Clara Roberts-Oss Yoga Radha Flow

Transcript

open up exhale hands the lower back inhale lift the chest and as you exhale take your hands down by your front foot rest your forehead on your front knee just allowing the spine to neutralize lift your head up come back onto hands and knees step your left foot forward in between your hands interlace your fingers together take your hands to your front leg lift your chest draw the tailbone down towards the Earth bring your hands on your hips and square your hips towards the front of your mat draw the tailbone down Palms to the heart inhale lift up exhale arms out in front of you arms out to the sides hands to lower back inhale lift the chest exhale hands the heart chin in inhale lift the chest chest exhale take your arms out in front of you open your arms out to the sides take your hands to your lower back inhale lift exhale stay bring your hands back to your heart inhale lift the chest take the arms out in front of you as you exhale arms out to the sides hand lower back inhale lift and exhale hands down by the front foot rest your forehead on your front knee lifting your head up left knee meets right knee sit back on your heels again toes curled under or not it's up to you and slowly let's take some neck rolls here chin in towards the chest and begin to roll your neck in One Direction nice and slow if you're fortunate enough to do this practice outside feel the sun's heat on your body and if not just imagine it slowly take those neck rolls in the opposite direction again nice and slow slowly come back to Center hands down to the Earth Earth lift your knees up hips up head down forward fold utanasana take a couple breaths here and slowly begin to roll yourself up to stand hands to the heart come back to that person you dedicated your practice to and think of them inhale take your arms out in front of you exhale take your arms out to the sides hands to lower back inhale lift the chest and look up and exhale bow forward sliding your hands down the backs of your legs inhale flat back and exhale full prostration take your hands behind you interlace your fingers together arms straight if possible Palms touching if possible lift your legs up off the ground for Shalom basana peel your heart up off the ground roll your pinky toes down towards the ground as your big toes go up towards the sky and just observe if your glutes are doing everything if they are if your butt's squeezing like it's going out of style just soften it a little bit so you can get the inner thighs on board a bit more begin to release take your hands down by your shoulders slide your hands closer towards your knees coming onto hands and knees inhale round the spine look at your belly exhale Arc the spine look up towards the sky and we'll take a couple breaths here slowly come back to neutral slide your left hand behind your right one and over towards the right bringing your left outer shoulder down to the the ground for the twist press your right palm into the ground and tilt your sit bones up towards the sky stay here or reach your right arm up towards the sky or roll your heart open come back to Center slide your right arm over towards the Left Right outer shoulder shoulder down to the ground so doing the same thing on the other side press your left palm into the Earth tilt your booty up towards the sky and twist your belly button open towards the left wall stay here reach your left arm up towards the sky and slowly release come back to Center bring your knees together sit back back on your heels toes curled under if possible Breathe Into The Arches of the feet