20 Min Yoga For Heart Chakra | Full Body Stretch To Reset & Calm Your Nervous System Perfectly

Heat. Welcome to beautiful Iceland. We are here today in front of this powerful and magical waterfall with a peaceful and heart connective yoga flow. The intention of this incredible space and water is here to remind you of the power that resides within your own heart. I encourage you to let the sound of the water today become your guide. Washing away all that no longer serves you, all that blocks the natural radiance of your being. As you move through this yoga practice, feel the energy of the earth beneath you and the vastness of the cosmos above you. Let them meet within your heart and allow this short practice today be your gift to yourself. A moment to return to love, to open, to forgive, and to embrace yourself fully and completely. Welcome to your practice. Welcome my friends. Thank you so much for joining me here today for this practice. We're going to get started by finding a comfortable seated position along the back of your mat. Bring your feet and your knees together. Placing one hand on your belly, the other on your heart center. Let's welcome a three-part breath, pranayyama. Allowing yourself to come into this present awareness. Inhaling into the belly, the ribs, and the heart. And then exhaling out of the heart, the ribs, and the belly. Inhaling belly, ribs, chest. Exhaling chest, ribs, and belly. When you're done three rounds, go ahead and take a big breath in and reach both of your arms up to the sky. And then exhale. Bend your elbows and bring your hands over towards your third eye with your eyes closed. Taking this opportunity to set an intention for your practice, allowing yourself to open your heart and your mind as you reach your arms back up to the sky. bring them around and then reach them to the front of your mat as you release into your child's pose. With your eyes closed, just stay connected to that breath. Noticing how your body is feeling in this very moment. Slowly coming back to center and then dropping over to your belly and hips. Pressing the hands into the mat. Just take gentle lifts of the chest and heart off the mat. and then release back down. Working with the breath. Inhale, open up. Feel free to keep your eyes closed, though. Exhale, forehead down. Press into the mat. Inhale, look up. Exhale, release. One more time. Press into the hands. And then slowly come back over to your hands and knees. Cat cow. Exhale as you round. Inhale as you arch. Exhale. Inhale. Nice gentle movement into the spine. Connecting movement and breath as one. Wonderful. And then slowly from here, keep your hips above your knees. Reach your hands forward and allow your heart to come all the way down to the earth. Bending at your elbows, place the hands in anali mudra. Taking your puppy pose while at the same time feeling a beautiful release through the triceps. Keeping your hands in prayer position again as a gesture of gratitude, of connection, allowing yourself to stay rooted in the breath as you give your body the permission to let go of any tension, constriction, or resistance. Beautiful. Let go. Drop it back down to your belly and hips. Inhale back into baby cobra. Holding here for two deep

breaths. Very intentional movement. And then exhale. Bring the hands down and see if you can lift up a little higher. Coming up into upward-facing dog at this time. Going a little deeper through this back bend. And then tuck your toes under and press yourself up into our first downward-facing dog. Let's add a little bit of movement here. bending one knee at a time, walking it out on one spot, and then walking as much as you need to feel that release in the calf muscles. And once you're ready, you can just find a little bit of stillness, connect to the breath, noticing every sensation internally and externally. Good. Bending your knees. And at this time, go ahead and walk your feet to the very front of your mat. Bringing the fingertips onto the ground, maybe slightly opening your feet, taking the opposite elbows, and just taking a gentle ragd doll. Moving your body left and right. Making sure you're bending from the hips. So, bending the knees slightly to allow that to happen. And then slowly rolling yourself up to standing. Continuing to hold on to those elbows. Open up through the chest. heart. Bend those elbows now into cactus arms. Release the fingers. Inhale. Exhale. Go all the way back. Push the hips forward. See if you can go a little bit deeper. Inhale. Center. Exhale. Allow your body to fall towards the right. You can interlace your fingers except the index fingers here. Feeling that nice opening sensation through the left side of your body. Looking up towards the sky or look towards the front. Inhale. Exhale. Center. And take it to the other side. Same thing. Make sure the hips and shoulders are facing towards the same way. Breathing into the opposite side now. Feeling the restriction. And then breathing a little bit more oxygen into that area of your body. Beautiful. Come to center. Inhale. Open up one more time. Release the hands. Bend your elbows. Place the hands at your third eye. Once again, bowing to that connection of your mind and body as you release yourself all the way down into forward fold. Inhale. Come up to the fingertips. Exhale. I'd like you to step your right leg all the way back coming into your low lunge. And then same thing, feel free to interlace your fingers except the index fingers pointed up towards the sky. Feel that extension and release of the soaz muscle. Inhale. Good. Knee above your ankle. Exhale. See if you can lift your back knee now off the mat. Hold and find that balance. Find that grace and stability. Connecting to your breath, to your intention and your focus as you root through that foot. Drop the back knee back down. Release the fingers and the hands. Bring the hands back to your heart. And then take a gentle twist. Right elbow towards the outside of your left knee. Left elbow should be pointed up towards the sky. You can keep your gaze down or up. Just noticing this gentle constriction of your digestive organs. Welcoming fresh blood flow into that area of your body. Breathing deeply and consciously into it. Inhale and exhale. Untwist the body. On your next breath, simply release the hands. Place them onto the mat. And then push back as you flex the front foot into your halfslit. Inhale, come forward. Exhale, push back. Arahanasana. Inhale, come forward. And exhale, push back, finding stillness. And release. As you welcome that breath as you hold this posture, the more you can flex the front foot, the deeper you're going to feel the sensation through your calf muscle. So breathe deeply into it. Exhale it all out. Inhale. Exhale. Slowly release. Just start to roll that front ankle. Taking circular motions to one side and then the other direction. Bringing a little bit of love into the ankle joints. And then from here, just simply come back over low lunge. Lift the back knee off the

