All-Levels Yoga Part II - Slow Flow

Iryna Author

03/31/2020 Added

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Description

This yoga class is the second part of the three-part yoga class suitable for all levels — Slow Flow. You can do this sequence as a separate yoga class or as a part of a longer routine by beginning your yoga practice doing the first part of the class and finishing with the third part; or you also can just add the third part.

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[00:00:00.093](slow upbeat music plays)
[00:00:09.620]So hello, welcome to our second part of the class
[00:00:13.365]to the Flow.
[00:00:15.223]And maybe it's your first class,
[00:00:16.870]first part of the class
[00:00:18.560]if you choose to do the Flow instead
[00:00:21.220]of gentle stretches in the beginning
[00:00:23.210]of your class.
[00:00:24.870]Now let's find the Mountain pose.
[00:00:27.850]You have your feet hip distance apart,
[00:00:29.800]they need to be parallel to each other.
[00:00:32.910]Engage the muscles of your legs.
[00:00:35.650]Hug your belly towards the spine.
[00:00:37.680]Release your shoulders, steady from here.
[00:00:39.730]Palms facing forward gazing horizon
[00:00:42.210]straight in front of you.
[00:00:43.864](inhales deeply)
[00:00:45.110]Find your yoga breath here.
[00:00:46.400]If you like gently close your eyes.
[00:00:48.651](deeply exhales)
[00:00:50.590]Breathe in through your nose,
[00:00:52.241]Make sure your abdomen expanding your belly.
[00:00:54.770]And breathing out through the nose,
[00:00:56.970]hugging your belly towards the spine.
[00:00:59.240]And continue like this,
[00:01:00.490]breathe in through the nose.
[00:01:02.109](inhales deeply)
[00:01:03.950]and breathing out through the nose
[00:01:05.855](exhales deeply)
[00:01:06.920]One more.
[00:01:08.860]Strong like a mountain.
[00:01:10.030]The whole body,
[00:01:11.230]the muscles of your whole body engaged.
[00:01:13.944](inhales deeply)
[00:01:14.777]And our next breath, reach with arms
[00:01:16.580]over your head, reach up, stretch your spine
[00:01:19.310]maybe at the tiny back bend
[00:01:21.280]shining your head up to the sky.
[00:01:23.070]And press out, release your arms down.
[00:01:25.350]Drop your chin down to the chest.
[00:01:27.580]Straight the back of the neck.
[00:01:28.890]Inhale.
[00:01:29.723]Arms over your head.
[00:01:31.218](deep inhale)
[00:01:32.051]This time interlace your fingers,
[00:01:32.884]extend your index finger.
[00:01:34.210]Shoulders away from ears.
[00:01:35.620]Subtle lean to the right side for side stretch.
[00:01:38.620]Press with your left foot down.
[00:01:41.400]Maybe look up here,
[00:01:44.350]so you know your not shading your face
[00:01:46.090]with your arms.
[00:01:47.280]And then, inhale rise back up;
[00:01:49.760]exhale to the other side.
[00:01:51.350]Good.
[00:01:53.090]Back to the center.
[00:01:54.730]And release your arms.
[00:01:56.010]A few shoulder rolls here.
[00:01:57.410]Lifting your shoulders up, sending them back,
[00:02:00.540]relaxing them down.
[00:02:02.663]And one more.
[00:02:04.720]And reverse.
[00:02:08.810]Good.
[00:02:09.670]Let's continue Sun Salutation
[00:02:11.090]from the top of the yoga mat.
[00:02:14.170]Find mountain.
[00:02:15.130]Breath in, reach with your arm over your head
[00:02:17.600]Breath out, fold forward.
[00:02:20.170]Breath in, halfway up.
[00:02:22.430]Breath out, forward fold.
[00:02:23.900]Rest your hands on the mat,
[00:02:25.610]step a whole back to the plank pose.
[00:02:29.230]The body create the shape of plank.
[00:02:30.890]Lower down your knees for modification,
[00:02:33.793]or stay up.
[00:02:34.920]Don't sink in your shoulders.
[00:02:36.250]Next were going to do knees chest chin
[00:02:37.900]for the first time.
[00:02:39.340]Knees, chest, chin, on the mat;
[00:02:42.850]and tuck your toes.
