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Yoga For Courage
18m

Yoga For Courage

Yoga that helps call on your courage and connect you back to your spirit center.

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Hey, everybody, my name is Rehl Clarke. Thank you so much for joining me in this practice today. I am super excited about this flow. It is all about courage and finding that courage that is within all of us. So it's gonna be a little bit faster of a Vinyasa. We are gonna be holding poses just a little bit longer. It's gonna be 15 minutes, short, sweet, but you will feel it. With that being said, I just wanted to talk about how courage is such a powerful thing. And when we are courageous, we can overcome and accomplish so many things that we are going through. And one of the ultimate ways to find that courage is to turn to God or a higher power and ask to have help to overcome whatever struggle or whatever challenge that we are facing in our everyday life. And so just think about that today while you are flowing with us, of how empowering it is to feel courageous and to feel strong. With that being said, let's get into it. I want you to be in a seated position, sitting up tall. You can be on your knees, crisscross, whatever is most comfortable for you, and we're just gonna do a breath work here called Dragon's Breath, or Fire Breath. It's really just going to get us pumped up, it's gonna get our heart flowing, our blood flowing, and it is going to just make us feel super good and strong and courageous. With that being said, put your hands on your knees, and how this works is we're gonna inhale and exhale, moving our stomach in and out, flexing our core, releasing our core, and it's gonna sound a little something like this. So I want you to just focus on the exhale. Naturally, your body is going to do the inhale for you, but we're just gonna do this about 15 times and we'll do it twice. So inhaling and exhaling, release. Inhale all the way up and exhale, releasing that. We're gonna do that one more time. Again, remember to engage your core and just focus on that exhale, that breathing out through your nose. Inhale and exhale. Inhale and exhale through your mouth, letting everything go. From here, we're gonna inhale our arms straight up overhead and exhale, forward fold, bending down. Inhale, arms come all the way up, and exhale, hands heart to centers, slightly bending forward. Last time, inhale, arms straight forward, and exhale, bending down. Inhale, finding stillness. We're going to take one more deep inhale, holding here at the top, and exhale. Wonderful. From here, we are going to be moving to a tabletop position, so coming down onto your knees, placing your hands directly underneath your shoulders. And from here, we're gonna do a bear to table motion. So we are gonna curl our toes underneath us and we're going to bring our knees close to our chest and then we're gonna release, coming to table. So we're gonna inhale and exhale, bringing our knees to our chest. Inhale and exhale. Inhale and exhale. A couple more times here, finding your flow. Inhale and exhale. Inhale and exhale. Inhale and exhale. This time, holding it here, feeling strong, feeling courageous. You're gonna feel that burn in your quads and in your arms. Breathing here. And releasing that, coming all the way down, pushing ourselves back into child's pose. Lengthening our arms out here, feeling that stretch in our back and in our arms, melting our chest to our mat. We're gonna gaze up on our fingertips, coming back up to table top, curling our toes underneath us and pushing into our first down dog. Pedaling our feet out for just a couple of seconds here. We're gonna gaze at our fingertips and walk to the top of our mat. Inhale, flat back, exhale, forward fold. Inhale, coming all the way up, and exhale hands heart to center. Inhale, putting weight into your heels, shooting your bum down, coming into a chair position, arm go up, gonna exhale, bring your hands heart to center. From here, we're gonna take our left elbow and place it on top of our right knee, coming into a spinal prayer twist here. And we're just gonna hold this. Option here to open your arms wide, or just keep them in this prayer position is perfectly fine. Coming back to center, taking a deep inhale and exhale. Falling to the opposite side here. You're gonna feel that burn in your legs. It's a good burn, feeling strong. Inhale, coming to center, exhale, forward fold. Inhale, halfway lift. This time, we're going to place weight into our heels. Inhale, come all the way up, hands heart to center. We're gonna do that one more time, but we're gonna add a Vinyasa through this. So we're going to inhale, pressing our feet down, coming to a chair, bringing your hands heart to center, inhale and exhale, opening up to the right. Breathing here. Bring your hands heart to center. Coming back and exhale, opening up to the opposite side. This time, exhale forward fold, inhale, halfway lift. Exhale, bringing ourselves into this plank position. Coming into Chaturanga halfway. Inhale, upward facing dog, curling our toes underneath us, coming into downward dog. From here, we're gonna gaze at our fingertips. We're gonna inhale. Right leg goes high, exhale, bringing that foot in between our hands, coming into a high crescent lunge. Exhale, opening up to Warrior 