Quick And Dynamic Twisting Yoga Flow For Core & Spine Reset | 15 Minutes | Yoga With Divya

Transcript

Hello everyone and welcome back to my channel. Today's class is going to be a short practice about 15 minutes, but we are going to build up a lot of heat and we're going to focus on twists. So, it's going to be a lot of engaging the core, a lot of rotation through the spine, and of course, it's going to require balance and focus as always. All you'll need to practice is your mat, maybe some blocks, and yourself. Let's get started. All right, let's go ahead and start down on the mat. You can sit back on your heels. We'll move into a little bit of a spinal warm-up just to get the body going. Inhale. Lift the arms up and out to the sides. Palms touch overhead. Reach the fingertips nice and high. Exhale. Press them back down. One more time. Inhale. Lift up. Breathing in through the nose. And exhale. Inhale. Lift up. This time going for a gentle twist. Left arm forward. Right arm goes behind the back. Hug the core in. Lower the shoulders away from the ears. Inhale back to center. Exhale. Twist to the left. Keep a length through the spine. and grounded through the heels and the lower body. Inhale back to center. Exhale twist right. Inhale center. Exhale twist left. Inhale back to center. Let's go for a bound twist this time. On the exhale let's wrap the left hand around the right thigh. Right hand goes behind the back as you twist over the right shoulder. Just deepening the twist a little bit. Inhale back to center. Exhale it's twist to the left. This time the right hand comes around the left thigh. Left hand goes behind the back or down to the floor. Inhale back to center. Exhale twist right. Inhale to center. And exhale twist to the left. Inhale back to center. And this time exhale hands come underneath the shoulders. Knees underneath the hips. Just a few rounds of cat cow. Inhale bitilasana. Open through the chest. Exhale cow pose. Round the spine. Drop the tailbone down. Inhale, lift up. Exhale, round down. Inhale, lift up. And exhale, come to neutral. Inhale, lift the left arm up. Reach the fingertips high. Exhale, let's twist across the body. Left hand comes down. Rest on the left shoulder. Extend the right arm forward. Hold here for one breath. Inhale and exhale. On the next breath, slide the right hand back underneath the shoulder. Unravel yourself. Left arm reaches up. And exhale, drop the hand back down. This time, inhale, right arm reaches up. Exhale, dive underneath. Left arm come, sorry, right arm comes down. Left arm reaches forward. Hold here for one breath. On the next inhale, slide the left hand back underneath the shoulder. Unravel yourself and come back to tabletop. This time, press back on your heels. Flip the hips up. Coming into adamukushwanasana, downward-f facing dog. Take a few breaths here just to press the heels down one at a time. Lengthen the tailbone. Press the hips back. Inhale. Gaze forward. Exhale. Shift the heels down. Inhale. Let's go for a gentle balancing twist here. Let's reach the left hand over to the right foot and back to center. Inhale. Exhale. This time the right hand touches the left foot and back to center. This time let's use the left hand to grab the outer edge of the right foot and twist gazing underneath your right armpit. Back to center. Inhale. Exhale. The s the right hand grabs the left ankle and twist. Back to center. Inhale. Gaze forward. Exhale. Take as many steps as you need to the top of the mat. Utanasana forward fold. Bend the knees if you like. Grab opposite elbows. Hang out here. Gently plant your fleet feet down and unroll your spine one vertebrae at a time. Coming to standing. Plant the heels down firmly. Bring the hands to your chest. Moving into just one quick round of sweet namaskar. Inhale, lift the arms up and overhead. Ulvahastasana. And exhale, fold forward. Utanasana. Inhale, step the right foot back. Ashwasalasana. Pull the chest forward. Hold the breath. Adumashanasana. Exhale. Drop down. Ashtanga namaskar. Eight point salute. Knees, chest, and chin come down. Gaze forward. Inhale. Pull the chest through. Bjangasana cobra. Exhale again. Taba mukushwanasana. Inhale. Right heel forward. Ashwasa. Exhale. Utanasana forward fold. Inhale. Rise up. Or urva. And exhale. Pranamasana. Hands to the heart. Other