[00:02:44.520]Press your chest, your head up to the big cobra.
[00:02:47.830]Elbows on the side of your ribs.
[00:02:49.550]Press squeeze the tops
[00:02:50.500]of your feet to the ground.
[00:02:52.720]Maintaining through spine.
[00:02:53.880]Another breath here.
[00:02:55.683](quickly exhales)
[00:02:56.516]And then slide your hands
[00:02:57.616]underneath the shoulders.
[00:02:58.449]Push yourself back to the table pose.
[00:03:01.350]Tuck your toes under.
[00:03:02.660]Lift your hips up to the downward facing dog.
[00:03:05.260]Step or hop to the top of your yoga mat
[00:03:07.700]to the forward fold.
[00:03:08.680]Press in halfway up.
[00:03:11.350]Press down to the forward fold.
[00:03:13.460]Knees are soft.
[00:03:15.110]Inhale, rise up.
[00:03:16.600]Exhale, release hands to your heart.
[00:03:18.630]Let's do three more Sun Salutations
[00:03:21.724]Breathing in up to the...
[00:03:24.821]Reaching with your arms up,
[00:03:26.549]Breathing out to the forward fold,
[00:03:28.240]Breathing in halfway up,
[00:03:30.120]Breathing out to the forward fold.
[00:03:32.020]Rest your hands on the mat, maybe this time hop,
[00:03:35.320]or step back, your choice.
[00:03:37.690]This time we'll do Chaturanga.
[00:03:40.670]Shift your heels over your toes,
[00:03:43.210]Bend your elbows to ninety degree angle,
[00:03:45.690]Press yourself to the up dog.
[00:03:48.960]So you see the difference
[00:03:49.950]between the cobra and up dog
[00:03:51.960]Don't sink in your shoulders,
[00:03:54.000]press with your fingers stick to the ground,
[00:03:56.490]lift your chest, your head, up,
[00:03:58.300]lengthening through your spine,
[00:04:00.210]then tuck your toes under.
[00:04:02.600]Plank Pose
[00:04:03.930]and downward facing dog.
[00:04:06.230]Step or hop to the top of your yoga mat
[00:04:08.480]to the forward fold,
[00:04:09.790]inhale halfway up,
[00:04:11.870]exhale forward fold.
[00:04:13.440]Knees are soft,
[00:04:14.530]Breath in rise up,
[00:04:16.650]and breath out; release.
[00:04:18.420]a couple more Sun Salutations.
[00:04:20.103]Inhale, your doing well.
[00:04:21.905](sharply inhales)
[00:04:23.030]Exhale.
[00:04:24.310](slowly exhales)
[00:04:25.143]Breath in, halfway up.
[00:04:27.120]Breath out, to the forward fold.
[00:04:29.350]Hands down on the mat, hop or step back
[00:04:31.879]to the plank pose.
[00:04:33.039]Good.
[00:04:33.872]Chaturanga knee down,
[00:04:35.289]heels over your toes,
[00:04:37.490]bend your elbows to ninety degree angle,
[00:04:39.940]and then press yourself up to the up dog.
[00:04:43.060]Maybe another Chaturanga here.
[00:04:44.700]Your welcome to do table
[00:04:45.890]to the downward facing dog instead.
[00:04:48.362]Another Chaturanga to the downward facing dog.
[00:04:52.620]Step or hop, extend your knees, inhale half lift
[00:04:58.540]exhale forward fold.
[00:05:01.614]Knees are soft.
[00:05:02.560]Breath in rise up,
[00:05:04.360]Exhale release.
[00:05:05.219](deeply exhales)
[00:05:06.306]Let's do the last one.
[00:05:07.878]Breath in, Breath out,
[00:05:11.760]halfway up, and down,
[00:05:14.130]Hand on your yoga mat, hop back
[00:05:18.082]Chaturanga down, thrusting yourself
[00:05:20.390]to the up dog.
[00:05:22.770]This time, press yourself to the table
[00:05:25.290]and I will tell you what were going to do next.
[00:05:28.760]We are not going to up now,
[00:05:30.470]we will do the shoulders tap
[00:05:33.200]and I will show you modification
[00:05:34.630]if it's too much.
