Yoga & Yoga Nidra

41:29

Yoga & Yoga Nidra

by Caroline Wirthle

Type

guided

Activity

Meditation

Suitable for

Everyone

Embark on a restorative journey connecting movement with deep rest. In this beginner-friendly Yoga & Yoga Nidra session, we explore Trikonasana - the captivating Triangle Pose - to strengthen your legs, lengthen your sides, and enhance overall flexibility and grounding alignment. After moving through the physical practice, transition smoothly into a guided Yoga Nidra journey during Savasana. This profound relaxation technique allows your nervous system to reset, fully absorbing the benefits of your Trikonasana flow while bringing your mind and body into effortless stillness.

Yoga Nidra Lying Posture Awareness Yoga Relaxation Beginner Flexibility Grounding Visualization Intention Setting Visualization Technique

Meet your Teacher

Caroline Wirthle

Bischofsmais, Germany

Meet your Teacher

Caroline Wirthle

Bischofsmais, Germany

Transcript

Welcome for day number 10 of 30 days of yoga and yoga nidra. So today we're going to discover trikonasana triangle pose. We will again need a block so we can ease into the pose. You'll be coming from warrior pose. So you'll have that wide stance, You'll have that angled back foot and from here we'll position the block on the outside of our thigh, So at the back of your thigh. Now we'll begin with stretching the legs, Keeping a tiny bend in both knees so you don't hurt your knees and then you'll imagine pulling forward being pulled by an imaginary rope or reaching towards you. Some goal. And then you'll just. . . Lower that hand. Well. . . In the direction of your block. You can bend the knee as much as you need to get the grip of your block. And now we'll open that chest, Open that upper arm towards the sky or ceiling. So that is triangle pose. So you don't need to have your front knee straight. Because that would maybe hurt your knee or your hamstrings. So you can keep it bent and be wherever you are right now in this triangle pose. Let's bend the knee and softly come back out. Let's get started. So here we go, Put your blocks at the top of your mat and come into Tadasana, Feet hip width apart. You can again use your block as we learned yesterday, Between your thighs to push the block forward, Engaging your glutes. Creating that sacrum, That hip girdle strength that we need, Pressing the outer heels into the ground, The outer arch. The big toe mount. So stable foundation and then lift. And lengthen on the inhale the arms overhead. And exhale, Release. Inhale, Lengthen. Now keep your block where it is, Bending the knees forward. Exhaling, Folding into forward fold, Still shooting your kneecaps forward and still pressing that block. Now towards your chest. Then inhale, Lengthen into tabletop. Now we're licking one block here and exhale, Lower down. Now bend the knees, Inhale. Get rid of that block, Press the hands onto the ground, Stepping back. Into plank pose. Pulling the needle in. And exhale, Strength. Then inhale, Lower the knees down. Exhale, Chaturanga. Inhale, Chest up. Exhale, Lower back down, Elbows tight. Inhale, Press up on your knees. And exhale pressing into downward facing dog. So first down dog make sure you're pressing all 10 fingers into the ground palms are flat now press back and shift your Um. . . Two sitting bones. And back, Lengthen the upper body as much as you can. And then lifting onto your toe mounds. And exhaling, Pressing. The heels down, Inhale, Bend the knees, Look forward and exhale, Walk forward. Into forward fold. Get the block back in where it needs to be. Then inhale, Bend the knees, Kneecaps shoot forward. Exhale, Rolling up, Block, Moves forward. Tighten your pelvic girdle and then inhale, Arms overhead. And exhale, Release. Inhale, Arms overhead, Create space. A very nice and stable feeling in the lumbar spine. Exhale, Rolling down into forward fold. Still engaging your thighs to push the block forward, Inhale into tabletop. Same engagement in the thighs and exhale, Release. Inhale, Bend the knees. Get rid of the block. Hands flat on the ground, Stepping back into plank. Liberty for the legs, Enjoy moving freely, Then inhale knees on the ground, Press forward slightly, Then tight elbows, Exhale chest down, Inhale, Lifting your version of a cobra. Exhale, Release. Inhale onto the knees, All fours. And exhale, Pressing back into down dog. Inhale, Lift onto the forearms and exhale, Release. Then close your feet, Inhale lifting the right leg up, Bend the knee round the back, Navel comes in, Foot comes forward. As much as you can and does the rest. Now try with Warrior 1. Anchor the back foot 45 degrees. And I'll see if you can lift here. Big inhale. Strength in your legs. So the legs create a strong foundation. Now inhale, Stretch the front leg. Exhale, Release. Remember to push the outer heel into the ground. Inhale it. Exhale, Lower. Inhale, Lift. Release the shoulders, Don't tighten. Just do that. Nice and easily, Just explore. And exhale, Stay here. Taking two deep breaths through