Strong & Slow Flow #2

Iryna Prakapchuck Author

04/16/2020 Added

23 Plays

Description

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

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[00:00:00.000](meditative music)
[00:00:10.140]Hello everyone, welcome to yoga.
[00:00:12.750]My name is Iryna,
[00:00:14.400]and today we will pose through the strong and slow flow.
[00:00:19.080]We'll do a lot of stretches,
[00:00:20.321]in our sides and our chest and heart openness,
[00:00:24.880]so we will create some space,
[00:00:26.470]in our lungs for deep breaths.
[00:00:29.537]And the affirmation for today's class will be,
[00:00:32.817]"I am well
[00:00:34.847]"and I am safe."
[00:00:38.980]So, let's get started!
[00:00:42.990]For this class,
[00:00:44.290]you will need a one yoga block,
[00:00:47.080]at least one yoga block.
[00:00:48.670]If you have two, wonderful,
[00:00:50.740]we will use two blocks
[00:00:52.210]and the blanket is also nice to have
[00:00:55.140]for knees as a cushion and for savasana
[00:00:58.825]to feel comfortable in the end of the class in resting pose.
[00:01:03.690]We will start this sequence,
[00:01:07.840]in kneeling position,
[00:01:10.490]in the hero pose,
[00:01:11.690]so if you feel comfortable,
[00:01:14.680]staying on your knees
[00:01:15.513]for a few minutes of mindfulness and mindful breathing,
[00:01:20.930]come on your knees.
[00:01:23.010]If it's really intense to stay like this,
[00:01:25.490]you can slide a block or a couple blocks
[00:01:28.020]in between the lower legs
[00:01:29.540]so you can sit on the blocks here.
[00:01:32.550]So you let your hips in,
[00:01:34.160]have a lot less stress on the knees.
[00:01:36.570]But if you are still,
[00:01:37.920]feel not really comfortable in the kneeling position,
[00:01:40.610]you can come to the easy pose,
[00:01:42.260]so any sitted position that you like to begin our practice.
[00:01:47.200]So when you hear in easy pose, the hero pose,
[00:01:52.500]lift your shoulders up,
[00:01:54.510]send them back,
[00:01:55.700]relax them down
[00:01:57.410]and then rest palm, one hand on the hand,
[00:02:01.510]creating the little bowl here with your hands
[00:02:04.730]to receive the energy, from universe.
[00:02:09.820]Rest the hands on the top of your thighs,
[00:02:12.740]gently close your eyes,
[00:02:14.400]seated nice and tall.
[00:02:15.900]So noticing, that you're not arching your spine.
[00:02:19.270]So back is flat.
[00:02:22.720]Notice, any sensations in your body
[00:02:25.287]and maybe notice It looks really comfortable
[00:02:28.250]to sit like this.
[00:02:29.510]Take your time, finding as a seated position,
[00:02:36.030]so you can be,
[00:02:39.740]fully focused on what is going on in your body,
[00:02:42.740]without destruction or pain and discomfort.
[00:02:50.840]Notice any sensations in your body
[00:02:53.740]that you might feel right now.
[00:02:57.860]Perhaps you did some vigorous practice yesterday,
[00:03:00.370]maybe you were running or biking,
[00:03:03.380]maybe ball pass.
[00:03:06.690]So maybe you feel some muscles,
[00:03:12.160]so right now,
[00:03:13.430]so just notice, so you will have this focus in your practice
[00:03:19.150]to be protect it yourself,
[00:03:20.623]from maybe another hand to strike this muscle.
[00:03:24.880]So, just notice.
[00:03:30.030]And then bring your against your breath
[00:03:31.687]and then notice your breath.
[00:03:40.660]And then next breath,
[00:03:42.586]let's continue with the diaphragmatic breath.
[00:03:44.883]A long deep breath ending down through the abdomen,
[00:03:51.950]expanding your abdomen, expanding your ribs,
[00:03:56.303]feel the breath in your chest
[00:03:58.610]and then a breathe out,
[00:03:59.890]hug your belly towards the spine,
[00:04:01.780]exhale through the nose.
[00:04:05.580]Breathing in through the nose,
[00:04:07.610]down to your abdomen
[00:04:12.510]and breathing out through the nose,
[00:04:15.510]belly toward the back of your body.
[00:04:25.480]You will breathe like this.
[00:04:31.490]Always well and I am safe.
[00:04:35.860]So you feel like we be together with me,
[00:04:39.090]saying this intention,
[00:04:40.450]this positive affirmation few times.
[00:04:45.670]Always well and I'm safe.
[00:04:51.480]You can repeat it out loud
[00:04:53.150]or just in your mind.
[00:04:57.310]That's a one, two times.
[00:04:59.780]Always well and I'm safe.
[00:05:12.240]Now when you fully arrive on the yoga mat,
[00:05:16.094]with your thoughts and emotions,
[00:05:18.804]initializes circle breath.
[00:05:21.820]And then blink your eyes so primitive as you gaze down,
[00:05:25.440]we're going on the palms of your hands,
[00:05:27.680]feeling this energy
[00:05:28.513]that you just received from the universe.
[00:05:32.460]Rest your arms on the side of your hips
[00:05:34.810]and then next breath,
[00:05:36.030]reach with your arms over your head,
[00:05:39.100]then interlace your fingers
[00:05:40.670]and turn your palms facing up,
[00:05:43.150]and then you breath out.
[00:05:45.940]Bring your hands in front of your face,
[00:05:48.180]leave it to lower towards the knees
[00:05:50.860]and then breath in,
[00:05:52.174]reach with your arms again over your head,
[00:05:55.300]perhaps arching your back,
[00:05:56.930]shining your head up to the sky,
[00:05:59.030]exhale around your back round your shoulders,
[00:06:02.160]like you do the cat pose.
[00:06:04.260]Here you can bring the knuckles face in the front
[00:06:08.080]of the yoga mat with a scream.
[00:06:10.420]And then inhale, extend your arms over your head,
[00:06:14.150]palms facing up,
[00:06:15.420]arch your back
[00:06:16.960]and continue like this.
[00:06:18.312](breaths out heavily)
[00:06:23.040]And, another time
[00:06:26.920]and then release,
[00:06:28.140]come back to the neutral spine,
[00:06:30.500]bring your left hand down, mm hmm.
[00:06:33.757]And reach with your right hand to the side
[00:06:37.360]for side stretch.
[00:06:42.890]Opening your side with every breath,
[00:06:45.551]breath in expanding your side
[00:06:49.530]and with every breath out maybe sink a little deeper here.
[00:06:54.100]If you have some space here,
[00:06:55.450]you can come even like on elbow.
[00:07:01.415]A nicer breath
[00:07:03.940]and let's release.
[00:07:05.640]Now bring your arms in front of you,
[00:07:07.550]are in front of your face the same arm.
[00:07:08.960]Make sure that you have a big fluffy pillow in front of you
[00:07:12.900]and you are wrapping your arm over this pillow.
[00:07:17.000]Hugging this pillow.
[00:07:19.040]So you might feel the stretch in your,
[00:07:21.520]in the, in your shoulder here.
[00:07:24.757]It's a little different stretch.
[00:07:30.807]Good, let's release,
[00:07:32.357]hoping your arm maybe send your arm
[00:07:34.480]behind of you for breath
[00:07:37.510]forcing the nerves in the front of the shoulder.
