Simple Daily Yoga Practice Replay: Journey Home

Welcome to the Simple Daily Yoga Practice.

My name is Vivian Wolfe and we are going to do 30 minutes of Vinyasa style yoga.

We will get started in just a moment.

Right now,

If you need to,

Get your space prepared for your practice.

Your mat,

Your props,

Your device.

All where you like it.

All right.

Let's come onto the yoga mat.

Come on in to a kneeling position if that feels all right.

And maybe you sit back on your heels,

Maybe you sit back on a block or a cushion or something like that.

Let the hands rest on the legs or on the knees.

Soften the gaze or close your eyes and take a long breath in.

Full breath out.

One more like that.

Big breath in.

Full breath out.

Beautiful,

Beautiful,

Beautiful.

Start to take your awareness into the sensations that are happening right now on the surface of your body.

And then start to observe sensations happening inside your body.

Bringing awareness into your breath.

Notice where in your body you feel your breath right now.

Notice the body responding to your breath.

Rib cage expanding as you breathe in.

Body releasing as you breathe out.

At this time,

It might feel nice to set your intention.

Set your intention,

Resolve,

Dedication to someone on your mind.

Whatever feels good,

Repeat it to yourself a few times and then release it knowing you can call it back at any point.

Beautiful.

With your next inhale,

Sweep the hands up.

Reach high into the sky.

Exhale.

Bring your hands together over the heart.

Inhale the hands.

Sweep up.

Reach high.

Exhale,

Hands to heart.

Take your hands forward.

Let the head come down onto the mat.

Maybe you move your props aside.

Maybe you put a block underneath your forehead as you move into your child's pose.

Send the breath into the back of the body.

Fill the space behind your heart as you come home into yourself.

Slowly make your way up to your table pose.

Bring your wrists underneath your shoulders,

Knees underneath the hips.

With your next inhale,

Take the heart forward.

Gaze forward.

Let your belly droop and your tailbone turn up.

Exhale.

Reverse it.

Send the spine high.

Pull the belly button into the spine.

The head drops.

Inhale and heart forward.

Gaze forward.

Exhale.

Spine high.

Cat and cow.

Let's do two more.

Inhale.

Exhale.

Cat and cow.

Let's do two more.

Inhale.

Exhale.

Cat and cow.

Let's do two more.

Inhale.

Exhale.

Cat and cow.

Let's do two more.

Inhale.

Exhale.

Inhale.

And exhale.

Good.

Inhale.

Bring your heart forward.

Gaze forward.

Curl your toes under.

Exhale.

Lift your hips to your downward facing dog.

Here,

It might feel nice to walk out your dog.

Bend one knee.

Send the opposite heel down and switch.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

You can go fast or slow.

And you can go fast or slow.

You can rock your hips a little side to side if that feels nice.

Just waking things up a little bit or saying hello.

And then we're going to inhale.

Bring the shoulders over the wrists.

Grow long through the bottom.

Exhale.

Bring the knees down.

Bring the heart down.

Everything comes down onto the mat.

Pull the fingers back in line with your chest.

Inhale.

Lift the heart.

Lift the gaze.

Little baby cobra.

No weight in the hands.

Inhale.

Exhale.

Bring the knees down.

Bring the heart down.

Everything comes down onto the mat.

Pull the fingers back in line with your chest.

Inhale.

Lift the heart.

Lift the gaze.

Little baby cobra.

No weight in the hands.

Inhale.

Lower back down.

Inhale.

Lift your heart again.

Baby cobra or little half cobra.

Exhale.

All the way down.

Inhale.

Lift your heart.

Baby cobra or full cobra or anywhere in between.

Exhale.

Come all the way down.

Curl your toes under.

Inhale.

Press up.

Table or plank.

And exhale.

Lift the hips to downward dog.

Here in downward dog,

Take a nice long deep breath.

Inhale.

Exhale.

Come all the way down.

Curl your toes under.

Inhale.

Press up.

Table or plank.

And exhale.

Lift the hips to downward dog.

Here in downward dog,

Take a nice long deep breath.

Inhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Inhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Curl your toes under.

Exhale.

Come all the way down.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Exhale.

Come all the way down.

Seven.

Six.

Five.

Four.

Three.

Two.

One.

Good.

Inhale.

Rise up.

Reach the hands high.

Exhale.

Fold forward.

Let the head hang over.

