Gentle Vinyasa Flow - Intermediate

Why is it still going like that?

Why is it still going like that?

Okay, oopsie. Okay, so I'm still trying this setup. Um, we'll really know how it is when I do the actual vinyasa flows during the week, and we'll see if this is like the right, the right way to do it. I still want you guys to be able to see the side of my body because Because obviously you can see the asanas better that way. So, you know, anybody who wants to give me an opinion or tell me what they like or prefer more, that would be best. Okay, great. So hello, hello! Welcome to this morning's vinyasa flow. It is a gentle vinyasa flow, intermediate but still very gentle. Again, this week we're focusing quite a bit on like very light stuff, healing yoga, restorative yoga, yin yoga, gentle flow, in order for my body to heal and as well as for anyone who has been doing the yoga flows with me to also be able to heal. Um, I am a little late, apologies. It's just what it is. Um, I will do better, I'll do better. Um, especially once I know that there is individuals who are coming through and participating and rely on a set schedule. Um, all right, great. So let's begin. And get started. I'm just gonna get some water and we will begin.

Okay, wonderful. Hey, excuse me.

Come to a comfortable cross-legged seat. Root down through your sit bones. Let your shoulders slide down your back. And reach your crown tall. Just begin to arrive. If your lower back is rounding, slide a folded blanket or a yoga block under your seat. Take a deep inhale and a heavy exhale. And one more here. Inhale and exhale. Palms to sky stretch. Inhale the arms up overhead. Exhale, interlace your fingers. Then as you inhale, flip the palms to the sky. Float the arms down as you exhale. Seated Half Angel. Inhale, reach the arms up overhead by the ears. Exhale, let the elbows come wide to half angel wings. Let the heart reach tall as the elbows press back. Breathe in, stretch the arms to sky. Easy seat. Exhale. Easy seated twist. Twist. Bring your right hand behind you and your left hand to your right knee. Twist right. Exhale. Rotate your right rib cage back. Push down through your right hand to sit up tall. Inhale. Turn back to center and inhale, raise your arms overhead. Exhale, fold forward over your legs and drape your arms out in front.

Ah.

Push yourself back to a seat. Switching sides, easy seated twist. Left hand behind you, right hand to left knee. Twist your left rib cage back. Exhale. Push down through your left hand to sit up tall. Inhale.

Inhale.

Turn back to center and inhale, raise your arms overhead. Exhale, send your arms out long in front of you for another fold. Slowly drag the hands back to your knees. Find a seat. Find tabletop. Roll over your shins. And plant your hands. If you need to rest the wrists at any time, try coming down onto your forearms. Inhale, cow. Pull back with the hands to send the chest forward. Exhale, cat. Puff up the upper back. Inhale, cow. Shoulder blades pull together. Heart reaches through.

Exhale, cat.

Push through the hands to round the spine.

Inhale, cow.

Exhale, cat. One more. Inhale, cow. And exhale, cat. Return to tabletop. Tabletop, leg out wide. Inhale, extend your right leg out to the side. With the right leg straight, exhale, gently take the hips back as you stretch the arms forward. Tabletop. Leg out wide, thread the needle. Exhale, walk your hands back under your shoulders. Inhale, right arm to sky. Exhale, thread the right arm through and twist left. Take a breath in. As you exhale, move into the bind. Left hand to opposite hip crease. Hold the twist and breathe. Slowly unwind and find tabletop. Tabletop, leg out wide, left side. Inhale, extend your left leg out to the side. With the left leg straight, exhale, gently take the hips back as you crawl the hands forward.

1, 2, 3, 4, 5, 6, 7, 8, 9, 10.

