Vinyasa Flow

Iryna Author

04/09/2020 Added

52 Plays

Description

This 50 minute Yoga Flow links movement to breath. The breath acts as an anchor to the movement as you to flow from one pose to the next, moving with inhalations and exhalations.

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[00:00:00.554](gentle music)
[00:00:15.860]Hello everyone.
[00:00:16.950]Welcome to yoga.
[00:00:18.650]My name is Amina
[00:00:20.320]and today we will be doing the vinyasa flow.
[00:00:23.470]And which one we will connect
[00:00:25.410]our breaths to the movements.
[00:00:28.530]It will be about the strength, flexibility, and balance.
[00:00:32.820]We will have a focus on breaths
[00:00:35.020]and also on positive affirmation.
[00:00:38.120]And for today's class our affirmation is
[00:00:43.037]"I easily handle whatever comes my way."
[00:00:47.450]So, if you like, repeat together with me,
[00:00:50.187]"I easily handle whatever comes my way."
[00:00:55.180]Let's get started.
[00:00:57.670]With this practice you might
[00:00:58.990]need a couple blocks and a blanket.
[00:01:01.480]And we will begin the class in kneeling position
[00:01:05.010]so take some time to find yourself comfortable
[00:01:09.550]in kneeling position.
[00:01:10.880]So, sometimes it has a lot of stress
[00:01:13.690]and pressure on the knees
[00:01:15.648]so you can slide the block in between both legs
[00:01:19.550]or maybe a couple blocks so you can
[00:01:21.580]sit on these blocks here.
[00:01:24.750]If you don't have the blocks, no worries,
[00:01:26.970]you can modify to the easy pose instead.
[00:01:30.700]So just find yourself comfortable
[00:01:32.480]to find our yoga breaths.
[00:01:35.560]So, sitting nice and tall here,
[00:01:37.280]let's do a couple shoulder rolls,
[00:01:38.710]breathing in,
[00:01:40.102]lift your shoulders up,
[00:01:41.000]send them back,
[00:01:41.833]relax them down and another one.
[00:01:43.780]Inhale and exhale.
[00:01:47.080]Keep your shoulders away from ears,
[00:01:50.130]keeping your back flat.
[00:01:53.280]So sitting tall here,
[00:01:55.330]gently close your eyes
[00:01:58.570]and just bring your focus,
[00:02:00.260]your awareness to your body.
[00:02:04.730]So, ride with your thoughts,
[00:02:07.080]emotions on yoga mat.
[00:02:12.030]Connect to yourself.
[00:02:14.530]Notice sensations in your body.
[00:02:19.390]Perhaps notice your breaths.
[00:02:23.800]If you like, the next couple breaths,
[00:02:26.030]sigh through the mouth with sound "Ha."
[00:02:30.260]Breathing in through the nose
[00:02:32.110]and breathing out the sound, "Ha."
[00:02:37.200]And one more (sighs).
[00:02:43.190]Sigh everything that you don't need anymore in your life
[00:02:47.890]and then continue with yoga breaths,
[00:02:50.020]breathing in through the nose and out through the nose.
[00:02:53.110]So, long breaths.
[00:02:57.400]Inhale, expanding your abdomen,
[00:02:58.947]expanding your ribs,
[00:03:00.810]expanding your chest.
[00:03:04.120]Breathing out, hugging your belly toward the spine,
[00:03:07.600]exhale through the nose.
[00:03:10.100]Continue for a few more second breaths.
[00:03:14.560]Notice your breaths is a little longer than you used to do.
[00:03:20.440]You can count it,
[00:03:22.387]one and two.
[00:03:28.889]And if you like, again,
[00:03:30.010]repeat this intention,
[00:03:31.540]this affirmation for this class,
[00:03:35.280]saying mentally, "I easily handle whatever comes my way."
[00:03:43.260]And together with me,
[00:03:44.217]"I easily handle whatever comes my way."
[00:03:48.942]Finish another cycle of breaths.
[00:03:52.350]Blink your eyes open.
[00:03:54.540]With your gaze down,
[00:03:55.540]rest your hands on the side of your hips,
[00:03:59.420]lift your right hand up
[00:04:02.180]and then exhale,
[00:04:03.460]lean to the left side for side stretch.
[00:04:08.490]Creating space in your lungs,
[00:04:10.550]in your right ribs.
[00:04:13.510]And then slide your arm a little in front of your face
[00:04:19.004]so you feel good stretch in your shoulder, probably.
[00:04:22.740]You again reaching with your right hand to the side.
[00:04:28.860]And now open your arms,
[00:04:30.380]shoot the right arm to the T shape
[00:04:32.460]and send your arm behind of you
[00:04:34.280]so that you can feel good stretch
[00:04:38.150]in the front of your shoulder
[00:04:41.180]for and through the nerves here.
[00:04:45.430]And then again, kind of hug in here,
[00:04:49.210]which is your right arm to the side,
[00:04:51.820]to the opposite side
[00:04:53.000]and breathing in, open,
[00:04:55.677]and reaching behind of you.
[00:04:56.960]Let's do one of 10 this moment
[00:05:01.060]and open creating space in your chest and release. Good.
[00:05:06.765]Lift your left arm up
[00:05:07.890]and exhale to the side for side stretch.
[00:05:11.470]Now you can look up to the sky
[00:05:13.355]breathing to your left lung,
[00:05:17.540]expanding your left ribs.
[00:05:21.710]And now slide your arm a little in front of your face
[00:05:25.590]and reach to the right with your hand, yeah.
[00:05:31.610]Raise it and open
[00:05:34.799]and reach behind of you,
[00:05:37.740]breathing out again.
[00:05:41.170]Breathing in, open.
[00:05:44.010]Nice big movement and breathing out again.
[00:05:48.290]And last time, open and release.
[00:05:53.230]Both hands in front of the knees
[00:05:56.040]and find table pose now.
[00:05:58.810]Hands underneath the shoulders,
[00:06:00.300]knees underneath the hips.
[00:06:01.440]Let's continue through calf cow,
[00:06:03.300]breathing into the cow pose,
[00:06:05.730]spreading your collar bone,
[00:06:07.900]looking up.
