- 2 months ago
Vinyasa Flow with Master Yogi Koya Webb
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LifestyleTranscript
00:00Hey Essence fam, I'm Koya Webb and I'm here to take you through a little bit of yoga and
00:12breath work for stress relief. I know we are all going through a time right now, a time
00:19where there's a lot of uncertainty, there's a lot of frustration, there's just a lot going
00:24on. What's most important right now is that you take care of yourself and you really make sure
00:31that you're in your healthiest state so that whatever you're doing, you can be your best.
00:36So let's start with some breath work. Place your right hand on your stomach and your left hand on
00:41your heart. Take a deep inhale and exhale, sigh it out. Take a deep inhale through your nose
00:51and sigh it out through your mouth. So now let's go to our mat and let's do a nice little stress
01:00relieving flow. So we're going to start off in child's pose. Take a deep inhale and exhale. Bring
01:10your hips back and relax down in child's pose. Now place your hands underneath your shoulders,
01:16spread your fingers wide and tuck your toes under in the back. Make sure your knees are right
01:21underneath your hips. Ground down through your fingertips and your knuckles and make sure
01:28you can lift your wrist. You want to make sure you're not putting a lot of pressure in your wrist.
01:32And then round your chin to your chest and then arch and look up, shoulders away from your ears.
01:40Again, round chin to chest and arch, look up.
01:45Now just circle your hips and your head clockwise or counterclockwise. It doesn't matter how it looks
01:56here. Just allow your body to move. And now go in the opposite direction. A couple circles in the
02:03opposite direction.
02:10And come back to center. With your toes tucked under, you want to lift your hips up. So this pose is called
02:17downward facing dog and your heels don't have to touch the ground. You can be on your toes, but this
02:23strengthens every muscle in your body. Make sure again, you're not putting that much weight in the wrist
02:28so you can lift your wrist on each side, but you're really putting the weight in your knuckles and your
02:32fingertips and melt your heart back towards your thighs. So bend your knees and melt the heart
02:38towards the thighs. So you really feel that stretch. And when you're ready, lift the hips and start to try
02:44to straighten your legs. You'll feel that nice, good stretch in the back of your thighs. Again, this is a
02:50total body strengthener and lengthener. Breathe a couple more breaths here. If you can place your
02:57heels down, go ahead and place your heels down. Feel that length. Deep inhale and exhale, side up.
03:07Now go ahead and walk to the front of your mat. Bend your knees for ragdoll. Grab opposite elbows and
03:13gently rock from side to side. Completely leg your head and neck go. So no looking up and
03:20holding on, just completely let go. Gentle sway here. You can feel all that blood just pooling to the top
03:28of the head. This helps with mental clarity and it helps release anxiety and stress. Just let it go.
03:36If something's frustrating you, just let it go for this moment. Take a deep inhale and exhale,
03:45slide up. Relax your hands down and round up one vertebra at a time. All the way up. Inhale your arms
03:55overhead. Bring your toes together to touch and exhale your hands to heart center. In this moment, I want you to
04:03close your eyes and make a commitment. Make a commitment to move your body each day. Moving your body activates your mind,
04:13your soul so that you mentally, spiritually, and physically can be in your best health.
04:21So make a commitment to take care of yourself, to get loved up every day by coming to your mat. Relax your
04:30hands down by your side. Inhale, your arms up overhead. Exhale, bend the knees, forward pull.
04:37Inhale, lengthen halfway, flat back. Exhale, bend your knees and step back to plank. So in plank position,
04:49if this is hard for you, you can bring your knees down. Otherwise, hold your plank strong here. Engage
04:54your core. Press through your hands. Fingers are wide. Breathe here. It's okay to rock forward and back,
05:01just feeling the engagement of your core. And then slowly bring your knees down and your chest and chin
05:07down and slide through for cobra. Inhale, lift up and exhale, relax down. Inhale, lift and exhale, relax.
05:20Inhale, lift and exhale, relax. We're just warming up the spine. Inhale, lift and exhale, relax. Tuck your toes
05:30under. Bend your knees, lift your hips, downward facing dog. Bend your right knee and bend your left,
05:37shifting your weight from side to side, looking underneath your armpits on each side, feeling that
05:43full body stretch. And then settling in, take a deep inhale and exhale, side out. You can even close your
05:55eyes here. And just focus on your breath in and out. Return to your Ujjayi breathing in and out through
06:03your nose. And then slowly step to the front of your mat. Inhale, lengthen halfway. Exhale, forward fold.
06:16Inhale, come up to chair pose. So knees are bent, arms are beside your ears. I want you to take a deep inhale
06:23and exhale, swing your arms behind you. Inhale, love. Exhale, fear. Inhale, peace. Exhale, chaos. Inhale, arms up.
06:36And exhale, hands to heart center and down by your side. Inhale, arms overhead. And exhale, bend your knees, forward fold.
06:46So we're going to step our left foot back behind us for crescent lunge. So you're on your back toe,
06:55pressing the heel back in space. Get your balance here. If you need to hear, toe your foot to the right.
07:00You can heel toe to the right. Inhale your arms up for crescent pose. So when we're doing the warrior series,
07:08it's really strengthening our legs, strengthening our core, bringing this vitality to our entire body.
07:15Hands to heart center and the back heel comes down, arms out wide to warrior two. Deep inhale.
07:21Exhale. And exhale, settle in here. Reverse your warrior, back hand is down. Top arm comes up and over.
07:34Back to warrior two. Straighten the front leg, reach out over the front toe, triangle pose. For triangle pose,
07:42you can plant your hands below your knee, your ankle, or you can bring your hand all the way to the ground.
