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Let it Go: 30 Min Full-Body Flow for a Mindful Morning — Transcript

by Lauren Eckstrom · 3,187 words · 534 segments · language en · Watch on YouTube

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0:00Welcome to this 30 minute mindful
0:02morning power yoga flow. We're going to
0:04move, we're going to flow, but we're
0:07going to keep it steady. If you're new,
0:09welcome. My name is Lauren Extramm,
0:12co-founder of Innerdimension Yoga. And
0:15let's get started right here seated in
0:18sucasana.
0:20[Music]
0:31So come into a comfortable cross-legged
0:33seat. And there are different ways we
0:35can do this in yoga. Traditional
0:37sucasana. Suka means ease might mean
0:41crossing the shins right at the center,
0:43giving you a really stable foundation.
0:46But if you prefer, you want more space,
0:47you can separate the knees, drop one
0:50shin in front of the other. Or you can
0:53always sit up on a block,
0:56place your palms down on your knees, sit
0:59up tall.
1:01And it was George Saunders who said that
1:04kindness is the only nondelusional
1:08response to everything.
1:12And as those words land, maybe you feel
1:14some softening in your body.
1:18And what if today kindness were the only
1:21response you had to yourself?
1:25And see if that can be the invitation
1:27for this practice.
1:30and blink the eyes open. Bring the tips
1:32of the fingers to the crown of the head
1:34and just start tapping.
1:36Tapping on either side of the crown of
1:38the head. And this is one of the ways
1:40that we can shift out of the analytical
1:44mind, the part of us that tends to
1:46overthink and overanalyze, overly
1:49cognitive.
1:52Keep breathing.
1:53And then bring the tips of the fingers
1:55right above the eyebrows and tap right
1:58along your forehead. and be so gentle
2:00with yourself. Just little soft tapping
2:03out of the head and into the body.
2:07Tips of the fingers to the cheekbones.
2:10So underneath the eyes, gently tapping
2:13across the cheeks.
2:16And then release one hand down and tap
2:18under your chin. Couple taps right there
2:22in that crease
2:24below your bottom lip.
2:29Bring the fingers right underneath the
2:31collar bones
2:32and that soft tissue that can get a
2:35little tender from our yoga practice and
2:37our venyas. Little taps into that tender
2:40tissue.
2:42And last thing here, tapping the sides
2:44of the waist
2:46right along the cage of the ribs. And
2:48maybe you could even breathe outward
2:50into your hands.
2:55and then release your hands onto your
2:57knees. Take a breath,
2:59grounding into your sitting bones,
3:01sitting up tall.
3:04Place your hands onto your shoulders.
3:06Lift your elbows up the height of your
3:08chest. On the inhale, twist to the left.
3:12And as you exhale, twist to the right.
3:21We'll speed it up.
3:28Little faster.
3:35Last few.
3:41Come through center. Release the hands
3:44onto the knees. On an inhale, lift your
3:47heart. Lift your chest. Little seated
3:48cat cow. Open the mouth. Exhale. and
3:52round as you rock back onto the sitting
3:54bones a few times on your own. Inhale
3:56through the nose to lift the heart. Find
3:58the back bend.
4:00Exhale out the mouth to suck the navl to
4:03the spine and counter pose.
4:22Last time.
4:26[Music]
4:30Inhale through the center
4:33and then exhale. Come into your first
4:35downward-facing dog. Plant the hands.
4:38Tuck the toes. Lift the hips up and
4:41back.
4:44And throughout the course of this
4:46practice, if you want to rely on those
4:49audible exhales out of the mouth, it is
4:52one of the ways that we shift into the
4:54parasympathetic nervous system. So just
4:56know that that audible out the mouth
4:58exhale is always available to you.
5:03Take an inhale. Lift the sitting bones
5:05up and back.
5:07Bend the knees. Gaze forward. As you
5:09exhale, step the feet up to the hands.
5:12And I'm going to keep the feet hip
5:14distance, but it's up to you what you
5:16prefer. Side by side or a little wide.
5:20Inhale, lengthen the spine, the back.
5:24Exhale, fold and get empty. And maybe
5:26you notice those pauses between the
5:29breaths.
