-: Hi yogis, we're going
to do a quick ten minute standing yoga sequence.
So we're a mountain (mumbles).
So find your evenness of your feet.
And then press down through your big toes,
your pinkies, your heels,
and center your weight over your arches.
Let your shins come forward,
so they're aligned straight forward.
And then bring your knees over your ankles,
and your hips over your knees,
and your shoulders over your hips.
All right, let's take some of these shoulder shrugs,
just bring them up to your ears, your shoulder.
And then let 'em down.
(calm music)
Couple more times.
Just let go of whatever you're holding in your shoulders.
And then we'll just take a nice big breath up,
sweep those arms up, and bring them down.
All right, and then we're going to bring those arms up,
you can just hook those thumbs together,
and just stretch.
Feel that stretch through the arms,
let your shoulders come down.
(calm music)
Feel the stretch in your inner arms, your armpits.
And then release that hold, and release the fingers.
You're gonna have your first two fingers pointed up,
and then a little side stretch.
And then keep those, pull those ribs in
so that (mumbles) closed ribcage as you stretch.
(calm music)
And then you're gonna come to center,
and go to the other side.
(calm music)
(sighs)
And then come to center, there goes your heart.
And then just go ahead and bring those hands down,
straighten your clothes.
And then go ahead and just drop your chin to your chest.
(calm music)
Bring that chin up,
and then bring your chin up (mumbles).
(calm music)
Go ahead and come to center, and then just over,
tip that left ear towards that left shoulder.
(calm music)
And then come to center, and the other side.
(calm music)
Good, come to center.
And then just do a couple shoulder rolls.
Back, and then maybe the other direction.
(calm music)
All right, yogi we're going to come into goddess,
so step your legs wide, so toes out, heels in.
And then we're going to come down
into a nice little goddess squat, so just come down.
Checking out your alignment, make sure that feels good,
so you can see your big toes, send your tailbone down.
And then we bring those arms to a goddess, or cactus.
Bring it down through that sit bone.
Holding up everything you've got, right here.
(upbeat music)
All right, let's release those hands down,
straighten those legs.
We're coming to side angle.
So right foot comes in about 45,
left foot goes out, and we're gonna bring that foot
near over that ankle.
Just finding your placement, you can widen a little bit.
Just see what feels like where you are today.
And then we're going to bring that elbow
on that front knee, aligning your shoulder.
Bend through that back okay.
Neck spine is long, you can keep that hand
on your hip if you like.
That's a good stretch, or you can bring that arm up,
let those shoulders come down.
Maybe you want to put that palm forward,
lengthen through the side,
and a nice and long stretch, open through the heart.
Through your heel to your spine.
Take a couple of breaths here yogis.
(calm music)
And then from here, big breath in,
we're going to come up to a reverse,
and we're gonna sweep that top arm up.
Lengthen through the heart, open towards the ceiling,
checking your alignment.
(calm music)
This is a long stretch, oh feel where you feel it.
Okay, bring it back up.
Maybe just release that leg for a moment (chuckles).
And we're gonna come back, open up through your arms,
finding your warrior two,
so stretch out through those palms,
and find that alignment of shoulders over head.
Maybe take that gaze over those front fingers.
Shoulders down,
feel that good stretch across the heart.
Then from here we're gonna straighten up that leg,
and we're gonna come into triangle,
so just going to ease yourself over,
knee, that hand's gonna find that quad,
maybe that shin, maybe you're already ready
to move to the floor, I am not.
So I'm just going to be where I am today,
listening to what my body wants and needs on a given day.
And just lengthen through the spine,
really letting your feet to root down to the earth.
That's where your strength is.
(calm music)
Good, big breath up, bring it up.
And then we're gonna find goddess again,
so toes out, heels in, find your feet,
and then bring it down to that squat,
easing yourself down.
Arms come up, toes, goal post or goddess.
And then press those elbows back,
feel that space across the heart.
(calm music)
Good, release those arms down,
straighten the legs, now other side.
So, left foot comes in 45, right foot goes forward,
bend that knee, knee over ankle,
and our hip bones are going to come towards
this long edge of the mat.
We're gonna bring that elbow down,
extend through that back heel,
shoulders come onto alignment, stacked,
maybe take that arm up.
Find the stretch.
And if that feels good,
you want to take that palm forward, lengthen.
And just notice where the tightness is on this side.
(calm music)
Breathing into the stretch,
feeling it maybe you feel it in the side body,
in the hip flexor.
I'm feeling it in all kinds of places today.
(calm music)
Good, big breath in and we're gonna reverse it.
Hand comes up, and then turn that torso
a little bit up towards the ceiling.
Neck long, checking with that alignment
of the front knee.
Good, release it down.
Maybe just straighten that leg for a second.
Whew, bring it back.
Open up those arms, find that warrior two,
Virabhadrasana two.
And maybe take your gaze over those front fingers.
Find your breath.
(calm music)
Shoulders are down, tail is heavy.
Dig down through that heel, find your big toes.
Just find that connection to the earth.
What's grounding you today?
All right, here we go.
Let's straighten that leg,
come into our triangle, Trikonasana.
So hang onto that quad or maybe that shin.
Open up through the top heart,
shoulders come down, find that good alignment.
(calm music)
Don't forget to breathe.
(calm music)
And lengthen through those feet,
those body parts that are pressing into the earth,
your points of connection.
Bring it up, yogis.
All right, release that hand.
And you can just toe heel yourself in.
Bring your hands to your heart,
and then check in here with how you feel.
(calm music)
Then release those hands down.
Thanks yogis, for this lovely little standing yoga sequence.
(calm music)