Yoga Dosha (20 mins!) Vata Balancing Ayurvedic Yoga Poses | Clareminded

Yoga Dosha (20 mins!) Vata Balancing Ayurvedic Yoga Poses | Clareminded


hi guys welcome to Clareminded my name
is Clare today is yoga dosha and we’re focusing on Vata balancing yoga postures
so we’re gonna be on our mat the entire time this time really focusing on
grounding down our Vata and balancing out any imbalances that we’re
experiencing right now and focusing on really connecting back to our source
back to the earth and back on the mat so go ahead and grab your mat hop on the
floor and meet me there for yoga dosha okay so when you guys are ready go ahead
and hop on your mat we’re going to start any easy pose so just finding a nice
cross-legged position and then removing any extra flesh that you have underneath
your sitting bones just so we have our tailbone directly rooted on towards the
crown we’re going to bring your hands down to our laps and just gently close
our eyes for just a moment take a soft inhale through your nose
and a full exhale let it go just take this moment to connect to your
breath find a nice strong alignment in your
spine although someone’s pulling a string from the top of your head so you
sit up nice and tall relax your shoulders in setting the breath to your lower
belly and breathe out gently pulling your
belly button back towards your spine release any tension in your forehead
your cheeks unclench your jaw and breathe exhale out all of your air completely
are you starting our practice with one cleansing breath full inhale through
your nose fill your lower belly and fight the breath into your chest your
upper lungs here inhale exhale release it on your inhale softly butterfly and your
eyes open and reach your hands all the way up towards the sky start to lengthen
through your side body here relax your shoulders maybe take your gaze up keep
your core engage here to remove any arching in the lower spine inhale
lengthen and then exhale bring your left hand to your right knee right hand goes
behind you coming into a gentle and easy twist here gently pressing into your
right palm to lengthen your spine up nice and tall inhale and then exhale
gently twisting a little allow your chest to be the guide here
inhale exhale maybe allowing your gaze to go
back even further one more breath full exhale out
being out gently come back up their center reach both hands all the way up
towards the sky will lengthen through the side bodies and then switching sides
bring your right hand to your left knee left hand behind you gentle easy twist
towards the opposite side and again focus on lengthening the spine on your
inhale and then deepening the twist on your exhale allowing your gaze to follow
this all how kind of focus your twisting here. inhale and exhale two more breaths last breath, inhale and exhale deepen. inhale
and how come all the way up there since you reach your hands all the way up
towards the sky and then exhale your right hand down towards the ground reach
your left hand up and over coming in to an easy pose of the gentle side stretch
you want to press your right hand in towards the mat so that way we lengthen
our right obliques order rotate your chest slightly open towards the sky and
reach that left arm up and over and then relax left shoulder inhale to lengthen
then exhale deepen maybe coming down onto your forearm if that feels okay you
really want to make sure you’re rooting your left sitting bone down and towards
the ground one more inhale and exhale inhale come up through Center reach both
hands all the way up towards the sky and then exhale last hand down towards the
ground reach that right hand up and go over gentle side stretch so for the
vata dosho we deal a lot with our imbalances in our gut and our digestion
so stretching out through the side bodies and taking some gentle twists and
folds are really good for the vata dosha one more breath here inhale reach both hands all the way up
towards the sky lengthen through the side bodies connect your palms take your knees up
and then exhale hands down to heart center nice job okay so now we are going
to come into a seated forward fold so coming along with on our backward and
stretch our legs out long in front of us removing any extra flesh underneath our
sitting bones so our tailbone is directly on the ground I like to be
parallel we’re together flex the toes back towards your face or is your hand
all the way toward the sky inhale lengthen and then as you are two cells
start to reach reach reach reach your hands always past your feet lengthen
lengthen lengthen that side and then gently hinge at the hips bring the hands
down to wherever is comfortable and this might only be at your leg that’s totally
okay her legs for the ground everything is
exactly where it should be so as you inhale lengthen even the back of your
neck and on your exhale gently fold surrendering down, releasing your head breathe in and out stay with your breath here find that
gentle compression and your organs your digestive tract here surrender down exhale you know
