Awaken Your Vitality | Simple 30 Min Vinyasa

Hello Hello,

Hello,

Welcome Welcome,

This is your yoga life.

And my name is Vivian Wolfe I'm a yoga therapist and I help to serve the People in our world who are moving through perimenopause and menopause with the framework of yoga yoga philosophy yogic tools to help meet the challenges and And manage the transformations that we experience in this season of our life So if that happens to be you then you are in the right place today We're gonna do a vinyasa style class 30 minutes 30 minute practice and we're focusing on building our energy Expressing our vitality tapping into that inner wellspring That helps us to feel energized and focused and ready to meet The day meet our challenges that kind of thing.

So for this class,

You might enjoy having some props I always like to have a couple of blocks a blanket and a strap for my vinyasa class You may not use all of these but it's good to have them right there.

That way you don't have to stop your practice Go and find them dig them out of your car or whatever and then come back.

So grab them now and I will meet you on the yoga mat We are gonna begin in child's pose So if you like put a blanket underneath your knees or underneath your shins You can take your knees close or your knees wide whatever feels better sink the hips over the heels Bring your forehead down onto the mat or onto a block Stretch your hands towards the front of the mat and bring the palms down Take a few long breaths Fill the inner space of your ribcage feel that expansion behind the heart As you exhale encourage the body to soften Taking just another breath or two right here allowing yourself to settle into sensation Just observing places of temperature tension or pressure Tingling or vibration And then when you're ready rise on up to your table pose Bring your knees underneath your hips and bring your wrists underneath your shoulders With your next inhale take that heart forward gaze forward Let the belly droop the tailbone turns up and as you exhale reverse It's in the spine high pull the belly button to the spine the head drops Inhale heart forward gaze forward Exhale spine high cat and cow chakravakasana.

Let's do two more rounds inhale Exhale Inhale And Exhale very good Inhale take the heart forward gaze forward curl your toes under exhale lift your hips up to your downward facing dog Press into your fingers spread the fingers wide Lift the hips up into the sky and walk out your dog if that feels good bend one knees and the opposite heel down and switch Fast or slow whatever the body is craving right now.

Maybe you rock your hips a little side to side Waking up the sides of the body just a little bit here Good with your next inhale bring the shoulders over the wrists grow along through the body high plank pose as You exhale bring your knees down bring your heart down Everything comes down onto the mat and then pull your fingers back So that they're in line with the chest the elbows point towards the back of the mat Press your feet down press your pelvis down Shrink wrap your core and with your next inhale lift the heart lift the gaze a little baby Cobra No weight in the hands exhale lower back down Inhale lift the heart again baby Cobra or maybe a little half Cobra Maybe a little weight in the hands exhale come all the way back down Third time inhale lift the heart press into the hands baby Cobra or full Cobra or anywhere in between Exhale come all the way back down Curl your toes under inhale press up to table or plank and exhale lift your hips to your downward facing dog Good good here and downward dog.

Take a nice long deep breath in Full breath out Big inhale Big exhale Inhale lift the heels bend the knees look forward exhale Take a little walk to the front of the mat forward fold feet are about hip-width apart.

Bend your knees generously reverse gravity on your spine Maybe you shake your head.

No,

If that feels good.

Maybe you shake your head.

Yes And then bring your gaze between your big toes slowly rise on up The eyes rise last as they make their way up into our mountain pose Tadasana Once you arrive here,

Maybe the arms feel nice at the sides palms facing forward or maybe you bring your palms together over your heart Take a breath or two here and just notice Notice the soles of your feet your legs notice your core your shoulders Notice your jaw the crown of your head Feeling all of these parts together And feel your breath filling all of the spaces within Expanding and relaxing Ah Beautiful beautiful and with your next inhale,

Let's inhale reach the hands high up into the sky Exhale soften the knees and fold over.

Let the head hang Inhale rise halfway long spine reach the crown of the head away from the tail Exhale soften as you fold plant your hands.

Inhale the high plank.

