#outdooryoga 2 | Radiance of Yoga

Transcript

hi everyone welcome to practice namaste i filmed this video for you at one of the gorgeous beaches um outside of dubai in another emirate and i just wanted to take myself away and spend a day with myself and ongoings in my own life and decided to film a class so let's go ahead and start in a comfortable seat reach your left arm up and lean towards the side out of the pose and twist towards the right side untwist reach the right arm up inhale exhale lean to the left side come out of the pose and twist to the left side i hope you can take in all of what i felt that day it was such a beautiful practice to be outdoors the weather is still nice in the uae let's come into an all-force position hands and knees reach the right leg out behind you reach the left arm out in front pause here for a few breaths release the hand and the knee and switch left leg out behind right arm out in front pause here breathe release the hand and the knee reach up and back downward facing dog and you can pedal out through the legs or find stillness right away reach the right leg up breathe in exhale knee to nose foot in between the hands lower the back knee inhale raise the chest and the arms on janaya asana exhale release the hand down to the floor lift the back knee reach the right arm up to ceiling twist to the right side release the hand down to the floor lower the back knee straighten the front leg half splits re-bend your right knee three-legged dog right leg reaches up and lower foot down left leg inhale reach it up exhale knee to nose foot in between the hands lower the back knee down raise the arms up anjanaya asana nice backbend exhale hands to the floor lift the back knee sweep the left arm up to the sky open the chest to the left side release the arm down lower the back knee straighten the front leg fold the chest re-bend your left knee reach that leg up the ceiling stretch it out and lower the leg to the floor plank inhale chaturanga exhale up dog inhale downward facing dog exhale right leg up breathe in exhale knee to the right shoulder nice and high inhale kick back exhale knee to left tricep or shoulder inhale kick back exhale knee to nose foot in between the hands virabhadrasana one warrior one lift the arms up inhale straighten the front leg exhale bend your front knee for one inhale straighten the front leg exhale for two inhale straighten exhale for three and pause interlace the hands inhale lift the chest exhale fold forward heart on the inside of the bent knee arms reach up and over inhale draw yourself up hands to the floor side plank with the left hand down right arm up the sky breathe lower hand down plank inhale chaturanga exhale up dog inhale down dog reach back exhale lower the forearms elbows to the mat dolphin pose look towards your toes breathe inhale through the nose exhale through the nose lift back up down dog left leg up breathe in exhale knee towards the left shoulder high up inhale kick back exhale knee to the right tricep or shoulder inhale kick back exhale knee to nose step the foot in between the hands flatten the back heel veerabhadrasana one raise the arms straighten the leg and re-bend your left knee inhale straighten the front left knee exhale bend your left knee one more inhale exhale bend the left knee release the hands interlace inhale lift the chest exhale fold forward bhadhavira bhajasana humble warrior shoulder on the inside of the bent left knee attempting to bring the heart closer to the floor release the hands down to the floor side plank with the right hand down left arm up to the ceiling lower the hand plank pose inhale chaturanga exhale up dog inhale downward facing dog exhale lower the elbows to the mats reach the right leg up to ceiling three legged dolphin one two three lower the foot left leg reaches up continue breathing one two three lower the leg down lower the knees child's pose rest dolphin is one of my favorite postures it really strengthens the upper body the shoulders and prepares you for more advanced postures like pincher manuras and a forearm stand or even headstand let's come on back up downward facing dog lift the right leg up breathe in exhale knee to nose foot in between your hands warrior two windmill arms bend the front knee inhale straighten the legs arms reach up exhale bend your front knee inhale arms sweep up exhale bend the knee reach forward with the right hand extended side angle pose hand on the mat left arm alongside the ear option to stay here or take a bind right arm underneath the right thigh left arm around it and spiral the chest up to the sky under the by and hand to the flow side plank with the left palm down right leg up and lift the right foot away from the left right arm up to ceiling release the hand three legged plank three legged chaturanga three legged up dog three legged down dog lower the foot down regular down dog left leg up breathe in exhale knee to nose foot in between the hands warrior two spiral the arms up inhale straighten the legs reach the arms up exhale bend your left knee for one inhale sweep the arms up exhale bend the left knee for two inhale reach up exhale bend the left knee for three extended side angle pose place the left palm on the mats and sweep the right arm alongside there option one stay here or bend your elbows take a bind badhab remember to rotate the top right side of the rib cage up to the ceiling under the bind hands to the floor side plank with the right hand down left arm up float the left foot away from the right if available hand to the floor three-legged plank three-legged chaturanga three-legged up dog and three-legged down dog lower foot down downward facing dog lower the knees rest child's pose palasana lift the chest sweep the legs out to the mat in front bend your right knee cross it over the left thigh foot on the mat bend the left knee heel on the outside of the hip left arm up inhale exhale twist to the right side hook the arm on the outside of the thigh aruddha matsana half spinal twist undo the twist counter to the left and straighten the legs out switch bend the left knee cross it over the right thigh foot on the mat bend your right knee heel on the outside of the hip right arm up inhale exhale twist to left side undo the twist counter to the right untwist straighten the legs to the mat arms up inhale exhale fold forward past your mother asana seize it forward bend release the back of the neck breathe in freely through the nose breathe out freely through the nose inhale raise the arms up exhale hands to the back lift the hips up press down with the hands press down with the feet lower the hips to the floor and come to lie onto your back onto the mat we'll take a nice twist here arms to the sides bend your right knee place the left palm over it and send the knee to the left side in a twist bring the knee to center and switch legs bring the knee to center release the leg let's bend the knees and reach the legs up to the sky you can support your lower back with the hands if you wish or just place them by the sides of your hips lower the legs to the floor and now rest in shavasana begin to move the fingers now the toes the wrists and the ankles tiny small movements to awaken the body reach the arms up and over give yourself a nice good stretch and release the arms to the sides bend your knees roll to the right side stay on the side for a few moments and use the support of your arms to come up into a comfortable seated posture as you come into your comfortable seats take a few moments to feel the sense of calm and peace that i surely felt at the end of my practice at that beautiful setting on the beach and let this carry on with you for the rest of your day have a lovely lovely day everybody and i hope to see you in the next video