Breath-Led Vinyasa: Energize & Reset

25:59

25:59

Breath-Led Vinyasa: Energize & Reset

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

1

An open-level Vinyasa practice best suited for those with some yoga experience who wish to move with purpose and grace. As you breathe and move you’ll build strength and stability, while releasing tension and improving balance. The tempo will build, and each transition becomes a chance to grow—physically, mentally, and perhaps spiritually. Leave your mat feeling refreshed, centered, and beautifully aligned.

Meet your Teacher

New York, NY, USA

Meet your Teacher

New York, NY, USA

Transcript

Welcome, My name is Jade Alexis. This yoga practice is an opportunity for you to build strength, Create space, And improve your balance. Physically, Mentally, Emotionally, And perhaps above and beyond that. To begin, Lie down on your back. Find Sukta Baddha Tamasana. You are flat on your back. Allow the soles of your feet to touch. Let your knees fall out to the sides like a butterfly. Let your arms rest at your sides, Palms face up. Close your eyes. Take a deep breath in through your nose. Feel your belly expand. Exhale slowly out your nose. Feel your navel move towards your spine. Take a few breaths here. Allow yourself to block out any external noise and stimulation. Tune in to the internal stimulation of your own breath. Place one hand on your heart, One hand on your belly. Now feel your breath move into the palms of your hands. Start to find a sense of peace and calm. Move over your entire being. You have made it onto your mat. After your next exhale breath, Extend your arms long towards your legs. Gently press your knees together. Hug your knees in towards your chest. Move into your happy baby pose. Grabbing onto the outside edges of your feet. Allow the soles of your feet to face the ceiling. If the ceiling were to lower, You'd be standing on it. Your legs are bent at 90 degrees. Work your tailbone down towards the earth. If your bum is sticking up high in the air, Grab onto your ankles rather than your feet. Gently hug on your feet, Opening your hips. Pull your knees closer to the earth. Keep working your tailbone down. Close your eyes here. Roll a little bit side to side. Notice where there's any tension and tightness. Continue to breathe in and out through your nose. Anytime you exhale, It's an opportunity to let go. To release stale, Old energy, Toxins, And any tension. After your next exhale breath, Hug your knees in towards your chest. Rock and roll forward and back, Coming all the way up to a tabletop position. Come to all fours. Beautiful. Can you press your palms firmly into the earth? Check your alignment. Your shoulders are over your wrists. Your hips are over your knees. Point your toes. The tops of your feet are pressing into the earth. On your exhale, Arc your spine up towards the space above you. Tuck your chin in towards your chest. Very nice. As you inhale, Drop your belly. Your head lifts. Your eyes go up. Exhale, Arc your back into cat pose. Chin into chest. Inhale, Drop your belly. Your head lifts. Your eyes go up. Look up. Beautiful. On your exhale, Come back to a child's pose. Bring your knees nice and wide. Let your bum rest on your heels. Your chest moves towards the earth. Your forehead rests on the earth. Close your eyes. Connect with your breath. Connect with yourself. Set your intention for your practice. Formulate a short, Positive statement. For example, I am present. I am focused. I am connected to myself. I am at peace. Once you have set your intention, Inhale to all fours. Come into a tabletop position. Tuck your toes. Lift your knees. Come to a downward facing dog. Send your hips up and back to the space behind you. Keep working your heels towards the earth. Take a deep breath in through your nose. Exhale slowly out your mouth. Inhale, Your right leg lifts behind you. Down dog split. As you exhale, Place your right foot in between your hands. Get it there as best you can. Press your left palm down. Inhale, Your right hand up. Low lunge twist. Reach your right arm up, Up, Up. Look up towards your right hand as you inhale. Reach up. Exhale, Bring your right hand back down to the earth. Drop your back knee. Untuck your toes. Inhale, Reach your arms up and overhead. Anjaneyasana. Keep pulling your right hip back, Your left hip forward. Inhale, Lift your heart. Open your heart space as you arch your spine up and back. Can you get your arms any bit straighter? There you go. One more inhale. Reach up. Exhale, Bring your hands down. Frame your front foot. Tuck your back