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8 Limbs: Niyama
19m

8 Limbs: Niyama

In the Niyamas, learn to practice self-control.

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Hello, everybody. My name is Rehl Clarke. Thank you so much for practicing with me today. Today, we are focusing on the Niyamas. The Niyamas are the second limbs out of the eight limbs of yoga in this past series that we have been doing. The Niyamas are a lot about self-control and self-routine. When we are in self-routine, giving ourself love, giving ourself the time that we need, and that self-care, we can be more open minded and our heart can be more open and accepting to other things. So throughout this flow, I want you to really focus in on the self-care that you have for yourself and the self-routine. There are so many different ways to connect to God or to connect to a higher power, and yoga being one of them, along with prayer, singing, being outside, whatever it is, finding that daily routine to connect with that higher power is going to bring us happiness and peace in our life. So this flow, I want you to keep that in mind, keep in mind that this flow is for you and for that self-routine and self-care. So with that being said, let's get into it. I'm going to have you come into a comfortable seated position, that can be crisscross, it can be in butterfly, whatever is most comfortable for you. I'm going to stay in an Easy Pose here, and we're just going to breathe here. In through our nose, out through our mouth. Taking time while you are sitting here breathing to recognize that it is so important to give ourselves time and to give ourselves self-routine of at least one thing that is important to us throughout our day. Even if it's a 20-minute yoga flow, it is going to go a long way, and it means a lot to you, and it can mean a lot to you in the future. Moving into our next breathwork, we're going to inhale, hold at the top for four breaths, and exhale. When we exhale, we're going to hold at the bottom for four breaths, then inhale, hold, exhale, hold. And we will repeat. I'll do it a couple times, and then feel free to find your own rhythm. If you want to hold the breath longer or shorter, that is totally fine. We're going to inhale, hold, three, two, one, exhale, hold, three, two, one. Inhale, two, one, exhale, hold, three, two, one. Inhale. A couple more times here, inhale, and holding for three, two, one. Exhale. Hold, three, two, one. Inhale, and exhale. Taking your hands and shaking your hands left to right, getting some energy moving. We're going to place our left leg down on to our mat, and our right leg is going to cross over. We are going to take our left elbow, and hook it onto our right knee, taking our right hand, and gazing out behind us. Slowly releasing that, switching your legs, right leg is on the ground, left leg is crossed over. Hooking your right elbow to your left knee. And your left hand is out behind you, and we are staring behind our left shoulder. And slowly releasing that. Coming into butterfly, we are going to keep the inside of our feet together, and we are going to grab our feet, and kind of open it like it's a book. We're going to keep our shoulders broad and strong. We're going to keep our shoulders broad and strong, keeping our spine straight, and falling forward on our exhale. Melting our heart a little bit deeper each exhale that we take. Inhale, coming up, taking our left foot and extending our right leg. We are going to come into an extended, a half extended bound angle. Taking both hands on either side of our right leg and falling forward. Inhale, coming up and switching legs. Right knee is bent, left leg is extended. Hands are on either side of our left leg, and falling forward. Inhale, slowly coming up, switching around. So our, both of our legs are out in front of us. We are going to come into a seated forward fold. Bending forward, hinging at the hips, and letting our shoulders and our heart melt to our knees. Inhale, slowly coming up. Reaching our arms up to the sky, and exhale, falling forward one last time. Inhale, slowly coming up. Switching around, so we are on our knees and our hands in a tabletop position. We are going to curl our toes underneath us, pushing ourself into Down Dog. Gazing at our fingertips, we're going to walk to the top of our mat. Inhale, halfway lift, exhale, forward fold. Inhale, coming all the way up to the sky, and exhale, bring your hands heart to center. Working through our Sun B Salutation, we are going to inhale. Sit back into our chair, arms come up into Utkatasana. And exhale, falling forward. Stepping both feet back, coming into high plank. We're going to exhale, lower down. Inhale, upward-facing dog, and exhale, curling our toes underneath us, pushing our hips up and back, downward dog. We're going to inhale right leg high. Exhale, stepping that through, coming into Warrior 1. Exhale, opening up Warrior 2, and inhale, reversing our hand, lifting up and back, Reverse Warrior. Cartwheeling our hands on either side of our foot, pushing back into high plank and lowering halfway down. We're going to inhale, upward-facing dog, and