75 Minute Energizing Power Vinyasa Class

00:30

00:30

75 Minute Energizing Power Vinyasa Class

by Amelia Andaleon

Rated

5

Type

guided

Activity

Meditation

Suitable for

Experienced

Plays

64

Energizing 75 minute power vinyasa class intended for experienced yoga students. Breathe, balance, strengthen, stretch, rejuvenate, and relax. Optional props: blocks, strap, blanket, bolster, eye mask. This practice is offered with no background music with the invitation to focus on the sound of your ujjayi breath. The class ends in a silent savasana, 3 soft bells, and a few self-inquiry questions during a final minute in reflection. Modify as you need. Enjoy this challenging practice! xo, Amelia (Connect with me here on Insight Timer at my group, Spiritually Fit Yoga.)

Meet your Teacher

Amelia Andaleon

San Francisco, CA, USA

Meet your Teacher

Amelia Andaleon

San Francisco, CA, USA

Transcript

Today we begin in integration to integrate the body mind and the breath in this power vinyasa practice practice ahimsa Self-care to modify as you need take breaks as you need honor your body today And as we move into our first pose Take the time to set your intention your sankalpa and let's start in child's pose Reach your arms towards the front of your mat Start your ujjayi breath inhale through the nostrils and exhale through the nostrils So as you take a few moments to arrive physically mentally Emotionally spiritually Set your intention for today's practice with your next inhale expand into the lungs into the ribcages and Sigh out release anything you want to let go of today Breathe into your intention With your next exhale let go of any attachments to outcomes or results. Let it go one more breath in here and child's pose Keep the mouth closed exhale downward facing dog and Pedal out this first downward facing dog bend the right knee and left knee Maybe shake out the head Come into stillness ground your hands and your feet down into your mat Feel your spine lengthen Reaching your tailbone up towards the ceiling two more breaths Open your eyes Set your gaze on one point to focus your drishti Breathe in breathe out Step both feet to the front of your mat Rag doll feet hip with a part hand grab the opposite elbow And let your upper torso hang long and loose over your thighs and let your thighs be awake I pressing your feet down into the mat Hug the muscles of your thighs into your bones and feel yourself unhinge at the waist a little bit more Let that upper torso lengthen Maybe shake out the neck two more breaths Step your feet together Inhale reach your arms up extend in mountain pose Exhale forward fold empty the breath Inhale lengthen your spine halfway lift high plank exhale low plank Inhale upward facing dog chest lifted heart forward downward facing dog hips high five ujjayi breaths breathe in breathe out Step or jump to the front of your mat halfway lift when you land inhale forward fold exhale Inhale reach the arms up extend in mountain pose Forward fold empty your breath halfway lift inhale Flow through your vinyasa chaturanga dandasana upward facing dog fill up the lungs Downward facing dog empty the breath hold for five breaths breathe in breathe out Step or jump forward halfway lift inhale forward fold exhale Inhale extend in mountain pose Forward fold empty the breath halfway lift fill up Chaturanga dandasana flow through your vinyasa with strength Intention Keep your eyes open stay aware Ujjayi breath and downward facing dog Yoga is more than a workout These moments of silence give you the opportunity to connect within To notice what you feel notice what you sense Notice where in the body can you awaken? Maybe the muscles of the thighs Contract those muscles hug them into your bones Or maybe ground the mounds of your hands down into the mat two more breaths one more breath Step or jump to the front halfway lift inhale Forward fold exhale one more Sun a inhale reach the arms up extend in mountain pose Forward fold empty the breath halfway lift fill up the lungs Chaturanga dandasana high to low plank lift the thighs off the ground and upward facing dog downward facing dog hold So as the body is warming up as you're awakening the body-mind connection Notice if you can smooth out smooth out the movement of the breath the transitions from pose to pose and Maybe smooth out any resistance today in the body and the mind breathe in breathe out Step or jump to the front halfway lift inhale lengthen the spine Forward fold empty the breath stay here bend the knees inhale chair pose. We're going to move into Sun Salutation B But stay here first in Utkatasana Chair pose as if you're literally sitting on the seat of a chair Shift your weight back into your heels pull the pit of your belly button up and back towards your spine and Look forward see one spot imagine one spot one single point of focus One more breath here in chair pose Forward fold empty the breath inhale lengthen your spine halfway lift flow through your vinyasa Chaturanga dandasana upward facing dog downward facing dog right leg high inhale Step into warrior one right foot