Inhale.

Rise halfway.

Long spine.

Exhale.

Then fold.

Take your right toes back.

Bend that left knee.

Inhale.

The heart reaches forward for low lunge.

Exhale.

Take that left foot back.

Downward facing dog.

You can stay here if that feels good or vinyasa.

I'm going to talk through vinyasa.

Inhale to plank or half plank.

Exhale.

Lower the heart down or chaturanga.

Inhale.

Lift your heart,

Baby.

Cobra.

Full cobra.

Up dog.

Exhale to downward facing dog.

Here in downward dog,

Take a nice,

Long,

Deep breath in.

Full breath out.

Big inhale.

Big exhale.

Inhale.

Take your right leg high.

Three-legged dog.

Exhale.

Carefully step that right foot forward.

Use your hand to pull that knee up if you need to.

So knee is over ankle.

Heel is down.

Inhale.

The heart reaches forward.

Exhale.

Bring your left foot up.

Forward fold at the front of the mat.

Inhale and rise.

Halfway.

Long spine.

Exhale.

Fold over.

Soft knees.

Inhale.

Rise all the way up.

Reach high into the sky.

Exhale.

Fold forward.

Inhale and rise.

Halfway.

Exhale and fold.

Take your left toes back.

Bend that right knee.

Inhale.

The heart reaches forward.

Exhale.

Right foot goes back.

Downward facing dog.

Stay or vinyasa.

You choose.

Inhale to plank or half plank.

Exhale.

Lower the heart down or chaturanga.

Inhale.

Baby cobra.

Full cobra.

Up dog.

Exhale.

You're downward facing dog.

We'll meet here in our downward dog and take a deep breath in together.

Full breath out.

Big inhale.

Big exhale.

Inhale.

Take that left leg high.

Three-legged dog.

And as you exhale,

Very carefully step that foot forward.

Low lunge.

Use your hand to help if you need.

Inhale.

Take the heart forward.

Exhale.

Bring your right foot up.

Forward fold at the front of the mat.

Inhale and rise.

Halfway.

Exhale.

Fold over.

Soft knees.

Inhale.

Come all the way up.

Reach high.

Exhale.

Mountain pose.

Pause here.

Close your eyes if it feels okay.

Take a moment.

Check in and notice sensations that are happening right now in your body.

Feeling the rhythm of your breath.

Good,

Good.

Find a drishti,

An eye focus here.

Something that's eye level or maybe even a little higher.

Shift the weight into that left foot.

And with an inhale,

Pull your right knee up in front of you.

Flex that foot.

Exhale right here.

Inhale.

Try to lift that knee a little higher.

Exhale.

Take that foot behind you for low lunge.

Inhale.

Reach those hands up.

And exhale.

Bring the hands together over the heart.

Inhale.

Reach the hands high.

Exhale.

Hands to heart.

We're going to do one more like that.

Inhale up.

And exhale.

Now twist your heart over to the left.

Maybe keep shoulders over the hips.

Maybe bring your elbow to the outside of your knee.

Maybe you bring your right hand down and your left hand high.

You can use a block as well.

We're just going to take a couple of breaths here.

Good,

Good.

And with an inhale,

We're going to windmill the arms up.

Turn it the other way.

Bring your right heel down.

Left arm in front.

Right arm in back.

Nice and easy here.

Inhale.

Take that left hand up for a little reverse warrior.

Exhale.

Take that right hand up for a little side angle.

Take it all the way over.

Inhale.

Up and back.

Exhale.

Take it forward.

One more like this.

Inhale.

And exhale.

Good.

Inhale.

Reverse warrior.

Exhale.

Bring both hands onto the mat.

Turn that right foot so the heel is lifted.

Inhale.

Low lunge.

Exhale.

Take that left foot back.

Downward facing dog.

Stay here or vinyasa.

You choose.

Inhale to 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 here in downward dog.

Take a deep breath in.

And a full breath out.

Full inhale.

Full exhale.

Inhale.

Take your right leg high.

Three-legged dog.

Pause here.

Press both hands evenly into the mat as you try to touch the ceiling with your right foot for five,

Four,

Three,

Two,

One.

Inhale a little higher.

Exhale.

Carefully step that foot forward.

Use your hand to help if you need to.

Inhale.

The heart reaches forward.

And exhale.

We shift the weight forward.