5:30Rise to the sky. On an inhale, catch and
5:33interlace all of the fingers except the
5:36first finger of each hand overhead. Take
5:39an inhale to grow tall and hug the upper
5:41armbbones in. Then out the mouth. Exhale
5:45to the right as you shift the hips to
5:47the left.
5:49Through the nose. Inhale through center.
5:53Out the mouth. Exhale. Lean to the left
5:56and shift the hips to the right.
5:59Inhale through the nose. Reach up tall.
6:02Maybe gaze up. Then forward fold. Exhale
6:06as you dive down and empty out.
6:10Inhale flat back.
6:13Exhale. Plant the hands down. Step back
6:16to the top of a pushup. You could stay
6:18in plank or you could always lower the
6:20knees down behind the hips for support
6:23if that were best.
6:25On your next outreath, lower down slow.
6:30Cobra. On an inhale, shoulders roll.
6:35Exhale, heart, chest, and chin down to
6:37the mat. Tuck the toes. Lift the hips
6:42up and back. And we'll stay with those
6:45audible exhales in this flow. And it's
6:48one of the ways that we can help to keep
6:50the lungs healthy
6:53at the same time that we support our
6:55deeper states of
6:58regulation,
7:00relaxation, growth, and regeneration.
7:04Let's flow through it one more time
7:06together and then you'll get around on
7:08your own.
7:10Take an inhale. Press back. Exhale. Gaze
7:14forward. Bend the knees. Step the feet
7:17up. Top of the mat.
7:20Inhale. Lengthen spine and back.
7:24Fold. As you exhale, melt. Let the
7:26rounding back in.
7:29Rise on the inhale. Steeple mudra up and
7:32overhead.
7:34Out the mouth. Exhale as you lean to the
7:37right
7:39through the center. Inhale
7:42out the mouth. Exhale. Lean to the left.
7:46Rise through the middle. Inhale
7:49forward fold over. Strong legs. Exhale.
7:54Chest out. Inhale as you lead with your
7:56heart.
7:58Hands down. Exhale. Step back and lower
8:02slow. your choice for how you do that.
8:06Cobra or if you're ready, maybe press to
8:09upward-f facing dog on your inhale.
8:13From the pit of the navl, roll up and
8:15back over the toes. Downward-facing dog
8:18as you exhale.
8:21And this last round, you'll move through
8:24it on your own. And we'll meet back here
8:27in downward-facing dog
8:30in your own time. And when you're ready,
8:32inhale to press back.
8:35And we'll meet back in downward-facing
8:37dog at the end of this round so that you
8:39can listen within
8:42[Music]
9:04[Music]
9:14[Music]
9:26from downward-facing dog. You might
9:29pause there or knowing that child's pose
9:31is always available for you.
9:35And in this practice today, we're really
9:37working with what's called the pranamaya
9:39kosha or the energetic body through
9:41these different forms of breath work.
9:45In yoga, we access the pranamaya kosha
9:48through pranayyama through breath. So,
9:50we're going to keep playing in this way.
9:54On an inhale, press back. Exhale, bend
9:57the knees. As we get ready to move on,
9:59step forward folding at the top of the
10:01mat. Flat back. Inhale.
10:05Forward fold. Exhale.
10:08Bend the knees. Drop the hips. Sit back
10:10into chair. Take an inhale as the weight
10:13settles to the heels.
10:15And then the knees stay bent. As you
10:17exhale, flutter the lips. Chest down.
10:20Arms back.
10:23So, what we call horse's breath. Back to
10:26chair pose. Knees still bent deeply.
10:28Take an inhale. A little heat. A little
10:31fire. Forward fold. Exhale. Dive and
10:35release.
10:37Inhale. Flat back. Exhale. Hands down.
10:42Step back and descend.
10:45Inhale. Cobra or up dog.
10:49Exhale. Downward-facing dog. On an
10:52inhale, lift your right leg off the
10:54earth. Exhale, step your right foot
10:57forward. Spin your back foot flat. Rise
11:00up to warrior one. Take an inhale
11:03through the nose to rise. And then
11:05exhale out the mouth. Sweep back.
11:10Inhale back up to warrior one. Then
11:14tongue out, elbows in. Lion's breath.
