The video delivers a 40‑minute guided yin yoga class focused on cultivating a sense of security and grounding through mindful breath, body awareness, and a repeated mantra (“I am secure”). The instructor begins with standing grounding exercises, emphasizing toe‑by‑toe awareness, then moves through a sequence of seated, forward‑fold, and supine poses. Throughout, she offers detailed cueing on alignment, breath, and the use of props (blocks, books, blankets) to make each posture accessible and supportive. The practice includes malasana (squat), dangling pose, foot stretch, sphinx, earth‑hugger, tabletop hip circles, child’s pose, straddle forward fold, seated forward fold, and a twisted supine pose. Safety reminders encourage listening to the body, respecting limits, and adjusting with props. The tone is calm, instructional, and meditative, repeatedly inviting participants to return to the mantra and the feeling of being rooted.
Chapters
Hey friends, this is a 40 minute yana class and the props that you're going to need are some blocks. Remember, you'd always have books substituted in their place. You could stack a couple up and also a blanket. Once you have those things, we'll get started and we're actually just going to start standing today. You can let your arms rest alongside your body, palms face forward. Let your eyes close, take a deep breath in and fill up. Sigh it out. Breathe in and out through your nose. Tuck your chin to your chest and let your eyes flutter open as you look down towards your feet. Pick up your left toes, spread them really nice and wide and then slowly root one little toe at a time, really taking your time. Now let's do the same thing with the right foot. You'll pick up all of the right toes, spread them really wide and then try to lay down one little toe at a time, moving mindfully. Then once your toes come down, try to let the toes soften a little bit so they're not gripping onto the mat. Then allow your eyes to close again. Feel your navel hug up and in. Feel energy run up through your legs, all the way to your spine and the crown of your head. Repeat in your mind, I am secure. I am secure. I'm just feeling your feet ground underneath you. I am secure. Gently flutter your eyes open, take your feet out about as wide as your mats. Heels in, toes out, and you're going to squat down into a malasana. Okay, so I'm going to sit on a block here. You could sit on one block, two blocks. You could have no blocks. It's totally up to you. Once you get into your position, you can let your arms rest to the inside of your legs. Maybe hands to heart. If you prefer, you can close your eyes, but just feel your connection points, your grounding and stability through your feet. And maybe if you're on a block, your tailbone, your root chakra as well, You can continue to repeat in the mind. I am secure. You might envision your breath running from your tailbone to the crown of your head on your inhale and from the crown of your head to your tailbone on your exhales. Eyes can always close. You can have a soft fixed gaze, maybe on the floor. Really feel your mat underneath your feet, the texture of it, the temperature. Where your weight and pressure is existing in your feet. You've got under one minute remaining. It. If you're seated on a block, you can take a moment to turn your toes a little bit more forward and Then eventually, we'll all plant our hands and lift our hips for dangling pose. So you're just in a forward fold here. Your feet are about hip distance apart, knees softly bent. As you bow your head down, you can let your hands just drape to the earth. Or you could reach for opposite elbows or forearms if you'd like. I always like to tuck the hands into the opposite elbow crease. You're not having to work to hold that. Again. Just feel your feet, feel where your weight is. Become really aware of your feet and your legs. These areas of our body that lead us to find stability, that help us ground, That help us hold our space to stand where we need to. You've got about one minute remaining. If there is a lot of intensity in this pose for you, you might gently deepen your breath. Last few breaths here. Let your palms come down to the earth. Gently lower your knees down. Untuck your toes for a moment. You might want to grab a blanket and tuck it underneath your legs. Your shins here. Okay, so we are going to come into our foot stretch. You can tuck your toes under and sit back on your heels. Now we are going to be here for some time. If this is already feeling intense, feel free to drop down onto your forearms. Maybe you stay up on your hands or maybe eventually you sit all the way up, but I suggest taking several moments down. When you do, or if you do come up, I always suggest tucking the little pinky toes under. And eventually, if you do want to make your way up, but this feels a little too much, you can always take your blocks or books, slide them underneath your knees and rest here. Okay, you're about 30 seconds in. Wherever you are, try to soften your jaw and try to stay aware of your feet. So when we feel intensity, sometimes our urge is to want to distract ourselves, right? We fidget. We want to get out of it, but instead allow yourself to arrive and really hold space for the discomfort, letting yourself stay stable and secure even amongst them. If you do come up to a seat, you might turn your palms face down for grounding. And try not to let yourself fidget. Find steadiness. You're in your last few moments of this hold. If you did want to come up, or if you need to shift your position for the last couple of breaths. If you have blocks or books under your knees, go ahead and scoot those off to the side. We'll all gently plant. Plant our palms, if they aren't already, and untuck our toes. You're gonna sit back on your Heels. And if this is not a sustainable seat for you, you could take a block or book, sit it in between your feet and sit here. We're looking for a counter stretch in the ankles, so this might be exactly where you stay. If you're feeling any pain or pulling in your knees, your hips, or your ankles, don't push it any further. Respect your body's limits and understand that sometimes we don't feel much until it feels really intense and we're not in tune with the subtle sensations. Maybe you're just not able to perceive them yet. So