[00:06:08.733]Breathing out to the cat pose.
[00:06:12.180]Inhale to the cow,
[00:06:13.670]maybe tuck your toes under,
[00:06:16.280]exhale to the calf and tuck your toes.
[00:06:20.440]And back to the cow.
[00:06:24.610]And back to the cat.
[00:06:27.670]Connecting your breaths to your movements.
[00:06:32.100]And the last one, cat pose.
[00:06:35.460]And then send your hips on your heels
[00:06:38.850]folding at the floor here.
[00:06:40.610]Extend your arms alongside of your body and behind of you.
[00:06:43.960]Touch your forehead down on the yoga mat
[00:06:47.530]and then on breaths in,
[00:06:49.000]rise up to the (mumbles)
[00:06:50.980]reach with your arms up to the sky
[00:06:53.640]and breaths out swing your arms behind of you,
[00:06:56.930]touch the forehead down to the floor,
[00:06:59.500]breathing in back to the sky,
[00:07:03.407]to the high kneeling
[00:07:04.240]and just continue like this with your breaths.
[00:07:08.475]So, maybe this will be a little slower for you than ideal,
[00:07:11.770]maybe a little faster for you.
[00:07:14.820]So, we're just creating some energy in our body.
[00:07:20.740]And let's do one more.
[00:07:23.720]Rise up and then release your hands down on the mat,
[00:07:28.690]tuck your toes under and lift your hips up
[00:07:30.930]to the downward facing dog.
[00:07:33.490]Here, pedal your feet.
[00:07:37.200]Maybe shake your head,
[00:07:38.750]nodding no with your head, nodding yes.
[00:07:41.240]So, do whatever feels good in your body
[00:07:42.930]for the first downward facing dog.
[00:07:45.880]And then for the next few breaths
[00:07:47.650]send your heels down on the yoga mat
[00:07:50.750]and it's okay if you don't touch the ground with your heels.
[00:07:53.070]Send the energy of your heels pressing down.
[00:07:56.320]Send the energy of your hips pressing back and up.
[00:08:00.220]And press your fingertips to the ground.
[00:08:05.670]Have your shoulders away from ears.
[00:08:08.410]Good, let's release back to the table pose.
[00:08:15.270]And then you continue with another flow here.
[00:08:19.120]So you can do from table or from the plank pose,
[00:08:22.183]I will show modification first
[00:08:24.010]and then how to amplify this pose.
[00:08:26.670]Tap your right shoulder with your left hand.
[00:08:29.100]Tap your left shoulder with your right hand.
[00:08:32.010]Come to the downward facing dog on exhale.
[00:08:35.090]So, table, tap, tap, downward facing dog
[00:08:41.500]or come to the plank pose,
[00:08:44.460]tap your shoulder with opposite hands,
[00:08:47.800]back to the downward facing dog.
[00:08:49.940]So, chose the variation of the pose
[00:08:51.293]that feels good in your body
[00:08:52.890]and continue for another five times.
[00:08:56.400]If you do it from plank pose,
[00:08:59.720]make sure that you have your hips stable
[00:09:03.650]so you don't rock them from side to side
[00:09:05.793]when you're touching your shoulders.
[00:09:08.650]Breathing out, downward facing dog,
[00:09:10.900]breathing into the table, tap, tap.
[00:09:15.830]Back to the downward facing dog.
[00:09:18.030]Two more.
[00:09:19.830]You're doing good.
[00:09:24.240]And the last one.
[00:09:28.660]And then have some rest.
[00:09:31.030]Resting breaths here in a downward facing dog.
[00:09:33.760]If you need some moment in downward facing dog,
[00:09:36.964]take them.
[00:09:42.200]I easily handle whatever comes my way.
[00:09:46.225]Lift your right leg up to the three-legged dog.
[00:09:49.300]Flex and point your foot a few times here
[00:09:53.567]and roll your ankle.
[00:09:56.890]Then bend the knee.
[00:09:58.720]Bring your knee to the nose.
[00:10:00.860]Shift your shoulders over your wrist,
[00:10:02.560]step in between your hands.
[00:10:04.660]Lower down your back knee,
[00:10:06.150]finding low lunge pose.
[00:10:08.560]On next breath in rise up with your arms up,
[00:10:12.967]breaths out, sink down
[00:10:16.810]and extend your arms behind of you.
[00:10:18.920]Breaths in, back up.
[00:10:20.860]Maybe stay here, maybe add the back bend.
[00:10:23.400]Breaths out.
[00:10:26.280]And up and the last one (sighs).
[00:10:31.799]Inhale up, hands to your heart.
[00:10:35.940]Twist to the right side.
[00:10:38.040]Stay here or rest your left elbow
[00:10:39.930]on outside of your right thigh
[00:10:41.490]so you can press with your elbow to the side
[00:10:44.580]of your right thigh,
[00:10:46.260]twisting a little more in your spine.
[00:10:50.860]Good, let's release and twist, rise up.
[00:10:54.860]Maybe add a bigger back bend here
[00:10:57.660]spreading your collar bone
[00:10:59.280]and reaching your chest up,
[00:11:03.140]exhale, release.
[00:11:06.085]Tuck your back toes under
[00:11:07.520]and reach your left knee up.
[00:11:12.390]Pick up your back foot.
[00:11:14.998]Bring your back foot closer to your front heel
[00:11:17.980]and extend your right leg here. Good.
[00:11:22.340]Keeping your back flat,
[00:11:23.820]on exhale sink down toward the right thigh.
[00:11:27.790]Inhale, back to the flat back,
[00:11:32.630]exhale, fold a little deeper.
[00:11:34.764]Another few moments like this,
[00:11:36.580]extending and folding,
[00:11:39.690]and the last time
[00:11:42.820]and folding.
[00:11:46.090]Then bring your back foot next to the right foot,
[00:11:50.710]coming to the forward fold.
[00:11:52.700]Knees are soft,
[00:11:53.830]maybe slide your feet a little wider,
[00:11:55.440]finding the rag doll.
[00:11:56.980]You can hold your opposite elbows with opposite hands.
[00:12:00.140]You can rock side to side.
[00:12:02.630]You can shake your head.
