Beginner Rocket Yoga Flow

Transcript

hey hey welcome back all right so uh let's get started we're gonna do another rocket flow today if you have a yoga block or textbook anything hard that you can prop yourself up on uh if you need it grab it if you have a yoga strap that you want to use or a dog's leash old scarf towel t-shirt anything that you don't mind stretching you don't care about that's probably about maybe three or four feet long minimum if not longer go ahead and grab that and meet me on your mat so we're going to get started today sitting back on our heels so sit back on your heels and then roll your toes over so that it makes the bottom of your feet very uncomfortable it doesn't feel good you're probably in the right position so to distract ourselves from what's going on in our feet here we're going to extend our arms out nice and long relax the shoulders away from the ears and let's start to make wrist circles whatever way you want to turn them so you can go in the same direction clockwise counterclockwise or go opposite directions with both wrists whichever and let's switch directions keeping your arms extended out in front of you we're going to make fists and then flick our fingers out as if we're flicking flicking water excuse me onto someone so you're going to repeat that motion over and over keeping the arms nice and long keeping tension in the forearms and it doesn't take very long before i start to feel a burn in my forearms this is warming up the arms warming up the wrists the hands keep going see if you can go any faster right keep it up i'm feeling this too wow it's incredible how fast this starts to burn okay and then let's let that go maybe shake out the arms let's get off our feet go ahead and tap your feet on the mat behind you awesome okay so let's come to our tabletop position so place your shoulders directly over your wrists hips directly over your knees and the tops of the feet can just come to the ground behind you so we're going to take a breath in drop the belly lift the gaze cow pose and then round the spine drop the head exhale cow pose or cat pose excuse me and then again drop the belly lift the head inhale cow pose exhale push the ground away round the spine drop the head exhale cat pose inhale cow exhale cat and feel free to do circles or take some organic movement in this sometimes i like to do kidney squeezes kind of try to bring like my right shoulder towards my right hip and then go into the left side feels really good you can kind of do barrel rolls here where you kind of come down and come back up and do some really fluid motions here just warming up the spine whatever feels good it can be silly great and then i just want to really quickly we've kind of warmed up the wrist already but let's flip the hands so that your fingers go back towards your kneecaps and just lean back ever so slightly and if i sound nasally guys my allergies are just crazy right now and you can just lean back like a static hold here or you can kind of put some movement in it a dynamic stretch here so kind of come in and out of it awesome okay so then go ahead and just sit back on the heels this time feet can be underneath of you you don't have to roll the toes over um so this time we're gonna do something else on the ankles and the feet um so put your right palm on your right knee and start to lift the knee off the ground if it barely comes off the ground that's just fine if you're able to like really pull it back that's cool too what you want to feel what we're going for is a stretch in the front of the ankle and then go ahead and drop the right knee and then lift the left see if this side feels any different and then go ahead and drop that and then if you want to try for balance here let's go ahead and try to lift both knees at the same time so let's lean back here right it's kind of awkward actually to hold up to the knees awesome good and then come forward and then we're just going to come into a melassa squat so go ahead and bring your butt down towards the floor feet go out to about 45 degrees at least towards the side and your knees are kind of tracking over your feet so keep widening out the knees here bring your palms to prayer in front of your sternum pushing the knees away with your elbows awesome and then this is going to look kind of silly but without touching the ground um see if you can walk towards the front of the mat so this looks really silly but it kind of warms up the ankles a little bit and it's actually kind of a strengthening thing for the ankles and then we're going to take it back so once you reach the top of your mat come back stay nice and low this actually works the thighs too apparently quads are on fire i've done so much chair pose lately it's like every class i've taken recently and then my personal practice i love chair too um so a lot of chair suppose lots of quad work all right so let's go ahead and just stand on up here and then roll the spine up so head comes up last bring the palms to face the front of the mat and you're going to bring the feet either hip swift distance so directly underneath the hip bones or you can bring your feet to touch whatever is more comfortable let's take a big inhale together and exhale it all out one more time inhale exhale inhale the arms come up this time so come up bring your hands to prayer overhead draw them down the body as you bend at the waist fold forward coming into a forward fold you can bring your hands to opposite elbows here and just hang really heavy you can also clasp your hands at the base of your neck gently letting the weight of your arms pull on your head and just relax in this first forward fold so you're letting the back go bring your torso to the tops of the thighs so your upper half of your