Yoga Release with Caroline
Thanks for watching! We are so glad that you are taking time to be active and tuning in with us at Penn State Campus Recreation. Today we are led by Caroline …
I'm Caroline I'm a senior Fitness
Instructor for Campus Recreation Fitness and Wellness.
This is a 45 minute Yoga
and so I'm super excited y'all are here and I'm so excited to be with you.
So we'll start seated today. Go ahead and find your mat.
We'll get started, so go ahead cross the legs.
Go ahead and find an easy seat, hands can rest on the knees.
Palms up or palms down totally up to you.
I'm Caroline. I'm so happy you're here. I hope you're staying healthy and safe and
We're gonna have a fun 45 minutes
Go ahead and close your eyes or hold a soft gaze and
just start to tune in to your breath.
And start to tune in or tune out the world around you.
Allow your hips to settle, allow your
breath to flow, be simple.
And just feel where you are, feel the mat beneath you, feel the space around you.
Maybe, if you're touching your legs, feel your legs, feel that sensation.
Relax the shoulders away from the ears, roll the shoulders down the back
to open up the chest, to open up the heart center. Breathe in
and exhale. Keep your breath flowing. Find your own breath pattern.
Use this next breath in to center you, to cleanse you and to focus you for the next few minutes we have on our mat.
Go ahead and sweep the arms up to the sky, big deep breath in, roll the shoulders down the back
and then the left arm comes down, right
arm reaches long. So big deep breath in
and then go ahead and reach forward. So hinging forward, both hips are grounded.
So you don't want the right side lifting up. Keeping both hips grounded, just reach as far as you can,
as far as feels comfortable. Inhale, exhale return back
and then we'll retreat back to center, other side. You can release that right hands, left arm reaches long.
Big deep stretch all throughout that left side body, inhale, exhale, reach forward.
Lengthen out the lower back, inhale, exhale, roll back to center
and then we'll return back to center. Let's do that a few more times.
Reach into that right arm, exhale, reach forward.
Inhale, exhale, curl back and then
return to center.
Inhale, left side, right arm reaches down, left arm long.
Lengthen that left side, look up, inhale, exhale, reach forward.
Gentle stretch, inhale, exhale, return to center.
Go ahead and find that center. Inhale, exhale, hands to heart center
and go ahead and walk the hands out in front of you.
Dip the chin to the chest, round out the back.
So pulling your shoulder blades up, pulling
and chin drops to your chest. Look toward your ankles, your shins.
Feeling that stretch all throughout the upper back and then into the low back.
Puff up your chest and then on the exhale walk your hands out longer.
Soften into that stretch.
Maybe sway the head back and forth.
Take a few moments just to recollect
to feel once again.
Inhale. Return those hands back to center on the exhale.
How are we feeling? Doing well. Alright go ahead and roll onto all fours. I'm going to turn sideways so you can see me.
The hands are going to come right under your shoulders
and then knees are set right over the hips. We're gonna go through a few cat-cows.
So drop the belly, look up to the sky, inhale,
exhale, press the floor like a cat and round out the back.
Cow pose, inhale, exhale cat.
Round out the spine, twice more.
Exhale, press and again, exhale
Go ahead, we'll curl the toes under and then walk the hands back to the knees.
So you're sitting on your heels.
This is just a good stretch for the back
of the feet, just before we get started.
You can wiggle around a little bit, rock back and forth. We won't be here too much longer.
But just that we hit that part of the foot before we get started.
A couple more breaths right here.
I know this is uncomfortable. We're not here for much longer, but if you feel pain at all
feel free to stay right here.
One more inhale.
And exhale, go ahead hands meet the mat, go ahead and curl the toes.
Pound out the feet, just shake them on out.
Feel goods. Alright and then now we'll warm up the wrists.
So flip your hands over so the palms are facing up towards you
and then go ahead and rock back and forth, just a gentle sway.
Put some weight on the wrist,s just relieving the wrists, warming them up.
Counter stretching them before all of our downward-facing dogs, our chaturanga, our plank.
One more. Go ahead and crunch the fingers in like you're squeezing a tennis ball.
Beautiful work. Go ahead and flatten out the hands and then we're gonna spin the fingers toward the knees
and then forearms pressed forward.
Just rock back and forth, another wrist stretch, before we get started.