[00:12:06.270]Give it so good here.
[00:12:10.090]Good, let's release the arms.
[00:12:13.460]Inhale, lift up your spine to the half lift,
[00:12:17.140]exhale, full fold,
[00:12:19.579]soft in your knees.
[00:12:21.008]Inhale, rise up.
[00:12:23.387]Exhale, release.
[00:12:25.350]Find mountain pose.
[00:12:28.530]Feet hip distance apart.
[00:12:32.377]And feet parallel to each other,
[00:12:34.370]the muscles of the legs engaged.
[00:12:36.170]The core is also engaged,
[00:12:39.300]shoulders away from ears,
[00:12:40.830]palms facing forward,
[00:12:42.830]gaze on horizon.
[00:12:44.810]If you feel balanced you can close your eyes here.
[00:12:48.910]And here we're going to add a little momentum,
[00:12:52.870]so come on the heels here
[00:12:55.070]and then come on your tippy toes, whoops,
[00:12:58.410]breathing in, heels,
[00:13:00.760]breathing out, tippy toes
[00:13:03.270]and another couple times.
[00:13:05.050]Good balance.
[00:13:08.869]And the tippy toes and then release.
[00:13:12.400]And bring your hands to your heart
[00:13:14.220]and sink to the chair pose.
[00:13:20.140]We'll add a little movement here in the chair pose.
[00:13:22.860]So, when you are coming up,
[00:13:24.920]reach with your arms over your head
[00:13:26.860]when you're coming down to the chair pose,
[00:13:29.000]swing your arms behind of you.
[00:13:30.880]Let's continue with the breaths,
[00:13:32.110]breathing in up,
[00:13:33.650]breathing out back,
[00:13:35.300]and three (breathes)
[00:13:39.880]and up
[00:13:41.900]and the last one and up.
[00:13:45.500]Bring your hands to your heart.
[00:13:46.753]Come on your tippy toes.
[00:13:49.080]A little balance here.
[00:13:50.140]Lift your heels as high as you can here,
[00:13:52.110]whoops, balancing.
[00:13:56.210]If you feel really stable here,
[00:13:59.090]you can extend your arms.
[00:14:01.340]You can send your hips a little deeper
[00:14:05.460]and two more breaths and one
[00:14:11.099]and release and shake off. Good.
[00:14:13.450]From the top of your yoga mat,
[00:14:14.970]on breaths in reach with your arms over your head,
[00:14:18.050]on breaths out fold forward.
[00:14:21.309]On breaths in,
[00:14:22.142]lengthen to the half lift
[00:14:24.194]and press out to the forward fold,
[00:14:25.740]hands down on the mat.
[00:14:27.410]Step and hold back to the plank pose.
[00:14:30.510]Hold plank pose,
[00:14:32.610]four or five breaths here.
[00:14:35.010]Feeling strong (breaths).
[00:14:41.350]So, you're gripping with your hands to the yoga mat.
[00:14:44.100]Almost imagine that you are opening the jar here.
[00:14:47.520]So, imagine this energy in the fingertips
[00:14:54.180]and then go down your knees,
[00:14:55.680]lower down your chest,
[00:14:56.870]lower down your chin and tap your toes.
[00:14:59.610]Press yourself to the baby cobra.
[00:15:03.363]Exhale and release your nose down on the ground.
[00:15:05.717]You have your hands on the side of your head.
[00:15:08.520]Press your ears, inhale,
[00:15:10.700]lift your head up, chest up,
[00:15:12.360]exhale back down.
[00:15:13.860]And another five times.
[00:15:15.900]Inhale up, exhale down.
[00:15:18.280]Press with the tops of your feet to the ground.
[00:15:21.000]Make the legs active.
[00:15:22.788]Make your glutes active.
[00:15:25.097]And three,
[00:15:28.160]and two,
[00:15:31.530]the last one.
[00:15:34.840]Hands underneath of shoulders or ribs even
[00:15:38.070]and press yourself to the table.
[00:15:42.260]And toes are tucked,
[00:15:43.093]lift your hips up to the downward facing dog.
[00:15:45.590]We'll repeat this sequence on another side.
[00:15:48.120]So, have the big toes together
[00:15:50.120]and bring your left leg up,
[00:15:52.210]three-legged dog here.
[00:15:53.080]Hips are squared here.
[00:15:54.560]Flex and point your left foot,
[00:15:58.610]warming up your left ankle.
[00:16:00.350]Roll your wrist,
[00:16:01.603]not wrist, but ankle.
[00:16:04.760]Reverse.
[00:16:08.168]A little love to your ankles.
[00:16:11.030]Then bend your knee,
[00:16:12.170]knee to the nose.
[00:16:13.660]Shift your shoulders to your wrists.
[00:16:15.310]Step in between your hands.
[00:16:18.650]Lower down your back knee
[00:16:21.270]and rise up to a lunge pose.
[00:16:24.533]Breaths out,
[00:16:26.060]swing your arms behind
[00:16:27.717]and you rest your chest on the top of your left thigh
[00:16:30.923]and breath in, reach arms over your head,
[00:16:33.900]maybe add a tiny back bend here
[00:16:36.330]and exhale, fold in,
[00:16:39.510]inhale, rising.
[00:16:42.913]Two more.
[00:16:45.507]Some ability in our spines.
[00:16:50.239]Warming up the spine (breathes).
[00:16:53.839]And last one.
[00:16:56.530]Good let's release.
[00:16:57.700]Hands to your heart.
[00:16:59.760]Twist to the left side.
[00:17:01.560]Rest your elbow on the side of your left knee
[00:17:06.230]so you can press,
[00:17:07.862]use your elbow the knee, to the elbow,
[00:17:10.850]twisting a little deeper.
[00:17:14.910]Good, let's untwist.
[00:17:17.070]Hands down on the side of your front foot.
[00:17:20.933]Tuck your back toes under.
[00:17:23.820]Extend your right leg
[00:17:26.320]and bring your right foot closer to the left heel
[00:17:29.010]so you can extend both knees here to this,
[00:17:31.760]to the pyramid pose (breathes).
[00:17:35.890]And we'll continue with some movement here.
[00:17:38.150]We can use the blocks,
[00:17:42.770]if you like.