[00:07:41.780]And let's release the arm.
[00:07:44.080]Left arm up.
[00:07:45.678]Exhaling to the side.
[00:07:48.690]Stay here for every and every exhale
[00:07:52.030]maybe sink a little deeper here.
[00:07:56.090]Imagine that your ribs on the left side, as accordion
[00:08:02.200]and is every breath out expand the accordion,
[00:08:05.970]expand the ribs,
[00:08:06.803]expand the space between your ribs.
[00:08:12.705]Now the breaths sink in a little deeper, hmm
[00:08:16.690]And then bring the arm in front of your face,
[00:08:19.240]wrapping this pillow in front of you.
[00:08:23.580]Maybe and feeling the softness of the pillow,
[00:08:26.450]pillows, stretching your shoulder in your arm,
[00:08:30.580]maybe stretching the triceps here.
[00:08:34.730]Let's release, send your arm behind of you"
[00:08:39.930]Awesome, let's release both hands down,
[00:08:42.510]as the few shoulder rolls here,
[00:08:45.350]shoulders sending up back and down in her lap.
[00:08:49.882]And arch some back and down, one more.
[00:08:58.150]And then let's release our shoulders.
[00:09:00.330]Bring your hands in front of you on the yoga mat.
[00:09:04.190]Tuck in hips up to the downward facing dog.
[00:09:09.840]And fettle your feet here walking your dog.
[00:09:19.758]Then we'll continue with a little twist here.
[00:09:22.150]So bend your knees as much as you need here,
[00:09:26.170]shift the weight of the body on your right foot
[00:09:28.220]and bring your left arm behind of you,
[00:09:30.850]holding the right calf with your left hand,
[00:09:35.900]pressing your chest in between the right side
[00:09:39.540]and maybe start extending your knees here.
[00:09:43.080]Maybe even pressing the heels down on the earth.
[00:09:49.049]Good, let's release,
[00:09:50.600]you'll do that as much as you like.
[00:09:54.640]Reach back with your right hand grab your ankle
[00:09:57.540]or the side of your left calf,
[00:10:00.870]press your chest in between your side,
[00:10:02.690]in between your left side
[00:10:05.670]and then maybe start pressing these your heels down
[00:10:09.290]and extending your knees.
[00:10:13.410]Awesome, let's release both hands down, both knees down.
[00:10:18.340]Slightly kneel little wider,
[00:10:19.750]close to the edges of the mat
[00:10:21.223]and the next inhale,
[00:10:22.740]Shift your hips forth,
[00:10:24.630]send them to the side,
[00:10:26.230]back on your heels.
[00:10:27.069]And realize the hips.
[00:10:36.020]Nice good moment here,
[00:10:38.330]enjoying these stretches,
[00:10:39.950]enjoying the, moment in your joints.
[00:10:44.680]One more, and then you rise
[00:10:50.367]and maybe the shoulder stretches
[00:10:53.060]and you're pressing one shoulder down
[00:10:56.403]and other shoulder down,
[00:10:58.220]kinda join their infinity side resume whole body.
[00:11:02.780]The last one
[00:11:07.820]and then find the table pose.
[00:11:09.500]Let's continue through few cats pose here.
[00:11:12.120]So notice your fingers that like a starfish wide,
[00:11:16.540]elbows and shoulders,
[00:11:18.280]elbows and shoulders aligned
[00:11:20.900]and we still aligned and then the next breath,
[00:11:24.340]press your belly down, chest forward,
[00:11:26.790]breath out to the air.
[00:11:29.390]And then on exhale, round your shoulders,
[00:11:31.676]round your back to the cat pose,
[00:11:35.154]releasing in to the cat pose,
[00:11:37.390]belly down, chest forward, spreading your collarbones,
[00:11:42.290]looking up and breaths out.
[00:11:45.550]Rounding your back,
[00:11:46.383]rounding your shoulders,
[00:11:47.820]pushing the ground away from you with your palms,
[00:11:49.947]with your toes.
[00:11:52.870]As catching in a couple of breaths,
[00:11:54.930]we use the cat pose movements.
[00:11:57.920]Warming up the spine.
[00:11:59.040]It's really good to do every morning.
[00:12:02.340]Just be gentle with yourself,
[00:12:03.173]when you enjoy this moment in the morning.
[00:12:05.810]So start with tiny movement in your spine
[00:12:08.760]and then just with every movement,
[00:12:11.370]every press, make it a little bigger.
[00:12:14.480]Hmm, last one.
[00:12:15.930]And then find a table pose.
[00:12:19.260]Extend your right arm in front of you
[00:12:20.813]and extend your left leg behind of you.
[00:12:23.820]Find some balance here
[00:12:26.390]and also some heat in your core.
[00:12:28.940]So your core is engaged,
[00:12:30.550]your back is flat, the hips are squared,
[00:12:33.630]your right thumb facing up,
[00:12:35.680]head inside of your right tricep.
[00:12:44.655]And then release your right hand down.
[00:12:48.786]Left knee down.
[00:12:50.236]Let's do the other side.
[00:12:53.440]So when you're ready,
[00:12:54.470]extend your right over the behind of you,
[00:12:56.430]your left arm in front of you,
[00:12:58.650]find some balance here.
[00:13:03.530]Creating some heat in your core,
[00:13:09.110]another breath, then let's release.
[00:13:13.360]This time I will face,
[00:13:15.083]I will turn around, so you can see better,
[00:13:18.600]but you know if you have enough space on your side,
[00:13:20.477]you don't have to turn around.
[00:13:22.930]From table pose, extend your right leg to the side,
[00:13:28.260]where you have your heel and your knee aligned here.
[00:13:31.860]You still have your shoulder and your wrist aligned
[00:13:33.940]and then on the next breath,
[00:13:35.160]which is your right arm over your head
[00:13:38.460]and then breath out strengthen it out.
[00:13:41.070]It's not a full strengthen it out,
[00:13:42.830]just the movement of your right hand,
[00:13:45.900]in between your left side
[00:13:47.087]and then on inhale, rise back up,
[00:13:49.950]reach up, may be stick your arm behind of you
[00:13:52.417]and breath out, strengthen it out.
[00:13:56.490]And continue like this,
[00:13:58.590]enjoying this nice, sweet moment,
[00:14:00.760]creating some space in your chest
[00:14:05.820]for your lungs, for good breath,
[00:14:11.342]at least every, every moment you can do this,
[00:14:15.190]bigger, bigger opening.
[00:14:18.610]The last one
[00:14:20.710]and let's release,
[00:14:22.450]right hand go down
[00:14:23.670]and then you're walking yourself up.
[00:14:28.600]We'll do the pose.
[00:14:29.520]So here the block,
[00:14:31.350]can be a really handy,
[00:14:32.830]even two block sometimes.
[00:14:35.150]So rest the block on this side of your left knee,
[00:14:38.440]so you can, place your left hand in a little bit.
[00:14:39.273]So, notice here you're pushing your hips,
[00:14:40.106]your pelvis forward,
[00:14:46.620]you have your hip,
[00:14:47.940]the left hip over the left knee,
[00:14:49.910]Then you have your right ankle
[00:14:52.780]and your left knee aligned here,
[00:14:55.660]rest your right arm on the right hand,
[00:14:58.420]on the side of your extended leg.