[00:05:35.980]So find plank pose.
[00:05:38.630]Tap you left shoulder with your right hand,
[00:05:40.835]tap your right shoulder with your left hand,
[00:05:43.690]press yourself to the downward facing dog
[00:05:45.620]on exhale.
[00:05:47.170]Back to the plank pose, tap, tap,
[00:05:52.054]downward facing dog.
[00:05:54.232]Plank it, plank, or modified to table,
[00:05:58.899]So table tap, tap, downward facing dog.
[00:06:04.228]Plank or table, tap, tap, back,
[00:06:09.808]the slower you do taps the harder you work.
[00:06:12.439]So your choice, we'll do two more.
[00:06:15.462]Continue breathing.
[00:06:19.914]Tap, tap, downward facing dog.
[00:06:24.010]Good job.
[00:06:24.843]Go down your knees, and tuck your toes.
[00:06:28.300]Press your hips on your heels, to the child pose.
[00:06:32.160]Here if you like you can roll head
[00:06:34.700]forward side to side in the child pose.
[00:06:38.304]A little rest here.
[00:06:41.927]Reconnect to yourself, reconnect to your breath.
[00:06:49.349]Awesome.
[00:06:50.687]Let's bring ourself back to the table pose.
[00:06:53.080]Tuck your toes under, with your hips up
[00:06:54.940]to the downward facing dog.
[00:06:56.620]From here, lift your right leg up
[00:06:58.250]to the three leg dog;
[00:06:59.960]And bend the knee, bring your knee to the navel,
[00:07:02.730]shift your shoulders so you will stay here.
[00:07:05.610]One breath.
[00:07:06.662](deeply inhales)
[00:07:07.870](quietly exhales)
[00:07:08.703]One step, watch your step,
[00:07:09.640]slide your right leg in between your hands,
[00:07:12.820]full lunge pose,
[00:07:15.060]lower down your back knee
[00:07:16.490]we'll do the low lunge pose.
[00:07:18.350]Here if you like you can slide this blanket
[00:07:20.770]for your knee,
[00:07:21.603]or you fold the side of the yoga mat,
[00:07:24.170]for the...
[00:07:25.003]to create the cushion for your knee.
[00:07:28.500]So here press your hips forward.
[00:07:31.820]And now reach your arms up.
[00:07:34.415](deeply inhales)
[00:07:36.110]Notice if your right knee collapses inside.
[00:07:38.250]Make sure the knee is over your ankle.
[00:07:40.838](deeply exhales)
[00:07:41.820]Knee behind the ankle.
[00:07:43.280]Reaching easy, crown up,
[00:07:44.740]maybe adding the back bend.
[00:07:51.130]One more breath.
[00:07:55.400]Good, release.
[00:07:56.420]Hands down with the mat.
[00:07:57.590]We are going to the twist.
[00:07:59.100]You're welcome to do twist
[00:08:00.810]with your back knee down,
[00:08:02.150]or you can tuck your toes under,
[00:08:03.503]and extend your back knee.
[00:08:05.850]Rest your left hand on the mat, or on the block.
[00:08:09.610]If you have blocks you can slide the blocks here.
[00:08:12.900]And then reach with your right arm up,
[00:08:15.140]to the twist, internal twist.
[00:08:19.150]Release.
[00:08:20.630]Right hand down, twist to the left,
[00:08:25.260]and then release.
[00:08:26.932]Then we are going to the high lunges.
[00:08:28.785]So maybe you need to bring your back foot closer,
[00:08:31.090]to the front, but maybe you need
[00:08:32.630]to slide your feet a little wider.
[00:08:34.420]So find stability here, find balance,
[00:08:36.530]and then rise up to the high lunge.
[00:08:38.369](deeply inhales)
[00:08:40.112](deeply exhales)
[00:08:41.460]Fine alignment, here we want to have our hips squared
[00:08:44.020]to the front of the mat,
[00:08:45.520]then once our knee over the ankle.
[00:08:48.421](deeply inhales)
[00:08:50.121](deeply exhales)
[00:08:52.300]Good.
[00:08:53.133]Let's continue with few arm circle.
[00:08:55.920]You stay like you stand, I just turn around
[00:08:59.290]so you can see the movement of the arms.