releasing your hands down by the ground slowly unwind your spine vertebra by vertebra
breath all on the way back up into sitting beautiful so now we’re coming into
butterfly so in butterfly we’re going to bring the soles of our feet together
here if you want a little more intense you can bring the feet closer towards
your body if you want the less intense you can bring them a little bit further
away from your body so we are going to again pull out an ant your flesh from
our butt cheeks here reach our hands all the way up towards the sky really focus
on elongating the spine before doing any folding and then as you exhale lengthen
lengthen lengthen all the way down till you can’t reach any further and then
exhales you gently hinge at your hips bringing your hands down towards the
ground surrendering your head and releasing your neck if it’s more
comfortable you can grab for your toes and maybe use your elbows to push your
knees out wide or just reach for the ground in front of you so allow this natural fold ease any tension to relax your mind calm
your body exhale deep inhale and exhale one more breath here to slowly come out release your hands
down by the ground just like in that forward fold and
unwind your spine until all the way comes back up into sitting okay now coming into a bit of a hip
opener for me to fire log so for fire log it’s double pigeon so we want our
knee and our in get cross over one another if this is like no way in your
body totally okay you can take a half pigeon or supine pigeon with your core
lie down on the ground or if you want to join me in fire log double pigeon beer
you’re going to stack our knee and our ankles directly over one another there’s
a gap here that’s okay it’s pretty normal so totally okay if there’s a gap
here we want to again just release any extra flesh so we’re rooting down
through our sitting bones we want that connection towards the earth we want
that grounding for our vata dosha right so knee over ankle stacked and
then flex your toes towards one another and that will protect your knee joints
here again focusing on that length and reaching your hands all the way up
towards the sky and then exhale extend extend extend pull that on down you
bring your hands down towards the ground continuing to reach them as you inhale
and folding deeper as you exhale let go of any thoughts that you may be
having in this moment this allow yourself to feel your body and breaks
any sensations that you feel and then on your next inhale slowly
start to walk your hands back towards the center line of your body sitting up
nice and tall nice and then we’re gonna switch sides so straight in but just for
a moment here you can bend one and the other just creating a little bit of
movement and then dig into the other side so stacking your opposite foot on
top again knee over ankle moving any extra flesh that you have underneath
your sitting bones here toes are flexed towards one another
inhale lengthen and reach your arms all the way up and then exhale full belly
reaching reaching reaching expanding left side and then gently making your
way down to worse than that and again pressing your palms in towards the crowd
to lengthen your spine and then exhale fold a little bit deeper the compression and our digestive system
our tract here is great for balancing vata with every breath in length in your
spine in every exhale out allow your heart to
drip down a little bit deeper on your next inhale slowly start to walk
your hands back towards the center line of your body
releasing your legs bend your knees and plant your feet down towards the ground
walk your hands gently besides you just gently windshield-wiper you like
side to side let’s at least any tension lower back the hips is creating a little
bit of movement and now coming into a one-legged fold
we’re going to bring our left but inside of our right thigh
situating your tailbone down towards the ground reach your hands up nice and long
above you and then rotate your chest towards your right toes rotate your hips
as well start to lengthen all the way past your right foot reach reach reach
reach and then exhale for one-legged fold here again you can grab your leg or
your foot or gently place your hands down on the ground again you want to
focus on the inhale lengthening and then exhale folding a little bit deeper and
then gently inviting a small movement by pull your right hip back and squaring
yourself towards your right foot a little bit deeper by pulling that left
hip slightly micro inch forward. breathe in lengthen, exhale fold one more breath breath in
exhale breath out release your hands down by the ground
slowly unwind your spine to protect all those like joints sit up nice and tall and
then switching sides so left leg out long
right foot inside of your left thigh removing any extra flesh this is really
good to just align your sitting bones down and towards the ground and set you
up for a nice long spine reach your hands all the way up towards this guy
who rotate your hips rotate your chest to face your left foot reach all the way