body should be totally relaxed maybe shake the head out a little bit yes and no make sure that's all nice and relaxed you're not holding any tension in the jaw or the shoulders let's take one big slow inhale as you feel every space between your ribs and then as you exhale nice and slowly feel all the air come out another inhale we're going to come to a halfway lift so your hands can come to blocks or to your shins you're having a nice straight spine here nice flat back shoulders away from the ears exhale forward fold one more time and then inhale roll all the way back up exhale bring the hands or the palms to face forward inhale sweep the arms up one more time exhale as you draw the hands down the body forward fold inhale halfway lift exhale plant the hands step or hop back high plank here so our first chaturanga so chaturanga you're going to push the ground away protracting the scapulas that means the pointy parts are going to stick up towards the ceiling tuck your rear just a little bit so we don't want to have a nice butt here we want to make our butt look flat so tuck the pelvis just a little bit inward so it's actually like as you're trying to get your tailbone to like face point towards the ground right so tuck your butt in push the ground away lean forward maybe about an inch so your shoulders come past your fingertips and then you're going to lower down on an exhale with control nice and slow when you're halfway there so the backs of your arms are level with the back body inhale and push the ground away upward facing dog look up if it's okay on the neck you're going to engage the thighs so much that your kneecaps lift and then exhale pipe the hips up and back downward facing dog and we're going to walk out our first dog so kind of taking this nice and slow to start off with so maybe bend into one leg straighten the other and then vice versa in your down dog keep pushing the ground away relaxing the shoulders away from the ears nice flat back doesn't matter if your heels touch or not you can have a nice bend in your knees if that feels good with time and gravity gravity excuse me i can't talk together with time and gravity uh you will get your heels closer to the map let's take a nice big inhale and exhale inhale let's uh come up high on the tip toes and then drop your heels out to the right so toes face to the left push back you should feel a nice stretch in the left side body inhale come back to center and then exhale heels go out to the left toes point to the right push the ground away push back you should feel stretch in the right side body inhale back to center stay high up on the tiptoes exhale bend the knees look forward and then inhale hop or step to the top of the mat halfway lift so shins either on excuse me hands either on your shins or on blocks inhale and then exhale fold forward inhale halfway lift exhale forward fold inhale roll up to standing head comes up last exhale palms face towards the front of the mat samasthiti inhale arms come up exhale as you draw them down the body folding at the waist plant the hands step or hop back high plank here exhale as you shift forward and lower down with control halfway inhale push the ground away upward facing dog nice back bend here engage the thighs exhale pike the hips push back downward facing dog inhale the right knee comes into the chest around the spine and then step the right foot between your hands shift the left foot to 45 degrees to the left side of the mat so we're coming up into a warrior one so um engage the core here get light into the fingertips and then you're going to sweep the arms up as you come up here so i want you to face your hip points towards the top of the mat here so don't have your hips wonky like this steer them towards the front of the mat here have a 90 degree bend in the front leg nice and strong through the back leg arms are up biceps next to the ears look up if it's okay on the neck if not just case forward inhale hold at the top and then come back down with the hands so hands plant on the mat exhale step the right foot back chaturanga position here so inhale shift forward exhale as you lower down inhale push the ground away upward facing dog exhale pipe the hips downward facing dog and try to distribute your weight evenly through your hands so try not to have it all dumped in the palms or the fingers or one particular side of the other so inhale left leg now comes into the chest round the spine shift forward plant the left hand between your hands here left foot between your hands right foot comes to 45 degrees to the right side of the mat line into the hands engage the core come on up inhale hold at the top exhale play up the hands step the left foot back chaturanga inhale shift forward exhale lower down with control inhale look up upward facing dog exhale downward facing dog awesome and then we're going to go ahead and just cap the spine so just like we did um in our cat cows you're going to round the spine come up high on the tip toes and shift forward into your high plank and then shift onto the weight into your right hand so coming into a side plank here so your feet can be staggered so uh left foot in front of the right or you can plant the left foot on top of the right foot bring the arm up make sure you're not dumping into this right shoulder so keep pushing the ground away keep lifting the hips right and then bring the left hand back to the ground shift to the other side so again you can stack or stagger the feet strong through the left shoulder push the ground away lift your hips right arm comes up to the sky gaze can be wherever you like it you can look up at your right hand or down at your left and then exhale plant the right hand back down and then push the ground away pipe the hips