Doug Swenson Yoga Power to Yin

Transcript

welcome to my class this class is power 2 yen and basically what that means is this is a 60 minute class there will be 30 minutes that'll be quite challenging for you and then the last 30 minutes will be very soft yen type approach almost restorative and it will create a nice balance in your practice so we'll go ahead and get started let's come to standing on the front edge of your mat place your hands up with your heart and before we start it's customary to do an ohm to honor the founders of yoga and to also honor our own full potential in life exhale lower your hands down by your sides inhale sit down deep Ooka don sana gazing up at your hands some systems have you bring your hands together and drop your head back other systems have a hands separated envision out parallel if you sit down deeper you feel it more in the quadriceps make a couple slow deep breaths and then we'll twist gently to the right hands in prayer fashion lift your right shoulder up behind your left shoulder down and if you want to make this more challenging you could straighten your left leg back out behind you if you want more challenging than that drop your head down pick your leg up higher and try to hold your balance here it's quite a bit more challenging and then we inhale back to cthis and then back to the center sit down deep again working into the quadriceps and hamstrings and then we'll twist the left-hand side looking up over the left shoulder if you want it more challenging straighten that right leg out you want to make it more challenging than that try to stand up balance back to cthis and again back to the center exhale took your standing four fold bend your knees step or jump back to high plank and once you get to the high plank we're going to come down to the count of five take one two three four five inhale to upward facing dog lengthening your lumbar area opening your chest trying to expand and lengthen rather than crunching your lower back and then we'll go back to the downward facing dog walk your dog bending into alternate knees and we'll do that one more time this time we'll add something a little more challenging to it come down to again and count of five that would be one two three four five inhale upward facing dog oh this timing to go back try to bring your navel down first in your chest and your chin and lift with your hips and go back up so it's quite a bit more challenging that way now bring your knees down to the ground and before you think of it as being something really easy interlace your fingers make one big fist with your hands straighten your legs out and keep your hips on that same plane of your shoulders and just gaze out in front of you doing some slow deep you gie breathing quiet your mind and lengthen your breath slow deep oje breathing and we can make this a little bit more challenging you'll push up to down dog from the elbows lift your leg backing up and then try to touch the left tricep you know backing up try to touch the left tricep you know backing up come back down to that low plank position again slow deep breathing if you get tired you can let your knees come down same thing pushed to a downward-facing dog from the elbows exhale bring the knee in to touch the tricep inhale backing up accent me in to touch the tricep rest in that low plank position again slow deep breathing and since this first part is more about power yoga we'll start walking with our feet a little bit and I think I've done this in some other routines before it's kind of fun to do and once you get laughing it you realize you're not thinking so much about how hard it is so start walking with your feet and repeat after me hold your hips and hold them high do those postures don't you cry lock your Bundys to the sky yoga rocks I tell you why lift your spirits to the sky now do an upward dog and really stretch out your abdominals lift up stretching out long lift your hips drop your head to the downward facing dog and then we're gonna step or jump back up between our hands inhale looking up thanks for taking a 4 or 4 bend your knees deep ocut asana gazing up to your hands exhale part there and come up through one more hands of your heart bend your knees sit down deep Bukit us and gazing at your hands take your standing fourfold you could step or jump back back down to chaturanga inhale to upward dog exhale to downward dog pivot your left heel in bring it right foot for for a warrior one I keep a low center of gravity lift your arms up as your hips come down and when your palms touch above your head lower your hands over your heart straighten out your leg sink deeper your hips come down as your arms come up and we'll hold this for about five breaths slow deep Wu Jie breathing now we open into a warrior to create that length between your scapula your right arms moving forward your left arms moving back trying to create some space between your scapula try to keep your knee pushing outward this doesn't cave in you want to find both strength relaxation in your pose drop your hands down push up out of that right leg and do a warrior one to the back side of the room again your hands come up over your head you could drop your head back and separate the hands then lower your hands over your heart straighten out the leg sink deep to the knee bring the knee up over the heel if the arms above your head relax for five more slow deep breaths from here we open into warrior two again create some length between you scapula try to keep the knee pushing outward trying to find a balance between strength and softness power and tranquility drop your hands down inhale come back to the center and go all the way back down chaturanga dandasan come down slow inhale upward facing dog exit back to downward facing dog