💪Alignment Yoga 🧘‍♂️ Sculpt: Intense Prana

Transcript

so just take some deep breaths here inhale really fill up all the way down to the lower lobes of your lungs and open mouth exhale notice there if there's any tension in your eyes and your jaw and just let that go maybe find a little bit bigger stretch lock the fingertips a little bit more forward and come on to the tips of your fingers like you're holding cupcakes take a big breath in and then slowly walk your hands to the right and if it's accessible you can bring the left hand on top of the right and then just focus your breath all along the left side body see if you can soften a little bit on every exhale i always like to send the breath to where i'm feeling the most intensity and then come back to center extend forward back to your inhale and then on your exhale walk the hands to the left bring your right hand on top of your left hand take a deep breath here and then come back to center and then we'll come forward so you're going to press into your palm just seal forward draw your chest through the gateway of your shoulders and just back and forth a couple of times a little organic roll back and forth and then come into an aligned tabletop so knees are underneath your hips wrists underneath your shoulders and bring in the ujjayi pranayama so as you inhale open up the chest shoulders back hips high and then round the back chin to just a few more times inhale open up exhale round and tuck inhale maybe a little deeper and exhale all right this time a little bit different so tuck your toes under we're going to come into cow so inhale bring the chin up tailbone high just like we did and then exhale round the back hold the round position bring the hips towards your heels pressing into the big toe mounts and then as you come back forward come onto your forearms feel yourself forward back into cow round the back hips to heels and a little toe stretch press into the forearms peel yourself forward cow inhale exhale round let's just do one more inhale pull yourself forward exhale round hips to heels and then just hold this position where you're pressing in the big toe mound hips are to your heels coming back up you can flip maybe roll out your ankles point and flex your toes then we'll do a little bit of wrists so fingertips towards you rock back and forth just lifting up the heels of your hands and then holding the stretch and bending into the elbows as you get into the fingers release come on too you can roll out your wrists first and come on to your fists so your fists are facing out and just do the tops of the hands just flip onto the left hand come back to a fist the right hand just a couple of times and roll out the rest all right we're going to come into bird dog uh our spinal alignment so we'll start with the right arm forward the thumb is up and make sure to draw the navel up and in as you extend the left leg out okay so you don't want to drop the belly here inhale as you reach opposing walls exhale bring the elbow to the knee hug it in four more inhale lengthen elbow to knee bend your breath lengthen elbow to knee two more inhale and exhale last one inhale and exhale extend the left leg back but bring your right hand down we're just going to bring the left toes into the mat and press into the toes with your right knee down or get a little bit more aggressive by bringing the right knee up just stretching your left calf and then back into tabletop switch sides left arm forward thumb up right leg back needle up and in inhale exhale elbow to knee inhale lengthen elbow to knee lengthen knee two more inhale lengthen elbow to knee lengthen elbow to knee left hand down right leg back bring the toes down press into your toes and again you can keep the left knee down or lift just really pressing into the right calves right calf all right come back to tabletop and any other movement warm-up movement you need to do we're going to set up for your first downward facing dog so set your foundation of your hands paddle it out i always like to start with my feet wide so i can move through a little bit more freely through my hips as i pedal out then how do your shoulders feel a lot of times they'll feel like they're up in their ears so broaden your collarbone the head ball heavy and then widen your stance even further maybe not quite as wide as your mat but bend the knees press your chest towards your thigh bones draw the shoulders back and then walk your hands to your feet ragdoll so let's start with a little neck traction here so clasp the hands behind your head now unless this doesn't feel good and then you can release the hands rock from heels to toes find that equal pressure on the four corners of your feet maybe grab opposite elbows so any variation here that feels good and anybody that has difficulty doing this in your classes they can always use a block for their hands or two blocks and then as you kind of move into this pose just start to release let the upper body do the work here so we're not only doing the hamstrings you're working on the hamstrings we're working on the spine all the way down just let gravity do the work take one more moment to rock from heels to toes and then keeping the wide stance bring the hands to the floor we're just going to come all the way up to stand and bring the arms up and then let's do a shoulder stretch