Strong&Slow Flow Yoga

Iryna Author

04/06/2020 Added

24 Plays

Description

Slow doesn’t necessarily mean easy! Let’s get flowing through the sequence of yoga poses making our mind and body strong, flexible and balanced!

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[00:00:00.170](oriental instrumental music)
[00:00:08.590]Hello everyone, let's find our Easy Pose.
[00:00:11.990]In this class, we will focus on grounding,
[00:00:15.199]and we will focus on strength.
[00:00:18.470]And that we all need these qualities in our lives,
[00:00:21.600]especially in this time,
[00:00:24.650]when it's a lot of unknown.
[00:00:28.020]So let's focus on grounding.
[00:00:30.200]So finding nice, easy, sitting position.
[00:00:35.540]Sitting nice and tall
[00:00:36.740]as you feel shoulder rose here.
[00:00:39.063]Breathing in, lift your shoulders up,
[00:00:42.770]send them back, relax them down.
[00:00:46.480]One more, breathing in, lift your shoulders up.
[00:00:51.100]Send them back, relax them down.
[00:00:53.720]And stay here like this.
[00:00:55.820]With your hands on your knees,
[00:00:57.330]and palms can be down for grounding.
[00:00:59.430]If you're looking for energy in your class,
[00:01:01.340]you can have your palms up,
[00:01:03.450]or you can have one palm up,
[00:01:05.290]one palm down.
[00:01:07.380]And that's an option.
[00:01:09.060]Awesome now, gently close our eyes,
[00:01:12.380]gently close your eyes.
[00:01:13.990]Well, keep your knees down
[00:01:15.080]if you don't like to have your eyes closed here.
[00:01:18.210]Sitting nice and tall,
[00:01:19.350]you're reaching with your crown up to the sky,
[00:01:21.670]and you're grounded to your seat bums.
[00:01:24.820]So you feel your seat bums grounded equally.
[00:01:27.170]So if you need, you can rock
[00:01:28.470]side to side to ground them.
[00:01:32.870]And let's connect to ourselves.
[00:01:37.460]Noticing sensations in our body.
[00:01:48.660]Yes, and I'm doing a quick scan of our body.
[00:01:52.840]Noticing if you feel some tightness in some place.
[00:01:56.540]If your shoulders, your back, maybe your hips,
[00:01:59.600]maybe you feel some pain somewhere,
[00:02:02.000]like chronic pain, or just the pain
[00:02:04.590]because you're sitting a lot at the desk.
[00:02:10.710]So you'll be mindful to yourself during the practice,
[00:02:14.560]be gentle to yourself,
[00:02:17.620]kind to yourself.
[00:02:19.630]And then, find your breaths,
[00:02:20.890]notice your breaths.
[00:02:24.770]Or just notice without changing.
[00:02:34.360]After you feel your breath in your nostrils,
[00:02:36.710]maybe in your shoulders, maybe in your chest.
[00:02:43.410]And next couple of breaths,
[00:02:44.720]send a couple, few breaths,
[00:02:46.970]send down to your abdomen.
[00:02:48.490]So breathing in through your abdomen,
[00:02:50.810]breathe in through your nose,
[00:02:52.151]breathe in through abdomen,
[00:02:53.351]expanding your abdomen.
[00:02:56.047]And now, breathe out harder
[00:02:57.861]abdomen with the spine, exhale through the nose.
[00:03:02.450]Yoga breath, breathing in through the nose.
[00:03:03.623]and breathing out through the nose.
[00:03:09.340]Let's continue like this.
[00:03:10.360]Breathe in through the nose,
[00:03:11.540]expanding the belly,
[00:03:14.813]and breathing out through nose,
[00:03:16.360]hugging your belly, back toward the spine.
[00:03:29.260]Continue like this,
[00:03:30.200]and making clear the intention
[00:03:31.410]for the class, positive affirmation.
[00:03:37.090]So maybe, this can be
[00:03:38.390]I am grounded, I am focused,
[00:03:42.700]It can be I am strong,
[00:03:45.600]I am connected.
[00:03:48.110]Or something else.
[00:03:53.160]And for next three breaths
[00:03:54.450]that you keep mentally in your mind.
[00:03:57.190]And on breathe in say, I am.
[00:04:02.270]And then breathe out, tell your intention.
[00:04:10.390]And now is a couple of breaths,
[00:04:18.810]repeating your intention.
[00:04:28.554]Hopefully, you're feeling grounded now.
[00:04:30.800]Blink your eyes open.
[00:04:32.070]Maybe you have knees down.
[00:04:33.970]Rest your arms on the side of your hips,
[00:04:35.980]still sitting nice and tall,
[00:04:37.190]lifting your chest, your head up,
[00:04:38.780]and breathe in, reach with your arms over your head.
[00:04:43.490]And then, on breathe out,
[00:04:44.810]release your arms back down.
[00:04:46.690]Drop your chin down to the chest,
[00:04:48.660]and then lift your chest, your right hand up.
[00:04:51.550]And same to your right arm, behind of you.
[00:04:53.920]So you feel, probably feel good stretch
[00:04:56.190]in your shoulder here in the front of your chest,
[00:04:59.270]sending your arm as much back as you like.
[00:05:03.060]And you press them
[00:05:03.893]with your left fingertips to the ground.
[00:05:08.930]Good and then lift your right arm
[00:05:11.220]over your head for side stretch.
[00:05:13.570]Reach to the left.
[00:05:16.110]Ground through your right hip.
[00:05:18.120]Maybe, look up here.
[00:05:20.730]Creating some space in between
[00:05:23.670]your ribs on your right side.
[00:05:25.560]Creating some space in your arms.
[00:05:29.190]And let's switch.
[00:05:31.190]So you have your right hand down,
[00:05:33.280]and you're reaching with your left arm, behind of you.
[00:05:37.810]So your left arm in a T shape,
[00:05:40.150]and you reach in behind of you.
[00:05:42.830]Still sitting nice and tall.
[00:05:47.293]And let's do side stretch,
[00:05:49.050]left arm over your head and exhale,
[00:05:51.687]lay to the side.
[00:05:52.720]Make sure that you have your left hip down.
[00:05:56.270]Relaxing in your hips,
[00:05:58.190]in your hip joints, looking up.
[00:06:04.540]Let's release, arms on the side.
[00:06:07.490]Let's lift your shoulders also.
[00:06:09.460]Breathing in, shoulders up,
[00:06:10.580]send them back, relax, and down.
[00:06:11.853]Another couple of times.
[00:06:13.996](inhaling and exhaling deeply)
[00:06:17.020]With your deep yoga breaths.
[00:06:24.005]And reverse.
[00:06:26.949]Three more times, maybe four.
[00:06:29.310]It depends how fast you go.
[00:06:33.940]Yeah, and then on breathe in,
[00:06:35.820]retrace your arms over your head.
[00:06:38.570]Have your fingers like a starfish,
[00:06:40.400]palms facing forward,
[00:06:41.720]and let's do few shoulder stretches here,
[00:06:44.160]and chest stretches, reach with your arm.
[00:06:46.980]Do that kinda bending your elbows
[00:06:49.470]to the double rib.
[00:06:51.293]Sending your elbows to the side of your ribs,
[00:06:53.870]and then on breathe in,
[00:06:55.470]retrace your arms back over your head to the V shape.
[00:06:59.432]Breathe out, double rib.
[00:07:01.560]Squeeze in your shoulder blades.
[00:07:04.690]And breathe in, back up.
[00:07:06.820]Two more times.
[00:07:09.084]With your breaths.
[00:07:11.590]And it goes like a starfish,
[00:07:13.263]make the palms active.
[00:07:16.880]And the last run,
[00:07:19.641]this time arms over your head.
[00:07:21.080]When your thumb's inside,
[00:07:22.340]cover them with four fingers,
[00:07:24.140]and roll your wrists.
[00:07:28.670]I'm pretty sure we all need
[00:07:30.390]these wrist warm-ups
[00:07:36.290]since you are working a lot at your computer.
[00:07:43.890]And let's reverse.
[00:07:47.100]No cracking sounds, nice and easy,
[00:07:49.447]and let's release.
[00:07:51.230]Now, if you have the blanket,
[00:07:53.590]remove the blanket,
[00:07:54.430]and place your hands behind of you,
[00:07:57.130]with your fingertips facing the hips,
[00:07:59.770]pushing with your palms to the ground,
[00:08:02.730]push with your feet to the ground,
[00:08:03.980]and lift your hips up to the Reverse Table.
