Marla Waal Yoga "Here Comes the Sun"

Transcript

[Music] and again inhale open reach up remember bondas here exhale fold in on yourself tuck the chin inhale lift the heart and now stepping back with the right foot let's come into a lunge keep your back heel pointed up lift the arms up lift the chest turn your palms up to the sky like you're holding a bowl of water in each hand and then Glide the arms back lift the heart lift the eyes hugging in into that center line through the hips and pelvis now let's adjust our back foot and open up into Warrior 2 gather all the energy of the Belly Up along the spine and on your next exhale just lower your hand placing that left hand or fingertips just inside your foot and circle the right arm by the ear parva konasana you might have your elbow to your knee or your thigh that's okay another option is to reach under the thigh and then behind your lower back maybe you hook the fingers press the knee into your shoulder press your shoulder into your knee and try to open that top shoulder up to the sky and then looking down let's turn that back leg in again come into a deep lunge could lower the knee if you'd like to we're going to reach the right arm up on an inhale reach across the thigh for our twist Palms in prayer position you can stay there or again flip the Palm Down Under the thigh the other hand reaches behind the back maybe you can hook the fingers or even take the wrist there stay connected to the back heel and breathe looking down place your palms flat Slide the foot back into plank lower on the exhale upward dog on the inhale downward facing dog breathe and let's get this all happening on the other side the right foot steps forward back heel is lifted lift the arms lift the chest hug inner thighs Palms facing up to the sky Glide the arms back again opening up the chest the heart look up if you can and then coming back on top of the hips and shoulders let's move into Warrior 2 pivot the back heel you might need to widen your stance now arms open chest open bending your right elbow Circle your left arm by your ear you might place the elbow on your thigh or your knee or you could reach the right fingertips down to the floor inside your foot inside your leg knee and shoulder connected if you wanted to hook the fingers there like you did on the other side you could help that Palm under the thigh keep the back of your shoulder in the inner knee connected the other arm comes behind your lower back poke the fingers or take the wrist and then keep working to open that top [Music] shoulder breathing when you're ready to come out look down place your fingers lift your back heel so you're in a lunge lower the knee reach the left arm up on an inhale Twist from the waist and come into your twist clipping the elbow outside the knee Palms in prayer you could stretch the arms or help that arm under the thigh again reach for the fingertips or the wrist try to stretch your back leg and then when you're ready looking down place your palms move into a nice clear plank shape exhale lower inhale push with the feet and lift the heart lift the eyes take an extra breath in your up dog and then moving into child's pose you might go through a little cat here lower the sit bones