forward both feet are flat on the ground hold Right knee is bent Left knee is straight ish without locking out the back of that knee So as you hold this warrior one ground your feet down into the mat and reach your arms your fingers up towards the ceiling one more inhale exhale hands to the ground Chaturanga dandasana and flow Downward facing dog left leg high inhale step into your warrior one Place your feet with intention Vinyasa is not just a flow. It's to be intentional in how you place the body parts And where you set your intention where you put your energy Left foot is at the front of your mat Right foot is flat the pinky side of your right foot roots down into the mat Same on this side the front knee is bent The back knee is straight ish Notice if you can pull your lower ribs in towards the midline Reach your arms higher towards the ceiling with your next exhale Chaturanga dandasana Move with the breath Stay with the ooh Jai breath Awakening this prana this life force within you Hold and downward facing dog three more breaths. So as I lead you through the Sun Salutation be One pose one breath be mindful as you place your feet as you reach your hands up and Will you keep your gaze your drishti on one spot keep the mind focused the body moving with intention? Big breath in big breath out Step or jump to the front of your mat halfway lift inhale Forward fold exhale One breath chair pose Utkatasana sit low Forward fold empty the breath inhale halfway lift Chaturanga dandasana flow through your vinyasa From your downward facing dog right leg high Step into your warrior one Press your feet down inhale reach the arms up Exhale Chaturanga dandasana Breathe in breathe out from your downward facing dog left leg high step into your warrior one Reach the arms high Exhale Chaturanga dandasana big breath in big breath out Hold for more ooh Jai breaths Getting into the body through this practice shifting out of the head big breath in big breath out Step or jump forward halfway lift inhale forward fold exhale inhale Utkatasana Empty the breath forward fold Lengthen your spine halfway lift Vinyasa stay with the breath expanding and emptying warrior one right foot forward Vinyasa high to low plank fill up empty out left foot forward warrior one Chaturanga dandasana breathe in breathe out Hold downward facing dog as you stay connected to the breath connected to the movement of the body Notice the possibility of getting into the zone getting to the zone of this body-mind connection this connection to yourself Take two more Sun salutation beads on your own your pace guide yourself be the leader of your own life of your own practice and Flow as you continue to lead yourself through the Sun salutation be Feel the connection to the earth with the feet touching the ground Feel the inspiration and the expansion as you reach your hands up to the ceiling and maybe beyond up towards the sky Feeling the expansion into the lungs Into the ribcages and as you empty out the breath squeezing at the lower belly emptying letting go Once you've completed your second Sun salutation be Flowing through your chair pose warrior one on the right side and the left side Meet in downward facing dog for five breaths downward facing dog or child's pose Honor your body today Honor your practice from downward facing dog Take a big breath in Stay here in downward facing dog big breath out Reach your right leg high Bend your right knee open up your hip and Flip your dog. Let your right foot go all the way over both feet are flat on the ground now So as you press your feet down into the ground Press your bottom hand down into the mat hold for three engage the thighs two and one flip it back over right leg high inhale exhale low plank Upward facing dog breathe in Downward facing dog breathe out empty the breath right leg high Step in a crescent warrior right foot forward reach the arms up Steady the gaze forward hold this crescent warrior four more breaths your back knee is straight Your front knee is bent Both thighs are active and engaged Prayer hands to your heart With your exhale twist to your right Revolved crescent lunge back of the left tricep might be gently pressing on the outside of the right thigh or Maybe you're opening the arms with a left hand down and the right arm up towards the ceiling breathe into vitality Breathe into this twist two more breaths one more breath With your inhale crescent warrior arms up towards the ceiling With your exhale hands to the ground Chaturanga dasana upward facing dog downward facing dog Hold here big breath in big breath out left leg high Bend your left knee open up your hip and flip your dog. Let that left foot come all the way over Both feet press down into the ground bottom hand down into the mat hold three two and One left leg back high one leg a dog Step it forward crescent warrior left foot forward high on the ball of the right foot Reach the arms up towards the ceiling steady the gaze forward this time left knee is bent and right knee is straight balance and breathe Stay here pull the pit of your belly button up and back towards