So walk your feet back exhale Lower the heart down or chaturanga Inhale lift your heart to baby Cobra or full Cobra or up dog and exhale find your way to downward-facing dog Move through table or plank or whatever else feels nice today We'll meet in our downward dog and take a deep breath in together Full breath out Big inhale Big exhale Good inhale lift the heels bend the knees look forward Exhale forward fold at the front of the mat walk or hop or dance Inhale rise halfway long spine exhale soften and fold Inhale press into your feet rise all the way up reach high into the sky and exhale come back to your mountain pose Inhale sweep those hands up reach high exhale fold over Inhale rise halfway Exhale and fold plant the hands inhale the high plank or half plank Exhale lower the heart down or chaturanga Inhale lift your heart baby Cobra full Cobra up dog Exhale make your way to your downward-facing dog We'll meet here in our downward dog and took a deep breath in Full breath out Big inhale Big Exhale Inhale lift the heels bend the knees look forward exhale forward fold at the front of the mat walk or hop or dance Inhale and rise halfway long spine Exhale fold over soft knees and he'll rise all the way up reach high Exhale come home mountain pose pause here Soften the gaze or close your eyes and notice the sensations that are happening right now in your body Notice temperature tension tingling vibration Notice the rhythm of your breath That inhale that exhale Good good inhale sweep your hands up reach up Exhale soften the knees as you fold over Inhale rise halfway along spine Exhale and fold now take your right toes back bend that left knee inhale the heart reaches forward Exhale take your left hand behind you take your right arm in front pause here.

We're preparing for our warrior,

Too Oh,

So let's turn that right foot and bring the heel down.

Oh,

I'm gonna make sure that's right So here we are prepping for our warrior to one more breath Ha good with an inhale windmill those arms up lift the shoulders over the hips Left arm forward right arm back The nose points in the same direction as your left middle finger that left knee is aligned over the ankle not to the inside of it Shrink wrap that core take a couple of breaths here as you breathe in pull energy in from your fingers from your toes all The way into your core as you exhale shine it out in every direction One more round Good and then let's tick-tock it a little bit inhale take that left arm up into reverse Warrior pose exhale bring that left elbow onto your left thigh as you take the right arm up and over for side angle We'll do that a couple of times.

So inhale reverse warrior reach back Exhale take it forward side angle.

Let's do two more inhale And exhale just flow and with the breath one more round inhale And exhale Beautiful inhale reverse warrior reach that left hand high Exhale melt both hands onto the mat.

Turn your right foot.

So the heel is lifted low lunge Inhale heart forward exhale step your left foot back to downward facing dog Stay here.

If that feels good or vinyasa you choose inhale the plank or half plank Exhale lower the heart down or chaturanga Inhale lift your heart baby Cobra full Cobra up dog exhale downward facing dog Good good,

We'll meet here in our downward dog and take a deep breath in Full breath out Big inhale Big exhale,

Ah Inhale float that right leg high three-legged dog pause here Pressing to both hands evenly as you reach that foot up to the ceiling.

We'll stay here for five four Keep breathing three two One inhale a little higher exhale Carefully step that right foot forward Use your hand to pull that leg up if you need to knee over ankle heel is down Inhale we reach the heart forward and exhale shift the weight forward lift your left leg high head down foot up Standing splits.

We're gonna stay here for five four three two one inhale up Exhale set that foot down forward fold inhale and rise halfway long spine Exhale and fold bend the knees drop the hips and have a hands-up chair pose exhale here Inhale press to rise reach high into the sky exhale fold forward Inhale rise halfway long spine Exhale and fold.

Ah now take your left toes back.

Turn that foot bring the heel down Bend your right knee.

So the knee is over the ankle Preparing for warrior two on the other side Inhale reach your heart forward and as you exhale take your right hand behind you your left hand in front of you Pause here for one breath Feeling the stability of your foundation and with your next inhale windmill those arms up Making your way into warrior two right hand in front left hand and back Your nose points in the same direction As your right middle finger which points in the same direction as your right knee and your right toes The hips are at a diagonal core is engaged pull energy in as you breathe in Shine energy out as you breathe out Then turn that right palm up.

Let's tick-tock it.

Inhale.

Take that right hand high Reverse warrior exhale take the left hand up and over into side angle inhale to reverse warrior Exhale side angle we're gonna do two more rounds feel your breath inhale and exhale Last time inhale And exhale Beautiful inhale take that right hand high reverse warrior exhale melt those hands down turn that left foot low lunge Inhale the heart forward exhale right foot back Downward facing dog stay or vinyasa you choose inhale to plank or half plank Exhale lower the heart down a chaturanga Inhale lift your heart baby Cobra full Cobra up dog Exhale downward facing dog Good Good.

Let's meet here in our downward dog and take a deep breath in Full breath out Big inhale Big exhale,

Ah Inhale take that left leg high Try to touch the ceiling with that left foot as you press evenly into both hands.

