Vinyasa Flow

Iryna Prakapchuck Author

04/16/2020 Added

20 Plays

Description

A fast paced class that connects the breath with each of the movements linking them into continuous flow.

Searchable Transcript

Search:

[00:00:00.156](peaceful music)
[00:00:09.250]Hello, everyone.
[00:00:10.120]Welcome to yoga.
[00:00:11.340]My name is Iryna, and today,
[00:00:13.090]we'll be doing the Vinyasa flow,
[00:00:15.120]in which we will go through the sequence of the poses
[00:00:18.970]that are connected to the breath.
[00:00:21.510]We will do a lot of poses for strength,
[00:00:24.780]for balance, for flexibility.
[00:00:27.430]So won't be easy flow, but we will begin easy.
[00:00:31.010]So, when you're ready, lay down on your back in Shavasana.
[00:00:40.318]Oh my God!
[00:00:42.154]Extend your legs alongside of your yoga mat,
[00:00:45.930]have your arms alongside of your body,
[00:00:47.960]or if you like, you can slide them in 45 degree angle
[00:00:52.110]toward the body, gently close your eyes.
[00:01:01.200]And bring awareness to your breath.
[00:01:07.500]If you like creating tension for the class,
[00:01:11.570]any sense (mumbling) in this class.
[00:01:16.280]So, maybe it will be, "I am balance, I am strong,
[00:01:21.267]"I am flexible, I am healthy," or anything else.
[00:01:40.760]Hopefully, you feel grounded and calm now,
[00:01:42.920]and ready for your practice.
[00:01:45.240]If you like, stretch out, switching with your arms
[00:01:47.537]with your legs to the opposite sides of the room.
[00:01:50.720]Good stretch, mm-hmm.
[00:01:54.550]And then rest your arms on the side of your body,
[00:01:56.880]palms facing down.
[00:01:58.143]Bend your knees.
[00:02:00.230]We are ready for bridge pose.
[00:02:02.040]Keep your heels close to the hips,
[00:02:04.590]and you have your feet hip's distant apart,
[00:02:06.620]and then when you're ready,
[00:02:07.470]press with your feet to the ground.
[00:02:09.280]With your shoulders to the ground, and lift your hips up.
[00:02:12.720]Stay here for a few breaths.
[00:02:14.440]Don't look to the side.
[00:02:15.433]Keep your chin tucked to the chest
[00:02:17.180]like you have an orange there
[00:02:18.900]in between your chin and your chest,
[00:02:21.370]and you're holding this orange with your chin.
[00:02:24.670]Then if you like, you can tuck your shoulders under,
[00:02:28.890]interlace your fingers behind your back.
[00:02:31.550]Maybe lift your hips a little higher, squeezing your glutes.
[00:02:37.120]Another couple breaths.
[00:02:42.920]Good, let's release untuck your shoulders.
[00:02:45.033]Roll down your back, bring your knees to the chest,
[00:02:47.971]give them a hug, rock side to side.
[00:02:53.650]Mm-hmm, then release.
[00:02:54.850]Place your feet back on the mat.
[00:02:58.930]We will do this time, we will have
[00:03:01.310]just one foot on the ground.
[00:03:02.550]So, have your right foot on the ground,
[00:03:04.110]extend your left leg up.
[00:03:06.390]Point toes up to the sky, and then when you're ready,
[00:03:09.490]press with your palms to the ground
[00:03:11.057]and with your one foot to the ground, lift your hips up.
[00:03:15.647]Good, continue breathing here, noticing your belly rising
[00:03:19.130]with every breath with every inhale.
[00:03:22.030]Couple more like this, squeeze your glutes,
[00:03:24.042]lift your hips a little higher even.
[00:03:29.430]Good, let's release.
[00:03:30.730]Slowly roll your spine back on the mat.
[00:03:33.400]Release this foot down, we'll do another side.
[00:03:37.740]Right foot up, point your feet,
[00:03:39.840]and then lift your hips up, mm-hmm.
[00:03:43.690]Chin to the chest, looking straight up in front of you.
[00:03:46.930]Don't look to the side.
[00:03:48.744]Squeeze your glutes, lift your hips a little higher.
[00:03:55.310]Good, couple more breaths.
[00:03:57.040]You can do it.
[00:04:00.890]And let's release, roll down your back,
[00:04:03.171]roll down your foot, and this time,
[00:04:05.583]extend your, let's extend our right leg.
[00:04:07.950]Extend your right leg and hug your left knee to the chest.
[00:04:11.600]Into the chest, and then bring your left knee
[00:04:13.860]across the chest to the right side to reclining twist.
[00:04:16.370]Have your right hand on the side of your left knee.
[00:04:18.690]Extend your left arm to the T.
[00:04:20.880]Look to the left side.
[00:04:25.150]With one spine, nice twist.
[00:04:30.300]If you like, you can close your eyes here.
[00:04:32.630]Notice your both shoulders relax down.
[00:04:36.670]So, they are touching the yoga mat to the ground.
[00:04:42.100]You have your left palm facing up.
[00:04:46.090]Good, let's release, bring your knee to the chest.
[00:04:48.860]Maybe hug the knee to the chest,
[00:04:50.740]maybe roll your ankle here.
[00:04:55.210]And then reverse.
[00:04:59.070]Mm-hmm, and then point your left foot
[00:05:02.000]to the front of the yoga mat,
[00:05:05.470]and then you have your arms extended alongside of your body.
[00:05:09.500]Lift your shoulders up, lift your shoulder blades,
[00:05:12.790]as well, up, and then lift your right leg up, as well,
[00:05:16.900]so hovering over the mat, and then do inhale here,
[00:05:21.180]and on exhale switch, and continue.
[00:05:24.300]Inhale, and switch, exhale.
[00:05:28.220]So, we are switching on exhale when our core's engaged.
[00:05:31.440]Let's do another maybe five times.
[00:05:35.080]Continue with your breath.
[00:05:40.470]Good, let's release.
[00:05:41.620]Bring your left knee to the chest,
[00:05:44.390]and low down your shoulders back on the mat,
[00:05:47.110]your head back on the mat.
[00:05:48.920]Maybe kind of rock, and the right leg is also down.
[00:05:53.600]Maybe rock your leg side to side if it feels good,
[00:05:58.290]and then extend your leg, left leg up, and do knee to chest.
[00:06:04.170]So, you have fingers interlaced behind the leg,
[00:06:08.060]and you're pressing your leg toward the chest.
[00:06:10.790]Keep your knee extended here.
[00:06:13.720]If you like, you can bend your knee,
[00:06:15.830]extend your knee couple times if it feels good in your leg.
[00:06:20.730]Stretching your hamstrings.
[00:06:23.080]The muscles on the back of your leg, mm-hmm,
[00:06:27.050]and maybe one time extend,
[00:06:28.670]and one time on exhale, press your knee to the chest.
[00:06:32.300]Good, let's release.
[00:06:33.470]Roll down your left leg.
[00:06:36.562]We'll do the right leg now.
[00:06:38.773]All right, knee to the chest, with a gentle hug,
[00:06:41.583]with a gentle squeeze, if you need both hands,
[00:06:44.287]you also can modify interlacing your fingers
[00:06:47.440]behind the thigh, roll your ankle.