toes. Step back to a downward facing dog. Inhale, Your left leg lifts. Down dog split. As you exhale, Place your left foot in between your hands. Get it there as best you can. There you go. That's the way. Press your right palm down. Left hand up. Low lunge twist. Rotate from your tailbone up and out through the crown of your head. Twist in your spine. Inhale to reach up. Exhale, Bring your hand down. Frame your front foot. Drop your back knee. Untuck your toes. Inhale, Anjaneyasana. Reaching your arms up and overhead. Keep pulling your right hip forward, Your left hip back. Arch your spine up and back. Extending your arms up as high as you can reach them. As you exhale, Bring your hands down. Frame your front foot. Tuck your back toes. Lift your knee. Step back to a downward facing dog. Breathe in. Cheer down, Dog. Your lips are sealed. Ujjayi. Breathe in. Allow your breath to come and go through your nostrils. This breath will keep you warm. Keep your mind attached to your breath. It will keep you present. On your next exhale, Come high on your toes. Bend your knees. Look forward. Inhale, Jump or step to the front of your space. Get there as best you can. Exhale, Fold. Touch your toes. Soften your knees. Rise with purpose. Reach your arms up and overhead. Press your palms. Look to your thumbs. Very nice. Exhale, Arms to your side. Tadasana Mountain Pose. Stand nice and tall. Feel your shoulder blades kiss behind you. Open your heart space. As you inhale, Draw your left knee into your chest. Point your toes as you hug your knee into your chest. Standing up nice and tall. Balancing as best you can. Step your left leg back. Landing in your high lunge. Your chest is nice and square. Pull your right hip back, Your left hip forward. You have a soft bend in your back knee. Your biceps are framing your beautiful face. Your fingertips reach up as you inhale. Exhale, Bring your hands down. Frame your front foot. Step back to a plank pose. As you exhale, Chaturanga or knees, Chest, Chin. Inhale through up dog or cobra. Pull your heart through. Point your toes. Exhale, Down facing dog. Your hips go up and back. Very nice work. Inhale, Your left leg lifts behind you. Down dog split. Exhale, Place your left foot in between your hands. Inhale to your high lunge. Your chest is square. Your arms reach up. You have a soft bend in your back knee. Make sure your back heel's lifted. Inhale to reach up. Exhale, Bring your hands down. Frame your front foot. Step your back foot forward to the front of the mat. Forward fold. Inhale, Rise. Reach your arms up and overhead. Come to stand nice and tall. Exhale, Arms to your side. Tadasana, Mountain pose. Find your breath. On your inhale, Draw your right knee into your chest. Point your toes. Step back into a high lunge. Bend your left leg as you extend your right leg back. Have a soft bend in your right knee. Inhale, Reaching your arms up. Your chest is square. Keep pulling your right hip forward, Your left hip back. Can you bend your left leg any bit more? Beautiful work. Take a breath in. Exhale, Bring your hands down. Frame your front foot. Step back to a downward facing dog. Inhale, Roll out to plank pose. Exhale, Chaturanga or knees, Chest, Chin. Inhale, Through up dog or cobra. Pull your heart through. Open your heart. Exhale, Downward facing dog. Inhale, Your right leg lifts behind you. Down dog, Split. Exhale, Place your foot in between your hands. Inhale to a high lunge. Your chest is square. Your fingers reach up. Make sure you are breathing. You have a soft bend in your back knee. Take a big inhale. Reach up. Exhale, Bring your hands down. Frame your front foot. Step your back foot forward to the front of your mat. Exhale, Fold. Soften your knees. Take a nice big inhale. Rise to stand. Reach your arms up and overhead. Press your palms. Lift your thumbs. Exhale, Arms to your side. Come to standing tadasana, Mountain pose. Allow your palms to face forward. Your shoulder blades kiss behind you. Your heart space is open. Close your eyes for a moment. Your lips are sealed. You are breathing in and out through your nose. On your next inhale, Find chair pose, Utkatasana. Sit low like there's a seat behind you. Send your bum back. Tuck your tailbone, Draw your navel in and up towards your spine. Extend your arms up and overhead. Very nice. Take a breath in. Exhale, Fold forward. Touch your toes. Inhale, Look forward. Prepare. Plant your hands. Jump or step back through chaturanga or knees, Chest, Chin. Nice work. Inhale through up dog or cobra. Pull your heart through. Exhale, Downward facing dog. Use your breath. Inhale, Your