Clara Roberts-Oss Yoga Vinyasa Power Flow

Transcript

release Your Arms by your sides close your eyes just feel that in the body opening your eyes utkatasana chair pose bend the knees drop the hips as you inhale sweep the arms overhead yeah keep the knees bent as you exhale ribs the thighs fingers move out behind you inhale sweep the arms back up towards the Sky Lift the Torso exhale ribs the thighs fingers move out behind you one more time like that deep breath in exhale ribs the thighs we're going to come up to stand as we inhale lift the chest offer it up as you exhale Swan Dive down bow forward fold flat back inhaling lift the chest and as you exhale full prostration walk the arms out in front of you lower your knees chest forehead to the ground Palms face up towards the sky slide your hands towards you take your hands behind you interlace your fingers together draw your shoulder blades onto your back press the pubic bone to the ground and this time we're going to inhale lift everything up off the ground so both legs torso see if you can lift your arms off your your glutes really roll your pinky toes down towards the Earth as you lift your big toes up towards the sky collectively we inhale together and exhale bring your heart down to the Earth Cobra or upward dog five breaths it's up to you press all 10 toes in the ground and inhale lift your torso up off the ground Cobra is a great option feel free to take it curling your toes under downward dog reach your hips up towards the sky take an inhale through your nose and exhale out your mouth so I'm fortunate to have two people assisting today so if you feel someone touching you and it's not me it's my friend Samantha and Val and they'll be assisting okay as you inhale reach your right leg up towards the sky as you exhale step your right foot forward Warrior Two lower your back heel to the ground open your arms out into a t-shape yeah see if you can sit down nice and deep into your front leg you got it relax the shoulders away from the ears tug of war as you inhale reach your right fingertips and your torso forward Lean Forward yeah as you exhale fingertips and torso Go Back Lean Back inhale coming forward reach the fingers forward exhale take your fingers and your torso back one more time inhale Reaching Forward exhale take it back this time inhale Reaching Forward and as you exhale straighten your front leg triangle pose tilt your hips out behind you reach your right fingers to the shin or to the Earth left arm goes up towards the sky see if you can draw both the shoulder blades onto the back and lean back we're going to draw circles with the top arm to come into Peaceful Warrior you're going to take your left fingers towards the back of your mat down towards the Earth yeah towards the front of the Room Bend into your front knee lift your torso up as you take your left fingers up towards the sky and then left hand to the shin right arm goes up towards the sky see again if you can sit down nice and deep into your front leg and externally rotate your front thigh as you reach your right fingers up towards the sky you can chill here or bend your right elbow and take your right hand to the back of your head I love doing this for the neck and then lift the elbow up and draw the elbow back collectively we inhale and exhale CLE your hands down by your front foot downward dog stay here take a deep breath in the nose and exhale out your mouth pressing your palms the ground inhale reach your left leg up towards the sky behind you and as you exhale step your left foot forward ver madrasa two Warrior Two lower your back Heel To The Ground open your arms out into a t-shape yeah so again I'd love you to sit down nice and deep into your front leg and roll your front thigh out towards the pinky toe side of your front foot yes relax the shoulders cool tavore inhale fingertips and torso go forward Lean Forward yeah as you exhale fingertips and torso Go Back Lean Back keep the Bend into the front knee inhale coming forward exhale take it back two more inhale exhale last one inhale exhale inhale Reaching Forward exhale straighten your front leg beautiful triangle pose tilt your hips out behind you as you inhale reach your left fingers forward and down left hand to the Shiner to the Earth right arm goes up towards the sky see if you can draw both the shoulder blades onto the Back Lean Back we're going to draw circles with the top arm so top fingers go towards the back of your own mat down towards the Earth yeah towards the front of the room as you do this Bend into your front knee and it's like a little cartwheel left arm and right arm go up right hand down the right leg left fingertips up towards the sky yeah see again if you can bend a little bit deeper into your front leg roll your front thigh out towards the pinky toe side of your foot sweet and then from here bend your top elbow if you want to take your top B to the back of your head and literally lift your head up yeah and then take your left elbow out behind you so you get a big old stretch on the left side breathe up into the collar bones collectively we inhale and exhale cart will your hands down by your front foot M downward dog both hands and feet down to the Earth coming forward into plank pose upward pushup we're going to hold plank for eight breaths if this gets too intense at any point knes the ground is a great option okay splay your fingers out nice and wide let's inhale for one and exhale inhale for two exhale inhale for three exhale inhale for four exhale inhale for five exhale inhale for six exhale inhale for seven exhale inhale for eight as you exhale child's pose put your knees to the Earth hips to heels forehead to the ground slide your hands towards you curl your toes under lift your knees up off the ground bring your heels to the Earth hips up head down forward fold inhale reverse Swan Dive sweep the arms overhead and as you exhale hands come into prayer in front of the Heart Center release Your Arms by your sides close your eyes just feel that in the body