[00:17:43.790]And then on press in,
[00:17:45.350]extend your spine,
[00:17:46.940]and on breaths out, sink down.
[00:17:51.410]Breaths in, back up
[00:17:53.350]and breaths out sink.
[00:17:57.500]And inhale rise a little up
[00:18:01.167]and breaths out sink.
[00:18:04.677]And release.
[00:18:06.260]Soft in your right knee,
[00:18:09.260]step forward with your right foot,
[00:18:12.250]slide your feet a little wider
[00:18:15.240]so you can squat down.
[00:18:18.260]When you have your hip and your knee aligned here,
[00:18:22.050]you can extend your arms in front of you
[00:18:24.600]or you can extend them in an airplane.
[00:18:26.610]I don't have enough space on the side.
[00:18:28.900]So, I will have my arms in front of me.
[00:18:32.070]So, you have your hip, knee aligned here (breathes).
[00:18:39.760]Whoops!
[00:18:41.040]And let's add some movement here.
[00:18:43.375]Lifting your hips up here,
[00:18:47.301]a little extending our knees
[00:18:49.390]and then fall again.
[00:18:51.150]And continue.
[00:18:56.620]Working on the quads here,
[00:18:59.260]on the glutes.
[00:19:02.070]Creating some energy, focus.
[00:19:08.270]And two more.
[00:19:11.240]You're doing good.
[00:19:13.680]And then release to the forward fold,
[00:19:16.210]extend your knees,
[00:19:18.190]inhale half lift,
[00:19:20.890]exhale forward fold.
[00:19:23.436]Bring your feet a little closer to each other,
[00:19:24.900]but hips distance apart
[00:19:26.170]and this time inhale and rise up.
[00:19:30.200]Exhale, hands to your heart.
[00:19:33.660]We'll continue with another variation of the chair pose.
[00:19:36.885]So, you will have,
[00:19:39.440]this will be eagle arms in this variation.
[00:19:41.660]You have your arms in a T shape
[00:19:43.540]and then you cross your right arm on top of your left,
[00:19:46.524]finding the eagle arms.
[00:19:49.040]And then you sink your hips down to the chair pose.
[00:19:51.950]Inhale, rise up, open your arms.
[00:19:55.660]Cross your arms with your left arm on top
[00:19:57.894]and to the chair pose.
[00:20:00.290]Continue with your breaths, opening.
[00:20:03.390]Just every time switch your arms
[00:20:06.160]so you have another arm on top.
[00:20:09.580]And open.
[00:20:13.770]Doing good.
[00:20:16.950]Let's do one more on each side
[00:20:21.670]with each arm on top.
[00:20:28.159]And let's release.
[00:20:29.830]Breaths in, arms over your head.
[00:20:32.390]Breaths out, to the forward fold.
[00:20:35.600]Step back with your right foot.
[00:20:38.043]Step back with your left foot.
[00:20:40.020]Find plank pose.
[00:20:41.270]We'll add some movement this time.
[00:20:43.273]Slide your feet a little wider
[00:20:44.230]so you can add a little twist here,
[00:20:46.800]bringing your heels side to side.
[00:20:53.040]Push the ground away from you.
[00:20:54.270]Don't sink in your shoulders.
[00:20:55.440]You're doing good.
[00:20:57.680]Good, one more each side.
[00:21:00.616]Back to the plank pose.
[00:21:02.057]Maybe the chaturanga this time.
[00:21:03.669]You can modify with your knees down,
[00:21:05.136]coming to the up dog.
[00:21:11.168]Come to the table
[00:21:13.521]and to the puppy pose.
[00:21:14.354]So, extend the child pose.
[00:21:16.070]So, step your hands forward to the top of your yoga mat.
[00:21:19.390]Keep your hips over your knees.
[00:21:21.500]Go down your forehead and stay here for few breaths.
[00:21:29.130]If you need to modify,
[00:21:30.520]you can stack your forearms,
[00:21:32.170]rest your forehead on the forearms.
[00:21:46.756]Another breath here.
[00:21:51.070]And then back to the table pose.
[00:21:56.070]You tuck your toes under,
[00:21:57.908]lift your hips up to the downward facing dog.
[00:22:01.059]You're doing good.
[00:22:01.892]Reach your right leg up to the three-legged dog.
[00:22:04.730]Bend the knee,
[00:22:05.613]knee to the nose.
[00:22:06.790]Shift your shoulders so we step in between your hands.
[00:22:11.330]Find stability,
[00:22:12.851]find balance,
[00:22:13.857]maybe slide your feet a little wider
[00:22:15.105]and then rise up to the high lunge.
[00:22:18.090]Repeat this sequence with our back knee lifted.
[00:22:22.019]Continue breaths out.
[00:22:26.070]Sink down, extend your arms behind of you,
[00:22:28.540]breaths in, rise up.
[00:22:30.820]Back bend here.
[00:22:31.950]Breaths out and back up
[00:22:37.870]and last one.
[00:22:41.830]And back up.
[00:22:44.870]Good, hands to your heart.
[00:22:47.950]And twist to the right side.
[00:22:51.300]Maybe take a little glimpse here
[00:22:53.250]behind of you on your right heel.
[00:22:57.630]Maybe rest your left hand on the side of your right knee.
[00:23:01.650]Right hand behind your left thigh.
[00:23:08.960]Good, let's untwist.
[00:23:10.240]Hands to the heart.
[00:23:12.620]Hands down on the mat.
[00:23:15.760]Slide your right foot back.
[00:23:17.570]Find downward facing dog.
[00:23:22.190]Plank pose, chaturanga down.
[00:23:26.600]Climb into the up dog.
[00:23:29.180]Back to the table.
[00:23:32.710]Tuck your toes under,
[00:23:34.247]lift your hips down to the,
[00:23:36.750]up to the downward facing dog.
[00:23:41.000]Lift your left leg up.
[00:23:44.025]Bend the knee.
[00:23:45.592]Bring your knee to the nose.
[00:23:47.270]Step in between your hands.
[00:23:49.920]Come to the high lunge on another side.
[00:23:54.606]Let's add movement here.
[00:23:56.317]Exhale down,
[00:23:57.660]arms behind of you.