[00:15:00.460]We've just left him up on an exhale into the right side.
[00:15:04.700]Beautiful, here you also can create,
[00:15:06.920]the wisdom Audra connecting your thumb and your index finger
[00:15:12.590]and have three other fingers together.
[00:15:17.990]Again, breathe into your side,
[00:15:19.670]feeling this good stretch in your side,
[00:15:21.960]creating the space in your chest.
[00:15:30.230]Awesome, let's release.
[00:15:32.160]Now will our arms in the C-shape,
[00:15:35.250]again you can create another wisdom Audra.
[00:15:38.680]And you continue with the C-shape arms,
[00:15:41.780]moving side to side.
[00:15:44.650]And again, it's just a nice little movement here,
[00:15:47.010]no rush here
[00:15:48.150]and it's not about the movement in your arms,
[00:15:52.350]but it's movement in your side,
[00:15:54.300]so really feel this side stretch,
[00:15:57.090]opening your sides with every breath, every movement.
[00:16:03.430]Hmm, let's do one more on each side,
[00:16:07.760]good, and then release.
[00:16:09.310]By the way, if you need bowser in you,
[00:16:11.590]you're always welcome to slide the blanket if you have one
[00:16:14.143]underneath if your left knee,
[00:16:17.950]to be nice to your chimneys
[00:16:20.810]and rest your left hand on the block that you have.
[00:16:23.410]If you don't have the blocks,
[00:16:24.540]you can modify, reuse the books here,
[00:16:29.550]just rest hands on the on the yoga mat.
[00:16:32.880]Push your hips forward here,
[00:16:34.260]feel this, stretch over here, you might feel somewhere,
[00:16:39.080]maybe even like there,
[00:16:40.770]what here and then retrieve your right arm over your head.
[00:16:45.897]Maybe even reach to the side.
[00:16:50.100]You feel full body stretch
[00:16:51.840]from the tips of your fingers on your right hand
[00:16:55.260]to the, pinky side of your foot, of your right foot.
[00:17:00.670]Remember not to sink your hips back, push them forward.
[00:17:07.520]We used to this opening in your right side.
[00:17:13.130]Wonderful.
[00:17:14.500]When you're ready, you'll add a little bit,
[00:17:16.928]a little, not little but big movement here,
[00:17:20.150]with our right arm.
[00:17:22.700]So, turn your chest towards the earth
[00:17:26.438]and spin your arm in front of you,
[00:17:32.120]then behind of you
[00:17:33.340]and then over your head,
[00:17:34.900]opening your chest to the side again,
[00:17:37.160]chest down, which is your arm forth to the side
[00:17:43.000]and over your head.
[00:17:44.870]Let's do two more of this big circles with our right hand.
[00:17:52.189]I think you good.
[00:17:54.250]Last one, good.
[00:17:56.470]Now we are going to release.
[00:17:58.280]So, engage your core,
[00:18:00.460]come back up,
[00:18:02.410]now bend your right knee.
[00:18:03.243]So you have your right foot in a T-shape,
[00:18:06.880]the what the left shape.
[00:18:11.170]And here rest your right hand on top of your right thigh,
[00:18:14.160]or right knee, left hand on the waist
[00:18:16.410]and start rocking side to side,
[00:18:18.609]rocking your pelvis side to side.
[00:18:21.980]Nice hip opener, to the half squat.
[00:18:28.130]If this moment was in your knee,
[00:18:30.860]again, you're welcome to slide the blanket.
[00:18:33.510]If you don't have the blanket,
[00:18:34.880]maybe just stay in the half squats like this,
[00:18:38.580]pressing your hips to the side without movement.
[00:18:42.410]So your choice here.
[00:18:46.640]One more,
[00:18:49.830]good.
[00:18:50.663]And next we're going to the pyramid pose.
[00:18:54.640]I need you to turn around
[00:18:55.800]so I am facing the front of my yoga mat.
[00:18:58.490]Maybe you're ready here.
[00:18:59.780]So, maybe you didn't need to do this moment,
[00:19:02.780]sometimes it's really helpful
[00:19:04.000]to have this two blocks on the side of your right foot.
[00:19:08.490]So, when you're ready,
[00:19:10.270]take you back to center
[00:19:12.067]and extend your both knees.
[00:19:14.350]So, when this,
[00:19:16.120]move this blanket to the side if you have one here.
[00:19:19.670]And maybe you need to bring,
[00:19:20.790]your back foot closer to the front heel
[00:19:22.810]and perhaps you need to slide your feet,
[00:19:24.453]also a bit wider distant apart.
[00:19:27.570]If you this blocks maybe you start with this,
[00:19:30.610]strongest side of the block.
[00:19:32.370]resting your hands on the blocks,
[00:19:34.050]spread your hips,
[00:19:36.150]pressing your left hip down
[00:19:39.470]and right hip back and up.
[00:19:42.870]And we will continue with the movement here,
[00:19:44.633]with every breath in you will lengthen through the spine.
[00:19:49.320]Maybe having your torso perpendicular to the floor,
[00:19:51.590]maybe even a little high here
[00:19:54.040]and with every breathe out sink a little deeper
[00:19:56.973]with your abdomen toward the thigh.
[00:19:59.340]Breath in, back up,
[00:20:01.630]breath out, sink.
[00:20:03.760]And you know maybe for you,
[00:20:04.850]it's a like little tiny moment here,
[00:20:07.560]it should not be a big moment
[00:20:09.103]it should feel good in your body,
[00:20:12.600]without pain and deep discomfort.
[00:20:19.300]We should not bring the pain,
[00:20:21.000]so let's do one more.
[00:20:25.640]Awesome now.
[00:20:26.790]Soften your front knee,
[00:20:28.460]shift the weight of the body on the right foot.
[00:20:30.440]If you have blocks,
[00:20:31.273]rest the blocks in front of the toes of your right foot,
[00:20:34.540]if you don't have blocks,
[00:20:35.780]have your hands on the mat here
[00:20:37.420]and then pull your back heel up,
[00:20:40.020]perhaps stay here.
[00:20:41.660]Maybe if you find balance,
[00:20:44.030]shift the weight burden of the right foot,
[00:20:45.980]lift your back leg as high as the couch on the floor,
[00:20:49.800]it can be really close to the ground.
[00:20:53.740]So if you're using the blocks,
[00:20:55.010]have your hands down on the blocks,
[00:20:56.570]square your hips here,
[00:20:57.750]so you might need to bring your,
[00:21:00.190]for most of the people who need to bring your left hip down,
[00:21:04.370]so you feel the,
[00:21:06.540]the pelvis is leveled here.
[00:21:10.440]And then when you find the balance and stability,
[00:21:12.557]you can bring your hands to your heart.
[00:21:16.650]Keeping your head, neck and spine aligned,
[00:21:19.660]you can bring your arms in front of you,
[00:21:22.530]to the airplane, to the side.
[00:21:24.930]So your choices here.
[00:21:27.130]here and even here,
[00:21:29.240]one more breath here.
[00:21:33.820]And then release the pose,
[00:21:36.480]left foot behind your right leg.
[00:21:42.950]So you have your legs crossed here
[00:21:44.910]in this pinky sack of the feet touching each other,
[00:21:48.030]or at least really close to each other.