[00:09:02.490]You're going to reach with your arms
[00:09:04.320]over your head, and then to the side,
[00:09:07.340]and then forward.
[00:09:08.610]It will be breath out, and breath in.
[00:09:11.610]Rise, Reach with them up.
[00:09:14.660]To this side, forward and up.
[00:09:17.476](deeply inhales)
[00:09:19.440](deeply exhales)
[00:09:21.137]And one more.
[00:09:23.910]Good.
[00:09:24.743]And this time interlacing your fingers
[00:09:26.520]behind your back squeeze your shoulders place.
[00:09:29.970]And then on next exhale
[00:09:32.040]sink inside of your right knee
[00:09:33.930]for the humble warrior.
[00:09:37.728]Keep your back flat,
[00:09:38.800]Maybe lift your arms little higher.
[00:09:42.392]If you're struggling with balance,
[00:09:43.560]low down your back heel for warrior one pose.
[00:09:46.180]And when you ready push yourself back up.
[00:09:49.510]Good.
[00:09:50.343]Release your arms in the side of front foot,
[00:09:52.230]step back with your right foot, foot plant pose.
[00:09:56.090]Good.
[00:09:57.786]Chaturanga down.
[00:09:59.320]Come into the up dog.
[00:10:02.198]Another Chaturanga.
[00:10:04.799]Table to the downward facing dog.
[00:10:09.238]Lift your left leg up.
[00:10:13.070]Bend the knee and bring your knee to the navel,
[00:10:15.868]or to the nose,
[00:10:17.110]shift your shoulder over your wrist,
[00:10:19.530]step in between your hands,
[00:10:21.891]low down your back heel on the yoga mat
[00:10:25.652]or on the blanket.
[00:10:28.160]Find stability.
[00:10:29.170]Rise up to the low lunge pose.
[00:10:32.222]Good.
[00:10:33.055]Reaching with your crown up,
[00:10:35.290]and then lean back for the back bend.
[00:10:39.210]Pushing your hips forward and down.
[00:10:40.970]Good stretch for your hips,
[00:10:42.573]good stretch for your quads, I mean for the right quad.
[00:10:46.397](deeply inhales)
[00:10:47.716](deeply exhales)
[00:10:48.840]Good.
[00:10:49.673]Release.
[00:10:50.506]Hands Down.
[00:10:51.339]Again your welcome to use the blocks here.
[00:10:53.770]Tuck your back toes under, extend your right knee.
[00:10:57.010]Keep your knee down
[00:10:57.970]if you're struggling with balance today.
[00:10:59.920]Right hand down.
[00:11:01.422]Reach your left arm up, to the twist.
[00:11:04.890]Release.
[00:11:06.726]Twist to the right.
[00:11:08.830]Good.
[00:11:09.770]Release.
[00:11:12.900]So here we are going to the high lunge,
[00:11:14.610]so maybe you need
[00:11:15.443]to bring back food closer to the front,
[00:11:17.300]and slide your feet a little wider,
[00:11:18.750]you see they like on train tracks.
[00:11:22.861]And raise up when you're ready.
[00:11:24.197]Sink your hips a little down,
[00:11:26.503]hips are squared,
[00:11:27.520]the headlights of the hips facing the front
[00:11:29.620]of the mat, reach with your arms over your head,
[00:11:34.190]maybe add the backbend,
[00:11:35.820]maybe tiny little back bend.
[00:11:38.070]Especially if your skip this first part
[00:11:40.210]of the class.
[00:11:42.636]Good.
[00:11:43.643]Let's to the arms circles.
[00:11:45.153]Reach with your arms to the side,
[00:11:46.327]Exhale down, inhale up.
[00:11:48.023](deeply exhales)
[00:11:51.640]Big fluid moment.
[00:11:56.250]Stretching your arms, your shoulders, your back,
[00:11:59.210]your chest.
[00:12:01.990]Push your hips forward.
[00:12:03.310]Last one.
[00:12:04.277](deeply inhales)
[00:12:05.440]This time swing your arms behind,
[00:12:07.710]interlace your fingers behind your back,
[00:12:09.980]squeeze your shoulders blades,
[00:12:11.370]don't arch your spine, keep your back flat.