[00:08:06.890]Nice, press your hips up.
[00:08:11.290]Keep your chin to the chest.
[00:08:13.100]So tuck your chin to the chest.
[00:08:14.600]Like I mentioned that you have an orange there,
[00:08:16.590]and you're pressing this orange to the chest.
[00:08:19.630]So it's not fall to the side.
[00:08:21.320]Don't look to the side, by the way.
[00:08:23.877]Keep your knees over your ankles.
[00:08:25.840]Couple more breaths here.
[00:08:28.650]Push, push, push, press, press,
[00:08:29.870]press your hips up.
[00:08:31.080]And then exhale, release your hips down.
[00:08:34.200]And on breathe in, press your hips up.
[00:08:37.150]Let's do another couple of times.
[00:08:39.540]Down and breathe in, up.
[00:08:43.160]And the last one, you're doing good.
[00:08:47.055]Good, now, let's stay here for another two breaths.
[00:08:49.400]Push the ground away from you with your palms.
[00:08:51.700]So make your fingers like you are,
[00:08:53.910]like you're opening the jar.
[00:08:55.220]So you're pressing with your fingertips
[00:08:57.280]down to the ground,
[00:08:58.113]and you push in with your heels up.
[00:09:00.610]And you're pressing your hips up.
[00:09:03.400]Good, let's release.
[00:09:06.180]Good, now, cross your shins.
[00:09:09.760]Find Easy pose again.
[00:09:11.810]Lift your arms over your head,
[00:09:13.853]and then, breathe out, fold forward.
[00:09:15.930]Reach in with your hands to the top
[00:09:17.550]of your yoga mat, keeping your seat bums grounded.
[00:09:20.450]And here, if you work,
[00:09:22.000]again, pressing your fingertips to the ground,
[00:09:24.190]and maybe, rock your upper body side to side.
[00:09:31.400]And then, relax your forehead down.
[00:09:33.946]Not forehead, your head down,
[00:09:35.350]and shake your head.
[00:09:36.540]Nodding no with your head,
[00:09:37.960]maybe nodding yes if it's your head.
[00:09:43.330]And then work your eyes on the right side of the mat.
[00:09:46.782]Well, perhaps outside of the mat
[00:09:49.070]for another side stretch.
[00:09:50.800]So here, you're reaching with your left hand up
[00:09:54.770]and pressing your, up into the side,
[00:09:57.440]and pressing your left shoulder down.
[00:10:00.640]Full side stretch.
[00:10:04.746]And then work your arms back to the center,
[00:10:07.530]and on the left side over the mat,
[00:10:11.014]full side stretch on the right side.
[00:10:19.470]And let's release, back to center.
[00:10:22.020]And this time, come on your knees.
[00:10:24.593]On your fours, find Table Pose.
[00:10:27.420]Let's continue with few Cat-Cows here.
[00:10:30.220]So for Cat-Cow, you have your shoulders
[00:10:32.563]and your waist aligned,
[00:10:33.570]and you have your knees and your hips aligned.
[00:10:36.440]Breathing in, belly down.
[00:10:38.170]Just forward gaze up, full Cow pose.
[00:10:41.900]And breathing out, rounding your shoulders,
[00:10:44.720]rounding your back,
[00:10:45.830]pushing the ground away from you.
[00:10:47.600]With your palms, do the Cat pose.
[00:10:51.715]Breathing in, do the Cow,
[00:10:52.820]stretching the front of your body,
[00:10:55.990]and breathing out, stretching the back of your body
[00:10:58.360]to the Cat pose, gazing between your knees.
[00:11:02.082]Let's do another few Cat-Cows
[00:11:03.460]with your own pace, with your own breaths.
[00:11:07.930]Warming up the spine,
[00:11:09.160]it's really good to do every morning.
[00:11:12.960]Good stretch.
[00:11:15.660]If you like, at the toes here,
[00:11:17.400]so when you're in a Cow pose,
[00:11:19.050]when your belly down,
[00:11:19.910]tuck your toes under,
[00:11:21.430]and then when you're in Cat pose,
[00:11:22.957]untuck your toes.
[00:11:24.730]Pressing with the tops of your feet to the ground.
[00:11:28.050]Let's do another Cat-Cow.
[00:11:34.750]And then, release back to the Table,
[00:11:36.560]to the flat back.
[00:11:37.580]Tuck your toes, and you lift your hips up
[00:11:39.570]to the Downward-Facing Dog.
[00:11:42.050]Good, let's walk the dog.
[00:11:44.490]So you paddle in your feet.
[00:11:45.433]Bending one knee, pressing with another heel,
[00:11:48.470]and just switch few times,
[00:11:50.310]walking your dog.
[00:11:51.770]Stretching your calves,
[00:11:52.840]stretching your hamstrings.
[00:11:56.010]Good and let's stay here for another few breaths
[00:11:58.410]without any movement
[00:11:59.320]when you're pressing your heels down.
[00:12:01.020]Maybe even touching the ground with your heels.
[00:12:03.110]And then you press in with your fingertips
[00:12:05.050]to the ground, pressing your hips back and up.
[00:12:09.240]Notice if you're collapsing your lower back,
[00:12:11.190]make sure that the back is flat here,
[00:12:14.110]especially your lumbar spine area of the back.
[00:12:18.920]Good, let's release.
[00:12:19.910]This time bend your knees.
[00:12:21.240]Don't touch the ground.
[00:12:22.320]Hover over the mat, one or two inches.
[00:12:25.040]Let's create some, keep some energy
[00:12:27.180]on this good morning.
[00:12:31.810]You have your core engaged firm.
[00:12:36.320]You have your back flat.
[00:12:39.642]Another couple of breaths here, continue breathing.
[00:12:46.360]Good job, lower down knees,
[00:12:47.870]untuck your toes.
[00:12:48.750]Big toes together, knees on the side of the mat.
[00:12:51.300]Send your hips on your heels.
[00:12:53.410]Here, rock side to side few times.
[00:12:56.630]Rocking your abdomen in between your knees,
[00:12:59.330]in between your thighs.
[00:13:01.670]And then, lower down your forehead on the ground.
[00:13:05.362]And then, press palm to palm
[00:13:06.710]to namaste, and lift your forearms over your head.
[00:13:12.130]So our shoulders will have little rest here,
[00:13:14.087]and our wrists still have some rest here.
[00:13:19.950]Reconnect to your intention.
[00:13:21.270]Maybe repeat the intention
[00:13:22.153]that you created in the beginning of our yoga.
[00:13:25.470]We did it a couple of times
[00:13:30.180]to find the focus.
[00:13:35.620]Yeah, let's release.
[00:13:36.920]Have your hands down on the mat.
[00:13:38.560]Push yourself back to the Table.
[00:13:40.120]Extend your right leg behind,
[00:13:41.834]then, you extend your left leg behind,
[00:13:42.997]and you find Plank pose.
[00:13:45.160]Good, the body create the shape of plank.
[00:13:47.340]Straight and then, go down on your knees,
[00:13:50.150]as you like for modification here.
[00:13:52.290]So you can have your knees up or down, your choice.
[00:13:57.640]Good, a couple of breaths here.
[00:14:00.421]To get it warm.
[00:14:02.470]Good, lower down your knees everyone.
[00:14:04.590]Lower down your chest.
[00:14:06.350]Lower down your chin,
[00:14:07.347]untuck your toes,
[00:14:08.530]and press yourself to the Baby Cobra.
[00:14:11.110]So you have your elbows on the side of your ribs.
[00:14:15.380]You're pushing, you're pressing
[00:14:16.880]with the top of your feet to the ground.
[00:14:18.450]You have your legs, inner legs engaged,
[00:14:22.530]and touching each other.
[00:14:25.320]If you remove your arms to the side,
[00:14:27.120]you will still stay on the same level.
[00:14:30.512]Okay, one more breath here.
[00:14:34.490]And then, slide your hands underneath
[00:14:35.790]of your lower ribs, and press yourself
[00:14:37.800]back to the Table pose.
[00:14:39.700]Good, then extend your right arm in front of you
[00:14:42.883]with your thumb facing up,
[00:14:44.790]and extend your left leg behind of you.
[00:14:46.854]I need you to move a little here.
[00:14:49.970]So you have your gaze down.
[00:14:51.820]Have neck and spine on the same line.
[00:14:55.080]Flex your left foot.
[00:14:57.872]Great and you're pushing your heel back.