side. Inhale. Exhale fold. Inhale left foot back. Ashantasana. Hold the breath. Step backushanasana. Exhale ashtanga namaskar. Inhale bjangasana. Exhale adumokashwanasana. Inhale ashwasana. Left foot forward. Exhale utanasana. Inhale udvahasana. Exhale hands to the heart. Shifting. Inhale. Utkatasana chair pose. Drop the heels down. Sorry, drop the hips down. Lift the arms up. Hold here for just a moment. Draw the tailbone down. In case your tailbone is speaking out, draw the tailbone down. Pull the navl back. Lengthen through the fingertips. Sit a little bit deeper. Inhale. Exhale to sink. Inhale to lengthen and exhale to sink. Take one more breath to inhale. This time bring the hands together at the chest. And on the exhale, let's hook the left elbow behind the right knee and twist to the right. Keep the hips sinking down. Press into your left heel in case it's picking up. Hold here. Draw the navl into the spine. soft in your gaze. Inhale back to center. Extend the arms. Exhale, hands together, twisting to the left. Inhale, back to center. Exhale, hands down. Utanasana, forward fold. Inhale, adotanasana, halfway lift. Exhale, step back. Chaturanga dandasana from plank to low plank. Hug the elbows into your sides. Inhale. Bjangasana cobra. Pull the chest forward. Exhale. Adamushnasana. Downward- facing dog. Again, going for our quick twist. Inhale. Exhale. Grab the outside of the right ankle with the left foot. Twist. Back to downward dog. Inhale. Exhale. Twist left. Back to center. Inhale. Exhale. Inhale. Kick the right foot up. Exhale. Drive the knee forward. Anjenasa. Low lunge. Drop the knee down. Inhale. Lift the arms up for crescent. And on the exhale, we'll go for a twist. Again, hooking the left elbow behind the right knee. Twist over to the right. We're going to play around with just lifting our knee up off the ground. So on the inhale, press into your left foot, lift up the left knee, exhale, release. One more time. Inhale, and exhale. On your next inhale, come back to crescent. Lift the arms up overhead. Exhale, drop the hands back down. Inhale, step to plank. Exhale, adamukushanasana, downward facing dog. Let's get the other side. Inhale, left foot high. Exhale, and low lunge. Drop the right knee down. Inhale. Lift the arms up. Press the hips forward. On the exhale, go ahead and wedge the right elbow behind the left knee, twisting over to the left. Again, draw the navl in towards the spine. Shoulders away from the ears. One more breath. Inhale. Back to low crescent. Arms up overhead. Exhale. Drop the hands down. Plank pose. Inhale and exhale. Adom mukushwanasana. Downward facing dog. Inhale. Right foot high. Exhale. Anjenasa. Low lunge. Inhale. This time we're going to keep the left knee up as we rise up to high crescent. Keep the right knee bent. Press the left heel back. Hold it here for one more breath. On the next exhale, let's go ahead and twist over to the right. Inhale back to center and exhale warrior 2. Inhale reverse warrior. Left arm can stay on the back leg or go behind the back. Right arm reaches up and overhead. Exhale. Cartwheel the hands down to frame the right foot. Pick up your back heel to anjenasana. Inhale to plank. Exhale. Press back. Other side. Inhale. Left leg high. Exhale. Anjenasa. Low lunge. Inhale. Keep that back heel lifted as you rise up to high crescent. On the exhale, twist over to the left. Inhale. Back to center. Exhale. Va badasana 2. Warrior 2. Bend the left knee. Gaze over the left fingertips. Inhale. Reverse warrior. Left arm reaches up and back. Exhale. Anda low lunge. Pick up that back heel. Inhale. Falakasana plank pose. Exhale. Ah mukushanasana downward-f facing dog. We have one more twisting sequence and then we're going to come down to the floor. Inhale. Right foot up. Exhale. Anjenasa. Low lunge. Inhale. Spin the left heel down. Rise up to warrior 1. Exhale. Warrior 2. Inhale. Reverse warrior. Viradrasana. Listen for the change. On the exhale, straighten the right knee first and then drop the right hand down to the floor, to the shin, or to a block. Left arm reaches up for trionasana triangle pose. Hold here. One more breath. Inhale and exhale. Let's go ahead and drop the left hand down. We're going to go for revolve triangle. So, left hand stays down next to the right foot on a block. Again, you can use a block here