past your left foot extend the spine reach reach reach and then exhale one
legged fold over your left leg again bring your hands down to the ground your
leg or foot breathe into lengthen and then exhale fold enjoying the gentle compression massaging your organs just gently
inviting the extra movement that stimulation
bring balance back to our body dosha one more breath Full exhale out
release your hands inhale gently unwind your spine all the way back up and this time
we’re going to bring both legs out to our sides here for a wide legged forward
fold okay wherever is comfortable is for you again we’re moving any extra flesh
this is going to help with our pelvic tilts right here you want to flex your
toes back towards your face will point them as long as there’s attention in
your feet that’s going to protect your knee joints here again reaching your hands up
expanding that side body and then start to reach reach reach reach forward or it
forward lengthening the spine and then exhale as you bring your hands down
towards the ground whatever is comfortable every breath in lengthen and
exhale fold. keep your toes engaged here legs are active breathe in breathe out Yoga is a great practice for vata
doshas because it helps calm our mind and centers our body it also helps
stimulate our digestive system by creating all these folds
here in yoga beautiful morning practice one more
breath releasing your hands down slowly unwind
your spine coming back up into sitting nice okay now bring your feet together here
and we’re going to spin towards a long way on our mat
bring your hips in to about the center of your mat here we’re gonna bend our
knees plant our feet down and towards the ground reach your hands out by our
side and then slowly come up or we’re gonna lower all the way down towards
your ground before to one slowly slowly bring your hands
down by your sides and then walk your toes back towards your glutes
you want to be able to touch your fingertips alongside of your heels here
you can take your gaze up connect your lower spine towards the ground exhale
out all of your stale air preparing for bridge pose hands out by your sides
inhale press into your field and lift your hips off the ground bridge pose
option to walk your shoulder blades underneath one another
send your hips up towards the sky feel the activation here in your thighs,
hamstrings and calfs continuing to press your heels and towards the ground
setting your hips up one inch higher and breathe out and exhale slowly slowly start to unwind your spine down –
all the way back to the ground give yourself some love, hug your knees into your chest and then bringing your hands out to a T we’re going to cross it to us easy supine twist so keeping our knees
together we’re going to drop them over towards the left side of our body we’re
going to keep our gaze up or towards our right hand projection supine twist here
both shoulders should be grounded and towards the mat and the knees falling
wherever they do be closing your eyes and finding the
energetic connection as you breathe in find that length in your side as you breathe out your body go back to your breath switching sides use the strength of your
core inhale your knees all the way up through Center and then switching sides
drop your knees over towards the right side of your mat. the gaze can go up
or towards your hand. and both shoulders are on the ground
knees are wherever they fall inhale and exhale releasing any tension release
any stress in the forehead the jaw inhale use the strength of your core to lift them
all the way back so we are going to keep your knees bent
we’re going to lift our hips up we’re going to move into plow pose here and
for this one we want our lower spine protected the entire time so we are
going to lift our hips up placing our hands all along our lower back here so
our entire palm as touching our spine we’re going to walk it up our shoulders
just a little bit and then start to straighten our legs coming over your
head here you want to keep your head gazing between your legs this will
protect your back of your neck as well so just straighten your legs if your toes on the
ground you can release your hands here and release them
and breathe into the back of the spine feeling that compression here is this
very intense feel free to skip this and take legs up the wall and it’s more
falling to you full breath pain
full exhale out slowly coming out of this bend your
knees a longer side body bring your hands back to your lower side and then
slowly slowly unwind your spine coming all the way back towards the ground nice
and gently here look over onto one side for fetal pose using your arm as a
pillow and then gently pushing yourself all the way back up into a seated
posture coming back to that easy pose that
cross-legged position well a inhale hands all the way up
towards the sky lengthen lengthen lengthen connect your palms and then
exhale hands to heart center close your eyes for just a breath inhale and exhale thank you beautiful sills for joining my
name is Clare and I’ll see you next time