right doll so clasp the hands bring the knuckles to the floor open through your heart inhale bend the knees a lot hinge at the hips and maybe the hands fall over the head but keep working your sternum forward don't collapse with the shoulders keep drawing them back any movement here and three release the hands to the lower back and then the floor two and one lower back to the floor let's add a twist here so bring the left hand in the middle of your your feet inhale the right arm high roll out the wrist open through the right shoulder you might have to bend the left knee a little bit too inhale exhale back to forward fold right hand planet right knee slightly bent inhale left arm high pull it out inhale open exhale fold and then walk it back out this time we're going to come to plank bring your feet more closer to hip width shoulders over wrists legs are super strong they will engaged inch forward go past chaturanga all the way to the mat feet are hip width 10 all 10 toenails are down you can drag your hands back slightly squeeze the elbows together engage so the kneecaps lift core is engaged inhale press into the floor lift up and only cut as high as your lower back is okay with and then lay back down one rib at a time inhale you can always do this instead of upward facing dog inhale lift exhale lower two more inhale lift squeeze the elbows together exhale lower so they're nice by your side last one inhale lift exhale lower walk the hands back under the shoulders tuck the toes and then lift your knee caps see if you can come up to one unit to plank and then the down dog then we'll go through some sunnies here inhale bend the knees look forward step or float feet together inhale halfway exhale fold flip the palms as you rise up inhale toward bahasa open your heart exhale inhale up right hand down lift and open to the side inhale up left hand down lift and open inhale up exhale swan dive forward fold bend the knees as needed inhale halfway plant your hands high plank toes or knees chaturanga now if you're doing chaturanga make sure the shoulders go don't go past the elbows up dog thigh bones are lifted or cobra down dog to do one more inhale bend the knees look forward float or step fingertips through the shins elongate inhale exhale your breath and fold let the palms rise up inhale open the heart exhale inhale up right hand down lift and open to the side inhale up left hand down lifting open to the side inhale up exhale uttanasana forward fold inhale halfway high plank toes or knees chaturanga up dog or cobra out downward facing dog all right from here from down dog as you inhale come to your toes as you exhale just drop your heels to the right all right now don't lose the shape of down dog in the upper body press the chest towards the thighs inhale back up to your toes exhale drop the heels to the left again find the shape of down dog in the upper body inhale to the toes exhale draw the heels towards the mat inhale the right leg high bring your right knee to your right shoulder nice and slow engage your core inhale right leg high exhale right knee to left shoulder twist hug it in inhale right leg high need a nose hollow out the belly and then use your core step the foot through or use your right hand to come into low lunge all right sort of rock back and forth from pyramid to low lunge make sure your right knee doesn't come past your uh toes then hold your low lunge just get nice and strong through your core all right always use blocks if you need to elevate your hands from here inhale press the hips down with the chest so your core is super engaged as you exhale we're going to come to pyramid straightening both legs maybe come to your heel option here is to shorten up the stance to fold so let's hold this first one for a moment and then we're going to flow from low lunge to pyramid still lengthening on your inhale pull the right hip back left hip forward and hinge at the hips as you fold if your right leg is straight pull up through your kneecap to engage your quad all right on an inhale come back to low lunge be super strong you're lifting your chest and then exhale period fold inhale to low lunge exhale prayer manifold last one low lunge inhale pyramid step it back to low lunge you're really going to use your core here all right from low lunge you're just going to bring your arms to airplane navels in core is engaged you're squeezing your triceps together so the pinkies are reaching towards each other all right inhale up you go crescent lunge and then just double check i always like to bring hands to lower ribs so you're not sticking your booty out too much it's a nice neutral position right thigh bone is working towards parallel to the ground inhale as you exhale to warrior two drop the back foot open the arms shoulders and hips are square to the front of your space and not the front the side of your space right knees tracking to the right pinky toe in half exhale settle in left hand to your thigh lengthen up to the sky high five reverse warrior so you can wrap this left hand just make sure that you don't stretch or find the stretch in the low back it's the side body inhale as you exhale windmill down high plank go through your vinyasa and you always feel free to take it out and just come to down dog left side inhale left leg high left knee nice and slow to left shoulder inhale left leg