right leg lifts. Down dog splits. There you go. Try to keep your waist square, Your chest square. Keep reaching your right heel back, Your toes point down. Are your arms straight? That's the way. On your exhale, Place your right foot in between your hands. Ground your back foot 45 degrees. Inhale, Your arms rise up, Warrior one. That's the way. Your chest is square. Pull your right hip back, Your left hip forward. Inhale to reach your arms up. Exhale, Warrior two. Your right arm moves forward, Your left arm moves back. Your right thigh is parallel towards the earth. This is a strong posture. Connect with your inner strength, Your inner warrior. Feel your shoulder blades move away from your spine. Hug them down and around your spine. Can you bend your right leg any bit more? Take a deep breath in. As you exhale, Bring your hands down, Framing your front foot. Your back heel lifts like runner's lunge. Lift your right leg up behind you. Down dog splits. There you go. As you exhale, Place your right foot back in between your hands. Inhale to a high lunge. Reach your arms up and overhead. Your chest is square. Pull your right hip back, Your left hip forward. Very nice work. Draw your left knee into your chest. Balance in. Steady here. Tree pose. Place the sole of your left foot to your inner right thigh. Keep your hands at your heart center as you balance in your tree. Maybe reach your arms up and overhead. Keep your eyes on something steady. Keep your breath steady. Both will help balance you in the pose. Keep moving your left knee back so it's in line with your standing right leg. Take one more deep breath in here. As you exhale, Bring your hands back to prayer. Release your left foot down to the earth. Exhale, Fold forward over your toes. Inhale, Chair pose. Sit low. Reach high. Sit back. Drop your bum. Tuck your tailbone through your navel in and up towards your spine. Can you sit any bit lower? Can you reach any bit higher? On your next exhale, Fold forward. Fold forward. Touch your toes. Inhale, Look forward. Prepare. As you exhale, Jump or step. Chaturanga or knees, Chest, Chin. Inhale, Through an up dog or cobra. Pull your heart through. Exhale, Downward facing dog. Beautiful work. Inhale, Your left leg lifts down. Dog split. Lift your leg up nice and high. Keep reaching your heel back. As you exhale, Place your left foot in between your hands. Inhale, Rise up, Warrior one. Your back foot's grounded 45 degrees. Your chest is square. Keep pulling your right hip forward, Your left hip back. Inhale, Reach your arms up. Can they get any straighter? Can you bend your left leg any bit more? Really nice work. Inhale to reach up. Exhale, Warrior two. Open it up. Shimmer your back foot back. Widen your stance. Get your left thigh parallel. Parallel to the earth. Your left fingertips reach forward. Your right fingers reach back. Notice how strong you are as you gaze over your front fingertips. Steady your gaze. Steady your breath. Steady yourself. Take a nice big inhale. Lift the crown of your head. As you exhale, Bring your hands down. Frame your front foot. Come into a runner's lunge. Your back heel lifts. Drop your right hip down. Inhale, Your left leg lifts behind you down. Dog split. Lift your left leg up right where you came from earlier. There you go. As you exhale, Place your foot back in between your hands. Inhale to a high lunge. Your back heel is lifted. A soft bend in your knee. Your arms reach up. Breathe in nice and stealthy. Draw your right knee into your chest. Balance and do that move as best you can. Find your tree pose. Place the sole of your right foot to your inner left thigh. Bring your palms to pray at your heart center. Steady your eyes on something still. Steady your mind on your breath. Both will help balance your pose. Reach your arms up and overhead if you can. Stand with your breath. Steady yourself with your breath. On your next exhale, Bring your palms to pray at your heart center. Lower your foot down to the earth as you come into a forward fold. Fingers towards your toes. Inhale, Look forward, Prepare. Plant your hands. Jump or step back. Chaturanga or knees, Chest, Chin. Inhale through up dog or cobra. Pull your heart through. Stay here. Pull your shoulders down and away from your ears. Point your toes. Engage your quadriceps. Let your heart shine. Really nice. Take a deep breath in. Exhale. One more breath in. Open your heart. Lengthen your spine. As you exhale, Come to your downward facing dog. Flip your feet over. There you go. Downward facing dog. Inhale, Your right leg lifts. Down dog split. As you