[00:06:53.060]And then reverse.
[00:06:58.195]Mm-hmm.
[00:06:59.949]Good, and then release and rest your left hand
[00:07:02.625]on the side of your right knee,
[00:07:04.430]and on exhale, twist to the left.
[00:07:07.370]Extend your right arm to the T shape
[00:07:09.310]with your right palm facing up.
[00:07:12.100]And then turn your face to the right.
[00:07:15.730]You're welcome to close your eyes again here.
[00:07:20.440]Soften in the jaw, soften in the muscles of your face,
[00:07:25.290]and just feel a nice spine twist.
[00:07:30.264]Another breath here, another belly breath.
[00:07:35.200]And release, knee to the chest.
[00:07:39.053]Point your toes toward the front of the mat,
[00:07:41.570]arms extended alongside of your body.
[00:07:43.880]On breath out, lift your shoulders up, your head up,
[00:07:49.220]and then lift your left leg up, left leg as well here,
[00:07:54.133]kind of hovering over the mat,
[00:07:55.870]and then continue bicycle, doing the bicycle.
[00:08:01.660]Exhale, switch the leg, mm-hmm.
[00:08:05.253]Another few times here.
[00:08:09.170]Feeling your core is firm.
[00:08:12.530]Let's do the last one, left knee to the chest.
[00:08:15.653]Roll down your shoulders, roll down your right foot.
[00:08:18.680]Mm-hmm, and then extend your left leg,
[00:08:22.197]interlace your fingers behind the left leg,
[00:08:25.337]and on exhale, press your leg towards the chest.
[00:08:29.790]Keep your knee extended here.
[00:08:33.852]You can also flex your foot here.
[00:08:35.760]Feel a really good stretch in your hamstrings
[00:08:38.164]in the back of your leg, and your calf probably, as well.
[00:08:42.960]Let's bend the knee, and extend.
[00:08:46.380]And another couple times, bend and extend.
[00:08:51.239]Mm-hmm, and then extend, and then another breath our,
[00:08:54.770]press your knee to the chest.
[00:08:56.230]Good, notice your right leg is down.
[00:08:59.550]Don't lift your right hip, right leg.
[00:09:03.250]So keep it down.
[00:09:04.880]Mm-hmm, let's release both knees to the chest,
[00:09:07.990]and then rock and roll a few times here.
[00:09:10.640]If it doesn't feel good on your spine and your back,
[00:09:13.247]you can roll on your side and then come to seated.
[00:09:15.870]We are all going to come to seated and find easy pose.
[00:09:19.480]So, when you have your legs crossed, the shins crossed,
[00:09:23.475]mm-hmm, breath in, reach with your arms over your head.
[00:09:27.450]Breath out, fold forward for a nice forward fold here,
[00:09:31.850]stretching the glutes.
[00:09:34.520]Good, keep your sit bones grounded.
[00:09:37.290]Reach to the top of your yoga mat.
[00:09:38.979]You can have the just fingertips on the mat,
[00:09:41.458]you can have the palms on the mat,
[00:09:43.310]and then if you like, you can rock side to side here.
[00:09:47.480]So, even your upper body, your belly, your chest,
[00:09:52.430]in between the thighs, in between the knees.
[00:09:56.610]Mm-hmm, and then roll down your head,
[00:09:59.040]and shake your head, relaxing your neck.
[00:10:05.240]Good, then walk yourself back up.
[00:10:08.190]Mm-hmm, rest your hands on the side of your hips,
[00:10:10.870]and then on next breath reach with your left arm
[00:10:14.010]to the side and over your head,
[00:10:15.520]and breath out to lean to the right side
[00:10:18.330]for the side stretch.
[00:10:21.940]Look as you're shading your face with your arms.
[00:10:23.890]Send your arm back so you can see the ceiling.
[00:10:28.530]You have your arm on the side of your head with your ear.
[00:10:31.910]With every breath out, sink a little deeper.
[00:10:35.020]One more.
[00:10:38.370]Good, and then switch.
[00:10:39.600]Left hand down, right arm up over your head,
[00:10:42.660]and then press out, lean to the side.
[00:10:46.400]Yeah, it feels so good.
[00:10:50.880]Mm-hmm, let's release.
[00:10:52.890]This time, have your hands, both hands
[00:10:54.780]in between the knees, and come to the table.
[00:10:59.400]Your hands underneath your shoulders,
[00:11:00.891]knees underneath your hips.
[00:11:02.040]You have your fingers wide like a starfish,
[00:11:04.550]and let's continue with few cat-cows here.
[00:11:06.570]Breath in, belly goes down, chest forward,
[00:11:09.660]gaze up, arching your back,
[00:11:11.900]and then breath out, round your shoulders,
[00:11:14.260]round your back to the cat pose.
[00:11:16.183]Gaze in between the knees.
[00:11:18.120]Breathing into the cow,
[00:11:22.790]stretching the front of the body,
[00:11:24.240]and breathing out to the cat,
[00:11:26.350]stretching the back of your body.
[00:11:28.550]Maybe at the feet here as well,
[00:11:30.280]when you're in a cow pose, tuck your toes under,
[00:11:34.210]and then when you're in a cat pose, untuck your toes,
[00:11:36.960]pressing the tops of your feet to the ground.
[00:11:39.070]Press with your hands to the ground.
[00:11:41.130]Breathing into the cow,
[00:11:44.860]and breathing out to the cat.
[00:11:48.840]And another couple times, warming up the spine
[00:11:52.590]that feels so good in the morning.
[00:11:55.840]It's good to do every morning, the cat-cow pose.
[00:11:59.347]The last one, the last cat, and then come back to the table,
[00:12:05.746]toes tucked, lift your hips up to the downward facing dog.
[00:12:09.260]Walk your dog, pedal your feet.
[00:12:12.260]Maybe rock your hips side to side here.
[00:12:16.240]Mm-hmm, press with, make your fingers like a starfish
[00:12:20.600]and press with your fingertips even more with your thumb
[00:12:23.810]and your index finger here.
[00:12:26.498]Okay, and then press your hips up and back,
[00:12:31.330]and maybe touch the ground with your heels here,
[00:12:34.330]Or send the energy of your heels
[00:12:36.060]pressing down toward the earth.
[00:12:39.070]One more breath here in the downward facing dog,
[00:12:41.890]and on breath out bend your knees,
[00:12:44.170]and hover over the mat one or two inches.
[00:12:46.750]So, we don't touch the ground with our knees.
[00:12:50.050]Notice your core is engaged.
[00:12:52.870]The muscles of your abdomen engaged,
[00:12:54.810]and you have your back flat.
[00:12:57.180]One more breath here, and then go down your knees
[00:13:01.320]and tuck your toes.
[00:13:02.240]Big toes together, knees on the side of the mat,
[00:13:04.873]fold to child's pose.
[00:13:08.230]Good, low down your forehead on the earth here.
[00:13:12.780]And if you like, you can roll your forehead side to side
[00:13:15.180]if it feels good on your body.
[00:13:19.810]You can slide your knees closer to the edges of the mat,
[00:13:22.470]or even wider, if it feels good,
[00:13:24.440]and then send your hips down on your heels.
