5 Audio Guided Yoga Routines

By Rayna Zara

Yoga for Flexibility, Strength, Full-Body Relaxation and Stress Relief.

• Language: English
• Publisher: Winnie Murugi Ireri
• Release date: Jul 11, 2019
• ISBN: 9781393013112

Book preview

Rayna Zara

Copyright @2019 by Winnie Murugi Ireri

All Rights Reserved

No part of this book may be produced in any form by any electronic or mechanical means except in the case of quotation in articles or reviews, without written permission from the author.

Disclaimer

Like any other exercises, consult your doctor before starting to practice these yoga routines. The right’s holder and the narrator will not be liable for any injuries that may occur in the cause of practicing the yoga poses herein.

This book is aimed for people who have at least a basic understanding of yoga and most of the yoga poses. It assumes that the listener knows most poses by their names, and their alignment. This book is created for people looking for go-to guided audio yoga sessions that they can practice on their own at home or a place of their choice.

As you practice these guided audio yoga routines, pay keen attention to your safety. Modify where you need to and leave out poses that you feel you are not comfortable for you.

Chapter 1: Vinyasa Yoga Flow

This is a high-intensity routine that will get your heart rate up and get you sweating. It is ideal for days when you are feeling energetic and looking for a good challenge. Remember to stay with your breath through out.

We shall begin with a short breathing meditation to get you grounded and present.

Come to a sitting position on your mat with your legs crossed and spine lengthened.

Take a deep breath in and as you breath out, roll down your shoulders away from your ears - allowing the shoulders to relax and any tension you may be holding onto to melt away.

Keep breathing deeply, in and out through your nose.

With every inhale completely fill up your lungs and with every exhale completely empty out your lungs.

10 seconds

Deeply inhale and deeply exhale

10 seconds

Tune into your immediate environment. Can you hear any noises or sounds? Maybe it is silent. How about the temperatures? Is it hot or cold?

10 seconds

Tune into your body. Notice what is happening at the physical level. Do you notice any sensations? Notice the rise and falling of your chest and belly as you breath.

10 seconds

Now tune into your emotions. How do you feel? What emotions stand out for you at this moment? Notice them without wanting to change anything.

10 seconds

As we start this session, may you know that you are enough and you are worthy. Make an intention to remain aware and present with your body, to breath deeply and continuously throughout the session, and to show up in the best way you can.

Gently open your eyes and find your way to child’s pose.

Bring your big toes to touch, open your knees mat-width apart and sit your buttocks on your heels. 

Reach your arms forward and press your palms down, with all the fingers star-spread.

Take a deep breath in and a deep breath out.

Keep breathing deeply in and out and allow your body to begin to open.

Your chest is opening, your inner thighs are opening and your groin is opening. Your back and the sides of your body are lengthening.

Take three more deep and complete breaths

30 seconds

Now, assume an all fours positions for cat-cow.

Knees hip-width apart and wrists directly below your shoulders.

Take a deep breath in and as you exhale round your back and drop your head downwards, chin to chest for cow pose.

Breath in, arch your back, releasing your belly downwards, opening your chest and lifting your head up for cat pose.

Exhale, round your back and drop your head downwards for cow pose.

On the inhale arch you back, lift your chest and head for cat pose.

Exhale cow pose.

Inhale