Keep reaching keep breathing for five three two One inhale lift a little higher Exhale carefully step that left foot forward use your hand to help if you need inhale.

We reach the heart for me Exhale shift the weight forward lift that right leg high head down foot up Standing splits.

We stay here for five four keep lifting three two One inhale up exhale set that foot down forward fold Inhale and rise halfway long spine Exhale and fold bend the knees drop the hips inhale the hands up chair pose exhale Inhale press to rise reach high into the sky exhale.

Come home mountain pose Pause here Notice the sensations that are happening right now in your body Temperature tension tingling vibration Ah Feel that juicy breath That inhale and exhale Good good from here.

Just bring your feet together I'm gonna turn to the side so you can see what I'm doing bring your feet together hands together over the heart sink those hips down Keep the shoulders over the hips.

We're gonna work our way into our Eagle pose.

So start here From here peel that right heel up and Cross the legs.

So your right toes are touching the mat on the outside of your left foot.

Maybe you stay here This is a great place to be maybe lift the toes up.

So they're floating above the mat Maybe you can put your toes behind your left calf Then take the arms out into a big t-shape.

Keep that balance.

Keep a dristy eye focus that is not moving Take the arms in front take your right arm underneath your left arm Maybe you give yourself a hug wrapping your fingers back over your shoulder blades Maybe it feels nice to wrap the forearms around each other for Eagle arms totally up to you Breathe in this pose feel the focus Whoo,

Feel your core that vital energy burning within you two more breaths Good good inhale unravel step wide with that right leg arms wide and high star-shaped Pull the heels in exhale bend the elbows bend the knees sink down into goddess pose Inhale press into your feet rise back up to star pose Exhale goddess pose tongue out.

Call the breath Let's do one more like that inhale up Exhale Perfect inhale rise reach high exhale the hands float down bring the feet parallel and step together Bringing the feet back together so we can do the other side Preparing bring your palms together over the heart sink those hips down Engage that core to keep the pelvis neutral and when you're ready peel that right heel up Dristy eye focus as you cross the legs Maybe you lift the toes so they float Squeezing the legs together.

Maybe you can place those toes behind your calf Oh,

Maybe you got a little wobble going on.

That's okay Wobble is a sign of growth Yoga is a practice not a perfect take the arms out big toe And then you're gonna come back up And then you're gonna come back up Growth yoga is a practice not a perfect take the arms out big t-shape And then when you bring the arms together bring the left arm underneath the right arm This time Good good,

Maybe you wrap the forearms around each other eagle arms breathing deeply here hold this focus two more breaths Ah Good inhale unravel step wide with that left foot star pose pull the heels in Exhale sink the hips down rotate through the thighs bring those elbows down shoulder blades together goddess pose inhale press and reach up Exhale goddess with kaldi breath One more inhale up And exhale Ah Perfect inhale all the way up Exhale let those hands float down Come back to your mountain pose Pause here and observe Notice all the beautiful sensations happening in your body right now Notice your breath So Good good and with an inhale sweep the hands up reach higher exhale soften the knees fold over Inhale rise halfway long spine Exhale and fold plant your hands walk your feet back Inhale into your high plank pose exhale.

Bring your knees down sink the hips back child's pose Coming home to child Just observing sensation here Ah Feeling how the breath fills the back of the body Filling the space behind your heart Ah,

Then let's rise on up to our table pose wrists Underneath the shoulders knees underneath the hips and when you're next to inhale take your right hand high reach it up towards the sky Exhale thread the needle bring your right arm underneath your left arm Bring your right shoulder down onto the mat.

Bring your right ear onto the mat Maybe this left hand hangs out right where it was.

Maybe you slide that hand towards the front of the mat We'll stay here for a few rounds of breath Oh good bring that left hand underneath the left shoulder with an inhale press into that hand rise up Take that right hand high one more reach Exhale bring that right hand down wrists underneath the shoulder and with your next inhale take that left hand high Exhale thread the needle bring that left hand underneath the right armpit Bring your left shoulder down onto the mat your left ear Maybe your hand your right hand hangs out where it is.

Maybe you take it forward towards the front of the mat a few long breaths here Then gently bring that right hand back if you've moved it inhale press into your right hand take your left hand high reach Exhale bring that hand down Inhale bring the heart forward gaze forward belly droops tailbone turns up Exhale reverse spine high belly button to spine head drops inhaling heart forward gaze forward Exhale spine high good one more thing while we're here in our table post take your right leg behind you curl the toes under from here Take your uh,

Take your left foot over to the left.