your spine Hands to your heart prayer hands with your exhale Twist your left revolved crescent lunge This time the right tricep might be gently pressing against the outside of the left upper thigh Or maybe the right hand is reaching towards the ground and the left arm up towards the ceiling focus your drishti Single point of focus three more breaths With your inhale crescent warrior arms back up towards the center reach high With your exhale chaturanga dandasana high to low plank breathe in upward-facing dog Breathe out downward-facing dog big breath in big breath out two more here breathing in vitality Releasing what no longer serves you one more breath in together Empty out completely step or jump forward inhale into chair pose breathe hold Reach the arms up Holding in chair pose like you're sitting in the seat of a chair Lift the front of your pelvis up towards your belly button Relax the shoulders down from your ears Steady your gaze forward two more breaths Feel the tapas the inner fire Hands to your heart prayer twist to your right Stay here five breaths exactly as you are or take any variation. Maybe the arms are open Maybe you're taking a side crow balance steady breath steady body inhale chair pose utkatasana Forward fold padangustasana Separate the feet hip-width apart Peace fingers grab the big toes lengthen the spine with an inhale exhale melt your chest towards your thighs Maybe dissolve tension in the neck Maybe shake out the neck relax the shoulders. Maybe relax the jaw one more breath Empty it out feet together chair pose Pull the pit of your belly button up and back towards your spine Hands to your heart prayer twist to your left take your variation hold five ujjayi breaths release chair pose forward fold Palms to toes forward fold separate your feet hip-width apart get your palms all the way underneath your feet Lengthen your spine with an inhale exhale Melt your thighs chest to your thighs breathe two more breaths Fill up with the breath Empty it out Crow pose arm balance steady your gaze forward if you're skipping the arm balance feel free to take a wide squat Whatever pose you're choosing focus the gaze on one spot fire up your ujjayi breath Crows pull your heels up towards your bum Hold one more breath Crow shoot backchadaranganandasana Upward facing dog Downward facing dog everyone meet in downward facing dog big breath in Big breath out. Let it go Step or jump to the front of your mat halfway lift inhale forward fold exhale Inhale reach the arms up eagle pose right elbow under right knee crosses over steady the gaze forward five breaths Equanimity release Eagle left side left elbow under left knee crosses over Release samasthiti and samasthiti palms are facing forward Standing in your mountain pose tadasana connect into equanimity to cultivate an inner calm Despite any chaos any noise around you tree pose Right foot press against the inside of the left leg Variations might be resting the toes down on the ground with the arch of the right foot against the inner ankle of the left leg and Any variations of the arms maybe palms at prayer hands or reaching the arms up towards the sky? Five ujjayi breaths release samasthiti tree pose on the other side Establish your foundation with your standing foot pressed down into the ground Any variation with your arms steady gaze forward? Five ujjayi breaths samasthiti Feel her feet ground down into the earth big breath in big breath out Inhale reach the arms up extend in mountain pose vinyasa forward fold Halfway lift chadarangana nasana upward facing dog downward facing dog right leg high step into warrior to straighten the front knee triangle pose trikonasana Press the four mounds of each foot down into your mat the big toe mound the pinky toe mound the mounds underneath each heel of The front foot and the back foot look towards your right foot and softly launch forward into half moon pose Left leg is lifted Stacking your top hip on top of the bottom hip balancing on your right foot breathe and balance left arm up towards the ceiling softly land in triangle pose left foot back Hold Face the left side of your mat Prasarita side facing wide-legged forward fold heels are out toes are in Facing the left side of her mat. You can walk your fingers through the legs Letting the upper torso Reach through that window in between the legs If you have an inversion practice, Feel free to get upside down in a headstand five ujjayi breaths If you're in a headstand softly land the toes down to the ground Hands underneath your face inhale lengthen your spine halfway lift rise to stand pivot your right foot towards the front of your mat and Come into a pyramid pose Bow down over that right leg. Maybe you step your back foot up. So the feet are about three feet apart lengthen the spine breathe Ground your feet down into the mat Ujjayi breath Pyramid pose also called Parsvottanasana lengthens the spine Engage your thighs as you press your feet down into the mat one more breath Twisting triangle left hand down right arm up hold and breathe So here in twisting triangle Parivrtta Trikonasana