[00:12:14.080]And exhale sink inside of your left knee
[00:12:18.834]for humble warrior.
[00:12:22.650]Lift your arms little higher.
[00:12:28.040]Push yourself back up, pull yourself back up.
[00:12:30.740]Press your hands on the mat,
[00:12:32.290]on the side of your front foot
[00:12:33.580]step back with your left foot, find plank pose.
[00:12:37.320]Chaturanga down, come into the up dog.
[00:12:39.843]Good.
[00:12:41.150]To the table and to the child pose.
[00:12:43.270]Your choice, maybe this time
[00:12:44.610]you want to have your knees together,
[00:12:46.680]your big toes together on the side of the mat.
[00:12:50.250]Sending your hips down on your heels,
[00:12:52.350]you have your chest in between your thighs.
[00:12:56.440]Forehead down on the mat,
[00:12:57.950]if your shoulders are tight
[00:12:59.080]you are welcome to press palm to palm,
[00:13:00.960]and lift your forearms over your forehead.
[00:13:03.036](deeply inhales)
[00:13:05.765]And you breath here.
[00:13:09.773](deeply exhales)
[00:13:10.740]Find yoga breaths,
[00:13:12.390]deep yoga breath to the abdomen.
[00:13:16.580]Stay here for a couple more breaths.
[00:13:19.000]If you like grab some water now.
[00:13:25.620]Good.
[00:13:26.980]Slide your hands
[00:13:27.813]underneath your shoulders when your ready.
[00:13:30.417]Knees together. Press yourself to the table.
[00:13:35.750]And then tuck your toes under,
[00:13:37.173]lift your hips up to the downward facing dog
[00:13:42.400]And then step to the top of the yoga mat,
[00:13:45.370]do the forward fold.
[00:13:46.500]Breathing in the the half lift,
[00:13:48.910]Breathing out to the forward ford,
[00:13:50.720]Knees are soft,
[00:13:51.840]Rise up to standing,
[00:13:53.170]exhale, release.
[00:13:54.450]Good.
[00:13:55.283]We'll do a few chair poses here
[00:13:56.810]and then you'll do the eagles pose in flow.
[00:13:59.380]So chair pose.
[00:14:01.959]Your welcome to have your hips
[00:14:03.090]feet distance apart or the feet together
[00:14:05.230]This one is a little easier,
[00:14:06.890]this one a little harder,
[00:14:08.550]so whatever you choosing today.
[00:14:10.910]I will have my feet hips distance apart.
[00:14:13.400]Hands in my heart and then on next breath out,
[00:14:17.410]you pressing your hips back,
[00:14:19.635]squatting down to the chair pose.
[00:14:22.040]Imagine you had a chair,
[00:14:24.000]but remember that you don't have it.
[00:14:27.410]Then from here if your back flat,
[00:14:30.570]maybe you are arching your spine,
[00:14:32.640]so make sure that you pressing your pelvis forward.
[00:14:36.450]And then notice if you see all ten toes.
[00:14:38.450]If you don't see your toes,
[00:14:40.170]send your heel back send you hips back,
[00:14:42.980]maybe sink a hips a little deeper,
[00:14:45.480]maybe extend your arms here.
[00:14:48.210]So you have your head in between your arms
[00:14:50.669](deeply inhales)
[00:14:52.170]couple breaths here.
[00:14:53.765](deeply exhales)
[00:14:58.665](deeply inhales)
[00:14:59.498]Good, back to release.
[00:15:00.910]Press yourself up, let's make it a little harder.
[00:15:03.940]Hand in your heart, come on your tippy toes,
[00:15:06.670]on exhale, squat down to the chair pose
[00:15:10.520]and then extend your arms.
[00:15:12.530]Reaching your heels up.
[00:15:14.153]Maybe lifting your heels even higher here.
[00:15:18.050]Balancing on your tippy toes, on your toes.
[00:15:21.320](deeply inhales)
[00:15:22.339](deeply exhales)
[00:15:24.130]Couple more breaths, you can do it.
[00:15:28.380]Bring your hands to your heart, extend your knees,
[00:15:31.320]low down your heels.
[00:15:32.510]Good job.
[00:15:33.343]Let's rock and roll a few times here.