mat. Step back into a high plank. Deep breath in. Drop down to your knees. Chest and chin. Slide your body forward and open into upward-facing dog. Pressing into the hands. Exhale. Push back and release. Downward-facing dog. Breathe it out. Connect to the breath. Connect to the ASA. Connect to your intention, the reason of what brought you here today. Connecting to that energy within you. Lift the heels and start to walk your feet towards the front of your mat. Once again, coming into your forward fold. Deep breath in. Bend your knees and slowly start to roll up to standing. Reaching both arms up to the sky. Exhale. Bring your hands back over to your third eye. Closing your eyes. Just connecting to that energy. Connecting to your own heart. The frequency that it radiates. Connecting to your body. Connecting to your soul, your true essence. welcoming a breath of forgiveness, a cleansing breath of gratitude for all that you have in this world. Inhale, go ahead and extend your arms up once again as you open that heart back up to the universe, holding this gentle back bend. Exhale, bend both knees. This time, take your left foot and just bring it behind you and take your side reach one more time. bending to the side, but this time a slight different variation of the feet. Noticing how that plays into the sensations within your body, welcoming as much oxygen as you can as you go deeper and deeper. Come back to center. Inhale, reach up to the sky. And then exhale. Same thing. Take your right foot. Now you can slightly bend a supported knee to make sure you're holding your balance. And then reach towards the left side of your body. Reach as far as you can. Breathe deeply. Slowly back to center. Arms reach back up. Exhale. Bring your hands back up to your third eye. Slowly bowing down gently coming about halfway. Hands to your heart now. And then release the hands back to the earth. Inhale. Come up to halfway. Bend your knees and this time step your left leg back. Drop your left knee and open your arms into your low lunge. Interlacing all fingers except the index. Hold it here. Breathing deeply. Noticing the sensation on the other side, your left side, the feminine side, the lunar side of your body. See if you can lift that back knee for a little bit more challenge if that feels right. Just staying aware how this side compares to the one before. Noticing if it's tighter, if it's lighter, there's more resistance in the mind to it. Bring the knee back down. Bring the hands to your heart. And then take a gentle twist with your left elbow towards that right knee. Right elbow points up to the sky. Hold it here. Take a deep breath. If you like to advance this ASA, you can always lift the back knee off the mat if you like or keep it grounded for a little extra support. Inhale and exhale. Beautiful. Awesome. Now untwist the body. Reach both arms back up. Release the hands. And then push back. Flex your foot and allow yourself to release forward. Come back into low lunge. Inhale. Exhale. Push back. Flex your foot and release. Forehead to knee. Inhale forward and exhale. Push back into your arahanasana. Feeling the release of your hamstring here with your front foot flexed. Take a deep breath in and exhale out. Wonderful. Another deep breath and exhale. Wonderful. Now slowly come up slightly with your body. Let's just add those nice circles of the ankle. Rotating the front foot one way and then reverse in the direction the opposite way. Just noticing again where the constriction or resistance may lie within the small ligaments and muscles within your foot. And then from here, bend your knee, tuck your back toes, lift the back knee off

the mat. Inhale. Exhale, come into high plank position. Inhale, hold. Exhale, chaturanga dandasana or modify by coming down to your knees. Inhale, hold. And exhale, tuck your toes, and push back into downward-facing dog. Once again, coming into that stillness, that connection. One more time, spread those fingers wide. Feel the palms of your hands on the earth. And then when you're ready, bend your knees. I'd like you to jump and just land in a cross-legged position. Coming over to butterfly pose, bringing the soles of your feet together, allowing the knees to open. Grab onto those toes. Inhale, like you to open the chest. And then exhale, bend your elbows, and come down with your forehead to the mat. Inhale, extend your elbows, look up. Exhale, release. And again, inhale, Let's hold it here now. Allowing the knees to softly open. Again, noticing where the resistance appears within the hips. With each exhalation, allowing your body to go gently lower, and lower. Remembering that connection to the inhale and that release that you're able to gift yourself through the exhale, holding here as you go inward. One more time. Inhale and exhale. Let's slowly come to center. reaching your arms back up and take a gentle twist. Placing your left hand onto your right knee, looking over your right shoulder and then even possibly slightly leaning towards the left. Noticing the different positions of your body and how they trigger a different physical response. Maybe a gentle lean, maybe a deeper lean, whatever feels nice for you. Just play with it a little bit. Then switch. Same thing to the other side. Other hand to the knee. and then reach and lean back as you continue to take this nice twist. Inhale and exhale. Let it go. Come back to that neutral center position. And then lift your knees, cross your ankles, wherever is comfortable. Come back into your easy pose. reaching the arms back up, bending your elbows, and just placing the hands back over to that forehead, third eye, hauling in energy of divine guidance, support, and light from the unseen beings that surround you and protect you at all times. And then slowly on your next breath bringing your hands over towards your throat right in front of your face. Connecting to this intuition, this wisdom that you always hold within this space of your body, of your psyche, of your energetic field. Connecting to the energy of your throat chakra. Calling in guidance, strength, and protection. allowing yourself to speak your truth to step forth with courage, awareness, and love. Reminding yourself the power that you hold through the use of your words. And then thirdly, placing your hands over to your heart. That center connection of your soul, of your divine energy, of your cosmic connection to the universe, falling in gratitude for this incredible practice for your body, for your health, and for your life. To close off this practice, let's take one last big breath together. Reaching your arms up to the sky one more time. And then releasing in a big bow to the earth, thanking yourself, thanking this opportunity that you've gifted yourself to practice connection, self-love, and self-compassion. From my heart to yours, thank you so much for flowing with me today. I send you all my love and light. Namaste. Oh, hey.