Emily-Clare Hill, Glute Love Vinyasa Flow Part 1 I UDAYA.com

Transcript

feeling the underneath of the thighs really awaken nice piece by piece begin to lay your spine back down into the mat this time as your hips arrive soften give that moment of ease for the lower back and then inhale extend your right leg up to the sky Flex the toes and actively energize your heels straight upward nice ground down through left heel same thing begin to peel your spine up away from the mat and arrive at that same point where we've got that straight line through hip points to your left knee left toes extending forward lengthen your tailbone forward and as your tailbone lengthens forward find that little tilt back of your hip points towards your lower ribs nice slowly ease your spine back down into the mat keep the right leg lifted as the hips arrive little melt lower back opens press down through your left foot begin to rise back up peeling your way up through the spine we're just letting the breath find ease and flow here we're not over controlling [Music] it easier way back down piece by piece control the movement nice place the right foot back down solow the foot flat to the Earth inhale extend left leg High Flex the toes actively reach up through the heels so the toes are drawing back towards you ground through right foot begin to peel your way up through the spine slight scoop of the tailbone forward underneath of your glutes drawing towards the back of right [Music] knee easing your way back down piece by piece melt The Spine down into the mat