Breathing into the spine With your exhale one more twist to the right and with your exhale hands to the ground Chaturanga Dandasana upward facing dog downward facing dog left leg high inhale Step into warrior two Establish your foundation of the feet Trikonasana triangle pose look to your front foot and Softly launch forward half moon pose Ardha Chandrasana this time left hand is down right arm up Stacking again the top hip on top of the bottom hip breathe and balance Mindful transition back into trikonasana triangle pose Steady the feet steady the mind Prasarita side facing wide-legged forward fold facing the right side of your mat heels out toes in and Take any variation here Maybe you want to deepen your forward fold By cupping the fingers underneath the heels Maybe you want to take another inversion or you miss the inversion the first time and you want to take it now Or maybe you want to take a twist over each leg Five more breaths if you're in an inversion set the toes softly down on the ground Halfway lift Parsvottanasana towards the front of your mat pyramid pose Step that back foot up feet about three feet apart melt your chest over your front thigh Ground your feet down into the mat Keep the four mounds of each foot pressing down into the mat twisting triangle Parvrita trikonasana right hand down left arm up Breathe Twist Steady the gaze steady the breath breathe in exhale for one more twist with your next exhale Release into a high plank hold and then slowly lower all the way down to your belly Set your right cheek down onto the mat Straighten the arms hands next to the hips legs are straight Take another breath of rest Emptying it out palms down Salabhasana locust pose igniting the breath Lifting the chest off the ground lifting the arms and the hands off the ground Breathing into this backbend Opening up to the shoulders Opening up through the heart two more breaths Slowly set the left cheek down take a rest As you're coming up into these back bends be mindful of your lower back By lengthening at the sacrum and one way to do that is by pulling the pit of your belly button up and back towards your spine So let's come up into another salabhasana palms facing down Lift up or interlacing the fingers behind the back and taking a bind So as you pull that belly button up and back towards the spine feel the sacrum Right at the lower back lengthen you want to remove any pinching breathe Hold Lift up one more final breath and softly land the chest down With our next inhale bow pose bend your knees Hands to the ankles rise up Again, Keep that length at the sacrum keep that length at the lower back and bring these back bends into the upper spine So at the neck, That's the cervical spine right below the cervical spine is a thoracic spine This is where we're looking to opening up the front of the heart Softening behind the heart space two more breaths breathing deep one more breath Slowly release let it go one more bow pose breathe in Hold breathe out four more breaths Stay in hold with ease Let go of the resistance Bring more attention to expanding the breath slowly release Windshield wiper the knees side to side and then work your way on to your back You can take a vinyasa or you can just flip over on your back Set your feet down knees are bent preparing for bridge pose Bridge pose and wheel pose. So you choose today your final back bends for today's practice We're going to do three more back bends. You are going to do three more back bends three more heart openers your Variation if you have wheel if the body is warmed up enough for wheel set the hands next to the ears feet down rise up Otherwise press the feet down interlace the fingers underneath the back come up into bridge breathe two more breaths Igniting the breath expanding into the front the sides the back of the lungs With our next exhale slowly mindfully set the hips down Ignite your intention bring it to mind and then rise up rise up in this heart opener breathe Expand Lift yourself up. Hold two and one Slowly set those hips down in this final back bend this final heart opener Maybe bring to mind what really really matters to you or the energy you want to bring into your practice the energy you want to bring into your life and Rise up rise up bridge pose wheel pose Choosing that the most powerful thing you can do is to choose for yourself to connect to your authenticity To what matters to you? Breathe Ujjayi breath inhale through the nostrils fill it up and exhale slowly set those hips down Soup to baddha konasana soles of your feet together Knees out wide in this reclining butterfly hand on belly hand on heart Acknowledge yourself for showing up for this practice today for connecting to your body your mind and Maybe your higher purpose something bigger than yourself Happy baby reach your feet up towards the sky pull down on the feet with your hands And start releasing any tightness in the lower back Flattening that lower back down into the ground and as you flatten the lower back down into the ground start to feel The core engaged near the lower belly So keep the abs engaged