downward facing dog big inhale bigger exhale inhale high on the tiptoes exhale bend the knees look forward inhale hopper step to the top of the mat halfway lift here nice flat back long neck exhale forward fold inhale slowly roll all the way up to standing head comes up last exhale palms face forward samasthiti inhale the arms come up overhead into a prayer position exhale draw them down the body as you fold forward coming back down forward fold inhale halfway lift hands come to blocks or shins or to the man if you can reach and then exhale plant the hands actually plant plant the hands down bend the knees and then your hands are going to come sweeping up so um comes back behind you sweeps down touches the mat and then comes straight up here so chair pose so in your first chair and you can play around with this because we do a couple chairs um you can have your feet hips width distance apart if that feels good you can have your feet together or you can have just your big toes touching whatever feels best to you come down just another inch and then exhale forward fold and then you have two choices here so we can go into molasses squat or you can take crow pose if that's in your practice so molassen squat you're going to heel toe your feet so that your toes are off the mat just like we did before when we walked up to the top of that right so 45 degrees or more out to the sides hands to prayer push the legs away draw the chest through the shoulders and you're trying to get your shoulders over your pelvis or if pros in your practice or if you just want to play around with crow you're going to you're from the middle of my map here so you can see me you're going to put your hands down send a lot of energy through your fingers here as if you could crumple up the mat i want you to kind of dig your fingers in just a little bit and then you're going to place your knees either on your elbows or way up in your armpits here so pick where you'd like to put your knees i like to put them way up in my armpits although i guess technically this is a crane and then lift your feet off the mat maybe one foot comes up maybe you can bring them both up and then just hold there and gaze forward so don't gaze directly underneath of you gaze a little bit forward and you can play there so no matter where you are if you're malasana or if you're playing with crow go ahead and come back down we're going to step back into a high plank you got it inhale shift forward exhale lower down inhale push the ground away upward facing dog exhale downward facing dog inhale right knee comes into the chest step it forward step it between the hands coming into that warrior one so left foot goes to 45 degrees bend the right knee square the hips get light into the hands sweep up inhale exhale the left arm comes down in front opening up to warrior two align your right heel with your left arch relax the shoulders away from the ears look over the right middle finger check in with that front knee make sure it's tracking to the pinky edge side and then exhale on your inhale you're going to straighten the right knee shift forward as if you're reaching for something and then drop the right hand bring the left up to the sky triangle pose inhale and keep wrapping that left hip back so make sure you're shining your hip points to the left side of your mat as you are your chest great and then an exhale come coming into a pyramid pose briefly so step your left foot up just a little bit and maybe it faces a little bit more towards the front of the mat and then just let your torso hang heavy over your thigh here exhale all the air out maybe you go a little deeper and micro bend that right knee so don't lock it out and then exhale and on your inhale plant your left hand and you can use a block if you'd like and then bring the right hand up to the sky revolve triangle look up at your right hand if it's okay on your neck inhale and then exhale come back down plant the right hand back on the mat scoot your left foot back and then align your right heel with your left arch again like we had in warrior two coming into a side angle here so a couple things you can do here you can plant your right forearm that's what's getting my eyes you can plant your right forearm on your right thigh and then just extend that left arm overhead look up at your left elbow you can put your right hand on a block and look up there if you do not need the block you can of course just plant your hand on the ground and come up this way so inhale get nice and long in that left side body and then exhale we're coming back up so let's plant our hands on both sides of our foot our right foot for stability come up onto the left ball of your foot so we're going to stop briefly and crescent lunge so 90 degree bend to the right leg sweep the arms up just like we did in warrior one but this time our left foot is in 45 degrees to the left so put a bend in that left leg so that you can get your pelvis directly underneath your shoulders and bring your biceps next to your ears inhale bring the hands to prayer overhead stay for the exhale inhale and then exhale we're going to draw the left elbow to the right knee and then twist to the right pushing through that left heel strong in both your legs inhale grow a little longer exhale twist a little deeper and then inhale exhale plant your hands step your right foot back chaturanga so um push the ground away lean forward and then lower down as you exhale with control inhale push the ground away upward facing dog engage the thighs push the chest through the shoulders and then exhale downward facing dog awesome sauce okay so let's move on to the other side oh before we do let's drop down to dolphin pose because i'm a psycho like that so this pose not my favorite um