if that feels better. Right arm opens up to the sky. So, you're twisting over the right leg. Hold here for two breaths. Inhale. See if you can pull the right hip back and the navl into the spine to give your body a little bit more space for the torso to twist open to the right. And exhale. Second breath. Beautiful. Drop the right hand down. Inhale. Look back up to warrior 1. Viraadrasana. Exhale. Anjanasana. Drop the hands down. Inhale. Step back. Falicassana plank. Exhale. Adamukanasana. Downward facing dog. Inhale. Lift the left leg high. Exhale. Anenasa. Low lunge. On the inhale, spin the right heel down. Rise up. Viraasana. Let's hope I can remember that on this side. Exhale. Viradadrasana 2. Inhale. Reverse warrior. And on the exhale, straighten the left leg first. Drop the left hand down to the shin, the floor, the block. Right arm reaches up to the sky. Thrienasana triangle pose. Press the right hand open. One more breath. Drop the right hand down. Extend the left arm up to the sky. Holding this twist for two breaths. Again, draw the navl into the spine. Pull the left hip back so you have more space. Go ahead and drop the hand down. Rise up. Viradrasa 1, warrior 1. And exhale. Anjenasa, low lunge. Inhale to falakasana plank. Exhale adamukushanasana downward-f facing dog. Go ahead and drop your knees down. Cross your ankles. Take a seat and extend your legs out long. We have one seated twist and then we're going to start winding down the body and the breath. So, let's start by drawing your right heel in towards the glute. Actually, we have two twists. So, we're going to do this one first. So, draw the heel in towards your glute. You can hook your left elbow around the knee. So, hugging it close into the body as you keep your spine long and twist over the right shoulder. Gentle pressure on the right fingertips. Or if you want a deeper twist, make a right angle with your left arm. Tuck it behind the right knee and you'll get a little bit deeper into the twist. Let's hold here for two breaths. Inhale. Exhale. One more breath. Gently unravel yourself. Come back to center. Switch out the legs. Inhale. Lengthen the spine. Exhale. Take your twist of choice. Either hugging the knee into the body or hooking the elbow behind the knee for a deeper twist. All right, let's go and unravel ourselves. Come back to center. Um, this time let's bend the right heel in towards your glute. Grab your left leg, place it across the knee. We're going to go for a closed twist. So this time, both of our knees are bent. Again, hooking the elbow around the knee, hugging it close to the body. Or you have the option to hook the elbow behind the knee. Unravel yourself. Switch out the legs. Twist over the right shoulder. Gently unwind yourself. Come back to center. Plant both feet on the ground. And gently lower yourself all the way onto your back. We have one final recline twist to close out our practice today. So, go ahead and draw your My mic won't stay. Um, go ahead and draw your right knee into the chest. Use your left hand to grab the knee and draw it across the body, turning the gaze to the right, using the top of your left hand to hold the knee in place so that your spine gets a nice twist. Two more breaths. At the bottom of that breath, go ahead and come back to center. Switch out the legs. Extend your right leg. This time you're going to draw the left knee into the chest. Grab it with your right hand. Pull it across the body to the right hand side. And your gaze goes to the left. Two breaths here. Come back to center. Hug both knees into the chest. Give yourself a nice big hug. Rock side to side, forwards and backwards. And release your legs all the way down to the floor. Stay here in shavasana for as long as you have time. Letting the breath settle back into the body. Letting your body become heavy. This is a great time to practice some stillness, some dhana focus. Now that all the excess energy is out of the body, literally rung out of the body, twisted out of the body. When you're ready, roll to your right side. Gently press yourself up to a seat. And we will go ahead and conclude our practice here. Thank you so much for joining me. I hope that you feel really rejuvenated and fresh after all of those twists in the spine and hopefully energized. And I will see you in the next practice.