[00:21:50.600]And then you have these blocks here,
[00:21:52.530]it will express your length in your spine,
[00:21:55.590]So it'll be half way to see your negatives,
[00:21:58.340]on next breath out,
[00:21:59.897]you round back, round your shoulders sink toward the legs.
[00:22:03.670]The fourth fold inhale back in,
[00:22:07.068]bend your foot,
[00:22:10.220]One more inhale back in,
[00:22:14.450]and you release,
[00:22:15.860]stay here in folded foot,
[00:22:17.370]here you can grab your opposite elbows,
[00:22:18.342]with opposite hands,
[00:22:20.000]you can shake your head it feels good in your body.
[00:22:26.150]And then for next breath,
[00:22:28.640]rise up to stand up,
[00:22:29.866]maybe swing your hands to the side,
[00:22:32.350]reach with them over your head.
[00:22:35.300]And then exhale, release.
[00:22:38.420]Still keep your legs crossed,
[00:22:40.280]reach with your right arm over your head and press out.
[00:22:44.340]Lean to the left side for side stretch,
[00:22:46.480]here you can grab your right wrist with your left hand,
[00:22:51.120]add the little pull here to this side.
[00:22:55.060]You look up here so you know,
[00:22:56.670]that you not cheating your face with your right arm.
[00:23:01.008]Continue breathing into your right side,
[00:23:04.090]expanding them.
[00:23:08.940]Good, let's release.
[00:23:10.100]Come back to the center.
[00:23:11.620]Arms to the side, put forward
[00:23:15.490]and twist your legs
[00:23:18.090]and step back with your right foot,
[00:23:20.470]left foot back, to the plank pose.
[00:23:24.320]Stay here in the plank pose for pure press
[00:23:26.490]if you need to modify,
[00:23:27.610]bring the knees down.
[00:23:29.210]So notice your body create the shape of planks.
[00:23:32.050]It's flat, it's straight, quarters engaged.
[00:23:37.200]And then everyone go down.
[00:23:38.517]You'll need some space.
[00:23:40.003]Slow down your chest, slow down your chin
[00:23:42.270]and tuck your toes, press yourself to the baby couver.
[00:23:48.120]Elbows close to the ribs.
[00:23:50.090]Pressing the tops of your feet to the ground.
[00:23:52.560]Activity in the legs,
[00:23:53.698]feel the muscles of your legs for a few,
[00:23:57.340]big glutes engaged also so you feel there too.
[00:23:59.920]gluteus maximus is engaged.
[00:24:05.000]So you're holding yourself with the strength of your glutes
[00:24:07.380]and the strength of the muscles of your back
[00:24:09.547]and the strength of your legs as well.
[00:24:12.570]And then next press,
[00:24:13.730]slide your hands underneath of your lower ribs,
[00:24:16.010]press yourself to the table pose,
[00:24:18.690]as soon as I said here,
[00:24:20.220]so again, I'm going to turn around.
[00:24:22.770]You don't have to if you have enough space
[00:24:24.740]on the side of your yoga mat.
[00:24:28.410]Fine table pose and extend your left leg this side.
[00:24:32.888]Good.
[00:24:34.190]On next breath, reach with your left arm over your head,
[00:24:39.170]on breath out stretched and either.
[00:24:42.220]useful breathe in, rise up,
[00:24:46.570]exhale, stretching either,
[00:24:49.780]and four more,
[00:24:55.260]squeezing the organs of digestion here.
[00:24:59.210]Stretching your shoulder, opening your chest
[00:25:05.050]and the last one
[00:25:07.600]and then release your hand down,
[00:25:10.480]press yourself up.
[00:25:12.980]And remember I will use the block here,
[00:25:14.870]which is here, so grab the block on your way coming up.
[00:25:19.420]Press these four corners of your left foot to the ground.
[00:25:22.780]Also if you need this blanket for any,
[00:25:25.380]slide the blanket here,
[00:25:26.820]so be nice to yourself,
[00:25:28.190]be kind to yourself.
[00:25:29.840]So your knees will save you thank you in in a few years,
[00:25:34.850]in 10 years or 20.
[00:25:37.350]Heel and hips aligned,
[00:25:39.630]shoulders and hips aligned here as well,
[00:25:41.850]as pushing your hips forward,
[00:25:43.870]rest your left arm on the side of your extended leg,
[00:25:46.840]create the wisdom Audrey,
[00:25:48.470]thumb and the index fingers together
[00:25:50.890]and then reach with your arm over your head
[00:25:53.560]and then lean to the left side with this extended leg.
[00:25:58.450]Nice, breath and chill, right side.
[00:26:10.340]Always well and I'm safe.
[00:26:15.070]Let's do one more breath here.
[00:26:19.000]Let's continue with the movements,
[00:26:22.050]like ballering with your arms in C-shape,
[00:26:24.620]stretching your sides in this,
[00:26:27.180]nice, fluid, beautiful moments.
[00:26:34.450]Remember don't just stick with your hips back,
[00:26:37.450]push them forth.
[00:26:39.330]Press with the corner of your left foot,
[00:26:41.930]so you feel the muscles of your left leg active.
[00:26:45.570]So even when you are doing the upper body here,
[00:26:47.900]you still, engaging in the muscles of your body,
[00:26:50.847]with your legs.
[00:26:52.770]One more,
[00:26:56.151]and then release.
[00:26:57.440]Rest your right hand on the side of your right knee,
[00:27:02.430]on the block or on the floor.
[00:27:04.370]Make sure again that you pushing your hips forward,
[00:27:07.620]having your wrist, your knee, knee and ankle aligned
[00:27:11.350]and then reach using your left arm over your heads,
[00:27:13.750]maybe having your arms in a T-shape here maybe,
[00:27:16.680]it's a really good stretch for you.
[00:27:18.540]If you like, to add a little deeper stretching your side,
[00:27:22.100]reach with your left arm to the top of your yoga mat
[00:27:26.900]to the right side,
[00:27:28.579](breaths heavily)
[00:27:31.020]pressing your hips forward, opening your chest.
[00:27:34.830]Don't shade your face with your arm.
[00:27:39.030]Now the breast heal, lengthen,
[00:27:40.890]heal length in breast lengthen, reach.
[00:27:45.890]And that's end the peak moment with our,
[00:27:48.330]big circles with our left arm.
[00:27:50.770]So turn in your chest for it,
[00:27:52.630]reaching forth with your left hand,
[00:27:54.710]then swing your arms down,
[00:27:57.490]back over your head and continue like this,
[00:28:02.440]nice, don't rush here, be kind to yourself,
[00:28:10.700]one more,
[00:28:16.010]good and then release,
[00:28:17.220]come back up,
[00:28:18.733]bend your left knee,
[00:28:20.890]your left foot,
[00:28:22.610]in a T-shape with the right shoe or a knee,
[00:28:25.880]and start doing these half squats here.
[00:28:29.190]Kind of walking your pelvis side to side.
[00:28:34.810]Maybe start with tiny moment.
[00:28:38.530]If you tighten your hips
[00:28:41.800]and knees every time
[00:28:43.030]and it will be the moment,
[00:28:44.220]also warming up the knee joint here.
[00:28:52.110]Let's do one more.
[00:28:55.883]And we are going to release,
[00:28:57.920]I am turning on around.
