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Journaling Yoga
29m

Journaling Yoga

Enjoy a restorative flow with a journaling prompt.

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Hi, everybody. My name is Rehl Clarke, thank you so much for joining me in this flow today and practicing with me. Our yoga flow is going to be based around journal flow, so before we get into any movement, any breathing, I would like to invite you to grab a pen and a piece of paper or a cell phone, anything that you have that you can write down notes on. And we are just going to think of some goals that we want to set for this week, for this day, and for this yoga flow. So with that being said, I just want you to sit in a comfortable position, whether that is on your knees, your legs are crisscrossed, or you are in Butterfly Position. And I want you to sit tall, and we're just gonna take a couple deep breaths here. Inhaling through the nose and exhaling through the mouth. Lengthening our spine, filling our belly with air. And exhale. Let's do this two more times. Inhale. And exhale. Inhale. And exhale. Now that we are a little bit more in tune with ourself, in tune with our surroundings, I want you to grab your journal or your phone, whatever you have nearby to take some notes. And I just want you to write down where you are at spiritually, mentally, emotionally, physically. Your state of mind at this moment Just write down how you are feeling. Now I want you to just take a couple, maybe one minute here, and just write down some goals that you wanna set for yourself spiritually, mentally, emotionally. And at the end of this flow, we are going to think of those goals and think of ways that you can accomplish them. So just take a minute here and write down the goals you have. Setting that down. We will be coming back to that, and I just want you to be mindful of yourself during this flow, I want you to feel connected with yourself, and I want you to feel connected to God or a higher power and remember that when we are connected to God and that higher power, we can accomplish the goals that we set out for ourself, we can set ourself up for success. And so during this flow, I just want you to keep that in mind, and when we come back to these goals, anything that you came up with of a way you can accomplish that goal, we will come back and write those down. All right, sitting tall on our mat. Hands are facing upwards. This is going to bring enlightenment to us. We are going to feel power, we are going feel strength, and we're just gonna breathe here. Sitting up tall. Spine is long and lengthened. We're just gonna breathe here again. Inhaling. And exhaling. Inhaling through our nose, expanding our belly. And exhaling everything out through our mouth. Inhale. And exhale. Couple more times, inhale. And exhale. Last time. Placing our hands, or our palms down on our knees, we're going to inhale, our arms up to the sky, and exhale, dropping our right arm behind us, placing our left hand out in front and gazing behind our right shoulder. Inhale, both arms up. Opposite side, left hand goes down, right hand in front of us, gazing over our left shoulder. Inhaling, both arms up. And exhale, dropping down to the right side. Inhaling, up. And exhale, dropping down. Feeling that nice spinal stretch here. One more time on either side, inhale. And exhale, right side gazing over our right shoulder. Inhale. And exhale, left side. Inhale, arms come all the way up. And exhale, bringing our hands heart to center. Inhale, arms up. Gazing at our fingertips. And exhale, bring your hands heart to center. One more time, inhale, all the way up. And exhale, bring your hands heart to center. From here, making your way onto your knees. If this is not a comfortable position for you, if this is going to put any pain in your knees, please feel free to continue to sit crisscross or in that Butterfly Position. We are going to sit tall, and we're going to bring our wrists up. And we're just gonna do a couple wrist circles here. Getting some good movement in our wrists. Maybe two or three times each way. Placing our hands down on either side of us, we're going inhale our arms up all the way. Our right hand grabs our left wrist, and we're gonna reach it up and over. Feeling that nice side body stretch. Flipping the grip, left hand grabs right wrist, and pulling that over. One more time, inhale. Reaching over to the right side. Inhale, up. And exhale, reaching over to the left. Inhaling, arms all the way up. We're going to exhale, coming into a Tabletop Position. Making sure that our shoulders are aligned with our wrists. We're gonna do a couple Cat-Cows, but we're gonna do opposite breath work here. So we're going to inhale, bringing our belly button to our spine, arching our back. And exhale, gazing out in front of us. Inhale, arching our back, really bringing our belly button to our spine. And exhale, gazing forward, letting our heart melt. Inhale. And exhale, melting our heart to the floor. Couple more times here, finding your own rhythm, what feels good for you. Just really focusing on our breathing, focusing on squeezing at the top as we come into Cat. And as we release to cow, melting our heart down. Finding stillness in this Tabletop Position, we're gonna do a couple Bird-Dogs. From here, I want you to extend our right leg out. Finding balance, really engaging our core, we're going to put our weight into our right hand and lift our left arm forward. Gazing at something in front of you to find that balance, to find that stillness. And we're going to bring our nose