[00:14:59.550]Pressing with your heel back.
[00:15:01.750]Keep your hips leveled,
[00:15:02.880]so bring your left hips slightly down.
[00:15:07.140]And on next press,
[00:15:08.430]let's bend the knee, bend your elbow.
[00:15:10.610]Knee to the elbow.
[00:15:12.430]And then on breath in, extend.
[00:15:16.442]Flex your knee to the elbow.
[00:15:19.270]Inhale, extend.
[00:15:21.280]The slower you do this movement,
[00:15:22.690]the harder you actually work.
[00:15:26.330]Engage with the muscles of your right arm,
[00:15:28.420]left leg, going through a leg.
[00:15:30.670]You're going through honey or soft butter, last time.
[00:15:37.550]Keep your arm and leg extended,
[00:15:40.270]and then, bend your left knee,
[00:15:42.340]and reach with your right hand behind of you.
[00:15:44.910]So see if you can reach for your ankle here
[00:15:47.523]or grab your foot here.
[00:15:49.570]And then, if you're holding your ankle,
[00:15:52.360]press your foot up.
[00:15:56.163]It's okay for you just reaching back.
[00:15:59.560]Focusing on balance here.
[00:16:01.980]Good, let's release.
[00:16:04.100]Tuck your toes under.
[00:16:05.964]Lift your hips up to the Downward-Facing Dog.
[00:16:08.070]Let's walk the dog a few times here again.
[00:16:12.700]And you'll repeat this movement on another side.
[00:16:14.753]Go down on your knees.
[00:16:18.900]Extend your left arm,
[00:16:20.390]extend your right leg behind of you.
[00:16:22.473]Once that you achieve fine balance,
[00:16:24.440]lift your right leg.
[00:16:26.475]Keep your gaze down.
[00:16:27.620]So you have your arm, your leg extended,
[00:16:29.640]arm to the side of your head towards your ear.
[00:16:35.710]Core is firm, so notice if you're arching your spine,
[00:16:39.610]make sure that it's flat.
[00:16:42.060]The back is flat.
[00:16:44.165]One more breath,
[00:16:44.998]and we are ready to add some movement.
[00:16:47.150]Breathe out, knee to the elbow.
[00:16:49.653]Breathe in, extend.
[00:16:52.690]Knee to the elbow and extend.
[00:16:56.990]And another couple of times with your breath.
[00:17:01.580]When you're extending your arm and leg,
[00:17:03.200]keeping your back flat.
[00:17:05.090]And when you bring in your knee to the elbow,
[00:17:07.940]you're rounding your back like in a Cat pose.
[00:17:10.700]The last one.
[00:17:14.080]And then, keep your arm and leg extended.
[00:17:15.990]Bend your knee, reach back.
[00:17:18.770]Maybe like this,
[00:17:20.200]maybe grab your ankle,
[00:17:21.590]and maybe press your foot up.
[00:17:25.330]Stretching your shoulder.
[00:17:27.560]You're doing good.
[00:17:29.180]Let's release, let's have some rest
[00:17:30.990]in the Child pose again.
[00:17:32.340]And maybe keep this,
[00:17:33.960]this time, keep your knees together.
[00:17:36.070]Send your hips on your heels,
[00:17:37.470]lower down your forehead on the ground, nice.
[00:17:40.980]Few breaths here, catching your breath.
[00:17:42.850]If you need some water,
[00:17:44.550]please take some water during this break.
[00:17:50.790]You can also have your arms behind of you.
[00:17:54.311]And maybe, rocking side to side here.
[00:18:02.010]Wonderful, let's slide our hands underneath of shoulders.
[00:18:05.820]Press yourself to the Table pose.
[00:18:09.561]Tuck your toes and then lift your hips up
[00:18:11.430]to the Downward-Facing Dog.
[00:18:13.370]And this time, lift your right leg behind of you
[00:18:15.310]to the Three-Legged Dog.
[00:18:16.270]If you have the wall, perfect.
[00:18:17.850]You can press even with your toes to the wall here.
[00:18:21.510]If you don't have the wall,
[00:18:22.670]it's okay as well.
[00:18:24.250]Keep your hips squared here.
[00:18:25.730]So bring your right hip down,
[00:18:27.470]and notice the difference.
[00:18:28.710]And then, maybe, if you don't have this wall,
[00:18:30.780]maybe, flex and point your foot few times.
[00:18:34.110]Warming up the ankle.
[00:18:37.725]And then, we are going to bend the knee.
[00:18:40.340]Bring your knee to the navel or to the nose.
[00:18:43.240]Shift your shoulders toward your wrist,
[00:18:44.960]and step in between your hands.
[00:18:46.530]Again, then slowly do this movement,
[00:18:47.980]then hurry, it should work.
[00:18:49.660]So whenever you're working in this practice,
[00:18:51.550]slide your feet, hips distance apart,
[00:18:53.940]and lower your knee on the ground.
[00:18:57.860]Then, push your, press your hips forward,
[00:19:01.470]and raise your arms up over your head, good.
[00:19:06.150]Maybe at the back then here,
[00:19:08.410]if you feel warm here,
[00:19:10.630]if your spine is ready to do the backbend.
[00:19:16.050]Pressing your hips forward and down,
[00:19:18.020]feeling the good stretch in your quad.
[00:19:21.419]Then, do one more breath here.
[00:19:25.160]Awesome, release your hands down.
[00:19:27.290]Tuck your toes, back toes under,
[00:19:29.810]and lift your knee up.
[00:19:31.280]Have your left hand down on the mat,
[00:19:33.470]and reach with your right arm
[00:19:34.700]over your head with twist.
[00:19:36.960]We'll stay here for a couple of breaths.
[00:19:39.640]Send your shoulder back,
[00:19:41.123]open your chest up to the sky.
[00:19:45.490]And then, release, right hand down on the mat,
[00:19:47.800]on the block.
[00:19:48.633]If you have blocks, you can grab the blocks
[00:19:51.360]and place the block, the hand on the block,
[00:19:53.940]and then twist to the left side.
[00:19:56.920]Maybe your arm is here, it's okay.
[00:19:59.730]Maybe your arm here,
[00:20:01.720]maybe behind of you, even, good.
[00:20:07.635]And let's release.
[00:20:08.860]Both hands down.
[00:20:10.570]Slide your right foot back for Plank pose.
[00:20:13.160]Let's stay here for three breaths in the Plank pose.
[00:20:16.810]Get it strong.
[00:20:21.120]Good, push your hips up to the Downward-Facing Dog.
[00:20:23.540]It's like up and down V shape,
[00:20:25.410]the letter V.
[00:20:26.350]And then, lift your left leg up.
[00:20:28.380]Ending like we did last time,
[00:20:29.960]if you have this wall behind of you,
[00:20:31.227]so you can press with your foot to the wall,
[00:20:34.570]feeling this good stretch here.
[00:20:37.680]Feeling your whole body strong.
[00:20:40.260]Or you can flex and point your foot few times.
[00:20:44.870]Working on the, making your ankle happy.
[00:20:48.610]And then, bend your knee.
[00:20:50.950]Knee to the navel or knee to the nose.
[00:20:53.320]Shift your shoulders toward your wrist.
[00:20:54.990]Maybe pause here for one moment.
[00:20:57.050]And then, step in between your hands.
[00:20:59.150]You can do as many steps as you need to
[00:21:01.170]when your foot in between your hands.
[00:21:02.193]Go down on your back knee.
[00:21:05.660]And then, rise up.
[00:21:07.770]Arms over your head.
[00:21:08.603]To modify, you can bring your hands
[00:21:10.240]to your heart like this.
[00:21:12.590]And then, sink your hips forward and down.
[00:21:15.210]But in the same time,
[00:21:16.540]you gain the muscles, inner muscles,
[00:21:19.020]inner thighs muscles.
[00:21:24.380]One more breath.
[00:21:26.420]Maybe and then, the backbend.
[00:21:30.810]And then release your hands down
[00:21:32.500]on the side of your front foot.
[00:21:33.387]Tuck your back toes under
[00:21:35.250]and extend your right knee.
[00:21:37.220]Foot first, right hand down on the mat,
[00:21:39.360]on the block, twist to the left,
[00:21:41.040]full internal twist.
[00:21:45.160]And then, switch, left hand down,
[00:21:47.700]and twist to the right.
[00:21:50.840]External twist, good.
[00:21:52.840]Let's release, both hands down.
[00:21:55.400]Step back with your left foot.
[00:21:57.690]This time, you will do a yoga push-up.
