Rachel Wainwright Yoga Heart Core Yoga

Transcript

inhale lengthen the spine exhale nod your chin round the spine inhale melt the chest down tailbone up crown of the head up exhale scoop the belly button rounding the spine up towards the sky inhale allow your heart to melt chin up exhale lift your mid-back up high to the sky inhale stretching out the belly the throat even the eyes exhale round the spine stretching out your entire back inhale come to a neutral spine exhale look over your right shoulder feel the length on the left side the neck inhale bring your head back to Center and then exhale look over your left shoulder feel the length on the right side of the neck inhale back to Center and looking farther over your right shoulder and allow the hips to move freely with you inhale bring everything back to Center exhale look over your left shoulder even further behind you inhale back to Center exhale look over the right shoulder now drawing it all together round the spine gaze towards your navel now look over your left shoulder towards your hip and then reverse tailbone up crown of the head up as you guide the chin to circle through Center and around and continue this movement nice and slow which feels organic for you allow yourself to move freely I'm starting to come back to Center when you're ready start to move in the other direction look over your left shoulder nod your chin roll to center round your spine curl and release your sit bones and roll your chin up to the sky and down continue with this movement and really allow yourself to let go and move freely here and slowly come back to Center lift right knee up to the side so it's hovering off the edge of your mat circle the knee back down and around moving slowly inhale halfway exhale to complete your circle if it feels good allow your shoulders and head to move freely with you and making this movement as smooth as you can hold the right knee open right toes pointing to the left weight into the left hand come up onto the right fingertips stay here or reach the right fingertips back stay here or bend that right knee deeper bring the right heel to your button you can stay here or kick the foot deeper into the hands find a spot to focus on to help your balance and breathe here reaching the right arm up to the sky bend the right knee in towards the armpit and then gracefully set that right foot for to the top of your mat place the right hand down bend the front right knee ankle stacked underneath the knee press into the fingertips and inhale lighten the heart up exhale Rock the hips back right legs straight or flex the foot inhale float four exhale floating back and as you continue this movement let your breath lead your movement feel free to adjust your flow to harmonize with yourself hold inhale lengthen the spine and then exhale melt deeper release down breathing here in to where you feel it the most rise the chest up bend the right knee deeper plant the left hand down and then circle the right arm back stay here or bend that back left knee float the heel towards your butt and hold on to the foot keep the chest open to the side in gazing over the right shoulder breathing here bring the right hand down step that front foot back so knees are underneath the hips wrists are underneath the shoulders left knee open up to the other side circle the knee back down and around inhale halfway exhale to complete your circle if it feels good involve your head and your shoulders to move freely with you hold the left knee up left toes pointing to the right weight into the right hand come up onto the fingertips of the left stay here option to reach the left fingertips back stay here or option to bend the left knee deeper bring left heel to but stay here option to hold on to the foot kick the foot into the hand to go deeper find that spot to focus on help your balance and breathe here release the foot reach the left arm up towards the sky bend the left knee in towards the armpit coil in with the core and then step that left foot gracefully forward to the top of your mat bend the front knee ankle stacked underneath the knee press into the fingertips inhale rise the heart up exhale Rock the hips back extending the left leg straighter toes up to the sky inhale flow four exhale releasing back allowing your spine to ripple with you allow your breath to leave your movement so going at the pace of your own breath exhale Rock the hips back left leg extends straighter flex the foot inhale lengthen the spine exhale melt the heart down if it feels good allow yourself to pulse with the rhythm of your breath bend the front left knee plant the hand down and circle the left arm back stay here bend the right knee deeper float the right heel towards the butt hold on to the foot breathing here looking over the shoulder release the foot lower the left hand down curl the back toes under spring the back foot to the front hip distance apart with knees bent release the head place the hands underneath the feet palms facing up keep the knees bent or it feels good you can extend the legs a little straighter allowing you the crown of your head just to drip down keeping length in the back of the neck letting go of any tension in that neck area