Standing Yoga Sequence

Madeline Wiseman Author

04/30/2020 Added

24 Plays

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A 10-minute yoga sequence to stretch and strengthen your legs. Feel grounded, strong, and lengthened as you reconnect with your breath and build mind-body connections. The only props you need is yourself and maybe a mat.

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[00:00:08.906]Hi yogis, we're going
[00:00:10.130]to do a quick ten minute standing yoga sequence.
[00:00:15.040]So we're a mountain (mumbles).
[00:00:18.180]So find your evenness of your feet.
[00:00:21.310]And then press down through your big toes,
[00:00:23.910]your pinkies, your heels,
[00:00:25.770]and center your weight over your arches.
[00:00:27.710]Let your shins come forward,
[00:00:30.120]so they're aligned straight forward.
[00:00:32.650]And then bring your knees over your ankles,
[00:00:36.130]and your hips over your knees,
[00:00:37.540]and your shoulders over your hips.
[00:00:40.190]All right, let's take some of these shoulder shrugs,
[00:00:44.260]just bring them up to your ears, your shoulder.
[00:00:47.931]And then let 'em down.
[00:00:50.160](calm music)
[00:00:53.290]Couple more times.
[00:00:56.612]Just let go of whatever you're holding in your shoulders.
[00:01:01.360]And then we'll just take a nice big breath up,
[00:01:03.010]sweep those arms up, and bring them down.
[00:01:08.300]All right, and then we're going to bring those arms up,
[00:01:10.850]you can just hook those thumbs together,
[00:01:12.800]and just stretch.
[00:01:14.151]Feel that stretch through the arms,
[00:01:15.724]let your shoulders come down.
[00:01:17.358](calm music)
[00:01:22.636]Feel the stretch in your inner arms, your armpits.
[00:01:28.390]And then release that hold, and release the fingers.
[00:01:31.360]You're gonna have your first two fingers pointed up,
[00:01:33.920]and then a little side stretch.
[00:01:36.659]And then keep those, pull those ribs in
[00:01:39.140]so that (mumbles) closed ribcage as you stretch.
[00:01:43.012](calm music)
[00:01:49.137]And then you're gonna come to center,
[00:01:50.703]and go to the other side.
[00:01:52.181](calm music)
[00:02:03.361](sighs)
[00:02:04.317]And then come to center, there goes your heart.
[00:02:08.137]And then just go ahead and bring those hands down,
[00:02:11.069]straighten your clothes.
[00:02:14.338]And then go ahead and just drop your chin to your chest.
[00:02:16.949](calm music)
[00:02:22.080]Bring that chin up,
[00:02:25.171]and then bring your chin up (mumbles).
[00:02:28.304](calm music)
[00:02:34.040]Go ahead and come to center, and then just over,
[00:02:38.260]tip that left ear towards that left shoulder.
[00:02:40.771](calm music)
[00:02:48.475]And then come to center, and the other side.
[00:02:51.612](calm music)
[00:02:59.340]Good, come to center.
[00:03:02.171]And then just do a couple shoulder rolls.
[00:03:05.182]Back, and then maybe the other direction.
[00:03:08.908](calm music)
[00:03:15.440]All right, yogi we're going to come into goddess,
[00:03:17.317]so step your legs wide, so toes out, heels in.
[00:03:22.260]And then we're going to come down
[00:03:23.093]into a nice little goddess squat, so just come down.
[00:03:27.200]Checking out your alignment, make sure that feels good,
[00:03:30.300]so you can see your big toes, send your tailbone down.
[00:03:35.537]And then we bring those arms to a goddess, or cactus.
[00:03:42.495]Bring it down through that sit bone.
[00:03:46.910]Holding up everything you've got, right here.
[00:03:49.860](upbeat music)
[00:04:00.187]All right, let's release those hands down,
[00:04:02.360]straighten those legs.
[00:04:03.193]We're coming to side angle.
[00:04:05.330]So right foot comes in about 45,
[00:04:09.070]left foot goes out, and we're gonna bring that foot
[00:04:12.750]near over that ankle.
[00:04:15.150]Just finding your placement, you can widen a little bit.
[00:04:18.400]Just see what feels like where you are today.
[00:04:21.730]And then we're going to bring that elbow
[00:04:23.640]on that front knee, aligning your shoulder.
[00:04:28.370]Bend through that back okay.
[00:04:31.690]Neck spine is long, you can keep that hand
[00:04:34.190]on your hip if you like.
[00:04:36.050]That's a good stretch, or you can bring that arm up,
[00:04:37.910]let those shoulders come down.
[00:04:41.440]Maybe you want to put that palm forward,
[00:04:44.260]lengthen through the side,
[00:04:47.290]and a nice and long stretch, open through the heart.
[00:04:51.989]Through your heel to your spine.
[00:04:56.651]Take a couple of breaths here yogis.
[00:04:58.858](calm music)