Take your left foot up so your head hangs down as your foot reaches for the ceiling.

We're going to stay here in our standing split for five,

Four.

Keep reaching.

Three,

Two,

One.

Inhale up.

Exhale.

Set that foot down.

Forward fold.

Inhale and rise halfway.

Exhale and fold.

Soft knees.

Inhale.

Rise all the way up.

Reach high.

Exhale.

Mountain pose.

Take a deep breath in here in your mountain.

Exhale.

Let it go.

Find your drishti.

Inhale.

Pull that left foot up in front of you.

Pause here as you exhale.

Inhale.

Lift the knee a little higher.

Exhale.

Take that foot behind you for high lunge.

Inhale.

We reach the hands up,

Biceps by the ears.

Exhale.

Bring the palms together over the heart.

We'll do that again.

Inhale.

Reach high.

And exhale.

One more.

Inhale.

Exhale.

Good.

Good.

Good.

Turn your heart to the right this time.

Keep the shoulders over the hips.

Or elbow to the outside of the knee.

Or left hand down,

Right hand high.

You choose.

We're going to stay here for two more rounds of breath.

Beautiful.

Inhale.

Let's windmill those arms up.

Turn to face the left side.

Bring your left heel down.

Warrior II.

Right knee is aligned over the ankle.

Turn that right palm up.

We're going to tick-tock it.

Inhale.

Lift that right arm up for reverse warrior.

Exhale.

Bring that elbow down and take that left arm up and over for side angle.

Inhale.

Up and back.

Exhale.

Forward.

One more time.

Inhale.

And exhale.

Good.

Inhale into your reverse warrior.

Exhale.

Bring those hands down.

Turn that back foot.

Low lunge.

Inhale.

Reach the heart forward.

Exhale.

Take that right foot back to downward facing dog.

Stay here or vinyasa.

Inhale to plank or half plank.

Exhale.

Lower the heart down or chaturanga.

Inhale.

Lift your heart,

Baby.

Cobra.

Full cobra up dog.

Exhale to downward facing dog.

We'll pause here and take a nice long deep breath in.

Full breath out.

Big inhale.

Big exhale.

Inhale.

Take that left leg high.

Pause here.

Good.

Press into both hands evenly as you try to touch the ceiling with your foot.

For five,

Four,

Three,

Two,

One.

Inhale up.

Exhale.

Carefully step that foot forward.

Use your hand to help if you need.

Inhale.

We reach the heart forward.

Exhale.

Shift the weight forward.

Take that right leg high.

Head down,

Foot up.

Standing splits.

We stay here for five,

Four.

Keep reaching.

Three,

Two,

One.

Inhale up.

Exhale.

Set that foot down.

Hold.

Inhale and rise halfway.

Exhale and fold.

Soft knees.

Inhale.

Rise all the way up.

Exhale.

Come home.

Mountain pose.

Pause here.

Close your eyes if it feels okay and just notice.

What is happening right now in your body?

Temperature,

Tension,

Tingling,

Vibration.

What is happening right now in your breath?

What else is happening right now inside?

Good.

Good.

Inhale.

Sweep the hands up.

Reach high.

Exhale.

Soften the knees and fold over.

Inhale.

Rise halfway.

Long spine.

Exhale.

Fold over.

Plant your hands.

Walk your feet back.

Inhale into high plank pose.

Exhale.

Bring your knees down.

Sink the hips back.

Child's pose.

Take a breath here.

Observing sensation in the body.

Noticing your breath.

Come on up to our table pose.

Float your feet to one side or the other.

Bring the hips down.

Bring the feet in front.

Shimmy up to the front of your mat.

And make your way on to the back.

So,

Take your time.

Piece by piece,

The spine comes down.

The head arrives last.

Pull your knees in towards your chest and give yourself a little hug here.

Rocking a little side to side if that feels nice.

Here today,

Let's take the knees a little wide.

Hands reach between the knees.

Find the outsides of your feet for happy baby.

And maybe you stack ankles over your hips.

Ankles over your knees,

Excuse me.

The soles of the feet are parallel to the ceiling.

Maybe it feels better to hold on to the back of the thighs.

Maybe you use a strap around the soles of your feet.

Let's do a little,

Just a couple of breaths.

Just rocking side to side.

Maybe you stretch one leg out.

Maybe you stretch the other leg out.

Maybe you stretch both legs out.

