Well Rounded 45 Minute Vinyasa Yoga | Day 1 IGNITE 28 Day Yoga Program

Breathe and Flow・2 minutes read

The text discusses a 30-minute vinyasa flow practice focusing on upper body strength, standing postures, and core work, incorporating pranayama exercises like nadi shodhana and meditation. It highlights the significance of self-love, kindness, and mindfulness during the practice to manage thoughts effectively, emphasizing the importance of breath awareness and redirecting focus to promote relaxation and stress reduction.

Insights

  • The practice detailed in the text includes a breathing exercise called nadi shodhana, emphasizing alternating nostril breathing with the right thumb and ring finger for inhaling and exhaling, promoting relaxation and improved breathing patterns.
  • Apart from physical postures, the text underscores the significance of self-love and kindness during meditation, advising practitioners to acknowledge passing thoughts without letting them dominate focus, fostering mindfulness and control over one's mental state.

Get key ideas from YouTube videos. It’s free

Recent questions

  • What is nadi shodhana?

    Breathing exercise alternating nostrils for relaxation.

Related videos

Summary

00:00

"30-Minute Vinyasa Flow for Upper Body"

  • Monday's practice is a 30-minute vinyasa flow sequence focusing on upper body strength, standing postures, and core work.
  • The practice includes a pranayama exercise called nadi shodhana or alternating nostril breathing, followed by a meditation.
  • All that's required for the practice is a mat; blocks or books can be used as substitutes if blocks are unavailable.
  • Begin the practice in a seated position, focusing on posture, relaxation, and awareness of sensations.
  • Warm up the wrists by moving them in different directions to prevent strain, especially important for those with desk jobs.
  • Transition to downward-facing dog, focusing on opening the shoulders and back rather than straightening the legs.
  • Practice ujjayi breath throughout the session, maintaining a steady inhale and exhale through the nose.
  • Move through various poses like plank, side plank, low lunge, pyramid pose, and standing straddle forward fold.
  • Engage in crescent lunge, open crescent twist, and side plank variations to strengthen and stretch different muscle groups.
  • Conclude the practice with sphinx pose or seal pose for back strengthening before transitioning to child's pose and downward-facing dog.

16:16

Yoga Flow: Grounding and Strengthening Sequence

  • Press into the right hand and externally rotate the right arm towards the front of the mat
  • Reach the left knee towards the left armpit and step the left foot into a low lunge
  • Set the right knee down, reach both arms up, and send the hips forward and down
  • Straighten both legs into pyramid pose, then step the right foot forward to shorten your stance
  • Inhale to lengthen, exhale to fold forward and down, repeating one or two more times
  • Frame the left foot, re-bend the left knee, pivot both feet to the right side, and widen your stance
  • Move into a standing straddle forward fold, then transition to a spiral lunge to the right
  • Move towards the left foot into crescent lunge, focusing on foundation and engaging the core
  • Transition to side plank on the right, then forearm side plank on the left, engaging the core
  • Finish with shavasana, extending the legs and arms, relaxing and allowing the body to melt into the ground

36:22

"Pranayama: Nadi Shodhana Breathing for Mindfulness"

  • The text introduces a breathing exercise called pranayama, specifically nadi shodhana or alternating nostril breathing, using the right hand with the right thumb and ring finger to alternate nostrils for inhaling and exhaling.
  • The practice involves exhaling fully, inhaling through the left nostril, then switching to the right nostril for exhaling, alternating between nostrils for each breath to promote better breathing and relaxation.
  • The exercise aims to calm the mind, reduce stress, and enhance focus by concentrating on the breath, acknowledging passing thoughts without following them, and redirecting focus back to the breath.
  • The text emphasizes the importance of self-love and kindness in managing thoughts during meditation, encouraging practitioners to acknowledge thoughts but not let them control their focus, ultimately fostering a sense of control and mindfulness.
Channel avatarChannel avatarChannel avatarChannel avatarChannel avatar

Try it yourself — It’s free.