[00:15:36.350]Coming on the balls of your toes,
[00:15:40.120]then coming on your heels,
[00:15:41.410]lifting your toes.
[00:15:43.470]Let's do another. Couple times.
[00:15:46.442]Good.
[00:15:47.275]I want you to do one more time this
[00:15:49.170]chair pose on your toes, let's do it.
[00:15:52.670]So come on your tippy toes,
[00:15:56.500]squat down to the chair, extend your arms.
[00:16:00.700]Needle your tip toes even higher.
[00:16:03.420]Good, maybe squat down a little deeper.
[00:16:09.491]Couple more breaths here.
[00:16:12.857](deeply exhales)
[00:16:13.920]Good, let's extend the knees.
[00:16:15.720]Low down your heels, shake shake shake shake off.
[00:16:18.540]Good.
[00:16:19.373]We will do the eagle pose now.
[00:16:22.320]So eagle pose,
[00:16:23.153]I will show you how to modify this pose
[00:16:28.040]If you have the box you can modify with a block,
[00:16:31.540]if you don't have the block it's okay,
[00:16:33.170]we'll show you how to modify without the block.
[00:16:36.650]So, we'll start with our right food
[00:16:38.670]as our base foot.
[00:16:39.503]Place the block
[00:16:40.420]on the pinky side of the right foot.
[00:16:43.290]Soften your right knee,
[00:16:44.850]and then cross your left leg on top.
[00:16:47.620]So here you can rest your toes on the block.
[00:16:51.250]Square your hips.
[00:16:52.790]Notice if you push in your hips to the side,
[00:16:55.290]if you don't have the block
[00:16:56.490]you can just kickstand like this.
[00:16:59.010]Also you can full bind here.
[00:17:01.490]Bind your left foot behind the cuff, like this.
[00:17:09.270]And then here, notice what's going on in our backs.
[00:17:14.610]So if your pushing your hips back
[00:17:17.560]we want you to tug the t-bone under,
[00:17:20.020]just to flatten out back,
[00:17:22.870]and then we will do the eagle arms.
[00:17:24.860]We did them in the first part of the class,
[00:17:26.680]you probably know how to do them now.
[00:17:29.030]So I'll turn around.
[00:17:30.000]Arms in the t-shape,
[00:17:31.730]cross your arms with you right arm top.
[00:17:34.360]Then bend your elbows, and lift your forearms up.
[00:17:37.920]Pressing the backs of your hands together,
[00:17:39.900]or binding your arms one more time,
[00:17:41.970]pressing the palms together.
[00:17:44.360]Lifting your elbows, relaxing your shoulders.
[00:17:49.180]Maybe squat a little deeper.
[00:17:59.520]Wonderful.
[00:18:01.750]So, you stay here with your eagle legs;
[00:18:03.987]we are going to the floor now.
[00:18:05.650]I just move to the front of my yoga mat
[00:18:08.730]and find the eagle pose here.
[00:18:10.620]We are going to unbind our left leg
[00:18:14.270]and send your left leg back.
[00:18:16.730]We are going to find the warrior three pose;
[00:18:18.750]And for warrior three pose
[00:18:20.160]your toes can be really close to the ground,
[00:18:23.250]or you can lift your leg a little higher
[00:18:25.630]to have your leg
[00:18:26.710]as high as parallel to the floor.
[00:18:29.390]Square you hips, keep your arms in eagle pose,
[00:18:32.500]or release to the hug when your holding
[00:18:36.250]your opposite shoulder with your opposite hand.
[00:18:38.470]You can also modify with you hands to your heart,
[00:18:40.790]your choice.
[00:18:41.840]If you can do the eagle pose, do the eagle pose.
[00:18:45.840]One more breath here.
[00:18:46.780]Good, hold.
[00:18:48.090]Let's release; soften your right knee
[00:18:50.470]and lower down your back toes in the mat,
[00:18:53.790]Finding the lunge pose.
[00:18:56.410]Then press your chest up,
[00:18:58.890]lengthen through you spine and the back bend.
[00:19:01.850]Awesome!
[00:19:02.683]Maybe sink your hips a little deeper here.
[00:19:06.060]Good, let's do a few crunches here.
[00:19:09.453]Roll your spine,
[00:19:11.250]reaching with your elbows to the navel.