to our knee, crunching in. And releasing. We're gonna do this a couple times. Inhale, knee to nose. And exhale. Finding your motion here, finding your rhythm. Crunching your knee to your nose. Couple more times here, lengthening and crunching that in. Lengthening out and crunching in. Placing your left hand and your right knee down on the mat, we're gonna move to the opposite side. Bringing our left leg straight out. Finding stillness here. Putting our weight into our left hand this time, we're going to gaze forward, lifting our right fingertips out. And crunch. Lengthen. And bringing that all in. Inhale. And exhale. Inhale, lengthen. And exhale. Inhale, lengthen, a couple more times. And exhale. Inhale. And exhale. Finding stillness, coming on all fours. We're going to curl our toes underneath us, pushing our hips back, coming into our first Down Dog. Now this being our first Down Dog, it's going to feel a little bit tight on our hamstring, so I want you to pedal out your feet here. Getting some nice movement, maybe moving your hips right to left, left to right. Gazing out at our fingertips, we're going to walk our feet to the top of our mat, and we're just gonna hang here. Feeling heavy, letting everything fall forward. We're going to inhale, our arms coming all the way up. And exhale, hands come to heart center. Inhaling, our arms all the way up. Exhale, placing our hands down on the mat, forward fold. Inhale, hands go on chin, flat back. Exhale. Shooting our right leg back, coming into a low lunge. Inhale, arms come up. Exhale, hands heart to center. Placing our hands on either side of our foot. Curling our right foot underneath us, we're gonna shoot our leg back, coming into a Plank Position. Here we're going to lower down halfway. And inhale, Upward-facing Dog. Exhale, Downward-facing Dog. Again, pedaling out our feet here, getting that good movement. Staring at our fingertips, we're going to inhale, right leg goes high. And exhale, stepping our right leg in between our hands. Coming up, lowering our left leg down. Hands heart to center. Placing our hands on either side of our right foot, curling our left toes underneath us. Coming into a high lunge, we are going to meet our left foot to our right foot at the top of our mat and hang heavy here. Inhale, half lift. Exhale, forward fold. Inhale, come all the way up. And exhale. Hands, heart to center. Inhale, our arms all the way up. Exhale, forward fold. Inhale, halfway lift. Exhale, this time our left leg is going to shoot back. Inhaling, our arms up. And exhale, hands come heart to center. Placing our hands on either side of our right foot, left foot curls underneath us. We're going to shoot back into a Plank Position. And exhale, lowering down. Inhale, pushing up. Vinyasa. And exhale, Downward-facing Dog. Pedaling our feet here. We're going to gaze at our fingertips, and we're gonna inhale, left leg goes high. And exhale, stepping that through, lowering our right leg down. Arms come up. And exhale. Hands to heart center. Placing our hands on either side of our left foot, curling our right toes underneath us. We're going to push ourselves up into a high lunge, making our way to the top of our mat. And again, hanging here. Inhale, flat back. Exhale, forward fold. Inhale, arms come all the way up to the sky. And exhale, hands heart to center. From here, we're going to inhale, our arms all the way up. And exhale, forward fold. Inhale, flat back. Exhale, placing our hands down, shooting back into a Plank Position. Lowering down halfway, Chaturanga. Inhale, Upward-facing Dog. And exhale, Downward-facing Dog. Holding our Down Dog here for just a couple of breaths. Gonna pedal our feet back and forth. Breathing here, just taking maybe one or two deep inhale and exhales. Gazing at our fingertips, we're gonna walk or jump to the top of our mat. Inhale, halfway lift. Exhale, forward fold. Inhale, come all the way up. And exhale, hands come heart to center. We're gonna work on a couple balancing poses today, so coming at the top of our mat. Feet are firm, aligned with our hips. We're gonna inhale, our arms all the way up. And exhale, bring our hands heart to center. Putting weight into our left foot first. We're going to bring our right foot to either our inner thigh, our shin, or our low ankle, coming into a Tree Pose. I'm gonna stand a little bit in this direction so you all can see. So foot placement can be here, here, or here. Just avoiding keeping your knee with any pressure on it. So from here, holding, feeling strong, focusing on something in front of you, and just breathing. Lifting and hovering our foot, we're going to shoot it back out behind us, coming into a Warrior III Position. Keeping your hands down on the mat or up in a Prayer Position or back behind you, whatever you are most comfortable with. We're just gonna breathe here, our foot's gonna feel on fire. From here, coming all the way up, hovering your foot, don't let that foot touch the floor. We're gonna cross our right leg on top of our left, crossing our arms, and slowly sitting down, coming into eagle. Breathing here. Staring out in front of you to hold that balance, keeping our core engaged. We're gonna slowly release that. And setting our foot down on the floors, shaking out our left foot. So good, we're gonna inhale, our arms come all the way up. Exhale, forward fold. Inhale, flat back. Exhale, shooting our legs back into Plank Position. Exhale, lowering down halfway. Inhale, Upward-facing Dog. And exhale, Downward-facing Dog. Taking a couple breaths here, preparing for those same balancing poses that we