[00:05:06.819]And then from here, big breath in,
[00:05:08.040]we're going to come up to a reverse,
[00:05:10.210]and we're gonna sweep that top arm up.
[00:05:13.955]Lengthen through the heart, open towards the ceiling,
[00:05:17.500]checking your alignment.
[00:05:19.214](calm music)
[00:05:22.990]This is a long stretch, oh feel where you feel it.
[00:05:27.800]Okay, bring it back up.
[00:05:29.440]Maybe just release that leg for a moment (chuckles).
[00:05:33.591]And we're gonna come back, open up through your arms,
[00:05:36.420]finding your warrior two,
[00:05:38.100]so stretch out through those palms,
[00:05:41.540]and find that alignment of shoulders over head.
[00:05:45.190]Maybe take that gaze over those front fingers.
[00:05:49.396]Shoulders down,
[00:05:56.244]feel that good stretch across the heart.
[00:06:01.739]Then from here we're gonna straighten up that leg,
[00:06:03.846]and we're gonna come into triangle,
[00:06:05.263]so just going to ease yourself over,
[00:06:07.900]knee, that hand's gonna find that quad,
[00:06:09.840]maybe that shin, maybe you're already ready
[00:06:12.233]to move to the floor, I am not.
[00:06:16.638]So I'm just going to be where I am today,
[00:06:20.940]listening to what my body wants and needs on a given day.
[00:06:28.607]And just lengthen through the spine,
[00:06:30.410]really letting your feet to root down to the earth.
[00:06:34.610]That's where your strength is.
[00:06:35.908](calm music)
[00:06:39.650]Good, big breath up, bring it up.
[00:06:43.150]And then we're gonna find goddess again,
[00:06:45.300]so toes out, heels in, find your feet,
[00:06:49.170]and then bring it down to that squat,
[00:06:51.420]easing yourself down.
[00:06:52.890]Arms come up, toes, goal post or goddess.
[00:06:57.060]And then press those elbows back,
[00:06:58.780]feel that space across the heart.
[00:07:00.644](calm music)
[00:07:09.868]Good, release those arms down,
[00:07:11.450]straighten the legs, now other side.
[00:07:14.120]So, left foot comes in 45, right foot goes forward,
[00:07:18.780]bend that knee, knee over ankle,
[00:07:24.130]and our hip bones are going to come towards
[00:07:25.570]this long edge of the mat.
[00:07:26.910]We're gonna bring that elbow down,
[00:07:29.800]extend through that back heel,
[00:07:33.290]shoulders come onto alignment, stacked,
[00:07:36.540]maybe take that arm up.
[00:07:40.110]Find the stretch.
[00:07:44.680]And if that feels good,
[00:07:45.630]you want to take that palm forward, lengthen.
[00:07:50.765]And just notice where the tightness is on this side.
[00:07:54.282](calm music)
[00:08:00.690]Breathing into the stretch,
[00:08:02.310]feeling it maybe you feel it in the side body,
[00:08:04.670]in the hip flexor.
[00:08:07.030]I'm feeling it in all kinds of places today.
[00:08:10.775](calm music)
[00:08:14.490]Good, big breath in and we're gonna reverse it.
[00:08:17.280]Hand comes up, and then turn that torso
[00:08:20.130]a little bit up towards the ceiling.
[00:08:22.690]Neck long, checking with that alignment
[00:08:25.840]of the front knee.
[00:08:31.630]Good, release it down.
[00:08:33.290]Maybe just straighten that leg for a second.
[00:08:35.270]Whew, bring it back.
[00:08:38.570]Open up those arms, find that warrior two,
[00:08:42.031]Virabhadrasana two.
[00:08:44.695]And maybe take your gaze over those front fingers.
[00:08:48.990]Find your breath.
[00:08:50.558](calm music)
[00:08:55.357]Shoulders are down, tail is heavy.
[00:09:00.229]Dig down through that heel, find your big toes.
[00:09:04.090]Just find that connection to the earth.
[00:09:06.000]What's grounding you today?
[00:09:11.270]All right, here we go.
[00:09:12.103]Let's straighten that leg,
[00:09:13.250]come into our triangle, Trikonasana.
[00:09:15.640]So hang onto that quad or maybe that shin.
[00:09:19.420]Open up through the top heart,
[00:09:22.344]shoulders come down, find that good alignment.
[00:09:25.874](calm music)
[00:09:36.227]Don't forget to breathe.
[00:09:38.147](calm music)
[00:09:47.360]And lengthen through those feet,
[00:09:49.133]those body parts that are pressing into the earth,
[00:09:52.760]your points of connection.
[00:09:55.880]Bring it up, yogis.
[00:09:58.040]All right, release that hand.
[00:10:00.370]And you can just toe heel yourself in.
[00:10:04.100]Bring your hands to your heart,
[00:10:07.312]and then check in here with how you feel.
[00:10:10.164](calm music)
[00:10:15.374]Then release those hands down.
[00:10:17.980]Thanks yogis, for this lovely little standing yoga sequence.
[00:10:23.183](calm music)

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Standing Yoga Sequence

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