[00:28:59.870]so my both knees facing the front of the yoga mat,
[00:29:04.260]the small edge of the yoga mat,
[00:29:06.290]so maybe you don't need to turn,
[00:29:07.530]it just depends where you are.
[00:29:09.080]But we all meeting in the same place,
[00:29:11.070]facing the front of the yoga mat,
[00:29:12.630]the small edge of the mat,
[00:29:14.570]tuck you back to center
[00:29:16.760]and expand your both knees.
[00:29:19.230]So here the blanket goes to the side.
[00:29:22.280]Maybe putting your feet closer to each other,
[00:29:26.090]lengthen through the spine back as far as here,
[00:29:29.360]with the bowser to the side,
[00:29:33.490]square your hips.
[00:29:36.210]So make sure that your levels
[00:29:38.590]and then with every breath,
[00:29:40.140]you basically you have a string on top of your head
[00:29:42.450]and somebody's pulling the string, inhale lengthen,
[00:29:45.597]exhale so full,
[00:29:48.030]inhale come back up again,
[00:29:51.210]exhale gone deeper,
[00:29:54.340]and two more.
[00:29:55.305]And then, even deeper,
[00:30:00.095]and the last one,
[00:30:01.370]and then, and sink down.
[00:30:06.530]Good.
[00:30:07.363]Now bring the blocks so your hands,
[00:30:10.270]in front of the toes,
[00:30:12.070]if your left foot shoot in front of the left foot,
[00:30:14.620]bring your back heel,
[00:30:15.820]lift your right leg,
[00:30:18.670]find this way to pose
[00:30:21.140]find a variation of the word repose
[00:30:22.740]that is suitable for you today.
[00:30:24.390]So maybe you still have your hands down on the blocks,
[00:30:27.510]maybe even on the wall.
[00:30:29.170]Maybe you want to bring the hands to your heart,
[00:30:33.330]extend them in front of you.
[00:30:38.270]So your choice here,
[00:30:40.320]stay here for another breath.
[00:30:44.900]You know it's not easy, to find a balance.
[00:30:47.800]If you have balance in yoga life,
[00:30:49.370]you have balance in your life.
[00:30:51.160]So let's rest our hands back on the blocks,
[00:30:53.120]if you have the blocks
[00:30:54.380]and place your right leg behind the last leg.
[00:31:00.270]So again you have you legs crossed here
[00:31:03.513]or in here you come into the half flipped,
[00:31:05.950]when your back is flat in your which is your crown
[00:31:08.710]toward the top of the yoga mat to the water screen.
[00:31:11.980]And with every exhale sink down,
[00:31:15.680]breathe in, back up.
[00:31:18.640]Breathing out, sink down.
[00:31:22.006]One more time left then
[00:31:25.577]and longer time come to the fourth floor here.
[00:31:28.670]Take a moment and hold your opposite elbows,
[00:31:31.240]with opposite hands if you like,
[00:31:33.280]walk side to side.
[00:31:36.210]And then release your arm
[00:31:37.660]and swing your arm should ascend rise enough
[00:31:40.180]to stand in court engaged.
[00:31:42.180]Bring your hands down to your heart, release.
[00:31:45.300]Rest your right hand on the side of your right thigh,
[00:31:48.560]reach with your left arm over your head
[00:31:50.490]and press out to the side.
[00:31:53.420]And as a side stretch them,
[00:31:54.840]feel this good stretch from the tips of your fingers
[00:31:57.660]to the base of your left foot,
[00:32:02.082]grab your left wrist with your right hand if you like.
[00:32:11.000]Nice stretch.
[00:32:12.300]Let's release, come back up
[00:32:14.470]and sink down smoothly down up to the floor.
[00:32:17.860]Release your legs and unbind them
[00:32:20.880]and step back with your left foot,
[00:32:23.580]right foot to the plank pose
[00:32:25.300]for yoga breath.
[00:32:30.120]You can of course trans feel the strength in legs,
[00:32:33.940]not sinking your shoulders,
[00:32:35.180]pushing the ground away from you
[00:32:37.940]that you are protecting your shoulders
[00:32:40.850]and then this is the time you do Chaturanga,
[00:32:44.120]though this can be done up,
[00:32:46.420]then your elbows
[00:32:47.980]and then press yourself up
[00:32:49.300]to the obstacle of a cobra, your choice.
[00:32:52.521]Don't sink in your shoulders.
[00:32:54.607]You notice the swift in your chest,
[00:33:00.140]spreading the collarbones,
[00:33:03.540]Let's release to the table,
[00:33:05.620]who has some rest in the child pose,
[00:33:07.940]your choice of child pose,
[00:33:09.610]needed this time keeping these together.
[00:33:12.855]Rest your full head down on the mat,
[00:33:16.770]arms extended alongside of your body,
[00:33:18.700]palms facing up.
[00:33:20.440]Great and then she broke with your body.
[00:33:24.110]Here you can roll side to side, rock in rock.
[00:33:29.990]This pose feels really safe,
[00:33:31.760]really grounded, anytime you're in the practice
[00:33:34.417]and you need some rest come to this pose
[00:33:37.440]to catch your breath,
[00:33:38.640]to reconnect yourself.
[00:33:39.684]Reconnect your breath,
[00:33:51.800]I am well and I feel safe.
[00:33:59.050]Awesome let's slide our hands underneath of shoulders.
[00:34:02.310]Grab a drink, sip of water if you need.
[00:34:05.410]We will continue just in one breath here.
[00:34:10.767]So when you ready,
[00:34:13.580]find table pose again,
[00:34:15.835]lift your hips up to the downward facing dog, wonderful.
[00:34:21.100]Lift your left leg up.
[00:34:22.647]You'll do the notional right leg up,
[00:34:25.439]lift your right leg up to the trailing dog.
[00:34:29.630]Then bend the knee,
[00:34:31.210]Bring your to nose,
[00:34:32.750]shift your shoulders towards the wrist.
[00:34:34.910]Hold this pose for one breath
[00:34:37.854]and then step in between your hands.
[00:34:39.740]Take your time if you need to couple steps here.
[00:34:42.570]Slide your feet a little wider.
[00:34:43.890]So there, at least this three part here.
[00:34:47.550]Then if you have this blanket for your knees,
[00:34:49.500]let the blanket be for your left knee.
[00:34:52.560]Bracket this block if you have blocks
[00:34:58.540]and shift your hips forward.
[00:35:00.490]And then on next breathe,
[00:35:01.323]lift your arms over your head tricep.
[00:35:05.663]And then on breathe out,
[00:35:08.380]back up your hips,
[00:35:09.630]bringing your hips over your back knee
[00:35:11.611]and staying your arms behind you, breath in,
[00:35:16.270]which was your arms over your head.
[00:35:18.190]Press your pelvis forward,
[00:35:20.290]shining new high up to the sky in the bag ban exhale,
[00:35:26.110]which is behind your arms is inhale,
[00:35:31.109]exhale, back down.
[00:35:34.570]Let's do one, one.
[00:35:38.400]And then release.
[00:35:40.240]Bring your hands to heart
[00:35:43.397]and then twist to the right side.
[00:35:48.760]Maybe stay here, maybe rest your elbow,
[00:35:51.290]on the outside of your right thigh.
[00:35:53.430]You can press with your elbow to the side of your thigh,
[00:35:56.330]twisting a little deeper,
[00:35:58.360]can also open your arms, here.