Totally up to you.

Two more breaths right here.

Just enjoying your happy baby.

And then release the hands.

Take your feet up.

Ankles over the hips.

Give them a little shake.

We're not going to do this for very long.

Just one more breath.

A little shaky shaky.

And then cross your right leg over your left leg.

Bend your knees.

So maybe your knees are stacked.

Maybe there's some space.

Doesn't matter.

Pull those knees in towards your chest.

Maybe your hands stay on your knees.

Maybe your hands creep down your legs.

Find your feet.

Pull those shoulders down onto the mat.

The head is resting on the mat.

The jaw is relaxed.

Two more breaths.

Good.

Release your hands.

Put your left foot on the mat and take both legs over to the left.

Spinal twist.

Now,

Having them twisted up on each other like this might be too intense.

Feel free to unravel to come into the spinal twist that feels good to you.

We're going to stay two more rounds of breath.

Good,

Good,

Good.

Make your way onto the back.

Unravel your legs.

Pull the knees in towards your chest.

Rock a little side to side if that feels good.

And then from here we make our way to happy baby.

Take the knees wide.

Find the outsides of your feet.

Or your variation.

Whatever feels good.

We're just going to take another breath here.

Then we release the feet.

Take those feet up.

Little shake out.

And then cross left leg over right leg.

Bend those knees.

So maybe your knees are stacked.

Maybe it's more like pigeon.

Totally fine.

Whatever feels good.

Just pull those knees in towards your chest.

Maybe you hang on to the knees.

Maybe you hang on to the shins or the ankles or the feet.

But pull those shoulders down.

Release your jaw and let your head rest on the mat.

Take two more breaths here.

And then release your hands.

Put the right foot on the mat and take both legs over to the right.

So maybe you make adjustments so this is more comfortable for you.

Unravel if that feels better.

Find your spinal twist for two more breaths.

Beautiful,

Beautiful.

Unravel.

Come back onto the back.

Pull your knees in towards your chest.

One more little hug here.

And then bring your feet down.

Bring the soles of the feet together.

Let the knees open wide.

Reclined bound angle pose.

Maybe your hands rest at the sides.

Palms up.

Maybe you clasp the outsides of your elbows and let the arms rest overhead.

We'll take two or three breaths here.

Ah.

Beautiful,

Beautiful.

Use your hands to help your knees together.

Let's stretch the legs out.

Do one full body stretch.

Reach your hands as far away from your feet as possible.

Big,

Big stretch.

And then if you want,

Just let your body flop out from here.

Toes rotate out.

Arms float down to the sides.

Palms up.

Maybe it feels better to make other adjustments.

Maybe you need to plant your feet.

Or maybe you need to put something underneath your knees.

Or cover up.

All of these are great options.

But make your adjustments now and settle back into your stillness.

Close your eyes if it feels okay.

Take a deep breath in.

Exhale through the mouth.

And just let go.

Let go.

Give yourself this gift,

This time of conscious relaxation.

Invite the body to be still and the mind to be quiet.

Each breath taking you deeper into yourself.

I'll guide you back in just a moment.

So enjoy this Shavasana.

Stay in your Shavasana for as long as you like.

And 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.

Exhale through the mouth.

Repeat this if it feels good.

And start to welcome the body back.

Start with soft movements in your fingers and in your toes.

And let that movement grow into your wrists and your ankles.

Into your arms and your legs.

Your shoulders and your hips.

Gently enjoy movement in the whole body.

And then start to make your way over into a fetal position on one side or the other.

It doesn't matter which.

Maybe you rest your head on your arm.

Or on a pillow or a blanket.

And when you feel ready,

Use your hands to help lift you up.

Come into an easy seated position.

Whatever position is comfortable for you.

Legs crossed,

One foot on top of the other.

You can sit up on a blanket or a bolster.

Let the hands rest on the legs or on the knees.

Soften the gaze or close the eyes.

And take just one more moment.

Check in and notice.

Notice the sensations that are happening right now in your body.

Notice your breath.

Notice how you feel.

Good,

Let's go ahead and close this class now.

Inhale,

Reach your hands up into the sky.

And as you exhale,

Bring your hands together over your heart.

And with your hands here,

Let's take one last deep breath in together.

Exhale,

Let it go.

Perfect.

Thank you so much for sharing this practice with me today.

From my heart to yours,

Peace.