Inhale and exhale, return to center. Hands plug into the mat.
Go ahead and curl the toes, rise the hips,
Right away going to settle into your dog, pedal out your knees,
pressing one heel down and the other.
Head drops to your chest.
Maybe swaying the hips, maybe lengthening your dog,
or shortening it, listen to your body.
Inhale, rise up onto the toes and then spin the toes down to the right side.
Look over toward your left like you're
looking toward your armpit.
Feel that deep stretch all throughout the left side inhale,
exhale. One more, inhale,
exhale. Return those toes back to center. Inhale rise the toes and then we'll
spin over to the other side. So heels come to your left, look toward your right.
Stretch all throughout that right side.
Inhale, exhale, return both feet back to
Take a few more moments here.
Re-establish that breath, that strong
Inhale, exhale and take steps until your feet meet your hands at the top of your mat
Forward fold right here gentle bend in the knees.
You can grab opposite elbows, wrap your hands around your ankles, the back of
or just let your fingers rest on the mat.
Maybe add in a little sway.
Lengthen the neck so that there are no wrinkles in it, look behind you.
Hello everyone. Welcome. So excited y'all are here. Alright.
If you have those elbows in, release, inhale,
We'll sweep the arms up to the sky, extended Mountain Pose, inhale at the
and then exhale, hands through heart center.
You can close your eyes or hold a soft gaze.
Recenter yourself, recenter your breath, inhale.
Exhale, release the arms up to the sky, big deep breath in.
We're gonna catch the arms out, press the heart forward and kind of reach behind us.
Gentle stretch, gentle heart opener.
Gentle back bend, inhale, exhale, return up.
Inhale and then we'll do that to the right side.
So arms are gonna cactus out to the right, twist to the right
It's less of a back bend this time, more of a
Inhale, exhale, return to center and then other sides, so twist.
Over for the left breathe in exhale
return to center one last time, right
Spinal twist, exhale, return and then left.
And then return, inhale at the top, exhale forward fold.
Inhale to a flat back, halfway lift.
Fingers come up to your shins, look forward, roll the shoulders down the back.
Inhale, exhale, gently release, hands meet the mat and step one foot back.
And following the other, find a plank position.
Strong plank right here. Breathe in. Always an option to lower down to the knees
We're on to the forearms if your wrists are bothering you.
Go ahead and take a moment to check back in with your body.
How are you feeling? What are you
feeling? Where are you feeling?
Roll, roll the shoulders over the wrists
so we rise up onto the toes, inhale
and exhale. Hug the elbows in, lower all the way down to the mat, uncurl the toes.
Little gentle baby Cobra, roll the shoulders down the back. Inhale.
Exhale release. We'll do that twice more. Hands come right in front, inhale.
Cobra, press the thighs into the mat, exhale release.
One last time, little Cobra. Inhale and exhale release.
Hands frame your rib cage, curl the toes under, press yourself back up into a modified plank
or high plank to find your downward-facing dog. Pedal out your heels.
Two breaths right here.
Toes meet the hands top of the mat, step or hop your way there, forward fold.
Inhale, reverse swan dive, we rise, reach the arms up to the sky, inhale, extended Mountain, exhale twist right.
Inhale extended Mountain, twist left, inhale at the top, once in the center.
Exhale return, inhale hands meet, exhale forward fold.
Inhale, halfway lift, flat back, breath in, exhale release.
Hands meet the mat, step back and find a plank.
We're gonna hold here, so that we feel, sometimes we get caught up in going through the motions. I know I do a lot of the time.
Roll over the wrists, inhale, exhale, lower all the way down.
Uncurl the toes. This time we're going to take a locust pose. So reach the arms back in behind you.
Roll the chest up and then when you're
ready, plug the thighs off of the mat.
Squeeze everything up and in look it's
for the top of your mat.
Breathe in, rise up, you can, yes you can, inhale.
Gently release, shimmy out the hips.
Hands come right under your shoulders, curl the toes, rise the legs
and then press back up into plank or through Child's Pose to find your downward-facing dog.
Two more breaths right here.
High up onto the toes, bend the knees, step or hop forward, forward fold.
Inhale, reverse swan dive, rise.
Reach the arms up to the sky, inhale, exhale, twist right.