exhale, Place your right foot outside your right hand. Drop your back knee. Untuck your left toes. Point your back foot. Lizard pose. Bring your forearms down to the earth. Or you can place a block under your forearms if you have one. Close your eyes. Breathe in here. Long inhale. Long, Slow exhale. See if you can use your exhale breath to soften the pose. After your next exhale breath, Bring both palms back to the earth. Tuck your back toes. Lift your knee. Press back to a downward facing dog. Find your down dog. Pedal out your feet. Inhale, Your left leg lifts behind you. Down dog split. Exhale, Place your left foot outside your left hand. Drop your back knee. Untuck your toes. Point your right toes. The top of your foot is down. Bring your forearms to the earth. Or a block. Close your eyes. Settle in here. Using your breath to soothe yourself. Using each exhale to soften and settle deeper into the pose. Allow your breath to work in you, Through you, And for you. After your next exhale breath, Bring both palms back to the earth. Straighten your arms. Tuck your back toes. Lift your knee. Press back to a downward facing dog. Pedal out your feet. Inhale, Roll out to a plank pose. Holding your plank pose, The top of a push-up. Tuck your tailbone. Your arms are straight. You are pushing the earth away. Using your next exhale breath to slowly lower all the way down to the earth with control. Lowering as best you can. Once you are flat on your tummy, Flip over onto your back. Bend your knees for a bridge pose. Placing the soles of your feet flat to the earth. Your arms are at your side. Palms face down. Move your feet close enough so your fingertips can touch your heels. Make sure your feet are hip width apart. Beautiful work. Lift up your lower, Middle, Upper spine coming into your bridge. Start to shimmer your shoulder blades underneath you. If you can, Try to reach for your ankles here. It might be a bit of a stretch. And if that's a bit too tricky for you at the moment, You can interlock your fingers beneath you. Pressing your fist into the earth. Or just keep your palms pressing into the earth. Lift your hips higher. Keep moving your chest towards your chin. Three rounds of breath here. After your next exhale breath, Slowly lower down your upper, Middle, Lower spine back to the earth. Once your spine is connected to the earth, Let your knees windshield wipe from side to side, Gently wringing out your spine. Hug your knees back in towards your chest. Finding a happy baby pose. Just like you did earlier on in the practice. Grabbing onto the outside edges of your feet, Or maybe grab onto your ankles. The soles of your feet are facing the ceiling. If the ceiling were to lower, You'd be standing on it. There you go. Your feet are bent at 90. Your knees are bent at 90. Open in your hips. Close your eyes. Notice how this feels. What feels different from the first happy baby pose you took? What has shifted? What has changed? How has this practice worked for you? Take a deep breath in through your nose. And a long, Slow exhale out your nose. If there are any closing postures you would like to do, Please do them now. You have a few breaths to play with. If you are staying in your happy baby pose, Roll and move a little bit side to side. Gently massage in the erector spinae, The muscles that support your spine. Exhale slowly out your mouth. Start to make your way into your shavasana, Your final resting pose. Extend your legs long. Your arms are at your side, Your palms face up. Make sure your feet are apart, About hip width. Your toes fall out naturally to the side. Keep your eyes closed. Bring your gaze to your third eye center. Let go of any control you had over your breath. Be a witness to your breath. It will naturally come and go. You can find your breath at the entrance of your nostrils. One minute here to experience purification of your mind. Let your mind connect with your breath. What feels different from the first happy baby pose you took? What has shifted? What has changed? How has this practice worked for you? Your shavasana, Your final resting pose. Beautiful work. Bring to mind your intention that you set for yourself. Mentally repeat it now. As you let that thought go, I welcome you and encourage you to stay in shavasana for as long as you can. Our time together has come to an end. It was an honor and a pleasure to guide you through this practice. The light in me honors the bright light that now shines a bit brighter inside of you. Namaste. Thank you for your time and your energy. This was a piece of jade. T-E-A-C-E. May peace be with you.