but it is really great for opening up the chest and the shoulders so you're going to plant both of your forearms down on the mat walk your feet in just a couple inches doesn't take a whole lot and you're gonna feel this so you're gonna push your chest through your shoulders as if you could get your chest to touch your knees and you can bend your knees just a little bit and we're just going to hold here so the other thing you can do if pinch of mairasana is your in your you can start to take your legs up doing a forearm stand a few more sections here all right come down if you're in your pension and let's come back down to a tabletop position for just a moment while we reset and we're going to push back to downward facing dog from our tabletop inhale exhale inhale draw the left knee into the chest around the spine step the left foot between the hands coming up into warrior one so right foot goes 45 degrees to the right side of the mat engage the core get light into your hands sweep the arms up inhale warrior one and then keep tracking that knee towards the pinky edge side make sure it's not collapsing in you can lengthen your stance if you need i think i do so let's inhale draw the right arm in front down and back opening up to warrior two align left front heel with the right back arch gaze over your left middle finger inhale exhale on your next inhale straighten the front leg lean forward like you're reaching for something and then drop the left hand look up to the right inhale exhale keep wrapping the right hip back in this triangle pose and then on an exhale you're going to drop both hands to the mat frame your left foot step your left excuse you step your right foot in just a little bit and we're going to stop by a pyramid pose so bring it your right leg or foot as close to you or away from you as needed this pose is going to feel different for everybody so whatever feels good to you you should feel a stretch in that left front leg in the back of it the goal is to get kind of the torso close to the thigh maybe your head can touch your knee but no worries if you're not there today awesome grab a block if you need we're heading to revolve triangle so you're going to plant your right hand down on a block or the mat and then you're going to start to bring your left hand up to the sky with straight legs look up at your left hand if it feels okay if not you can look down at your foot or hand inhale big and then on the exhale you're going to bring your left hand back down to the mat we're going to re-bend that left front leg lengthen our stance out so that our left heel is in line with our right heel coming into a side angle pose so again right arm comes up overhead you're gonna look up at the right elbow and then your arm can either be on your thigh your left arm on your left thigh or you can use a block or you can come down to them so inhale here exhale inhale drop both hands to the mat frame the left front foot again come onto the ball of the right foot so coming into crescent lunge bend that right knee as you inhale engage the core bring the arms up pull your pelvis underneath your shoulders even if that means you gotta bend that right knee a little more and then once you feel like the pelvis is underneath your shoulders you can start to kick back through that heel and straighten that leg just a little bit um but keep a small bend in it unless you're super flexible and you can hold your pelvis underneath you with a straight leg which still feels kind of wonky in my back if i try to do that so i'm going to keep a bend in my leg so let's bring my palms together overhead exhale draw them down the body hook your right elbow outside the left knee and then push through that right heel inhale grow a little longer exhale twist a little deeper and then drop both hands on an inhale step the left foot back lean forward exhale as you lower with control inhale push the ground away and then exhale pipe the hips push back to downward facing dog and then we're going to go ahead and start to let's walk the hands back towards the feet here so nothing fancy just walk them nice and slow back towards your feet and then once you get to the back of the mat we're going to start to walk our hands underneath our feet so bring your big toes or your toes rather to kind of massage your wrist and start to maybe play around with putting the weight in to the feet the tops of your feet or rather the balls of your feet so you're lifting your heels just a little bit this is really a balance guys all right so um it feels like i'm gonna fall on my face at any moment right putting all my weight on the tops of my hands all right cool so let's let that go so start to walk your hands back out from underneath your feet here grab your big toes with your piece fingers and then widen out your stance just a little bit with your piece fingers around your big toes and your elbows drawing out to the right and left start to pull your torso down towards your feet ever so slightly bend the knees just a little bit so a nice micro bend there don't lock anything out big inhale feel your rib cage stretch part and then as you exhale let something go let your piece fingers go and then on inhale you can kind of walk your feet back to underneath your hips if they're wider on an inhale start to rise up vertebrae by vertebrae then we're going to bring our hands up over our head we're going to put our stilettos on so let's lift up here and then let's make baby steps towards the front of the mat yeah little tiny steps good all right so lower your heels back down to the mat coming into chair pose again so just sit on the back pick where you want your feet to be hips with distance toes touching all um insides of the entire foot touching so feet totally together