[00:13:31.710]If it's not available, you can always stack your forearms,
[00:13:34.810]rest your forehead on the forearms.
[00:13:38.030]That's resting pose.
[00:13:40.070]It should feels really good on your body in resting.
[00:13:42.410]You can come to this pose any time during yoga class
[00:13:45.240]when you need some rest.
[00:13:49.400]Good, let's release.
[00:13:50.470]Land your hands underneath the shoulders,
[00:13:52.030]press yourself back to the table,
[00:13:54.230]and we'll slide little closer to the top of my yoga mat
[00:13:57.480]so you can extend your legs here.
[00:14:01.430]You're going to extend just right leg,
[00:14:04.514]and then bring, not bring.
[00:14:07.220]Just keep your toes down.
[00:14:08.053]You will have the toes down, and press your heel back.
[00:14:11.760]We will do a little, one more stretch
[00:14:13.710]for hamstrings and calf.
[00:14:16.040]So, you're pressing your heel down and back.
[00:14:20.480]Mm-hmm, and then release and bring your leg across your mat
[00:14:24.560]to the left side, to the kickstand,
[00:14:27.270]so you have toes down and look behind your left shoulder.
[00:14:31.070]So, you might feel good stretch in your side,
[00:14:33.870]feeling the space in between your ribs on your right side.
[00:14:38.390]It's kinda you're trying to touch your right shoulder
[00:14:40.650]to your right hip.
[00:14:43.702]Good, let's release.
[00:14:45.040]Back to the table, left leg behind of you.
[00:14:49.500]Toes are tucked.
[00:14:50.333]Make sure that all five toes are tucked.
[00:14:55.710]And you're pressing your heel back for this calf stretch.
[00:14:59.434]Mm-hmm.
[00:15:02.824]Good, let's release, and then bring your leg
[00:15:04.780]across the mat to the right side.
[00:15:07.880]To the kickstand, look behind your right shoulder.
[00:15:11.490]Maybe you can see your left foot,
[00:15:15.090]or maybe you can see your left hip even.
[00:15:18.330]Or right hip.
[00:15:21.550]Let's release back to the table pose.
[00:15:25.029]Knees are tucked, lift your hips up
[00:15:27.007]to the downward facing dog.
[00:15:29.117]If you like, walk your dog another time.
[00:15:31.720]Another few times.
[00:15:35.262]Mm-hmm, and then lift your right leg behind of you
[00:15:37.607]to the three leg dog.
[00:15:40.542]Keep your hips squared here,
[00:15:42.080]and then bring your knee to the chest,
[00:15:44.860]and slowly like you're going through honey,
[00:15:49.188]kinda come to the plank pose,
[00:15:51.030]and then step in between your hands,
[00:15:53.490]finding the low lunge pose.
[00:15:55.840]Keep your feet hip distant apart here.
[00:15:58.070]Lower down your back knee.
[00:15:59.300]If you have a blanket close by,
[00:16:01.330]you can slide the blanket underneath of your left knee
[00:16:03.870]for protection here.
[00:16:06.250]So, find this lunge pose when you have your hip squared,
[00:16:09.520]when you're pressing your hips forward and down,
[00:16:11.397]and you feel a good stretch in your quad probably.
[00:16:15.000]You have your right knee over your right ankle.
[00:16:18.108]One or two higher!
[00:16:19.830]Keep your hands down here.
[00:16:24.801]The right side of the chest down
[00:16:26.730]on the top of your right thigh.
[00:16:31.330]Good, then if you're ready for next step,
[00:16:34.620]on next breath, rise up to another variation
[00:16:37.910]of the low lunge pose.
[00:16:41.000]You can have your arms extended over your head,
[00:16:43.414]or you can have them in prayer position in your heart.
[00:16:49.770]Mm-hmm, and now everyone bring your hands to your heart,
[00:16:53.710]and then turn your chest to the right side,
[00:16:56.410]and maybe stay here if it's already a good twist for you.
[00:17:00.060]If you can, place your left elbow
[00:17:02.780]on outside of your right thigh.
[00:17:04.530]Kinda hard to see, so it looks like this.
[00:17:07.860]On the outside of your right thigh,
[00:17:09.460]so you can press with your elbow to the thigh,
[00:17:12.880]and twist a little deeper.
[00:17:14.170]You can even open your arms here.
[00:17:16.920]Every step is just a little deeper, so listen to your body.
[00:17:20.847]So, maybe you are here.
[00:17:23.420]One more breath here in the twist.
[00:17:25.260]Feels so good.
[00:17:27.470]Yes, let's release, untwist, rest your hands on the mat,
[00:17:32.020]slide your right foot, yes, right leg back
[00:17:34.940]to the table pose.
[00:17:37.090]Tuck your toes under, lift your hips up
[00:17:39.110]to the downward facing dog.
[00:17:40.830]And release, not release.
[00:17:43.640]Lift your left leg up.
[00:17:46.349]We'll do another side.
[00:17:48.160]Left leg up.
[00:17:50.300]Maybe flex and point your foot a few times here,
[00:17:54.200]and then bend your knee, bring your knee to the chest,
[00:17:57.560]shift your shoulders over your wrist, one more breath here,
[00:18:00.980]creating some heat, some energy in your core,
[00:18:03.590]and then step in between your hands to the low lunge pose.
[00:18:07.290]If you need to do couple steps, please do them.
[00:18:10.520]No worries here.
[00:18:12.080]Slide this blanket underneath of your right knee
[00:18:14.120]if you like, or you can also fold the yoga mat
[00:18:16.970]so you can rest the knee on the folded yoga mat.
[00:18:22.240]Notice your feet are hip's distant apart.
[00:18:26.647]Couple breaths here.
[00:18:27.870]Just resting the top of your, the left side
[00:18:34.929]of the chest on the left thigh.
[00:18:39.730]Good, and when you're ready, let's rise up here.
[00:18:43.150]Reach with your arms over your head.
[00:18:45.350]Still notice your hips are squared.
[00:18:46.617]You're not opening them to the side, to the right side
[00:18:50.310]of the mat, they are squared.
[00:18:51.730]They are facing the front of yoga mat.
[00:18:55.400]Remember to modify, move your hands to the heart,
[00:18:58.190]or on the thigh.
[00:19:01.620]Another breath, and then we are ready for twist.
[00:19:05.170]Hands in your heart, turn your chest to the left.
[00:19:09.510]Stay here.
[00:19:10.530]If you're ready for a little deeper twist,
[00:19:12.260]rest your right elbow on the outside of your left thigh.
[00:19:20.520]I easily handle whatever comes my way.
[00:19:24.260]Maybe open your arms.
[00:19:28.200]And let's release hands back to the prayer position,
[00:19:31.380]untwist, hands on the side of the mat,
[00:19:34.870]slide your knee back to the table, tuck your toes under,
[00:19:37.987]lift your hips up to the downward facing dog.
[00:19:41.869]Mm-hmm, and then release literally,
[00:19:45.470]but come to the plank pose.
[00:19:48.790]You have your shoulders over your wrist here.
[00:19:51.810]Let's stay here for another couple breath.