2. Inhale, bring your right arm up and over us, coming into Reverse Warrior. Coming back to center, we're going to place our right forearm on top of our knee, bringing our left arm up and over, gazing at our fingertips, side angle. From here, placing our hands on either side of our foot. We're gonna shoot our leg back, coming into this plank position. Exhale, lower down, inhale, upward facing dog, and exhale, coming into downward facing dog. Catching our breath here, pedaling out our feet. Gonna gaze up at our fingertips and walk or jump to the top of our mat. Inhale, flat back, exhale, forward fold. Inhale, coming up in that chair position again, and exhale, hands heart to center. Opposite side. Here we go. Inhale, sitting back into that chair. Bring your hands heart to center. We're gonna exhale, turning ourselves to the right. Inhale, hands come heart to center, and exhale, coming to the left. Breathing here, we're gonna come to the center, we're gonna exhale, forward fold. Inhale, halfway lift, exhale, placing our hands down on the mat, coming into that plank position again, lowering down halfway, pushing up, inhaling, upward facing dog, and exhale, downward facing dog. Inhale, left leg goes high, gazing at our fingertips. We're gonna step our foot in between our hands, coming into that high Crescent lunge. From here, opening up to Warrior 2. Feeling strong here, gazing at our fingertips. We're going to inhale, reverse our Warrior. Coming back to center. Exhale, placing our left arm on our left knee, right arm goes up and over, gazing at our fingertips, coming into side angle. Cartwheeling our hands down, placing them on either side of our foot. We're gonna shoot our leg back, lowering down halfway, inhale, upward facing dog, and exhale, downward facing dog. Catching our breath here. That was a good, hard flow. Good movement. We're gonna gaze at our fingertips, taking Walmart deep inhale and exhale as we pedal out our feet. And walk or jump to the top of our mat. Inhale, halfway lift. Exhale, forward fold, but this time I want you to hang here. I want you to grab each of your elbows and sway back and forth. Letting your head, letting your shoulders feel heavy. I want you to sway your head in a no motion and say, no, I will not give up. And I want you to sway your head in a yes motion and tell yourself, yes, I am courageous. Placing our hands down on our mat. We're gonna inhale, halfway lift, coming into another forward fold. And inhale, coming all the way up, hands heart to center. Inhale, arms come all the way up. Exhale, forward fold. Inhale, halfway lift. Exhale, shooting back down into a plank position. Now, from here, we're gonna hold this for a couple of breaths, making sure that our hands are aligned with our shoulders, our bum is not here or here, but it is at a level place. It is even and we are engaging our core. Breathing here, feeling strong. We're gonna start tapping each shoulder. 10, nine, eight, seven, six, five, four, three, two, almost there, and one. Holding for one more breath. And exhale, bending your knees, shooting back into child's pose. Breathing here, rewarding yourself, relaxing here. Gazing at our fingertips, we're gonna push ourself up, curl our legs underneath us, and come to a seated position on our mat. From here, coming into a butterfly. Angle this way so you all can see. We're gonna extend our right leg out, bringing our left foot into our right inner thigh, and we're just gonna stretch to the side here. Inhale, coming up, flipping to the opposite side, right foot touches the left inner thigh, and just fold forward here, getting a nice stretch. Inhale, coming up, coming into a seated position. We're gonna lower ourselves all the way down. From here, we're gonna inhale left knee to chest, and exhale, release, inhale, right knee to chest, exhale, release, inhale, left knee to chest, and release. Right side, inhale and exhale. One more time each side. Inhale and exhale. Inhale right and exhale. From here, placing your feet down on your mat, we're gonna let our knees fall right to left. Doing a couple of windshield wipers here. Finding stillness, We're gonna inhale, bringing both knees to our chest and our nose to our knees, giving ourselves a big hug. Slowly releasing that, making our way into our final pose, Shavasana. Legs are flat, down on the ground, arms are out, palms are up. This is our final resting pose. Just breathe here. Be aware of your surroundings. Giving yourself this time as a reward for being so courageous during that last flow and moving your body in fast motions and breathing quickly. Now it's time to relax. Just breathe here. Begin to wiggle your fingers and wiggle your toes. Coming back to our surroundings, being aware of what is around us, what we hear, what we feel. Whenever you're ready, falling to the right or left side, using your arm as a pillow. Taking one deep inhale and exhale. Coming to a seated position, meeting me on your mat. We're gonna take one more inhale, arms go all the way up to the sky, and exhale, hands heart to center. Thank you so much for practicing with me today. I hope each and every one of you feel more courageous and feel more brave, and can take that with you through the rest of this day, through the rest of your week. Thank you so much again for practicing. Namaste.

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