11:20Inhale. We'll circle the arms to the
11:22sky. First warrior. Exhale, open up into
11:26warrior 2.
11:28On the inhale, straighten the right leg.
11:31Turn the right toes in to mirror the
11:32left. Lift both arms to the sky. Then
11:36exhale, kick the heels in, turn the toes
11:39out. And on the outreath, pull the hands
11:42to the heart. And breathe out the mouth
11:44once again.
11:47Then straighten the legs, kick the heels
11:49back. Inhale. Both arms lift to the sky.
11:53Warrior two to your front right leg. As
11:56you exhale, rebend and descend.
11:59Left hand comes forward. Hold the right
12:01wrist. On an inhale, a supported reverse
12:05warrior as you draw yourself back. Then
12:08exhale. Cartwheel the hands down. Step
12:11back and through the venasa. Lower or
12:14skip it and meet us in down dog. Inhale
12:17to your back bend.
12:20Exhale. Shift back. Downward-facing dog.
12:23Left leg lifts. Inhale.
12:26Left foot steps through. Back foot
12:28pivots flat. Rise up. Inhale. Warrior 1.
12:33Then chest down. Arms back. Exhale. Out
12:35the mouth.
12:38Rise back up. First warrior. Inhale.
12:41Tongue out. Elbows in. Exhale.
12:46Inhale. We'll circle the arms above.
12:49Open up as you exhale into warrior 2.
12:53Then left leg straight, toes in. Inhale,
12:56both arms rise. As you exhale, heels in,
12:59hands to the heart, out the mouth,
13:04legs straight, toes forward. Inhale,
13:06arms elevate.
13:08Exhale, warrior two to your front left
13:11leg. Right hand to the left wrist.
13:14Inhale as you draw yourself up and back.
13:18Then exhale, circle the hands down. Step
13:21back to plank and lower if it's right.
13:25Inhale to a back bend that serves you
13:27today mindfully.
13:30Exhale, press back downward-facing dog.
13:34And it was the poet John O'Donn who
13:37reminded us that the destiny of every
13:40experience is that it will disappear.
13:43So this is how it is right now and it
13:46will be different in a few moments, in a
13:49few hours, in a few years and you can
13:52trust that. So whatever's arising for
13:55you, know that it belongs and we're just
13:57going to move with it.
14:00Let's cycle through this a few times
14:02together and to get into that meditative
14:05state that linking breath and movement
14:08brings us into.
14:10Inhale. Press back. Exhale. Bend the
14:13knees. Gaze forward. Step the feet up
14:15top of the mat.
14:17Flat back. Inhale.
14:20Fold. Round. Exhale.
14:23Bend the knees. Inhale. Chair pose.
14:26Horses breath. Chest down.
14:31Chair pose. Inhale. Still sitting deep.
14:34Fold over your version of straight legs.
14:37Inhale. Take the rounding out.
14:40Exhale, step back and slowly lower down.
14:46Inhale, up dog. You flow.
14:49Exhale, down dog. Nowhere to get to,
14:52nowhere to go.
14:54Inhale, right leg up.
14:57Exhale, right foot through.
14:59Inhale, warrior one out the mouth. Sweep
15:03back.
15:05Rise up. Inhale. Lion's breath. tongue
15:08out.
15:11Inhale, arms rise. Exhale, warrior two
15:15spread wide. Inhale, right leg straight,
15:18toes ahead, heels in, hands to heart.
15:23Straighten the legs. Inhale, sweep up.
15:27Exhale, back to second warrior. Left
15:30hand to right wrist. Inhale, draw it up
15:32and back. Exhale. Circle the hands down
15:36through the venyasa or not.
15:39Inhale. Upward-facing.
15:43Exhale. Down dog. In that rhythm. Left
15:46leg lifts. Inhale.
15:48Exhale. Step the left foot through. Rise
15:52up. First warrior. Inhale to meet
15:54yourself out the mouth. Exhale. Sweep.
15:59Inhale to take a stand. Tongue out.
16:02Exhale.
16:05Inhale. Arms rise. Exhale. Second
16:09warrior. Inhale. Left leg straight. Arms
16:12elevate. Heels in. Hands to heart.
16:17Inhale. Straighten and rise above.