were just doing but on the opposite side. I want you to think about the goals that you set at the beginning of this class. Maybe one of those goals were to accomplish something new, to try something that's out of your comfort zone. And maybe these balancing poses can help you achieve that today. Staring at our fingertips, we're gonna walk or jump to the top of our mat. Inhale, halfway. Exhale, forward fold. Inhale, arms all the way up. And exhale, hands heart to center. Inhaling, our arms up. Exhale, hands to center, preparing for this pose. Lifting our left leg high, placing it either on your ankle, your shin, or on your inner thigh. We're gonna hold this pose here. Feeling strong. Staring at something in front of you to help you balance, engaging your core. And not forgetting to breathe. Slowly releasing that, not letting your foot touch the floor, hovering it above, we're gonna prepare for Warrior III. Placing our hands down on either side of our foot, we're going to extend our left leg back, coming into Warrior III. Now this being an assisted Warrior III, you are more than welcome to bring your hands to your heart in a Prayer Position or bring your arms out behind you. But if you are just comfortable with keeping your hands on either side of your foot, that is perfectly fine. Inhale, coming up, hovering that foot again. Crossing our left leg over our right, our left arm on top of our right, and sitting down. Feeling that burn in our foot. Breathing. Feeling strong while we hold this pose. And slowly release that, placing our left foot down on the mat and shaking out our right foot. That was awesome. We're gonna inhale, our arms all the way up. Exhale, forward fold. Inhale, flat back. Exhale, shooting back into that Plank Position. And this time we're gonna lower all the way down onto our belly. From here, placing our hands underneath our shoulders, we're gonna inhale and push up, coming into Baby Cobra. And exhale, lying all the way down. Inhale, pushing up Baby Cobra. And exhale, all the way down. Inhale, pushing up to Baby Cobra. And exhale, all the way down. This time, curling our toes underneath us, we're gonna inhale, pushing ourselves up onto our knees and shooting back down into Child's Pose. And I just want you to relax here and just really focus on your breath. We're gonna be here for just a couple of seconds. Really feeling the stretch in our upper back and our arms as we lengthen out towards the top of our mat. Gazing at our fingertips, we're gonna inhale, come up onto all fours, crossing our feet underneath us, making our way into a seated position. From here, we're going to slowly lay down on our back, one vertebra at a time. I want you to inhale, bring your knees to your chest and your nose to your knees. I just want you to rock back and forth here. Maybe rocking side to side, forward and backwards. Taking our two pointer finger and our middle fingers, making a peace sign, we're going to grab our big toe, and we're going to extend our legs out, coming into Happy Baby. This is a great hip opener. This is just the time to focus on you and take time for you during this whole flow, during this pose that we are holding. Bringing your knees to your chest again, nose to your knees. We're going to keep a hold of our right knee and extend our left. Pulling our right knee just a little bit closer. And releasing our right leg straight out in front of us, we're gonna bring our left knee to our chest, and again, pulling our knee just a little bit closer to our chest. Extending that forward, we're going to bring both of our feet close to our bum. And we're gonna inhale, lifting our hips up to the sky, coming into a Baby Bridge. Releasing that. Inhale, lifting our hips high. And exhale, falling to the ground. Inhale, hips high. And exhale. One more time. Inhale, hips high. And exhale. From here, we're going to windshield wiper our knees, so letting our knees fall left to right, right to left, just a couple times here. Finding stillness, we're gonna inhale, giving ourself one last hug, bringing our knees to our chest and our nose to our knees. And exhale, releasing everything. Laying our arms down flat on the ground, legs are extended. Palms are facing up, coming into our final pose, Shavasana. This is the final resting pose, this pose is for you. During this time. I want you to think about those goals again, think of how you can rely on God or a higher power to help you accomplish the goals that you have set for yourself. And just breathe here. Begin to wiggle your fingers and wiggle your toes, coming back to your surroundings. Being aware of anything that you hear, that you feel, that you smell. And when you are ready, falling to the right or left side, using your arm as a pillow, just taking one or two deep breaths here. Pushing ourself up to the top of our mat. We're gonna take one inhale, arms up to the sky. And exhale, hands heart to center. Now, before we end this flow, I want you to grab whatever you were using before to take your notes. I want you to open up your journal, and I want you to write down anything that came to you of how you are going to accomplish these goals or maybe a new goal came to you that you want to set with yourself. So just taking a minute here to write these down. Setting that down. But feel free if you have any other things that you are wanting to write down after this practice, please write them down, anything that comes to you throughout the day. Always being mindful of that. Thank you so much for practicing with me today. Namaste.

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