Tabletop, leg out wide, thread the needle. Exhale, walk your hands back under your shoulders. Inhale, left arm up. Exhale, thread the left arm through, twist right. Breathe in here. Exhale to bind, right hand to opposite hip crease. Stay here. And breathe. Slowly unwind and find tabletop. Low lunge, knee down. Keep your left leg where it is and step your right foot forward. Use your right hand to help the leg forward if you need to. Then let your hands frame your front foot. Half Hanuman. Exhale, shift the hips back, straighten the front leg, flex the front foot. Inhale, lengthen the spine. Exhale, fold over the extended leg. Low lunge, knee down. Return the sole of the front foot to the mat. Inhale, rise up. Draw the hands to heart center and lengthen the spine. Exhale, revolved crescent twist to the right. Hook the left tricep on the outside edge of the right thigh. Take your gaze over your right shoulder. Inhale, unwind. Low lunge, knee down. Warrior 2, knee down. Sweep your left foot to the right like a kickstand until your left shin is perpendicular to your right foot and rise up. Extend your arms out to your sides. Exhale, look beyond your right fingertips. Peaceful Warrior, knee down. Bring your left hand to the mat, shoulder aligned over the wrist. Then inhale, reach your right hand up toward the sky, gaze up towards your hand. Extended Side Angle. Keep the length through the right side of the body and exhale, rise up and then take your right forearm to your right thigh. Inhale, sweep the left arm long by your ear.

The same as yesterday. Back to Peaceful Warrior. Left hand down, inhale, right hand up. Up.

Exhale to low lunge, knee down. Lower the hands to frame your front foot. Come back to tabletop. Separate your knees wide. And let your hips sink back and down to child's pose. Make your way back to tabletop. Low lunge, knee down. Step your left foot forward and frame your left foot with your hands. If you need to, use your left hand to help your left leg forward.

Oh, I want to be fine.

Half Hanuman. Exhale, shift the hips back, straighten the front leg, flex the front foot. Breath in, reach the breastbone forward. Then breathe out and fold over the front leg.

I'll miss you. I'll miss you every day. I'll miss you every day. I'll miss you. I'll miss you every day.

Shift forward, sole of the front foot to the mat.

Inhale.

Rise up and draw the hands to heart center. Exhale, Revolved Crescent. Twist toward the left, connecting right tricep with the outer edge of your left thigh. Gaze beyond your left shoulder.

I'm so sorry. You're drunk. You need it. Breathe out. I'll give.

Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Pyramid Pose. Step your right foot back a few feet and angle your right toes toward the right front corner of your mat. Draw a line between your front heel and your back heel. Maybe step your back foot more to the right if that feels better on your hips. Draw your left hip back, square the hips, then with legs straight, bring the hands down to frame the front foot. Inhale, lengthen the spine. Exhale, fold over the leg. Breath in here. Gaze forward. Exhale, right foot steps behind left. Then inhale, half lift, weight in the toes, spine long. Spill over your crisscross legs and breathe deeply. Uncross your legs, forward fold. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Dancer's Pose. Take hold of the left foot with your left hand. Reach the right arm up by your ear. To help with balance, keep the eyes focused on one point, or do this pose at the wall. You can stay here or start to kick the Left foot into your left hand. If you feel steady, slowly start to hinge forward. If you hinged forward, rise back up as you take a breath in. Exhale, release the foot down to Tadasana. Dancer, other side. Right hand holds the right foot, left arm overhead. Focus the eyes on a single point. Now kick the foot into the hand. With control, maybe hinge forward.

Rise back up.

Breath in. Exhale, release the foot to Tadasana. Chair pose. Bend your knees and inhale, reach your arms overhead. Exhale, hands to prayer at your heart. Exhale, revolve chair, twist right, tricep to outer thigh.

Breathe in the air, set your intention, dream it through.

Forward fold. Slowly unwind and let the hands drop to the ground. Drape the torso over the legs and relax the head and neck. Maybe sway your hips from side to side. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana, Chair Pose. Bend your knees and inhale, sweep your arms overhead. Exhale, hands to heart. Exhale, revolve chair. Twist left, tricep connecting to outer thigh. Forward fold. Release completely down. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Figure 4 chair pose. Cross the left foot over the right knee and take a deep breath in. Exhale, sink the hips back and down. Sink back deeper. Breath out. You can stay here, or you can start to fold forward over the front leg, tucking the shin bone into the armpits.