exhale, downward-facing dog. Gazing at our fingertips, we're going to walk or jump to the top of our mat. Inhale, halfway lift. Exhale forward fold. Inhale swooping our arms up, sitting into this chair position, and exhale, bringing your hands heart to center. Inhale, swooping our arms up, seated down into this chair position, feeling grounded. We're going to exhale, forward fold, placing our hands down on our mat. Inhale, flat back. Exhale, shooting ourselves back into that high plank, lowering halfway down. Inhale, upward-facing dog, and exhale, downward-facing dog. Gazing at our fingertips, we're going to inhale, left leg comes high. Exhale, stepping that left foot through, coming high into Warrior 1. Exhale, opening up Warrior 2. Reversing our hand, lifting up and back, Reverse Warrior. Cartwheeling our hands on either side of our foot, shooting our leg back, lowering halfway down. Inhale, upward-facing dog, and exhale, downward-facing dog. Gazing at our fingertips, walk or jump to the top of our mat. Inhale, halfway lift. Exhale, forward fold. Inhale, swooping our arms all the way up in the seated position, and exhale, bring your hands heart to center. Inhale, arms come all the way up to the sky, and exhale, forward fold. Inhale, flat back. Exhale, placing our hands down on our mat, we're going to shoot our right leg back, coming into a low lunge. Inhale, arms up. Exhale, opening up to the right side, gazing at our right fingertips. Cartwheeling our hands on either side of our feet, pushing back into this high plank, and lowering down halfway. Inhale, upward-facing dog, and exhale, downward-facing dog. Inhale, left leg's going to come high. Exhale, stepping that through, coming into this low lunge. Inhale our arms up, and exhale, opening up to the left, gazing at our left fingertips behind us. Cartwheeling our hands on either side of our foot, curling our toes, our right toe underneath us. We're going to come into this high plank, and exhale, lower down. Inhale, upward-facing dog, and exhale, downward-facing dog. Gazing at our fingertips, walk or jumping to the top of our mat. Inhale, halfway lift, and exhale, forward fold. Creating distance between our feet. Our toes are faced on the outside of our mat. We're going to inhale arms up, and exhale, squatting all the way down, coming into Malasana. Breathing here, feeling strong, grounding our feet. Our spine is straight Placing our hands in between our feet, slowly rolling up, and walking our feet, coming to the center of our mat. Placing our fingertips underneath our toes, we're going to come here, putting a bend into our elbow. Slowly releasing that, inhale, rolling all the way up to the sky. Inhale, arms come all the way up. Exhale, opening up to the right. Sweeping our right arm up, meeting our left hand up to the sky, and exhale, sweeping our left hand back, and down, opening to the left. Two more times, both ways. Inhale up and open to the right. Inhaling up and opening to the left. Inhaling all the way up and exhale, falling forward. Inhale flat back. Exhale, making your way all the way down to a seated position on your mat. Moving into half compass, we are going to keep our left leg bent on our mat, and we're going to take our right shin and kind of cradle it in our arms. Just swaying it back and forth here. If full compass is in your practice, feel free to take that. And slowly lowering that down. Opposite side, picking up our left shin, and just kind of rocking that here, back and forth. And lowering that down. Coming to a lying position down onto our mat. We're going to inhale, putting the pressure into our toes, lifting our hips high, coming into a bridge. And release. Inhale, come up, and exhale, release. Inhale, coming up, and exhale, release. Inhale, coming up, and releasing. Inhale, grabbing your right knee, extending your left. Our left hand is going to grab our right knee, and it's going to twist over our side body, and we are going to gaze out at our right fingertips. Inhale, bringing that knee one last hug close to your chest and releasing. Left knee comes close to our chest. Our right hand is going to grab our left knee, crossing it over our body, gazing at our left fingertips this time. And slowly coming up, hugging that left knee back to your chest. Releasing that down, coming into our final pose, Savasana. Our palms are facing towards the sky. Arms and legs are straight. Our eyes are closed. And this is the time to reflect on this practice, reflect on that self-love and self-routine that you have created for yourself. Begin to wiggle your fingers and wiggle your toes. Coming back to your surroundings. And whenever you are ready, falling to your left or your right side, using your arm as a pillow, and slowly coming up to the top of your mat in a seated position. Couple more inhales and exhales here. Inhale through our nose, exhale through our nose. Thank you so much for practicing with me today, and creating time to have this self-routine for yourself. And creating a self routine that connects us to God is such a wonderful thing. So thank you so much again for practicing with me. Namaste.

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