right arm and turn onto your right ear and connect deeply with your breath.

Bring your knees back to center and let them melt over to the right.

And then come on back to center,

Hugging both knees into your chest,

Wrapping your arms around your shins.

Maybe you bring your forehead up to your knees and take a full inhale in and exhale to let everything go.

Let your arms and your legs extend out long.

Notice how your body feels.

Notice how the mind feels.

Maybe you can feel your prana,

Your life force energy pulsing through you.

Maybe you notice that you feel more clear.

Just take a moment to soak up all of the energy and all of the benefits of this practice.

If you would like to stay in savasana,

You can pause the audio and remain.

Otherwise,

You can bring your hands together,

Thumbs up to the third eye and take an inhale in.

And exhale out.

Thank you so much for joining me in practice today.

I look forward to joining you in the next one.

Namaste.

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