high knee to right shoulder inhale left leg high need a nose really hollow out the belly use your core step the foot through low lunge and a little bit of rock back and forth i wonder if you can hear my knee cracking in the microphone crack crack and then we'll hold pyramid so again if the hamstrings are looser you can just come straight in both legs even come to the heel or shorten up the stance but take a moment to pull the right hip forward the left hip back a lot of students need to use blocks here lengthen and fold breathing into the posture little micro movements a little closer to the left thigh and then we'll we'll flow through low lunge to pyramid so step it back so that low lunge press the hips down lift the chest so it's almost like you can float the hands up okay inhale exhale pyramid inhale low lunge exhale pyramid one more inhale lunge exhale pyramid come to low lunge again all right needles to spin remember that floating of the hands you're just going to bring the arms up airplane arms lengthen from tailbone to head chest is lifted squeeze feel your triceps inhale up you go crescent lunge double check so this drawing the lower ribs back is going to be super important when you do add the hand weights to make sure the core is engaged inhale drop the right heel open it up way or two left knees tracking over left pinky toe inhale and exhale right hand down flip the left palm lengthen up first and then high five and on your exhale windmill down [Music] high plank toes or knees chaturanga up dog to down dog or you can always just step right through to down dog take a breath here push the floor away open mouth exhale all right here we go inhale the right leg high step it all the way through to low lunge actually screw that up come in the table top screwed that up we're going to do a little bird dog sequence so we don't need the weights quite yet but we're still going to um stress out the muscles a little bit so bird dog again so right on high left leg back all right so for this one you're just going to tap the toe down and the hand down right inhale lift exhale tap lift tap make sure the core is engaged lift tap lift tap so you're either pointing or flexing your left toes the navel is in inhale as you lift exhale as you tap five four three two and one hold it high little pulses right here enable it ten nine eight seven six five four three two and one hold it high now this time you're going to cactus out the right elbow and bring the knee towards your left shoulder okay inhale reach exhale cactus inhale reach navel in cactus keep going reach cactus five four and on three two and one all right hands down you can come back sit on the heels shake out your arms and then we get to do the other side all right come back to tabletop left arm extended right leg all right move forward inhale lift exhale tap lift tap again flex the toes to find that muscle engagement you can feel it it's almost it's like the muscles are hugging to the bone five four three two and one hold the high point little pulses just make sure you don't lose that pouring ball engagement neck is long go straight little pulses five four three two and one inhale and then we cactus the left elbow bring the right knee to the right shoulder inhale reach cactus inhale reach and cactus reach hang in there this is the last one five four three all right shake out the arms that was harder than it looked on paper all right from here let's come into down dog just stretch here for a moment let the head dangle find your breath all right here we go inhale the right leg high all the way through to low lunge i've got threes and fives today i'm going to grab my threes come up to crescent lunge just let the weights come to your sides all right from here bring that the weights to your shoulders okay you're going to tap the left toe and then press to the sky bring the weights back to your shoulders step it back tricep kick back shoulders tap press up to the sky shoulders tricep kick back right press shoulders tricep kick back so you're moving slow you cannot do this fast slow and controlled now on this tricep kickback find your full range lengthen up always put the weights down if it gets too much neck is long don't take the tension in the neck about three more exhale as you press up two inhale inhale last one good all right stay right there in your crescent lunge torso forward tricep kickbacks keep going ten nine eight seven six five four three two and one bring the hands to your heart open it up to way or two shake out your neck any tension that's there so come into a nice deep warrior two right just watch that right knee it doesn't want to collapse inward all right from here you're going to bring your arms to the sides thumbs up elbows are a little bit bent a little bit better i'm just coming up and down right here right here good so then the numbers or the ends of the weights are coming up five four three two and one all right from here you're gonna come to crescent lunge so you'll pivot onto the left foot and bring the weights to touch okay back to warrior two open pivot and touch open good pivot and touch open five more open i know the arms i'm a little tired four three two we'll give the arms a break in one all right horse boot hands down shake out your shoulders come into horse all right little pulses right here give the arms a break