16:20Exhale to the top of the mat. Second
16:23warrior. You sit. Right hand to left
16:26wrist. Inhale to draw back. Exhale.
16:29Hands down. Step back. Elbows hug the
16:32waist.
16:33Inhale. Shoulders drop low and breath
16:36drops deep. Exhale. Press back.
16:39Downward-facing dog.
16:44Take a moment. Take a breath.
16:58One more time here. Inhale. Press back.
17:01Exhale. Little step forward. Top of the
17:04mat. Arda utanasana. Inhale.
17:08Utanasana. Exhale.
17:12Utkatasana. Inhale. Bend the knees. Drop
17:15the hips. Horse's breath. Sweep back.
17:20Chair pose. Inhale. Still sitting deep.
17:23Exhale. Dive and feel the space. You may
17:27inhale. Pull the heart out. Hands down.
17:31Exhale. Step back and lower down.
17:35Inhale. Up dog. You rise.
17:38Exhale. Down dog. Last time. Right and
17:40left side on your own.
18:15Heat. Heat.
19:03Pause in downward-facing dog.
19:13caring for yourself through that lens of
19:16kindness
19:18that it is the only non-d delusional
19:21response to everything. Everything.
19:24Everything
19:28on an inhale. Right leg lifts up.
19:32Exhale. Step the right foot through.
19:34Spin the back foot flat. And then stay
19:36down low. Little different for us. So
19:38the legs are going to stay as if in
19:40warrior one. Bring your right hand
19:42inside of your right foot and then just
19:45start to crawl your hands to the left
19:49and push your hips back.
19:52Couple breaths.
19:54You might nod the head a little yes, a
19:57little no.
20:00Press the hips back.
20:04And then crawl back through center. Rise
20:06up. Inhale. Warrior 1.
20:10Open up. Exhale. Warrior two.
20:15Straighten the front right leg.
20:18Heel toe the back foot in a couple of
20:20inches to stabilize.
20:22Slip the right hip back. Maybe right
20:25hand to your right shin or to a block
20:28outside of your heel for support. Lift
20:31the left arm toward the sky. Take an
20:34inhale.
20:37As you exhale, left arm up and over the
20:40crown of the head.
20:43Extended triangle pose.
20:54Circle the left arm to the sky. Maybe
20:56you gaze down. Rebend your front right
20:59knee. Reverse your warrior on an inhale.
21:04And then exhale. Circle the hands down.
21:06Spin onto your back left toes. Drop your
21:09left knee down behind your left hip. And
21:11then rock the hips back into
21:14araanumanasana halfslits. You might take
21:17blocks under the hands.
21:20Pull the heart forward and then bow just
21:23your own amount.
21:29And maybe the kindest thing we can do
21:33is to practice without an agenda.
21:43What if there were no goal
21:50that you practice
21:52just for the sake of practicing?
22:10and rebend your right knee. If you used
22:12your blocks, shift them off to the side.
22:14Tuck the left toes under, lift the left
22:16knee, and then just step back to
22:18downward-facing dog. Maybe bicycle the
22:20legs.
22:23Maybe sway the hips.
22:26Pivot the heels.
22:31How's your breath?
22:36Inhale. Lift your left leg up.
22:39Exhale. Step your left foot forward.
22:41Spin your back foot flat. And then same
22:44thing here. Keep your left hand inside
22:46of your left foot. And then start to
22:48walk the hands now to the right as if
22:51your hands could walk beyond the front
22:53right corner of your mat.
22:57Maybe you wiggle a little. Doesn't have
23:00to be stagnant.
23:03Nod the head. Care for yourself.
23:11Walk the hands back in. Rise up. Inhale.
23:15Warrior one. Just passing through.
23:18Open up as you exhale. Warrior 2.
23:23On an inhale, left leg straightens.
23:26Back foot heel toes in. So you shorten
23:29the distance between the legs. Reach the
23:31left arm forward. Maybe hand to shin or
23:34ankle or a block outside the the heel.
23:42Take an inhale. Lean back.
23:45Exhale. Top right arm up and over the
23:48head. Extended triangle pose.
23:51Few breaths.
24:05Inhale. Right arm up.
24:08Rebend the left knee as you exhale.
24:11Reverse it one time on an inhale.