stay energetic in the thighs but in the outer thighs too so you don't want to just collapse your knees in together you want a little bit of energy actually pulling them apart and you should feel the thigh muscles on the outside turn on sit one inch deeper bring your hands together internally rotate the palms to face out and then lower your torso down to the tops of your thighs for half chair and then exhale forward fold step both feet back or hop back chaturanga high plank shift forward lower down with control push the ground around inhale exhale back to downward facing dog inhale the right knee into your chest step it forward going into crescent lunge so stay up onto the ball of your left foot sweep the arms up on an inhale bring that bend into the left knee bring the pelvis directly underneath of you bring the hands to touch overhead and then on exhale draw the hands down hook the left elbow outside the right knee revolve twist here and then listen up so you're going to take a big inhale and on your exhale you're going to place your left foot next to your right into a revolved chair so keep a bend in both the legs revolve chair here inhale exhale come to chair and then forward fold and then go ahead and step the left foot back again coming back up into crescent lunge so sweep the arms up and then exhale lower the hands back down snap the right foot back inhale high plank exhale low plank inhale upward facing dog exhale downward facing dog inhale draw the left knee into your chest step it between the hands coming up crescent lunge sweep the hands up inhale on an exhale bring them together overhead draw them down the body hook the right elbow outside the left knee twist to the left inhale and then exhale you're going to bring the right knee up to meet the left at the front revolve chair keep that twist inhale and then exhale arms come forward don't stand up yet chair pose and then exhale forward fold inhale step the left leg back excuse me step the right foot back crescent lunge on the left sweep the arms up exhale bring the arms down chaturanga so inhale high plank shift forward exhale as you lower down with control inhale push the ground away high plank or upward facing dog and then exhale downward facing dog and then on an inhale start to walk your hands back towards or walk your hands back towards your feet yeah right guys i get tired i get lost if i worked okay so then let's roll up with control head comes up last good and then i'm going to turn towards the left side of my mat right and then i'm going to step my right foot out as far as i can and i'm going to bend star pose here um so you can bring your hands up overhead so i love this pose because i just feel so powerful in it right you get nice and big um but let's go ahead and bring our hands to prayer or they can come to the mat in just a moment you'll see where we're going um so start to bend into the left leg here right we're going to skadasana so you start to flex your right toes towards your face and then the goal here is to try to work that left heel to the ground um i can bring mine down but then i don't know it feels weird on the back so i like to leave mine lifted proper yogi would be drop your heel um i think i'm told with time and gravity will get there mine just never has quite landed comfortably um okay so let's keep flexing the toes on the right side towards your face skandasana so you can bring your hands to prayer here or they can be down on the mat for stability so take a big inhale and then exhale we're going to go back up to star pose what i just showed you right so let's get big so push off from that left foot get really big spread the fingertips nice and wide inhale maybe you close your eyes if you say to yourself i am powerful and then exhale bring the hands back down to heart center to prayer coming into the other side skandasana on the right so let's go ahead and bend the right knee and then draw the left feet towards your face for some reason it's much easier to get my heel down on this side so weird guys we're all asymmetrical uh okay so draw the toes towards your face inhale here exhale feel that stretch you know where it is left inner thigh or that's where mine is and then on an exhale let's push back up to star pose right get big tell yourself how powerful you are and then let's bring the hands back down let's put our hands on our hips here so we're going to parallel the feet so they should be facing towards the lateral or the long edge side of your mat and we're going to we're going to go down twice so the first time just keep your hands on your hips here magnetize as if you had magnets on your elbows drawing your elbows towards each other on the back body and then on an exhale you're going to lower down halfway so come to a nice flat back here keep drawing the elbows together on the back body inhale big and then exhale let it all go but keep magnetizing the elbows on the back body but let the torso and the head and everything hang nice and heavy relax the shoulders away from the ears keep drawing them away keep drawing the elbows together see if you can get your head any closer to the ground if you play around putting the weight in your toes and then go ahead and let the arms come down to the mat maybe you want to play around and bring your forearms to the mat maybe you want to try to walk your hands right between your legs so that um so my so my fingers are facing behind me right so my hip points or rather my butt bones and my fingertips are all facing the wall behind me so maybe you get your cl your head close the ground your head close to the ground like i said you can play around with putting weight into your tiptoes maybe you want to take a forearm stand here all right come on down if you're in a forearm