07:47If you have a block, you can always put a block underneath your hand and then turn and gaze up at your top thumb.
07:53So you feel that length happening in your thighs, pressing your hips back into the space,
07:59and then melting your heart up towards your thumb as you gaze up. So you can feel how much this is
08:06activating as you root down and your hand is rising. We're taking up space on our mat,
08:12just like we should take up space in life. That's what this flow is all about,
08:19practicing how we want to live our life. Bend the front knee, come back to warrior two.
08:25Windmill your hands back down into the lunge, turn the toe in the back, and then step back to plank.
08:31Hold the plank for a second, feel your strength, feel your power here. And you can knees, chest, chin come down,
08:38or you can chaturanga come down, and you can cobra or come to upward facing dog, and then slowly shift to downward facing dog.
08:47Beautiful. Bringing the toes down and the heels down as far as you can, deep inhale, and exhale, slide out.
08:57Feeling that connection here. Engaging the core, pressing the hips back in space, bending the knees if you need to.
09:10And then slowly walking to the front of your mat. Inhale, lengthen halfway. Exhale, forward fold.
09:20Inhale, chair pose. So bend the knees, bring the arms up.
09:23Sink the chair a little bit lower. Good. And then plant the hands down. Bring the right leg back behind
09:31you for crescent. Heel toe the left foot to the left, so you have a really solid base. Inhale, the arms up.
09:38So we're just inhaling all of this energy into our body. Again, press the heel back in space,
09:46really sink down into that front thigh. And then turn the back heel down, hands to heart center, warrior two.
09:54Hold it there. I know you're feeling that burn in that front thigh. I am too.
09:59And then reverse the warrior. Back hand is down. Top arm comes up and over. Keep that bend in the front knee.
10:07Back to warrior two. Straighten the front leg. Reach out over the front toe. Triangle pose.
10:13Plant the hand underneath the knee or on the ankle or on the ground. Turn and look at the top thumb. Breathe.
10:20Take a deep inhale. And exhale. Side out whenever you need to.
10:25And then return to that ujjayi breath in and out through the nose. That's what's cultivating our heat
10:32and relieving the stress. It is the breath in everything that we do. Breathing fully,
10:38being fully, sitting the hips back in space so we get more of the length in the front of the thigh.
10:45And even use your strong legs. Maybe your legs are so strong you can lightly bring your hand off
10:51the ground. Check in with your body. See what it's capable of. Bend into the front knee. Back to warrior
10:59two. Beautiful. Windmill the hands back down into the lunge. Come back to that plank. Hold the plank for
11:05a second. You got this. Good. And then however you want to come down. Knees, chest, chin or chaturanda.
11:13Inhale, upward facing. And then exhale, downward facing. Now we're going to walk the feet up halfway
11:20on the mat. And we're going to sit down for a little bit of core work. Heart rate is up a little bit.
11:27Now we're going to really work on our core. So option level one, keep the hands behind you.
11:32Extend the legs out and in for 10, nine. If this is easy for you, you can bring the hands up.
11:40We're just working on the core here, getting the body heat up. This is also going to improve digestion.
11:47Squeeze the thighs together. Good. Hold it up.
11:53And relax the feet down. Good. Take a deep inhale. Move the hips towards the heel.
11:59And exhale. Come down to your elbows and all the way down to the ground.
12:05Plant your hands facing down and lift your hips up to the sky. Take a deep inhale.
12:12And exhale, slide out. And then lower the hips. Nice. Bring the knees into the chest. Gently rock from
12:20side to side. Take a deep inhale. Exhale, slide out. Feels so good. Straighten the left leg long on your mat.
12:30Right knee into your chest. And start to circle your ankle clockwise.
12:34And then counterclockwise. Both feet are flexed towards the face. And then take that knee across your body.
12:45Right arm goes up. Bend the elbow. Cactus the arm. And take the arm the opposite direction of the knee.
12:51Head follows the arm. Turning away from the knee. Big inhale. And exhale, slide out.
13:00Close your eyes. And just let your body be weightless.
13:06Allow your mind to clear. Breathe into every cell of your body as you let go completely.
13:19Slowly bringing the knee into the chest and blowing a little kiss.
13:23And switch sides. Left knee is into the chest. Circle the ankle. Clockwise.
13:31And counterclockwise. Take the knee across the body. You can stack the shoulders.
13:37So the left shoulder is on top of the right. Fully stacked. Knee is down.
13:41Left arm comes up. Bending at the elbow. Cactus the arm. As you turn the head and the arm the
13:46opposite direction of the knee. I like to call this your free chiropractic adjustment.
13:51You know, you don't have to pay for it. Just breathe here. Take a deep inhale.
13:56And exhale, slide out. Feels so good to just relax and just take some time for yourself.
14:03You deserve it. You work so hard and do so much for so many people. It's so important
14:10to take some time for yourself. So just close your eyes and let go.
14:14Deep inhale. And exhale, slide out. Bring the knee back into the chest. Give it a little kiss.
14:29And bring both knees into the chest. Rock forward and back on your spine. Bring your left heel to the
14:34corner of the mat. Right heel to the corner. Palms facing up. Inhale, lift your heart.
14:40And exhale, slide out. Wiggle your fingers. Wiggle your toes. Squeeze your fists. Squeeze your toes.
14:47And relax. Squeeze your glutes. And relax. Squeeze your eyes. And relax.
14:56And relax. Completely relax your entire body. Just let go. Savasana.
15:12Savasana.
15:14Savasana.
15:16Savasana.
15:20Savasana.
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