Tadasana.

Rise up and stand tall on both feet. Star Pose. Step your left foot back about 3 feet, then turn to your left, and as you spin the back heel to the mat, let all 10 toes face forward. Point to the left. Inhale, sweep the arms overhead to high prayer. Wide-legged fold toe grab. Exhale, fold forward and wrap your peace fingers around your big toes. Halfway lift.

Inhale.

Bend the elbows out wide. Bow forward. Breath out. Star Pose. Release the toes and inhale, rise up to stand tall, arms high. Exhale, Tadasana. Step to the front of your mat. Urdhva Hastasana. Inhale as you reach your arms tall, softening your shoulders down your back. Exhale, fold all the way down. With the feet hip-width apart, interlace your hands behind your head. Inhale, lift halfway up. Exhale, fold. Release the hands to the mat. Inhale, slowly roll up vertebrae by vertebrae. Exhale, find Tadasana. Figure 4 Chair Pose. Right foot crosses over the left knee. Inhale here. Exhale, sink back and down. Sink lower, exhale. Maybe staying here, maybe folding the armpits down to the shin. Tadasana. Uncross your leg and step the foot down. Arms resting down by your sides. Star Pose. Step your right foot back, turn to your right, and point both feet to the right. Inhale, raise the arms up to High Prayer. Wide-Legged Fold Toe Grab. Exhale all the way down and wrap your peace fingers around your big toes. Inhale halfway up.

Exhale, bow.

Star Pose. Release the toes and stand tall. Big breath in as hands join overhead. Tadasana. On your next inhale, step to the front of your mat, arms by your sides. Return to tabletop, bend the knees, and lower down to the mat.

Pigeon Upright.

Walk your hands a few inches forward and then bring your right knee towards your right wrist and lay your shin down in front. Keep the left knee on the mat and slide the left leg back. Check to make sure your left leg is straight behind you and the kneecap points down to the mat. Try to square the hips here. If your right hip is hovering off the ground, Maybe slide a blanket under your right hip for extra support. If the hips square easily, you can deepen the pose we're heading to by crawling the right foot toward the left wrist. Don't worry about how far it gets, just try to find a place that feels comfortable for your right knee. Inhale deeply and exhale, fold forward over the front thigh. Stay folded over and walk your hands to. To the left. Feel the stretch in the outer hip and breathe here.

I will go. You ask me. I will stay with you.

If I—

Come back to center. Pigeon fold quad stretch. Stay in the fold and take hold of your left leg with your left hand. Then melt the chest down toward the front shin even more.

The sounds, the quiet talking, the creature moans, the keys moving, unfold me though I'm alive. They just let—

Let go of the leg and rise up. Find tabletop once again. Pigeon upright, left side. Walk the hands forward a bit and then move your left knee to your left wrist and lay the shin down. Slide the right leg back a Few inches, kneecap points down. Again, take a moment to square the hips. Use a folded blanket under the left hip if it's hovering off the mat. If the hips are already squared, to deepen the hip stretch, move the left foot gently forward toward the right wrist. Inhale here. Exhale, fold and release completely. Stay in the fold and walk your hands to the right. Stay here and feel the outer hips stretch.

Oh, you ask me to—

Come back to center. Pigeon fold quad stretch. Reach your right arm back to take hold of the right leg, then soften down over the front leg.

If I go, I'm going crazy. Let my dance take you.

Release the leg and slowly rise up. Slowly return to tabletop.

Ah.

Have a seat on your mat and find staff bent knees. Janu Sirsasana. Lay your left leg out long and place your right foot inside your left inner thigh. Janu Twist. Bring your right hand behind you, your left hand to your knee, and twist to the right.

If you know you're dreaming. If your worlds are crossing now, they start to fall. Look up to the stars in the darkness glowing. While you're out there.

