15 Minute Pitta Cooling Yoga Sequence

Transcript

[Music] stand in s equal standing pose [Music] inhale arms up look up to the thumbs exhale lean to the right inhale back ight exhale lean to the left inhale up exhale Swan di forward inhale lengthen look up exhale step right leg back knee down point the right toe inhale Rock forward lift the chin exhale Rock back forward fold over the left leg inhale Rock forward lift the chin exhale Rock back forward fold inhale Rock forward lift the chin exhale Rock back forward fold curl the right toes under lift the leg left leg back back exhale drop to the knees point the toes chin and chest down on the floor inhale up to COBRA exhale roll back all fours and then to downward facing dog Breathe Here inhale right leg up exhale bend the right leg sweep the right foot through left knee down left knee back to Center inhale sweep the arms up exhale s he equal standing pose again inhale arms up exhale lean to the right inhale back up exhale lean to the left inhale back up exhale Swan di forward inhale look up and lengthen pull the belly in exhale plant the hands step the left leg back point to left toes left knee on the floor inhale Rock forward exhale Rock back forward fold over right leg inhale Rock forward look up exhale Rock back forward fold inhale Rock forward exhale Rock back forward fold come back to neutral curl the left toes under lift the leg right leg back exhale knees point the toes bring the chest down inhale Cobra exhale back to all fours and then downward-facing [Music] dog look up left leg sweep it through right knee down point the right toes then bring the right leg back up pull the belly in inhale sweep the arms all the way up and exhale back to SAS equal standing pose inhale sweep the arms up exhale forward fold inhale lengthen look up pull the belly in exhale plant the hands step back to downward-facing Dog full deep breaths here gaze towards your kneecaps to lengthen the spine pull the belly in hollow out the pelvic [Music] Bowl slowly come down to all fours point the toes and push back to child's pose reach the fingertips up towards the top of the mat feel the length in the side body the length in the shoulders balasana child's pose slowly come up place the hands onto the kneecaps and sit back on the heels into Hero's [Music] pose curl the legs roll back and come to a Sit [Music] position bend the left leg place the left foot near the right glute and take the right fo foot over the left knee begin to twist mon andras pull the belly in lift and lengthen turning the ribs to the right inhale look forward exhale release other side right foot near left glute sweep the left leg over the right knee take your left hand behind you and wrap the right arm around the left left knee inhale pull the belly in lengthen and exhale twist full deep breaths here massaging the kidneys and the adrenal glands inhale look forward exhale [Music] release Jus sasana a bend the right knee place right foot on the inside of left thigh Flex the left foot inhale pull the belly in and exhale forward fold [Music] take your time lengthen the spine and then melt in slow deep inhalations and slow deep exhalations relax the shoulders and the facial [Music] muscles slowly release place your hands right beside your knees and with your hands press into them and slowly stack one vertebra at a time on top to a neutral position bringing the chin up last left leg Bend left knee place left foot on the inside of right thigh Flex the right foot inhale and then exhale forward fold over that right leg pull the belly in deeply and then melt in again only use the muscles that you need to hold the Integrity of the posture and release all others relax the shoulders relax the facial muscles place the hands right beside the knee inhale push into the hands and stack the vertebrae one by one on top of the other navasana boat pose take your arms pull the belly in the spine and lean back pretend that your back is a steel rod now lift The Shins strong back pull the belly in straighten the legs gaze should be at the tip of your toes full Deep inhalations full deep exhalations release wrap your fingers around your knees and interlace inhale lengthen exhale release lie down on your [Music] back the knees bent now straighten Palms facing down on the floor lift up into sarvangasana gently roll your shoulders under take your time here bring your hands to your back and walk your hands towards your neck pull your shoulders in pull your elbows in tuck your chin deeply to the chest we don't want any stress on the neck we want all the weight in the shoulders so engage the shoulder girdle and lift up through the toes halasana plow pose slowly bring the toes towards the floor release your hands from your back and interlace them behind you straight arms forearms pressing into the floor full Deep inhalations full deep exhalations here place your palms facing down on the floor and slowly one vertebrae at a Time start to bring the legs and the back down to the mat nice and slow and controlled with Integrity bring knees into the belly hug them in roll over to the right and then press up to a seated position begin to take your bolster and place it behind you in a horizontal position knees are bent feet on the floor or on the mat slowly melt your elbows into the bolster pick up the hips tuck the pelvis place the hips on the floor the mat and then slowly melt over the bolster straighten right leg and then the left leg inhale reach fingertips straight up exhale reach them back towards the back wall backs of the Palms on the floor tuck the chin towards the chest to elongate the back of the [Music] neck beautiful extension of the spine in a supported position a safe way to do a back bend opening up the front of the body full deep breaths here inhale arms up exhale Arms by your side Bend right knee then the left knee begin to lift the hips up and move the bolster to the low back and the hip area Place hands on the belly supported Bridge bring knees into the belly releasing that back bend hug them in nice and tight [Music] here release the knees place the feet on the mat lift the hips up and remove the bolster out of the way place the hands on the bell and connect back in slowly roll over to the right side lift up and come to a seated position straighten the legs Flex the feet inhale and then exhale forward fold into pasim tanasa take your time full Deep inhalations full deep exhalations pull the belly in deeply lengthen the spine place your hands right beside your knees press into the hands slowly lift up stacking the vertebra one by one on top of the other and then come to a lying down position bring knee into the belly hugg it in right knee KN inhale and exhale let the hips Roll To the Left try to keep the shoulders on the mat open the right arm out Palm facing up inhale and exhale turn your head towards the right [Music] palm inhale and then exhale bring right knee back into the belly hug it in [Music] tightly inhale and exhale change your legs left knee in right leg straight inhale and on an exhalation roll the hips to the right this time try to keep the shoulders on the mat open the left arm all the way out to the side Palm facing up inhale and exhale turn your head towards that left palm again P deep breaths here exhale bring knee back into the belly hug it in nice and [Music] tight release the leg let the legs rest gently let the feet fall open Let The Palms rest the back of the Palms rest on the floor gently take rest savasana [Music] notice the breath moving in and out of the body let go inhale reach the arms overhead point the toes and lengthen the body press the low back into the mat exhale bring knees into the belly and hug yourself in slowly roll over to the right side and then gently come up to a comfortable seated position we'll now perform jananam mudra and sitali breath a cooling breath place your Thum and your first finger together backs of Palms on the back of the knees curl the tongue into a straw position and if you can't do that take the tip of your tongue and rest it on the roof of your mouth open the mouth and slow deep inhalation here close the mouth and exhale through the nose again curl the tongue and inhale slowly close the mouth exhale through the nose release that take a few normal [Music] breaths bring in the hands into anela mudra or prayer bow the head take a moment of gratitude notice how you [Music] feel [Music] Namaste other ways to cool paa favorite foods with Sweet Bitter and astringent taste drink herbal teas with spearmint and flavors of apple cranberry pear or pomegranate keep a regular routine spend time in nature particularly near bodies of water or shaded areas thank you for watching namaste