24:14Circle the hands down. Spin to the back
24:16right toes. Drop the right knee down
24:19behind the right hip. And then rock the
24:21hips back. Arahanimanasana on the left
24:24side.
24:26Inhale.
24:28Fold. And bow. Exhale.
25:02and rebend the left knee.
25:05Tuck the back right toes. Lift the right
25:07knee. Step back to your last
25:10downward-facing dog.
25:12Inhale in down dog.
25:15Lower the knees down. Crawl the knees
25:17forward. Cross the ankles behind you.
25:20And send the legs out ahead.
25:23And then bend the right knee. Stack the
25:26right ankle above the left knee. And
25:29slide the left shin or the left calf
25:32underneath the right calf. So you come
25:34into what in yin yoga is called fire log
25:36pose.
25:37or double-seated pigeon. And if that
25:40does not work for you, then you come
25:42back to where we began the practice in
25:44sucasana. You cross the right shin in
25:47front of the left and you get the same
25:49direction of the head of the femur and
25:51the hip. So there's a place for you
25:54always in this practice.
25:57Take an inhale at the top. You could
25:59stay here or exhale, walk yourself
26:02forward and out. You could use a block.
26:05Rest the forearms on a block.
26:08And a few breaths.
26:34Walk the hands back in. If it was wise
26:36for you to fold forward, lean back and
26:39then slide the right thigh tightly on
26:41top of the left. So we go from external
26:43rotation to internal rotation. Hug the
26:46inner thighs together. And for this
26:48posture, some people do like to sit up
26:50on a block. That's better for the body.
26:52So your choice whether sitting bones are
26:54grounded or you're supported. Same
26:58option here. Take an inhale to sit tall
27:02and then decide from within yourself by
27:05really sensing into the messages of your
27:08body. Would it make sense to fold
27:10forward or is it good enough right where
27:12you are?
27:14Beyond the mind of comparison, making
27:17choices in your practice that are deeply
27:20authentic to what your physiology
27:24is telling you it needs.
27:44Roll all the way up. If you leaned
27:46forward, lean back. Release the legs.
27:50Right leg straightens. Left ankle now
27:53above right knee.
27:56left calf stacking underneath the right
27:58or just switch the cross of the legs.
28:01Take an inhale at the top.
28:05And this side might be different.
28:06Exhale. Maybe you fold, maybe you don't.
28:44Walk the hands in. Lean back. Left thigh
28:49squeezes on top of the right.
28:52Sit up tall. Support yourself if that's
28:55best.
28:57And maybe bow forward.
29:25On the inhale, roll all the way back up.
29:29Release the legs.
29:32Send the legs forward straight ahead.
29:34One time, inhale, lift up. Exhale, bow
29:38your way down.
29:41Forward fold.
29:56See if the eyes can stay closed as you
29:59roll all the way up and all the way
30:03back.
30:04Let the feet fall away from each other.
30:06Let the arms widen and spread and lay
30:09yourself down into a full
30:14and final rest.
30:58If you have the space today for a longer
31:01rest, please stay.
31:04Otherwise, bend the knees, roll to one
31:07side, cradle the head.
31:10and press your way up to a final
31:12cross-legged seat. Coming full circle
31:14back to where we begin.
31:17Hands come together at the space of the
31:19heart, bowing the chin as if to gaze
31:21back into your own heart.
31:26And it was Lao Zoo who wrote,
31:29"When her work is done, she forgets
31:33that is why it lasts forever."
31:36And this reminder that if we can put
31:38outcomes out of our mind, agendas and
31:41goals, the imprint of what we have done,
31:44the foundation of what we laid continues
31:47to inform.
31:50And so trust your practice today that
31:52what happens on your mat stays in your
31:54life.
31:56Take a deep inhale through your nose.
32:00Open your mouth. Exhale. Let it go.
32:07Namaste.
32:09Thank you so much for being here and
32:10sharing your practice.
32:13Please be sure to visit the link below
32:15where you can find me over at
32:16Innerdimension Yoga. And when you join,
32:19your first 10 days are free and you get
32:21access to all of my comprehensive
32:23programs and classes. If you haven't
32:26already, click subscribe. And I look
32:29forward to seeing you next time.

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