[00:22:01.120]So you can modify,
[00:22:02.170]I won't modify the first time.
[00:22:03.457]If you're doing yoga for a long time,
[00:22:05.420]and you know how to do yoga push-up,
[00:22:07.040]you're welcome to do the full version
[00:22:09.490]of this pose.
[00:22:10.410]So you bend in your elbows.
[00:22:13.070]You stop when you have your elbows
[00:22:14.890]in a 90-degree angle,
[00:22:16.140]and then, you're pushing yourself up to the Up Dog.
[00:22:19.220]So extending your arms.
[00:22:23.150]Down, shrinking your shoulders.
[00:22:25.170]Press, press, press with your fingertips to the ground.
[00:22:26.887]Lift your chest, your head up.
[00:22:31.140]Nice, back to the Table pose.
[00:22:34.150]Tuck your toes and you lift your hips up
[00:22:36.050]to the Downward-Facing Dog.
[00:22:40.330]Couple of breaths here,
[00:22:41.350]couple of breaths of thrust.
[00:22:44.855]And then, lower down your knees
[00:22:47.920]on the mat for Table pose,
[00:22:49.363]and we'll do few more stretches for our wrists.
[00:22:51.890]So this time, let's have the fingertips facing the knees,
[00:22:58.170]and you have your, the back of your hands on the mat.
[00:23:01.740]So you're welcomed to stay here.
[00:23:03.200]It's already a good stretch.
[00:23:04.440]Maybe, you didn't need to move deeper.
[00:23:07.550]If you have some space to move deeper,
[00:23:11.360]push here, and then sink your hips back on your heels.
[00:23:15.040]So anytime, when you're feeling pain,
[00:23:17.490]so it's not discomfort but pain.
[00:23:29.370]Good, let's release.
[00:23:32.803]Sit on your heels.
[00:23:35.430]If it's not comfy to sit like this,
[00:23:37.610]on your heels, you can slide a block
[00:23:39.160]or two blocks underneath of your seat here.
[00:23:43.480]If you don't have the blocks,
[00:23:44.620]maybe, find the Easy pose,
[00:23:45.697]and let's shake off.
[00:23:47.260]Shake, shake, shake.
[00:23:52.650]Good, extend your arms in front of you
[00:23:54.920]and do windshield wipes movement
[00:23:56.780]with your hands like this.
[00:24:01.240]Hands down and the same.
[00:24:08.250]And one more time, shake off.
[00:24:11.160]We'll do a few stretches for our feet here.
[00:24:14.920]So from here, tuck your toes under.
[00:24:18.250]Make sure that you tuck all 10 toes,
[00:24:20.247]the pinkies as well.
[00:24:23.020]And then, sit on your heels with your hips.
[00:24:27.230]Maybe, stay here, if it's already a good stretch.
[00:24:30.320]Or maybe, press with your whole upper body
[00:24:33.530]on your feet, sitting tall.
[00:24:39.758]And just remember,
[00:24:40.591]anytime you can release, leaning down.
[00:24:45.598]You'll stay here for a few breaths.
[00:24:46.960]You're welcomed to close your eyes.
[00:24:49.140]So you can bring your variance
[00:24:50.470]and your focus to your toes, to your feet.
[00:24:53.310]Maybe, even breathe in,
[00:24:55.110]breathe in through your toes.
[00:24:56.380]On exhale, you can release, relax there.
[00:25:00.192]Let's stay here for another couple of deep breaths.
[00:25:04.280]Stretching your toes.
[00:25:07.870]Also your quads.
[00:25:14.280]Awesome, let's release.
[00:25:15.600]Have your hands down on the ground,
[00:25:16.867]untuck your toes,
[00:25:17.980]and just tap few times.
[00:25:21.370]Tapping with the tops of your feet to the ground.
[00:25:23.870]Yeah, like this.
[00:25:25.720]And then, one more time,
[00:25:26.553]sit back on your heels.
[00:25:27.980]This time, you have your toes untucked.
[00:25:30.390]And remember, you can modify with a block
[00:25:32.610]or two blocks underneath,
[00:25:34.350]in between the lower legs.
[00:25:41.690]And then, have your arms in a T shape.
[00:25:44.460]Arms in a T shape,
[00:25:45.450]and then, cross your right arm
[00:25:46.850]on top of your left,
[00:25:48.660]and bend your elbows
[00:25:50.430]to the Eagle arms.
[00:25:52.710]Maybe, do one more bind.
[00:25:54.840]So you can press with your palms,
[00:25:56.760]palm to palm.
[00:25:58.020]And then, maybe send your forearms
[00:26:00.930]away from your wrists.
[00:26:03.740]Make sure the elbow and shoulder
[00:26:05.480]are on the same line here.
[00:26:07.650]Shoulders away from ears.
[00:26:10.839]Another good stretch for chest and shoulders.
[00:26:16.220]Hand then released,
[00:26:17.460]open your arms.
[00:26:19.960]Few micro pulse,
[00:26:23.350]with your palms facing forward.
[00:26:24.870]And then, one more time, cross your arms.
[00:26:27.060]This time with your left arm on top.
[00:26:29.690]Bend your elbows, half bind or full bind.
[00:26:33.720]Elbows, shoulders on the same line.
[00:26:35.730]Shoulders away from ears.
[00:26:36.897]And then, you press your hands away from your feet.
[00:26:41.300]Couple of breaths here.
[00:26:48.422]And then again, open your arms.
[00:26:50.330]Palms facing back, micro pulse.
[00:26:55.260]Good, let's release our hands down on the mat.
[00:26:57.970]Tuck your toes, and you lift your hips up
[00:26:59.890]to the Downward-Facing Dog.
[00:27:04.800]And then, step atop to the top of
[00:27:06.320]your yoga mat for Forward Fold.
[00:27:09.130]I will turn around.
[00:27:12.244]Then, you'll have your feet hips distance apart,
[00:27:14.150]maybe, hold your opposite elbows
[00:27:16.600]with opposite hands.
[00:27:18.290]And then, just relax your upper body.
[00:27:20.340]You can bend your knees
[00:27:21.420]as much as you need here for this pose.
[00:27:23.460]And then maybe, rock side to side.
[00:27:28.180]Maybe shake your head.
[00:27:29.580]Nodding no with your head.
[00:27:33.570]Maybe, nodding yes with your head.
[00:27:40.086]Good, release your arms.
[00:27:43.136]And if you like, check your feet
[00:27:45.360]should be hips distance apart here.
[00:27:46.950]So you can even like place
[00:27:48.510]two feet in between the arches of your feet
[00:27:50.460]so you know where your feet should be.
[00:27:53.130]And then, bend your knees here.
[00:27:54.670]Rest your fingertips on the side of
[00:27:56.350]the pinky side of the feet, like this.
[00:28:01.050]We are going to Chair pose.
[00:28:02.830]So bring your hands to your heart,
[00:28:04.380]and maybe, lift your chest up.
[00:28:10.000]Pushing with your heels to the grounds.
[00:28:13.150]Make sure that the back is flat.
[00:28:15.180]So notice, if you're arching your back,
[00:28:17.690]rest your pelvis forward.
[00:28:19.780]And perhaps extend your arms over your head.
[00:28:27.223]Feeling your legs are strong.
[00:28:28.970]You'll stay here for another couple of breaths.
[00:28:30.790]I know you can do it.
[00:28:36.550]One more.
[00:28:39.640]And then, push with your feet to the ground.
[00:28:42.620]Extend your legs and shake up,
[00:28:44.900]shake, shake, shake.
[00:28:47.090]If you feel dizzy, keep your chins down,
[00:28:49.340]chin to the chest, good.
[00:28:51.970]Let's find the Mountain pose.
[00:28:55.250]Feet still hips distance apart
[00:28:56.790]like we just found.
[00:28:58.290]The muscles of your legs engaged,
[00:29:00.390]engaged with two kneecaps.
[00:29:02.670]Core is flat, core is engaged,
[00:29:05.060]and belly's flat.
[00:29:06.870]Shoulders away from ears.
[00:29:08.400]Palms facing forward.
[00:29:09.810]And you have your gaze straight
[00:29:11.303]in front of you in horizon.
[00:29:18.750]Couple more breaths, feeling grounded.
[00:29:25.660]Feeling connection to the earth.
[00:29:28.200]Good, next breath,
[00:29:30.260]reach with your arms over your head.
[00:29:34.684]And breathe out, bring your arms back down.