[00:23:58.950]Breaths in, rise up.
[00:24:02.030]And three.
[00:24:08.100]And two.
[00:24:13.040]Now, last one.
[00:24:20.090]Keeping your back flat,
[00:24:21.150]hands to your heart.
[00:24:22.653]Turn to the left side.
[00:24:24.740]Look behind of your left shoulder on your hip.
[00:24:28.300]Stay here.
[00:24:30.470]Lower down your elbow on the side of your left thigh.
[00:24:37.210]Oh, this variation that we did on the right side.
[00:24:46.560]And twist,
[00:24:47.553]hands to the heart.
[00:24:48.630]Hands down on the mat.
[00:24:50.790]Step with your right foot forward to the forward fold.
[00:24:56.210]Inhale, high lift,
[00:24:59.052]exhale forward fold.
[00:25:01.070]Knees are soft.
[00:25:02.290]Rise up to standing.
[00:25:05.350]Exhale, release.
[00:25:08.220]Good job everyone.
[00:25:10.240]Let's continue (breathes).
[00:25:13.280]Breaths in, arms over your head.
[00:25:15.957]Breaths out, to the forward fold.
[00:25:19.774]Inhale, half lift.
[00:25:21.717]Exhale, forward fold, hands on the mat.
[00:25:24.570]Maybe hop this time to the plank pose.
[00:25:28.904]Chaturanga down,
[00:25:30.160]come into the up dog.
[00:25:35.130]Tuck your toes under,
[00:25:36.313]come to the downward facing dog.
[00:25:43.330]Let's lift our left leg up.
[00:25:44.927]Lift your left leg up.
[00:25:48.310]Bend the knee,
[00:25:49.685]knee to the nose.
[00:25:51.020]Inhale, lift your left leg back,
[00:25:53.858]up to the three-legged dog.
[00:25:55.100]Exhale, knee to the left shoulder
[00:25:57.860]and back up.
[00:26:00.040]Knee to the right shoulder and back up
[00:26:05.020]and then bend your knee to the nose.
[00:26:07.410]Shift your shoulder so you can step in between your hands.
[00:26:10.970]Lower down your back knee.
[00:26:13.525]Climb into the low lunge pose.
[00:26:16.121]Reach with your arms over your head.
[00:26:18.716]And the bring your hands to your heart.
[00:26:22.389]And then bring your left elbow inside of your left knee.
[00:26:30.660]Tuck your right toes under.
[00:26:32.431]Lift your right knee
[00:26:34.872]and then come on the sole of your right foot
[00:26:38.494]bringing your hips and shoulders aligned.
[00:26:42.002]Then shift the weight of the body on the right foot,
[00:26:44.936]bend your right knee.
[00:26:46.534]Turn your left heel up.
[00:26:49.799]Come into the low lunge pose on the other side.
[00:26:52.512]Reach with your arms over your head.
[00:26:56.277]Bring your hands back to the chest.
[00:26:57.890]We'll do side to side like this.
[00:27:00.500]Elbow to the inside of your right knee.
[00:27:03.720]Tuck your back toes under.
[00:27:04.690]Extend your knee.
[00:27:06.770]Swing on your left foot.
[00:27:09.300]Shoulders and hips aligned.
[00:27:11.500]And here we go on the other side of the mat. Good.
[00:27:15.760]Reach with your arms over your head
[00:27:18.200]and continue hands to your heart.
[00:27:20.580]Elbow to the inside of your knee.
[00:27:23.375]Pick up your knee
[00:27:25.760]and move to another side of the mat
[00:27:28.150]to the low lunge pose on this side.
[00:27:31.600]Good job, let's continue like this.
[00:27:38.330]You're doing good.
[00:27:40.504]Rise up and the last one.
[00:27:47.636]Good.
[00:27:51.350]Coming back to the front of the mat.
[00:28:00.050]And then release your hands down
[00:28:02.390]and then tuck your back toes under,
[00:28:05.432]extend your right knee
[00:28:08.404]and bring your back foot closer to the front foot
[00:28:10.410]so you can find the pyramid pose here.
[00:28:14.440]So you have your both knees extended here.
[00:28:19.230]Keeping your back flat here,
[00:28:21.360]extend your arms in front of you here.
[00:28:24.890]You need every breath out,
[00:28:26.670]sink a little deeper.
[00:28:28.420]Breaths in, back up,
[00:28:31.180]breaths out, sink.
[00:28:33.100]To modify, you can have your hands on your heart.
[00:28:35.790]And the last one.
[00:28:37.910]And this time rest your hands
[00:28:39.662]in front of your left toes here
[00:28:44.267]and lift your right leg up to the three-legged dog.
[00:28:47.862]And we will add another few movements here.
[00:28:50.090]So, when you're ready,
[00:28:50.940]breaths out, curl knee to the nose,
[00:28:56.415]breaths and extend to three-legged dog.
[00:28:58.660]Breaths out, curl.
[00:29:01.230]Breaths in, extend.
[00:29:03.880]Breaths out, shrink.
[00:29:06.510]And the last one.
[00:29:10.220]And shrink and release.
[00:29:13.230]This time, place your right foot behind your left foot.
[00:29:19.150]So, you're crossing your left leg
[00:29:21.010]on top of your right leg.
[00:29:23.360]Kind of rise up here a little.
[00:29:26.660]So adjust the back here
[00:29:29.680]and then on breaths out come to the forward fold.
[00:29:34.720]And again, breaths in, extend.
[00:29:37.230]Half lift, breaths out to the forward fold.
[00:29:44.370]And then on next breaths in, rise up.
[00:29:48.420]Good, I will turn around.
[00:29:50.060]You still have the same left leg
[00:29:53.160]at the front of your right leg
[00:29:54.830]and then rest your right hand
[00:29:56.970]on the side of your right thigh
[00:29:58.839]and lift with your left arm up.
[00:30:01.263]Come into the variation of bananasana here
[00:30:05.410]with side stretch.
[00:30:06.250]You can also hold your left wrist with your right hand.
[00:30:12.500]Maybe look up here so you're
[00:30:14.100]not cheating your face with your arm.
[00:30:18.180]Good, let's release.
