Community Yoga Flow | Vinyasa Yoga Practice

Transcript

hey everyone I hope you're doing well welcome to this quarantine you're the flow so if you're you know why not use this time at home you feel more and more videos for you but also to just realize that we're all here together trying to get through this and so this is that community flow that I hope that everyone can enjoy so feel free to share this with all your friends feel free to pick a day to do this class with so this community practice is meant to kind of enhance this sense of love and joy and hope and happiness in the body and then hopefully what that will do is bring us all together it's community during this time and realize how we can help each other and help ourselves and remember that self love for mental health as it will help and emotional health is really important right now too so welcome to this community practice during this quarantine time at home and then obviously if you're doing this video at a different time maybe remember this and maybe you don't so let's go ahead and move to the top of our yoga mats if that's okay with you ground go feet down onto the earth and then please reach your palms down by your sides I want you to take a deep breath in through your nose and a deep breath out of your nose good one more time full breath in and full breath out standing here you feel tall you feel alive you feel well you feel certain that you know that your mind and your body will continue to serve you well and that you will continue to serve your own health your community and all of those around bring into your life all of those humans that mean so much to you bring into your life the places that you love to go that means so much your favorite animals the favorite places that you like to pop in maybe to shop or see your look or learn or listen and then anything else left off that list bring it into your mind create your own community in your head right now so see this community that you love that you inspire and that inspires you back I want to invite breath of joy into this practice so it's different if you're new to yoga thumbs go up for the whole job okay so it's inhale inhale inhale exhale all right so it's three backed it up inhale followed by a big exhale it's meant to amp up the heart rate gives yourself alive and this sense of joint which is why it's called breath of joy all right so three inhales followed by a big forward fold exhale all right inhale inhale inhale again inhale inhale inhales keep going three more inhale inhale inhale exhale inhale inhale inhale last one guys good slowly rise maybe a little lightheaded nice job ground your feet press them down inhale please reach up good exhale please all forward inhale flat back exhale chaturanga dandasan a step back lower inhale pull the heart forward and through again open your heart to the community around you see what's going on and see what you can do for others and for yourself big breath in exhale downward-facing dog breathe out long gaze forward bending out the knees exhale step or float lengthen out the torso nice exhale fold inhale reach and rise Sun Salutation and continue exhale fold forward good big breath in the heart rate is up from that breath of joy exhale vinyasa so chaturanga drop the knees if you like breath in good breath out lifting of the tailbone big inhales big exhales long ease forward soft knees float or step lengthen exhale fold one more round guys anything out big breath in exhale bow forward inhale flat back go ahead vinyasa again step or jump lower breath in reach the chest forward breath out down dog hold good breath then lift the tail bone breath out hold three exhales through the mouth inhale breathe and exhale side inhale breathe in exhale one more time guys inhale nice job lift your right leg up and that region high exhale step forward rise Crescent lunge Circle the arms behind the back weave your fingers together and then inhale pull the knuckles down lift the heart humble warrior bow so lay on your leg option one option to nuzzle down inside stretch and open the shoulders and the hips here full breaths inhale exhale good inhale press through your back heel bend your front knee exhale and then inhale sweep forward and up come back lift the gaze all the way up palms there exhale hands through the heart step back plank pose lower through your vinyasa nice breath in on your breath out we lift the hips to down dog and then we walk the hands back to the feet we walk the fingers to the right so thinking about finding two or three o'clock and the next day we walk the fingertips to the left thinking about 10 or 9 o'clock good luck the fingers back to Center we squat we sit low and then we bring our arms up good sit into those hips for 3qu exhale fold forward on one nice inhale reach and rise exhale bow walk it out plank pose exhale to the belly good untuck your toes inhale Cobra or updog lift your chest exhale lay flat Prospekt Child's Pose hips heels breathe out good inhale come up catch hold exhale come right back cat tap the butt back one more time cat coos tap your bottom and then a big cow pose with the spine release and open up the heart lift lift lift good downward-facing dog please inhale left leg reach up exhale step forward inhale rise Crescent good take the hands on in the back again weave your fingers together take your knuckles down your leg opening opening of the heart good exhale come forward stay here resting on the thigh this is option one option to come inside of the leg stay forward though so keep your chest moving forward your front knee moving forward your arms lifting see your back toes good bowing forward three we're humble to this idea of not going anywhere this idea of staying this idea of learning how to do life differently so fast so quick in and out reach and rise guys really strong really tall palms press go ahead exhale release vinyasa step back lower drop the knees at any point press up make your back bed bigger small lift your hips walk your hands back bow forward walk your fingers left maybe you can walk all the way around look I can get to five o'clock or see me that would be seven o'clock maybe six o'clock good walk back through Center try on this side three o'clock four o'clock we'll find that rotation come back to Center exhale fold forward good sweep the ground inhale this low squat firm your legs hold it for come on guys sink into those hips three breath in and out two exhale bow forward let's stand tall inhale back bend look up yes exhale fold forward plank walk it out good exhale down to the belly inhale very gently press up Cobra or an up dog Cobra feels nice to add in here and there my hips just stay down Child's Pose exhale three rounds of that cat come forward tap back come forward tap back good one more time come forward tap it back and then inhale cow lift and spin the heart forward and through good exhale your knees together bring your hands to your hips bring your torso up and now against a hip step the right foot forward bend your right knee step it back