stand let's bring your let's bring your um hands back to your hips magnetize the elbows towards each other on the back body inhale as you lift up halfway exhale the air out inhale come up all the way finish coming up and then exhale and collect the arms go shake them out a little bit so we're going to go back down and say we're going to go down twice so you can go ahead and repeat the hands on the hips elbows magnetized together or you can grab your strap dog's leash whatever you got or if you're able you can bring your hands to clasp as if you're holding hands with yourself behind your back draw the shoulders away from the ears so pull your palms as if somebody was drawing your hands down towards the mat down your spine down your butt crack look up get really nice and long in the neck broaden the chest and the collarbones and then as you exhale you're going to lean forward come down halfway inhale and then exhale finish coming down and start to pull your hands over your head right so as if somebody was in front of you slash behind you the position that you are now as if they're taking your hands and actually pulling them up over your head and just breathe let the hands go without slingshotting them so let them go with control bring them back down to the mat grab the outsides of your ankles and just kind of pull your torso that much more between your legs inhale big exhale and then bring your hands back together so whatever way whatever way you didn't clasp your hands before so the awkward way i guess so you probably did it the more natural way so whatever way feels awkward switch your grip and then start to draw your shoulders away from your ears again and start to pull your arms and your hands over your head and breathe all right let the hands go without slingshotting them simply bring your hands back to your hips don't have to magnetize the elbows engage the core and then just come up with control nice and slow all the way cool all right so my thighs already hurting i told you at the start of class so i'm gonna make my thighs hurt some more and maybe yours too so let's go ahead and turn our toes out 45 degrees bringing the heels in toes out and then one of my other favorite poses other than chair pose let's start to squat down into a goddess squat right so ideally you want to get the thighs parallel uh with the mat but if you're up here this is still totally a goddess this engages uh the thighs too but go ahead and try to get as low as you can you can always come back up if it gets to be too much right you can take a break if you need to stand up real quick and give your thighs a break there's no shame in them so let's go ahead and lower down with um to the best of your ability with control to a moderate amount bring your hands to prayer in front of your chest and let's just shift side to side right and keep drawing your knees towards the pinky edge side of your foot all right come back to stillness from the center lift your right heel inhale stay for the exhale drop the heel inhale lift your left heel stay for the exhale drop the left heel inhale lift both heels sink one inch lower exhale drop the heels straighten the legs parallel the feet fold forward do whatever feels good so if you want to grab big toes with piece fingers if you want to grab your outer ankles if you want to walk your hands between your legs if you want to do a forearm stand if you're like i don't want to do any of that i just want a rag doll you can just be here it's totally cool so let's just take a big inhale exhale it all out inhale bring your hands to your hips and come up with control right and then let's just heel toe our feet in together so let's come back to face the front of our mats and just have a seat a little drink here so we're coming into a cobbler's pose so bring the bottoms of your feet to touch in front of your pelvis grab your toes or the front of your feet with your palms and also grab your piece grab your piece fingers onto your big toes that doesn't feel great on my big toes so i like to grab the entire tops of my feet or front of my feet so you're going to try to work your knees down towards the mat here maybe you want to butterfly the legs so you come into like a fluttering position here i'm just going to turn this you can see me so maybe you want to just flutter the legs right that can feel good another dynamic stretch here or you can just do a static hold draw the knees down towards the mat still drawing your chest through your shoulders nice straight spine here long neck get the shoulders away from the ears if they're creeping up and then let's go ahead and draw the knees back together you can close them like a book if you'd like let's extend the left leg in front of you here keep the right leg bent and bring your hands up overhead coming into kind of a modified staff pose here inhale big get nice and long in the spine and then exhale start to fold over your left leg with that bend knee if this doesn't feel good you can also plant that left foot on the inside of your thigh here with every inhale try to get a little longer in the spine and then every exhale try to come down just a little bit more bringing the nose towards your leg exhale all the air out on an inhale let's come back up with the arms up by your ears so biceps next to the ears and then i want you to grab your knee your right knee with your left hand plant your right hand behind you twist to the right look over your right shoulder flex the left toes towards your face with each inhale grow a little longer in the spine and every exhale twist a little deeper come back to center extend the right leg out bend the left leg plant the foot down in front of your hip here or you can also come out um to like a figure four position with the