Inhale rise, exhale twist left, inhale rise,
forward, heart comes, backward arms go, inhale.
Exhale, hands to heart center, forward fold.
Our last set all together, inhale to a flat back, halfway lift,
exhale release. Hands meet the mat, one foot back following the other, plank position.
Breathe right here, inhale, on the exhale that right hand comes to center.
Spin the heels down to the right, lift up the left arm.
A couple options right here, you can lift up that left foot, you can prop it behind you,
or stagger your stance it's totally up to you.
Hold here, squeeze this high body up,
Look up, reach tall, inhale,
and exhale. That top arm comes down, find the center of your plank.
We'll do the other side now. Left hand comes to center, spin the heels down to the left
and then find your left plank, reach the
right arm up, side plank.
Press the hips up, squeeze the core belly
in, awesome work, breathe.
One more inhale, exhale both hands meet the mats,
curl over the toes, lower everything all the way down,
inhale Cobra or updog, if you want it, exhale to your downward facing dog.
Right leg reaches up to sky, three-legged dog.
Plug the inner thighs together, flex the foot nice and strong, inhale,
exhale. We need to now shift weight forward, hug the core in, exhale press up to sky.
So twice more, here we go, we need to now shift the weight forward, exhale press up.
Last time, bring knee to nose and hold, feel, plug in to the core belly, plug into the hands
under you, inhale, exhale press up to sky.
Big deep breath in, open the hip, take flip dog if you want.
Just a few moments right here to open up the right side.
If you've been sitting all day this is
probably a great stretch for your hips
to open up those hip joints, flip dog if
you want it.
Go ahead and unflip your dog if you took it, slowly lower that leg back down.
Inhale, exhale, toes meet the hands top of the mat, forward fold.
Inhale, reverse swan dive, rise reach the arms up to sky, inhale,
exhale twist rights, inhale, exhale return twist left.
Inhale, exhale return, inhale center and exhale we bow forward fold.
Inhale halfway lift, exhale hands meet the mat, plank position.
Take your vinyasa or follow me into downward facing dog.
Left leg, here we go, left leg reaches up and in, squeeze the inner thighs together, flex the foot. nice and strong.
Soften into the right heel, inhale,
exhale, bring knee to noes, shift the weight forward, hug the knee up and in, exhale press up.
Number two, here we go, bring knee to noes, shift the weight forward hug in exit press up.
Last time, hug knee to noes, shift the weight forward, strong core plank, hug the knee up and in,
Find your steady breath, exhale press up to sky, bend the knee, open the hip, maybe spin that knee,
feel that stretch off the upper left side. You're welcome to take flip dog or wild thing as well,
totally up to you, feel it out, listen to your body.
Gently lower the leg back down, inhale,
exhale bend the knees, toes meet the hands top of the mat, forward fold.
Inhale reverse swan dive, rise, reach the arms up to sky, inhale at the top, exhale twist right,
goalpost, spinal-flexion, inhale and so twist left.
Inhale center, exhale open up, inhale return at the top, exhale hands through heart center, bow, forward fold.
Inhale flat back, halfway lift, exhale release, hands meet the mat, step back, plank position.
Either send the hips up to the sky for downward facing dog or take a
It's totally up to you, listen to your body.
Right leg reaches up to sky, three-legged dog, breathe in,
inhale, exhale, bring knee to noes, shift the weight forward, hug the knee up and in, press out.
One last time, bring knee to noes, shift the weight forward, plant the foot between the hands,
high up on the back toes, Crescent Lunge.
Beautiful work, breathe.
Plug into the back thigh to lift up, yes, roll the shoulders down the back, inhale,
and exhale. We're gonna do that same goal post arms twist.
So go ahead and bring your arms to a goal post. I'm gonna face you. Arms come to goal post.
We're going to twist toward the right, so twist toward the right, spinal flexion.
Toward the right, beautiful work and if you like a deeper stretch you're welcome to reach your arms out.
But we're just twisting over toward our right side.
Inhale, exhale return to center, Crescent.
Twice more, inhale at the top, exhale twist,
sink into your Crescent, arms are strong they are activated, inhale.
Exhale return to center, inhale at the
top, exhale twist, breathe in.
On the exhale we reach that left arm up to sky, right arm comes down to our back of our leg or wrap around your hip,
totally up to you, inhale, exalted warrior.
