Balance Yoga Flow Peak Pose Warrior III

Transcript

hi friends today I have a yoga practice tip that will work on an imbalance and just kind of the grounding exercise so get out of your back and put on something comfortable and join me as we work on this exercise today we're going to start our practice in standing position find a comfortable place on your mat where both of your feet are about hip-width distance apart you're going to find Mountain Pose so roll your shoulder blades back and down open your hands up towards the front of your body stack your head between your shoulders gently engage your core thanks light micro bending your knees just enough to avoid locking your knees out and last bring your awareness to your feet try to put your weight equally throughout each foot from side-to-side once you found those spot takes three big deep breaths breathing in and out through the mouth - in this nice upright posture you know I said the areas that you're holding tension or gripping your muscles gently stop in those areas it's possible to hold a nice and upright posture without holding all that extra attention on your next breath begin to go up onto your toes as high as you can go and then slowly rock back to your heels if your balance is great it's okay to grab on to a chair or something sturdier to give you a little bit of extra balance take you to rock back and forth nice big movements from heel to toe I mean nice slow control but if you love a little bit or lose your balance or assemble its behave that's part of the yoga learning process and that is how progress is made I don't encourage people to call but it's okay to challenge yourself after you rock back and forth on your heels and Cole is a few times I want you to continue to do that but make your movements your your part of movement smaller with each rock back forth and still eventually not and your weight is eat we distributed from side to side and from front to back [Music] a stream or big deep breaths there [Music] and your next breath in Sweet Pea runs all the way up and exhale and slow down inhales FIFA we each exhale sleep there last one is not to sweep all the way up exhale forward full and then exhale forward fold sanity's and a little momentum in campus before and then exhale bring your hands to your heart if you're not already at the top of your mat find that same roots upright posture and you know to speed things up and then the next can come into chair pose but your feet are equal distance apart extending through your spine your heels are sticking on the ground you don't want your knees to come up off of the ground here for the most part your knees should not be over your toes or if they already shouldn't be too much you don't want to put any extra strain on your knees if you don't need to take another big deep breath and then on your exhale sink into scaler a little bit farther try not to let your knees collapse together one more big deep breath here and then exhale forward fold again he speaks halfway of the exhale for 29 years we're gonna take a nice big step [Music] now in high lunge both of your toes are facing towards the front of that if Reta knee is stacked over your front ankle [Music] your arms are straight up head shoulder blades pulled back and down your color is engaged then on your next exhale you're going to bring your hands to your heart nice deep breath inhale and then exhale press through your left heel where your strikes now to extend the front leg as you exhale you're going to the front feet slowly that the back needs to let it cover to make the bats me right now we have two more times the front knees that is with acne right then two different people that instruct me straight in the back me greatness cranny on your next inhale you're gonna hop the foot little time when you go to the front of your mat serves most of your weight is now on your left foot you can either come to airport or you can bring them down to your side or put them on your hips because beauty breaths here to find your balance [Music] then you're going to be doing hinging forward at your hips and the lifting lap out let it come to a place where you feel comfortably challenged the hands that you harder at your side now reach them straight out in front of you I mean to Warrior II again you know is using Chandler to help you and when you're ready as low as you can all the way back twisty position please [Music] in comparison to the same of monkey opposite side and how to sweep the arms up exhale to chair pose holding unison search breath exhale to get a little bit lower and then on your next exhale forward fold and yells sweet halfway up this tombs lengthening through the spine exhale forward fold and step your breast like all get back into a high lunge friends move back the rear front ankle deep breath in and exhale stand to the front seat [Music] the end the bouncy bed the backseat brake the front legs bed - this right knee then to the back knee drive even the back knee straighten the front knee down to the front meaning to be bang the balcony straighten the balcony right in the front knees bring your hands to your heart in the top you're watching half way up to the front now take a moment to find your balance and catch your breath you're going to begin a huge chicken forward on your hips lifting the back leg might be easier or harder on this side 25 then you go farther or that you need support from a chair then once they're ready if you're comfortable doing so you can raise your arms straight out in front of you and then when you're ready slowly to return back to the standing position release your arms at your side [Music] I knew next president yes please cards up exhale forward fold in fact we ambitions exhale back to downward facing dog [Music] exhales slowly lower down watch your knees and bring in your right leg as front of your bed so to start out you're gonna break your shin try to be parallel with the front of the mat as you rest into this position it's almost like we move and knocking parallel to your body but you're bringing you who's back that's 20 you can stay in this upgrade position here come down elbows or feel better [Music] you to breathe in and out through your mouth when you're ready press back up bring your right leg back behind you and switch sides by bringing your left leg forward to that front of the mat same thing on the opposite side if I can easier harder to stretch on this side this new Maharaja allows you to do don't force anything that's not comfortable [Music] when you're ready exhale to push back up your hands and knees and come to a sitting position or if you like to come all the way down to your back you're welcome to do so [Music] we're gonna end by taking ten deep breaths breathing is through your nose feeling the ribcage expand outward and as you exhale through your mouth feel the ribs collapse inward creating this nice fluid movement you'll be heard as it enters your body listen to your breath as you exhale it's ok to make noise as you breathe without too many times in yoga is encouraged [Music] [Music] laughs bring your awareness to your face plant a gentle smile across your lips thank yourself for getting up moving your body for challenging your muscles your balance tell yourself I did a great job I'll leave you here in this nice relaxed state have a great day [Music] you [Music]