[00:19:57.890]Engaging the abs.
[00:20:01.310]Mm-hmm, now let's for the next few breaths
[00:20:03.950]press your heels back, and then shift the body forward,
[00:20:07.353]come on the tippy toes.
[00:20:09.660]Exhale, shift your hips and heels back,
[00:20:13.290]and come on the tippy toes,
[00:20:15.247]and just continue rocking forward and back a few times.
[00:20:20.121]Mm-hmm, the last one.
[00:20:21.790]You're doing good.
[00:20:23.800]Good, let's release, low down your knees on the mat,
[00:20:27.250]and next thing we'll do a little flow,
[00:20:33.280]and I will show you how to modify and how to amplify it.
[00:20:36.970]So, if you modify, you will just step your,
[00:20:40.380]from table pose, you tap your left shoulder
[00:20:43.700]with your right hand, and then you tap your right shoulder
[00:20:47.037]with your left hand.
[00:20:48.360]And then come back to the table, tuck your toes under,
[00:20:50.831]come to the downward facing dog.
[00:20:52.610]So, this variation is modification,
[00:20:54.770]and you will just continue do it like this.
[00:20:58.540]Or if you like to make a little harder,
[00:21:01.260]not a little, a lot harder, come to the plank pose.
[00:21:05.330]Tap your left shoulder with your right hand.
[00:21:07.870]Tap your right shoulder with your left hand.
[00:21:10.500]Press yourself to the downward facing dog.
[00:21:12.464]Kind of a little rest here.
[00:21:14.570]Back to the plank, tap.
[00:21:17.020]The slower you're tapping the shoulder
[00:21:18.370]the harder you actually work,
[00:21:20.450]and back to the downward facing dog.
[00:21:24.040]And remember you can modify.
[00:21:26.520]And doing this pose, instead of plank, do table.
[00:21:31.320]I know you can do it.
[00:21:32.700]Let's do another two times.
[00:21:36.438]Tap with control.
[00:21:39.917]And the last one, tap, tap.
[00:21:45.250]Downward facing dog.
[00:21:46.480]Stay in the downward facing dog
[00:21:48.000]for a good three breaths here,
[00:21:50.660]so you have some rest if you need to,
[00:21:52.710]and a little movement in your downward facing dog,
[00:21:55.040]like rocking your hips or bending your knees.
[00:21:58.170]Please do it, catch your breath.
[00:22:03.350]Good, then on next breath, reach with your right arm.
[00:22:06.400]Not your arm, your leg, right leg up to the sky
[00:22:09.470]for three-legged dog.
[00:22:11.308]And then bend your knee and bring your knee to the chest,
[00:22:15.280]shift your shoulders forward, shoulders over your wrists,
[00:22:19.193]step in between your hands for lunge pose.
[00:22:22.950]This time, keep your knee up.
[00:22:27.067]Slide your feet a little closer to the edges of the mat.
[00:22:29.960]Find stability, find balance,
[00:22:31.710]rise up to stand in high lunge.
[00:22:34.980]Gaze up.
[00:22:37.030]Couple breaths here, feeling strong and confident.
[00:22:41.980]The hips are squared.
[00:22:44.980]You're welcome to keep your arms over your head.
[00:22:47.150]I will bring my hands to my heart,
[00:22:49.970]but you can keep them over your head.
[00:22:52.260]We'll add a little movement and a little strength
[00:22:56.280]for our glutes, especially the gluteus medius.
[00:23:00.670]So, we are going to bend the left knee.
[00:23:03.450]Don't touch the ground, just bend and hover over the mat,
[00:23:06.580]and then breath in, extend.
[00:23:08.580]Breath out, bend.
[00:23:11.050]Breath in, extend.
[00:23:13.090]Let's do another four times.
[00:23:15.850]Mm-hmm, notice your right knee over your right ankle.
[00:23:20.330]It doesn't collapse inside, okay?
[00:23:22.910]Good, let's do another couple times.
[00:23:26.130]Engaging the glutes.
[00:23:29.770]We sit in a lot of the chair
[00:23:31.210]so it's nice to try to woke up these muscles
[00:23:37.030]because they are responsible for the stability
[00:23:42.140]of your pelvis, and also for the spine.
[00:23:45.260]So, let's release, hands on the side of your right foot.
[00:23:47.723]Step back with your right foot to the plank pose.
[00:23:52.690]We are going to do Chaturanga yoga pushup.
[00:23:55.210]You're welcome to modify and join me
[00:23:56.950]for modification of the pushup.
[00:23:59.950]Knees down, bend your elbows,
[00:24:03.100]and then press yourself up to the up dog.
[00:24:07.275]Mm-hmm, couple breaths here.
[00:24:09.800]Notice if you're sinking in your shoulders.
[00:24:12.290]Press with your hands up, lift your chest up.
[00:24:15.340]Your chest, your head up.
[00:24:17.950]Mm-hmm, one more breath here.
[00:24:20.290]Gauging your breath.
[00:24:25.210]And then back to the table pose,
[00:24:27.470]tuck your toes under, lift your hips up
[00:24:29.470]to the downward facing dog.
[00:24:34.490]Okay, good.
[00:24:35.730]Lift your right leg up this time.
[00:24:40.860]Bend the knee, bring your knee to the navel.
[00:24:43.820]Shift your shoulders over your wrists,
[00:24:45.430]and step in between your hands.
[00:24:47.420]Oh, let's see, I just did the same leg.
[00:24:50.910]Let's switch.
[00:24:52.440]From three leg dog, lift your left leg up.
[00:24:57.210]Good, bend the knee, bring your knee to the navel,
[00:24:59.820]shift your shoulders over your wrists,
[00:25:01.573]and step in between your hands.
[00:25:05.350]Otherwise, if you do the right leg twice,
[00:25:08.100]we will do the left leg twice,
[00:25:10.460]and you probably don't want to do this pose twice.
[00:25:13.810]So, from lunge pose, find stability, find balance,
[00:25:17.040]rise up to the high lunge.
[00:25:19.220]Good.
[00:25:20.053]If you feel wobbly here,
[00:25:21.660]you might need to slide your feet a little wider,
[00:25:24.014]and maybe you need to bring your back foot
[00:25:25.870]closer to the front heel.
[00:25:28.760]Couple breaths here, maybe sinking your hips a little down.
[00:25:32.020]Just notice you have your left knee
[00:25:33.790]over your left ankle here.
[00:25:35.980]Or left knee behind the ankle.
[00:25:40.200]Then bring your hands to your heart
[00:25:41.620]if you join me for this one,
[00:25:44.080]and then exhale.
[00:25:45.250]Bend your knee to the knee down,
[00:25:49.570]but don't touch the ground
[00:25:52.120]inhale release, exhale down.
[00:25:55.150]Engage the glutes, and just continue like this.
[00:25:58.630]We do six total.
[00:25:59.840]I have four more.
[00:26:05.720]With control.
[00:26:06.760]The slower you do this movement,
[00:26:08.707]actually, you're working more hard.
[00:26:14.543]Then the last one, and then release,
[00:26:19.640]hands on the side of your left foot.
[00:26:22.840]Step back with your left foot, find plank pose.
[00:26:27.080]Join me if you like to do the full variation