[00:29:37.760]Now, we just lift your right hand up.
[00:29:40.710]On an exhale, lean to the side,
[00:29:42.778]to the left side.
[00:29:44.054]Reach with your left hand down
[00:29:47.580]like you're reaching for the suitcase,
[00:29:49.520]going to some nice warm places on the beach.
[00:29:56.370]And let's switch.
[00:29:59.370]Right hand down, left arm over your head
[00:30:02.130]and to the side.
[00:30:03.100]So you have your arm on the side of your ear,
[00:30:05.160]not in front of your face
[00:30:06.410]but on the side.
[00:30:07.810]So maybe, look up here.
[00:30:11.290]Not within too, not shading your
[00:30:12.780]face with your arm.
[00:30:15.095]With a little bit of exhale,
[00:30:16.023]you can sink a little deeper for side stretch,
[00:30:18.540]and let's release, good.
[00:30:21.020]Now, another few shoulder rolls.
[00:30:23.690]Maybe, this time have your fingertips
[00:30:26.480]on your shoulders.
[00:30:29.950]Going as fast as you like.
[00:30:33.990]Let's reverse.
[00:30:39.860]And release.
[00:30:43.297]From the top of your yoga mat,
[00:30:45.600]you'll do a little fold here,
[00:30:46.870]one moment, one breath.
[00:30:48.060]One breath in, reach with your arms over your head.
[00:30:51.250]I hope you see me.
[00:30:52.797]Actually, I don't know if you see me.
[00:30:57.340]I step a little back so you can see me better.
[00:30:59.930]Breathe in, arms over your head.
[00:31:02.480]And breathe out, come to Chair pose.
[00:31:05.500]So imagine that you have a chair behind of you.
[00:31:08.030]But just remember that you don't have chair there.
[00:31:10.610]So hands to your heart,
[00:31:11.730]and breathe in, rise back up.
[00:31:14.330]On breathe out, we are going to the Forward Fold.
[00:31:17.100]Arms to the side if you have space
[00:31:19.310]or arms in front of you
[00:31:20.520]if you don't have space on your sides.
[00:31:22.670]And breathe in halfway up, or Half Lift.
[00:31:26.840]When you're reaching with your crown
[00:31:28.260]to the front of the room,
[00:31:29.858]and then, breathe out,
[00:31:30.691]back to the Forward Fold.
[00:31:32.221]Knees are soft and on breathe in, rise up.
[00:31:36.770]We'll repeat this fold
[00:31:38.743]another three times.
[00:31:40.450]Breathe in, arms over your head.
[00:31:42.423]Breathe out to the Chair pose.
[00:31:45.270]Breathe in, back up.
[00:31:47.620]And do the Forward Fold.
[00:31:50.830]Inhale, halfway up.
[00:31:52.920]Exhale, Forward Fold.
[00:31:54.790]Knees are soft, and inhale, rise up.
[00:31:57.840]Exhale, release, couple more.
[00:32:00.350]Inhale, arms over your head.
[00:32:02.390]Exhale to the Chair, you got it.
[00:32:04.540]Breathe in, arms over your head.
[00:32:06.353]Breathe out to the Forward Fold.
[00:32:08.900]Breathe in, half leg.
[00:32:10.793]Breathe out to the Forward Fold.
[00:32:13.080]Knees are soft, rise up.
[00:32:16.080]Exhale, release, last one.
[00:32:18.275](inhaling deeply)
[00:32:19.520]To the Chair.
[00:32:21.860]Back up, to the Forward Fold.
[00:32:26.240]Half Lift, Forward Fold.
[00:32:29.410]Knees are soft, rise up.
[00:32:32.971]Exhale, release.
[00:32:34.560]Now, from the top of your yoga mat,
[00:32:36.040]and you just step to the top of my yoga mat,
[00:32:38.350]so I have space behind of you for Plank pose.
[00:32:41.700]As you again, one movement breath,
[00:32:43.630]but Sun Salutation this time.
[00:32:45.417]Sun Salutation, inhale, arms over your head.
[00:32:49.320]Exhale to the Forward Fold.
[00:32:51.970]Inhale, halfway up.
[00:32:54.330]Exhale, Forward Fold.
[00:32:55.200]Press your hands on the mat.
[00:32:56.660]Step back with your right foot.
[00:32:58.380]Step back with your left foot, Plank pose.
[00:33:01.610]Check your angle.
[00:33:03.600]Down Forward Up Dog.
[00:33:05.260]To modify, remember have your knees down.
[00:33:07.300]I will amplify this time.
[00:33:10.130]Shift your heels over your toes.
[00:33:12.600]And then, bend your elbows.
[00:33:16.450]Find a 90-degree angle in your arms,
[00:33:18.680]and then, press yourself to the Up Dog.
[00:33:21.860]Good, back to the table.
[00:33:24.150]Tuck your toes under,
[00:33:25.340]and Downward-Facing Dog.
[00:33:27.610]Step a hop to the top of your yoga mat.
[00:33:29.910]If you're hopping, do it really quiet like a mouse.
[00:33:32.580]So you need to bend your knees really deep,
[00:33:35.230]and then, hop as high as you can.
[00:33:38.920]Extend your knees, breathe in halfway up.
[00:33:43.670]Breathe out to the Forward Fold.
[00:33:45.510]Knees are soft, rise up.
[00:33:48.800]Exhale, release.
[00:33:50.920]We will do one more time, Sun Salutation.
[00:33:53.103]Breathe in, arms over your head.
[00:33:55.890]Breathe out to the Forward Fold.
[00:33:58.870]Breathe in, Half Lift.
[00:34:01.250]Breathe out, Forward Fold.
[00:34:03.350]Rest your hands on the mat.
[00:34:04.860]Bend your knees, maybe hop back this time
[00:34:07.500]or step back to the Plank pose.
[00:34:09.630]Check your arm, go down.
[00:34:11.760]Yoga push-up, coming to the Up Dog,
[00:34:14.820]to the Table, and this time,
[00:34:16.630]we'll have some rest in the Child pose
[00:34:18.571]or we have some dream like a little rest here,
[00:34:20.470]whatever you need to do
[00:34:22.998]for these few breaths of rest.
[00:34:26.620]Lower down your forehead on the ground.
[00:34:30.018]Arms can be extended in front of you.
[00:34:31.830]They can be behind of you.
[00:34:33.700]Also, you can do another variation,
[00:34:36.117]and you have your, stack your forearms,
[00:34:37.950]and rest your forehead on the forearms like this.
[00:34:44.220]Catch your breath,
[00:34:45.980]and maybe, repeat your intention a few times here.
[00:35:05.190]Finish another cycle of breaths.
[00:35:09.890]And then, slide your hands underneath your shoulders.
[00:35:12.750]Push yourself to the Table.
[00:35:15.637]Tuck your toes under
[00:35:16.470]and lift your hips up to the Downward-Facing Dog.
[00:35:19.490]You already know this pose.
[00:35:20.950]Reach with your right leg up
[00:35:21.977]to the Three-Legged Dog,
[00:35:23.800]and then, bend your knee.
[00:35:25.910]Bring your knee to the navel,
[00:35:27.420]and step in between your hands for Lunge pose.
[00:35:32.360]This time, lower down your knee
[00:35:33.830]for the Lunge pose.
[00:35:37.420]If you have these blocks handy,
[00:35:39.530]take these couple of blocks
[00:35:40.830]to the side of your front foot.
[00:35:42.120]It's okay if you don't have them.
[00:35:45.621]Some people do a few quad stretches here,
[00:35:48.030]and yeah, especially if you're running,
[00:35:49.850]we do also runner stretches.
[00:35:52.840]So push your hips forward and down
[00:35:55.290]for a couple of breaths.
[00:35:57.100]Maybe, rest your chest on the top of your thigh.
[00:36:02.270]And then, the next few breaths,
[00:36:03.970]shift your hips back and forward.
[00:36:09.320]So kinda rocking your pelvis
[00:36:11.600]forward and back few times.
[00:36:14.240]Warming up the joints.
[00:36:16.680]Good, prepare yourself for the half split.
[00:36:22.850]The last one, and this time,
[00:36:23.950]keep your back hip over your back knee,
[00:36:27.590]and extend your front leg.
[00:36:30.440]These blocks are really handy here.
[00:36:33.420]So on our breathe in,
[00:36:34.670]we're reaching with the crown of the head up,
[00:36:37.580]and on breathe out,
[00:36:39.104]we're melting down toward the latter.