[00:30:20.020]Arms to the side and come to the forward fold.
[00:30:24.280]Here, untwist your legs,
[00:30:25.920]finding the regular forward fold.
[00:30:30.668]And this time,
[00:30:31.501]slide your feet a little wider
[00:30:32.640]so the feet are on this side of the yoga mat
[00:30:37.050]and your toes,
[00:30:38.430]45 degree angle to the side.
[00:30:41.692]So it looks like this,
[00:30:43.661]kind of like this.
[00:30:44.494]So, 45 degree angle in your feet
[00:30:46.650]and then have your hands in your heart
[00:30:48.720]or hands on the blocks here.
[00:30:52.540]Sink your hips down so hips and heels,
[00:30:55.357]hips and knees are lined like we just did before
[00:30:58.566]just with our feet parallel to each other.
[00:31:02.530]And we are going to add a little movement here.
[00:31:05.020]Hands to your heart.
[00:31:07.040]Arms can be extended or they can be in airplane.
[00:31:11.690]And then again just sink your hips down
[00:31:14.090]and (mumbles).
[00:31:15.530]So, just a little movement here.
[00:31:18.820]But you probably feel a little different muscles,
[00:31:22.150]maybe the inner thighs muscles here.
[00:31:25.290]Let's do another 10 times.
[00:31:27.252]We will count, just,
[00:31:28.640]yeah just continue.
[00:31:30.700]Continue breathing.
[00:31:32.300]You're doing good.
[00:31:33.860]Make sure that you sink enough deep
[00:31:36.840]to have your hips and your knees aligned.
[00:31:41.554]Building up the strength.
[00:31:43.920]I easily handle whatever comes my way.
[00:31:46.890]Almost there, two more.
[00:31:50.927]And this time, release.
[00:31:53.635]Come into malasana yoga squat.
[00:31:56.100]If yoga squat is not available,
[00:31:57.880]you can slide the block or two blocks,
[00:32:01.360]so you can sit on the blocks.
[00:32:05.210]I will turn around.
[00:32:08.354]And then you press with your elbows to the inner thighs.
[00:32:10.930]You press with your forearms.
[00:32:17.600]You're hugging also forearms with your knees.
[00:32:19.740]Equal pressure here.
[00:32:20.990]If this feels good,
[00:32:23.018]you can also rock side to side.
[00:32:28.590]Good, from here we are going to the navasana boat pose.
[00:32:33.270]So, graceful as you can,
[00:32:34.670]sit down on your bottom
[00:32:38.251]and extend your knees,
[00:32:39.390]extend your arms alongside of your legs.
[00:32:42.000]Keep your back flat.
[00:32:44.150]Good, let's add a little movement here.
[00:32:46.510]You're going to extend here,
[00:32:48.570]hovering over the mat
[00:32:50.450]and then you're going to shrink,
[00:32:52.100]bending the knees,
[00:32:53.140]knees to the chest.
[00:32:55.010]Inhale, extend.
[00:32:56.590]Exhale, shrink.
[00:32:58.430]And three.
[00:33:02.150]And two.
[00:33:05.320]Core indeed.
[00:33:06.450]Continue breathing on the last one.
[00:33:08.960]Stay here in the boat pose.
[00:33:10.770]You're welcome to stay like this.
[00:33:12.140]You can also grab your big toes
[00:33:15.810]so you can hold the big toes and extend your legs.
[00:33:22.080]Such a fun here.
[00:33:24.560]Let's release.
[00:33:25.630]Lower down your feet on the ground
[00:33:27.980]and then actually cross your legs.
[00:33:31.410]Come into the easy pose and forward fold
[00:33:34.530]reaching with your hands to the top of your yoga mat.
[00:33:38.410]Nice glute stretch,
[00:33:40.160]stretch for the glutes.
[00:33:42.090]Maybe rock side to side here.
[00:33:45.930]Maybe lower down your forehead, shake.
[00:33:53.640]And then from here,
[00:33:55.590]come on your knees,
[00:33:56.750]finding table pose.
[00:33:58.497]So, we will repeat this sequence on another side.
[00:34:00.800]All this long sequence that we just did.
[00:34:04.340]Tuck your toes under,
[00:34:05.450]lift your hips up to the downward facing dog.
[00:34:09.950]Lift your right leg up.
[00:34:13.443]Bend the knee,
[00:34:14.276]bring your knee to the nose.
[00:34:16.850]Shift your shoulders over your wrist
[00:34:18.700]going through,
[00:34:19.533]like you're going through honey, real slow.
[00:34:22.120]Step in between your hands,
[00:34:23.640]finding the lunge pose.
[00:34:26.620]Lower down your back knee.
[00:34:28.660]Rise up.
[00:34:34.010]Bring your hands to your heart
[00:34:36.820]and actually bring your elbow
[00:34:38.620]to the inside of your right knee.
[00:34:40.990]So if you need to slide your right foot
[00:34:43.097]to the right edge of the mat.
[00:34:45.710]Tuck your back toes under.
[00:34:47.559]Lift your left knee.
[00:34:50.343]Turn your back foot
[00:34:52.290]so you can place your heel down on the mat.
[00:34:56.020]Shift your hips to the middle of the mat.
[00:34:59.260]And come onto the other side, hello.
[00:35:03.240]Left side of the mat.
[00:35:05.440]Reaching with the arms over your head.
[00:35:08.120]Back to the heart.
[00:35:10.510]Elbow to inside of your knee.
[00:35:12.543]Lift your right knee up.
[00:35:14.550]Shift and to the right side of the mat and up.
[00:35:22.610]Continue like this.
[00:35:24.955]We're almost there.
[00:35:33.670]And up.
[00:35:35.210]You'll do one or ten.
[00:35:42.284]Building up some strength.
[00:35:47.040]Here we go.
[00:35:49.410]Rising up,
[00:35:50.443]rest your hands on the side of your front foot.
[00:35:53.040]Tuck your back toes under.
[00:35:55.774]Extend your knee.
[00:35:56.680]Bring your back foot closer to the front foot
[00:35:59.130]so you find the pyramid pose.
[00:36:02.150]Square your hips here,
[00:36:03.613]both legs extended.
