YOU ARE AMAZING Yoga Flow and Meditation

October 21, 2016
Tanja Alexandra Kern

Move with the flow of life and open yourself up to new opportunities!

I created a short yoga flow sequence for you, that combined with affirmations, will remind you of how amazing you truly are!

Find a quiet spot where you will be undisturbed for a little while.
If you like to add some Aromatherapy, you may consider diffusing some Rose or Bergamot essential oil to encourage compassion and self-acceptance.

Roll out your yoga mat or a towel and if available sit on the floor cross-legged or any other way that is comfortable for you. You can also do some of these poses sitting on a chair, with your feet flat on the floor.

Sukhasana or Easy Pose
Begin to close your eyes and take 5 deep, steady, and longs in- and exhales. Let your belly rise and fall to the rhythm of your breath.
On your next inhale, place your hands on heart and (silently) repeat the affirmation “I am enough”. Allow the essence of these words to fill your heart. When you are ready softly open your eyes and move into Cow Pose.

Sequence I

Bitilasana – Cow Pose
Come onto your hands and knees in tabletop. Place your wrists underneath your shoulders and your knees underneath your hips.
This pose (combined with the following Cat Pose) helps relieve stress and gently massages the spine and organs. It balances and calms body, mind, and emotions. You can also do these two poses sitting in a chair. To begin, inhale lift your tailbone, chest, and head up, arching the back and (silently) repeat the words “I am …”

Marjaryasana – Cat Pose
On your exhale, draw the tailbone back and down, look down, as you draw the navel toward the spine and round your back like a cat. Finish your sentence with “whole”.

Repeat Cat and Cow pose about five times moving with your breath. Continue with the affirmation “I am” on your inhale and “whole” on your exhale.
Purna is the Sanskrit word for wholeness and it goes beyond imperfections and flaws. It represents the essence of a greater consciousness, wholeness, and contentedness.

Balasana – Childspose
On your next exhale send your hips back to your heels and lower your chest and arms down to the floor. Stretch your arms out in front of you or place them alongside your body. Melt your heart down and breathe. Silently introduce the words “I am safe” and continue to repeat this affirmation for about five breaths.

  • On your next inhale come back into Cow Pose “I am”
  • Exhale into Cat Pose “whole” and continue to send your hips all the way back into Childspose “I am safe”.
  • Continue this flow two more times.
  • After you completed three rounds, find yourself in Childspose.
  • On your inhale come up on your knees, lift up your torso and arms and affirm “I am free to be me”. Exhale here.
  • Inhale and come back to Cow Pose “I am”.
  • Exhale Cat Pose “whole” and Childspose “and I am safe”, stay here for one full breath.
  • Then inhale your arms and torso up again “I am free to be me.”
  • Repeat this sequence two more times, ending in Childspose.

If you are a beginner stay with this sequence. After completing your flow, move on to Apanasana.

If you have been practicing yoga for a little while, continue on to Sequence II. Complete Sequence I first and then add on as follows.

Sequence II

  • Return to Childspose.
  • On your inhale come up on your knees, lift up your torso and arms and affirm “I am free to be me”, exhale here and
  • Inhale to come back to Cow Pose “I am”
  • Exhale Cat Pose “whole” and Childspose “and I am safe”, stay here for one full breath
  • And then inhale your arms and torso up again “I am free to be me”
  • Exhale back into Childspose “I am safe”
  • Inhale into Cow Pose “I am”
  • Adho Mukha Svanasana – Downward-Facing Dog
  • Exhale and place your hands a hand print toward the top of your mat and lift your hips up and back into Downward-Facing Dog. Introduce the affirmation “I fully accept myself just as I am”. Stay for five breaths and then move through this sequence two more times.
  • After your third Downward-Facing Dog lower your knees to your mat, and lie on your back.

Bend your knees and draw them into your chest and gently rock from side to side.

Then place your feet back on the floor. If you know a gentle Twist and would like to add that, please go ahead.
Otherwise¬† you may consider to get a bolster or rolled up towel that you can place under your knees and maybe a small cushion for underneath your head. Cover yourself with a blanket if you tend to get cold. Yay, you made it to …

Stretch out on the floor, allow your feet to flop open, relax your arms alongside your body. Let your breaths be natural, and allow your body and mind to quieten. Relaxing in this pose will support you in fully integrating the benefits of your yoga practice. Lie here for anywhere from three to ten minutes.
When you feel ready, gently expand your inhales and lengthen you exhales, letting your belly rise and fall with every breath. Slowly begin to move your fingers and toes, stretch, and eventually bend your knees and roll over to your right side, resting your head on your arm. Pause here for a moment and take in all the blessings of your practice.

When you feel ready, gently come back up to a comfortable seated pose.

Place your hands back on to your heart and bring your awareness within.
Then bring the palms together in front of your heart and acknowledge yourself.
Thank you for practicing with me.

Now I invite you to enjoy a wonderful MEDITATION from The Honest Guys. This is a short (4 min.) guided meditation and it will remind you again how amazing you truly are.

Please let me know your thoughts, comments, and experiences with this practice. How did it go for you? Do you have any questions? I would love to hear from you!

Please also share this article with your friends and invite them to sign-up for the newsletter, or follow Mendocino Healing on Facebook, Instagram, or Twitter.

With gratitude, blessings, and appreciation,


Tanja Alexandra Kern


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