keep moving the knees towards the pinkies now we're gonna get a little oblique work so just give me five four three two and one all right grab your weights or weight you can drop one this will be good with amy let me having one you're gonna bring your weights behind your right thigh left hand to your hip okay you're gonna bring the right arm down and up down and up engage the side body good so it's just the obliques stay low your right hands behind your thigh five and four we're going to do little pulses three two and one so find the low point you're just gonna pulse it right here feel your left obliques lengthen your right obliques shorten five four three two and one all right come back up now bring your right hand and the inside of your thigh left elbow to your knee okay we're gonna do um rows right here so you're still in a nice deep course pull it back left elbows to your knee pull it back pull it back slow and control don't let gravity win eight seven six five four three two and one all right bring the weights back to your hip crease come down another inch give the arms a rest now the legs hopefully you're feeling it in the legs up and down right here breathe always open mouth exhale really engage five and four we're gonna come to warrior two again three two and one boy you're two right knees bent tee out your arms all right close the book open the book you can stay right here with the legs or you can add the legs straighten and close straighten good ten nine keep the underarm and the elbow parallel to the ground seven six and five you're going right to pull downs four three two and one so right in the pull down straight up pull it down straight up pull it down neck is long ten nine eight seven six five four three two and one good job hands to your heart let's pivot plant the weights on the floor and then i want you to come to a position where you're on your knees and grab your heavier weights you can always fold your mat over okay you're on your knees bring your palms forward bicep curl bicep curl right here options stay here or little lean backs right here so you inhale as you lower exhale as you lift using your weight training breath here five four three two and one all right hold that 90 degree angle and bring it up and down up and down four three two and one all right set the weights down just to the sides of your mat and you're going to come into forearm plank so you can stay down with the knees down right or you can bring them up push the floor away and around in the upper back neck is long all right if you're up rather than the knees down you're going to tap the knees for ten nine six five four three two and one now always put the knees down when you need to from here tap the right hip to the floor back to center left center right it's hard to teach and talking to me five four tap three two and last one nice job knees down press it back any movement that feels good grab a drink and then we'll meet and down dog i don't know about you guys my heart rate's up and i'm sweating all right last stop it's kind of down dog and take your time here actually you know what we're going to do we're going to go through in the office inhale bend the knees look forward step to the top of the mat inhale lengthen take your time here exhale fold mountain pose inhale let's do the side bends right arm down lift and open inhale up left arm inhale up and fold and take your time however you want to get there we're going to meet and down dog all right left side left leg high all the way through to low lunge and grabbing my three pounds crescent lunge lower ribs draw back all right from here we'll do the toe tap so bring the hands to your shoulders tap the right toe step back tricep kick back shoulders tap press up to the sky shoulders triceps tap press shoulders triceps tap press shoulders triceps there you go keep going nice and control if that gets too much on your shoulders just keep the weights at the shoulders when you tap okay five more neck is long four three two last one and then we'll hold crescent lunge and just do triceps straight back neck is long navel in full range you can't go back any further five four three two and one all right come into warrior two i'm turn towards you left knees forward all right palms face forward numbers up little pulses right here the elbows are a little bit more bent neck is long right here good five four three two and one all right from here pivot crescent lunge bring the weights together inhale warrior two exhale crescent lunge inhale and exhale inhale i know exhale five more you got this four three two and one all right course yay hands down to your hips any movement that feels good and let's just pulse it right here chest lifted just make sure your spine is long you don't want to be hinging forward all right five four three two stay low in one all right weight or weights in your left hand left hand behind your thigh right hand to your hip okay obliques reach down and up down and up down and up really use the obliques down and up good so the hand is behind the left thigh just working the other side of the oblique so we didn't work on the other side right when we came through in 10 we're gonna do little pulses nine eight seven six five four three two and one all right hold that low point up an inch down an inch you can even feel the right side of your body contract 