Pull the pit of your belly button back towards your spine and Then create your knees at 90 degrees fingertips behind the neck elbows out wide and take alternate bicycle kicks Elbow lifts up to the opposite knee as the other leg kicks forward like you're in a bike Bicycle like pressing your feet into bike pedals Alternating one leg straight one knee bent one leg straight one knee bent Lifting the elbow up to the knee Instead of the knee coming down to the elbow doing your best to keep the knees the thighs at a 90 degree angle So connecting to stability Bringing energy to your power center at your core Lifting the chest up lifting the elbows up Lifting your energy up Let's do ten nine eight seven six five Three two one more hug your knees into your chest Breathe into your power Release let something go Rock and roll up into boat pose any variation of boat pose navasana knees bent knees straight you can even keep your feet on the ground and you can still bring that engagement to your core and Choose any position of your arms hold here ten ujjayi breaths So in a power yoga class a power vinyasa class There could be a temptation to get into this like this beast mode. It's like I've got it I've got it. And now I'm going to invite you to soften to stay in the power and Balance it by bringing in the sukha maybe the softness of the attitude Even though you feel the power of the core Even though you might feel your legs shaking Bring a softness to the corner of your eyes keep holding stay here in avasana hold three two and One rock and roll rock and roll Let the toes reach all the way over your head rock and roll the full length of your mat Until you stand all the way up into a tadasana mountain pose Take a vinyasa meet and downward-facing dog half pigeon right knee forward right leg forward Get yourself set up. Whatever you need Whatever props you might need to support yourself in this half pigeon and then bow down surrender. Let it go knowing surrender Doesn't mean losing. It doesn't mean Losing yourself surrender can mean for today Giving up what doesn't serve you It's like I am ready To give up putting energy into the things that are draining me I'm ready to let go of the things that are not aligned with my highest self surrendering this pose Might be I'm ready to let go of holding on to what is keeping me tight in my hips and my body Give yourself permission to let go As we're nearing the class the end of the class softening Slow down the breath slowly transition to downward-facing dog and when you're ready half pigeon left knee forward left leg forward and Then surrender bow down and let go Notice where else in the body? Can you let go of tension maybe in the jaw the forehead? Let go of the clenching let go of the gripping slowly transition downward-facing dog and drop into child's pose Take a breath in Take a breath out and then take a seat And come into a single seated forward fold. Janu Sirsasana. Bend your right knee left leg is forward and Bow down in this stretch. You might feel it in the hamstrings the more you flex that front ankle You'll feel it in the calf Maybe even feel it through the arch of the foot as you hold this three more breaths Lengthen your spine and heart forward whoo, Jai breath and release switch sides Bend your left knee right leg forward Bow down hinge at the hips Breathe in this pose to release what you feel on the right leg the back anywhere in the body hold and breathe release Take a straddle face the left side of your mat or right side. It doesn't matter and take your legs out wide and You're actually going to take a lateral stretch so leaning your left shoulder over towards the left leg reach your right arm up and over to the side as if the right bicep could touch your right cheek and Breathing into this lateral stretch as you're leaning over towards the left side The torso is twisting So that the left ribs are maybe twisting up towards the ceiling breathe Your right fingers. They may reach your left toes. They may or may not it doesn't matter And bring attention to your feet Can you open up those yogi toes and press the back of your calves down into the ground keep the legs active? Try to stay rooted underneath both sits bones and I'll slowly twist your torso over the left leg and come into another forward fold over the left leg and Slowly just slither your torso towards the center. So now you're in a forward fold straight through the middle of the legs Melt your chest down here two more breaths this is more like a counter pose here through the center as a transition and Slowly roll your spine up Let the spine settle in the center and then when you're ready Slowly start this lateral stretch on the other side right shoulder is starting to lean towards the right leg Twisting that right ribcage up towards the ceiling and then the left arm is reaching up and over Maybe that left bicep is brushing your left cheek Maybe as you hold this The left fingertips are reaching towards the right toes and again a reminder to do your best to ground both sits bones down into the mat and Activate the toes the feet pressing