[00:26:29.944]of the plank pose, or modify like we did first time.
[00:26:34.650]So, here, you are shifting the weight of your body forward.
[00:26:39.230]You have your heels over your toes,
[00:26:41.820]then bend your elbows to 90 degree angle.
[00:26:44.380]Keep your elbows stick to the sides,
[00:26:46.600]and then press yourself up to the up dog.
[00:26:50.060]Let's have some rest here.
[00:26:53.810]Catch your breath.
[00:26:59.940]I easily handle whatever comes my way.
[00:27:03.780]Let's release to the table,
[00:27:05.380]and let's have some rest in the child pose, actually.
[00:27:09.520]Your choice.
[00:27:10.353]You can do like we did first time
[00:27:11.820]when you have your big toes together
[00:27:13.494]and you sit on the side of the mat,
[00:27:14.810]or join me for another variation of the child pose
[00:27:17.150]when you have your knees together and the feet together.
[00:27:20.190]Then pressing your hips down on the heels.
[00:27:23.810]Sometimes it's a little intense on your knees,
[00:27:26.360]so you can slide this blanket behind your knees.
[00:27:30.410]Or if it's intense on your ankles,
[00:27:32.000]you can slide the blanket underneath of your shins.
[00:27:35.810]So, find a variation that feels good in your body.
[00:27:40.820]If you don't have this Mexican blanket,
[00:27:43.970]you can always use the bath towel.
[00:27:49.460]So, let's low down our forehead on the ground,
[00:27:53.630]and maybe this time, keep your arms behind of you,
[00:27:56.150]alongside of your body, with your palms facing up.
[00:28:01.797]If you like, you can roll your forehead side to side.
[00:28:05.780]You can rock your upper body side to side.
[00:28:15.390]Good, couple more breaths here.
[00:28:17.750]If you need water break, take some water.
[00:28:21.230]We are going to continue just in a couple breaths.
[00:28:30.990]Mm-hmm, so when you're ready,
[00:28:32.260]slide your hands underneath your shoulders.
[00:28:34.410]Press yourself to the table pose.
[00:28:37.480]Tuck your toes under, lift your hips up
[00:28:39.570]to the downward facing dog,
[00:28:42.310]and then step or hop to the top of your yoga mat.
[00:28:44.960]Maybe baby step for first time to the forward fold.
[00:28:48.810]In the forward fold, keep your knees bended
[00:28:52.150]as much as you need here,
[00:28:54.080]so we have good, nice release in our backs here.
[00:28:58.540]So, it's not about the stretch in your legs,
[00:29:00.700]it's about releasing in your spines.
[00:29:03.600]So, here you can hold your opposite elbows
[00:29:08.661]with opposite hands.
[00:29:10.260]You can slide your feet a little wider
[00:29:11.680]if you need some space for your abdomen and your chest,
[00:29:14.430]and then you can rock side to side.
[00:29:19.190]Feeling your spine getting longer,
[00:29:20.750]like one inch longer,
[00:29:22.450]so you might feel that you are much taller.
[00:29:27.233]And then maybe release your head and shake your head,
[00:29:29.920]nodding no with your head, maybe nodding yes with your head.
[00:29:35.430]Good, let's release.
[00:29:36.840]Release your arms, slide your feet hip's distant apart.
[00:29:39.969]We can check where the feet should be here
[00:29:43.440]with our two fists.
[00:29:44.980]I think we did this last time.
[00:29:46.750]So, you have your fists in between the arches of the feet,
[00:29:50.330]and then soften your knees a little here,
[00:29:52.013]and next breath, rise up to standing.
[00:29:56.420]And then release.
[00:29:58.100]If you feel dizzy after having your head down for some time
[00:30:04.080]you might want to have your chin down to the chest
[00:30:07.200]to readjust the blood flow.
[00:30:08.430]I usually feel dizzy, so I need this couple breaths
[00:30:12.410]with my head down so I don't fall here in front of you.
[00:30:18.220]Okay, so when you feel good, let's find the mountain pose.
[00:30:22.860]Feet hip distant apart.
[00:30:25.390]The inner feet parallel to each other.
[00:30:28.087]Engage the muscles of your legs.
[00:30:30.010]Lift your kneecaps, core is engaged,
[00:30:33.680]shoulder sitting from ears, palms facing forward.
[00:30:38.930]Gaze on horizon.
[00:30:42.440]Strong like a mountain.
[00:30:49.540]I easily handle whatever comes my way.
[00:30:54.230]Maybe we did this affirmation, this mantra mentally
[00:30:58.510]one more time here, and then on next breath,
[00:31:02.010]reach with your arms over your head,
[00:31:03.877]and then on breath out, arms to the side,
[00:31:07.620]and seeing down to the forward fold.
[00:31:10.140]On breath in, half lift,
[00:31:12.740]and on breath out to the forward fold.
[00:31:16.640]Yeah, you probably need to also step to the front of the mat
[00:31:19.610]so you have space for your beautiful, long legs. (laughs)
[00:31:22.770]Hands on the ground, step back with your right foot,
[00:31:25.255]step back with your left foot.
[00:31:26.983]We are going to do sun salutation A.
[00:31:28.960]And then Chaturanga, and lift your chin,
[00:31:32.577]coming to the up dog.
[00:31:36.670]Then to the table, and to the downward facing dog.
[00:31:41.303]Mm-hmm, step or hop to the top of your yoga mat.
[00:31:44.770]Forward fold.
[00:31:46.697]Inhale, half lift, exhale forward fold.
[00:31:50.920]Soften your knees and rise up to standing.
[00:31:55.050]So, let's do one more sun salutation here.
[00:31:57.430]Again, from the tops of your yoga mat,
[00:31:59.090]so if you need to adjust here, breath in, reach up,
[00:32:03.570]breath out, fold forward.
[00:32:06.460]Breath in, half lift, when you're reaching
[00:32:08.830]with the crown of your head toward the screen.
[00:32:11.620]Breath out, forward fold.
[00:32:13.770]Rest your hands on the mat, step or hop back.
[00:32:17.610]If you're hopping, do it quiet like a mouse.
[00:32:21.370]So, yeah, so you have your core engaged,
[00:32:24.923]and then Chaturanga down, coming to the up dog,
[00:32:29.820]back to the table, and downward facing dog.
[00:32:34.260]Reach with your right leg up to the three-legged dog.
[00:32:37.140]Then on exhale, bend your knee,
[00:32:39.207]bring your knee to the navel.
[00:32:41.020]Breath in, extend your leg back up to the three-legged dog.
[00:32:44.730]Breath out, knee to the shoulder, to the right shoulder,
[00:32:48.620]back up, and the last time, bend your knee,
[00:32:52.170]knee to the navel, shift your shoulders over your wrists,
[00:32:54.970]step in between your hands.
[00:32:57.193]Lower down your back foot on diagonal.
[00:33:00.540]We are going to do the warrior one pose,
[00:33:02.470]so when you're ready, rise up to the warrior one pose.
[00:33:07.900]Couple breaths here in the warrior one pose.
[00:33:12.780]And then bring your hands to your heart, we will twist here