10 9 8 7 5 4 3 2 and 1 stay low all right bring the weights on the inside right elbow to your knee left hand to your right foot roll it straight up straight up usually do these an extended side just mixing it up today straight back now just the weights to you can put them down and put one down five four three two and one all right weights back to your hip crease just little pulses and then we'll come to warrior two and five four three two and one all right so right foot's parallel to the back of the mat left toes forward to get out last bit of work here guys close the book elbows touch hands touch stay here or add the leg neck is long you're breathing inhale eight seven neck is long five four three two and one right to pull down so here you go up and down ten nine eight seven six five four smile three two and one nice job all right hands to your heart let's pivot plant your weights come again one more time to your knees and grab your heavier weights okay again it's always fold over your mat for your knees bicep curls palms up straight up all the way down all right you can add the lean backs if you want so it'll look like that all right we're gonna change the change it up in five four three two and one all right elbows at 90 degrees all you're doing is from 90 degrees to the shoulders 90 shoulders 90 shoulders navel in five four three two and one all right set the weights down grab a drink and we're going to come on to your back we're going to do our core section all right so we're going to start you can bring your weights to your sides you're going to start on your bum and always the weights are an option here i'm just going to use my threes so we're going to start in a seated position we're down through your sit bones sit up tall hammer curls right here make it harder lean back right here all right can stay right here or you can lift the feet and tap lift tap again you can stay right here with the heels down or lift tap lift tap lift tap all right leave your heels down or hold boat with the knees bent left chest is lifted five four three two and one option one stay right here and vote with the weights to your chest option two you're going to reach your knees to your nose as you reach the weights out low boat hands to the chest inhale reach low bone so again hold both especially if you start to feel in the lower back five four three two and one bring the weights down all right readjust so you're sitting up nice and tall hands to your heart make it harder you can lean back russian twist reach towards the left to the right to the left to the right navel in left and right five four three two and one all right come all the way under your back let's just check my time all right we're gonna come into bridge so option weights to your hips just make sure you're in right the bridge alignment feet your hip width fingertips can touch your heels okay so you're just going to start chin is up lift and lower squeeze on the way up squeeze on the way down scoot down here in five you're gonna hold the high point four three two and one hold the high point okay keep your chin looking up just listen to me you're going to bring your weights to your shoulders lift it straight up to the sky then cactus it out towards the ground shoulders press it straight up shoulders cactus out shoulders up shoulders cactus shoulders up shoulders cactus five keep those hips gravity's winning on me keep hips lifted four three two and one hold the weights towards the sky okay you're going to lower your hips skull crusher so bring the hands behind your head right there and then hips up arms up exhale as you lift inhale eight seven six five four three two and hold the high point all right go ahead and lower the hips down last bit of work for the arms you're gonna bring it out to that cactus and straight up cactus straight up eight work the chest seven six five four and if you guys can hear my dog is snoring over there three two and one all right put the weights down bring your knees into your chest [Music] roll around on your spine roll it out just give yourself a little massage and we're going to stretch it out so you can move the weights out of your way from akanasana i'm going to have you roll it up to malasana so it's a good good way to stretch the hips when you're finishing out so malasana or garland pose options here now if the knees are not loving this you can sit on the block right if that's too much come to a seat and soup to bottom otherwise you're going to bring the triceps on the insides of the thighs hands to your heart and then zip it up lengthen from tailbone to head close your eyes keep pushing your triceps into your thighs as you get tall a couple breaths here check in with your breath all that movement feel all that that piranha that life force kind of bouncing around your body all that energy and then let's work on the hamstrings for a moment bring the hands down the hips high bring the feet parallel grab the big toes with your piece fingers inhale lengthen exhale fold so use the muscles in your arms to get your torso closer to your thigh bones release the hands step it back you can go through a vinyasa chaturanga or just come into down dog just pause there and go ahead and inhale the right leg high i'm going to have you bend the knee and open the hip pressing equally into both hands just really let the weight