Gently release and turn back to center. Revolved Janu Sirsasana. Inhale as you reach your arms overhead, point your belly button towards your right knee. Then exhale, let your left arm fall on the inside edge of your left calf and stretch your right arm over Overhead, reaching for the left toes. Come back up, release the right hand down, and turn towards your left leg. Stargazer. Plant the right hand behind you. Then inhale as you lift your hips up, swoop your left arm along your ear, and open your chest to the sky. Breath out. Maybe let the head hang. Slowly lower your hips down and plant both feet on the ground. Janu Sirsasana. Second side. Lay your right leg out long and pull your left foot to your right inner thigh. Jhana Twist. Place your left hand behind you, bring your right hand to your knee, and twist left. Release and turn back to center. Revolved Janu Sirsasana. Inhale, reach your arms overhead and turn your belly button to point at your left knee. Then let your right arm fall on the inside edge of your right leg as your left arm stretches overhead, reaching up and over for the right foot.

Like, what am I doing? Like, this doesn't feel right.

Yeah, my directions today seem to be— Bring your left hand back down.

And sit up nice and tall. Set the left hand behind you for Stargazer Pose. Then inhale, press up onto the left knee as the right arm swoops along your ear. Turn your torso up towards the sky and press your hips forward. Breath out, let the chest puff up as the head inches back toward the floor. Slowly lower your hips down and plant both feet on the ground. Reverse tabletop. Walk your hands behind you and inhale as you lift your hips off the ground. Lower the hips back down. Exhale. Supine. Slowly lower your back to the mat. Roll all the way onto your belly and find goalpost arms. Align your elbows with your shoulders and make 90-degree angles with your elbows. Bring your right ear to the mat and roll onto the right shoulder. Let your left hip lift off the mat and let the left foot land behind you. Return to goalpost arms. Left ear to the mat. Roll onto the left shoulder. Let the right hip lift. Land the right foot behind you.

Come sit.

Slowly return to goalpost arms. Flip over and come onto your back again, feet to the mat. Extend both legs up to the sky for shoulder stand. Push through your hands and peel up your hips, your low back, your mid-back, and And your upper back as you lift your feet high. Then walk your shoulder blades back towards each other, propping yourself up on your triceps. Push through the toes, drive the energy up, and soften your chest. Breathe here and feel the reverse pull of gravity on the legs and feet.

Come even lower. So I can feel motion. It's weird. I'm in the darkness. I feel lost and I feel weightless.

Cold and sound.

I'm so still.

I feel like the ground is Slowly lower your feet behind your head. If your hamstrings are tight, just soften your knees here. Maybe walk your elbows in and press your hands into your low back.

Oopsie. Just remove my spell book.

Slowly lower your back onto the mat. Point your knees at the sky and plant your feet down. Draw both knees into your chest. Take one last big breath in. Exhale, shavasana.

Mm.

Lay the legs long. Let the arms come down by the hips. Turn the palms up and settle in. Start to become aware of your breath once more and gently wiggle your fingers and your toes. Thank you for sharing your practice with us. Namaste.

Namaste.

Thanks for showing up today for the gentle vinyasa flow. I hope you guys enjoyed doing the flow. Let me know if you enjoyed this. Setup, or if you prefer a more side angle. I'm still trying to figure out which is best. Um, yeah, cool. So just to mention, I am currently wearing Astoria leggings. You can get a 15% discount on these leggings in the About Me section by going to my store, so I do recommend that you take a look. As well as I have a wish list. If you guys want to gift me anything in order for me to grow and thrive, that would be phenomenal. I have a list of a few things. I will add to my bucket other things as well. If you want to order personal training workout videos with me, you can actually go to the About Me section, the store below as well. You can order video workouts. I would tailor these workouts to your personal goals, needs, and health concerns. I also provide customized meal plans, so you can definitely order that as well from my store on my website. And if you would like tarot reading or astrology reading, you can also order That service from my store. All right, thank you so much, and I'll talk to you guys soon. Good morning, Understander. I am leaving. I hope you are well. It looks like you missed my yoga again. I hope you're working out.