Awesome work, big deep breath in. Exhale, with that top arm we're gonna spin out to Warrior 2.
So spin the back heel down, still right foot is in front, find your Warrior 2.
Shimmy your feet until you feel and then roll the shoulders down the back, Warrior 2.
Inhale, feel your core engage, two more breaths right here
and exhale, toes fingers meet the toes,
we're gonna step the back foot in, forward fold.
Softness in the knees, go ahead grab opposite elbows or wrap your hands around the back of your legs.
Dips and head, neck and shoulders down to look behind you.
That will relieve the low back.
Maybe add in a little sway.
Slowly roll up one vertebrae at a time, inhale at the top
and then exhale twist right, inhale at the top, exhale twist left,
inhale at the top, exhale forward.
Inhale reach, hands meet at the top, exhale
empty everything forward fold.
Inhale flat back halfway lift, roll the
exhale release, hands meet the mat, plank position and take your chaturanga or take downward facing dog.
Left leg this time, left leg reaches up to sky, bring knee to noes, shift the weight forward, hug the knee up and in,
inhale, exhale press up to sky, inhale at the top,
exhale bring knee to noes, shift the weight
forward, then plant that foot,
high Crescent Lunge on the left side, inhale.
Start to feel your base. So feeling grounded in the front heel,
the back leg lifts the back thigh up, breathe in
and then exhale, arms come to cactus, we're gonna twist open toward the left.
Beautiful work, inhale and exhale return to center.
Twice more, inhale at the top, exhale twist, we open.
Inhale release, exhale we twist, we open and a hold.
You're welcome to open up the arms as well if you wanted.
I'll stay right here in goal post. Arms are strong, they aren't activated, fingers and hands are open, sink low.
Lift up that back leg, yes, breathe, twist a little bit further, inhale,
Warrior 2 is coming, inhale.
That back hand is gonna wrap around the hip or to that back thigh.
We're gonna lift the right up, exalted warrior.
Big deep stretch, inhale
and exhale, lead with that top hand, Warrior 2.
Warrior 2 right here. I'm gonna spin over so you can see me.
Inhale, roll the shoulders down the back, sink lower.
Ground the feet, feel that feet, inhale,
exhale, cartwheel the hands back to the top foot, step back, plank position.
Take your chaturanga or take downward facing dog.
So we'll build on that a little bit, establish a little bit more of a flow
and then we'll work some core and get to our Shavasana.
High up on the toes, bend the knees, step or hop forward, forward fold.
Inhale flat back halfway lift, exhale release.
Inhale reverse swan dive rise, reach the arms up to the sky, exhale twist right.
Inhale return, twist left, inhale return, we hit center this time, inhale open up,
reach the arms back up to center, inhale at the top, exhale empty everything.
Inhale flat back halfway lift, roll the shoulders down the back, exhale release.
Hands meet the mat, step back, find a plank.
Find your chaturanga or to downward facing dog.
Right leg reaches up to the sky, three-leg dog, bring knee to noes, plant the foot, Crescent Lunge.
So find your Crescent Lunge, inhale, arms
come out to that cactus, twist open toward your right.
So we're crossing that midline, squeezing the core in, twisting open.
Using those strong spinal muscles, inhale.
Exhale, that back hand drops to your back
thigh or that hip,
reach the left arm up to sky, exalted warrior, inhale.
Exhale lead with that top hands Warrior 2.
Inhale, on the exhale reverse the warrior,
big deep breath in,
extended side angle, so front elbow meets front shin,
back arm presses up to the sky and then forward.
Spiral the chest up, feel that length from the fingertips of the left hand to the blade of the foot.
Awesome work. Breathe in.
Exhale reverse the warrior one last time. Lengthen that front leg,
we're gonna find a reverse triangle right here, inhale,
exhale warrior two arms. Keep that front leg straight, we're gonna reach forward
and allow that hand to drop on the shin or onto a block or onto your mat, triangle pose.
Spiral the chest up.
Find your way back to your breath. Inhale. Top hand is gonna meet the bottom hand, spin onto the back toes
and then walk the back foot in about half way, pyramid pose.
Right hand can come outside of the right foot.