[00:33:16.660]like we did in the low lunge pose.
[00:33:19.240]So, sometimes I also notice for knees,
[00:33:21.560]nice if you lift the heel up, the back heel up.
[00:33:24.610]So, you just notice whatever feels good on your body.
[00:33:26.427]You can have your heel down, or your back heel up.
[00:33:29.960]Hand in your heart, turn your chest to the right side.
[00:33:33.130]Stay here if it's already a good twist for you,
[00:33:36.350]or maybe low down your left elbow
[00:33:40.055]on the outside of your right knee, right thigh.
[00:33:44.577]Mm-hmm, so you can press with your elbow,
[00:33:46.540]twisting your chest to the right side,
[00:33:48.740]to the right side of the mat.
[00:33:50.910]Maybe open your arms here,
[00:33:53.200]maybe bind your right arm behind your back.
[00:33:55.600]So many options.
[00:33:59.340]Mm-hmm, and we are going to come back
[00:34:02.970]the way we came to the pose.
[00:34:04.540]So, brings your hands to your heart first,
[00:34:06.890]then untwist, then rise up, and then release,
[00:34:11.440]hands on the side of your right foot.
[00:34:13.710]Step back with your right foot to the plank pose.
[00:34:17.020]Maybe modify, maybe keep your knees down.
[00:34:19.320]Chaturanga, yoga pushup, coming to the up dog,
[00:34:23.610]back to the table, and to the downward facing dog.
[00:34:29.020]Left leg goes up to the three-legged dog.
[00:34:32.820]Hips are squared here.
[00:34:34.250]So, bring your left hip slightly down,
[00:34:36.180]and then bend your knee, knee to the navel, to the nose.
[00:34:40.340]Press in, extend.
[00:34:42.420]Knee to the left shoulder, left underarm, and back up.
[00:34:47.580]You got it.
[00:34:48.690]The knee to the chest, shift your shoulders
[00:34:52.050]over your wrists, step in between your hands.
[00:34:54.160]We are going into the warrior one pose.
[00:34:56.837]Low down your back heel, and then rise up
[00:34:59.380]to the warrior one pose.
[00:35:02.090]Here we go.
[00:35:03.850]Maybe sink your hips a little deeper here.
[00:35:07.610]Make sure that they're squared.
[00:35:10.009]Mm-hmm, one more breath here, feeling strong.
[00:35:13.160]And then bring your hands to your heart,
[00:35:14.910]we are ready for twist.
[00:35:16.230]I like to with my back heel up
[00:35:18.820]so I'm easy on my knees joint.
[00:35:20.970]But if you feel wobbly, low down your back heel
[00:35:24.410]so it will be easier to balance.
[00:35:26.270]Hands on the heart, twist to the left side.
[00:35:28.943]Stay here.
[00:35:30.280]If you like to come a little deeper,
[00:35:31.920]rest your right elbow on the left side,
[00:35:35.750]on left, on the side of you left thigh.
[00:35:42.040]Good, maybe open your arms here.
[00:35:47.310]It's not about extending your arm back,
[00:35:49.860]it's about the opening your chest and shoulders.
[00:35:54.440]Maybe bind your left arm behind the back.
[00:36:00.620]Good balance, a lot of strength here going on.
[00:36:03.760]Let's release, hands to the prayer position, untwist.
[00:36:10.090]Release your hands down on the mat,
[00:36:11.700]step back with your left foot to the plank pose.
[00:36:15.210]Chaturanga down (mumbling) coming to the up dog,
[00:36:20.168]and we are going to stay here for a good three yoga breaths.
[00:36:23.900]So, if you like to do downward facing dog for rest
[00:36:27.010]instead of up dog, please do it.
[00:36:31.446]Three yoga breath.
[00:36:35.290]Pressing with your fingertips to the ground.
[00:36:41.320]So, you're not sinking in your shoulders,
[00:36:43.250]you're lifting your chest up.
[00:36:48.035]Pressing with the tops of your feet,
[00:36:51.020]the tops of your thighs to the ground.
[00:36:54.480]Let's release back to the table pose.
[00:36:58.800]Adjust here, slide your hands a little back.
[00:37:01.900]Tuck your toes under, lift your right leg up,
[00:37:04.170]or both knees up to the downward facing dog.
[00:37:08.860]Okay, we are ready of even more balance here in this class.
[00:37:13.480]Then lift your right leg up, then bend your knee,
[00:37:17.900]shift your shoulders over your wrists,
[00:37:19.540]step in between your hands.
[00:37:22.790]Finding the low lunge pose, so low down your back knee.
[00:37:27.720]And I think we did it last time,
[00:37:30.740]shift your hips forward and back a few times here.
[00:37:34.660]If you have blocks handy, so maybe take this couple blocks
[00:37:38.710]on the side of the front foot.
[00:37:40.650]It's okay if you don't have them.
[00:37:43.039]So kinda rocking your hips forward and back.
[00:37:45.500]Just nice, easy movement for the joints.
[00:37:48.700]Not a big stretch here,
[00:37:50.740]just rocking your pelvis forward and back.
[00:37:59.930]Good, and then for next breath tuck your back toes under,
[00:38:04.833]lift your back knee up.
[00:38:07.240]Maybe bring your back foot closer to the front foot,
[00:38:10.137]and extend your front knee.
[00:38:12.620]This one is not easy one. (laughs)
[00:38:15.500]So, this one is pyramid pose.
[00:38:18.310]You have your hips squared,
[00:38:19.670]you have your both knees extended.
[00:38:21.770]If you have the blocks handy, the blocks are awesome here.
[00:38:26.640]So, you can rest your hands on the blocks here,
[00:38:29.150]but if it's really intense,
[00:38:30.680]you can rest your hands on the hips.
[00:38:32.540]Maybe your pyramid pose looks like this.
[00:38:35.570]It should not be really deep here.
[00:38:37.610]We're looking for the flat back here in this pose,
[00:38:40.407]and for hips squared.
[00:38:41.640]So, make sure that your hips not facing the side of the mat,
[00:38:45.360]they are squared and they are facing the front of the mat.
[00:38:50.150]Here we go, maybe slide your feet a little wider.
[00:38:53.550]The key here to bring your back toes
[00:38:55.540]closer to the front heel.
[00:38:57.459]And then with every breath out
[00:38:59.632]you can also extend your arms in front of you.
[00:39:01.490]With every breath out, you just sink in your chest
[00:39:05.650]a little deeper down.
[00:39:07.920]Breathing in lengthening through your spine,
[00:39:10.119]lengthening through the crown of your head,
[00:39:12.350]and breathing out, sinking a little deeper.
[00:39:15.520]Let's do one more.
[00:39:16.490]Breathing in, lengthening,
[00:39:18.540]and breathing out, sinking a little deeper.
[00:39:22.430]If you have these blocks, have your hands on the blocks.
[00:39:26.230]If you don't have them, have your hands on the yoga mat.
[00:39:29.540]Maybe you bend your right knee as much as you need,
[00:39:32.750]and then pick up your back heel.
[00:39:35.593]We are going to then stand your foot.
[00:39:37.903]Pick up your back heel, bend your foot,