Maybe it comes off of the mat to become a little kickstand Start to turn that right leg Bring the side of the foot down stack your right shoulder over your left your right shoulder of your left shoulder your right hip Over your left hip take your right hand high Side plank here.

You can stay here.

This is a modification If you like you can lift that leg up for a modified half moon pose Maybe it feels good to look down Maybe it feels nice to look up Wherever you choose to be we're going to stay here two more breaths Good good good and we'll slowly bring the foot down Bring that right hand down Turn the hips bring the feet back into alignment and bring your knees down shift the hips a little side to side if that feels good And now let's take our left leg behind us curl the toes under Take that right foot off of the mat just a little bit so you have a little kickstand Start to rotate bringing that left foot onto the side onto the inside Stack your left hip over your right hip stack your left shoulder over your right shoulder.

Take your left arm high Stay here if that feels good or start to lift That right that left leg for half moon variation And again,

You can look down if that feels better You can look up if that feels better we'll take two more breaths Good good good bring your foot down Bring your hand down make your way back to your table pose shift the hips a little side to side Good job,

My friends.

Good job.

Good job Let's start to make our way now onto the back.

So i'm just going to roll over You can shift in whatever ways you need to so that you can come on down But come on to the spine pull the knees in towards your chest and give yourself a juicy hug Maybe you rock a little side to side.

Maybe you make circles with your knees going one way a couple of times Oh and going the other way a couple of times Beautiful let's take these knees over to the left side and stretch your right arm out long for spinal twist Knees can be high or low.

You can put a block or a rolled up blanket between your knees if that feels nice You can look up at the ceiling or you can look over your shoulder whatever feels better.

Let's stay here for three more breaths Good good good inhale pull those knees up come back to center Then exhale take those knees over to the right stretch your left arm out long Spinal twist same good work here knees high or low You're welcome to put something between your knees if that's more comfortable Maybe you look up at the ceiling or you look over your left shoulder Let's take three more breaths here So Beautiful inhale take your knees back up come back to center gently give yourself one more little hug squeeze the air out Release your knees set the feet on the mat Bring the soles of the feet together let the knees open wide recline bound angle pose supta baddha konasana Let's place one hand on the heart and one hand on the belly if that feels okay close your eyes Allow yourself a little time here just to settle down to soften into the mat We're not quite yet into our shavasana that comes next But even here we are beginning to signal To our body that we can move into Rest and digest rejuvenation Re-energization Two more breaths here And then gently use your hands to help your knees together Slide the legs out long if that feels nice or keep your feet planted,

Whatever feels better Maybe you cover up with a blanket if it's cold where you are.

Maybe you keep your hands on the heart and on the belly Settle into some comfortable stillness Allow yourself some softness Yes As you really give yourself this gift of conscious relaxation Allowing the body to recharge Allowing the mind to reset Each breath taking you deeper into yourself Into a place of healing energy and vitality I'll guide you back in just a moment or two So enjoy your shavasana You You You You can stay in your shavasana for as long as you like When you're ready to come back start by bringing your awareness into your breath Take a nice long deep breath in through the nose And exhale through the mouth Repeat that if it feels good welcoming in new air new energy new vitality and exhale releasing anything you're ready to let go Start to welcome the body back start by soft movements in the fingers and the toes Allowing that movement to grow into your wrists and your ankles.

Maybe tap your toes together Ah Gently letting that movement grow through the whole body Enjoy movement And then when you're ready make your way over into a fetal position on one side of the other doesn't matter which Resting your head on your arm or on a pillow or a blanket Take a short pause here giving yourself A little space to move slowly and softly from one thing to the next And when you're ready use your hands to help lift you up come into an easy seated position Whatever position is comfortable for you leg one foot in front of the other legs crossed Sitting up on a on a bolster or a blanket Let the hands rest on the legs or on the knees Soften your gaze or close your eyes Take just one more moment Check in and notice Notice the sensations happening in your body Notice your breath Sensing that awakened vitality noticing how you feel Ah Beautiful beautiful.

Let's go ahead and close this class now.

Inhale.

Take your hands up reach high into the sky Exhale bring your hands together over your heart And with our hands here,

Let's take one last deep breath in together Exhale let it go Perfect Thank you so much for sharing your practice with me today from my heart to yours peace