Gentle stretch through both legs, both feet are pointing forward, both legs
Inhale, exhale walk both feet in, forward fold, inhale reverse swan dive rise, reach the arms up to sky, exhale twist right.
Inhale center, exhale twist left, inhale center, exhale open up,
open up the elbows, open up the heart, inhale return.
Inhale at the top, exhale bow, inhale flat back halfway lift,
exhale release, hands meet the mat, plank position. Take your plank.
Send the hips up to the sky, downward facing dog or take your chaturanga.
Inhale Cobra or updog, exhale to find your downward facing.
Left side here we go, left leg reaches up to sky, bringing knee to nose, shift the weight forward, hug the knee up and in and then plant that foot.
Rise up Crescent Lunge, lift the back leg, sink low in the front leg, breathe.
Inhale, exhale, arms out to that goal post and we twist open toward the left.
If you want to you can find that length, beautiful work, breathe.
Stabilize, squeeze inward, yes, inhale.
Exhale, back hands meets the back leg or the hip, reach that right arm up to the sky, exalted warrior.
Inhale, exhale, one more inhale, on the external lead with that top hand, Warrior 2.
Stay for your Warrior 2, reverse the warrior, flip the front palms, reach behind you.
Inhale, exhale extended side angle,
front elbow meets front knee,
right arm reaches up and overhead and then forward, if you want that stretch.
Spin the rib cage up, inhale, exhale reverse the warrior.
Straighten out that front leg this time, reach the arms up, reverse triangle.
Find those Warrior 2 arms, reach forward, soften the front knee and then we'll add that hand to find the front shin
or find the ground, a block, maybe a stack of books, triangle pose.
Soften the hips, soften the shoulders
away from the face.
Soften the knee joints.
One more breath here.
Exhale, top hands meets the mats. We're going to step that back foot in, curl the
to face the front of the room, step the back foot in halfway.
Straighten out both legs to find pyramid pose.
Left hand can come outside of our left foot, if you like it to.
Inhale halfway lift and go ahead and step the other foot in, forward fold.
Hold here. You're welcome to heel toe
your feet out a little bit wider, about a little bit wider than your hips.
You can grab opposite elbows or wrap your hands around the bottoms of your feet.
So placing, you're placing your palms at the bottom of your feet.
So you're pressing, pressing on to the back of your hands.
This is a big wrist stretch.
Bend the knees and then press the tailbone up. Head drops toward the mat looking behind you.
Find that release, go ahead and release the
hands. Left hand comes to the center,
right arm reaches up to sky. Generous
bend in the left leg,
inhale. Exhale return both hands down,
right arm comes to center, left arm reaches up to sky, generous bend in that
Exhale, forward fold.
Heel toe the feet back to center.
Inhale to a flat back halfway lift, exhale release.
Hands meet your mat, take a Chaturanga Dandasana or take downward facing dog.
Inhale right leg sweeps up, exhale bring
knee to noes, shift the weight forward.
We're gonna plug that knee up and into the right tricep
and then plant the foot on the outside of the right hands.
Inhale, pull the chest forward and then drop that bottom leg,
uncurl the back toes, lizard pose.
So go ahead high up onto the fingers, roll the shoulders down the back to open up the chest, open up the heart
and just feel. Sometimes we rush to the deepest poses that's we don't feel
the start of them. Another deep breath in
and you're welcome to find a deeper pose if you want it, so forearms are always an option
or to press on that right knee and spin onto the blade of the foot, if you want.
A couple more moments here. Feeling that
Curl the back toes, rise the back leg, get a sturdy stance and then we'll reach the right arm up to the sky.
Gentle twist inhale, exhale release the arm down.
Spin both toes to face the front of the room or that side of your room, so you're gonna lie like forward fold
and just melts your chest forward,
head dips down. You're welcome to grab toes with your hands
or walk your hands behind you, totally up to you, just feeling.
And then, when you're ready, we'll spin both toes to face the other side, the back side of the mat.
Walk your hands to frame the left foot, heel to that foot outside of the left hand.
So mine is about at the edge of my mat.
Find that deep stance, a deep runners lunge, pull the chest forward, look up, inhale.
Exhale, lay on the bottom leg, uncurl the right toes, pull the chest forward, just sink into this feeling.
Wiggle the hip a little bit, finding that tall position, that starter position,
before we go deeper.