the nose in. And out through the nose. Then exhale, Twist the back foot. Back into lunge, Hands flat on the ground, Stepping back into plank. Inhale, Knees come down, Pressing forward. I guess I hate. Nice. Inhale, Lift the chest. Exhale lower, Inhale press up. Exhale, Press back. Downward facing dog. Inhale, Lift onto toe mounts. Mobility of your first toe joint, So important. And exhale, Heels down. Move your feet together, Inhale, Lift the left leg. Exhale, Bend knee. Curl. And then bring that foot wherever you can. Do the rest with the hands. Anchor the back foot. If you want to try in Wario 1. And do the next inhale. Push the feet into the ground, Lifting the upper body. Exhale, Nice. Inhale, Lengthen the front knee. Exhale, Lower into warrior one. Make sure that you're back. Your right outer heel. Pushes into the ground. Especially when you. . . Exhale and lower. Two more times, Inhale. Exhale, Control. Focus. On your leg position. Exhale, Stay. Release these arms. They simply live. Two big inhale through the nose. Exhale through the nose. Again, Inhale through the nose. Exhale through the nose. Then lift that back foot, Heel towards the sky, Hands lower back down, Stepping back into plank. Then inhale, Knees down. Exhale, Lower. Inhale up into cobra, Elbows stay tight, Exhale release. Inhale all fours and exhale press back to down dog. Inhale lifting onto toe mounts, Exhale release. Nice, Walk the feet together, Right leg coming up. Big inhale, Exhale. Step it forward. Coming into Warrior 2. So. Anchor your back foot 45 degrees, A little more open for warrior two now, Then windmill the arms up, Come first of all into standing, Straighten both legs. Inhale lift. Arms onto the horizon. Exhale, Bend the front knee towards your toes. Inhale, Lengthen. Exhale. Nice. Inhale, Lengthen. And exhale release. And I've just realized the block is miles away. As we're tabbing. Into triangle pose. So a little bit of an improv. Inhale, Exhale, Bend the front knee. And while you're down here, Try grabbing your block. Ooh, That is warrior variation. Warrior grabbing the block variation and get the block behind your leg just close to your knee and ankle And here we are, Still in Warrior 2. Breathing through the nose, Staying strong. Then inhale, Lengthen the front leg. Then reach forward as much as you can. Keep your front knee. Slightly bent. Maybe reach a little further and then lower the hand down onto your block. Then let that left hand go and then open, Rotate, Open towards the sky. So we're here. Our pelvis, Our hips look to the side, Our chest looks to the side. Our shoulders. Our arms are wide open. The right hand presses strong into the block. And that is triangle pose. Two deep inhale through the nose. And exhale through the nose. Inhale through the nose. And exhale through the nose and. . . We're already at home here. Damn. Windmill the arm down, Bend the front knee, Rotate the back foot back onto the toe mount. Come back onto the floor. Get the block out of the way. Then stepping back into plank. Inhale, Knees down, Elbows tight, Pressing down into Chaturanga. Inhale, Cobra. Exhale release inhale onto all fours exhale downward facing dog closing the feet inhale lifting the left leg up Oh, I forgot the mounting. Sorry! Inhale, Two feet on the floor. On to the toe mounds. And exhale, Lower down. We don't want to miss that. Then step into the centre, Lifting the left leg up. Step forward. Into lunge position. Now anchor the back foot for warrior two. So your foot position for Warrior 2 may be a little more open than for Warrior 1. Then windmill the arms up. And first of all, Stand all the way up. Arms parallel, Look forward. Take a big inhale, Expand. Exhale, Bend the knee towards your toes. Inhale, Lift. And exhale, Bend the left knee towards your toes. Inhale, Lengthen. Exhale, Bend. One more dynamic. Inhale it. Exhale, Knee towards the toes. And then stay here, Two deep breaths through the nose. And exhale through the nose. Inhale through the nose. And exhale through the nose. Then Grab the blog, ARIA2 Variation. Didn't you know? It's real. So then lengthen the front leg. And imagine being pulled. By an imaginary partner forward keep bending bend the front knee just a little so you can go further and here we are hand on the block then loosen that upper arm and rotate that arm all the way up to the sky. Now it might feel totally different than on the other side. And You might need to put your hand in a weird position on the block. But what don't we do for Trikonasana? So look up to the sky and ceiling. Slowly breathing in through the nose. Breathing out through the nose. Now, While you're here, Remember the leg rotation with our block. So while you're here in Trikonasana, Imagine rolling your thighs outwards as if pressing a block forward. So engaging that hip girdle. Tightening that hip girdle at the back. Nice. Then slowly come back forward, Bend that front knee, Turn the back foot back up, Hands on the floor, Block out of the way. Nice. Both hands flat into plank pose. Little