[00:36:42.183]Breathing in, venting in.
[00:36:44.297]Breathing out, folding.
[00:36:48.290]Keep your back flat here.
[00:36:49.690]Notice if you're rounding your back.
[00:36:52.230]So maybe for you, it's a little tiny moment
[00:36:54.300]with every breath out.
[00:36:57.140]You don't have to have your belly down on the thigh.
[00:37:01.760]Also notice, if you're leaning to the side,
[00:37:05.580]make sure that you're staying
[00:37:06.670]in the midline of your yoga mat.
[00:37:10.044]One more breath here.
[00:37:13.720]Good, release, come back up.
[00:37:16.930]Have the sole of your right foot on the ground.
[00:37:19.520]Slide your right foot to the right side of the mat.
[00:37:22.410]I hope you see me well.
[00:37:23.243]I don't see myself from this point.
[00:37:27.670]So I hope you see me.
[00:37:30.140]And here, we're going to do Dragon pose.
[00:37:32.400]And for Dragon pose,
[00:37:33.490]if you have these blocks,
[00:37:34.500]you can stack the blocks
[00:37:35.600]and rest your elbows on the blocks,
[00:37:37.970]or you can just have your hands down on the mat,
[00:37:41.030]or also if you're flexible here in this pose,
[00:37:44.370]you can lower down your elbows on the ground.
[00:37:47.440]So a few choices here for you.
[00:37:49.530]Find a variation of the pose
[00:37:50.870]that is suitable for you today.
[00:37:54.870]Maybe untuck your back toes.
[00:38:00.820]Nice, couple more breaths here.
[00:38:07.690]Good stretch for quads,
[00:38:09.510]good stretch for hips.
[00:38:11.330]Maybe you feel this stretch
[00:38:12.580]somewhere else in your body, just notice.
[00:38:17.240]Nice, and let's have our hands down on the mat.
[00:38:19.910]Press your chest back up.
[00:38:21.570]Have your left hand down on the mat,
[00:38:23.100]right knee, right hand on your kneecap,
[00:38:25.410]on your right kneecap.
[00:38:26.880]Gotta back up your hips a little here,
[00:38:28.960]so you don't pushing them forward.
[00:38:30.930]And then, move your knee inside
[00:38:32.600]and out few times.
[00:38:34.320]So here, you can come on the pinky side of the foot,
[00:38:36.630]and the inner side of the foot with this movement.
[00:38:40.570]Lubricating our right hip joint.
[00:38:44.035]Even the right femur,
[00:38:45.560]the femur, the big bone of your right leg,
[00:38:48.480]moving in the hip socket.
[00:38:50.590]Let's do one more, and then, this time,
[00:38:52.150]keep your knee open to the side,
[00:38:53.890]come on the pinky side of the foot,
[00:38:56.570]and have your right hand inside of your right knee.
[00:39:01.010]And you will do the twist here.
[00:39:02.730]So you're opening your chest up.
[00:39:05.070]If you like, you can also reach
[00:39:07.070]with your right arm over your head
[00:39:09.870]or you can bind your right arm behind the back.
[00:39:17.570]So find the ratio of this pose
[00:39:19.800]that is good for you.
[00:39:22.960]Then, have your knee back to the chest,
[00:39:26.140]both hands on the mat.
[00:39:27.700]Slide your knee back to the Table pose.
[00:39:29.797]And we'll do all this sequence,
[00:39:31.650]and then, as I said, tuck your toes under,
[00:39:33.407]lift your hips up to the Downward-Facing Dog.
[00:39:37.240]Reach with your left leg up, heel and toe,
[00:39:41.200]and then, bend your knee,
[00:39:42.540]knee to the navel,
[00:39:43.930]shake your shoulders over your wrists.
[00:39:46.200]Step in between your hands.
[00:39:49.152]That means you slide your feet a little wider
[00:39:50.540]so they're closer to the edges of the mat.
[00:39:53.610]They're hip distance apart.
[00:39:55.229]And then, lower down your back knee.
[00:39:56.840]If your knee was in you,
[00:39:58.510]and if you have like wooden floors,
[00:40:02.880]you might want to use the blanket
[00:40:04.480]for your knee here.
[00:40:07.300]That especially if you had some injuries in the past.
[00:40:11.110]Now, remember we used the blocks here last time.
[00:40:14.339]You're welcomed to use them again.
[00:40:17.870]Make sure that in this pose,
[00:40:20.693]in the long lunge, you have your hips squared.
[00:40:22.740]So they're not open to the right side of the mat.
[00:40:25.430]They are facing the front of the mat.
[00:40:28.390]Rest your chest on the top of your thigh.
[00:40:32.488]Take it easy.
[00:40:34.750]Yeah, let's release.
[00:40:36.620]And we're going to shift our hips back,
[00:40:38.707]and let you flip the blocks this way
[00:40:42.300]or the highest even,
[00:40:43.820]and then shift your hips forward.
[00:40:47.160]Let's do the stroking movement
[00:40:49.320]few more times with your breaths.
[00:40:55.050]It's not a big stretch
[00:40:56.180]but it's nice movement for joints.
[00:41:01.860]You keep them healthy.
[00:41:04.340]For the last time.
[00:41:06.500]And then, keep your hip over your back knee.
[00:41:09.820]So you have your back leg in 90-degree angle.
[00:41:12.630]Extend your front knee
[00:41:13.990]but not lock your knees.
[00:41:15.880]Though micro-bending knee here,
[00:41:18.440]flex your foot, your left foot flexed,
[00:41:20.780]and you kinda, you're pressing your toes
[00:41:22.617]toward the chest here.
[00:41:24.367]And then, keep your back flat here.
[00:41:26.850]Maybe, fully with the blocks
[00:41:28.102]if you have the blocks here.
[00:41:29.740]So you're reaching with
[00:41:30.910]the top of your head up on inhale,
[00:41:33.820]and on exhale, you're folding forward.
[00:41:37.240]Breathing in, venting in.
[00:41:40.347]Breathing out, mounting toward the thigh
[00:41:43.400]of your back flat.
[00:41:45.930]One more breath.
[00:41:47.186](inhaling and exhaling deeply)
[00:41:52.434]Good, my leg is shaking, let's release.
[00:41:56.686]Now, bend your left knee,
[00:41:58.310]come on the sole of your left foot.
[00:42:00.110]Slide your left foot
[00:42:01.480]closer to the edge of your,
[00:42:03.600]left edge of the yoga mat.
[00:42:06.000]These blocks inside of your foot
[00:42:07.170]if you're using the blocks.
[00:42:08.930]And one of the side is usually more flexible,
[00:42:12.143]another one is more tight.
[00:42:13.890]So maybe for this side,
[00:42:15.470]you don't need these blocks.
[00:42:16.510]Maybe you need just one block.
[00:42:17.940]And then, lower down your elbows on the block.
[00:42:21.270]Lower down your elbows on them,
[00:42:23.860]on the ground.
[00:42:24.700]If you don't have the blocks,
[00:42:26.580]you can have your hands down.
[00:42:28.766]So you have your arms expanded.
[00:42:35.981]Have your knee to the shoulder here, don't open.
[00:42:40.260]Hug, they're working on the inner thighs,
[00:42:43.020]the muscles, engaging them.
[00:42:46.560]You didn't get.
[00:42:51.540]Good, let's release here.
[00:42:53.660]So if you use these blocks,
[00:42:55.040]move the blocks to the side,
[00:42:56.420]have your right hand on the mat.
[00:42:59.670]Kinda push your hips back a little,
[00:43:01.227]like a couple of inches,
[00:43:02.610]so you can have your left hand on the left kneecap,
[00:43:05.880]and move your knee inside and out.
[00:43:09.410]So it's free movement.
[00:43:13.300]Coming on the pinky side of the foot,
[00:43:15.160]coming on the inner side of the foot, good.
[00:43:23.130]The last one and stay,
[00:43:26.157]opening your hip to the left side,
[00:43:28.500]twisting your chest up to the sky.
[00:43:32.470]Maybe stay here, maybe you lift
[00:43:34.587]your left hand over your head.
[00:43:39.200]Or maybe, bind your left hand
[00:43:40.360]behind your back, your choice.
[00:43:50.070]You will enjoy this pose,
[00:43:51.180]you can tuck your back toes under,
[00:43:53.187]and lift your knee up,
[00:43:55.250]as well a good twist, stretch.
[00:43:58.200]Let's release, hugging each of the chest.
[00:44:02.050]Both hands down on the mat.