knees together step the left foot forward bend good so amp up that heat in your hips right foot step back make sure you're stepping it far enough forward left foot how's your mobility is this tough if you're tight it's very normal for it to be tough okay step forward good step back now right foot forward hold yeah here we go left arm reach it exhale twist left tricep crosses right hand plants on top we pick up the back knee we twist three rotate two we inhale Crescent we come back we return we look all the way up to our hands and then we release our palms forward good please twist right arm Rises big breath in exhale lower the right palm plank pose right hand stays side plank left arm up so notice the sequencing guys a little fast big breath feel like you're with your neighbor next to you that's in your mind your community reach over your head exhale vinyasa or skip it breath in breath out beautiful job exhale drop your knees inhale your hands to your hips firm your stomach from your butt in your core exhale left foot lunge step back right foot lunge step back left foot lunge yeah maybe more mobile maybe more balanced figure out where your taped one more time on the right and then we're going to hold the left so stuff there right forward step back and now let's go left hold right arm a breath in exhale cross left palm light yeah twist good breathe three stay on your knee for two or pick it up good squeeze and tall your glutes hold and squeeze press back through your back heel bend your front knee forward stay here three rotate left look up shoo good and then really firm in your life sighs are you ready inhale reach up guys lean back and then frame your foot keep the right hand down raise the left arm big twist good hold three reach and left two exhale lower your left hand on one step back vinyasa maratha breath out good walk those hands back into your feet exhale place your palms flat either in front of your toes or next to them and then fold forward good keep folding keep rounding keep pissing the breath out of the back of the throat using je good hands to Shin's flat back reach your biceps by your ears hold 3 lift your butt shoo exhale fold on one bring the weight forward in the foot push into the palms walk it out just a little bit so you're in a short down dog exhale hold and stretch so I want you to get deep into your heels I want your toes to just flow right off of your yoga mat so that your heels are pressing so that you feel this rooting sensation you have a sense of grounding in your life so you can relate this to that sensation of feeling stable of feeling ok with what is and then there's pushing and pressing and then how is the body changing where are the sensations going so I start to feel kind of the back of my butt light up I feel my hamstrings light up I start to notice more and more and more good now that those arms will longer feel the difference now maybe the heels pop right up maybe you can still put them down I'm gonna slightly Bend to release that tingling sensation from the bottoms of my feet hold 3 to long gaze forward your choice step or hop good exhale fold blood a candle Lutz katana bending at your knees reach up high sit low airplane the arms reach them back send your chest forward a hole three hole to sweep the earth inhale it's good Takuma stand up me back yes exhale fold forward inhale sweep the ground bend the knees Otsuka toss enough nice little flowing sequence here stay exhale airplane the arms hold so pretend your neighbors right next to you your friend you practice with on your yoga mat every day at your favorite studio with your favorite teacher or your friend that normally comes to visit you and then you can just touch their fingers right next to you right now you can feel their energy inhale reach chair stand up good exhale fold can we do that one more time let's sleep let's reach such invite in more community let's feel each other right now everyone's legs are on fire everyone is rooting we are grounding we're figuring out what works sweet back hold three come on guys find your neighbour right next to you fingertips touch - it's all in your mind sweet chair full rest beautiful job breath in to lengthen breath outlets rest step your left foot back cause straighten your right leg walk your hands forward more exhale fold over the shin you're in a hamstring stretch enjoy three shoe bending at the right knee coming forward good step back plank left-hand side plank right arm rises reach three two take it over the head and then one ground your palm good axial vinyasa inhale good exhale gaze forward bending at the knees step or float good take another breath fold forward if you haven't done so yet region rise get long exhale fold right foot step it back bend the left knee pause good straight in the left leg walk the hands forward exhale fold over your shin nice hamstring stretch nice let it feel good let it feel right one more breath bend your knee this time come back to the top of the mat for me please good exhale grab your calf muscles and if you can either stay here or from my calf muscles is that I'm going to reach inside of my legs and hold opposite hand the opposite shin and then fold so it kind of depends on your flexibility and your comfort holding three shoe let your arms go one roll up slow slow slow good hands to heart center breath in breath out breath in breath out quiet peaceful joy without the breath the sense of being a sense of movement a sense of community I do hope you press play with a neighbor with a family member or maybe with yourself and a candle and a meditation or a prayer you started on these two feet and you're closing your practice on these two feet how does it feel I want you to notice the sensation of your feet pressing into the earth and actually think that you are a mountain Tadasana Tadasana pose Mountain Pose it allows us to feel sturdy strong and stable it's supposed to resemble the roots coming into the earth and then growing out of the earth and here is your strength so that when something pushes you you don't fall to the side but you allow yourself to stay strong rest your hands by the sides full Tadasana pose heart is reaching forward palms open forward thumb stick out pinkies come in allow this practice to be your community for today maybe just you and I again you and a friend you have play with someone who lives across the world in another state or just a few homes down one more full breath in full breath out bring your hands to your heart some a CT he exhale namaste thank you guys for practicing I hope you enjoyed this quick brief practice to allow yourself to feel connected so feel free to comment on how you felt connected below feel free to test and out any of the other videos if you haven't done them yet on this channel or pair them with one of the other great workouts I have for you too so thank you guys so much for practising for continuing this online community and allowing us to feel so supported and so loved and enjoy the rest of your day and I'll see you guys soon thank you