Need a break but short on time? This 17-minute calming yoga flow is designed to help you reset your body and mind whether you’re traveling, overwhelmed, or just in need of a quick moment of peace. Gentle movement, mindful breath, and simple stretches come together to create a grounding, accessible practice you can do anywhere.
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Level: All (Pregnancy Friendly)
Intensity: Low
Props: None
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More videos like this:
Morning Yoga: https://youtu.be/OcEYRRWfEtQ
Quick Yoga Stretch: https://youtu.be/6w7GjrqZHqc
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Disclaimer:
Please consult your physician before participating in this or any other fitness regime, class, program, or exercise. Participation in any online class or exercise video is at the participant’s own risk. By participating in this online class or any other class, you agree that you are doing so at your own risk, and you understand there is the possibility of physical injury. The techniques and suggestions presented in this YouTube channel are not intended to substitute for medical advice. Vitamin Y Yoga LLC, Align with Dominique, and any other related entities assume no responsibility for injuries suffered while participating in this online class or any other video or content associated with these entities. By voluntarily participating, you assume all risk of injury to yourself, and agree to release and discharge Vitamin Y Yoga, LLC, Align with Dominique, and any other related entities from any and all claims or causes of action, known or unknown.
#yoga #yogaflow #yogaroutine
Welcome everyone. Today we have a quick and calming yoga flow that is perfect for when you are on the go or short on time. This is a true all levels yoga flow and is pregnancy safe as well as I am in my third trimester. We will get started in a seated position. So once you arrive there, you will bring your palms on top of the knees facing down to signify grounding. integrity through the spine, chin parallel to the mat. Then allow the gaze to be heavy towards the floor or perhaps the eyes close completely. We take a few moments here to settle in to scan through the body to notice where we are in space. Let go of anything that happened prior to your arrival to the mat or anything that you were expecting after you are finished. Give yourself this time to be present, to be here, to come home. Then wherever you are in your breath cycle, empty the breath completely. Together we inhale through the nose. Exhale out the mouth. Inhale through the nose. Exhale out the mouth. One more time. Inhale through the nose. Exhale out the mouth. Seal the lips. Find a natural cadence with the breath. Perhaps you channel u jay. If eyes are closed, begin to flutter them open. We inhale, lift the arms up towards the ceiling. As you exhale, right hand down, left arm overhead. Create space through the left side of the body. Pull your left hip down. Start to frame your chest towards the mat. Left hand comes down. Walk the hands in front over towards the left. This time, left hand plants, open up right arm. We reverse that. So you’ll close the chest down towards the mat. Walk the arms in front. Then right hand plants left arm overhead. We inhale, lift back to center. Exhale, release. Inhale, arms come up. Gather energy. Exhale. We bend towards the left. Left hand down. Right arm overhead. Start to frame the chest towards the mat. Right hand down. Walk the arms in front. Right hand plants. Open up. Left arm. Frame the chest. Walk the hands in front. Left hand down. Right arm up. We inhale. Lift. Come back to center. Exhale. Settle in. Here we switch out the grip of the legs. So this time your opposite leg will be in front. Inhale. Lift the arms overhead. As you exhale, you’ll keep flat back energy. Start to tilt the pelvis back. Arms come forward. And then bring them down towards the mat as you fold over the legs. Breathe here. Then slowly begin to walk the hands back towards the body. Lift yourself up. We come on all fours facing towards the front of the mat. Knees underneath the hips. Hands underneath the shoulders. We move through cat cow. Inhale. Drop the belly. Gaze goes up. Exhale. Round through the back for cat. Inhale. Drop the belly. Gaze goes up. Exhale. Round. One more time. Inhale. Drop the belly. Gaze goes up. Exhale. Round. Then begin to come into a child’s pose. Knees wide, hands in front. Lower the forehead to the mat. Create space and length through the spine. Equal and opposite energy forward and back. You’re welcome to take another round of cleansing breath. Inhale through the nose. Exhale out the mouth. Seal the lips. Begin to walk yourself up. Knees come together. So you’re sitting on top of the heels. We inhale, lift the arms up towards the ceiling. As you exhale, you’ll bend through the elbows. You’ll lift the chest up towards the ceiling. Arch through the back. Inhale. This time you round. Arms come overhead. Exhale. Bend through the elbows. Open up through the chest. Inhale. Extend the arms up. Exhale. Bend through the elbows. Keep the elbows bent. Then neutralize the spine. You will start to bring the arms together