[00:44:03.840]Both knees down on the mat.
[00:44:07.040]Good, from Table, tuck your toes under.
[00:44:09.760]Extend your both knees.
[00:44:11.090]Let's walk the dog here.
[00:44:13.210]It was good stretches.
[00:44:15.800]I hope you're feeling very good in your body now.
[00:44:20.090]And lower down your knees.
[00:44:21.550]We will do a couple more stretches.
[00:44:24.841]Not so much stretches but the poses
[00:44:27.150]to strengthen the lower back.
[00:44:30.930]We need to strengthen our lower backs
[00:44:32.960]since we're sitting a lot at the desk.
[00:44:36.280]Come down on your abdomen.
[00:44:40.960]Like we did in the beginning of class,
[00:44:42.570]we did the Baby Cobra.
[00:44:44.530]You can have your hands down on the mat
[00:44:47.100]or you can have your hands
[00:44:48.150]on the side of your head with your ears.
[00:44:51.260]We are going, bring your nose down,
[00:44:53.740]bring your forehead down.
[00:44:55.250]It will be our breath out,
[00:44:56.810]and on breath in, you're going
[00:44:58.230]to lift your chest, your head up.
[00:45:00.230]So just continue with your breaths.
[00:45:02.377]Breathing out, forehead down, nose down.
[00:45:05.780]Breathing in, lift your head up.
[00:45:08.670]Just continue with your breaths,
[00:45:10.040]and that's a full five times.
[00:45:12.710]Notice if you can lift your chest
[00:45:14.750]and head a little higher with every time.
[00:45:19.080]You want to have our legs strong here
[00:45:21.390]so you're pushing these,
[00:45:22.223]pressing with the tops of your feet to the ground.
[00:45:26.270]Hugging your inner legs.
[00:45:30.370]Last one.
[00:45:34.170]Good, let's release.
[00:45:35.990]You're welcomed to have some rest here
[00:45:37.830]extending your arms to the side of your body
[00:45:40.450]with your palms facing up,
[00:45:43.364]rest your cheek down on the mat.
[00:45:45.660]Or you can go for one big backbend here.
[00:45:48.860]So you're bending your left knee
[00:45:51.920]and reaching with your left hand back.
[00:45:55.060]I'm going to do the Bow pose.
[00:45:56.350]So your choice, you have some rest
[00:45:58.040]or you add in one more shoulder and backbend,
[00:46:01.200]shoulder stretch and backbend.
[00:46:02.200]We bend your right knee,
[00:46:04.530]have your right, hold your right ankle
[00:46:06.643]with your right hand,
[00:46:08.350]and then, press with your hands to the ankles,
[00:46:11.477]with your ankles to the hand.
[00:46:13.780]So you can lift your chest up, your head up,
[00:46:16.320]maybe with chin is up for Bow pose.
[00:46:23.140]Our spine is warm to the end of the class
[00:46:25.550]so this pose, it should be safe for you to do.
[00:46:30.280]Maybe notice you start rocking,
[00:46:32.310]when you breathe in to your belly.
[00:46:36.143]One more breath.
[00:46:41.030]And then, release, lower down your knees.
[00:46:43.440]Have your hands down on the ground.
[00:46:45.870]If you had the rest, join us.
[00:46:48.169]We're going to do the twist pose here.
[00:46:50.250]We are going to do Thread the Needle pose.
[00:46:51.970]So from Table pose,
[00:46:55.380]lift your, I will do the left arm.
[00:46:58.100]You all can choose start with your right arm.
[00:47:00.110]Lift your arm over your head.
[00:47:02.190]Go to the side, and then Thread the Needle
[00:47:04.540]in between another side.
[00:47:08.050]And lower down your cheek on the grounds,
[00:47:13.330]for Spinal Twist.
[00:47:15.090]It's a counter pose for the backbends.
[00:47:19.290]We'll stay here for a few breaths.
[00:47:21.450]Notice the muscles come up
[00:47:23.890]so I can talk to you.
[00:47:25.930]Notice the muscles of your face are soft.
[00:47:31.401]The jaw is relaxed.
[00:47:37.586]And let's release.
[00:47:38.970]Both hands down, right arm to the side,
[00:47:42.105]or use other arm.
[00:47:43.338]Thread the Needle in between another side.
[00:47:46.470]Have your cheek down on the mat.
[00:47:50.370]Maybe, stay here,
[00:47:51.580]maybe, bind your left arm behind your back.
[00:47:56.180]If you like to do the balancing,
[00:47:59.690]balance here, you're welcomed
[00:48:01.250]to do, thread this.
[00:48:03.270]Company to the practice,
[00:48:04.390]it'll will take easily four-hour class,
[00:48:07.480]four-hour main class.
[00:48:10.050]But you can amplify, modify this pose as you like.
[00:48:17.520]Let's release, have your hand down, and twist.
[00:48:22.290]Coming to the table,
[00:48:23.270]and then, actually come to save it.
[00:48:25.080]We're going down on our mat
[00:48:26.440]to wrap our class with few poses.
[00:48:29.550]Down on the mat.
[00:48:31.270]And with our resting pose
[00:48:32.490]at the end of the class.
[00:48:34.400]So I let you roll down on the mat
[00:48:37.600]to add a little core work here.
[00:48:39.840]So join me.
[00:48:41.150]Have your knees bended.
[00:48:43.670]Your feet hips distance apart.
[00:48:45.160]Make sure that you have enough space
[00:48:46.570]behind your heads.
[00:48:47.930]Maybe, slide in with like blankets for your heads
[00:48:51.140]to land your head on the blanket.
[00:48:52.950]Extend your arms to the side of your legs,
[00:48:54.670]and we are going to slowly wander,
[00:48:57.590]maybe if I want, fold our backs on the mat.
[00:49:00.807]The slower you do,
[00:49:01.750]then actually harder you work.
[00:49:03.030]But you can skip this one,
[00:49:04.400]and just come down on the mat.
[00:49:09.940]And then, when you have your head down,
[00:49:11.968]bring your knees to the chest,
[00:49:14.520]give them a nice giant hug,
[00:49:17.750]and maybe, roll side to side,
[00:49:19.580]massaging your back.
[00:49:28.280]Good, let's extend our left leg on the mat.
[00:49:32.930]And bring your right knee across your chest
[00:49:34.690]to the left side for Reclining Twist.
[00:49:37.760]And then, extend your right arm to a T shape.
[00:49:41.800]And maybe, turn your face to the right.
[00:49:46.170]Now, you can gently close your eyes.
[00:49:59.670]Imagine your spine is spiral turkeys.
[00:50:09.100]That's what is going on right now in your spine.
[00:50:13.267]And let's release.
[00:50:14.803]Grab your knee to the chest.
[00:50:16.750]Interlace a few fingers over your knee
[00:50:18.630]or behind your knee,
[00:50:20.150]then, roll your ankle.
[00:50:26.430]Reverse.
[00:50:31.840]And then, everyone,
[00:50:33.100]interlace your fingers behind your right thigh,
[00:50:35.630]extend your right leg.
[00:50:38.480]Flex your foot, and then exhale,
[00:50:41.420]press your leg toward the chest.
[00:50:43.630]Nice stretch.
[00:50:45.890]Stretching the hamstring, the calves.
[00:50:49.063]The back still oh, that the backs of the legs.
[00:50:52.010]The leg's released.
[00:50:54.396]And your leg, extend it,
[00:50:57.780]and slowly, maybe have your arms
[00:50:59.410]in a T shape, and slowly bring your leg down
[00:51:02.060]as slow as you can.
[00:51:03.770]Engage with the hip flexors,
[00:51:06.470]the muscles on the front of your thigh.
[00:51:08.560]Engage in the lower abs.
[00:51:15.710]Notice if you can do it even slower.
[00:51:19.550]If you already have your right leg down,
[00:51:21.300]just have some breaths with your arms
[00:51:22.667]and legs extended.
[00:51:28.570]Good, let's do another segment.
[00:51:30.140]You have your right leg down.
[00:51:33.040]Bring your left knee to the chest.
[00:51:35.020]Have your right hand on the side of your left knee.
[00:51:38.510]And on exhale, bring your knee
[00:51:41.920]across the chest to the right,
[00:51:43.330]Full Spinal Twist.
[00:51:45.830]And Reclining Twist.
[00:51:47.340]And then, you'll have your left arm
[00:51:49.760]in a T shape with your left shoulder
[00:51:52.020]down on the ground.