leg so plant the left leg on the inside of the right thigh um okay so if you're wherever you are like knee up or knee to the side staff pose here modified staff pose so bring your biceps next to your ears inhale get tall and then exhale fold over that right leg exhale all the air out inhale come back up arms come up and then plant your left hand behind your left buttocks grab your left knee with your right hand here twist to the left looking over your left shoulder draw the right toes towards your face flexing the foot then come back to center straighten both of your legs here start to walk your butt forward and then lay on back so i'm going to turn this into an ab workout so you can have your legs straight if you want um minor is bent so i don't knock over my drink and then you're gonna lower down with control right so nice flat back using your abs here see if you can very quietly will i have a creaky floor lay down so walk your feet in so that your heels are underneath your knees and then you can bring your hands down coming up into um what i call a bridge pose or half wheel so draw the backs of your arms into the mat so really grab them down start to lift your buttocks lift your lower back mid back and then maybe even your upper back and you're just kind of on your shoulders or scapulas here lift one inch higher on an inhale make sure the knees aren't going out to the sides keep drawing them in so they're directly over your ankles and then exhale lower all the way down with control upper mid lower and then buttocks so coming up one more time this time you have an option to clasp your hands behind your back like we did in that forward fold drawing our arms over our head so inhale lift safe from coccyx your buttocks basically lower back mid back upper back and then go ahead and grab your other hand hold hands with yourself behind your back inhale lift one inch higher come up on the tiptoes try to see if you can lift one more inch higher right now that you're on your tiptoes really engage the glutes engage the thighs and then as you exhale let the hands go with control start to lower back down also with control safe from hits last pull your knees into your chest nice and wide and then we're going to do a supine twist so you can um inch your buttocks over one inch to the right and then drop your legs out to the left look over towards your right shoulder and play around with drawing your knees closer or making them further from your chest feet in feet out i today would like to wrap my right leg over my left so eagle legs and then drop my legs out to the left side this is more of a stretch on the right side body make sure if you're following along with me and doing the eagle legs that your right shoulder isn't coming up off the mat look towards your right shoulder that feels okay and try to find some ease in this pose right so it's easy to kind of like tense up and try to like push everything in the direction it's supposed to go or you want it to go rather we're trying to just try to relax try to find a little bit ease and less struggle in this pose on an inhale bring your legs back to center if you want to go into the other side and do the eagle legs go ahead and switch so left leg comes on top this time lift your hips up and move one inch to the left and then drop your legs out to the left look towards your left shoulder you can also just have stacked of course on inhale core support bring your knees back to center and then draw your knees back into your chest nice and wide reaching for either your big toes with your piece fingers coming into a happy baby this way or if that doesn't feel great you can also grab the outsides of your feet so your hands your arms are going between your legs right so i'm not on the outside of i suppose you could but that's it's a little jarred up so let's draw the hands between the legs and either grab your big toes that way or the outsides of your feet and keep pushing your sacrum so your butt basically um back down to the mat so you don't want it to be up right you want to keep pushing your lower back so it's nice and flat on the mat even if that means that you don't have quite the bend in your legs right so you're going to keep drawing your knees down as if it was like a bow right a bow and arrow because if you're drawing a bow back those are your legs you can rock side to side if you want i can feel really good on the lower back and do circles maybe so we're going to head into shavasana very soon uh i wanted to do one more pose but if you want to go into shavasana feel free to stretch out um and relax focus on your breath i'd like to do a shoulder stand and a plow pose before i come into shavasana so if you'd like to follow along with me you're basically going to catch your lower back your bum with your hands so um to get there safely if you want to kind of lean your hips over up for a second right so just kind of pick them up and then place your hands on the where kind of where your sacrum uh and your hips are here so nice and low on the back and then you're gonna start to try to straighten your legs drawing your elbows together so you want your uh you want to be kind of propped up on the backs of your arms like we were in that first half wheel pose so keep trying to draw the hips over your shoulders the knees over your hips and the feet over your knees point the toes maybe you want to play around flex the toes i do have a pedicure this time to look at and then go ahead and flex your feet and play around with flexing and pointing so you can see here we're going to shavasana if you want to take a plow pose with me you're going to start to with control bring your knees down touch your toes to the floor behind you so you either leave your hands up on your back here