[00:36:02.770]One more breathe.
[00:36:06.920]Let's release.
[00:36:08.600]The same way that we came to the pose,
[00:36:10.610]we're going out of the pose.
[00:36:12.320]un-twist, and then rest your right hand,
[00:36:15.670]on the floor or on the block
[00:36:18.400]and reach with your left arm over your heads.
[00:36:22.920]Then add in this, nice side stretch here.
[00:36:28.250]Remember, you can use the block called the blooks here.
[00:36:34.820]And let's release,
[00:36:36.823]both hands goes down on the side of your right hand,
[00:36:38.740]side of your right side back.
[00:36:42.040]Tuck your two knees in,
[00:36:42.973]lift your both knees up to the downward facing dog,
[00:36:46.300]left, left leg up to the trailing dog,
[00:36:49.350]bend the knee,
[00:36:50.710]knee to the nose,
[00:36:52.120]shift your shoulders to your wrists,
[00:36:54.070]fine press here like we did last time
[00:36:56.320]and then step in between your hands,
[00:36:58.710]pull the blanket to the other side.
[00:37:03.268]Hips are squeezed,
[00:37:04.230]so pressing your right hip forward, left hip back,
[00:37:06.598]then when you are ready rise up.
[00:37:10.310]Reach with your arms over your head,
[00:37:12.830]maybe even behind of you,
[00:37:14.910]keeping your arms on the side of your head with your ears
[00:37:17.490]and then breath out.
[00:37:21.080]Press the hips back,
[00:37:22.290]which was your arms behind of you.
[00:37:23.661]Inhale, rise up,
[00:37:26.970]exhale, forth and down.
[00:37:29.703]Two more,
[00:37:36.203]and the the last one
[00:37:39.923]and then release hands to your heart, pray position,
[00:37:43.520]turn to the left side, stay here.
[00:37:44.883]It's a really good twist for you.
[00:37:47.890]If you can retrieve your right elbow,
[00:37:49.940]on the side of your left knee,
[00:37:52.540]rest it here,
[00:37:53.540]so you can press with your elbow,
[00:37:55.470]to the, thigh or to the knee
[00:37:58.990]and twist to the left, a little more
[00:38:02.837]and maybe open your arms,
[00:38:10.080]just enjoying this face twist, spinal twist.
[00:38:13.730]Let's release, both hands down to the heart and twist.
[00:38:18.060]Rest your left hand on the side of your left hip,
[00:38:22.300]if you're using the blocks
[00:38:23.133]place the block there,
[00:38:24.520]reach with your right arm up,
[00:38:26.670]exhaling to the left side,
[00:38:33.120]expanding your ribs, expanding your lungs.
[00:38:37.710]One more time here.
[00:38:43.410]Let's release both hands down,
[00:38:45.180]send your left knee back to the table pose,
[00:38:50.030]move the blanket to the side,
[00:38:52.097]come on your abdomen
[00:38:54.100]and rise up to the cobra,
[00:38:56.320]or to the up dog,
[00:38:59.040]another breath here
[00:39:00.250]and then press yourself to the table,
[00:39:03.650]tuck into sandwich,
[00:39:04.483]lift your hips up to the downward facing dog.
[00:39:07.250]Reach with your right leg up to the three legged-dog,
[00:39:09.165]knee in here,
[00:39:10.756]bend the knee,
[00:39:11.990]knee in between your hands,
[00:39:15.030]find in there,
[00:39:16.300]lunge pose again,
[00:39:17.950]this can be good to the high lunge,
[00:39:18.907]so find stability, find balance,
[00:39:20.933]rise to the high lunge, good,
[00:39:26.030]find alignment, feet like on train tracks,
[00:39:29.450]hips are squared,
[00:39:31.850]then bring your arms to the goddess the goal poses.
[00:39:34.300]When you have your elbows and shoulders aligned
[00:39:37.520]and the next breathe out,
[00:39:40.430]rest palm to palm,
[00:39:41.750]elbow to elbow kinda shrinking all body around the shoulders
[00:39:45.610]and on breath in, expand.
[00:39:49.070]Open your chest, squeeze your shoulder,
[00:39:50.710]with exhale elbow, palm together,
[00:39:55.863]inhale, expand, good balance,
[00:40:00.410]if you struggling with balance here,
[00:40:01.243]just bring your back heel down on the mat.
[00:40:07.760]The last one.
[00:40:10.570]Good, let's release, hands to the heart.
[00:40:13.280]And you were the last twist here.
[00:40:15.500]Turn to the right side.
[00:40:17.850]Maybe take a little glimpse here,
[00:40:19.730]with your right heel behind of you.
[00:40:23.710]If you find balance,
[00:40:24.700]you've reached a goal a little deeper in this twist,
[00:40:27.490]rest your left hand on the side of your right thigh
[00:40:30.920]and then wrap your right arm behind of you,
[00:40:33.110]placing your hand in the backpack pockets
[00:40:36.099]or maybe, holding the side of your right thigh.
[00:40:43.330]Gorgeous.
[00:40:45.920]You can bend behind of you behind your right shoulder.
[00:40:57.260]A lot of balance, a lot of focus here.
[00:41:00.700]All is well and I am, safe.
[00:41:08.740]let's un-twist the same way like we came to the pose,
[00:41:11.860]palm to palm and twist.
[00:41:14.570]Hands on the side of your front foot,
[00:41:16.920]step back with your right foot,
[00:41:18.790]find plank pose,
[00:41:20.325]Chaturanga down, come into the up dog,
[00:41:23.780]perhaps another Chaturanga,
[00:41:25.630]coming to the up dog,
[00:41:27.230]table to the downward facing dog,
[00:41:29.460]left leg up,
[00:41:30.530]to the three legged dog.
[00:41:32.600]Then bend the knee bring you need to the nose
[00:41:35.880]and step in between you hands,
[00:41:37.104]to do the, high launge pose as said, nice,
[00:41:41.650]rise up to stretch into the high launge.
[00:41:45.200]Find alignment here, wonderful here,
[00:41:48.750]And then bring your arm to the goal pose or cactus pose.
[00:41:51.800]On breathe out, press your palm.
[00:41:54.160]Round shoulders like you shrink in your chest and breath in,
[00:41:57.200]expand, expand, expand, expand,
[00:42:00.030]squeeze your shoulder blades and trick axle.
[00:42:04.449]Inhale, expand and hold your palms,
[00:42:10.674]then another couple of times
[00:42:16.565]and the last one.
[00:42:21.450]Good, release your hands to the heart,
[00:42:23.800]We will do the twisting distense side as well.
[00:42:26.790]Turn to the left side,
[00:42:28.400]typically through off your left heel, left foot, stay here,
[00:42:35.700]rest your right hand on the side of your left knee,
[00:42:38.880]wrap your left arm behind of you,
[00:42:41.280]rest it on the right thigh.
[00:42:46.800]Maybe look behind your back shoulder.
[00:42:49.370]Every step is just a little further, a little harder.
[00:42:52.686]So just find the variation that is beautiful for you today.
[00:42:56.590]And do it.
[00:43:03.140]Awesome, some twists and new slowly mindful,
[00:43:06.250]we end the twist.
[00:43:07.370]Rest your hands on the side of your front knee.
[00:43:09.583]This time step to the front of your yoga mat,
[00:43:12.777]come into the fourth folds.