[00:39:40.520]then reach you left leg up as high as you can.
[00:39:43.780]There is no, it's not competition.
[00:39:47.510]In yoga, we don't have anybody who wins,
[00:39:49.860]so you can have your maybe leg here.
[00:39:52.980]Maybe up here, maybe you can reach with your leg
[00:39:56.950]really, really high, pressing your chest,
[00:39:59.860]your abdomen to the top of your thigh.
[00:40:03.031]And if you feel it really balanced,
[00:40:04.410]you can grab your right ankle with your right hand,
[00:40:08.360]and even you can grab your right ankle with your left hand.
[00:40:15.670]Just listen to your body, whatever feels good.
[00:40:18.700]Good, let's release.
[00:40:19.930]Low down your left foot behind your right leg.
[00:40:25.290]So it will be like you have your legs crossed.
[00:40:28.160]You have your left foot behind the right leg.
[00:40:31.919]Then come up halfway,
[00:40:35.130]and on breath out, fold forward here.
[00:40:38.750]It feels really good in the hamstrings in the left leg,
[00:40:43.130]but perhaps you feel somewhere else.
[00:40:46.000]Still you are in this variation of the forward fold.
[00:40:52.131]Mm-hmm.
[00:40:53.903]Okay, we are going up now,
[00:40:57.457]and maybe bring your arms to the side,
[00:40:59.550]engage your core, rise up.
[00:41:02.600]Release your arms.
[00:41:04.560]Rest your right hand on the side of your right thigh,
[00:41:08.270]and lift your left arm up, mm-hmm.
[00:41:11.060]For side stretch.
[00:41:14.220]Maybe look up here.
[00:41:17.760]Good, let's release, untwist your legs.
[00:41:21.680]From the top of your yoga mat, breath in, come up,
[00:41:25.680]rise up, breath out to the forward fold.
[00:41:29.640]Breath in, half lift.
[00:41:32.190]Breath out to the forward fold.
[00:41:34.480]Rest your hands on the mat, step or hop back.
[00:41:39.060]Do we have some strength to hop back?
[00:41:42.190]Let's hop back, plank pose, Chaturanga.
[00:41:46.401](mumbling) coming to the up dog.
[00:41:49.820]Mm-hmm, and then maybe another Chaturanga
[00:41:52.550]or table to the downward to the downward facing dog.
[00:41:58.543]Good, let's lift our left leg up
[00:42:01.320]so we can repeat all the sequence on another side.
[00:42:04.060]Bend your knee, bring your knee to the navel,
[00:42:06.370]shift your shoulders over your wrists
[00:42:07.810]like you're going through soft butter.
[00:42:10.220]It's really slow and controlled movement,
[00:42:12.580]and then step in between your hands for low lunge pose.
[00:42:17.090]Low down your back knee.
[00:42:18.690]If your knee's bothering you,
[00:42:19.900]remember you can always fold this yoga mat here.
[00:42:24.520]Grab this block if you have one handy,
[00:42:26.820]and then shift your hips forward and back few times.
[00:42:32.340]Notice you are not hyper-extend your right knee.
[00:42:35.820]So, always keep a micro-bend in your knee.
[00:42:42.930]One more movement for your joints,
[00:42:48.310]and then keep your hips pressing forward,
[00:42:52.230]tuck your back toes under.
[00:42:55.220]If you have this yoga mat unfolded,
[00:42:57.870]bring your back foot closer to the front.
[00:43:00.360]We are going to the triangle pose,
[00:43:02.170]so you know, not triangle, pyramid pose.
[00:43:05.590]So, you might need to bring your back toes
[00:43:09.480]really close to the front heel,
[00:43:10.840]and slide your feet a little wider than hip's distant apart.
[00:43:14.300]If you have this block, rest your hands on the blocks.
[00:43:17.500]If you don't have the blocks, rest your hands on the hips.
[00:43:21.410]Square your hips, bring your right hip forward,
[00:43:24.910]left hip back.
[00:43:27.570]Mm-hmm, lengthen through the spine.
[00:43:30.480]And on breath out, fold forward.
[00:43:33.309]So your hands can be also here, they can be extended
[00:43:36.990]so you have your head in between your triceps.
[00:43:40.140]Breathing in, reaching forward,
[00:43:41.603]breathing out, folding down.
[00:43:44.640]And another couple times breathing in reaching,
[00:43:47.710]breathing out, folding.
[00:43:50.570]And the last one, folding just a little deeper.
[00:43:55.450]Good, then soften your front knee,
[00:43:58.210]and if you have these blocks, rest your hands on the blocks.
[00:44:02.050]Pick up your back heel.
[00:44:04.697]Mm-hmm, and lift your back leg up maybe here.
[00:44:09.835]Maybe a little higher folded, a yoga split.
[00:44:14.110]Lift you leg as high as you can here.
[00:44:17.960]Maybe you have your left hand behind your left calf
[00:44:21.900]or left ankle, checking your balance.
[00:44:25.870]Maybe even grabbing the ankle with your right hand here.
[00:44:30.780]So your choice here.
[00:44:34.030]One more breath here, we're almost there.
[00:44:37.170]Let's release.
[00:44:39.140]Rest your left foot.
[00:44:42.230]Not your left, right foot on the pinky side
[00:44:44.710]of your left foot.
[00:44:47.220]So, you have your legs crossed here, then readjust here.
[00:44:51.660]Come half lift first, so square your hips here
[00:44:54.890]and come to the forward fold again.
[00:44:59.751]And you rest here.
[00:45:06.160]And then we are going come up to standing,
[00:45:08.717]still having the legs crossed, rise up to standing.
[00:45:15.400]And release.
[00:45:17.320]Have your left hand on the side of your left thigh,
[00:45:21.220]reach with your right arm up,
[00:45:22.570]and on exhale, lean to the side for side stretch.
[00:45:27.367]Feel good side stretch in your right side,
[00:45:29.886]reaching with your left hand down.
[00:45:31.660]Looking up here so you're sending your shoulder back,
[00:45:35.350]your elbow back.
[00:45:39.101]Another breath, and let's release.
[00:45:42.077]Untwist your legs, let it shake off.
[00:45:47.300]So, I think we are ready to unwind a little here,
[00:45:50.910]so shake off, shake off.
[00:45:53.660]And then from top of your yoga mat,
[00:45:55.775]we are going down and we will do the pigeon pose.
[00:45:58.180]It's really good hip opener pose.
[00:46:01.900]Usually, nobody likes this pose
[00:46:04.730]when they just start doing yoga,
[00:46:07.970]and then in a couple months or one year, everyone loves it.
[00:46:13.160]So, when you're ready, breathing in,
[00:46:15.420]reach with your arms over your head.
[00:46:17.380]Breath out to the forward fold.
[00:46:20.180]Breath in, half lift.
[00:46:22.550]Breath out to the forward fold.
[00:46:24.340]Press your hands on the mat.
[00:46:26.010]Step with your right foot back,
[00:46:27.610]step with your left foot back,
[00:46:30.050]and press your hips up to the downward facing dog.
[00:46:34.210]Then from downward facing dog from table pose,
[00:46:38.330]we are going to the pigeon.