if that feels good or go ahead and straighten the arms and just relax you're straightening through the legs here and you should feel where i feel a stretch in my hamstrings my back and my neck here and try to leave a little bit of room between your chin and your sternum and i like to kind of rock back and forth to kind of like flex my feet and point my toes all right so let's all head into shavasana now so however we want to get there keep my blocks out of the way here okay so laying down in shavasana you can lay down on traditional positions so traditionally like palms are up towards the sky you're just relaxing your legs out um naturally your feet come and just go to the right and the left you're not struggling to keep your feet together if you want to bring your legs up a wall you certainly can it's really great to get the blood flowing in the opposite direction it can be really relaxing sometimes i like to do that before bed and i just want you to start to tune in so maybe you notice the temperature of the room you notice how your clothing feels you notice the sounds outside your room and the sounds inside your room feel your mat lifting you up maybe you want to envision air coming into your nose down the back of your throat into your lungs and then the reverse maybe notice the temperature difference of the air coming in versus the air going out and his thoughts pop up just let them be like clouds on a windy day notice them acknowledge them and then just let them push online so you can stay here as long as you want it's your practice if you want to come out of shavasana with me let's roll to one side your side i'm choosing and start to kind of bend your legs when you get there you can leave your eyes closed if that feels nurturing come to a fetal position and just hang out here for just a second inhale nice and big and then on your exhale start to push the ground away coming up to a seat you can sit crisscross applesauce or you can sit back on your heels you can bring your palms down to your thighs or your knees for some grounding energy or you can flip the palms to face them up to receive energy relax your shoulders away from your ears inhale nice and slow exhale side out inhale again exhale side out inhale exhale let something go inhale bring your hands to prayer in front of your chest bow your head slightly exhale inhale draw your hands up so that your thumbs touch between your eyebrows your third eye and then exhale inhale i bow to you the light and darkness within me bows down to light and darkness within you within all of us namaste thank you guys so glad that you came um so i uh omitted a uh tree pose that i wanted to do so um if you want to log off go ahead if you want to stick around for just another moment i would like to take it so you can you can take it with me so we're going to come into a standing position here let's bring our right foot to the inside of our left leg so that could be way down here with your toes still touching you can come to like mid lower leg or you can come to your thigh what i don't want you to do and i don't know if there's any documented injuries here but what i don't want you to do is bring your um bring your your foot to your knee so skip the knee wherever that is for you and maybe you want to play around with the height maybe start low and then start to drop nice and high so once you feel like you have your balance here you can let go of your right foot bring your hands to prayer in front of your chest and keep trying to get longer in the spine so you um there's a tendency to kind of i guess like kind of crouch towards your bent leg try to really get everything nice and tall right so maybe you want to start to draw your hands up overhead you can take a mudra if you know one that is familiar that you like to take maybe you want to come into uh you can stay here of course or come into a one-legged mountain so maybe you just bring your knee bent in front of you here maybe you want to bring your left hand to your right knee and then bring your left arm behind you straight behind you i just have a wall behind me so i can't and then start to look over your right shoulder behind you to play with balance leaving the knee where it is don't let the toes touch if you can help it come back to center right bring your hands up over your head biceps next to your ears maybe you want to straighten that right leg in front of you flex the toes engage the core exhale and then go ahead and drop the leg with control coming into the other side so i'm going to come into a tree pose here so again can be here here stamp it on the inside of your thigh here and really stamp your leg i find the more i push in right with my leg the easier it is for me to um straighten my torso here all right so let's bring our hands to prayer we're going to start there you can find a drishti so a non-moving point in the room preferably not the camera that you're recording on um so if you feel comfortable here with your hands in front of your chest maybe you want to start to grow your branches right so bring the hands up take a mudra if you know one that you like all right awesome so you can stay there have fun with your tree or you can start to bring your knee back in front of you flex the toes so one single legged mountain pose take your right hand onto your left knee and then start to twist towards the left bringing your left hand straight back behind you looking over your left shoulder inhale get taller stay for the exhale inhale come back to face the center don't drop the foot bring the hands back up so biceps next to the ears inhale exhale straighten the left foot flex the toes engage the core stay for the exhale and then drop the foot back down thank you guys hope you had fun see you next time