[00:43:16.500]Breath in half lift,
[00:43:18.780]breathe out to the fourth fold,
[00:43:21.263]release it soft,
[00:43:22.930]inhale, rise up to standing,
[00:43:26.220]exhale release, good job to do.
[00:43:30.899]One more balancing pose here,
[00:43:32.840]and it will be the chair pose,
[00:43:35.180]but it's a little different chair pose,
[00:43:36.730]which you probably used to do.
[00:43:38.680]So, with a foot tips this apart
[00:43:42.940]or fit together if you're looking for,
[00:43:45.480]a harder version of this pose,
[00:43:48.220]come on the tippy toes.
[00:43:51.020]With the two heels up
[00:43:51.990]and then sink your hips back,
[00:43:55.580]finding the chair pose, stay here.
[00:43:58.866]Pressing your pelvis forth,
[00:44:01.164]maybe extend your arms over your head,
[00:44:03.910]maybe sinking your hips deeper,
[00:44:09.299]great.
[00:44:11.044]Having your shoes for the close to the mat,
[00:44:15.616]take your breath here, you can do it.
[00:44:20.844]It's so much fun,
[00:44:21.738]you'll bring your hands to your heart,
[00:44:24.180]and extend your knees and only now or down your heels,
[00:44:27.330]maybe, kinda rock side to side on the feet,
[00:44:31.020]coming on the tippy toes on your heels,
[00:44:34.420]few times here,
[00:44:41.129]And then one more time chair pose on your tippy toes.
[00:44:44.943]Raise your toes as high as you can,
[00:44:47.420]sink down to the chair,
[00:44:50.490]tuck in your under back like is flat
[00:44:53.600]and still hurts,
[00:44:55.840]have to extend your arms,
[00:44:57.120]so keep them in a goddess variation here.
[00:45:03.160]Focus on your beautiful breath
[00:45:15.060]I am well and I am safe.
[00:45:18.444]Good, let's release and shake off.
[00:45:22.190]Awesome.
[00:45:23.023]Let's come down on our yoga mats
[00:45:24.760]to do a few stretches
[00:45:26.790]to finish our yoga practice.
[00:45:29.350]Breath in, reach with your arms over your head,
[00:45:31.947]breath out for fourth folds,
[00:45:34.490]rest your hands on the mat,
[00:45:35.860]step with your right foot back,
[00:45:37.278]step with your left foot back,
[00:45:39.406]chaturanga down, knees just too apart,
[00:45:41.100]coming through the up dog or cobra.
[00:45:46.740]Now come to the table pose,
[00:45:49.920]lift your right arm to the side.
[00:45:53.570]And extra strengthen in between your left side,
[00:45:56.724]rest your right shoulder on the mat,
[00:45:58.264]stay here for a few breaths.
[00:46:00.080]You can also extend your left arm,
[00:46:03.530]pressing with your left palm to the ground.
[00:46:06.551]If you're looking forward to more balance here,
[00:46:08.910]you can, lift your left knee
[00:46:11.660]and grab your left ankle with your left hand.
[00:46:15.856]You perhaps, I think you know,
[00:46:17.921]I think you know your the positions that you like.
[00:46:21.277]The variations here that you like,
[00:46:31.908]then let's un-twist,
[00:46:34.954]you'll just strengthen the other side,
[00:46:36.253]left hand to the side,
[00:46:38.560]straddling between your right side.
[00:46:42.458]Here, you press here,
[00:46:44.030]softening the muscles of your jaw
[00:46:58.136]and then release fine table.
[00:47:00.910]And then come to sitting,
[00:47:03.362]we will do a couple side stretches before end of the class.
[00:47:08.770]So, come on your bottom.
[00:47:11.640]Have you right knee bended,
[00:47:12.840]extend your left leg to the side.
[00:47:16.070]Flex your left foot,
[00:47:17.440]rest your left hand inside of your extended leg,
[00:47:19.847]lift your right arm up
[00:47:21.460]and exhale towards this extended leg,
[00:47:24.880]maybe slide your left elbow to the inner thigh
[00:47:26.970]so you could press with the elbow to the thigh,
[00:47:29.970]opening your chest up to the sky.
[00:47:34.990]Every breath sounds a little deeper.
[00:47:37.610]Maybe you can reach reach with your hand
[00:47:40.150]to grab your big toe.
[00:47:47.064]You open, once you open our chest to the side.
[00:47:49.720]So if you round in your back,
[00:47:51.840]if you cover your chest with your shoulders,
[00:47:55.590]so maybe stay up here.
[00:47:57.960]It's not a goal to reach for the toe here.
[00:48:06.860]Softening in, in this pose,
[00:48:11.450]so you can feel this good stretching on the side.
[00:48:16.180]Awesome, let's release.
[00:48:18.400]come up and let's switch the legs,
[00:48:21.800]right leg to the side,
[00:48:22.899]left knee bended,
[00:48:24.650]right hand inside of your left leg, right leg
[00:48:28.470]and reach with your arms over your head,
[00:48:31.480]lean to the side.
[00:48:37.500]Keep your both hips down.
[00:48:39.430]So ground your left hip.
[00:48:40.850]Like a bone, hip bone,
[00:48:48.740]breathe to the tight place,
[00:48:50.260]where you feel the tightness,
[00:48:52.840]breathe to this place and exhale, release, relax.
[00:49:00.525]A nicer breath,
[00:49:03.780]then let's release,
[00:49:04.870]come back up,
[00:49:06.310]connect the source of your feet together
[00:49:08.500]to Badha konasana butterfly Pose
[00:49:11.310]sit in tall here and breath out,
[00:49:14.100]press your chest down,
[00:49:17.010]noting your hips, hip joints, not in your waist.
[00:49:21.610]So with every inhale,
[00:49:22.830]you're reaching zero,
[00:49:25.130]with the crown of your head up with every exhale,
[00:49:28.500]sink a little down.
[00:49:32.390]And one more,
[00:49:35.319]good, and for next few breaths,
[00:49:37.070]you can round your shoulders, round your back,
[00:49:38.662]round in your forehead towards your feet,
[00:49:42.500]maybe start massaging your arches,
[00:49:45.415]massaging the arches of the feet here with your thumbs.
[00:49:50.610]Here you can press a little more.
[00:49:52.590]When you massaging the arches of the feet.
[00:49:54.640]We have a lot of pressure points on our arches,
[00:49:59.590]on the arches of the feet,
[00:50:00.890]they are connected to the organs of digestion,
[00:50:03.560]so it's really nice to massage them,
[00:50:08.320]to activate this process of, digestion in your body.
[00:50:15.966]Let's release when you're satisfied,
[00:50:17.623]with this moment, release.
[00:50:20.580]Knees together we are going to roll down on our mats.
[00:50:26.250]So when you ready,
[00:50:28.240]arms extended to the side of your legs,
[00:50:30.350]slowly roll back roll down the yoga mat.
[00:50:35.815]And when you have your head down,
[00:50:37.440]extend your both legs on the mat,
[00:50:39.420]extend your arms over your head,
[00:50:41.370]let's do one more, side stretch here, banana us.
[00:50:45.480]So, keeping your hips on the same place
[00:50:48.653]and we're in the middle of the mat,
[00:50:51.830]walk you arms to the right
[00:50:53.730]and walk your head to the right
[00:50:55.800]and then walk your legs to the right as well.