[00:51:53.060]Maybe, untwist a little
[00:51:54.060]if you don't have your shoulder down.
[00:51:56.170]Palm facing up and turn your face to the left.
[00:52:00.320]Close your eyes.
[00:52:03.230]Inner smile on your face.
[00:52:08.500]Feeling the muscles on the side of your neck are soft.
[00:52:16.460]With every breath out,
[00:52:17.293]you can press on the side of your knee
[00:52:19.903]with your right hand, twisting a little deeper.
[00:52:29.720]And then, release.
[00:52:31.340]Knee to the chest.
[00:52:33.100]Fingers, your hands over your knee
[00:52:35.180]or behind your knee,
[00:52:36.830]and roll your ankle.
[00:52:43.750]Take it easy, no cracking sounds.
[00:52:46.573](chuckles)
[00:52:48.510]Good then, extend your leg up.
[00:52:50.800]Flex your foot, kinda press in
[00:52:52.480]your toes toward the chest,
[00:52:54.360]and heel pressing up.
[00:52:56.010]And then, interlace your fingers behind your leg,
[00:52:59.350]behind your thigh,
[00:53:01.140]and then on exhale, press your thigh
[00:53:03.488]toward the abdomen.
[00:53:06.740]Inhale, lengthening your right leg,
[00:53:08.930]exhale, press in.
[00:53:11.858]And let's do a couple of times.
[00:53:12.697]Lengthening and press in.
[00:53:16.954]You can grab the foot here
[00:53:18.460]if you're really flexible in this pose.
[00:53:22.460]Just make sure that the leg is straight here.
[00:53:26.470]It's micro-bent.
[00:53:28.420]Let's release, still keep your leg extended.
[00:53:32.490]And then, slowly bring your leg down,
[00:53:35.360]as slow as you can.
[00:53:42.440]You're doing good.
[00:53:45.180]If you already have your leg down,
[00:53:46.540]just stretch them.
[00:53:53.980]You will do one more pose here before Shavasana,
[00:53:56.477]and you're welcomed to do
[00:53:57.870]any poses that you are feeling
[00:53:59.780]you need to do to complete your practice
[00:54:02.270]like Shoulder Stand, if you like
[00:54:03.940]to do Shoulder Stand Plow pose.
[00:54:06.290]We will be doing the Happy Baby
[00:54:09.710]so you're welcomed to join us for Happy Baby.
[00:54:11.950]Bend your both knees.
[00:54:13.490]Slide your knees on the side of your ribs,
[00:54:15.380]lift your feet up, arms inside of your legs,
[00:54:18.350]and then, inside of your knees kinda,
[00:54:20.150]and then here, you cannot grab your ankles.
[00:54:23.490]But if you can reach for the pinky side
[00:54:25.250]of the feet here, so you can press
[00:54:28.100]on the tops of your feet here,
[00:54:31.100]a good hip-opener here.
[00:54:32.470]Make sure that you're not reaching your lower back.
[00:54:36.056]Keep your lower back down,
[00:54:37.106]your lumbar spine down,
[00:54:38.300]and then, start rocking side to side
[00:54:41.180]if it feels good.
[00:54:42.013]You had one more massage of your back.
[00:54:54.130]Yeah, let's release.
[00:54:55.410]Lower down your one foot on the mat.
[00:54:57.600]Lower down another foot on the mat.
[00:54:59.660]And your legs, we are preparing ourselves
[00:55:03.260]for the resting pose for Corpse pose
[00:55:05.567]for our Shavasana.
[00:55:07.260]So just make yourself comfortable.
[00:55:08.930]If you have these blankets around you,
[00:55:11.180]so pillows, slide a pillow
[00:55:13.545]underneath of your head if you'd like.
[00:55:15.220]The pillow, the flat pillow,
[00:55:17.260]maybe if you have a bolster
[00:55:19.320]or extra blanket, you can fold the blanket,
[00:55:24.110]and roll this little roll,
[00:55:27.270]slide the little roll underneath of your knees.
[00:55:29.450]Slide your feet a little wider,
[00:55:31.230]so you'll have your legs
[00:55:32.950]closer to the edges of the mat.
[00:55:34.750]You have your arms extended
[00:55:36.550]alongside of your body,
[00:55:37.730]with your palms facing up.
[00:55:42.210]Adjust here, if you have ponytail,
[00:55:44.846]you might want to remove it.
[00:55:47.820]So if you're comfy.
[00:55:50.000]Yeah, just little side to side,
[00:55:52.200]roll your head side to side,
[00:55:54.000]finding this nice place for your body
[00:55:56.120]to feel grounded, cozy, and relaxed.
[00:56:05.520]Now, we will have breaths here
[00:56:07.330]for a few breaths.
[00:56:09.930]One which you mean it.
[00:56:19.640]Notice your whole body soft and relaxed.
[00:56:27.490]Notice when you breath in.
[00:56:31.130]So maybe, bring your breast to your abdomen,
[00:56:33.840]soften the abdomen,
[00:56:35.007]soften the muscles of your abdomen.
[00:56:39.670]Feel your shoulders are heavy and relaxed.
[00:56:47.460]Feel the muscles of your face are soft and relaxed.
[00:56:55.850]Relax your jaw.
[00:57:10.400]Incorporate all the Shavasana in your practice.
[00:57:15.403]So you have kids around you.
[00:57:17.700]So maybe these little noises
[00:57:20.720]at the part of your practice.
[00:57:26.856]Breathe out, focusing on them.
[00:57:37.360]And you have a lot of thoughts
[00:57:38.250]right now in your head,
[00:57:39.290]you can focus on the sound of your breaths
[00:57:43.610]or on the lengths of your breaths.
[00:58:30.520]You're welcomed to stay in this resting pose
[00:58:32.330]as long as you can
[00:58:35.994]or you're welcomed to deepen your breaths now.
[00:58:40.320]Deep breaths in, long breaths out.
[00:58:44.670]And then, reassemble into your body step,
[00:58:47.500]feeling with your fingers,
[00:58:48.650]with your toes, awakening yourself.
[00:58:52.790]Roll your head side to side.
[00:58:58.080]And perhaps, if you have space behind of you,
[00:59:00.640]do a full body stretch,
[00:59:02.070]reach in with your arms,
[00:59:03.450]arms and legs to the opposite side of the room.
[00:59:08.020]And then, bend your knees.
[00:59:11.300]Plant your feet on the side of the mat,
[00:59:13.780]and do few windshield wipes movement,
[00:59:15.600]moving your knees side to side
[00:59:19.380]in gentle upper body twist.
[00:59:24.500]And then, when your knees
[00:59:26.040]fall into the side,
[00:59:27.090]doesn't matter which one,
[00:59:28.040]roll your side to the pillow position.
[00:59:30.160]It's like you're weighing in your back.
[00:59:32.413]With your one arm underneath
[00:59:34.230]of your head as a pillow,
[00:59:36.890]and just stay here for another few breaths.
[00:59:41.010]Maybe, a moment of gratitude.
[00:59:43.250]Think about what you are grateful today.
[00:59:46.410]One thing or maybe, two things.
[00:59:50.450]And perhaps, you're grateful to yourself
[00:59:52.540]for doing this practice.
[00:59:54.830]Maybe, you're grateful to your strong body
[00:59:58.778]for doing this practice.
[01:00:03.060]And then, press with your upper palm to the ground,
[01:00:05.520]and come to sit up.
[01:00:08.285]With your gaze down,
[01:00:10.573]we just allow the blood flow to readjust.
[01:00:13.714]Let's just stay in Supine for a while.
[01:00:16.110]Find anything, position that you like.
[01:00:18.060]You can do the Easy pose
[01:00:19.063]that we begin the practice today,
[01:00:20.920]where you can extend your legs if you like.
[01:00:23.160]Sitting nice and tall here
[01:00:25.020]with your arms on the side of your hips,
[01:00:27.040]we'll finish our practice
[01:00:28.150]with a couple of breaths together.
[01:00:29.920]Breathe in, arms over your head.
[01:00:33.930]Palm to palm, on breath out,
[01:00:35.890]slide your hands down to your heart,
[01:00:39.400]to the Pray position.
[01:00:41.500]Thank you very much
[01:00:42.333]for joining me for yoga today.
[01:00:43.960]I hope you feel energized and grounded.
[01:00:47.630]I hope you feel strong after this practice.
[01:00:51.090]See you another time, namaste.
[01:01:02.140]Thank you.

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Strong&Slow Flow Yoga

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