the backs of the legs down into the mat hold and breathe and Then slowly rotate your torso to come into a forward fold over your right leg Just a gentle twist to the right take a few more breaths Melt your chest down over your thigh feel the release in the back of the leg and Then slide your belly down towards the center and take one more wide-legged forward fold Holding the straddle stretch for five more ujjayi breaths slowly roll your spine up and then gently bend the knees and swing the legs towards the front of your mat and Work your way onto your back and slowly hug your knees into your chest Gently rock yourself side to side and then hold here. Just holding on to the shins feel the breath in the back body Feel the thighs pressing up against the chest Allowing the hips to come back into center after that nice open straddle forward fold Take a big breath in and a big breath out. Let it go And now as we move into rejuvenation a couple of options for you Into an inversion or not, You're always welcome to skip these inversions and if you're not sure what to do one accessible Option, Especially if you have a wall near you is to bring your legs up against the wall This is called Viparita Karani. So it's a very relaxing restorative posture Just scoot your bum up against the wall bring your legs up against the wall and your legs can be straight Resting your heels on the wall You can also play with bending the knees with your feet Flat on the wall and maybe even taking your legs out to a straddle if that feels good. There's several variations and As you hold this posture Allow yourself to relax This is just one option if you have an existing inversion practice like a shoulder stand that you can get into safely or a headstand or a handstand So this is a little bit of self-led inversions and if you're skipping inversions today Feel free to slowly start Hugging the knees into the chest and maybe start shifting into our next postures, Which is our final postures Which will eventually get to a twist in a Shavasana But for those of you that are going to be here in an inversion, I'll be watching the time for you After the one-minute mark those of you that are in shoulder stand if you would like to shift Into plow or into deaf man's pose for the final minute. I'll let you know Those of you that would like to shift from shoulder stand Into your next variation if that's there for you plow pose or deaf man's pose One more minute in this inversion slowly release out of your inversion if you were in a headstand or a handstand, Maybe you want to take a child's pose and Everyone meet on your back with hugging your knees back into your chest right arm out knees to the left Relax the backs of the shoulders down into the ground. The head is heavy five slow ujjayi breaths Slowly inhale the knees back to center and now left arm is out left palm is up exhale. Let the knees Gently fall to the right side five ujjayi breaths Inhale your knees back to center Give yourself one more big hug of love compassion gratitude and Notice if there's anything else the body would like before you set yourself up for Shavasana If you want to set up a bolster underneath your knees or put an eye mask or a washcloth over your eyes Maybe even a towel or a blanket underneath the head or a blanket on top of you. Take your time set yourself up and now that you're settled on your mat, Take a big breath in and decompress empty out sigh The movement is done now we move into stillness Feel the weight of the head Relax into your mat The entire back body the bones get heavy All the way to the heels sinking down into the ground Feel the backs of your arms sink deeper into your mat and Soften anywhere you need to soften maybe across the collarbones the skin the face Surrender into this deep rest Shavasana Gently wiggle your fingers and your toes Welcome back to the space Softly awaken the body and the mind Feel free to stay in this space longer relaxing on your back Or when you're ready reach your arms up above your head. Take a full body breath in And open your mouth cleansing sigh out of gratitude let it go Hug your knees into your chest Roll over onto your side and hold on here in this fetal position What is it in this moment that you could give yourself a hug a hug of love? Compassion gratitude Breathe in what you need Sigh out anything remaining that doesn't serve you Press yourself up to a seat And in a one-minute meditation of reflection May you acknowledge yourself for showing up today? And that we are our best highest selves when we nourish our body mind and soul Breathe in deep integrating all the benefits of your practice today Knowing what does it take for you to fill up your bucket? And as you leave today, How will you be of service? What is your Dharma, What is your higher purpose today? Palms together Anjali mudra thumbs touching into your heart space If you would like join me in one home Start with an inhale Thumbs touch into your third eye The light in me honors and sees the light in you Much. Thanks love and compassion. I bow down to you. Thank you for being here namaste