sometimes it kind of feels like all or nothing. But respect the nothing if that's where you need to be. Okay, if you're still not feeling much here, you might need to plant your hands back behind you. You could always even float your knees up, which is going to intensify the release in the ankles. Feel all your connection points to the earth. Let that be what your mind is focused on. Try not to move around unnecessarily. Remember, of course, if there's pain, we exit the pose and we tend to ourselves as we need to. But if it's just us moving around just because the mind wants a distraction, try not to let that drive you around. Choose consciously how to hold your energy here. If you are leaning back or your knees are lifted, let your knees lower and we'll slowly all come up to an upright spine. From here, you can plant your hands in front of you. Remove any block that you might have been seated on. Let's grab our blanket and we're gonna roll it up just in case you decide you want it for this next pose. But you're gonna roll it up so you have this long roll. Now we're going to come to lie on our bellies for sphinx pose. So our elbows are going to be underneath our shoulders, pelvis is resting down. Now you have a couple of options with the rolled up blanket. One would be to tuck it underneath your ankles. If you're wanting to keep your legs long here, but it's creating some uncomfortable pressure on your knees. Just a little roll to take some of that weight out. Another option is to bend your knees and let your feet come in towards each other. Okay. Now you can do this without any prop, or if you want it to intensify a little bit, you could take your rolled up blanket, scoot it up your mat a little bit more, and you're going to be aiming for it to hit on your thigh just before your knee. Okay, so I'm going to scoot Back, have my blanket there. And again, knees wide, feet together. Find your version of this pose and let yourself settle in. Let your hips soften, let your low back soften. Legs melt towards each other maybe or into the earth. If your legs are still straight and try to keep your neck long so your head remains upright, Maybe you close your eyes and repeat in the mind, I am secure. I am secure. Even if your surroundings don't feel secure, understand that you and your true self, this being that you are, is secure and steady, unchanging. You are not. These thoughts, this body, these emotions, the secure and steadiness, the unchanging nature of the true self, rests beneath all of these layers. 1 min remaining. It. If your knees are bent, go ahead and circle your ankles around. If you have your rolled up blankets and as you lower yourself down, you're just going to reach to the side, try to grab it and move it out of the way. If it's under your ankles, you can just kind of kick it off to the side. And we're coming into earth hugger pose, which is just like giving the floor a big hug. So you're going to take your arms wide out into a T, bring one cheek to the earth and let yourself rest here. Let your back come to neutral. And bring your opposite cheek to the earth. It. Plant your palms underneath your shoulders. Gently rise up to a tabletop on hands and knees. You could always have a blanket under your knees here if you need a little extra cushion and support. But once you come into your tabletop, you're gonna take some circles with your hips. Just circling the hips around any which way, large or small, quick or slow. Eventually you'll press your hips back towards your heels. For child's pose, forehead lowers down towards the earth. Arms are long out in front of you. If your forehead doesn't easily touch the ground, you could always bring a block under your forehead. If you feel like your face comes too close to the earth and it almost feels like it's smooshing it or compressing it, you might take a block up on medium height, bring your knees a little wider and let the block run through the center of your chest. Feel yourself curled in and supported by the earth. And just feel your hands on the earth, your mat. Notice the texture and temperature. It. Just feel where your fingertips are connecting towards your mat or the floor. You'll slowly start to drag your hands in towards your chest and press your way up. Eventually you would move any block you might have any blanket and you'll sit your hips to one Side and turn to face the wide edge of your mat. Now, you could sit on the edge of your blanket, but we're going to find a straddle so your legs are going to come out wide and however wide feels best to you, so it could always be narrower. Once you get that set up, you're going to gently walk your hands out in front of you and fold forward any amounts. If this feels too intense, another option is just to plant your feet and take a seated malasana and bowing forward, letting your belly and chest fall in between your legs. So either version is perfect. You're still getting your forward fold. Let your mind become aware of the backs of your legs. And feel the sensation it. You're already about halfway through your hold. If your eyes are open, just take in what your eyes see. Notice the shapes, the colors, the textures, fully seeing what's right in front of you. Take your next couple of breaths to slowly rise up to a completely upright spine with your head stacked over your hips. Eventually, you'll use your hands to grab behind one knee and then the other. You'll plant your feet in front of you and plant your hands back behind your back and just drop your knees side to side. I always say feet at least hip distance apart, maybe as wide as your mat. When you're ready, you lie back onto your back and your feet are planted and cross your right leg over your left and you'll let your legs fall over to the left side. You might have a blanket there to rest your legs on. And taking our twisted roots, arms stretch out. And let yourself soften into your twist. And if for any reason the cross of the legs doesn't feel okay, remember you can simply stack your knees over to the left side. Allow yourself a moment of reflection on what's allowing you to stay rooted right now. Where is your sense of security and support? Is it in taking things one step at a time? Is it someone around you who's reassuring is lending a helping hand? What is your stability and security right now?
