Cameron Gilley Yoga Flowing Hatha Yoga

Transcript

here bring your feet together in the center so big toes touch heels are slightly separated by strong core activated navel drawing in deep inhale here shoulders relaxed smooth exhale bending your knees sitting down into chair pose pelvis shifting back and sinking down let your upper body tilt slightly forwards to counterbalance the position of your pelvis as you do arrive here look down at your knees make sure you can see your toes in front of your knees can you guys hear me okay just gonna double check yeah okay good so once you are sure you can see your toes a little bit more weight to the heels gaze forwards again navel to spine smooth inhale extend your arms up let your palms separate shoulders stay down as you exhale dive forward lower your upper body to your thighs sweep your fingers straight back smooth inhale rising up again knees stay bent flowing with the chair smooth exhale dive forward slowly lower your upper body down fingers back again inhale rising up belly button to spine face soft smooth exhale ride your breath down fingers back two more times inhale and exhale good last one it next inhale rising up through chair easing your legs straight palms together exhale diving into your forward full palms to shins smooth inhale halfway lift smooth exhale fold in fingertips to the floor alongside your feet inhale right foot takes a big step back now exhale pivot your right heel in anchor it to the floor behind you for warrior two look forwards and with an inhale send your right arm straight out in front of you exhale left arm straight out behind as you press into both feet smooth inhale windowing your arms pull yourself up into warrior two opening to face the right side of the room smooth exhale wind Mill back down nice and slow right fingers forward left fingers back inhale from the stable foundation again wind may wind milling up stay grounded as you exhale find your way back down one more time smooth inhale smooth exhale now coming up to warrior two as you inhale and stabilizing here for a few breaths exhale sinking your pelvis a little bit deeper standing nice and tall fix your gaze on a still point beyond your front fingertips let your back fingers pull you back just as much as your front fingers pull you forward so your upper body stays dynamically centered right over your pelvis good make sure your front knee is really stable as well not over bending past the front ankle and from warrior two setting up for exalted warrior bringing right hand down to your right thigh turn left palm face up to the ceiling with an inhale reach your left fingers straight up really lifting and as you exhale sinking your pelvis a little bit deeper and starting to arch back very slightly a few smooth breaths like this make sure as you arch back you're not falling back into compression so the back side of your waist still feels really open good two more deep breaths like this again practice fixing your gaze on a still point beyond your top fingertips nice moving back through warrior two as you inhale settle in as you exhale again pelvis sinking inhale easing your front leg fully straight extended triangle pose and exhale left fingers pull you forwards really reaching out as well you're sliding out along a tabletop once you've reached full extension bring your left hand down try placing the back of the hand against the inner line of your leg raise your right arm straight up to the ceiling reach up feel yourself actually being pulled up by your right fingertips as your right fingers pull you up like this anchor your feet a bit deeper into the ground so the three points of your triangle really really well established and let's say they're enthusiastically expanding away from each other navel to spine breathe what you feel we can practice being open practice being kind that's something it's really cool you can start to investigate through the posture work of your practice is the sort of existing relationship that you you have in terms of your mind and your experience of being in a body so for example here and triangular I'm gonna blah blah blah for a little bit so if you need to rest take rest but for example here your experience in triangle pose wherever you're feeling it the most it might be in your hamstrings might be in your inner leg lines might be in your spine notice the relationship that you have between you know your awareness and that experience notice if it's adversarial or if it's kind and friendly if it is adversarial which is really common any time we meet limitation that's usually our first habit practice starting to flip that habit on its head by becoming kind practice kindness practice openness practice this quality of unconditional friendliness blah blah blah blah blah okay two more breaths good next deep inhale top fingers pull you all the way back up through warrior two with your exhale Bend into your front knee back palms face up to the ceiling smooth inhale back arm comes all the way around up and over exhale set palms flat pivot your back heel up smooth inhale float your left leg back and send it way way up behind you again three-legged dog dancing your dog again inhale come forward to plank need to forehead forehead to knee smooth inhale send your leg up we're gonna mix it up a little bit now as you exhale come forward to plank cross your knee to your outer right tricep the crossover good smooth inhale again send your leg up changing it again exhale come forwards bring your knee outside your left tricep same side we'll do the full cycle one more time inhale legs straight up behind you come straight down the middle with your exhale knee and forehead together smoothly inhale leg up and exhale come forwards and cross to the right give one more breath smooth inhale and exhale come forwards in the outside the left tricep deep inhale send your leg way way up behind you back to downward facing dog exhale three cleansing breaths sticking out your tongue with your exhale sigh out your exhales really letting go if you need rest Child's Pose is right there