bit of adjusting, Then bend the knees, All fours, Exhale, Elbows tight, Chaturanga. Inhale your Cobra. And exhale, Release. Inhale, Lift onto all fours. Exhale, Press. Finale, Our last wave. Inhale, Waving up onto the toe mounds. Exhale, Pressing back into the heels. Walk your feet together. Inhale, Right leg lifts up. Exhale, Bend knee, Stepping forward into lunge. Now we're coming into warrior two. Anchor the back foot, Windmill the arms up, We're getting smarter, Getting the block right where we need it for triangle pose. Inhale, Exhale, Knee forward. Towards your toes. Stay here. Two deep breaths. Focus. Resilience. Strength. Then inhale, Keep the knee slightly bent. Reach forward. Grab something you'd really like, Hand moves down, And then open that left arm up to the sky or ceiling. How does that feel? Lengthen the spine. Two deep breaths here. Blah. Enjoy triangle pose. And then softly bend the front knee, Rotate the back foot, Get the left hand next to your right foot and rotate that right hand up to the sky or ceiling. Twisted lunge. Two deep breaths here. We're exhaling, Rotating deeper. Inhaling strength and length. Exhaling rotating deeper. Inhaling length. Exhale, Rotate, Arms come back down to the floor, Step back into plank, Last Plank pose. Knees come down, Elbows tight, Chaturanga. Inhale, Lift, Cobra. Exhale, Release. Inhale onto your knees. Exhale, Press, Downward facing dog. Lift onto the toe mounts. Exhale into the heels, Step the feet together. Pain in the left? Thumbs up! Exhale, Knee towards the chest. Step forward into lunge. Hang the back foot. 45 degree warrior two pose. Windmill the arms. Oh, We're getting so smart. Anticipating triangle pose, Then windmill the arms up, Stretch the front legs. Exhale come into your warrior two, Arms float on top of an imaginary Ocean. Inhale through the nose, Exhale deeper. Inhale through the nose. Exhale deeper, Then stretch the front leg. Bend the knee just a little. Reaching forward. Preparing for triangle pose, Arm comes down towards the block and then open and rotate that right hand up. To the sky or ceiling. Get your block where you need it. So that it supports. Your version. Of a triangle and guess what here is triangle fist on block variation so whatever you need to be comfortable in triangle pose deep in through the nose Exhale. Nice. And then windmill the arm back down, Bend that front knee, Rotate the back foot up, Right hand comes down on the floor or block, Whatever you need. And then exhale, Rotate left hand to the sky. Inhale lengthen, Exhale rotate, Inhale lengthen, Exhale, Rotate. Nice. Inhale, Lengthen. Exhale, Rotate and then slowly release. Simply step back. Okay, That last plank, But you can already put your knees on the ground. We're lowering all the way down to the floor, Elbows tight. Exhale, Chaturanga. Then lengthen those legs. And bring your forehead onto the back of your hand. Exhale, Lifting both legs. Inhale, Release. Exhale, Lifting both legs. Inhale, Release. Now keep your legs up. Deep inhale through the nose. Exhale through the nose. One more time, Inhale through the nose. And exhale through the nose. Inhale, Release the legs. Then lengthen the arms forward, Climb onto your fingertips. And. Before you know it. The hands reach forward. Stay here, Just static. Inhale through the nose. Strength in the upper back. And this is getting. . . Much more difficult to keep breathing through the nose, But try. Just one more deep breath in. And out. And in release the hands press underneath your shoulders, Pressing up. And back into child's pose. Nice, Just release the hips onto the heels, Arms move forward and if you liked it, Use your blocks for that child pose variation with the hands lifted on the blocks. Keep breathing. Deep into the belly. Releasing the tension in the upper back. And the lower back. Okay. Then slowly crawl the hands back underneath the shoulders, Pressing up. Then swing your feet forward. No boat pose today. So. . . Get one block in between your thighs for bridge. Rolling back onto the floor. Heels close to your hips. Inhale, Lifting. Stay here and press the block. Up towards the sky. And crawl onto the backs of your shoulders. And enjoy. Uh, Little inversion. Little back bend. And great. Thigh and pelvic girdle activation through that block variation. Nice, Then slowly release. Releasing the block. And lifting through. The feet. Into half. Shoulder stand. If you feel comfortable with it. You can lift. The hips into the hands. Standing on your elbows. Or. . . You can use the block. Lift your hips. On to a blog if that is comfortable. For you. So whatever feels good for you, Simply don't forget. If you're here with me now, That there might be a block. Underneath your hips. So slow your breathing down. Again. Your body learns. Some new poses, Some new ways of Arranging. All the fibers. Of your body. Let's slow down, Release. Slowly come back down. And rolling back and two, Bags, Maybe hugging the knees in. And then stretching. Both legs out into Savasana. Let's integrate. All