[00:36:05.510]On inhale, you're lengthening your spine.
[00:36:07.620]On exhale, sinking down.
[00:36:10.130]Inhale, lengthening.
[00:36:12.474]Exhale, sinking.
[00:36:14.460]And the last one.
[00:36:17.450]And exhale (breathes).
[00:36:24.280]Cross your left leg behind your right leg.
[00:36:29.700]Lengthen spine, exhale, fold in.
[00:36:33.770]Nine or ten, lengthen.
[00:36:36.020]Exhale, folding.
[00:36:39.330]And then on breaths in, rise up.
[00:36:41.600]So we will do the last one of the other side.
[00:36:45.040]Rest your left hand on the side of your left thigh.
[00:36:48.870]Reach with your right arm to the side,
[00:36:50.760]to the left side.
[00:36:52.907]Maybe grab your right wrist with your left fingers.
[00:36:59.130]Feeling good stretch in your right side.
[00:37:06.100]Let's release.
[00:37:07.230]Sink down to the forward fold.
[00:37:11.847]Breaths in, half lift.
[00:37:13.300]Breaths out to the forward fold.
[00:37:15.900]Untwist your legs.
[00:37:19.990]Step and hold back to the plank pose.
[00:37:24.550]Last chaturanga for today.
[00:37:26.941]Chaturanga down,
[00:37:27.774]come into the up dog.
[00:37:32.150]Back to the table.
[00:37:35.050]We will do the,
[00:37:38.186]to stretch our glutes and open our hips,
[00:37:40.923]we will do the pigeon pose.
[00:37:47.041]And we will do it from three-legged dog.
[00:37:47.874]So tuck your toes under,
[00:37:48.707]lift your hips up to the downward facing dog,
[00:37:51.240]lift your right leg up to the three-legged dog,
[00:37:53.940]bend the knee and slide your right knee
[00:37:56.470]behind your right wrist
[00:37:57.890]finding the pigeon pose.
[00:38:03.140]Stay up here for a few breaths.
[00:38:09.933]And then if you like,
[00:38:11.435]lower down your forehead down on the yoga mat
[00:38:14.199]or stack our forearms
[00:38:15.597]and rest your forehead on the forearms.
[00:38:21.730]Reconnect to your breaths.
[00:38:28.280]Maybe repeat the intention again.
[00:38:30.750]Reconnect to the intention.
[00:38:33.530]I easily handle whatever comes my way.
[00:38:51.050]Soften the muscles of your face,
[00:38:53.543]relaxing your jaw.
[00:38:59.191]You're sitting,
[00:39:00.024]your whole body's heavy,
[00:39:00.857]sinking down toward the earth.
[00:39:15.380]Finish another cycle of breaths,
[00:39:17.510]then slide your hands underneath your shoulders,
[00:39:20.460]press yourself up.
[00:39:22.750]Bend your left knee of your back knee.
[00:39:27.160]Have your both knees bended here
[00:39:30.290]and then turn to the right side.
[00:39:33.125]Walk your arms on the right side
[00:39:35.730]and then sink your chest down.
[00:39:39.230]Reach with your left hand to the side and up.
[00:39:43.550]Feel good stretch on your left side.
[00:39:52.360]And then walk yourself back up.
[00:39:56.718]And turn your chest to the left this time for twist.
[00:40:01.170]So maybe rest your hands on the right shin,
[00:40:04.440]twisting to the left.
[00:40:15.101]And let's release.
[00:40:17.012]Bring your left shin at the front of your right
[00:40:22.220]and come to the forward fold here.
[00:40:24.470]If you like, rock side to side.
[00:40:29.243]And then perhaps roll down your head
[00:40:34.586]for a nice forward fold here,
[00:40:36.050]stretching the glutes.
[00:40:43.720]And let's release.
[00:40:44.553]Come back up.
[00:40:45.940]Hands down on the mat.
[00:40:47.210]Find table pose and we'll give
[00:40:49.594]the pigeon pose on another side.
[00:40:53.150]Lift your hips up.
[00:40:54.360]Lift your left leg up.
[00:40:57.193]Bend the knee.
[00:40:58.230]Rest the knee behind your left wrist.
[00:41:02.570]Slide your hips back with just your hips here,
[00:41:05.800]square them, good.
[00:41:10.100]Come on your elbows.
[00:41:11.710]Maybe stay here.
[00:41:13.150]If you like, come deeper.
[00:41:14.600]Lower down your forehead on the ground.
[00:41:20.854]A few long yoga breaths.
[00:41:27.630]Notice where you're holding tightness.
[00:41:33.450]We should stay in place
[00:41:35.284]and exhale, release, and relax.
[00:41:38.440]Feel your shoulders are relaxed and heavy.
[00:41:42.463]Feel the hips are heavy,
[00:41:44.603]sinking down toward the earth with every breath out.
[00:41:51.603]Another cycle of breaths here.
[00:41:54.415]Press yourself up.
[00:41:56.810]Bend your right knee.
[00:42:01.880]Turn to the left side for the side stretch.
[00:42:06.360]So, I just need to turn around
[00:42:07.840]so I can do this pose here.
[00:42:11.810]So, you're turning to the left
[00:42:16.240]and reaching with your left arm as deep as you like
[00:42:26.400]creating space in your left lung, left ribs.
[00:42:35.220]Walk yourself back up
[00:42:37.770]and twist to the right side
[00:42:39.350]so hands can be on the shin here,
[00:42:42.520]maybe a little deeper here.
[00:42:49.440]Let's release.
[00:42:51.350]Again, cross your shins here.
[00:42:55.030]One more forward fold here,
[00:42:56.980]reaching to the top of your yoga mat.
[00:43:00.270]If you like, rock side to side.
[00:43:08.140]Press yourself up.
[00:43:10.729]We are ready to lay down on our backs here.
[00:43:14.900]So, slowly, one vertebrae by one,
[00:43:17.630]roll your back down the mat.
[00:43:21.931]And then you have your head down,
[00:43:22.930]bringing your knees to the chest,
[00:43:24.450]give them a hug,
[00:43:25.410]rock side to side.
[00:43:30.940]And let's continue with the happy baby here.