for either a single or double eagle wrap. Lift the elbows in line with the shoulders. Breathe here. You can close the eyes if you would like. We’re opening up through the back of the heart chakra back of the rib cage. If eyes are closed, open them. We open the arms. Pull the chest through. Arch through the back. And then we switch out other side. So neutral spine, arms come together. Then we have the opposite grip. Single or double. Lift the elbows in line with the shoulders. Open up through the back. Breathe here. Again, you can close the eyes if you would like. If eyes are closed, flutter them open. We open up through the arms. Arch through the back. And then release. Neutral spine. Hands come on top of the thighs. A few shoulder rolls here. Up, back, and down. Release tension in the neck, in the traps, in the upper back. Last one. Then hands come down. We tuck the toes. Lift the hips to the sky. Down dog. You can stay in stillness or you can start to pedal through the feet here. Perhaps you start to find some organic movement. Maybe you start to rock through the hips. Make it a fluid dancing like motion. Allow yourself to explore to really get into the body and then eventually make your way into stillness. Lower the knees back down towards the mat. Walk the hands out. Puppy pose. Forehead down. Hips are lifted away from the heels. Breathe here. begin to lift yourself up. Walk the hands back. Send the legs through. We come onto our seat. So, you have two options here. You can either take a cross-legged position or a fire log pose. A cross-legged position is going to be less intense and is better if you have tighter hips. So either way, we start with either the right leg in front or the right leg on top for fire log pose. So something similar to what we did at the beginning of practice. We find integrity through the spine. Start to hinge forward. Start with a flat back first. Walk the arms out. And then you can start to fold and round as you fold over the legs. So we did a little bit of a warm-up of this at the beginning. Now we’re getting in a little bit deeper. Continue to breathe. Here we open up through right side of the hip, right glute. Letting go of some tension. Deep calming breaths. Now, if you would like, you can start to walk the arms over towards the left. You’ll want to pull your right hip back. So, again, we did a little bit of prep work for this at the beginning. And if hands are over towards the left, walk them back in front. Then walk the hands back towards the body. Lift yourself up. We switch out the legs. So this time either your left leg will be in front or your left leg will be on top. So, your choice, cross-legged or fire log. We inhale integrity through the spine. Start to hinge forward. Remain in that flat back for as long as you can. Then, eventually, as the arms extend out, you’ll start to round and fold. This time, the stretch is through the outer left glute, left hip. Deep inhales and exhales here. Head hangs heavy towards the mat. And if you would like, you can walk the hands off towards the right side. You’ll pull your left hip back. If hands are off towards the right, walk them back in front. Then walk your hands back towards the body. Lift yourself up. We unravel the legs. Hands come behind us. Feet are wide. And then start to tick tock the knees left and right. Next time the knees drop over towards the left. Allow them to hang out there. And then you will lift yourself up 9090. Then we find the tick tock again. Left and right. Then we do the same thing on the other side. So next time the knees are over towards the right, you find 9090. Lift yourself up. Use your hands as support. Slowly release. Let that go. We find the tick tock. One more time, then release. We come back into a simple seated position. I highly encourage you to bring your opposite leg in front. So, whichever is not your intuitive leg, that’s the one that will come in front. Allow your sitbones to be grounded. We bring the hands on top of the knees again. Again, palms facing down signify grounding. Integrity through the spine. Chin parallel to the mat just like we did at the beginning. Eyes can be heavy down towards the floor or your eyes can close completely. Take a moment. Notice the shift. Notice the difference in how you feel now versus when you first arrived to the mat. And keeping your eyes closed, you bring the hands to the rib cage. As you inhale, fill up in a 360° motion. So, think front, back, side to side. So, we inhale, fill up. Exhale, release. Two more. Inhale, expand 360°. Exhale, release. Last one. Inhale. Exhale. Let that go. Release your hands on top of the knees again. Take a moment. Scan through the body. Call to the mind’s eye the word calm. Then repeat these words to yourself. I am calm. I am calm. I am calm. Remain here for a few more rounds of breath. Really sit in that affirmation. Feel it. Embody it. Allow calm to fill your entire body. Allow it to fill your mind. If eyes are closed, begin to flutter them open. We inhale, lift the arms up towards the ceiling. Exhale, prayer. Hands come to chest. Thank you so much for tuning in and flowing with me today. I wish you a calm rest of your day. We bow. Thank you.