[00:19:14.390]And then the breaths in and roll.
[00:19:18.100]To the flat back, or maybe and the back bend,
[00:19:21.610]your choice.
[00:19:22.443]The back bends are always optional;
[00:19:26.840]roll the spine, breath out, and breath in
[00:19:30.370]and roll.
[00:19:32.800]Also if you're struggling with balance here,
[00:19:34.740]you can release your back heel down.
[00:19:37.510]Let's do one more, and back up.
[00:19:45.020]Awesome.
[00:19:45.853]And bind your arms to the t-shape
[00:19:48.770]and do micro pulse.
[00:19:53.290]Squeezing your shoulder blades.
[00:19:55.950]Good.
[00:19:56.882]Let's release our hands to the heart.
[00:19:59.280]Shift the weight of the body back
[00:20:00.500]on your right foot.
[00:20:02.720]Pickup your back heel.
[00:20:04.900]We are going to the warrior three pose again.
[00:20:07.140]And reach your back leg up.
[00:20:09.780]To modify here your going
[00:20:11.110]to close to the wall or you
[00:20:12.630]can have the blocks underneath of your hands
[00:20:15.250]or you can just have your back foot
[00:20:16.790]really close to the ground. Your choice here.
[00:20:19.620]Good.
[00:20:20.610]Let's come back up, balancing on your right foot,
[00:20:25.970]coming to the rooster, so you have your left knee
[00:20:28.970]bended in front of you.
[00:20:30.160]Good.
[00:20:31.620]Next thing, your right knee bent and release;
[00:20:36.050]And shake off.
[00:20:37.630]Good let's do this sequence on the another side.
[00:20:40.760]So this time we will
[00:20:41.593]have our left foot as a base foot.
[00:20:45.230]If your found this block helpful,
[00:20:48.080]rest the block on the pinky side of your left foot.
[00:20:53.610]And then shift the weight
[00:20:55.597]of the body on the left foot.
[00:20:57.745]Your pressing this full force of your foot,
[00:20:59.758]the ball of your big toe small toe
[00:21:00.670]to side of your heel,
[00:21:01.970]you don't press with your toes here.
[00:21:05.305]Soften your left knee,
[00:21:06.763]bind your right leg on top of your left
[00:21:08.810]to the kickstand.
[00:21:10.350]Remember you can do the kickstand without the block,
[00:21:15.160]or your can bind your foot behind your cuff,
[00:21:19.750]sink your hips and square them.
[00:21:23.460]Then press your pelvis forward,
[00:21:25.400]and then arms in the t-shape.
[00:21:27.350]Left arm on top of your right,
[00:21:28.960]bend your elbows,
[00:21:30.570]press the backs of the hands together
[00:21:31.987]and we'll do one more bind
[00:21:34.050]pressing the palms together.
[00:21:35.560]Good.
[00:21:36.393]Lift your elbows,
[00:21:37.590]relax your shoulders away from ears.
[00:21:40.030]Sink you hips a little deeper;
[00:21:41.600]two more breaths here.
[00:21:42.775](deeply inhales)
[00:21:44.220](deeply exhales)
[00:21:45.360]You stay here, just move to front of yoga mat,
[00:21:48.077]so we will continue this sequence.
[00:21:54.290]Good, lets unbind the leg,
[00:21:58.880]sending the right leg behind you.
[00:22:05.100]For a moment I thought we doing the wrong leg.
[00:22:08.120]Send your right leg behind of you
[00:22:10.080]to the three leg dog.
[00:22:13.680]Remember to modify
[00:22:14.760]with your hands on your shoulders
[00:22:16.740]or with your hands in your heart.
[00:22:20.167]Soften your right knee, or left knee
[00:22:23.150]and low down back foot to the lunge pose.
[00:22:26.747]Rise up.
[00:22:28.770]Modify with your back heel down
[00:22:30.840]or keep your right heel up
[00:22:35.400]if your are looking for an extra challenge.
[00:22:39.550]Let's do the back bend.
[00:22:41.570]Lengthen your spine, back bend.
[00:22:44.260]Sink your hips.
[00:22:45.970]Good.

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All-Levels Yoga Part II - Slow Flow

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