[00:43:33.340]So, have your knees on the side of your ribs,
[00:43:36.000]lift your feet up,
[00:43:37.400]arms inside of your knees,
[00:43:39.490]hold your kinky side of the feet here
[00:43:42.774]and you can rock side to side here.
[00:43:50.490]Grab your big toes with your index finger
[00:43:54.120]and your middle finger so you can extend the one knee
[00:43:56.040]and the other knee,
[00:43:57.713]both knees together if it feels good.
[00:44:05.790]Good, let's release here.
[00:44:07.373]Roll down your feet on the mat
[00:44:11.087]and we will do the,
[00:44:14.663]I had the ponytails again,
[00:44:15.790]I should release it.
[00:44:17.454]I'll remove it.
[00:44:19.220]And then, we'll do the number four pose.
[00:44:21.880]Place your right hand,
[00:44:22.780]go on top of your left thigh
[00:44:24.300]and strengthen it out here.
[00:44:27.700]Maybe you can lace your fingers behind your hips,
[00:44:30.940]knee over your shin.
[00:44:36.700]If you're looking for deeper stretch,
[00:44:38.430]you can rock the baby here
[00:44:40.940]so you can bring the right foot
[00:44:44.480]inside of your left elbow crease,
[00:44:47.490]then extend your left arm.
[00:44:54.121]Now release,
[00:44:56.760]finding that twist.
[00:44:59.870]So, both knees are bended,
[00:45:01.994]bring both knees to the left.
[00:45:05.330]Maybe stay here with your arms in a T shape.
[00:45:08.160]If you like you can raise your left foot
[00:45:10.730]on the side of your right knee
[00:45:13.603]and you can turn your face to the right here.
[00:45:15.530]Gently close your eyes.
[00:45:26.680]Slowing down your breaths.
[00:45:35.380]And let's release
[00:45:38.966]and maybe (mumbles) movement,
[00:45:40.710]moving your knees side to side.
[00:45:45.730]Let's continue with the stretch on the other side.
[00:45:48.690]So place your left and come on top of your right knee,
[00:45:52.030]strengthen down.
[00:45:54.920]Interlace your fingers over your shin
[00:45:59.150]and do the
[00:46:03.369]broken baby here.
[00:46:13.311]Good, let's release
[00:46:14.909]and you'll do the twist on another side.
[00:46:18.380]So allow your knees fall to the right side,
[00:46:21.657]arms in a T shape,
[00:46:22.490]turn your face to the left
[00:46:23.810]and here if you like,
[00:46:24.800]you can place your right foot
[00:46:25.980]on the side of your left knee or left thigh.
[00:46:40.710]Here, let's release.
[00:46:43.450]If you want (mumbles) movement.
[00:46:54.870]Do any poses that you feel that you need
[00:46:57.480]to do before savasana.
[00:46:59.300]We will do the legs up.
[00:47:02.920]So, if you like, join me
[00:47:05.120]or do anything that you like
[00:47:07.405]so slide your hands underneath of your hips
[00:47:13.410]and then lift your legs up.
[00:47:19.297]And maybe stay here like this,
[00:47:20.690]flexing your feet.
[00:47:21.930]Or if you'd like to add the car pumps
[00:47:24.950]you can start flexing and pointing your feet.
[00:47:32.400]Chin tucked the chest,
[00:47:35.010]don't look to the side.
[00:47:38.280]Close your eyes.
[00:47:45.070]Good, let's release.
[00:47:46.280]Lower down your one foot and then the other foot
[00:47:49.647]and then if you like,
[00:47:51.118]for savasana make yourself comfortable.
[00:47:52.937]So, if you like you can cover yourself with a blanket.
[00:47:56.910]You can just spread the blanket on your abdomen,
[00:47:59.460]on your hips here.
[00:48:00.630]Slide your feet a little wider,
[00:48:02.250]closer to the edges of the mat.
[00:48:04.470]Have your arms extended alongside of your body,
[00:48:06.920]palms facing up.
[00:48:10.986]Close your eyes
[00:48:16.090]and give yourself permission to just stay here
[00:48:20.020]without any movement.
[00:48:23.440]Have some rest.
[00:48:28.669]Unplug your mind.
[00:48:36.140]Give yourself some time to soak all the benefits
[00:48:38.880]of the practice that you just did.
[00:48:50.777]You and your whole body's heavy.
[00:48:55.890]Relax.
[00:49:44.830]In these next breaths,
[00:49:46.080]deepen your inhales and lengthen your exhales.
[00:49:50.760]Start wiggling with your fingers,
[00:49:52.638]with your toes,
[00:49:53.632]waking yourself.
[00:49:57.063]With your legs,
[00:49:57.896]extend your arms over your head into full body stretch.
[00:50:06.620]And then release your arms,
[00:50:08.520]bend your knees,
[00:50:12.206]slide your feet closer to the edges of your mat
[00:50:14.317]and if you want (mumbles).
[00:50:19.140]And next time when your heaviness all to the right,
[00:50:22.090]roll on your side,
[00:50:23.500]right side to the pillow position.
[00:50:26.550]Stay here for another few breaths.
[00:50:30.260]I easily handle whatever comes my way.
[00:50:35.760]And then when you're ready,
[00:50:36.593]press yourself up to seated
[00:50:39.450]finding any seated position that you like
[00:50:41.780]to finish our practice.
[00:50:46.210]Keeping your gaze down
[00:50:47.500]or keeping your eyes closed,
[00:50:50.346]sitting nice and tall,
[00:50:51.179]rest your arms on the side of your hips.
[00:50:54.216]On next breaths in,
[00:50:55.570]reach with your arms over your head.
[00:50:58.060]Press palm to palm.
[00:51:00.090]On exhale, slide your hands down to your heart.
[00:51:05.660]Thank you very much for joining me for this class.
[00:51:08.410]I hope you feel energized.
[00:51:11.110]I hope you feel focused after this vinyasa flow
[00:51:15.400]and also I hope you feel strong.
[00:51:17.993]Have a wonderful day.
[00:51:21.160]I easily handle whatever comes my way.
[00:51:25.160]Namaste.

Vinyasa Flow

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Vinyasa Flow

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