Really feeling how this feels.
You're welcome to stay here or to take a
lower pigeon or a lower lizard
or if you'd like to you're welcome to press on that left knee, roll on to the left side of the left foot
for a gentle twist.
Where can you soften in your body?
The hips, the shoulders, maybe it's your face and your hands that are holding tension.
Roll back onto the side of the foot. Let's find our way back to our hands, curl the back toes,
rise the back leg, reach that left arm up
to the sky, big twist, inhale, take it all in.
Exhale, gently release it on out.
Spin toes back to the same side wall
and then go ahead and heel toe the feet back together and take a seat, find your bootie.
We'll work some abs and then we'll get to our Shavasana.
So go ahead hug the knees in, roll out onto the little back.
Take a few back rolls, settle yourself in.
Beautiful work. Rest is coming soon.
This feels so good laying right here.
Alright inhale reach the legs up to the sky, legs to the wall pose, inhale.
Beautiful, squeeze that core belly in. We're gonna lower one third of the way.
Zip the legs up together, point the toes or flex, your choice, just make it strong, lower another third.
Beautiful. Work lower another third
and then lower till your feet are hovering off the ground, curl the head, neck and shoulders up, look at your toes.
Feel your strength, breathe, feel.
Squeeze in, exhale release up to sky.
So twice more, here we go, bring legs down one third of the way.
Squeeze the core belly in, you've got this, one more third.
Another third. Zip the legs together, lower it down so you're six inches.
Curl the head, neck and shoulders up, look at your toes, breathe.
Inhale, exhale press up to sky, last time.
You got this. Lower down one third. Focus on the squeeze in the legs,
the softness in the upper body, lower another third.
Lower one more third and then lower till your legs are six inches. Curl the head, neck and shoulders up, look at your toes.
This time little flutter kicks, point your toes, flutter, flutter.
10, 9, 8, 7, 6, 5, 4, 3, last 2, last 1. Press up to sky.
Hug the knees in. Beautiful work. Roll out the back.
Shins are going to find that tabletop position parallel to your mat.
Arms are going to come out to a T. Go ahead and lower your knees down
to that left side, maybe closer to your elbow for more stretch
and then go ahead and look toward your right. So a supine twist to your left.
Left hand can come on top for a deeper stretch, just feeling that length all throughout the back.
Stretching out those spinal muscles, we did a lot of spinal work today with those twists.
Shoulders stay resting on the mat while the hips are stacked.
And go ahead and return both knees back to center.
Shins find that parallel position once again and then lower your legs down to the right, look toward your left.
Right hand can come on top for a deeper stretch, just make sure that you're feeling this in the low back.
Awesome work, awesome work, breathe.
Soften the face, soften the upper body. Yes awesome.
Go ahead and make your way back to center. Take your time to get there, hug the knees in.
Say a little thank you to yourself for being here, for taking this time
for yourself, for your body, for your mind.
Take happy baby if you'd like to or you're welcome to roll onto your
into a little ball once again, before we find our Shavasana.
So take happy baby or take that ball once again and then go ahead and reach the legs out long.
Arms can rest by your sides or up overhead, totally up to you.
So find that final resting pose, that rejuvenation pose.
Take a few moments to settle in. Open up your heart, wrap the shoulders down the back
to open up your chest, open up your airways.
Just simply breathe.
Just simply feel.
Take as much time as you need in this
It comes well deserved, well earned.
Beautiful work on this Sunday night. Go ahead and roll onto your right side or hug the knees in
for a little hug once again and we'll work our way up to seated position. So find your way into a seated position.
Just once again eyes are shut and just
So feel your body, feel your mind, feel your breath. What does it feel like?
Where do you feel it? Do you feel it more places than others, certain places more than others?
Relax the shoulders down.
Find that breath once again
and then hands find heart center, Anjali Mudra and then we bow and say Namaste.
Stay healthy my friends. Thank You so much for joining me, my name is Caroline.
Thank You for tuning in & we hope to see you this week as well. We have a bunch of fun classes coming up.
So Thank You again. Please follow us on Instagram please follow @pennstatefitwell as well.
Hope to see you again soon everyone. Thanks for coming. If you liked anything, didn't like anything,
let me know, comments. Thank You again. Stay safe everyone.