of your right hand roll open so the right hip's on top of the left inhale and slowly bring the right foot on the outside of the right pinky it's a runner's lunge okay once you get there move this right foot forward so your ankle is behind your knee okay so you can stay up on your hands you can use a block or you can come down to your elbows another option is to put that left knee down but i want you to stay rooted through the four corners of your right foot and just open the right knee so you feel the stretch in your right hip flexor drop your head relax your eyes and then go ahead and come up to the hands make sure your shoulders over your wrists keep the left hand planted we'll bring the right arm high twist reach the back wall and you can stay right here if it's accessible you can grab the inside the pinky side of your left foot pull towards you to stretch your quad so at the same time you're pulling the foot towards you you're opening but pull if you have a hold of your foot pull it so you feel that intensity in your quad and release and have the toe heel the right foot back into low lunge so it's on the inside of your right thumb walk your hands up to your right knee all right you can stay right here pushing into your knee as you press into your groin keep the left toes flexed all right keep the length in the side body bring your arms up gonna bring your right hand to the floor or a block and lift and open to the side so it's the left arm up and over come back to center bring the hands to the floor and just pause there and we'll come to half hanuman so straighten the right leg hip shift back okay it's not necessary for the right knee to be perfectly straight to feel the hamstring but flex and point hold the flexed position of your foot lift the chest and fold come back through low lunge high plank vinyasa or just come to down dog and pause left side inhale left leg high bend the left knee roll open the hip just watch even every time i do it i collapse my right shoulder don't collapse your right shoulder keep pushing equally through both hands but if you really bend the left knee draw the left hip over the right right heel down inhale slowly bring the left foot on the outside of the left pinky right where the foot lands walk forward come into your lizard pose so whatever you did on the other side use the block drop the knee if you're on the elbows let the head fall heavy again root down through the four corners of your left foot and just move the knee out you can even put your hand there and then come up to the hands right hand planet your right knees down left arm high reach the back wall stay here or bend the right knee grab the pinky side of your foot as you pull towards you open the left shoulder noticing the differences in your quads right this side is a lot harder for me release your foot toeh of the foot back into that low lunge position walk your hands up to the left knee and like that tuck the right toes under bring the arms up all right on this side you can bring the left hand to a block or your mat right arm up and over arms back up inhale hands to the floor and just pause there as you're pressing the hips forward straighten the left leg point and flex hold the flex lift the sternum and fold and releasing low lunge this time let's just bring the feet together come into a little ball all the way onto your back hug the knees into the chest roll out the spine you can do figure eights and when you're back to center extend both legs high drop the shoulders under than that lay the hands down palms up and then move into dead bug grab the insides of your feet thigh bones on the outsides of the ribs just let your spine just totally relax melting into the mat and then it feels good you can rock from side to side it's always if there's another pose that your body is calling for please go into that and if you're not feeling savasana then do a different posture maybe if you have a wall do webs up the wall i think i'm gonna do a supported bridge today with the block underneath my sacrum so whatever you pick just find find that pose where you can be still so take a moment once you get into it to get the wiggles out and with whatever you decided just relax into that pose scanning the body from head to toe letting go of resistance so taking your time in the spinal asana think i could stay here for a lot longer feels pretty good but when you're ready wherever you are you can find a little bit of movement maybe even a full body stretch inhaling inside and bending one knee at a time be gentle with yourself coming onto your side body you can pause there if you want or come all the way up to set up to close the practice finding your way to a seat bringing your hands to your heart space as always thank you guys so much truly grateful for your presence your energy and your effort this morning so today let's take a couple breaths here to close the practice so inhaling you're going to draw the inhaling through your nose drawing all the positive energy in light and on the exhale through open mouth you're going to let go of anything negative anything that no longer serves you together inhale and let it go one more time inhale draw on [Music] and let it go bringing your thumbs to your third eye your internal gaze to the sky may there be peace in your minds and may there be peace in your hearts namaste