[00:46:39.520]So, join me if you like, from three-legged dog.
[00:46:43.300]Lift your right leg up, then bend the knee,
[00:46:45.960]and place your left knee behind your right wrist.
[00:46:49.090]So, it's gonna be on the near on the right side of the mat,
[00:46:51.770]and the right foot will be on the left side of the mat.
[00:46:55.610]Here, square your hips.
[00:46:57.340]Sometimes a block is handy, and the blanket also.
[00:47:01.900]Like the blanket better, so you can slide the blanket
[00:47:03.803]underneath of your right hip
[00:47:06.300]so you can square your hips here.
[00:47:09.050]So, you notice then you're not falling on your right side.
[00:47:12.475]So, you have your hips squared.
[00:47:17.640]Yeah, it's already kinda unwinding,
[00:47:21.720]so we slow down now, mm-hmm.
[00:47:26.250]You can come to the sleeping swan.
[00:47:30.960]Stack your forearms and rest your forehead on the forearms.
[00:47:35.420]If you have the block, you can rest your forehead
[00:47:37.519]on the block like this or like this.
[00:47:40.795]If you really enjoy this pose,
[00:47:42.530]you can lower down your forehead on the ground.
[00:47:53.580]Slow breath here.
[00:48:00.560]It wasn't an easy sequence.
[00:48:02.510]It required a lot of strength,
[00:48:04.630]but I hope you enjoyed this practice.
[00:48:10.340]Enjoyed these poses so you feel strong and confident.
[00:48:18.669]Okay, let's release.
[00:48:19.750]Slide your hands underneath your shoulders.
[00:48:22.270]Tuck your back toes under.
[00:48:23.959]Lift your hips up and unbind your right leg
[00:48:26.180]to the three-legged dog.
[00:48:28.190]Stretch you leg here, and then release your right foot down.
[00:48:32.340]Left leg goes up to the three-legged dog.
[00:48:35.630]Bend the knee, knee to the navel,
[00:48:38.580]and then rest your left knee behind your left wrist.
[00:48:42.420]Slide your hips back here.
[00:48:45.230]Square your hips, and then untuck your toes.
[00:48:48.560]And if you need this blanket, slide the blanket,
[00:48:50.760]but one side of your body feels more flexible,
[00:48:54.820]another one is more tight.
[00:48:56.630]So, just listen to your body.
[00:48:58.250]Internally rotate the right leg,
[00:49:01.720]so make sure it's rotated inside.
[00:49:06.155]And then come on your elbows, perhaps stay here,
[00:49:10.570]or maybe stack your forearms,
[00:49:12.200]rest your forehead on the forearms.
[00:49:16.687]So, your choice, yogi choice.
[00:49:24.370]I come up a little so I can talk to you.
[00:49:28.370]Feel your whole body's heavy now,
[00:49:34.320]especially your pelvis.
[00:49:35.970]Feel the pelvis sinking down toward the earth
[00:49:38.430]with every breath out.
[00:49:44.020]Also notice where you're holding tightness,
[00:49:47.420]and for some people, they're holding a lot of tightness
[00:49:49.090]in their shoulders, so maybe breathe to your shoulders,
[00:49:52.080]and then breath out, release, relax them.
[00:49:56.060]Maybe your neck, relaxing the muscles of your neck.
[00:50:00.450]Perhaps your face, relax the muscles of your face,
[00:50:03.250]relax your jaw.
[00:50:08.720]So, feel the whole body,
[00:50:10.460]the muscles in your body getting soft.
[00:50:17.810]Good, finish another cycle of breath,
[00:50:20.730]and then slide your hands underneath your shoulders,
[00:50:22.920]and tuck your back toes under, lift your hips up
[00:50:25.760]to the downward facing dog,
[00:50:28.640]and actually to the three-legged dog,
[00:50:30.215]lifting you left leg up, and then lower down your foot,
[00:50:34.036]go down to your knees, and we are going to roll down
[00:50:37.160]on our backs for our resting pose.
[00:50:40.190]So, we have a few minutes of rest here
[00:50:43.229]before we go back to our life, busy life.
[00:50:49.270]If you like to add a little more core here for strength,
[00:50:53.130]have your knees bent with arms extended
[00:50:54.617]alongside of your legs.
[00:50:56.570]Roll one vertebrae by one onto your mat.
[00:51:01.422]Mm-hmm, and let's do the happy baby before Shavasana,
[00:51:04.800]or do any poses that you feel you need to do
[00:51:07.820]to complete your practice.
[00:51:09.700]So, have your knees on the side of your ribs,
[00:51:12.210]with two feet up.
[00:51:13.616]Arms inside of the knees.
[00:51:14.990]Hold the pinky side of the feet or the ankles here
[00:51:19.570]so you can press on your feet,
[00:51:22.360]keeping your low back down, your lumbar spine down.
[00:51:25.123]Keep your shoulders down.
[00:51:26.830]If you like, roll side to side.
[00:51:29.420]Feels so good.
[00:51:32.590]Mm-hmm, if you like, you can extend one knee,
[00:51:35.610]extend another knee.
[00:51:39.361]So, your choice here.
[00:51:41.840]And then go down your one foot, another foot.
[00:51:45.080]Extend your both legs, extend your arms
[00:51:50.440]alongside of your body or at a 45 degree angle
[00:51:53.260]with your palms facing up,
[00:51:55.619]and we'll just have a few couple minutes of rest here.
[00:52:01.050]So, gently close your eyes.
[00:52:14.080]Maybe begin with a few yoga breaths.
[00:52:24.760]And then come back to your normal breathing
[00:52:26.580]anytime when you like.
[00:52:58.530]You're welcome to stay here as long as you like,
[00:53:03.340]but if you join us, deepen your breath now.
[00:53:08.080]Deep breath in, long breath out,
[00:53:11.340]and then start wiggling your fingers,
[00:53:13.520]squeeze your toes, awakening yourself.
[00:53:20.107]Mm-hmm, and you have any other movement that you like.
[00:53:23.780]Maybe full body stretch, maybe bend your knees,
[00:53:27.870]move your knees side to side
[00:53:31.417]for gentle spinal twist.
[00:53:34.980]And then roll your side to the fetal position.
[00:53:37.784](yelling)
[00:53:39.692]And stay here for another few breaths
[00:53:41.620]to readjust the blood flow after staying so quiet.
[00:53:47.450]And then when you're ready,
[00:53:48.600]press with your upper palm to the ground,
[00:53:51.570]and come up to seated.
[00:53:56.250]Find any seated position that you like
[00:53:58.380]to finish our practice.
[00:54:00.740]Rest your hands on the side of your hips.
[00:54:03.410]In the next breath, reach with your arms to the side
[00:54:05.653]and over your head.
[00:54:08.040]Press palm to palm and slide your hands down
[00:54:10.530]to your heart center.
[00:54:12.990]Thank you very much for joining me for yoga today.
[00:54:15.160]I hope you feel energized and strong after this flow.
[00:54:19.920]Namaste.

Vinyasa Flow

Description

Searchable Transcript

Comments

Related Channels

Vinyasa Flow

Description

Searchable Transcript

Comments icon comment

Related Channels

Comments