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Yin-Yan Meditation
13m

Yin-Yan Meditation

12-minute meditation and yoga flow.

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Hello, everybody. My name is Rehl Clarke. Thank you so much for practicing with me today. Our flow is going to be a very meditative, more yin yoga based flow, meaning we are going to be holding the poses for a little bit longer, really deepening our stretch. You are going to leave feeling amazing after this quick yoga flow. While we are in these poses, we're going to really be focusing on our breath, inhaling and exhaling. While we do so, I really want you to focus on your relationship with God or a higher power as we inhale and what things you can do to enhance that relationship you have with God. On our exhales, I really want you to be thinking about any harsh or negative thoughts or feelings that may be withholding you from forwarding and progressing your relationship with God. So with that being said, let's get into it. We're gonna begin in a seated position. I do have a yoga block here with me today. If you do not have a yoga block, you can use a pillow, a stack, blanket. But if you have neither of those, do not worry. You do not need a yoga block. It is just an option throughout this flow today. We're gonna start in a seated position. I'm going to sit on my block. If you want to sit on your pillow, on your blanket, just coming into a comfortable position. I'm going to come into a bound angle here, and we're gonna sit up tall. We're really gonna focus in on our breathwork today. Placing our left hand over our heart and our right hand over our belly, we're gonna just inhale through our nose and exhale through our nose. At this time, I really want you to think of ways that you can connect with God more, positive ways that you already connect with God. And on your exhale, releasing any harsh feeling that you may have. Allowing this practice to only involve love, happiness, and peace. Focusing on your surroundings. When we meditate, it's this fine line between having a clear mind and not thinking of anything, but being very present in the moment, not thinking of the future, thinking of the past. I want you to keep that in mind as you inhale positive thoughts with your relationship with God, and as you exhale all the harsh feelings. Do not get overwhelmed of what you can be doing better, but rather think of what you're good at now. Couple more breaths here. Releasing our hands, placing them down onto our knees, bringing our knees to our chest. We're going to be giving ourself a hug. Whether you're sitting on a block or sitting on the floor, hug yourself here. We're gonna inhale through our nose and exhale through our mouth. Three more times. Inhale through our nose and exhale through our mouth. Inhale through our nose and exhale through our mouth. Removing the block if you are using one. We're going to come into a seated position, butterfly. We're gonna inhale. Our spine is straight, shoulders are broad, and we're going to exhale extending our right leg out. Inhale, arms up, and exhale, bending down, bringing our nose to our knee, keeping a bend in our elbow here, and falling forward. Sinking deep into these poses. Being mindful of our thoughts, our feelings, being present in this moment. Slowly coming up, switching our legs. Left leg extends out. Right leg is bent. Just gonna move my block over here. Inhale, our arms up, and exhale. Bending our elbows, bringing our nose to our knee, and falling forward. Sitting back up, we are going to come back into this bound angle. Inhale, lengthening our spine, and exhale, falling forward. This time taking our left arm and placing it under our left knee, reaching our right arm up to the sky and bending that over to the side. Releasing both of those hands, placing our right hand down onto the mat, our left hand is going to come up and over. And releasing that. Coming to a tabletop position here. We're going to keep our knees wide, lower down into a child's pose. Instead of keeping our forehead down on the mat, we're going to place our chin down on the mat. Breathing here. Gazing at our fingertips, coming up into that tabletop position, curling our toes underneath us, and pushing our hips up and back into down dog. Pedaling out our feet here. We're going to lift our left leg, crossing it over our right ankle, getting a really nice calf and hamstring stretch here. Releasing that, peddling our feet out. We're going to lift our right leg, crossing it over our left ankle, feeling that same stretch on the opposite side. Pedaling our feet out, inhaling at our hands. Pedaling that back out, gazing at our fingertips. We're going to walk to the top of our mat, inhale, halfway lift, and exhale, forward fold, keeping a bend in our knee. Slowly rolling up one vertebrae at a time. We're gonna inhale and do a couple shoulder shrugs here. Forward and back, backwards and forwards. Inhaling, our arms all the way to the sky, gazing at our fingertips. We're gonna exhale, falling forward, inhale, flat back, and lower ourselves down onto our mat. We're gonna lay all the way down on our mat, and we're going to take our block or our pillow, whatever you have, and I'm gonna put it on the second height. You can put it on whatever height is best for you. We're gonna put it just right at the bottom of our spine. We're just gonna sit here in this assisted bridge Taking our left ankle and placing it on top of our right knee, we're going to sit here in this figure four. Slowly releasing that, moving to the opposite side. Right ankle is on top of left knee. Slowly releasing that, removing the block from underneath you if you have one, and slowly coming down into our final pose, Shavasana. Again, just focusing on the love we have for God, the relationship that we have with God, taking this time for yourself to really reflect on that. Begin to wiggle your fingers and wiggle your toes. Being aware of your surroundings, aware of what is around you. And slowly rolling up one vertebrae at a time to come to a seated position on your mat. We're gonna inhale, arms up, exhale, open up to the right. Right hand is behind us. Left hand is in front. Inhale, up to the sky, and exhale, opening up to the opposite side. Inhale, both arms up, and exhale, bringing your hands heart to center. Thank you so much for taking the time to think of God and to think of yourself during this yoga flow. Thank you so much for practicing with me. Namaste.

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