[00:50:58.810]So the whole body is creating the shape of banana.
[00:51:02.630]Keeping your both hips grounded.
[00:51:04.660]Here you can cross your right leg, let's see.
[00:51:08.759]Right leg on top of your left,
[00:51:10.820]for some people is different,
[00:51:12.280]so maybe you need to cross your,
[00:51:13.850]left leg on top of your right.
[00:51:16.250]And then here you can grab your,
[00:51:18.130]left wrist with your right hand.
[00:51:27.580]Keeping your both shoulders grounded here.
[00:51:29.960]Notice if you your left shoulder kind enough,
[00:51:32.960]adjust a little,
[00:51:38.760]it's restorative pose.
[00:51:40.160]So, here we just stay with our eyes closed,
[00:51:45.240]un-winding, catching the breath,
[00:51:51.700]slow down the heart rate.
[00:52:03.610]And then walk your arms
[00:52:06.639]and your legs back to the center
[00:52:08.550]and then on the left side of the mat.
[00:52:13.750]So and nursing another side,
[00:52:20.635]press here, suiting the muscles of your face,
[00:52:25.620]feeling the eyes, are heavy,
[00:52:29.200]sinking down deep to the skull.
[00:52:49.050]So let's release,
[00:52:50.350]walk yourself back to the center.
[00:52:51.873]Bring your knees to the chest,
[00:52:54.030]give them a hug, rock side to side.
[00:53:02.440]Do one more twist here for today,
[00:53:05.620]before we finish up our practice in resting pose.
[00:53:08.180]Let's extend our left leg,
[00:53:10.430]both sides of the mat
[00:53:11.860]and bring your right knee,
[00:53:13.650]across the chest to the left side,
[00:53:15.930]recline and twist
[00:53:16.910]and extend your right arm to the-T shape
[00:53:19.790]or the goddess pose,
[00:53:20.911]turn your face to the right.
[00:53:23.620]You claim the breathe here,
[00:53:30.590]maybe already noticed in the space
[00:53:32.710]that you created in your chest
[00:53:34.570]in the sides for this breath.
[00:53:55.993]Then let's release, un-twist,
[00:53:57.240]hug your knees to the chest,
[00:53:59.626]roll your ankle,
[00:54:03.029]then slide your right knee on the right rib cage here
[00:54:06.251]and, lift your foot up here.
[00:54:09.390]it will be half happy baby here.
[00:54:12.240]So you press with your elbow,
[00:54:14.220]not elbow but knee, to the armpit here,
[00:54:17.240]pressing the top of your foot here.
[00:54:23.400]Good, then release.
[00:54:25.560]Extend your right leg next to the left leg
[00:54:29.430]bend your left knee,
[00:54:30.563]bringing it into the chest,
[00:54:32.570]across the match to the right side,
[00:54:34.740]left arm in a T-shape.
[00:54:38.580]Or goddess, turn your face to the left.
[00:54:46.490]Nice and easy spinal twist.
[00:55:02.940]Wonderful, let's release,
[00:55:04.380]knee to the chest,
[00:55:05.213]give it a good hug,
[00:55:07.310]let's squeeze, roll your ankle.
[00:55:15.450]Reverse.
[00:55:20.610]Half happy baby here.
[00:55:22.140]So, press your left foot up.
[00:55:27.620]Grab your ankle or the pinky side of the foot,
[00:55:29.980]with your arm, inside of your left one.
[00:55:34.770]And if you like you can kinda rock side to side
[00:55:37.340]if it feels good in your body.
[00:55:41.140]If you like we can add another leg as well
[00:55:43.630]to do full happy baby.
[00:55:52.720]Good, let's release.
[00:55:54.450]Both feet down on the mat.
[00:55:57.090]We are ready for savasana,
[00:55:58.450]so make yourself comfortable for savasana.
[00:56:00.610]Perhaps you need this blanket
[00:56:01.443]and use it at your head as your pillow,
[00:56:04.130]or if you like you can also suppress the blanket or block,
[00:56:07.890]on the top of your hips here,
[00:56:09.790]on top of your abdomen
[00:56:11.330]and then extend your both legs,
[00:56:15.617]alongside of your yoga mat
[00:56:17.950]and slightly feet a little closer,
[00:56:19.320]to the edges of the yoga mat.
[00:56:20.800]So then it's open to the side of the mat,
[00:56:22.930]the feet, the toes,
[00:56:26.350]facing the side of the mat.
[00:56:27.880]Awesome at the side of your body,
[00:56:30.900]maybe in the 45 degree angle towards the body,
[00:56:33.630]so you feel, heavily relaxed.
[00:56:40.750]Feel the shoulders are also,
[00:56:43.735]touching the earth,
[00:56:45.650]touching the ground.
[00:56:48.390]Notice your chin at your forehead the line here,
[00:56:51.290]if you have, you forehead much higher than the chin.
[00:56:54.710]You probably need this blanket
[00:56:56.950]or the pillow, little pillow underneath of your head,
[00:57:01.390]to make the chin,
[00:57:04.000]just to feel more restful here in this pose,
[00:57:07.390]and when you are ready,
[00:57:08.557]gently close your eyes.
[00:57:12.120]You will stay here for about one or two minutes,
[00:57:14.980]but you're welcomed to stay here for a longer time.
[00:57:27.908]Un-winding your mind,
[00:57:29.284]relaxing your mind,
[00:57:34.310]feeling your whole body's heavy,
[00:57:36.150]sink into the earth,
[00:58:06.650]your mind start wondering,
[00:58:08.660]bring your attention back to breathe,
[00:58:10.862]to the sound of your breath,
[00:58:12.503]to the lengths of your breath,
[00:58:54.192](bell rings)
[00:59:01.292](bell rings)
[00:59:07.242](bell rings)
[00:59:11.562]Take in deep breaths, deepening inhales
[00:59:13.877]and lengthen exhales.
[00:59:18.287]Invite some movements to your bodies
[00:59:20.409]that we don't use your toes and fingers,
[00:59:25.490]do maybe another full body stretch,
[00:59:27.520]reaching with your arms and legs
[00:59:28.940]to the opposite side of the room.
[00:59:33.170]And then maybe bend your knees.
[00:59:35.670]plant your feet on this side of the mat
[00:59:38.080]and you reach a relaxing moment,
[00:59:39.802]and you moving your knees side to side
[00:59:42.660]and gentle tiny twist.
[00:59:49.200]And then with your knees fall to the side,
[00:59:51.330]rolling your side to the field position
[00:59:54.580]and stay here for a few breaths,
[00:59:57.490]reconnecting to yourself.
[01:00:02.270]Always about and I'm safe.
[01:00:13.180]When you're ready,
[01:00:14.013]come back to sitting,
[01:00:15.700]find any sitting positions that you enjoy, perhaps,
[01:00:18.170]it will be easy pose.
[01:00:20.860]Then bring your hands to your heart region,
[01:00:23.050]palm to palm, pressing either,
[01:00:25.500]gently pressing and touching the palms to the sternum.
[01:00:29.773]Thank you very much for joining me for this class.
[01:00:34.270]Hope to see you next time.
[01:00:36.110]Have a wonderful day.
[01:00:38.340]Stay well and stay safe.
[01:00:41.100]Namaste!

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Strong & Slow Flow #2

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