of this excitement and strength and wobbliness Security and insecurity. In a deep. Shavasana using Yoga Nidra. Begin by finding your most comfortable position. As you lie on your back. Place your arms by your side. Palms facing up. And extend your head in a neutral position. And close your eyes. Feel the safety and comfort. Of this resting pose. Your body being carried. By the floor. Take a deep breath. Cleansing breath. And then slowly exhale. As you settle fully. Into the practice. Now repeat your intention for your practice. You are Sankalpa, A positive affirmation. Or a personal goal that you would like to manifest in your life. It could be something as simple as finding inner peace. Letting go of stress. Or the cultivation. Self-love. Just as you are doing now. Now take a moment to state your intention. In your mind. You Imagine. That you are standing. In front of a peaceful. Beautiful lake. The water is calm. And still. And the sky above. Is clear. And blue. Take a moment to look around. And appreciate the beauty. Of this place. Imagine that you are walking now. Along the edge. Of the lake. With each step you take. You feel more and more. More relaxed and peaceful. As you watch. You notice a small boat. Tie it up at the top. You climb into the boat. And begin to row out into the middle of the lake. The water. Is still calm. And peaceful. And you feel completely at ease. You feel completely. Safe. As you continue to roll. You notice that the sky begins to darken. And a storm begins to brew. Despite the storm. You remain calm. And at ease. You know that you are safe. In your boat. And that the storm. Will pass. As you continue to row in the safety of your boat. You feel becoming more and more relaxed. Finally, The storm passes. And the sky clears. You row back to the dock. Feeling completely at peace. And relaxed. You climb out of the boat. And again, You stand on the edge. Of the lake. Feeling grateful. For this peaceful moment. And become aware of your body. Imagine your two feet standing in the sand. Of the knee and leg. And imagine lying down in that sand. Your hands connecting. With the ground. And bring your awareness to your right hand. The right hand lying in the warm sand. Visualize a ball of warm healing light. Forming in the palm. Of your head. Feel the warmth and energy radiating. From this ball of light. As it begins to spread throughout your whole body. From your fingertips. All the way. Up to your shoulder. Bring your awareness to your left hand. Your left hand lying in the warm, Soft sand. Still lying on the sandy beach. On the edge of the lake. Visualize another ball of warmth. Healing light. Forming the palm of your left hand. Feel the energy and warmth. Radiating from this ball of light. As it spreads. Through your body. From your fingertips. To your shoulder. And move your attention to your right foot. You're right here bathing. In the soft sand. Visualize a ball of warm healing light forming. In the sole of your foot. Feel the warmth and energy. Spreading throughout your body. From your right foot. All the way up to your hip. And bring your awareness. Your left foot. Visualize another ball of warmth. Healing light. Forming the sole of your foot. Feel the energy and warmth. Radiating from this ball of light. As it spreads. Throughout your body. All the way up. To your hip. And take a deep breath in down into your belly. Imagine. Another ball of warm healing light. Forming in your belly. Between the pubic bone and your navel. Feel the energy and warmth. Radiating from this ball of light. In your belly. As it spreads throughout your body. All the way to the crown of your head. Simply rest. And this healing energy. That is flowing through your whole body. Feel your body becoming lighter. And more relaxed with each breath. As you bask in this healing energy. Bring your intention back. To the forefront of your mind. Visualize your intention. Coming to life. Being nurtured by the peace. And healing. You've experienced. Imagine how this intention will manifest. Positively. In your life. Take a few more deep breaths. And when you're ready, Gently open your eyes and return to the present moment. Carry the peace. Relaxation. And the power of your intention with you. As you continue your day. Hold it there. Bye. Move your body, Open your eyes, Back up. Stretch your hands. And legs. Oh, Move your body. Sideways and then turn onto one side. Press yourself up into seated. You can use a pillow or block, Whatever is there for you to come into cross-legged seat. Take a deep breath, Realize where you are. So great you've joined. And. . . We're day number 10. So you can already. . . Congratulate yourself. As you've come further than most people will ever. Come in this program. And I'm very confident you will pull through with joy and ease. All the way to the ends. Then inhale, Draw the arms overhead, Join the hands in prayer. Connect the two thumbs with your forehead. Your chin and your heart center. Namaste. Thank you so much for joining and have a wonderful day. Bye.